AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question What is the best way to do an upper/lower split in 3 days per week, in about 30 minutes per workout, no longer, and one that’ll really build muscle? I came across this one program by a respected author, but it's taking about 45 minutes to 1 hour to complete a workout. You cycle between 4 different workouts. The workout is as follows:
Mon - Upper Body (heavy)
5 exercises, 4sets, 5-7 reps, rest 90 seconds between sets
Wed - Lower Body (heavy)
4 exercises, 4 sets, 5-7 reps, rest 90 seconds between sets
Fri - Upper Body (light)
5 exercises, 3 sets, 8,10,12 rep scheme, rest 90 seconds between sets
Mon - Lower Body (light)
5 exercises, 2-3 sets, 12-15 reps, rest 60-150 seconds between sets
You superset all exercises. Seems like a good program, but it's taking too long. Can I modify this program any, and how, to make it last 30 minutes per workout?
Many programs tell you to superset one opposing exercise with another to save time, but how do you do this effectively in a gym, especially when it's crowded? Say for example your doing bench presses and supersetting with sets of rows. You just can't leave the bench to go do rows. Someone else is going to take the bench by the time you get back to do your next set. Can you still superset in a gym, or are there other methods that will save time too? Thanks very much for your help.
Answer Hi Dave. In my opinion, you're going to need more than 30 minutes per workout on an upper/lower split that is designed for muscle hypertrophy. The reality is you're going to need 45-60 minutes to get in a quality workout.
As far as supersetting goes, it can be done in a busy gym. It's just that the exercise selection has to be such that you're using the same bench, apparatus or in the same area for the alternating exercises. Supersetting is probably the number one method for saving time and creating an efficient workout.
