Re: More Time Efficient Routine

Dnia 2007-02-25 Baron napisał(a):
Hello,

Do you have any suggestions on how to make my current routine more time
efficient?

I am looking to make my current weight training routine more time
efficient. The routine I am following takes me an hour including changing
clothes, warm-up, stretching, moving equipment into place, exercising, and a
final stretch. It also includes the time I spend changing plates. I
realize that one hour may not seem like a lot of time to spend three times a
week but my worklife and social obligations are really beginning to
conflict with my weight training.

Skip pre-workout stretch and "warm-up". You don't need that. Warm-up
to your first exercises by doing several warm-up sets. This actually
works, and is more time efficient.

I workout at home. I use dumbbells as opposed to a barbell for safety
reasons except for curls. I am only doing one set of 8-12 repetitions
except for the crunches where I am currently at 43 repetitions. I found
that multiple sets, while useful, were only causing me to spend even
more time.

Do supersets.

I rest a nominal one minute between sets but I find that plate
changing causes this to take a little longer.

Limit the amount of exercises you do, and do more sets with the same
weight. This way you can save time on adjusting weights and if you use
supersets most of the time, you will be as time efficient as it goes.

Here is my current routine:

Squat (really a side or suitcase squat)

I wouldn't do that. Use Bulgarian split squats if you like.

Lunge
Bench Press
Chest Fly

I wouldn't do flyies.

One-Arm Bent Over Row (alternating every four weeks with Pull-ups)
Seated Press
Lateral Raise

Lateral raise is redundant too, if you already do presses.

Barbell Curl
Standing Overhead Tricep Extension (alternating every four weeks with Single
Chair Dips)
Crunches

I wonder if any of these exercises are redundant in that they work
virtually the same muscle groups that I may as well alternate between the
exercises for a change of pace like I am doing with Rows and Pull-ups.

Sure. Do that.

Anyway, if you want to save time, do multiple sets of fewer exercises
in a superset fashion. You may have two or three workouts with
different exercises each, but alternate between them instead of doing
them all on the same day. For example.

Lunges supersetted with standing overhead press.
Benches supersetted with rows.
Crunches supersetted with one-armed swings.
Curls supersetted with triceps work.

If you workout at home, I also recommend training daily. There is no
need for all that fluffy pre-workout work. Simply change your clothes
and start working out. To workout more often, you need some sort of a
split routine, of course.

--
Andrzej Rosa 1127R
.