AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 6/24/2008 Subject: Upper/Lower body workouts
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 Sorry Dave, but trying to fit enough work into 30 minutes to cover the major muscle groups and make gains in strength and size in 3 days a week is not practical or very possible. Supersetting is a good method to use and I use it my self. It is difficult in smaller gyms to have ready access to equipment when you need it. I am not particular fond of your heavy days with too short a rest period for the intensity of the exercises. I suggest you talk with a personal trainer certified by the NSCA (nsca-lift.org) and let him get you on the right track.
