Some weeks..... No time
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Clint07
You like blood? Violence? Freaks of nature?
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It would be best to go 3 times a week, so that you can get a full routine in for each movement but during weeks where thats not feasable Press and Squat on the same day are okay. It's not nearly as good as doing them seperatly but it's better than not doing it at all. However if you have to do this multiple weeks just remember to alternate which exercises are done while you are fresh.
Monger
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It still comes back to prioritizing. If you can only work out 1 hour a week then prioritize that work out with the most important exercises. If that means doing 2 sets of bench, squat, DL, and rows in one workout then so be it. I mean it's not optimal but you do what you can. As mentioned before it's better than nothing. There's nothing wrong with doing squats and bench press on the same day if that's all your time allows.
kaboom187
be aggressive.
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Well perhaps you can start just sneaking in more work out sessions, but shorter.
go in there, and do one of your important lifts for 5-7 good sets, and be out in 30 mins. I usually end up diong this when i become swamped with midterms and final exams for school.
go in there, and do one of your important lifts for 5-7 good sets, and be out in 30 mins. I usually end up diong this when i become swamped with midterms and final exams for school.
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what time does the gym open in the morning?
All in all, 2 days isn't bad. If you can't make it three days a week, just hit the important shit in two full body sessions and you'll be ok.
You guys seem awful hardcore about training with higher frequency for a forum that often reccomends two days a week for people with busy training schedules. Some of the responses in here suprised me a little.
All in all, 2 days isn't bad. If you can't make it three days a week, just hit the important shit in two full body sessions and you'll be ok.
You guys seem awful hardcore about training with higher frequency for a forum that often reccomends two days a week for people with busy training schedules. Some of the responses in here suprised me a little.
IronCurtain
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go in the morning. 
ScottAM
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The gym opens early, but I start my one job at 6am. The first bus from my home arrives in the downtown area at that time, I think the gym opens at like 5 or 5:30. Urban, for full body do you mean split it up amoung days a bit or everything on both days?
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Another thing he can do is full body on each day. One day a week is not much, like has been said, but its better than nothing. I lift 2 days a week and do muay thai, boxing, running and 1 day of grappling all in a week. This is with a full time job. (no family though)
You have to find out what you really want and do it no matter what.
You have to find out what you really want and do it no matter what.
S
Simpson
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Get a better job.
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So I was out tearing apart my fence (hey everyone needs a hobby) and thinking about this while I did it, and here's what I think you I would if I could only make it one day a week. emphasis is on squats and OHP -
Week one -
{OHP - heavily, 6-10x3 start with 6 x3 and every week add more sets until you get to 10, then add more weight and start again
{Pullups - 6-8 x whatever. You don't want to go to failure on these so pick a # of reps you can do in between sets of OHP without killing your OHP performance.
Squats - 5-10 x 1-5 heavy
RDL/SLDL - 4-8 x 3-5
dips - 6-8 x 4
notes - the strict overhead press and pullups are supersetted to save time. Do OHP, then pullups then rest before the next set.
week 2 -
OHP - heavily, 6-10x3 start with 6 x3 and every week add more sets until you get to 10, then add more weight and start again
Deadlift - Heavily. I'd go with 5x5 or something similar
Squats - 15-25 x 2, 70-80% of your 1rm just for some practice and volume
{Close grip bench - 6-8 x 4
{bent over rows - 6-8 x 4
notes - close grip bench can be replaced by 2-3 board press (which should still use the same grip but more weight). I've yet to determine whether pullups or bent over rows are more relevant to upper back development for improving overhead presses, so if you think that pullups are better you can repeat the OHP/pullup superset from week one, or you could do a CGB/3BP superset with the pullups... whatever you think would work best for you.
All in all, remember this is a worst case scenario I think. If you absolutely cannot make it to the gym more than once this week, pick one of these two based on when you last deadlifted heavily, and go for it. but do try to get to the gym 2-3 times a week.
Anyone got any opinions or questions on the routine I came up with?
edit, there is a lack of core work. IMO it's low priority. yes, yes I know I know... I'm going to die a hideously disfiguring death for leaving core work as "low priority" but if it's such a big deal to you, do it when you get up in the morning. Grab your ab wheel, or a rope for some power iron coils, or do some situps, or grab something heavy and put it overhead for some saxon side bends or something. you don't NEED a gym to work your core, there's plenty of gym free ways to do that.
Week one -
{OHP - heavily, 6-10x3 start with 6 x3 and every week add more sets until you get to 10, then add more weight and start again
{Pullups - 6-8 x whatever. You don't want to go to failure on these so pick a # of reps you can do in between sets of OHP without killing your OHP performance.
Squats - 5-10 x 1-5 heavy
RDL/SLDL - 4-8 x 3-5
dips - 6-8 x 4
notes - the strict overhead press and pullups are supersetted to save time. Do OHP, then pullups then rest before the next set.
week 2 -
OHP - heavily, 6-10x3 start with 6 x3 and every week add more sets until you get to 10, then add more weight and start again
Deadlift - Heavily. I'd go with 5x5 or something similar
Squats - 15-25 x 2, 70-80% of your 1rm just for some practice and volume
{Close grip bench - 6-8 x 4
{bent over rows - 6-8 x 4
notes - close grip bench can be replaced by 2-3 board press (which should still use the same grip but more weight). I've yet to determine whether pullups or bent over rows are more relevant to upper back development for improving overhead presses, so if you think that pullups are better you can repeat the OHP/pullup superset from week one, or you could do a CGB/3BP superset with the pullups... whatever you think would work best for you.
All in all, remember this is a worst case scenario I think. If you absolutely cannot make it to the gym more than once this week, pick one of these two based on when you last deadlifted heavily, and go for it. but do try to get to the gym 2-3 times a week.
Anyone got any opinions or questions on the routine I came up with?
edit, there is a lack of core work. IMO it's low priority. yes, yes I know I know... I'm going to die a hideously disfiguring death for leaving core work as "low priority" but if it's such a big deal to you, do it when you get up in the morning. Grab your ab wheel, or a rope for some power iron coils, or do some situps, or grab something heavy and put it overhead for some saxon side bends or something. you don't NEED a gym to work your core, there's plenty of gym free ways to do that.
LPF4
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This in some ways is will be the anti-Urban recommendation. Not in his replies above, but in regards to goal setting. I've seen many who recommend setting goals high so you don't limit yourself. However that also requires added dedication, sacrafice, etc.... Things come up that can't be put off.
When I came to S&P I told myself that I would lift 2x a week that's it. Yes it would be nice to do more, but I knew with my schedule, wife, kids, family stuff, I would likely not suceed for long.
I'm happy to report that after 17 weeks I've only missed one work out in that time. Any days that I could get in extra time I did cardio, tabatas, core, whatever and saw it as a bonus, but no matter what I did those 2 days.
I say commit yourself to one day a week, look at the routine Urban posted above and go with it.
The wedding won't be around forever and then you could try 2x a week. If not then think of it as a bonus if you get in more than the 1x a week.
As said above its about prioritizing. Tell yourself 1x a week no matter what.
Good luck.
When I came to S&P I told myself that I would lift 2x a week that's it. Yes it would be nice to do more, but I knew with my schedule, wife, kids, family stuff, I would likely not suceed for long.
I'm happy to report that after 17 weeks I've only missed one work out in that time. Any days that I could get in extra time I did cardio, tabatas, core, whatever and saw it as a bonus, but no matter what I did those 2 days.
I say commit yourself to one day a week, look at the routine Urban posted above and go with it.
The wedding won't be around forever and then you could try 2x a week. If not then think of it as a bonus if you get in more than the 1x a week.
As said above its about prioritizing. Tell yourself 1x a week no matter what.
Good luck.
