How should I train?

chico1st · 05-14-2008, 09:36 PM

Hey I am looking for peoples opinions on what how I should train. I am not looking for massive muscle gains and quite honestly I only work out like 10minutes a day in a gym 4 days a week.

My story is that I bike commute to work (I push myself pretty hard) for 1hr and there is a gym at work where I have to go to shower anyways. I dont want to spend lots of time in the gym but I would like to do a bit and im allready all warmed up and stretched.

Also the gym doesnt have a squat rack or real bench press.. it has freeweight dumbbells up to 45lbs and a bench though.

How should i split up my routine for 4 days in a row at 10 minutes each? I can usually do 3-4 sets of 2 exercises in that time frame.

Lastly I like working out my legs but since I bike so much im scared I would over train them.

Thanks for your help

PS: I used to do body building (attempted with great results for 1 year but i didnt want to keep it up) but this situation is so different im not sure what to think so you dont have to treat me like a complete newb :P

Protheus · 05-15-2008, 03:10 AM

Hi

I think a little more info on what your gym DOES have would be helpful

Is dumbells + bench all you have to work with ?

Does it have any other equipment

eg. leg-press, pulldown machine, or any others - dipping/chinning station ?

Knowing this people may be able to advise you better on what exercises to do.

How to train depends on your goals - to make the most of your time I would do a routine that emphasizes low volume/high intensity of effort, but not neccessarily to failure. ie after a brief warm up move quickly to using meaningful poundages (>70% of 1RM) and do 1-2 really hard working sets.

If you want to avoid training legs too often then:

Mon: Upper body

Wed: Lower Body

Fri: Upper Body

chico1st · 05-19-2008, 09:26 PM

ok my gym has:
Free weights
A bench (just a bench not a bench press)
Declined board for workouts
A barbell with maximum 100lbs
A machine benchpress (which I might be able to use for rows)
Lat pulldown machine
Pec Fly machine
Leg extender (quads)
Leg curls (hams)

I am not big on working out my arms specifically either

I was thinking.
Day1: Back - Rows (machine) + Deadlifts (volume since so little weight)
Day2: Pecs - Bench (machine) + Fly (free wieghts)
Day3: Shoulders/Lats - Shoulder Press + Lat Pulldown/Chinup Pulldown
Day4: Legs - Leg Extentions + Leg Curls

Anythoughts would be much appreciated

natural^ · 05-19-2008, 09:38 PM

what gym do you go to?

Protheus · 05-20-2008, 03:24 AM

Hi

If you wish to perform a hard, abbreviated routine as I have suggested then the original split I posted may be a better option since it lets you hit all your upper body twice weekly and will result in better growth (you will be getting a more frequent stimulus but with the benefit of a days rest between workouts for your CNS). Something like this:

Mon: Upper Body

Close Grip Supinated Pull down: 2 Sets
Machine Bench Press: 2 Sets
Machine Row: 1 Set
Pec Deck: 1 Set
Dumbell or Barbell Overhead Press: 2 Sets

Wed: Lower Body

Lunges: 2 Sets
Leg extension: 1 Set
Stiff Legged Deadlift: 2 Sets (learn proper form)

Fri: Repeat Monday

The above are just suggestions for exercises and the number of working sets - do a warm up set with a light to moderate (40-60% of 1RM) weight first though. Terminate your sets 1 rep shy of concentric failure but don't sweat it if you occasionally hit failure.

Keep a training log - important.

chico1st · 05-23-2008, 08:58 AM

ok thanks a lot.. ill try that!

fUnc17 · 05-23-2008, 09:20 AM

10 minutes?

Deadlift 1 x 5
Weighted pullups, 3x3

keep the weight heavy, do not go to failure

2 exercises, hits your whole body plus grip. and you have time to get some stretching in

**P-funk** · 05-23-2008, 09:16 PM

it takes the body about 10min. to get properly warmed up. i think you need to re-evaluate your goals.

chilco · 05-30-2008, 04:44 PM

Push-ups, sit-ups, and wind sprints. Done!

Duncans Donuts · 05-30-2008, 07:59 PM

Dedicate 20-30 minutes for workouts. 30 minutes is plenty. 10 is...well, not enough.

05-14-2008, 09:36 PM	#1
chico1st Registered User Join Date: Jun 2006 Posts: 144	How should I train? Hey I am looking for peoples opinions on what how I should train. I am not looking for massive muscle gains and quite honestly I only work out like 10minutes a day in a gym 4 days a week. My story is that I bike commute to work (I push myself pretty hard) for 1hr and there is a gym at work where I have to go to shower anyways. I dont want to spend lots of time in the gym but I would like to do a bit and im allready all warmed up and stretched. Also the gym doesnt have a squat rack or real bench press.. it has freeweight dumbbells up to 45lbs and a bench though. How should i split up my routine for 4 days in a row at 10 minutes each? I can usually do 3-4 sets of 2 exercises in that time frame. Lastly I like working out my legs but since I bike so much im scared I would over train them. Thanks for your help PS: I used to do body building (attempted with great results for 1 year but i didnt want to keep it up) but this situation is so different im not sure what to think so you dont have to treat me like a complete newb :P
chico1st Registered User Join Date: Jun 2006 Posts: 144

05-19-2008, 09:26 PM	#3
chico1st Registered User Join Date: Jun 2006 Posts: 144	ok my gym has: Free weights A bench (just a bench not a bench press) Declined board for workouts A barbell with maximum 100lbs A machine benchpress (which I might be able to use for rows) Lat pulldown machine Pec Fly machine Leg extender (quads) Leg curls (hams) I am not big on working out my arms specifically either I was thinking. Day1: Back - Rows (machine) + Deadlifts (volume since so little weight) Day2: Pecs - Bench (machine) + Fly (free wieghts) Day3: Shoulders/Lats - Shoulder Press + Lat Pulldown/Chinup Pulldown Day4: Legs - Leg Extentions + Leg Curls Anythoughts would be much appreciated
chico1st Registered User Join Date: Jun 2006 Posts: 144

05-23-2008, 08:58 AM	#6
chico1st Registered User Join Date: Jun 2006 Posts: 144	ok thanks a lot.. ill try that!
chico1st Registered User Join Date: Jun 2006 Posts: 144

05-23-2008, 09:20 AM	#7
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,871 Photos: 10	10 minutes? Deadlift 1 x 5 Weighted pullups, 3x3 keep the weight heavy, do not go to failure 2 exercises, hits your whole body plus grip. and you have time to get some stretching in
	Heres how I train. Strength Edge

05-23-2008, 09:16 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	it takes the body about 10min. to get properly warmed up. i think you need to re-evaluate your goals.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-15-2008, 03:10 AM	#2
Protheus Registered User Join Date: Mar 2008 Location: UK Posts: 52	Hi I think a little more info on what your gym DOES have would be helpful Is dumbells + bench all you have to work with ? Does it have any other equipment eg. leg-press, pulldown machine, or any others - dipping/chinning station ? Knowing this people may be able to advise you better on what exercises to do. How to train depends on your goals - to make the most of your time I would do a routine that emphasizes low volume/high intensity of effort, but not neccessarily to failure. ie after a brief warm up move quickly to using meaningful poundages (>70% of 1RM) and do 1-2 really hard working sets. If you want to avoid training legs too often then: Mon: Upper body Wed: Lower Body Fri: Upper Body

05-20-2008, 03:24 AM	#5
Protheus Registered User Join Date: Mar 2008 Location: UK Posts: 52	Hi If you wish to perform a hard, abbreviated routine as I have suggested then the original split I posted may be a better option since it lets you hit all your upper body twice weekly and will result in better growth (you will be getting a more frequent stimulus but with the benefit of a days rest between workouts for your CNS). Something like this: Mon: Upper Body Close Grip Supinated Pull down: 2 Sets Machine Bench Press: 2 Sets Machine Row: 1 Set Pec Deck: 1 Set Dumbell or Barbell Overhead Press: 2 Sets Wed: Lower Body Lunges: 2 Sets Leg extension: 1 Set Stiff Legged Deadlift: 2 Sets (learn proper form) Fri: Repeat Monday The above are just suggestions for exercises and the number of working sets - do a warm up set with a light to moderate (40-60% of 1RM) weight first though. Terminate your sets 1 rep shy of concentric failure but don't sweat it if you occasionally hit failure. Keep a training log - important.

05-30-2008, 04:44 PM	#9
chilco Registered User Join Date: May 2008 Location: fla Posts: 17	Push-ups, sit-ups, and wind sprints. Done!

05-30-2008, 07:59 PM	#10
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Dedicate 20-30 minutes for workouts. 30 minutes is plenty. 10 is...well, not enough.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

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