Only Going To The Gym Once A Week - Advice?

[Alvin]

Thanks guys, your advice is appreciated. I'm taking the following advice:

1) Less weight, more reps, aiming for 8 to 12 of 3 sets.

2) More full-body workout, not just concentrating on the back and chest (cus I really wanted bigger pecs and a V, you know?).

3) Push-ups and sit-ups on days when I can't make it to the gym.

[yacapo]

I'm planning to start working out this year. I know I won't have the necessary time, since I want to do it 4 or 5 times per week. I'm thinking of building my own home gym (bench, power rack, lat machine, barbells and dumbells). I just have to figure out whether I will have enough room.

It's so depressing how we barely have time to do the things we want to do. We spend most of our time working. That makes me really angry when I think about it.

[ticktockclok]

Originally Posted by Alvin

Thanks guys, your advice is appreciated. I'm taking the following advice:

1) Less weight, more reps, aiming for 8 to 12 of 3 sets.

2) More full-body workout, not just concentrating on the back and chest (cus I really wanted bigger pecs and a V, you know?).

3) Push-ups and sit-ups on days when I can't make it to the gym.

Find out what your max pushups/situps are. Cut it in half, and then start doing that amount whenever you remember during the day. If you have a 20 pushup max, do 10 pushups in a set. If you remember to do them 10 times in a day, you've just done 100 pushups.

[Carved_Insane]

Once a week? You can't expect to see amazing results, if any, with that level of commitment.

If it were me i'd be doing very heavy compound movements, to recruit the largest number of muscles and stimulate growth. Things like deadlifts, squats, presses. If you don't know how to perform these in good form hire a trainer for a day to show you what to do. If you have any question about form, or have never done them before hire a trainer, you can hurt yourself badly.

Outside of that calisthenics, yoga, stretching exercises will help you if you do them on days where you can't make it to the gym. Read how to diet for your goals. Thats about it.

[engineerIT]

I started gym 6 month ago and now I'm ready for the competition
Seriosly
It's very important to eat everyday in the same time three times or more.
NEVER quick the breakfast
Try to do a program where you'll include all your body
Simple number
for power
5x5 (reps x sets) with very heavy weights, mean as heavy as you can do 5 reps per set
for mass
8-12x4 with an controllable wight, mean as heavy as you can hold it in the same position without shakes for aproxximately 10 reps per set

for definition
12-15 with light weight, let's say 70-80% of the weight you use in mass workout season

you need only to do mass in the begining and after 12 month or more of training you have to do definition to make your body looks great

Good luck !!
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I didn't read other replies and tried to advice directly Alvin
...you can find much more (likely things) from the bodybuilders pages etc

[DayInTheLife]

Consider buying a kettlebell. With just two or three exercises you can work your entire body, with no gym membership.

Use the gym for your deadlifts, pullups and bench presses. Don't bother with isolation exercises.