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Originally Posted by hannukah harry
so even though i'm pretty knowledgable about the whole health exercise thing, i have a horrible time applying it to myself.
my problem right now is that i don't want to be spending much time lifting, and while i can be in and out with my legs/lower back in less than 30 minutes, upper body seems to be taking about an hour, which i don't like.
right now i do 4 sets of each exercise, one is a warmup, with either just the bar (no wieghts added) or if a machine with really low weight. then i do 3 real sets.
normally i do:
bench
lat pulldown
tricep pressdown
barbell curls
military press
shoulder shrugs
now, i realize that i could get rid of the tri's and bi's exercise since they're hit by the chest and back stuff, but i never feel like they get a good workout otherwise. i've even started doing some of them as supersets in order to speed things up, but i'd rather condense things as much as possible.
any suggestions?
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Only 30 minutes for legs?
Damn, you must squat quick!
Another reason for your upper body taking so long is because there's more to it. Chest, back, biceps, triceps, shoulders, traps, etc.
Legs is (usually) composed of 3 huge parts: thighs, hamstrings, and calves.
Squats take care of the first two, with calf raises taking care of the third.
A suggestion is to only do one warm-up for the main muscle you're working (like if you're doing chest/tri's do 1 or 2 high rep bench presses), then go at it for real. No need (IMO) to warm up your chest, triceps, and shoulders independently.
However, what works for me may not work for you.
EDIT:
I too am cutting weight, and I just do a really intensive 45 minute workout.
I'm in the gym 3 days a week, Monday being chest, Wednesday back, and Friday legs.
Monday I do:
Incline benchpress 5x5 (warm up 20 quick reps with bar, 15 with 95, 12 with 105)
Flat benchpress 5x5
Incline flyes 5x7
Military press 5x5
Lateral raises 5x7
Close grip benchpress 5x5
Skullcrushers 5x5
Wednesday I do:
Chin-ups 3 sets until failure
Deaflifts 5x5
Bent over barbell row 5x5
Incline lateral raises (for rear delts)
Curls 5x5
Hammer curls 5x7
So basically I keep it short and sweet and
real, real heavy.
Again, it works for me.