You have one hour

[ritch]

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.

[Grape Ape]

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.....

[bigmc]

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

[ritch]

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...

[ritch]

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.

[38-26-40]

Find 3 more hours.

LMAO!!!!! This

[ritch]

Well, enough "logical talk" for the day, time to burn one down and post "getbig style", lol....

[Henda]

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

[mazrim]

Full body each time.

[Never1AShow]

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.

[Never1AShow]

What no anadrol? 

[OB1]

At least there is some halo...

[Rudee]

Full body, compound exercises, 60 seconds rest max between sets.   

[240 is Back]

Mon...... Squat.   Run 30 minutes.

Wed....... Bench.  Run 30 minutes.

Fri........... Deadlifting.  Run 30 minutes.

[OB1]

No rests between rests.

[cephissus]

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

[The Abdominal Snoman]

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)

[OB1]

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.

[Donny]

Mon...... Squat.   Run 30 minutes.

Wed....... Bench.  Run 30 minutes.

Fri........... Deadlifting.  Run 30 minutes.

simplicity at its best 

[YngiweRhoads]

Curls in a power rack.

[_aj_]

Curls in a power rack.

This is the proper route to complete fitness.

[YngiweRhoads]

This is the proper route to complete fitness.

I'd like to ad upright rows, but I ran out of time.

[mazrim]

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.

[Grape Ape]

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

[residue]

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