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Optimally, if at the gym... anywhere from 1-1/2 to 2 hours. If at home... 45 minutes of stretching, pushups, etc. I try to mix it up so that on days I don't go to the gym, I do the home stuff. It seems to work pretty well. The key for me is MAKE TIME FOR STRETCHING!!! It really makes a difference. I never used to spend more than 5 minutes or less stretching. I get better results from my workouts, etc.
Usually 1 hour, including a 2-5 minute warm up. I go 4x/week in an Upper/Rest/Lower/Rest/Upper/Rest/Lower sequence.
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