AboutCorey Crane Expertise Any questions regarding strength and conditioning, health and wellness, sports psychology and sports nutrition.
Experience I am a strength and conditioning coach for West Point (Army). I have also been in the health field since 1992 working at all levels (NFL, College & High School). In addition, I was a Corporate Wellness Director for 5 years for Omega Cabinets.
Organizations National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Level 1 Track and Field Coach (USA Track and Field)
Publications Various online newsletters as well as the local county newspaper in Orange County, NY.
Education/Credentials BA in Community Health Education w/ a minor in Coaching
MA in Exercise Science and Psychomotor Behavior
Awards and Honors Certified Strength and Conditioning Coach (CSCS)
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 Hello Dave,
That looks like a pretty good split...I am curious about the exercises you are doing.
To save time, I would increase your intensity and decrease the volume. For example, on the heavy days, do 3 sets per exercise and only rest a minute between each set. I would do a 5-7RM (which means as much weight as you can do for 5-7 reps to failure). This will be more efficient and effective and cut probably 10-15 minutes off. Have perfect form on all exercises with no bouncing, jerking or momentum.
On the light days, only do two sets per exercise and rest only 45 seconds between sets. Use the 10-15RM philosophy as well. It would be impossible to superset in the gym...unless you are the only one around.
I hope this gives you some ideas,
Corey
