AboutRichard Doughty Expertise I can answer questions involving strength training, weight loss, body composition improvement, improving posture, injury prevention and training for sports performance.
Experience I am owner and operator of Fitness Paramount, personal training services in Portland, Maine. I train clients of all ages and needs, to help them achieve their fitness goals.
Education/Credentials I am a ACE certified personal trainer.
Expert: Richard Doughty 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 Hey Dave
I like the looks of that program but if it's taking too long then it doesn't work for you.
i'd lower the rest periods to 1 minute , i like 90 secs but you dont have time for it.That will save you about 10 mins alone.
Next thing i would do is get rid of any fluff exercises , ie curls , calf raises , single joint work , leg extensions. that or drop one set of each exercise . either way you should be at 30 mins by doing those things.
as far as supersetting in a busy gym , you have to be creative.
I super set a lot in my work outs and i work at a very packed gym.
lets say bench with rows
do bench with a one arm row using the same bench , or use dbs in a bent over fashion. I do alot of dbs work because you can super set anything with db's
over head db press and chins , just bring the dumbbells to the chin bar.
i hope that helps.
Oh one last thing , for a work out to really build muscle , that will depend on your stage in the game and genetics. If you are some what new, it will be much easier to build muscle then if you already look like a cover of muscle and fitness. You might find it easier and more rewarding to focus on getting stronger, generally the stronger you get the bigger muscles you'll get (try to find a small guy who can deadlift 495) and when you focus on getting stronger its easy to the results in progress , so you know you are making head way
-Richard
