Author Topic: workout confusion  (Read 1306 times)

dirtydog

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workout confusion
« on: March 19, 2012, 08:44:13 AM »
I have an hour a day to train, 5 days per week. I want to trim down. I am very confused as to how i should split my time at the gym. I just started taking a little bit of of Cyp and trying to eat clean and control portions.

I'm being told...
Do one day cardio, one day lift.
or
Do 30 min cardio, 30 min lift.
or
Lift 12-15 reps high intensity, no cardio, recovery speeds metabolism

Not sure which route to follow

suggestions?

theisen

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Re: workout confusion
« Reply #1 on: March 19, 2012, 08:51:20 AM »
Personally, either 3 days lifting 2 days cardio, or 1hour really intensive training, so it kinda becomes cardio at the same time

dirtydog

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Re: workout confusion
« Reply #2 on: March 19, 2012, 09:03:39 AM »
Personally, either 3 days lifting 2 days cardio, or 1hour really intensive training, so it kinda becomes cardio at the same time

i tried the one day cardio, one day lifting, i felt like i was wasting my time because it was taking me amost 2 weeks by the time I hit the body part a 2nd.

El Diablo Blanco

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Re: workout confusion
« Reply #3 on: March 19, 2012, 09:16:38 AM »
lol.  Just get off of the couch and do something.  something is better than nothing.

dirtydog

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Re: workout confusion
« Reply #4 on: March 19, 2012, 09:19:30 AM »
Thanks M.O.S. agreed.........LOL...... Just want to utilize my time as best as possible

madg

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Re: workout confusion
« Reply #5 on: March 19, 2012, 02:34:09 PM »
40 min weights-5 min break-15 min HIT cardio


madg
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Re: workout confusion
« Reply #6 on: March 19, 2012, 02:53:11 PM »
or 1hour really intensive training, so it kinda becomes cardio at the same time

This..

dirtydog

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Re: workout confusion
« Reply #7 on: March 20, 2012, 03:30:06 AM »
Funny....i appreciate the help but you guys all have diff opinions but like MOS said, as long as my fat ass is off the couch, eating clean and taking my supplements i should be good.

I had a bad, fat winter and really need to drop a few.

Marlo Stanfield

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Re: workout confusion
« Reply #8 on: March 20, 2012, 03:47:56 AM »
I have an hour a day to train, 5 days per week. I want to trim down. I am very confused as to how i should split my time at the gym. I just started taking a little bit of of Cyp and trying to eat clean and control portions.

I'm being told...
Do one day cardio, one day lift.
or
Do 30 min cardio, 30 min lift.
or
Lift 12-15 reps high intensity, no cardio, recovery speeds metabolism

Not sure which route to follow

suggestions?


I think the best thing to do is 4 out of the 5 days split your workout into 30 min liftin, 30 min cardio, and stick to the basic compund movements . for example


Day 1: Chest
Flat Bench ( either dumbell or barbell)
Incline Bench( either dumbell or barbell)
Decline ( either dumbell or barbell)
Flyes ( either dumbell or machine)
Abs

There you go, 4 excercises, assuming 5-6 minutes per excercise, you should be done in 25 mins, and spend 5 mins on abs, and 30 min cardio


Day 2: Arms
Standing curls barbell
Standing Curls Dumbell
Preacher curls Barbell

Rope Pushdown
Skullcrushers
Dips

Obliques

you have 6 excercises for bicep, but you can rev up your workout with shorter rest periods, so every excercise will last liek 4 minutes, that gives you ytime to do obliques

Day 3 : Delts/Traps
Military Press ( either dumbell or barbell)
lateral Raises
Front raises

shrugss ( either dumbell or barbell)
upright rows

again, should be done in 25-27 mins, and do abs, and 30 min cardio

Day 4: Back
Pulldown
one arm dumbell rows
seated rows

and add a couple of hammer strength machines

you wont have time for deadlifts, as they consume time to set up


do some obliques as well, and then 30 min cardio

Day 5 : Legs

for this day, i would just spend the hour doing legs, hams,glutes,calf, dont do cardio this day

Voland

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Re: workout confusion
« Reply #9 on: March 20, 2012, 04:47:36 AM »
you want to lean out right?
just lift, cut down the rest periods as much as possible. Superset as much as you can. Unless you're as slob or wanting to get stage ready no need for cardio. You can even squeeze in HIIT cardio 2/3 times/wk it takes no more than 12 mins..
Boundary Breaker

dirtydog

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Re: workout confusion
« Reply #10 on: March 20, 2012, 06:09:39 AM »
you want to lean out right?
just lift, cut down the rest periods as much as possible. Superset as much as you can. Unless you're as slob or wanting to get stage ready no need for cardio. You can even squeeze in HIIT cardio 2/3 times/wk it takes no more than 12 mins..

Thanks man, not a slob, actually by GB standards, i guess i am a slob lol. I'm 6'3 242lbs, no idea w bf% is but i'm a 36-38 waist. i def should be no more than 220, preferably 210-215 depending on how much muscle i'm holding.

Like i said, i had a rough winter, pretty much was unable to train from mid Sept through the new year, and i ate like a pig. i enjoyed myself though now is the time to peel some layers and i'm having lots of regrets. But now i grabbed some gear and we'll see how it goes.

dirtydog

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Re: workout confusion
« Reply #11 on: March 20, 2012, 06:10:46 AM »
I think the best thing to do is 4 out of the 5 days split your workout into 30 min liftin, 30 min cardio, and stick to the basic compund movements . for example


Day 1: Chest
Flat Bench ( either dumbell or barbell)
Incline Bench( either dumbell or barbell)
Decline ( either dumbell or barbell)
Flyes ( either dumbell or machine)
Abs

There you go, 4 excercises, assuming 5-6 minutes per excercise, you should be done in 25 mins, and spend 5 mins on abs, and 30 min cardio


Day 2: Arms
Standing curls barbell
Standing Curls Dumbell
Preacher curls Barbell

Rope Pushdown
Skullcrushers
Dips

Obliques

you have 6 excercises for bicep, but you can rev up your workout with shorter rest periods, so every excercise will last liek 4 minutes, that gives you ytime to do obliques

Day 3 : Delts/Traps
Military Press ( either dumbell or barbell)
lateral Raises
Front raises

shrugss ( either dumbell or barbell)
upright rows

again, should be done in 25-27 mins, and do abs, and 30 min cardio

Day 4: Back
Pulldown
one arm dumbell rows
seated rows

and add a couple of hammer strength machines

you wont have time for deadlifts, as they consume time to set up


do some obliques as well, and then 30 min cardio

Day 5 : Legs

for this day, i would just spend the hour doing legs, hams,glutes,calf, dont do cardio this day


THX MS.......i'm glad you guys are giving me this info, i'm going to finish out the week doing what i've been and start a new workout this weekend.

epicmass

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Re: workout confusion
« Reply #12 on: March 20, 2012, 06:28:35 AM »
Train with high intensity weight lifting on 3 days and low intensity cardio on 2 days.

hematocritter

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Re: workout confusion
« Reply #13 on: March 20, 2012, 09:07:11 AM »
Weights 30-45 min with short/no rest periods, 15-30 minutes cardio 3-4x per week
30min-1hr cardio on non weight days.

Cardio mainly for health, IMO

dirtydog

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Re: workout confusion
« Reply #14 on: March 21, 2012, 04:08:53 AM »
Thanks for the help, yesterday i started doing a HIT workout i had from a few years ago, basically 15-20 reps per exercise w/ 1 min rest in between sets. Of course yesterday i had to do legs
3 sets front squats x 20 reps,
3 sets leg press x 20 reps, 
3 set superset
leg ext & leg curls 20 reps each
standing calf raise 3 x 15
seated calf raise 3 x 20

20 min LIT (not that i had a choice, i was dead) recumbent bike

clothes were soaked and i wanted to puke, good thing i took ECA prior, gave me a good energy boost.
One i was cooled down, i felt great....
Thx again