I have a LOT to accomplish in this new year. What I don't have an excess of is time. However, I do want to put on bulk and be physically fit. What I'm looking for is a good, EFFICIENT workout routine that will get the job done, not have me in the gym for hours on end 5 days a week, yet gets the job done. Any advice on how to put on bulk for someone who doesn't have a lot of time? Any links to workout routine pages that fit my criterea?
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Advice for a short, EFFICIENT workout
- Thread starter speakeasy
- Start date
www.elitefitness.com
Pretty good source for weightlifting/bodybuilding.
Hours on end 5 days a week is ridiculous. 45 mins 3 days a week is all you need really if you don't spend a lot of time on abs or cardio.
Theres a lot of different things you can do, just don't neglect your legs like a lot of guys (myself included until fairly recently) do. Getting a good pump on them releases a lot of testosterone and is great if youre wanting to bulk.. really helps build muscle elsewhere.
You'll prolly want to look at something like
Monday
Incline dumbbells 10x3
Flatbench 10x3
Dips 3x 1 rep shy of failure.
2 iso exercises(peck flys, cable crossovers, etc) 10-15x4
20x3 decline situps
15x3 weighted ab machine
20x3 oblique crunches each side
Wednesday
Pullups 3x 1 rep shy of failure (when you can do like 8-12 all the way thru start adding weight)
Sitting cable rows or kneeling dumbell rows 10x3
close grip pulldowns 10x3
deadlifts 10x3
1 or 2 iso exercises (reverse cable flys, etc)
50x3 crunches
50x3 reverse crunch leg lifts
12x3 vertical leg crunch
15x3 bicycle crunch exercise (the one where you lay on your back, peddle your legs and move your elbows toward your opposite knee while they are pumping towards your chest.)
Friday
Shoulder military press w/ dumbells 10x3
Lateral extensions 10x3
Shoulder shrugs 10x3
(i also grab some 45lb plates behind my back and shrug them as a super-set, hits it from a different angle w/ less weight) another 20x3
add or 2 light weight higher rep exercise with cables if you have time.
10x3 squat
10x3 leg extensions super set with 10x3 hamstring machine
10x3 angled leg press
Anyways, I'd throw atleast 1 or 2 sessions of 20 minutes on the ellyptical or treadmill in there aswell.
Pretty good source for weightlifting/bodybuilding.
Hours on end 5 days a week is ridiculous. 45 mins 3 days a week is all you need really if you don't spend a lot of time on abs or cardio.
Theres a lot of different things you can do, just don't neglect your legs like a lot of guys (myself included until fairly recently) do. Getting a good pump on them releases a lot of testosterone and is great if youre wanting to bulk.. really helps build muscle elsewhere.
You'll prolly want to look at something like
Monday
Incline dumbbells 10x3
Flatbench 10x3
Dips 3x 1 rep shy of failure.
2 iso exercises(peck flys, cable crossovers, etc) 10-15x4
20x3 decline situps
15x3 weighted ab machine
20x3 oblique crunches each side
Wednesday
Pullups 3x 1 rep shy of failure (when you can do like 8-12 all the way thru start adding weight)
Sitting cable rows or kneeling dumbell rows 10x3
close grip pulldowns 10x3
deadlifts 10x3
1 or 2 iso exercises (reverse cable flys, etc)
50x3 crunches
50x3 reverse crunch leg lifts
12x3 vertical leg crunch
15x3 bicycle crunch exercise (the one where you lay on your back, peddle your legs and move your elbows toward your opposite knee while they are pumping towards your chest.)
Friday
Shoulder military press w/ dumbells 10x3
Lateral extensions 10x3
Shoulder shrugs 10x3
(i also grab some 45lb plates behind my back and shrug them as a super-set, hits it from a different angle w/ less weight) another 20x3
add or 2 light weight higher rep exercise with cables if you have time.
10x3 squat
10x3 leg extensions super set with 10x3 hamstring machine
10x3 angled leg press
Anyways, I'd throw atleast 1 or 2 sessions of 20 minutes on the ellyptical or treadmill in there aswell.
Oh yeah, don't neglect your nutrition aswell, its as important as the lifting.
Just eat a lot if all else fails. If you don't get enough protein you wont bulk at all. Get some whey protein for shakes, and add a cup of oatmeal in with 2 scoops, some ice, bam good breakfast, have it with a banana. Eat something with protein in it atleast 3 times again before dinner. Then drink another shake after you pump iron. It's pretty key to make sure you eat right after you workout.
Just eat a lot if all else fails. If you don't get enough protein you wont bulk at all. Get some whey protein for shakes, and add a cup of oatmeal in with 2 scoops, some ice, bam good breakfast, have it with a banana. Eat something with protein in it atleast 3 times again before dinner. Then drink another shake after you pump iron. It's pretty key to make sure you eat right after you workout.
Quiksilver
Master Don Juan
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I'm never in the gym over an hour, unless I do cardio after lifting.
On a good day when I dont dither between sets, I can be on the way home within 45 minutes... Only 3 days a week too, minus the cardio.
It's the workout in the Where To Start sticky.
On a good day when I dont dither between sets, I can be on the way home within 45 minutes... Only 3 days a week too, minus the cardio.
It's the workout in the Where To Start sticky.
Quagmire911
Master Don Juan
Lack of time and still wanting strength/mass gains = 2day routine.
I currently am on a 2day and am in the gym 1-1.5 hours on each session. I have also started doing 100 burpees for cardio 3 times a week, this is quick and conveinient and can be done pretty much anywhere.
Shoot me a pm if you want a 2day.
Quagmire
I currently am on a 2day and am in the gym 1-1.5 hours on each session. I have also started doing 100 burpees for cardio 3 times a week, this is quick and conveinient and can be done pretty much anywhere.
Shoot me a pm if you want a 2day.
Quagmire