Posted: 11/4/2015 5:47:14 AM EDT
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I have a gym at work. I get a 30 min lunch brake where I do 25min of cardio.
I also have a 20 min brake 25 min max where I have been eating my lunch. I have been thinking about using that 20 min brake to lift. Low weight high reps is where I have always been to build lean muscle. Big muscles and motocross don't mix well. I have at my disposal a well equipped universal gym, dumbbells up to 50#, curl bar with 80#, and an incline/decline sit up weight bench. I also have an elliptical at home. Its more difficult to exercise at home but can if I miss a session. To replace the meal at brake I want to have a replacement/protein drink or bars and eat those small meals I used to eat when I was training before. Ok guys help me get a session in, in 20 min 5 times a week. What is important and how do I set it up? Thanks |
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Quoted:
Low weight high reps is where I have always been to build lean muscle. Big muscles and motocross don't mix well. That's not really how it works. Do you know what rep scheme bodybuilders use to build mass? Lower weight and higher rep. Light bodyweight and strong as fuck Olympic lifters keep their reps in the 1-5 range and weight heavy. |
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20 minutes is a fairly short time, especially since you probably are going to spend 5 just on setting up and going back and forth to the gym. How about just doing the heavy compounds? Monday = 3 x 5 Bench Tuesday = 3 x 5 Squat Wed = Off or calves/arms Thurs = OHP 3 x 5 Friday = Deadlift 3 x 5 Work on a progressive overload scheme. |
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What are you goals specifically? From your post I am assuming you want to get/stay lean but want more strength. With your time restriction I would stick primarily to compound lifts. With you not wanting to gain size, I would probably do something like 3 sets of 10-12 reps with moderate weight. Something like:
M - Deadlifts T - Bench Press W - Squats Th - Shoulder Press F - Whatever muscle(s) needs special attention Shakes and bars are "nutritional supplements" the key word being supplements. They typically provide you a fast way of getting protein and/or sugar quickly for post workout recovery. It is quicker to chug 75 grams of protein than eat a pound of beef. But they really aren't an adequate replacement for a meal. Just make sure you are getting your calories before and after work I guess. With all that said, this isn't really how I do what I do. If possible, I would recommend getting into the weight room before or after work for a longer period of time. If you stick to just the compound lifts in your 20 min. time frame I am confident you will get stronger than you are now, but you would do yourself a favor by getting a longer workout in. Maybe make that a longer term goal, time allowing. I typically spend 30 minutes getting my compound lift in before I get started with all the other stuff. But I am trying to build mass/tone so my routine is much different. |
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Quoted:
Something tells me this work gym doesn't have a barbell or rack. OP, is there a barbell? No straight bar. Just the curl bar with a total of 80# of plates. Goals are weight loss, tone, over all fitness. When I was riding/racing MX I would spend 2hrs a day 5 days a week in the gym and ride on the weekends and during the week if possible. With the activities my daughter has it is very difficult to get into The Y to work out and ride. Being in good shape makes the rides a lot more fun. Otherwise your fighting fatigue and the bike, and that can be dangerous. So I see theses time slots that I can squeeze in some PT and I want to use it. |
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Quoted:
No straight bar. Just the curl bar with a total of 80# of plates. Goals are weight loss, tone, over all fitness. When I was riding/racing MX I would spend 2hrs a day 5 days a week in the gym and ride on the weekends and during the week if possible. Quoted:
Quoted:
Something tells me this work gym doesn't have a barbell or rack. OP, is there a barbell? No straight bar. Just the curl bar with a total of 80# of plates. Goals are weight loss, tone, over all fitness. When I was riding/racing MX I would spend 2hrs a day 5 days a week in the gym and ride on the weekends and during the week if possible. CrossFit style workouts would be perfect. Plenty of nasty workouts can be had with nothing more than pullups, pushups, squats(bodyweight or with dumbells), jump rope, burpees, box jumps, etc. Also would be good bang for your buck in under 20 minutes. |
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Quoted:
Quoted:
Something tells me this work gym doesn't have a barbell or rack. OP, is there a barbell? No straight bar. Just the curl bar with a total of 80# of plates. Perfect 
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Quoted: 20 minutes is a fairly short time, especially since you probably are going to spend 5 just on setting up and going back and forth to the gym. How about just doing the heavy compounds? Monday = 3 x 5 Bench Tuesday = 3 x 5 Squat Wed = Off or calves/arms Thurs = OHP 3 x 5 Friday = Deadlift 3 x 5 Work on a progressive overload scheme. |
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Quoted:
What are you goals specifically? From your post I am assuming you want to get/stay lean but want more strength. With your time restriction I would stick primarily to compound lifts. With you not wanting to gain size, I would probably do something like 3 sets of 10-12 reps with moderate weight. Something like: M - Deadlifts T - Bench Press W - Squats Th - Shoulder Press F - Whatever muscle(s) needs special attention Shakes and bars are "nutritional supplements" the key word being supplements. They typically provide you a fast way of getting protein and/or sugar quickly for post workout recovery. It is quicker to chug 75 grams of protein than eat a pound of beef. But they really aren't an adequate replacement for a meal. Just make sure you are getting your calories before and after work I guess. With all that said, this isn't really how I do what I do. If possible, I would recommend getting into the weight room before or after work for a longer period of time. If you stick to just the compound lifts in your 20 min. time frame I am confident you will get stronger than you are now, but you would do yourself a favor by getting a longer workout in. Maybe make that a longer term goal, time allowing. I typically spend 30 minutes getting my compound lift in before I get started with all the other stuff. But I am trying to build mass/tone so my routine is much different. Could you brake down that M-F with a few specifics please? How do I do dead lifts with the equipment I have available? Thanks |