New Dad…even less time…

[Freitas12]

Hey Guys. Looking for some advice with modifying my workout. Just had a kid so I won’t be able to go as much as I currently do. Here’s a cliff notes versions of my current workout routine. Each workout takes roughly 1 1/4 to 1 1/2 hours. I go 3-4 days a week currently.

Day 1
Chest.
6 workouts. Bench for 6 sets, rest are three sets. 20 push ups between sets.

Day 2
Legs
6 workouts. Squats for 6 sets, rest are three sets. 20 claves between sets.

Day 3
Biceps and shoulders.
6 workouts for shoulders and 4 for biceps. Three sets of 10 for all except shoulder press is six sets.

Day 4
Triceps and back.
6 workouts for back and 4 for triceps. Three sets of 10 for all except rows for six sets.

My goal is to cut down to even two days a week for lifting and to maintain what I worked for. I do cardio and abs on days off. I’m 5’8”, male, and don’t have the generic gift for big muscles. Been lifting for 17 years (I’m 31) to get what I have. I don’t want to lose it. Current bench Max is 325 with a body weight of 175. (Strongest workout for an idea). Any help is appreciated. By the way I know I won’t have gains, just want to maintain since if I miss a week I feel it is very noticeable.

Thanks,

Ben

[air2fakie]

Hard to give feedback on "cliff notes" but it doesn't look great especially since 3-4 days at 1 1/4 to 1 1/2 hrs each is a good amount of time. Your setup looks more like cardio.

That being said, if your current proper 1RM on bench is 325 @ 175 & your other lifts are similarly advanced, keep doing what you know works for you.

[EliKoehn]

Bravo on that bench with that bodyweight! That's my TNG max and I'm nowhere near that light.

1+ hour sessions 4x a week hardly sounds time-restricted to me, though? What exactly is the problem, besides likely having to be interrupted at random?

[TAWS6]

I’d probably just run an upper lower. Set days and if you miss a workout you’re still getting the same frequency as now. You might even do better with something other than a bro split.

[Freitas12]

Bravo on that bench with that bodyweight! That's my TNG max and I'm nowhere near that light.

1+ hour sessions 4x a week hardly sounds time-restricted to me, though? What exactly is the problem, besides likely having to be interrupted at random?

It’s a combo of things. I work in Boston but live far away. I don’t have space at my house for a home gym so going to the gym adds even more time and less flexible with workout times. I just want to plan for the worst as get on a two day routine. So regardless of strength level, can you recommend any two day routine that wojld at least maintain (I would adjust weight levels to fit me).

[Freitas12]

I’d probably just run an upper lower. Set days and if you miss a workout you’re still getting the same frequency as now. You might even do better with something other than a bro split.

What’s a bro split lol? So, your saying do one day all upper body and one day all lower? That would put three of my days into one. Or keep seperating but alternating with legs?

[Freitas12]

Hard to give feedback on "cliff notes" but it doesn't look great especially since 3-4 days at 1 1/4 to 1 1/2 hrs each is a good amount of time. Your setup looks more like cardio.

That being said, if your current proper 1RM on bench is 325 @ 175 & your other lifts are similarly advanced, keep doing what you know works for you.

By cliff notes I’m just not telling you I’m doing shoulder presses for whatever weight then curls for whatever. What can I change to make it not cardio? Am I doing too many workouts per muscle group?

My other lifts aren’t that advanced. Just always had a good bench, not sure why.

[air2fakie]

By cliff notes I’m just not telling you I’m doing shoulder presses for whatever weight then curls for whatever. What can I change to make it not cardio? Am I doing too many workouts per muscle group?

My other lifts aren’t that advanced. Just always had a good bench, not sure why.

Probably because (like a lot of people), you make BP a priority while things like leg day are lucky if they even happen. :P And yes, it sounds like you're doing a bunch of unnecessary volume each day.

Regarding cliff notes: If your very specific goals are to cut down to 2 days/week & to keep what you have, it's hard to recommend a workout without having an idea of what you currently "have" in terms of strength & muscle, and exactly what you're currently doing. Right now it's just a 325 bench - but if your other lifts aren't advanced at all & you're doing a bunch of junk isolations then you won't need to do much to maintain that.

Regardless, for 2 days/week in the gym you should focus on your big lifts. Since you don't have room at home for equipment, get a pair of adjustable dbs at home and do curls, triceps isos, lateral/rear delt raises, shrugs, pushups, etc. on off days here & there when you can.

[GrouchyUSMC]

I’d probably just run an upper lower. Set days and if you miss a workout you’re still getting the same frequency as now. You might even do better with something other than a bro split.

This makes the most sense. Knock out 2-3 compounds and call it a day. Save the fluff for later when you have time. You'll probably actually see gains because you'll be increasing frequency for your lower body if you approach it correctly and eat properly.

[TAWS6]

What’s a bro split lol? So, your saying do one day all upper body and one day all lower? That would put three of my days into one. Or keep seperating but alternating with legs?

A bro split is where you only directly train a muscle once per week. Since a muscle group never takes a week to recover most of the week is wasted away. A basic upper day would consist of bench, incline, lat pulldown, rows, curls, press downs. Both upper days can be different or the same. I always preferred different. So Mon flat bench/incline db, thur incline/flat db press ect. Hope that answers your q.

[MyEgoProblem]

Bro split

Monday we hit chest
Tuesday we do back
Wednesday we skip legs
Thursday we smash delts
Friday we get and arm pump before the bar
Saturday we recover from the sesh
Sunday we eat like crap

Repeat

[joewattie]

Congratulations Daddy!

Um, you're probably not going to like my suggestion, but, given your time constraints, consider "Full Body"?

You won't be able to bang 'em as hard as you're used to but at least you'll be bangin' *everything* a coupla / three times a week.

You'll only have time for one exercise for each major body part (but that exercise can vary from day to day). You're seasoned so you can work out the details; e.g., sets/reps/etc.

Time limit curfew; consider super-setting between "pull - push" pairs. It's a real time saver and it can be genuine make-believe cardio to boot :-)

BTW: I like "grouchy's post:

This makes the most sense. Knock out 2-3 compounds and call it a day. Save the fluff for later when you have time. You'll probably actually see gains because you'll be increasing frequency for your lower body if you approach it correctly and eat properly.

[Freitas12]

Bro split

Monday we hit chest
Tuesday we do back
Wednesday we skip legs
Thursday we smash delts
Friday we get and arm pump before the bar
Saturday we recover from the sesh
Sunday we eat like crap

Repeat

Lmao

[paulinkansas]

Friday we get and arm pump before the bar

I had a dumb ass room mate in the college dorms. That ^^^ sums up his entire weeks workout.

[coachcalande]

Hey Guys. Looking for some advice with modifying my workout. Just had a kid so I won’t be able to go as much as I currently do. Here’s a cliff notes versions of my current workout routine. Each workout takes roughly 1 1/4 to 1 1/2 hours. I go 3-4 days a week currently.

Day 1
Chest.
6 workouts. Bench for 6 sets, rest are three sets. 20 push ups between sets.

Day 2
Legs
6 workouts. Squats for 6 sets, rest are three sets. 20 claves between sets.

Day 3
Biceps and shoulders.
6 workouts for shoulders and 4 for biceps. Three sets of 10 for all except shoulder press is six sets.

Day 4
Triceps and back.
6 workouts for back and 4 for triceps. Three sets of 10 for all except rows for six sets.

My goal is to cut down to even two days a week for lifting and to maintain what I worked for. I do cardio and abs on days off. I’m 5’8”, male, and don’t have the generic gift for big muscles. Been lifting for 17 years (I’m 31) to get what I have. I don’t want to lose it. Current bench Max is 325 with a body weight of 175. (Strongest workout for an idea). Any help is appreciated. By the way I know I won’t have gains, just want to maintain since if I miss a week I feel it is very noticeable.

Thanks,

Ben

Congratulations on the new addition to your fam. Enjoy it!

Won’t be long til your kid is lifting with you.


I missed a lot of lifts during the early years but I rarely miss now, took me really committed to early am lifts before everyone was awake.