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Pirate 10-10-2011 01:37 PM

Too minimalistic?
 
Hey, was lifting for awhile with the main goals of strength and little bit of mass, but massive life changed have caused me to take over a year off, now I have at most, 30 minutes a day. I was wondering if I could get some opinions on if you guys think im just waisting my time or if I should expect any results from this.

An example of a weekly routine

Monday-
Lunges 3x10
Various core

Tuesday-
Dumbbell curls 3x10
Barbell curls 5x5
Dumbbell row 5x5

Wednesday-
Military press 5x5
Front/lateral raise 3x10
Various core

Thursday-
Bench dips 3x10
Tricep extensions 5x5

Friday-
Bench press 5x5
Dumbbell press 5x5
Various core

I work out at home and currently its nearly impossible to do squats but i really wish I could, and that's not an exact layout just general reference, I change it up a lot. But just wondering if that's too little, and any suggestions or advice would be much appreciated, thanks.

FitnessFreek 10-10-2011 02:48 PM

Quote:

Originally Posted by Pirate (Post 90695)
Hey, was lifting for awhile with the main goals of strength and little bit of mass, but massive life changed have caused me to take over a year off, now I have at most, 30 minutes a day. I was wondering if I could get some opinions on if you guys think im just waisting my time or if I should expect any results from this.

An example of a weekly routine

Monday-
Lunges 3x10
Various core

Tuesday-
Dumbbell curls 3x10
Barbell curls 5x5
Dumbbell row 5x5

Wednesday-
Military press 5x5
Front/lateral raise 3x10
Various core

Thursday-
Bench dips 3x10
Tricep extensions 5x5

Friday-
Bench press 5x5
Dumbbell press 5x5
Various core

I work out at home and currently its nearly impossible to do squats but i really wish I could, and that's not an exact layout just general reference, I change it up a lot. But just wondering if that's too little, and any suggestions or advice would be much appreciated, thanks.

I think add more legs and combine bis and tris to one day. One exercise for bis and tris a week is good enough in relation to only have 2 exercises for the big muscle groups. Also, dumbbell rows are not good enough for your total back workout. Maybe go like this:

Monday:
Legs

Tuesday:
Arms

Wednesday:
Shoulders

Thursday:
Back

Friday:
Chest

No need for core exercises if you are hurting for time. Hitting these exercises hard it an ab workout in itself.

Pirate 10-10-2011 03:41 PM

Got any suggestions on legs and back excersices I can do w/ barbells or dumbbells besides squats and deadlifts...I want to make both of those things regular exercises in my workouts but I don't have much room in the garage for a few weeks for deadlifts and I don't have any sort of rack or spotter to help w/ squats so id rather not attempt them and hurt myself.

Vincent M. 10-17-2011 09:24 AM

some times less is more
 
i would chose heavy multi jointed, large muscle group exercises and eliminate the single jointed one muscle dominant exercises

i would also simplify by selecting one quality exercise per day to further streamline and take maximum advantage of the limited time

Monday
dead lift 10x10

Tuesday
bent over row 10x10

Wednesday
bench pess 10x10

Thursday
military press 10x10

Friday
back extension super set with slant board torso curl 10x10

Bluecore 10-17-2011 10:52 PM

If time is short, then I would say you're OVER thinking it. Stick to a handful of compound lifts to make the most of a limited amount of time. For example, do like a three day split that looks like this:

Routine #1:
Bench Press
Squat

Routine 2:
Overhead Press
Deadlift

So over a two week period with a three day split it would be this:

Week 1:
Day1: 1
Day2: 2
Day3: 1

Week 2:
Day1: 2
Day2: 1
Day3: 2

Rest every other day and take a full two days off in between weeks. If you eat correctly you will make gains for a long time before you need to change it up. If you insist, you can do some cardio on your off days (with the exception of the weekend) or some additional work on limiting factors (abs, lower back, triceps, whatever). I recommend interval training, look it up if you don't know what it is. Basically it mixes sprints in with jogging.

iron_worker 10-18-2011 06:25 AM

Pirate and FitnessFreak... 1 day legs and 4 days upper .... ummm

Your lower body muscle is probably 60-70% of your muscle mass so you should be spending at least HALF of your time on lower.

Vincent's 10x10s are a little extreme for my taste. Too much volume to be able to recover properly for most people.

I do:

Monday - Bench
Tuesday - Deadlifts

Thursday - Military Press
Friday - Squats

Each day has the main movement listed as well as 2 accessory movments that compliment that lift. I think it works out well.

Bluecore's suggestion was pretty good and probably better than my workout for more of a beginner.

Anyway, just my 2c.

IW

Pirate 10-20-2011 01:10 PM

Thanks guys, =]

varvel 10-24-2011 06:09 AM

All good advice IMHO.It all works man, provided you arent running yourself into the ground.IMHO the most important thing is to find your own groove-own it, and enjoy yourself.Nobody is going to find the motivation to do something that they hate doing.

Pirate 01-25-2012 10:36 AM

Still molding this routine as I go, what I've got in the garage now is a barbell, bench, and a rack...still working on getting enough for dbells and making something for a dip bar other than off the bench but for now I've got something like this...

Monday
Squat 2-3x5 warm ups then 3x5 working
Calf raises 3x10
Id like something working the hamstrings more but dunno what to do just yet

Tuesday
Bench 2-3x5 warm ups then 3x5 working
Scullcrushers 3x8 or bench dips 3x10-however many I can do
Here id like to throw in flat db presses and switch it up to incline/decline every few weeks

Thursday
Deads 2x3x 5 warm ups then 2-3x5 working, depending on how I'm feeling
Bent over rows 3x8
Pullups 3x10-however many I can do until I get a weight belt

Friday
Seated military press 2-3x5 warmups, 3x5 working
Upright row 3x8
As soon as the Dumbells can be bought I'd like to throw in some front/lateral raises, Arnold presses, and whatever the hell those things are that are like a reverse fly

Improved? Comments? Thoughts?


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