Catalyst

Does anyone have an effective quick workout, 30min-45min, my current workout is 1hr-1.5hrs and whenever I try one of the quick routines it ends up doing more harm than good.

I am currently looking to maintain mass and get leaner. I have my diet in check.

DJSTARER

How many days/week?


Here is just an idea for one session. This should kick your ass pretty good, and cover all the bases.



Squat- 4X6 (70%) 1.5 minute rests
Clean superset with your favorite pressing move- 10X3 with the clean, and 10X5 with the press (50%), 30 second rests


you can increase intensity and decrease volume over time in a linear fashion, then cycle back.


As a note, most lifters with no specific goals in mind tend to use olympic lifts when they are short on time. Olympic lifts use your entire body.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Catalyst

I like to train 3-4 times a week. 5 is possible too. I do have goals in mind. I usually alternate training for size and strength to keep an equal balance of size to functionality.

bubba g

You can either focus on mainly compound exercises, or reduce the amount of sets you do, or cut back on the time between sets. All of these things will save alot of time. you can get a great workout in 45 minutes...

When you shorten the rest periods it also keeps your heart pumping, and increases the fat burning effect of your workout.

davtown

I was going to write everything you just posted...

good posts DJ & Bubba.

Shortening the rest times to 30-45 secs is a great change of pace and is a great new stimulus if you've never done it before.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

Midnight_Lifter

Great advise thus far... compound exercises, shorter rest times, etc. are all good techniques. 45 minutes is a great target, especially if you are blasting the crap out of your last sets and pushing meaningful weight.

Cardio days can be as short as 25-30 minutes and do not have to be full-out endurance sessions but more interval sessions or whatnot.

And mixing things up every 8-12 or 12-16 weeks is good. There might be several other good approaches depending upon your experience and what you've been doing recently.

__________________
- Discipline means doing within, not doing without.
"Nothin' to it but to do it!"

*Currently rebuilding in phase one...