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 Anabolic Discussion Board
 Got no Time: Training Whole Body On One Day
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| Author | Topic: Got no Time: Training Whole Body On One Day | ||
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Pro Bodybuilder 
Posts: 463 |
Im a college student and work also and it seems I am constantly skipping bodyparts and missing workouts. Now I know I wont get huge off of training my whole body all at once in an abbreviated routine, but it will at least maintain until I have time to properly workout again. It will look like this: Deadlift: 2sets Squats: 2sets Bench: 2sets Military: 2sets Curl: 2sets Dips: 2sets Abs: whatever Now, I am going to start doing cardio before work at about 7 in the morning for about 30 minutes 3-4 times/week. Once again, this is not for big gains or for doing while im juicing, Im just tired of missing workouts due to school or work, and I think this is the best solution for now. ------------------     | ||
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Amateur Bodybuilder 
Posts: 60 |
If you're looking to save time, you might want to incorporate some Olympic style training, ie Power cleans, or clean and jerk if you've built up the coordination to do 'em (I haven't). Also, pullups will do wonders. If it were me, I'd do somethin like this: Squats: 3 sets Weighted dips: 2 sets If you do these with crazy intensity, you won't need any direct arm work, but you could throw in a couple sets of curls at the end if you really wanted to. I'd do this routine twice a week... All about the compound movements! | ||
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Pro Bodybuilder
Posts: 383 |
If your gonna do 30 min cardio everymorning, why now just do a 30 min H.I.T. split. keep the sets low, weight heavy. IMO that would work ALOT BETTER. | ||
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Amateur Bodybuilder
Posts: 65 |
Hey dude. In my opinion you can train a muscle once every 7-10 days if you are doing heavy, basic sets. If you are under the impression that each muscle group must be trained twice per week, and that is why you dont have the time to train, you may want to try this approach. First off, I'm assuming that you have 4 days a week to train since you said about the 4 cardio routines.....Try this shit: Day 1 : Quads Day 2 : Chest/tris Day 3 : Back/bis Day 4 : Hams/calves Day 5 : Shoulders/traps Let's assume that the 4 days that you are able to train are Sun., Tues., Thurs., Sat. In keeping with this schedule, you would be training each muscle group once every nine days. Believe me, that is plenty if you are sticking with about 8-10 sets of mostly heavy basic excersizes. I lifted for years doing a ton of sets, traing every muscle group twice in a week & couldn't figure out why not much progress was made. After switching to this method I made more progress in the first year than in all of my previous years combined! Your body needs rest is the point. | ||
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Pro Bodybuilder
Posts: 463 |
Im not exactly a morning person and workout a lot better with weights in the evening, but jogging on the treadmill is low intensity so I do it in the morning. Correct, I dont think you have to train each bodypart twice a week for gains. ------------------ | ||
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Amateur Bodybuilder
Posts: 85 |
I don't. I think training one bodypart once per week is enough. It takes a lot longer than you think for your muscle and nervous system to recover from intense exercise. You are inducing trama on your body when you weight train. Doing this to your muscle groups twice per week is overkill. | ||
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Pro Bodybuilder
Posts: 454 |
I train every body part on the same day every 5-6 days for 8 yrs now. It works for me! | ||
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Pro Bodybuilder
Posts: 322 |
If your only going to do a select group of exercises you gotta include pullups.. | ||
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Pro Bodybuilder
Posts: 302 |
A good routine you might consider is the Size Surge program, a booklet you can order out of Ironman-magazine or there web Site www.ironmanmagazine.com You train only 3-days a week, should only last an hour, but you will work! If you follow it, you can't help but grow. My partner did this twice in one year without juice and made noticable gains. It lasts up to 8-weeks. There is also alot of different routines written in several Ironman books on display at any book store, Ironman's Ultimate Guide to Building Mass". is one of about 4 books, lots of pictures etc. | ||
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Elite Bodybuilder 
Posts: 1307 |
I would train the whole body 3 sets/bodypart. One warm up. Two as heavy as possible. Going from downunder up. First calves, quads and so on. Tri's and bi's last. ------------------ Don't look back, life is too short | ||
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Pro Bodybuilder
Posts: 463 |
Ok, that was just a ballpark routine, thi is the real thing: Deadlift-4sets Squats-4sets Pullups-4sets Bench-4sets Military-2sets Dip-1set Curl-1set abs-whatever Now, the exercises with 4 sets-the first two are warm up and all the rest are balls out including all the other exercises listed. I have a question about pullups: do them close grip or wide grip and what can I do about my legs swinging back and forth, just do it slower? ------------------ | ||
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Elite Bodybuilder
Posts: 720 |
Sounds like a good routine to me. . .a little tough to get any gains this way, but you will maintain for the time being. If there is anyway you could break this up into 2 or 3 days a week, you could hit each major muscle group more thoroughly. If it is going to cut into your sleep, school, work, just keep going the way you are. The power moves are the key. However, with a one/week schedule you might just want to go for high rep, low weight, low rest between sets, almost a cardio effect on your weight training. good luck. | ||
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Pro Bodybuilder
Posts: 463 |
I actually wanted to keep up the strenght/mass since I will be doing cardio in the morning kodiak. ------------------ | ||
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Pro Bodybuilder
Posts: 454 |
Hey Superdave, San Fernan huh? I used to live in Reseda off of Corbin Ave......sound familiar? [This message has been edited by supraman (edited November 17, 2000).] | ||
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Pro Bodybuilder
Posts: 463 |
Where Im from is a joke supraman, its a reference to 70's porn. ------------------ | ||
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Pro Bodybuilder
Posts: 463 |
bump ------------------ |
All times are ET (US) | |
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posted November 16, 2000 11:50 PM