You have one hour

[Donny]

circuit training and running.

Yes PHA type training like from Bob Gadja.  Very effective for muscle building and cardiovascular training. Can be very brutal.

[Yamcha]

168 hours in a week, and you can only afford, or desire, to spend 3 to put toward physical activity?   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

[_aj_]

circuit training and running.

Running? Talk about not time efficient!

[CalvinH]

Grape Ape makes a lot of sense {for a twink }
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.
 

[ritch]

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.

[Grape Ape]

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?

[bigmc]

if you cant train properly in an hour you are sitting on your ass too long between sets

go in train hard go home

[jpm101]

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.

[ritch]

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...

[ritch]

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.

[OB1]

go in train hard go home

Agreed.
No rests.

[CalvinH]

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.

[bigmc]

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

[OB1]

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.

[funk51]

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...

[ritch]

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.

[ritch]

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.

[CalvinH]

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.

[ritch]

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.

[ritch]

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....

[CalvinH]

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.

[ritch]

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???

[Grape Ape]

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

[bigmc]

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 

[ritch]

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.