Best use of time

[Hitro]

Hi all

Newbie member looking for some advice on how best to use the limited time I have available.

As a bit of background in 30 years old (and 5ft11) and worked out a bit during uni days but gave it up once I started working. Got out of shape and joined a gym last November and straight away I remembered how good it felt to work out etc.

When I re-joined the gym in November I was 83kg and 18-19% body fat. I started with 2 days cardio per work and 1-2 weight sesisons but nothing too serious. Since Jan I've been doing 1 days cardio (spinning) and 2-3 days of weights. I'm now 85kg and 14% body fat. The weights I have been doing over the last few months have been a primarily compound rountine consisting of squats, deadlifts, cable row, bench press, pullups, pressups, barbell row all on the same day plus either some shoulder or bicep work (alternating between days). I think I have done ok with this but feel the gains are slowing so looking to changes things up a bit. I am not looking to get massive but keen to keep going at this stage and see where it takes me. Adding lean muscle is my main aim.

Anyway, re the subject 'best use of time', due to busy work schedule and family committments, I have time for 3 gym sessions per week. I was keen to do a 2 day split plus the weekly spinning session but I am willing to forgo the cardio to ensure I get 3 days of weights in if this is the recommended option.

So what are your guys recommendations? 2 day or 3 day split and any recommendations on how to split the workouts across the various body parts?

Btw, I have lurked on this site since Christmas and read some really interesting stuff. My diet seems alright right now and its pretty clean. I am supplementing my food intake with 1 protein shake per day plus a multi and omegas.

Cheers heaps for any advice you can provide.

[mike27]

3 day split

mon-wed-fri

cardio you can or could do on thurs and fri maybe outside at ur home

[Pseudonym]

Agreed. :nod:

Mon: "Push" - Chest, Triceps, Delts

Wed: Legs - Quads, Hamstrings, Calves

Fri: "Pull" - Back, Biceps, Abs

If you've got time, maybe throw in some HIIT cardio at the end of each workout?

[Hitro]

Cheers guys. Appreciate the suggestions.

[Hitro]

Anyone else got anything to add?

[Luigi]

Anyone else got anything to add?

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[Hitro]

heh good times :pfft:

[Snatchy McClean]

Any particular reason you want to do a split?

With only 3 workout sessions available per week I'd suggest doing 2 - 3 full body sessions, focusing on compound movements like you already have been. I'd drop the cable and row with a barbell instead though. Should only require an hour per workout, so they're very time efficient.

If you feel you have stalled in your progress just change up the set and rep scheme.

What does your current program look like?

[Hitro]

Good idea Snatchy, was considering that.

Read on here and other places about it being a bit much doing squats and deadlifts in the same workout. I havent felt like this has been a problem for me in the past but hard to really say with my limited experience.

As per my first post, my current workout is primarily a compound rountine consisting of squats, deadlifts, cable row, bench press, pullups, pressups, barbell row all on the same day plus either some shoulder or bicep work (alternating between days).

If not that beneficial to move away from a compound routine then I may just look to freshen up a few of the exercises and mix up the sets and rep ranges a wee bit.

[Snatchy McClean]

As far as split vs full body, it really depends on what your goals are, and also what you prefer in practice.

If you simply want to maintain and build functional strength, without a desire to rub your body in oil and strut on a stage, I'd say full body workouts are the one.

Not sure if you're allowed to link other sites on here, but a program that I'm currently using to train someone to great effect is pretty much the same as the Starting Strength program. Google away and see if you like the look of it. SS involves a 3 sets of 5 reps approach, with around 4 compound exercises each workout, 3 times per week. Pretty basic and accepted approach to strength training.

As for squatting and deadlifting in the same workout, it depends on the intensity applied in both exercises. I'd never do maximal effort DL and squat in the same workout. But I would do a 3 x 5 squat at 80% and a 1 x 5 deadlift at 80%. Short answer it's fine, depending on your volume and intensity.

With 3 sessions a week, you could easily squat Monday and Friday and deadlift Wednesday. Or back squat Monday, deadlift Wednesday, front squat (generally people can only FS about 70-80% of their back squat weight) Friday.

Your exercise selection looks pretty good to me though I wouldn't bother with cable anything, and I'd emphasise the overhead / military press to the same degree if not more so than the bench press. Bicep specific work isn't something I do, but if you enjoy it then go for it. Chin ups and pulls ups are awesome for arm growth and back and shoulders, particularly if you slap some weight on a belt to make it harder.

I'm just rambling now though. Cheers