Reply
Results 1 to 7 of 7
  1. #1
    The Dude the_fake_webmaster's Avatar
    Join Date: Aug 2002
    Location: Nampa, Idaho, United States
    Age: 39
    Posts: 9,178
    Rep Power: 9175
    the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000) the_fake_webmaster is a name known to all. (+5000)
    the_fake_webmaster is offline

    WEEK 137 :: What Is The Best 20-Minute Weight Training Workout?

    --------------------------------------------------------------------------

    * Note: How can I win? Answer all questions in the order that they are asked.

    --------------------------------------------------------------------------

    TOPIC: What Is The Best 20-Minute Weight Training Workout?

    For the week of: 11/18 - 11/24
    Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

    -------------------------------------------------------------------------

    Short on time? Most of us, regardless of age, are pressed for time and unable to perform an average length workout. What we need is an effective and efficient workout.

    What is the best 20-minute weight training workout? Please list rep, sets, etc.

    Would this type of training work with a longer workout? Why, or why not?

    What type of training, if any, would you avoid when trying to complete a 20-minute workout?

    * Please make sure your responses are original and not copied from previous topics.

    -------------------------------------------------------------------------

    Don't discuss any other topic in this section. ONLY discuss the question above.

    ----------------------------------
    NEW PRIZE MONEY!!!!!
    ----------------------------------

    The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

    ----------------------------------
    NEW RULE!!!!!
    ----------------------------------

    * New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

    Thanks,
    Webmaster
    Bodybuilding.com
    Last edited by webmaster; 11-19-2008 at 06:02 PM.
    twitter.com/i_am_the_goat
    Reply With Quote

  2. #2
    Registered User HoosierBoy77's Avatar
    Join Date: Sep 2007
    Location: Jeffersonville, Indiana, United States
    Age: 45
    Posts: 25
    Rep Power: 0
    HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0) HoosierBoy77 has no reputation, good or bad yet. (0)
    HoosierBoy77 is offline

    20 minute workout....

    I think a good workout that is quick and rewarding is the one I am currently doing. I do a split routine Monday/Wednesday/Friday; 3-4 exercises per body part 3 sets of 8-10 reps with about 30 seconds of rest inbetween sets, just long enough to add more weight or move to the next exercise.

    Monday--Legs/Shoulders
    --Legs
    -Squats 3 x 8-10
    -Stiff Legged Dead Lifts 3 x 8-10
    -Leg Extensions 3 x 8-10
    --Shoulders
    -Dumbbell Arnold Presses 3 x 8-10
    -Barbell Upright Rows 3 x 8-10
    -Barbell Shrugs (behind the back) 3 x 8-10

    Wednesday--Biceps/Back
    --Biceps
    -Barbell Curls 3 x 8-10
    -Seated Dumbbell Curls 3 x 8-10
    -Dumbbell Hammer Curls 3 x 8-10
    --Back
    -Lateral Pulldowns 3 x 8-10
    -Cable Rows 3 x 8-10
    -V-bar Lateral Pulldowns 3 x 8-10

    Friday--Triceps/Chest
    --Triceps
    -Skull Crushers 3 x 8-10
    -Dumbbell Kickbacks 3 x 8-10
    -Cable Pushdowns 3 x 8-10
    --Chest
    -Bench Press 3 x 8-10
    -Dumbbell Incline Bench Press 3 x 8-10
    -Cable Flyes 3 x 8-10

    This routine will get you in and out of the gym with a good workout. I work at 6:45am so I have to get up around 4:30am. This workout allows me to get a good workout in a short period of time. I do my cardio on Monday/Wednesday after work. I get on our elliptical at home for 30-45 minutes doing the classic random program. I always try to beat the number of calories I burned from the previous time. On Tuesday/Thursday I do cardio in the morning. I usually switch it up from doing 30 minutes of HIIT or just doing 60 minutes of low intensity cardio.
    I hope this program works for any of you. I am currently using it trying to loose about 40 pounds. I also post weekly blogs and weight stats for your viewing pleasure. Good luck and good lifts to all of you.
    Reply With Quote

  3. #3
    Registered User aoklesson's Avatar
    Join Date: Oct 2008
    Posts: 59
    Rep Power: 0
    aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10) aoklesson has a little shameless behaviour in the past. (-10)
    aoklesson is offline

    20- Miute program

    I think that this is a great 20 -minute program: All of the exercises are 30-45 Seconds of rest between sets with 1 minute rest between exercises

    Monday: Legs and Abs
    Squats: 3 x 8-10, 1 x 20
    Leg Press: 3 x 8-10
    Romanian Deadlift: 3 x 8-10
    Cable Crunch: 1x30
    -Superset With-
    Hanging Leg Raises: 1x20

    Teusday: Chest and Triceps
    Bench Press: 3 x 8-10
    incline dumbbell press: 3 x 8-10
    Decline Bench: 3 x 8-10
    Weighted Dips: 1x failure
    close grip bench 3 x 8-10
    Tricep Pressdown ( with cable )
    -superset with- 2x 8-10
    Cable tricep overhead extension

    Wednesday: 20 Min Moderate to High intensity cardio
    Treadmill, ellipticall, Bike, etc..

    Thursday:Back and biceps
    Weighted Pull-ups: 3x 8-10
    wide Grip lat pulldowns: 3 x 8-10
    T-bar rows: 3x 8-10
    Standing Barbell Curl: 3x 8-12
    incline Dumbbell curls: 3x 8-10
    preacher curl: 3x 8-10

    Friday: Shoulders, Traps, and abs
    Over head dumbbell press: 4x 8-12
    wide grip upright rows: 3x 8-10
    Dumbell raise: 3x 8-10
    Barbell Shrug: 3x 8-12
    Dumbbell Shrug: 1x 50
    Exercise ball crunch: 1x Failure

    Saturday: Rest or additional cardio

    Sunday:Rest
    Reply With Quote

  4. #4
    KOR-Muscle al_77's Avatar
    Join Date: Jun 2008
    Location: Washington, United States
    Age: 29
    Posts: 4,986
    Rep Power: 1466
    al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000) al_77 is just really nice. (+1000)
    al_77 is offline
    Not everyone has enough time or dedication to give up even an hour for the gym. But that doesn't give you any excuses to avoid training at any cost!


    Contrary to popular belief, you don't have to work out for countless hours to being seeing positive results in your body. Great results come from the proper diet and nutrition, with training being far behind from it. Most people would rather miss gym time then a meal!


    Even though training may be less important than your diet, intensity, time, and dedication is all needed in the gym. With these high intensity, short workouts, a well balanced diet full of lean proteins, quality carbohydrates, and healthy fats, and proper supplementation, your on your way to becoming a stronger, and more muscular human being!


    Now if your ready to grow, lets hit it!


    The Workout:

    The following 20-min. workout is designed to hit all the bodies major muscle groups with full intensity. Most exercises are basic compound movements, which will hit multiple body parts, so don't make that common mistake of doing more and more volume! Most dumbbell work is recommended over barbell work due to its simplicity in choosing weights, and saving time by not having to put on/off plates off a barbell. To complete this routine, you must perform all three exercises continuously with no breaks of that certain workout day. Then you take a 2 min. break. Then you complete the cycle once more. Your workout for the day is done....just like that!

    Be sure to be ready to know which weights you will use, which will save you a lot of time.


    THE ROUTINE:

    Monday-Chest/Triceps
    Tuesday-Back/Biceps
    Wednesday-OFF
    Thursday-Shoulders
    Friday-Legs



    Monday-Chest/Triceps

    Cycle:
    1) Incline Dumbbell Press: 1x8-12
    2) Flat Dumbbell Press: 1x8-12
    3) Parallel Dips: (Triceps version) 1x8-12


    Tuesday-Back/Biceps

    Cycle:
    1) Pull-ups/Lat Pull Down: 1x8-12
    2) Dumbbell Row: 1x8-12
    3) Barbell Curl: (EZ-Bar or Straight Bar): 1x8-12

    Thursday-Shoulders

    Cycle:
    1)Dumbbell Shoulder Press: 1x8-12
    2)Dumbbell Lateral Raises: 1x8-12
    3)Dumbbell Shrugs: 1x8-12

    Friday-Legs

    Cycle:
    1)Dumbbell Squats: 1x8-12
    2)Dumbbell Lunges: 1x8-12
    3)Dumbbell Stiff-Legged Deadlifts: 1x8-12





    Upon completing this workout, you will leave the gym with a great pump and satisfied! Remember great results come with proper diet and nutrition, not countless wasting minutes in the gym!


    Would this type of training work with a longer workout? Why, or why not?
    Most definitely. This routine uses the technique, tri-sets, which along with supersets, should be included in ones routine once in a while to shock the muscles and to confuse them. Tri-sets and supersets can provide amazing results if used properly with proper exercises and sets/reps.


    What type of training, if any, would you avoid when trying to complete a 20-minute workout?
    Too much barbell work. Most barbell exercises such as the bench press require a spotter, in which will most likely waste time. (They will also need to workout!) Also like I mentioned earlier, loading plates on and off will just waste your time in the gym. Using dumbbells is much more simple and time-efficient during this kind of workout routine.
    Last edited by al_77; 11-19-2008 at 10:45 PM.
    "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies." - 1 Corinthians 6:19-20

    Goals: 160lbs SHREDDED.
    Reply With Quote

  5. #5
    King Of Video Reviews History in Effect's Avatar
    Join Date: Sep 2006
    Posts: 16,013
    Rep Power: 9888
    History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000) History in Effect is a name known to all. (+5000)
    History in Effect is offline
    Many of us live busy lives and rarely have time to get a 45 to 60 minute productive workout in, so what should we do. The answer lies in a 20 minute workout that will keep you healthy. You will not become ripped or super fit overnight with this, but it does allow you be healthy, toned, and strong. This workout will fit in your schedule.



    What is the best 20-minute weight training workout? Please list rep, sets, etc.

    History in Effect Build Muscle Workout
    Goal: Pack on the muscle

    DB Bench Press 2x10
    DB Curl 2x10
    DB Squat 2x10
    DB Shoulder Press 2x10
    DB Tricep Extension 2x10
    DB Rows 2x10
    Crunches 2x10
    Plank 2x10

    All you need for these exercises for dumbbells, so you can do these exercises at home. Keep your rest to a maximum of 40 seconds to keep the intensity in the workout. Try to aim for 70 to 80% of your max on each exercises because you will be pumped to the limit. You can do this workout every other day and it will keep you fresh.


    Would this type of training work with a longer workout? Why, or why not?
    Yes, it would. It would not be hard to change. Add another set to each exercise and perform 65% of your max on these exercises. Now, you would be doing 3 sets of 10 which is a great starting place for many beginners.

    What type of training, if any, would you avoid when trying to complete a 20-minute workout?

    Try to avoid doing a routine that is based on all isolation exercises. Compound movements are the best and allow you to put on the most mass. Isolation movements and cables are good for shaping and cutting, but you need to get a quick and adequate workout in.



    Summary
    This workout allows you to build muscle at a good pace. You only rest for no more than 45 seconds between sets and keeps your intensity at its highest.
    An intense workout translates into more fat burn. You perform this workout 3 time a week. You don't have to worry about adding new exercises on day 2 and day 3, because this means you have even more exercises to learn. You should start off with a stable routine and after you get settled then you can consider changing this routine. You have to build a solid base first before you can journey to new techniques. Keep track of how much weight you use for each exercise in a workout journal, so if the load gets too easy you can change the weight. This workout can be performed exclusively at home.
    Georgia Crew
    >>>>Misc Cologne Crew<<<<
    Sperrys and Polos
    Reply With Quote

  6. #6
    PhD in Broscience, 2009 soundcheck129's Avatar
    Join Date: Feb 2008
    Age: 35
    Posts: 11,227
    Rep Power: 17927
    soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000) soundcheck129 is a splendid one to behold. (+10000)
    soundcheck129 is offline
    TOPIC: What Is The Best 20-Minute Weight Training Workout?

    With the holidays fast approaching, many people are getting set to travel and spend time with relatives and loved ones, while others are working longer hours to stave off the effects of a slumping economy. Whatever the reason, free time is at a premium, and that means less time to devote to working out. But does less time have to mean less muscle? Not if you follow this routine.

    What is the best 20-minute weight training workout?

    With limited time, the best workout is one that is simple yet also pakcs a lot of power into a brief amount of time. For reasons of simplicity, I'm not going to give you a complicated split, but rather one intense workout that can be performed every other day. This routine focuses on compound exercises to maximize muscle growth and fat burning.


    THE WORKOUT:

    Exercises should be preceded by one warm-up set of 12 reps. In between supersets, rest for 30 seconds, perform either of the cardio exercises, then rest another 30 seconds.

    Deadlift: 3x6-8
    Jump Rope x 30-60 seconds/Burpees x25
    Bench Press: 3x6-8, superset with Bent Over Row: 3x6-8
    Sprint x 30-60 seconds/Jump Rope x 30-60 seconds
    Shoulder Press: 3x8, superset with Lat Pulldown: 3x8
    Burpees x20
    Ab exercise of choice (Sit-up, Romanian Chair, Reverse Crunch)x 25

    This routine incorporates heavy-hitting lifts for every major muscle group, but doesn't waste time on isolation exercises - if you have 20 minutes, do you really want to spend precious moments pumping your biceps or another muscle the size of an apple? With a brief time frame, it's better to hit as many muscles as possible in one lift with compound exercises. This routine also incorporates cardio to take advantage of the time in between lifts. In addition, the lack of a complicated split ensures that you won't waste time trying to remember what lifts you're supposed to be doing on certain days or trying to get comfortable with new machines.

    Also, most of the exercises can be performed with minimal equipment. For those who are training at home, Dumbbells can be used for each exercise and the Lat Pulldown can be replaced with Pull-ups.

    Would this type of training work with a longer workout? Why, or why not?

    Of course! Intensity doesn't have to be reserved for those who are short on time. Even though I usually have more than 20 minutes to work out, my routines are similar to the one above.

    You can simply add another set, perhaps one at the end as an "all-out" set. In addition, between supersets, you can do the desired cardio, rest 30 seconds, and then repeat. Also, you can lengthen the rest time in between sets to make sure you are giving everything you have each time.

    While the compound exercises do give you a lot of bang for your buck, they are not so physically demanding that you can't turn this into a longer workout. The exertion is spread throughout the entire body, so you don't have to worry about one or two areas getting hammered for a long period of time if you choose to stretch this routine over a longer duration.

    What type of training, if any, would you avoid when trying to complete a 20-minute workout?

    There are several things to avoid when one is short on time. The first would be routines with an abnormally high number of reps and/or sets per exercise. If you're trying to pump out 20 reps or 8 sets of one exercise, there is no way you're going to be able to finish in a reasonable amount of time. And if you can...then you definitely didn't get a solid workout.

    Similarly, avoid long rests between sets. While rest is necessary, you don't want to spend half of your workout sitting idly when you're short on time..

    Also, try to avoid unnecessary socializing. Yes, there are a lot of hot, sweaty members of the opposite sex in the gym, but a 20-minute workout window is not the time to be attempting to score dates. Stay focused! Along the same lines, don't devote too much time to checking yourself out, either. You can flex later. And please, don't spend 10 minutes trying to pick the next song on your iPod - your finger muscles don't need to feel the burn.

    Another very important thing to avoid when time is in short supply is reliance on isolation exercises. You'll get much less out of a simple curl than you will from a bent-over row. Don't waste time on individual muscles when you could be targeting the entire group.

    Limited time is no excuse for limited gains. Simply work as hard as you can for as long as you can, and you'll be well on the way to a better you. Intensity is key!
    ALLMAX Nutrition Rep

    Free H:VOL! http://forum.bodybuilding.com/showthread.php?t=165477791

    Certified Personal Trainer - PM for Training and Nutrition

    ALLMAX Nutrition, Inc.
    SCIENCE - INNOVATION - QUALITY - RESULTS
    http://www.bodybuilding.com/store/all/all.htm

    Disclaimer: All forum or bulletin board posts are solely my opinions and do not necessarily reflect the views of ALLMAX Nutrition. Consult a medical professional whenever your health is concerned.
    Reply With Quote

  7. #7
    Registered User sweatbloodtears's Avatar
    Join Date: Aug 2007
    Location: United States
    Age: 32
    Posts: 3
    Rep Power: 0
    sweatbloodtears has no reputation, good or bad yet. (0)
    sweatbloodtears is offline

    20 minutes to muscle

    Busy for the day? Busy for the week? Need to get in and out of the gym as quickly as possible without feeling like you wasted your precious time. Not everybody has an hour a day to spend at the gym. Heck! Most people don't even have 45 minutes a day to spend at the gym. You either have school (for teens and college students) and studying, or you have work, or you have to take care of the kids. Whatever it is that keeps you busy, know that there is a way to get great results without taking up all your time.





    What is the best 20-minute workout?

    The best 20 minute workout is one where you can leave the gym feeling like you've done more than enough for the muscles you are trying to work. And the answer to be is basic. Giant Sets. That's right, Giant sets are the answer.

    The Workout:
    Split-

    Sunday: Off
    Monday: Legs and calves
    Tuesday: Chest and abs
    Wednesday: Back
    Thursday: Shoulders and abs
    Friday: Arms and calves
    Saturday: Off



    Legs and Calves:
    Giant Set 1 (Legs)- 1 set 8-12 reps per excercise
    Back Squats
    Leg Press
    Romanian Deads
    Leg Extensions
    Leg Curls

    Giant Set 2 (Calves) 1 set 12-15 reps per excercise
    Standing Calf Raises
    Seated Calf Raises
    Leg Press Calf Raises


    Chest and Abs:
    Giant Set 1 (Chest)- 1 set of 8-12 reps per excercise
    Flat Bench Press
    Decline Pushups
    Machine Incline Press
    Peck Deck Flyes

    Giant Set 2 (Abs)- 1 set of 12-15 reps per excercise
    Leg Raises
    Crunches
    Twisting Crunches


    Back
    Giant Set - 1 set of 8-12 reps
    Pull ups
    Barbell Rows
    Wide Grip Cable Pulldowns
    Seated Cable Rows
    Dumbbell Rows


    Shoulders and Abs
    Giant Set 1 (shoulders) - 1 set of 8-12 reps
    Barbell Overhead Press
    Upright Rows
    Lateral Raises
    Bent Lateral Raises
    Shrugs

    Giant Set 2 (Abs)
    Same as on Chest Day


    Arms and Calves
    Giant Set 1 (Arms) - 1 set of 8-12 reps
    Triceps Pushups
    Barbell Curls
    Weighted Bench Dips
    Alternating Dumbbell Curls
    Triceps Pressdowns
    Machine Curls

    Giant Set 2 (Calves)
    Same as on Leg Day

    There's one very important thing to remember in order to keep this workout under 20 minutes. You'll have to keep the weights at a medium level. High enough to stimulate the muscles to the fullest extent possible, but not so high that the excercises at the end of the giant set are nearly impossible to complete.

    Secondly, if you are more advanced you might try doing two sets of each giant sets instead of just one.




    Would this type of training work with a longer workout? Why or Why not?

    This type of training could work with a longer workout for more experienced lifters. But I wouldn't suggest it for beginners or even intermediate lifters for long workouts or over long periods of time. Maybe for a week or two to shock the muscles, but unless you've been lifting for years, I think it would be a bad idea to stretch out a giant set workout. The reason is simple. For a short workout it's great. It's basically doing the same amount of work in less time, like taking a 60 minute workout and shoving it into a 20 minute time frame. Now, doing it over longer periods of time would just obliterate your body. It'd be like forcing a 3 hour workout into 60 minutes. You'd be rediculously sore and unable to go about regular life. Most basic and intermediate lifters don't go lift for 3 hours for that very reason, so don't try to stretch a giant set workout over too long of a period either.



    What type of training, if any, would you avoid when trying to complete a 20 minute workout?

    I'd try to avoid any workout that is going to make you rest too long inbetween sets, or that is obviously too high of volume such as a traditional bodybuilding split like most of the workouts you'll find in different muscle mags. Again, try to avoid any workout that's going to absolutely obliterate you and leave you unable to function. Focus on simply stimulating your muscles to the greatest extent in a short time frame.
    " It's like a finger pointing a way to the moon. Don't pay too much attention to the finger, or you will miss all that heavenly glory." (Bruce Lee)
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts