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Fitness and Training General weight training and fitness board. Learn about exercises, regimens and training routines. Ask questions about how to get big or how to change around your old routine.

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Old 02-22-2003, 08:48 PM   #1 (permalink)
archive_Flash
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Default Help w/ a new split (>45min/session)

I need some ideas on designing a new program for a limited time frame. I need to keep my workouts short(between 30-45min), but I can go to the gym 4-6 times a week.

I'm having trouble deciding whether I should do a powerlifting style low rep program, or a more traditional program with longer rest intervals.

The real problem is efficiency. I'm at 195 at ~10%, so I could cut or bulk. My big question is which would be more effective for a limited time frame?

Any ideas?

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Old 02-23-2003, 04:35 AM   #2 (permalink)
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If you're only going to be there for 30-45 min. why not go balls the the walls for that amount of time. I wouldn't go with a low rep/powerlifting approach because you'll have to wait longer in between sets if you want all your strength for the next set. I also wouldn't try to increase rest time since your time is already so limited. I would try a routine with 3-4 exercises per body part. For the first exercises try to go as heavy as possible but keep your rest time at about 1.5-2 min. Then on the other exercises increase your reps and decrease your rest time to about 45 sec. to 1 min. That way your work a little on strength and then pump a shit load of blood into the muscle for a good pump. My routine is a two on one off routine where I work each muscle or muscle group every 6th day. Here's what it looks like:

Day 1: Arms
Day 2: Legs
Day 3: off
Day 4: Chest and shoulders
Day 5: Back and traps
Day 6: Off

There are obviously different routines for different purposes, but I believe you can cut up or bulk up with this one. If that doesn't work well for you I can come up with several more routines for you to look at. Just let me know!!!

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