Best workout for 3 days a week?

[Lance96]

I would like to get some suggestions for the best weight workout I can do with my current time schedule. My goal is to gain as much muscle as possible with the time I have right now. I already have fairly low bodyfat.

What do you guys think would be best routine (exercises, sets, rebs) if I have 3 days a week and about 30mins for each day.

Any thoughts would be appreciated.

 

[Daisy_Girl]

You are going to want to focus on big, compound movement. Don't waste time with a lot of small isolation movements.

Types of movements.....
Pullups, pushups, deadlifts, squats, lunges, dips, overhead presses (barbell or dumbbell)come to mind right away. Even things such as a lat pulldown, bench press, rows.... Just don't spend 20 minutes doing things like lateral raises, tricep pulldowns, concentration curls, etc. Hit these smaller muscles hard in the compound exercises.

You are going to want to split up the body parts, hitting them 1x a week, low reps (like 6-8) to build muscle. The best split, hmmm, not sure. Maybe someone else can chime in. I am wondering if Legs should have its own day, or if it would be good to pair Legs and Back - deadlifts. Hmmm.....

 

[MS]

HST (hyper-specific training) fits perfectly into a 3 day training schedule, and works very well if you stick with it for several cycles. So do most other periodized training programs.

However none of them will help you gain muscle if your bodyfat is too low or you're not eating enough calories. Without AAS it is VERY hard to gain muscle for an already lean women if she doesn't increase her calories.

How low is you bodyfat, how old are you, how long have you been training, what does your current diet look like?

 

[Daisy_Girl]

However none of them will help you gain muscle if your bodyfat is too low or you're not eating enough calories. Without AAS it is VERY hard to gain muscle for an already lean women if she doesn't increase her calories.

And bump for the details. I should have mentioned that in my post.

 

[FigureSkater]

Here is what I do:

M: chest/shoulders/triceps
W: back/biceps
F: legs

I do a lot of compound exercises like dips and lat pulldowns that are good for hitting both groups I'm working, as well as a few sets of curls, tricep extensions, etc. depending on the day. If I'm planning on doing SLDL's on leg day, I'll skip lower back and just focus on lats and traps on Wednesdays. Mondays usually take a little longer, but I can get that done in 40 minutes tops when the gym is crowded. The other two days take me more around 30.

 

[Daisy_Girl]

Here is what I do:

M: chest/shoulders/biceps
W: back/biceps
F: legs

FS....do you mean triceps on Mon (not biceps 2x a week)....?

 

[FigureSkater]

Yeah, that's what I meant....duh

I'm also lifting for maintenance though while trying to lose fat, so I can get through my lifting in 30 minutes...if you're trying to build muscle, it may take longer as you need to rest more between sets, do more exercises for each muscle group, etc.