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
Dumbbell curls 3x10
Barbell curls 5x5
Dumbbell row 5x5
Military press 5x5
Front/lateral raise 3x10
Bench dips 3x10
Tricep extensions 5x5
Bench press 5x5
Dumbbell press 5x5
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.
No need for core exercises if you are hurting for time. Hitting these exercises hard it an ab workout in itself.
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.
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
dead lift 10x10
bent over row 10x10
bench pess 10x10
military press 10x10
back extension super set with slant board torso curl 10x10
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:
So over a two week period with a three day split it would be this:
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.
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.
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.
Thanks guys, =]
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.
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...
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
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
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
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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