Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Never1AShow on January 31, 2016, 03:32:59 PM
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One hour a day to train 3 days a week. What would you recommend to get the person looking the best (lose fat, burn most calories, and lean and muscular appearance)?
Assume caloric deficit of 500 per day.
20 mins high intensity cardio stairmaster/elliptical, 10 mins abs, 30 min of push/pull/legs rotating each training day?
Skip legs altogether because you get that from cardio?
Remember this is for looks only. Not strength or fitness or "core" or health.
One hour.
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Find 3 more hours.
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I am just going to wait until Shizzo chimes in with his 3 day workout split.
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I am just going to wait until Shizzo chimes in with his 3 day workout split.
Tremendous neck strength from hour long sessions 3x a week.
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One hour a day to train 3 days a week. What would you recommend to get the person looking the best (lose fat, burn most calories, and lean and muscular appearance)?
Assume caloric deficit of 500 per day.
20 mins high intensity cardio stairmaster/elliptical, 10 mins abs, 30 min of push/pull/legs rotating each training day?
Skip legs altogether because you get that from cardio?
Remember this is for looks only. Not strength or fitness or "core" or health.
One hour.
Considering legs are one of the larger muscle groups, and the amount of calories burned not just throughout working the legs, but also 'passively', I wouldn't skip legs.
Cardio can be done in another format outside of the gym.
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One hour a day to train 3 days a week. What would you recommend to get the person looking the best (lose fat, burn most calories, and lean and muscular appearance)?
Assume caloric deficit of 500 per day.
20 mins high intensity cardio stairmaster/elliptical, 10 mins abs, 30 min of push/pull/legs rotating each training day?
Skip legs altogether because you get that from cardio?
Remember this is for looks only. Not strength or fitness or "core" or health.
One hour.
kinobody on youtube. he talks all about this. IF, defecit, and 3 day a week training
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No time for cardio, nothing brings out the best body wise like weights. He just needs to keep the rests short. But he will need an hour total gym time after warmp up. 1hr is very short to warm up and train 3 bodyparts.
chest,shoulders,triceps
legs
back, biceps
Split that over the week any way you like but not 3 days in a a row if possible.
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Full body 40 min workout / 20 min HIIT.
Just change intensity and limit rest.
One day legs would be squats, next time, might just be lunges, next time plyo/goblet squats...etc....
Or combine lifting with conditioning like a prowler sled, lifting for time instead of reps, etc.
3, 1 hour workouts a week can lead to good increases in strength, speed, conditioning, etc.
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Full body 40 min workout / 20 min HIIT.
Just change intensity and limit rest.
One day legs would be squats, next time, might just be lunges, next time plyo/goblet squats...etc....
Or combine lifting with conditioning like a prowler sled, lifting for time instead of reps, etc.
3, 1 hour workouts a week can lead to good increases in strength, speed, conditioning, etc.
Enjoy doing everything while getting good at nothing...
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Enjoy doing everything while getting good at nothing...
My man, this is simple minded thinking.
You can get very strong and very in shape with this type of training.
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The routine that Phil Hernon sells for $300. Works great. I do a variation of it Jan-March of each year. Can't beat it in terms of time vs results.
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Find 3 more hours.
This
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My man, this is simple minded thinking.
You can get very strong and very in shape with this type of training.
How are you supposed to train intense and short rest periods? I've never understood that one. I do a heavy set to failure, forget about the next for at least 3 min. Dunno, I go for quality rather quantity. You can't get a quality training in 40 min, I need to warm up, got injuries, this would be a disaster if I tried it.
I can't even do a full back training in less than an hour, lol!
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How are you supposed to train intense and short rest periods? I've never understood that one. I do a heavy set to failure, forget about the next for at least 3 min. Dunno, I go for quality rather quantity. You can't get a quality training in 40 min, I need to warm up, got injuries, this would be a disaster if I tried it.
I can't even do a full back training in less than an hour, lol!
It's because you do bodybuilding stuff and only view it through that lens. Shit, take your leg workout, lower the weight, double the reps and the shorten the rest in between. You'll gas quickly. But, if you stick with it, your conditioning will improve, as will your strength, compared to the first time you did it. And you'll spend less time.
And I'm not knocking your workout. But if you train intensely, and limit rest, you will improve. It's not always about moving the heaviest weight possible.
I like doing the big three - press, deadlift, squat. Tried a workout that had you do them consecutively in a giant set 5 x 5.....was fucking brutal..had to drop the weight a lot....but stuck with it, and got back to just about the same weights, in about 1/3 the workout time. Did I not improve? Of course I did.
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Would consider the 5X5 system, one form of Bill Star's result producing training. Football players and other athletes are put on similar programs to improve muscle mass and strength. Results can come in a somewhat short period of time.
5x5's usually have the basic big boy exercises like squats, benches or BB rows. Some will replace the bench with dips (weighted). BB rows with Chins (weighted) and squats with DL. Most any compound (use of more than one muscle joint) exercise seems to work well, but keep them down to 3 each a workout. . Many will throw in 3 sets of BB curls and/or tricep presses at the end of a training session.
With any productive BB'ing workout, you want to keep a good pace and have the rest period between sets to 90 seconds. Between exercises, 3 to 4 minutes. In true BB'ing you are using moderate to semi heavy weight, keeping that faster pace (a form of TUT) and never going to a point of failure. Failure on just about every set will put more unneeded stress on the joints/tendons/ligaments. And in return open the door to injury. Also affecting recovery time between workouts.....can slow or even hault progress in some cases.
Should finish this style program under 45 minutes (warmup's included..which most guys spend too much time on and to heavy to boot). This faster pace will improve cardio quite well for most. Can do these workouts 3 times or even 2 times a week.
Might also consider interval short burst of cardio training. Example might be Tabata training, where there is a very intense 20 second effort, followed by a 10 second rest, than back to a 20 effort, 10 rest pause, 20 second effort, etc, etc,. Any where from 6 to as high as 9 intense/rest cycle. Probably in the range of 5 to 9 minutes for a result producing Worthy of a search for more details. Many other forms of interval training also. Can do this, or any other type of cardio...lots of options out there.
Do cardio on the same day as the lifting workout, but never do any form of cardio right after that lifting session. Have at least 3 to 4 hour distance between each training session; lifting/cardio.
Good Luck.
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My man, this is simple minded thinking.
You can get very strong and very in shape with this type of training.
I tend to agree that this will not give you anything but a "fit" body, a little lean but no real muscle development. I don't care about very strong or very in shape. I care about looking good, i.e. decent abs, arms, upper body, not toothpick legs and calves.
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circuit training and running.
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Would consider the 5X5 system, one form of Bill Star's result producing training. Football players and other athletes are put on similar programs to improve muscle mass and strength. Results can come in a somewhat short period of time.
5x5's usually have the basic big boy exercises like squats, benches or BB rows. Some will replace the bench with dips (weighted). BB rows with Chins (weighted) and squats with DL. Most any compound (use of more than one muscle joint) exercise seems to work well, but keep them down to 3 each a workout. . Many will throw in 3 sets of BB curls and/or tricep presses at the end of a training session.
With any productive BB'ing workout, you want to keep a good pace and have the rest period between sets to 90 seconds. Between exercises, 3 to 4 minutes. In true BB'ing you are using moderate to semi heavy weight, keeping that faster pace (a form of TUT) and never going to a point of failure. Failure on just about every set will put more unneeded stress on the joints/tendons/ligaments. And in return open the door to injury. Also affecting recovery time between workouts.....can slow or even hault progress in some cases.
Should finish this style program under 45 minutes (warmup's included..which most guys spend too much time on and to heavy to boot). This faster pace will improve cardio quite well for most. Can do these workouts 3 times or even 2 times a week.
Might also consider interval short burst of cardio training. Example might be Tabata training, where there is a very intense 20 second effort, followed by a 10 second rest, than back to a 20 effort, 10 rest pause, 20 second effort, etc, etc,. Any where from 6 to as high as 9 intense/rest cycle. Probably in the range of 5 to 9 minutes for a result producing Worthy of a search for more details. Many other forms of interval training also. Can do this, or any other type of cardio...lots of options out there.
Do cardio on the same day as the lifting workout, but never do any form of cardio right after that lifting session. Have at least 3 to 4 hour distance between each training session; lifting/cardio.
Good Luck.
Second
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If only had one hour to train I'd focus exclusively on weights.
I do something simililar at the minute due to working full time + spending off days renovating a house and not having the training time or energy I normally have although the day I do legs generally takes an hour and a half
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If only had one hour to train I'd focus exclusively on weights.
I do something simililar at the minute due to working full time + spending off days renovating a house and not having the training time or energy I normally have although the day I do legs generally takes an hour and a half
I think you need the cardio to help with the fat burning/leanness aspect. Only my personal experience, but just weights for that 20 mins doesn't give me what the high intensity cardio does.
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3 hours will only get you "lean, with a little muscle" but give it just 5 hours and you'll be a bodybuilder
::)
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15 min cardio (bike) before training.
45 min of breaking previous records, no rest(s).
Same muscle group once or better twice a week (3 is too much) when natural.
8 hrs sleep.
Good diet.
Additionally:
Jump on a real bike on "off training"-days.
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I think you need the cardio to help with the fat burning/leanness aspect. Only my personal experience, but just weights for that 20 mins doesn't give me what the high intensity cardio does.
Cardio ideally yes, but personally for me in that time restricted training I'd use the calorie defecit to take off the fat and use my training time for weights, otherwise due to lack of time you'd end up on one of those garbage "hard gainer/mentzer " routines with 5 sets a week or so for the whole body
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DNP
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squat, squat, squat. When you don't have that much time, it is what will bring you the best results.
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circuit training and running.
Yes PHA type training like from Bob Gadja. Very effective for muscle building and cardiovascular training. Can be very brutal.
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168 hours in a week, and you can only afford, or desire, to spend 3 to put toward physical activity? :D my nicca
~if you have access to a sled, go balls to the wall with weighted pushes/pulls
~extremely high rep squats/leg press with small amount of rest periods
~Vince Gironda's 8x8 scheme with the strict 15-30 second rest periods
~whatever diet you can stick to that puts you at deficit (assuming you want to lose weight)
~pull head out of ass and find more time to put towards your health
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circuit training and running.
Running? Talk about not time efficient!
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Grape Ape makes a lot of sense {for a twink ;D}
I changed my training style over a year ago and it helped tremendously.
Now I do fast training with some supersets and not a lot of rest between sets.
It's made a big difference in how I feel I look in a good way.
Yeah maybe on some lifts I have to go a little lighter cuz I'm tired but the benefits are worth it.
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It's because you do bodybuilding stuff and only view it through that lens. Shit, take your leg workout, lower the weight, double the reps and the shorten the rest in between. You'll gas quickly. But, if you stick with it, your conditioning will improve, as will your strength, compared to the first time you did it. And you'll spend less time.
And I'm not knocking your workout. But if you train intensely, and limit rest, you will improve. It's not always about moving the heaviest weight possible.
I like doing the big three - press, deadlift, squat. Tried a workout that had you do them consecutively in a giant set 5 x 5.....was fucking brutal..had to drop the weight a lot....but stuck with it, and got back to just about the same weights, in about 1/3 the workout time. Did I not improve? Of course I did.
I've tried stuff like that, I shrunk like you wouldn't believe, lol! I know you're not knocking my training style, so it's all good! There is one way that works for me. Just one. And it's what I'm doing. Anything else is a compromise.
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I tend to agree that this will not give you anything but a "fit" body, a little lean but no real muscle development. I don't care about very strong or very in shape. I care about looking good, i.e. decent abs, arms, upper body, not toothpick legs and calves.
What are you basing this on?
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if you cant train properly in an hour you are sitting on your ass too long between sets
go in train hard go home
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If anyone shrinks from changing from one system to another (or even taking a 1 to 2 weeks brake from training), than the system they were on had only been giving a false positive that actual muscle mass was developed. Actually the tissue was in a pump up'ed stage, and that is not anywhere near lasting true muscle mass. Just wasting time and effort if positive lasting muscle mass was the goal. Most BB'ers will depend on that pump, which only inflates the tissue with blood....never indicating real muscle gains. If doing 12 to 20+ pump sets a muscle group, may want to re-check your goals for retaining and increasing true muscle mass.
The PHA system (as mentioned before) is an excellent way to insure prime fitness (as most other circuit style training does), though as an extreme muscle mass builder it may be a bit lacking. Me, and others I trained with, used it from time to time during off season football workouts. Based on full body and non stop sessions, lasting from 20 to 40 minutes (some have done much longer bouts with it). A ultimate full body workout, every muscle from wrist, neck, abs, etc besides the larger muscle areas are worked...saying this would be hardcore would be an understatement.
Bob Gadja made the concept popular at the Duncan YMCA, Chicago in the '60's. Sergio also worked on the PHA system, with Gadja for a while. Basic idea was not to ever get anywhere near a pump, but keep the blood flowing from one area to another...non stop. Which might mean hit squats than neck than wrist curls, than chest calves raises,etc, etc, etc... If anyone thinks their in shape, might try PHA and see what happens...may surprise yourself. Excellent for fat burning and muscle sparing.
Good Luck.
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if you cant train properly in an hour you are sitting on your ass too long between sets
go in train hard go home
Nice blanket statement. Your way is best for everyone I see... ::) ::) ::)
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What are you basing this on?
The fact nobody who is actually big does this. Never seen one dude who is impressive train this way. Never.
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go in train hard go home
Agreed.
No rests.
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The fact nobody who is actually big does this. Never seen one dude who is impressive train this way. Never.
Frankly I'm one of the bigger guys here and I train fast and I'm out of the gym in less then an hour.
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The fact nobody who is actually big does this. Never seen one dude who is impressive train this way. Never.
dorian yates worked out in 40 mins
pretty big guy
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Frankly I'm one of the bigger guys here and I train fast and I'm out of the gym in less then an hour.
That's the best possible scenario.
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One hour a day to train 3 days a week. What would you recommend to get the person looking the best (lose fat, burn most calories, and lean and muscular appearance)?
Assume caloric deficit of 500 per day.
20 mins high intensity cardio stairmaster/elliptical, 10 mins abs, 30 min of push/pull/legs rotating each training day?
Skip legs altogether because you get that from cardio?
Remember this is for looks only. Not strength or fitness or "core" or health.
One hour.
5 sets of 5, walk or run to the gym that's your cardio...
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dorian yates worked out in 40 mins
pretty big guy
Like most pro's, he not telling the truth. No f'in way he did 2 body parts in 40 min, anyone who believes that is a pure retard.
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Frankly I'm one of the bigger guys here and I train fast and I'm out of the gym in less then an hour.
You can maintain what you have, but tell me... Did you build your mass that way? I doubt it.
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You can maintain what you have, but tell me... Did you build your mass that way? I doubt it.
No I built most of my mass lifting slower but after not making much progress for years switching lifting styles has made me bigger and more cuts.
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No I built most of my mass lifting slower but after not making much progress for years switching lifting styles has made me bigger and more cuts.
Then we have totally different systems.
Anytime I go over 12 reps, I lose size. I'M an ecto, that stuff does not work on me.
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And I have no idea how the hell you can train legs (including calves) in an hour. Oh hell no. No wonder most have suck ass hamstrings and calves, they do 40 min quads, 15 min hams, then 5 min calves. Oops, forgot to shave off the 5 min warm up and actual warm up sets. Wow, they do it in even less time than I thought, true warriors...
But cool! YOu made it in less than an hour....
I will say this again, if anyone thinks Dorian did a full leg training in 40 min, that person if a full out fuckin' RETARD, RETARD I tell you....
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Then we have totally different systems.
Anytime I go over 12 reps, I lose size. I'M an ecto, that stuff does not work on me.
I don't go over 12 reps myself. only time I do 12 is my first warm up set.
I just don't take a long rest between sets.
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I don't go over 12 reps myself. only time I do 12 is my first warm up set.
I just don't take a long rest between sets.
If i restes 30 seonds on a set I did 8 reps, I'd get 3 the next set. No idea how that's supposed to be productive???
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If i restes 30 seonds on a set I did 8 reps, I'd get 3 the next set. No idea how that's supposed to be productive???
If you stuck with it, you'd get back to 8. I don't do over 12, in fact, the example I showed was 5x5
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If i restes 30 seonds on a set I did 8 reps, I'd get 3 the next set. No idea how that's supposed to be productive???
your body adapts to different training
you have to have an open mind and give it a proper go
you seems a little closed to other opinions
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If you stuck with it, you'd get back to 8. I don't do over 12, in fact, the example I showed was 5x5
The weight used will always be heavier if I wait a long time. I don't need many sets, just 2 work sets per movement. Saying I could do the same amount of reps with 30 seconds rest will never make sense as I'M out of breath longer than 30 seconds. No amount of conditioning can make up for this.
The impact muscle growth wise of just those 2 sets is greater than what you're suggesting to an ecto like myself. Been at this long enough to know what's best for me and the fact every time I do a variation of what works best for me, I become a "lesser" version of myself.
Don't forget, I take my sets to absolute failure, this is a different approach than you guys. If you're telling me you take your sets to absolute failure, and rest 30 seconds and go hard again, then I simply don't believe you.
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your body adapts to different training
you have to have an open mind and give it a proper go
you seems a little closed to other opinions
Don't forget man, I've been at this 26 years and try a new methods every year to always go back to what worked for me.
Is it that suprising I'm not open to trying this? What's the need to? Will flat out say I look better than most doing what I do and that makes me think I'M doing something right and use less gear as well. Makes me think I'm kinda onto something....
It's illogical to think something that is the total opposite that put me where I am now would be superior. It's not about "confusing the muscle" it's about not being confused what others tell you is better for you and being able to think for yourself.
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The weight used will always be heavier if I wait a long time. I don't need many sets, just 2 work sets per movement. Saying I could do the same amount of reps with 30 seconds rest will never make sense as I'M out of breath longer than 30 seconds. No amount of conditioning can make up for this.
The impact muscle growth wise of just those 2 sets is greater than what you're suggesting to an ecto like myself. Been at this long enough to know what's best for me and the fact every time I do a variation of what works best for me, I become a "lesser" version of myself.
Don't forget, I take my sets to absolute failure, this is a different approach than you guys. If you're telling me you take your sets to absolute failure, and rest 30 seconds and go hard again, then I simply don't believe you.
I think you could get back to the weight - but 30 seconds is extreme. What about 1.5 minutes if you're waiting 3-4 normally.
But it's moot - it works for you and I totally believe that - but this whole thing was an offshoot of your statement that training 3x week for an hour was basically the equivalent of spinning your wheels. And that's not true. Even applied to your type of training - you could kill legs on Monday, upper on Wed, Legs again on Friday, then Monday go upper again.....
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Don't forget man, I've been at this 26 years and try a new methods every year to always go back to what worked for me.
Is it that suprising I'm not open to trying this? What's the need to? Will flat out say I look better than most doing what I do and that makes me think I'M doing something right and use less gear as well. Makes me think I'm kinda onto something....
It's illogical to think something that is the total opposite that put me where I am now would be superior. It's not about "confusing the muscle" it's about not being confused what others tell you is better for you and being able to think for yourself.
do what works for you
thats ultimately what all those years gets you
the knowledge of how you work
i swapped to higher rep circuit type training cause i got sick of injuries as i got older
trying to play the long game
not bothered about getting bigger any more
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I think you could get back to the weight - but 30 seconds is extreme. What about 1.5 minutes if you're waiting 3-4 normally.
But it's moot - it works for you and I totally believe that - but this whole thing was an offshoot of your statement that training 3x week for an hour was basically the equivalent of spinning your wheels. And that's not true. Even applied to your type of training - you could kill legs on Monday, upper on Wed, Legs again on Friday, then Monday go upper again.....
I like your thinking there, I gave that a shot before, the reps suffered. I don't believe in doing volume or saving energy for the next set. Full recovery is an absolute must to be successful on the next set. Doing just 2 of them, I can't fuck this up!!!
I despise your last recommendation of frequency. I've played and philosophied on this for years and years on end. Not joking man. I've spent countless hours with a piece of paper and a pen at my table thinking up "ideal everything" for someone like myself.
The best I can do outside of hitting everything 1x week is sneaking in a bit of extra arm work, but nothing too hard or I won't be recovered the next "real arm training" and I can't do it every week.
I don't discard what you guys are saying 100% to not work for others, but I'd have them do stuff similar to what I'm doing now before having them give your method a try. It's all about educated guesses what works for others and for sure I'M not dead set on what works for me to mean it's best for others.
I'm liking this discussion though, been cool so far!
In the end, there is no perfect program for everything. Every split will have something that makes you say "shit, I wish I could fit this in" but then if you do that, will your next training suffer where you train other bodyparts? I can easily say "yes" to that.
Just doing GPP and sled work had me too tired to train the way I wanted for other sessions after.
Guess I'm just fragile, lol...
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do what works for you
thats ultimately what all those years gets you
the knowledge of how you work
i swapped to higher rep circuit type training cause i got sick of injuries as i got older
trying to play the long game
not bothered about getting bigger any more
Being injured now and 32 days out of the gym, I may have to reconsider my ways. I have an appointment friday with someone who can fix me, will see.
I'd be more inclined to do giant sets to stimulate the muscle keeping frequency down to once a week. Or other intensity methods.
Circuit training will never be a part of my training and I wanna bash the faces (no offense) of the fuckers who take up all the equipment to do it. We got fuckers now taking a fuckin' squat rack to do overhead presses, asshole leaves for 9 minutes to do the rest of his shit then comes back. Man... It pisses me the fuck off big time.
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Find 3 more hours.
LMAO!!!!! This
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Well, enough "logical talk" for the day, time to burn one down and post "getbig style", lol....
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The weight used will always be heavier if I wait a long time. I don't need many sets, just 2 work sets per movement. Saying I could do the same amount of reps with 30 seconds rest will never make sense as I'M out of breath longer than 30 seconds. No amount of conditioning can make up for this.
The impact muscle growth wise of just those 2 sets is greater than what you're suggesting to an ecto like myself. Been at this long enough to know what's best for me and the fact every time I do a variation of what works best for me, I become a "lesser" version of myself.
Don't forget, I take my sets to absolute failure, this is a different approach than you guys. If you're telling me you take your sets to absolute failure, and rest 30 seconds and go hard again, then I simply don't believe you.
I find the same, I rarely train to failure these days, I prefer heavy 3 sets of 5 where it takes a few weeks to get 5 on all sets but staying shy of failure but on the occasion I do the one set to failure even after a few minutes I couldn't even do half the reps achieved on the initial set
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Full body each time.
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I'm glad people are enjoying this thread. I also know I could find more time if I was more dedicated. I've been there and done that. Just looking for the best I can look with an hour three times a week.
I agree with another poster here who said they've never seen anyone who did the whole circuit, whole body, master of all P90x for an hour type workout who actually looked decently muscular. I'm not interested in just a kinda lean, kinda fit, but no obvious musculature look.
I think this can be achieved in 1 hour 3 times a week. I'd really like to hear about anyone who actually does or did it themselves rather than theories about 5x5 or doing squats for an hour.
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What no anadrol?
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At least there is some halo...
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Full body, compound exercises, 60 seconds rest max between sets.
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Mon...... Squat. Run 30 minutes.
Wed....... Bench. Run 30 minutes.
Fri........... Deadlifting. Run 30 minutes.
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No rests between rests.
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I'm glad people are enjoying this thread. I also know I could find more time if I was more dedicated. I've been there and done that. Just looking for the best I can look with an hour three times a week.
I agree with another poster here who said they've never seen anyone who did the whole circuit, whole body, master of all P90x for an hour type workout who actually looked decently muscular. I'm not interested in just a kinda lean, kinda fit, but no obvious musculature look.
I think this can be achieved in 1 hour 3 times a week. I'd really like to hear about anyone who actually does or did it themselves rather than theories about 5x5 or doing squats for an hour.
i did it
didn't look any different than i did before and after
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No cardio at all. You want to get lean, manipulate your diet.
Weights only
Mon---Wed---Friday
Same workout for all 3 days
abs---5 minutes non stop with 3 exercises...20 reps per exercise
1. Squats---5 sets of 5 reps(use 75% of max. Same weight every set. 90 sec rest between all sets)
2. Incline Bench Press---(same as above)
3. Bent over Barbell Rows---(same as above)
4. Barbell shrugs---(same as above)
5. Machine lateral raises---3 sets 10-12 reps(same weight)
6. Dips(triceps)---4 sets 10-12 reps(same weight)
7. Preacher curls---4 sets 10-12 reps(same weight)
8. Calve raises---equipment of your choice---3 sets of 50(30 sec rest between sets)
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No cardio at all. You want to get lean, manipulate your diet.
Weights only
Mon---Wed---Friday
Same workout for all 3 days
abs---5 minutes non stop with 3 exercises...20 reps per exercise
1. Squats---5 sets of 5 reps(use 75% of max. Same weight every set. 90 sec rest between all sets)
2. Incline Bench Press---(same as above)
3. Bent over Barbell Rows---(same as above)
4. Barbell shrugs---(same as above)
5. Machine lateral raises---3 sets 10-12 reps(same weight)
6. Dips(triceps)---4 sets 10-12 reps(same weight)
7. Preacher curls---4 sets 10-12 reps(same weight)
8. Calve raises---equipment of your choice---3 sets of 50(30 sec rest between sets)
Not bad.
But training the same musclegroup really real hard 3 times per week is too often when natural imho.
Gains will suffer slightly.
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Mon...... Squat. Run 30 minutes.
Wed....... Bench. Run 30 minutes.
Fri........... Deadlifting. Run 30 minutes.
simplicity at its best ;D
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Curls in a power rack.
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Curls in a power rack.
This is the proper route to complete fitness.
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This is the proper route to complete fitness.
I'd like to ad upright rows, but I ran out of time.
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Norwegian frequency project. Frequency becomes more vital the more advanced you get.
For the guy who said that no one looks good doing fullbody, etc. look up Kane Sumabat (huge advocate of high frequency). Rest periods are longer then 30 sec however most of the time. The more research/studies come out the more it is shown the majority of people benefit from more frequency.
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Norwegian frequency project. Frequency becomes more vital the more advanced you get.
For the guy who said that no one looks good doing fullbody, etc. look up Kane Sumabat (huge advocate of high frequency). Rest periods are longer then 30 sec however most of the time. The more research/studies come out the more it is shown the majority of people benefit from more frequency.
Never heard of him but just looked up....looks great.. especially for 47 years old.
His workout though would be impossible (for me).....I'm not going to devote that amount of time.
http://www.cutandjacked.com/Workout-Routine-Kane-Sumabat
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One hour a day to train 3 days a week. What would you recommend to get the person looking the best (lose fat, burn most calories, and lean and muscular appearance)?
Assume caloric deficit of 500 per day.
20 mins high intensity cardio stairmaster/elliptical, 10 mins abs, 30 min of push/pull/legs rotating each training day?
Skip legs altogether because you get that from cardio?
Remember this is for looks only. Not strength or fitness or "core" or health.
One hour.
crossfit
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Never heard of him but just looked up....looks great.. especially for 47 years old.
His workout though would be impossible (for me).....I'm not going to devote that amount of time.
http://www.cutandjacked.com/Workout-Routine-Kane-Sumabat
He varies his workouts but always is high frequency so the workout posted isn't something he does all the time but he does seem to have a lot of time on his hands overall to be able to experiment, etc.
Was basically showing that high frequency works and works well. Just have to learn how to incorporate it for your lifestyle (shorter rest periods/less failure, etc.). It does take a bit of work to get away from the mindset of killing yourself every workout as the frequency more then makes up
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He varies his workouts but always is high frequency so the workout posted isn't something he does all the time but he does seem to have a lot of time on his hands overall to be able to experiment, etc.
Was basically showing that high frequency works and works well. Just have to learn how to incorporate it for your lifestyle (shorter rest periods/less failure, etc.). It does take a bit of work to get away from the mindset of killing yourself every workout as the frequency more then makes up
I figured high frequency was good - just basing off the physiques of gymnasts, mechanics, etc....shit like that.
Kane is sponsored, so this stuff could be his job.
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Not bad.
But training the same musclegroup really real hard 3 times per week is too often when natural imho.
Gains will suffer slightly.
Possibly. But in the end it's 15 sets per major muscle group per week. And you're not training to failure. Never need a spotter. It will take some time for the mind to adjust for sure.
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kane is 47????
damn... used to watch his yt vids, back when he still made them.
btw, thought i'd post my current routine, because it's pretty close to fitting the bill (4 hrs in the gym):
monday:
superset 1:
squats: warmup, 5x5, 2x10
pullups: 5x10
superset 2:
rows: 5x5
romanian deadlift: 5x10
single-leg calve raise: 5x10 sets
stretches
tuesday:
giant set:
dips: 5x10
close pushups: 5x10
(random athletic movement, jumps, etc.): 5x10
superset 1:
bench press: 5x5, 2x10
single-leg squat: 5x5 (just to keep hear rate up)
superset 2:
overhead press: 5x5
stretches
wednesday off
repeat thursday, friday
the lifting is about an hour each day, but you can def. do it faster. stretches another 10-20 min. less if you superset stretches.
also do biking about 1-2 hr per day but that's my commute. maybe go for a longer ride on the weekends.
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:)
http://ditillo2.blogspot.de/2009/04/advanced-pha-bob-gajda.html