Only 40 mins to work out :(

[BG5150]

Well, with the new job, it seems like I can get in a workout of 40 mins a day: I get an hour lunch--5 minute walk to gym, 10 mins to dress/undress/shower, 5 min. walk back, 40 mins workout.

I'm currenly doing a 5x5, and there's no way I'm gonna get it all in (w/ warmups) in 40 mins. I was thinking of just doing everything 3x8.

Or I can stretch some stuff out and workout 4-5 times a week, though I don't really like hitting everything jsut once a week. Working out (in the gym) isn't an option on the weekends; the gym is near where I work, an hour away.

Any thoughts?

(Thanks in advance for any help!!!)

[_Wolf_]

u could do max ot..i think their workouts are only 35 minutes..

Anuj

[BG5150]

Originally Posted by anuj247

u could do max ot..i think their workouts are only 35 minutes..

Anuj

That's 6 days a week...

[barbarianway]

Have you considered Full Body Workouts? 3x a week.

Keep the rest period constant for each workout: 30 sec

Week 1-2; 4 x 15
Week 2-4; 4 x 10
Week 3-4; 4 x 5

One muscle group per workout. Switch up the order and exercises each workout. Short yet effective!

Use your limited 40 min to your advantage. If you mentally view it as a disadvantage than this will effect you negatively. You get what you focus on right?!

[fz1]

Bill philips has a workout plan that is under 45 mins long. Lifting weight eod and cardio on the off days. The book is called body for life, take that for whats it worth, but it could help.

[hrdgain81]

What are you trying to achieve brad, I'm sure we can put something together, but what are your goals?

[Darkhorse]

My opinion is to do an upper lower split with only 4 compounds per day. FI made a great program IMO that shouldn't take very long at all in the gym. It's a linnear periodization model that looks great. Kinda looks like another powerlifting program for bodybuilders. It stresses minimal rest between sets, which should keep the overall weight down so less warmups are needed.

IF anything, it could spark some ideas for you!

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

* Will do these reps on all lifts.
* Will repeat the cycle after you finish the 6th week.

Lower
Upper
off
Lower
Upper
off
off


Upper Day 1:
- Bench Press
- Close Grip Bench
- Military Press (standing)
- Pendlay Row

Lower Day 1:
- Deadlift
- Front Squat Squat
- Goodmorning
- Barbell Shrugs

Upper Day 2:
- DB Bench
- Incline Bench
- Plate Raise
- Pull-Up w/ weight

Lower Day 2:
- Squats
- SLDL
- Reverse Hyper/or Dimel Deadlifts
- Dumbell Shrugs

Rest Periods- 45-120seconds between sets.


** This is the program, DO NOT SUBTRACT any of the exercises! If you dont know how to do them, learn how to do them! The only reason you should ever pull out any of these during the whole 6 week cycle is if you feel pain doing them. If you dont know the lift I'd suggest doing an alternate pattern with the movement. Basicly rather than progressing with the given rep/set pattern I've showed continue to do:

3x12
3x10
3x8
3x8
3x8

Once you start the cycle over again after the 6th week, you can then continue the same rep/set pattern as the first outline (with the regular lifts) and progress in the lower reps. This will 1. Keep you from getting hurt, 2. Teach your form, and 3. Break the learning chain/curve. Its key that if you dont know anything about the movements that you spend as much time working with them and do as many reps as possible with the given movement. This is where motor skills develop and intra-inter neuromuscular coordination develop w/ the movement.

** Biceps/Abs, Upper day's throw in a bicep exercise if you want. On lower days throw in some Ab work. This is an accesory work, so its not that important. Keep the reps around 3x8-4x6 if you want.


** Once you get a whole meso cycle Wave (12 total weeks) you'll take some low volume work to help recovery.

** During the first few 4 weeks you can add in failure work. Dont do it on all lifts and dont do it on squats, squat variations or deadlifts. Rows, Shrugs, db benching are all ok. Another thing to keep note on is during the WHOLE cycle you want SHORT rest periods. Im talking 45-120 seconds between sets, this comes key when you get to the intensity portion (6x4).

[Darkhorse]

Most people (especially bodybuilders) complain that it's a lot of lower back work. Same goes for DFHT. It's really not once you get used to it. Powerlifters focus on tons of lower back work and it translates really well for all compound lifts. To put it in perspective, I'm doing a modified westside routine right now. Today's exercises that smoked my lower back include: (in order)

- Power squats (1 RM)
- Platform deadlifts (1 RM)
- Olympic squats (2 x 10)
- Pullthroughs (3 x 12) ss w/
- Weighted Hyperextensions (2 x 10)

No lower back soreness to comment on since I'm used to the loading. Marine Corps motto: "Adapt and Overcome!"

[BG5150]

Originally Posted by hrdgain81

What are you trying to achieve brad, I'm sure we can put something together, but what are your goals?

I want to get huge, but not too huge. I'm gonna be cutting on Monday, Tuesday and Wednesday and bulking the other four days. My supplements are gonna be: Muscle Milk and Myoplex MRP's 'cause I wanna get hyuuuge, and hydroxycut + ECA stack 'cause I wanna be ripped. I was thinkin' just doing biceps for a week or two to get the guns big. Then maybe bench for a week to rip up the chest and then back to the biceps. I was thinking 8 sets of 20, cuz I want to be toned. What should I do to get a sixpak?

[BG5150]

Seriously, though:

I'm primarily interested in strength; hypertrophy would be an added benefit.

I like 0311's routine. But I also like the Max-OT approach, just creating a 4-day split using OT's rep scheme.

Maybe:

Day 1: Hamstrings & shoulders
Day 2: Back
Day 3: Off
Day 4: Chest
Day 5: Quads

Each day would have 3-4 compound lifts, 3 sets of 4-6 reps

I'm really gonna miss squatting 3x a week, though. :(