T Nation

Advice for Short Workouts?


#1

Because of my job I only have an hour to spend in the gym working out, my question is, should I be focusing only on one muscle during that hour and switch every day to a diferent muscle.

Right now I have been doing two muscles in the hour but I am not seeing ANY gains in any areas. I know I'm doing something wrong but I just don't know what it is. Any help would be great.


#2

DO you have any familiarity with this site at all?

Look around. Use the search. Read the articles.


#3

actually I'm not familiar with this site at all. I did search for it but I guess I'm not seeing what I was looking for. But I will keep searching.


#4

Hey Buck - You want to start in the Beginner's Forum. There are lots of pointers and threads about basic programs over there. Read the Are You A Beginner thread. I'm in my first year too. I started by buying Starting Strength by Mark Rippetoe. He lays out a beginner program and teaches the basic lifts. There's a DVD as well. Other people do other programs. They work too. If you are new, you should see lots of progress because there's nowhere to go but up.


#5

Diet... (are you gaining weight, how much g of protein do you eat per lb of bodyweight?)
Routine details...

Most likely that your diet is screwed and you are not making major strength gains across the board.


#6

I'm gaining weight and making strength gains across the board. Doing it right?


#7

1 hour is by no stretch, short. There's been times when I had to train 30-45 mins (school & work) and it worked just fine. Giant sets, super sets and short rest periods should work great. But in 1 hour, you shouldn't be worrying too much.


#8

I checked in the beginners forum and yes their is alot of good info in their, I have been lifting for a while now but after reading some of the beginners info it helped remind me of a few good things that I have forgotten about. thanks for the reminder to check their. As far as my diet that may be my biggest problem cause I dont eat all that well.

I go to work about 6:30 in the morning and get off work if lucky about 9 in the evening. I work out during my lunch hour, I pretty much eat what ever I can find cause I suck at packing a lunch with healthy foods and come the evening I just want to go to bed. Thank You though on your response and I will try a few new things.


#9

since you are a beginner and nobody else has chimed in i figure id give you the program i used to put on a good amount of weight.

start with 3 working sets of 5-8 reps (after a few warmup sets).

mon - squat, bench press, shoulder press, triceps extensions or pushdowns
tues - deadlift, pullups, rows, bicep curls, crunches
wed - rest
thurs - same as mon but try and add more reps or weight
fri - same as tues but try and add more reps or weight

go home, eat, and grow. these workouts take 45-60 mins at most.


#10

Granted you have long days at work and the last thing you want to do when you get home is take the time to cook a bunch of food, but do you have any days during the week where you have an hour or two free?

I was in your position and I found that if I woke up a little earlier on Sunday I could make most all my food for the week and then package it until it was time to feed. It took a lot of stress out of eating and then my body and bar weights took off.