TL;DR:
No time
Plan to do PPL with just the compounds
each work out will be 15-20minutes long at home gym
Is this okay?
Attached picture to show my work schedule
So, as most of us here, I'm pressed for time. I have a fulltime job from 10:30am to 7:00pm and a second one from 8:00pm up to 4:30am.
I stagger my 2nd job so that I dont have to sleep 4-5 hours straight for 5 days. I attached an image to explain this further.
I was thinking of just getting a home gym (Power rack) so I can do all the compound exercises at home. Normally I used to do SS and worked out 3x/week at the gym. After that, I've moved on to PPL. But now that I have 2 full time jobs, I cannot dedicate the amount of effort i put into PPL.
Anyway, I was thinking of still doing PPL but only with compound exercises at home for example
Sun: barbell row/chin ups
Mon: Bench/OHP
Tues: Squat/dead
Wed: barbell row /chin ups
Thur: Bench/OHP
Frid: Squat/dead
This way, I dont have to prep for the gym. No traveling time. No waiting time (For squat rack) Ill prolly add some iso for fun if allowed by time.
I was thinking each work out session to be 15-20minutes at most as opposed to approx 2 hours/6days/week (10 minutes travel - 1hr - 1.5hr + 10minutes travel)
Of course volume will be much lower as I won't be doing as many isolations. My goal is to just build a decent/fit/aesthetic physique.
Is there a threshold for allotted time in working out? From what I understand, progressive overload is king; however, through all my research, I've never come across anyone doing 1-2 compound/day with a 3x5 rep scheme.
Thank you
PS: My job is not labor intensive as I work in the laboratory and deal with instruments.
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08-20-2017, 01:31 PM #1
Unusual approach to bodybuilding?
Last edited by Jolo911; 08-20-2017 at 01:40 PM.
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08-21-2017, 03:52 AM #2
Yeah tbh dude as long as you're getting those main compounds in you should be just fine. Anything else is a bonus.
I'd probably drop dead from exhaustion doing what you're doing so well done hahaCurrent PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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08-21-2017, 05:20 AM #3
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08-21-2017, 07:54 AM #4
Thank you for the replies. I mean i can probably add 10minutes of iso like curls, laterals, maybe incline bench, some dips. But until I find a good deal on CL for cables and a row machine, i wont be able to do much xD
I was also concerned about the work out threshold. If i only did squats (no other exercise) 3x/week, would i get the same quad gains if i did starting strength? Or does stimulation of 45min -1hr induce better effects than a 10-15min work out.
Thank you!
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08-21-2017, 08:00 AM #5
For hypertrophy, it's about volume. Can you do the same number of sets/reps in 15 minutes with adequate rest to maintain form and intensity, as you can in 45? Simply, no. So you're gonna get better gains from a longer workout (up to a point) simply due to being able to fit in more volume. But i'd reiterate, your program isn't bad, and even though you've got limited time, you should still see results.
Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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08-21-2017, 11:58 AM #6
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08-21-2017, 12:25 PM #7
I'd add in more reps rather than more sets if you're pushed for time bud! Particularly as your goal is more hypertrophy than strength.
Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg
log: https://forum.bodybuilding.com/showthread.php?t=174500821
Fat fake natty mansloot of the FMH crew
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