Time-efficient workout

[cephissus]

3-4 days a week
Legs, push, pull
2 main exercises, with progressive variations

Example: legs and push

2-3 sets of each:
Overhead squats
Front squats
Back squats
Pistols

Superset with:
Close grip push-ups
Bodyweight dips
Weighted dips
Overhead press or db bench

- each exercise or variation is progressively heavier, except possibly the first/last, which are more skill based and for warm up/cool down

- choose exercises that can be done in a rack for the most part.  Bodyweight exercises serve as good warm ups and can be done anywhere.

- the two exercise 'paths' progress in parallel.  I like to take about one minute rest between each set -- you get sufficient rest between heavy sets but don't get bored.  

- There shouldn't be too much overlap between the two paths.  E.g. if doing legs/pull, don't do squats and pull ups would be better than squats and deadlifts.

Work in some mobility/stretching and you can be in and out of the gym in an hour, 3-4 times a week.  I've been working out this way for a few weeks and just feel like it makes more sense than any of my previous routines, especially if you like to do other activity in addition to 'bodybuilding'.  Cuts out all the less productive exercises, redundant warming up (too many unrelated exercises) and just flows from warm up through easy sets to hard sets in a single, natural progression.

[HTexan]

Bench press super set with squats 30 sets x 10 reps 

[The True Adonis]

3-4 days a week
Legs, push, pull
2 main exercises, with progressive variations

Example: legs and push

2-3 sets of each:
Overhead squats
Front squats
Back squats
Pistols

Superset with:
Close grip push-ups
Bodyweight dips
Weighted dips
Overhead press or db bench

- each exercise or variation is progressively heavier, except possibly the first/last, which are more skill based and for warm up/cool down

- choose exercises that can be done in a rack for the most part.  Bodyweight exercises serve as good warm ups and can be done anywhere.

- the two exercise 'paths' progress in parallel.  I like to take about one minute rest between each set -- you get sufficient rest between heavy sets but don't get bored.  

- There shouldn't be too much overlap between the two paths.  E.g. if doing legs/pull, don't do squats and pull ups would be better than squats and deadlifts.

Work in some mobility/stretching and you can be in and out of the gym in an hour, 3-4 times a week.  I've been working out this way for a few weeks and just feel like it makes more sense than any of my previous routines, especially if you like to do other activity in addition to 'bodybuilding'.  Cuts out all the less productive exercises, redundant warming up (too many unrelated exercises) and just flows from warm up through easy sets to hard sets in a single, natural progression.

Overhead Squats are stupid and useless. So are "pistols".

[Marty Champions]

workouts do not matter

it matters how high of energy u can maintain day to day


if u have a good workout and are zonked mentally and physically, whats the benefit?, whats the point?, are u just living to workout?

[The True Adonis]

workouts do not matter

it matters how high of energy u can maintain day to day


if u have a good workout and are zonked mentally and physically, whats the benefit?, whats the point?, are u just living to workout?

Pretty much true.  Workouts won't matter a fucking thing, especially when peaked as a Lifetime Natural.  Just workout 3 days or so a week, lift heavy and don't really worry about it.  You are not going to make any gains at this point anyways. Its just making sure you look the same at this point.

[Marty Champions]

Pretty much true.  Workouts won matter a fucking thing, especially when peaked as a Lifetime Natural.  Just workout 3 days or so a week, lift heavy and don't really worry about it.  You are not going to make any gains at this point anyways. Its just making sure you look the same at this point.

thats right

[local hero]

Pretty much true.  Workouts won matter a fucking thing, especially when peaked as a Lifetime Natural.  Just workout 3 days or so a week, lift heavy and don't really worry about it.  You are not going to make any gains at this point anyways. Its just making sure you look the same at this point.

So what your implying is... Workout is a workout?

[The True Adonis]

So what your implying is... Workout is a workout?

Why wouldn't it be if you have reached a level where you can no longer progress?  Sure you can pick up weights in different ways and even get stronger on some of those things, all without looking any different, so whats the point? (unless you like doing that which I actually do not mind)

The thing is, as long as you are making it difficult enough, whatever you do, its not going to matter once you have been training and doing this for a while.

Its impossible to keep progressing. 

[Marty Champions]

Why wouldn't it be if you have reached a level where you can no longer progress?  Sure you can pick up weights in different ways and even get stronger on some of those things, all without looking any different, so whats the point? (unless you like doing that which I actually do not mind)

The thing is, as long as you are making it difficult enough, whatever you do, its not going to matter once you have been training and doing this for a while.

Its impossible to keep progressing. 

all true

one can only hope to make small strides gambling on exotic substances

[The True Adonis]

all true

one can only hope to make small strides gambling on exotic substances

Funny how people are trying to find "the perfect routine", especially if your goal is to look your best.  If that is the goal, then it really takes minimal training and effort, especially after years of training.

[local hero]

Why wouldn't it be if you have reached a level where you can no longer progress?  Sure you can pick up weights in different ways and even get stronger on some of those things, all without looking any different, so whats the point? (unless you like doing that which I actually do not mind)

The thing is, as long as you are making it difficult enough, whatever you do, its not going to matter once you have been training and doing this for a while.

Its impossible to keep progressing. 

I actualy agree with you, show me a natural who claims they make gains after so many years if training and I'll show you a liar...

[cephissus]

Overhead Squats are stupid and useless. So are "pistols".

Overhead squats and pistols are both better warmups than other squat variations.  When you are 80 and start getting joint pain, you might start to appreciate such things.

At this point im not too interested in looking better, but getting the same result with less wasted effort.  Cutting out the things that don't matter and always annoyed me, finding the most enjoyable workout.  No longer measuring progress in terms of how I look, but reducing pain, increasing ability.

I may not be able to look much different, but I can enjoy learning new skills like a pistol or handstand pushup.

[cephissus]

workouts do not matter

it matters how high of energy u can maintain day to day


if u have a good workout and are zonked mentally and physically, whats the benefit?, whats the point?, are u just living to workout?

I'm not zonked I actually feel good after this workout.  I agree though, much overlooked point.

[The True Adonis]

Overhead squats and pistols are both better warmups than other squat variations.  When you are 80 and star getting joint pain, you might start to appreciate such things.

At this point im not too interested in looking better, but getting the same result with less wasted effort.  Cutting out the things that don't matter and always annoyed me, finding the most enjoyable workout.  No longer measuring progress in terms of how I look, but reducing pain, increasing ability.

I may not be able to look much different, but I can enjoy learning new skills like a pistol or handstand pushup.

I have never warmed up and never will need to.  Never understood that nonsense at all. 

[The True Adonis]

Overhead squats and pistols are both better warmups than other squat variations.  When you are 80 and star getting joint pain, you might start to appreciate such things.

At this point im not too interested in looking better, but getting the same result with less wasted effort.  Cutting out the things that don't matter and always annoyed me, finding the most enjoyable workout.  No longer measuring progress in terms of how I look, but reducing pain, increasing ability.

I may not be able to look much different, but I can enjoy learning new skills like a pistol or handstand pushup.

Might as well see how fast you can do the hokey pokey while you are at it.

[cephissus]

Might as well see how fast you can do the hokey pokey while you are at it.

To be honest I'd rather be able to do these than have a big bench or squat, these days.

Plus these exercises are more fun and you can keep strength even without the gym.

[The True Adonis]

To be honest I'd rather be able to do these than have a big bench or squat, these days.

Plus these exercises are more fun and you can keep strength even without the gym.

Next thing you will be taking up cycling or some other gay activity that people do when they become disenchanted with weightlifting. hahah

I have seen it so many times.  Its pretty funny actually.

[cephissus]

I have never warmed up and never will need to.  Never understood that nonsense at all. 

I didn't either, when I was younger.  I think the more injuries and dysfunctions you get, the more important it becomes.  If you have good muscle control, practice the movement often, and don't have many injuries it's not as important.

[cephissus]

Next thing you will be taking up cycling or some other gay activity that people do when they become disenchanted with weightlifting. hahah

I have seen it so many times.  Its pretty funny actually.

Already have

But actually, I'm enjoying weights again more than I have in a long time.

[NaturalWonder83]

But kinobody Greg Gallogher says to just do some pistols and jump in place for leg training

[NelsonMuntz]

Might as well see how fast you can do the hokey pokey while you are at it.

haha, it's posts like this that always make me appreciate your years of contributing to GetBig

[Yamcha]

3-4 days a week
Legs, push, pull
2 main exercises, with progressive variations

Example: legs and push

2-3 sets of each:
Overhead squats
Front squats
Back squats
Pistols

Superset with:
Close grip push-ups
Bodyweight dips
Weighted dips
Overhead press or db bench

- each exercise or variation is progressively heavier, except possibly the first/last, which are more skill based and for warm up/cool down

- choose exercises that can be done in a rack for the most part.  Bodyweight exercises serve as good warm ups and can be done anywhere.

- the two exercise 'paths' progress in parallel.  I like to take about one minute rest between each set -- you get sufficient rest between heavy sets but don't get bored.  

- There shouldn't be too much overlap between the two paths.  E.g. if doing legs/pull, don't do squats and pull ups would be better than squats and deadlifts.

Work in some mobility/stretching and you can be in and out of the gym in an hour, 3-4 times a week.  I've been working out this way for a few weeks and just feel like it makes more sense than any of my previous routines, especially if you like to do other activity in addition to 'bodybuilding'.  Cuts out all the less productive exercises, redundant warming up (too many unrelated exercises) and just flows from warm up through easy sets to hard sets in a single, natural progression.

Why in the hell would you even bother purchasing a gym membership if you are going to be exercising to see how fast you can get out of the gym?

[CalvinH]

TL,DR,FU.

[Powerlift66]

Overhead Squats are stupid and useless. So are "pistols".

WTF are pistols? (besides Glock, etc) 

[DroppingPlates]

Why would you perform 4 squat variations in one workout