Only Going To The Gym Once A Week - Advice?

[Alvin]

Hello,

I've been going to the gym for a couple of months now, but due to my schedule I can only pack in an hour a week on Sundays. I can see the results, even if slow, from the increasing number of weight I can lift and the definition beginning to show on my body.

I usually work my chest and back because these are the areas I want to grow the most. Any advice on how and what else I could do to maximize my limited time in the gym?

[Wanderer]

Pressups, with your arms wide apart will build your chest
Hands behind your back and pulling your torso up will work your back muscles.

Try to keep it balanced, e.g. 3/4 days per week training
1 Day gym
1 Day run (or run/walk/run etc. if req)
2 Days Pressups/situps/backs/burpees etc

Thats just how I would do it, hop this helps

[ÜberDan]

Hi Alvin,

Really depends on what you want to acheive. If you want to gain some muscle mass then once a week lifting heavy weights will get you the desired results. Although I would suggest not focusing on certain muscles and rather involve all the muscles including legs to provide balanced growth that will support all of your body.

In terms of maximising your time, lifting free weights (barbells and not machines) will incorporate more supporting muscle fibres and encourage more growth. Also focusing on the large mucsle groups and exercises like Bench Press for Chest, Should Lifts, Squats etc, by working on the larger muscles with the basic strength exercies it has a rippled effect on the rest of your smaller muscles, so from 4-5 exercicies your whole body gets a workout.

I found weights to be a great fat burner and you soon see the results of your efforts. I'm now 30 and have started to realise the importance of cardio workouts as well as stretching. If you sneak in a one or two 20min light workouts as well I think you'll find it makes a difference.

I try and get a 10-15 minute stretching session before and after I wake up. It all adds up in the long run and like yoga the mild benefits of staying flexible and supple can be tremendous.

Dan

[iFitandHealthy]

Originally Posted by Alvin

Hello,
I usually work my chest and back because these are the areas I want to grow the most. Any advice on how and what else I could do to maximize my limited time in the gym?

Hey Alvin,

How do you work your chest and back? Since your time is limited, but even if it is not, I would recommend barbell deadlift, barbell squat, weighted dips, barbell bent-over rows, and bodyweight/weighted pull-ups.

-Shane

[Hsiang-Lin]

The key is concentration. Focus 110% when you do your workouts. You'll get results faster than gym rats who go there everyday, but only go through the motions.

[stephencp]

"The key is concentration. Focus 110% when you do your workouts. You'll get results faster than gym rats who go there everyday, but only go through the motions."

What is this based on? While I would like to think it was true, in my experience "going through the motions" (e.g. reading a book while on a bicycle or watching TV while running) every day will yield more results than a 110% effort once a week. Of course, 110% every day would yield far greater results still.

Stephen
Power-Book Library: Free personal development, success, inspiration and motivational classics
Personality and Growth Bookshelf
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[Angela]

Alvin, have you tried super-slow? Strangely enough, it's super fast -- you're done in 20 minutes. Maybe you can fit more workouts in your week if they're only 20 minutes long. You do only one set of 4-8 reps, to failure. Each negative and positive lasts a slow smooth count of ten. One exercise per body part. It's the 110% Hsiang Lin is talking about, and it's kind of difficult. I've noticed there's a little bit more DOMS with superslow, and results are visible very quickly. Personally I find it more fun, too; I get impatient doing a whole bunch of sets.

[Alvin]

Hi guys,

Thanks for the great advice, especially ÜberDan!

I do heavy weights, because I want to build up muscle mass, and get some shape in the chest and a nice V-shape. I'll make the weights heavy enough to go about 6 reps x 3 sets.

I'm not well versed in the art of bodybuilding so I'm not so sure of the names of the exercises, but I do work the benchpress and some free-weights for my chest (more free weights now that I've read what ÜberDan said!) and use the machine for the...lat-pull-down? I think it's called. And the rowing thingy :P

(Oh, I learnt how to do the movements from working out previously with a friend who used to be a personal trainer, lucky me)

Sounds like I need to do a all-rounder workout rather than a focused set then.

P.S. An additional goal is losing my beer gut! I'm tall and pretty skinny otherwise, but I got a belly from my 'let myself go' phase a few years before There was a time when I did nothing but cardio, biking 3 times a week an hour each time, but it didn't seem to help, so now I'm turning to weights as some people suggested to bulk up more muscle so more fat is burned.

[Hsiang-Lin]

stephencp, well that was more of an encouraging post. Clearly, like you mentioned, 110% + going more often is the ideal solution. BUT, concentration is essential if you want to get the most out of your bodybuilding workouts. Sure you can go through the motions AND even exert a lot of effort. But from my experience, that kind of mentality without the intense, dedicated focus leads to good results, but not GREAT results.

For example, I used to do 121 consecutive push-ups every day in high school. Rain or shine I did it everyday. And they weren't wimpy push-ups either. Everytime I was done, I was covered in sweat and was struggling for breath. But despite all that effort, I now do pushups in 4 sets of 25. And the strange thing is I get a much better burn and feel my chest muscles worked a lot more with my new workout than the former crazy one.

This is from my experience with bodybuilding so I'm not sure if it works for everyone. But if you want other sources, Arnold also mentions in his book "The Modern Encyclopedia to Bodybuilding" that the mind is crucial in workouts and he mentions some mind techniques that I've found on my own and happen to agree with him.

I'm actually going lighter and lighter on weights as I progress sometimes because I realize I was not doing 100% perfect form and even though I was concentrating as much as possible, a slight alteration in form can mute all that effort. You will feel a lot of struggle and exertion and even sweat a lot, but it will not stimulate the muscle you want to grow. You won't get that deep burning sensation in that muscle part you're supposed to work out.

But I realize everyone has different goals and purposes. I see nothing wrong with simply going to the gym to stay fit. I'm into hardcore bodybuilding so I want to maximize my workouts as much as possible. But if you want to simply stay fit and look good, I can respect that as well and I encourage you just to stay on track, improve gradually, and enjoy the adventure.

[Conan Stevens]

At 320lbs of pure muscle I think I can answer this better than anyone else here - and the answers are already on my blog:
Muscle Gain

Make more time, saying you only have 1 hour is saying my health is not very important too me. MAke up your mind. Throw your TV on the sidewalk is a great way to find more time. Limit your computer time. Stop reading magazines, newspapers, etc.

Everyone has time to exercise if they want - up to you. Aim for 3 1hr weight sessions a week for good gains though.

[stephencp]

Conan,
Your blog still has you at 315....
Other than a slightly slow server, good reading! You've motivated me to send in my resubcription to Milo...

thanks,
Stephen
Power-Book Library: Free personal development, success, inspiration and motivational classics

[Conan Stevens]

Originally Posted by stephencp

Conan,
Your blog still has you at 315....
Other than a slightly slow server, good reading! You've motivated me to send in my resubcription to Milo...

thanks,
Stephen
Power-Book Library: Free personal development, success, inspiration and motivational classics

I emailed support again regarding the speed of the database

My weight varies so much according to what I do that I don't even weigh myself anymore - I just quote my heaviest which is usual for weight trainers.

Thanks for the boko library link too - just what I need on my Nokia smartphone to while away the travel hours productively

[Frans]

Originally Posted by Conan Stevens

Make more time, saying you only have 1 hour is saying my health is not very important too me. MAke up your mind. Throw your TV on the sidewalk is a great way to find more time. Limit your computer time. Stop reading magazines, newspapers, etc.

Everyone has time to exercise if they want - up to you. Aim for 3 1hr weight sessions a week for good gains though.

Excellent advice, Conan.

[Iamsuperman]

Hi Alvin, it's great that your starting on a bodybuilding routine, there are many fantastic benefits from it.

I would recommend that you increase the # of reps per set, 8-12 is the recommend reps for building muscle mass, 6 is a little less mass and more strength.

Once a week for 1 hour is a start, but going twice a week, even if your workouts are a little shorter, would give better results, going 3 times a week would be best.

[Alvin]

Originally Posted by Iamsuperman

I would recommend that you increase the # of reps per set, 8-12 is the recommend reps for building muscle mass, 6 is a little less mass and more strength.

I was always under the impression that the smaller number of reps, the more the muscle mass gain. Time for me to tweak this week

Thanks for the advice Conan, but with my schedule right now once a week is maxing it (I don't do TV or magazines btw ).

[Conan Stevens]

Originally Posted by Alvin

I was always under the impression that the smaller number of reps, the more the muscle mass gain. Time for me to tweak this week

Thanks for the advice Conan, but with my schedule right now once a week is maxing it (I don't do TV or magazines btw ).

In that case you need to do an overall maximum intensity (no rest) full body workout.

1. Benchpress
2. Deadlift
3. Squats
4. 2 sets each of shoulders, biceps, triceps in that order to finish

Though I find it hard to believe you cannot get more than 1 hr. You can exercise anywhere - pushups, pull-ups, situps, armcurls with furnicture.

I manage to train on holidays on islands that have no gyms.

Depends on how bad you want it.

[Donn]

Originally Posted by Alvin

I was always under the impression that the smaller number of reps, the more the muscle mass gain. Time for me to tweak this week

Thanks for the advice Conan, but with my schedule right now once a week is maxing it (I don't do TV or magazines btw ).

Conan's right. You have to want it badly or you're not likely to get it.

FYI: High wgt (90% of your max or so, few reps (2 to 5 or so); build strength. Moderate wgt (70 to 80% of your max or so), higher reps (9 +); build muscle mass. Many seem to like lots of sets.

If you can, look at Ironman magazine for Feb 07. Read John Little's article Powerful Muscel Medicine sub titled, Doug McGuff, M.D. Discusses High-Intensity Training Dose/Response for Muscle and Strength - Part 3.

Good luck.

[JJH]

I don't want to hijack the thread but wanted to ask Conan, what is your opinion of the "static contraction" method?

If someone doesn't have much time, this might be a good idea (if it even works - I've only just heard about it)

thanks

[Conan Stevens]

Originally Posted by Donn

Conan's right. You have to want it badly or you're not likely to get it.

FYI: High wgt (90% of your max or so, few reps (2 to 5 or so); build strength. Moderate wgt (70 to 80% of your max or so), higher reps (9 +); build muscle mass. Many seem to like lots of sets.
Good luck.

Don't believe this bullcrap - look at olympic lifters - 1 rep max all the time - everyday.

Just because it is in a magazine doesn't mean it's true - it means the author had to write something before deadline and nothing else.



STATIC CONTRACTION - no idea, i don't read all the latest marketing rubbish, i don't waste my time. Just do something (anything) you like and you'll get gains.

Don't read too much - just get in there.

it's all bullcrap, they are just tying to sell something.

[elainevdw]

I'm no weight lifter, but I'm surprised that nobody has suggested super sets.

Instead of lifting for one muscle group, then resting, then repeating, do back-to-back exercises that work different muscle groups (letting, say, your shoulders rest while you do legs, then letting your legs rest while you do your next set of shoulders).

There has to be an efficient way to get a mostly full-body weight lifting session into an hour.

[Donn]

Originally Posted by Conan Stevens

Don't believe this bullcrap - look at olympic lifters - 1 rep max all the time - everyday.

Just because it is in a magazine doesn't mean it's true - it means the author had to write something before deadline and nothing else.



STATIC CONTRACTION - no idea, i don't read all the latest marketing rubbish, i don't waste my time. Just do something (anything) you like and you'll get gains.

Don't read too much - just get in there.

it's all bullcrap, they are just tying to sell something.

Since you don't know about static contraction, how do you know if it's worthy or useless? It's been around in weight training circles in America since the 1930's (e.g. Charles Atlas, "The World's Most Perfectly Developed Man" , circa 1935-39 (or so he said)). You can read about it in most fitness magazines.

Looked at your WEB site today. Lots of sales pitches for products, services and advice. In your PERSONAL section, you're even trying to sell YOU as a movie actor. Are you telling us not to read all that stuff on YOUR site?

FYI: Recent hisory shows that people like Arnold, Jessie, Gordon Scott, Lou Farigno, Steve Reeves and others (not to mention all those guys in Arnold's, Pumping Iron)have gotten into movies with varying degrees of success, so good luck. Of course, they're all bodybuilders; not a power lifter or OL in the lot.

[Conan Stevens]

Originally Posted by Donn

Since you don't know about static contraction, how do you know if it's worthy or useless? It's been around in weight training circles in America since the 1930's (e.g. Charles Atlas, "The World's Most Perfectly Developed Man" , circa 1935-39 (or so he said)). You can read about it in most fitness magazines.

Looked at your WEB site today. Lots of sales pitches for products, services and advice. In your PERSONAL section, you're even trying to sell YOU as a movie actor. Are you telling us not to read all that stuff on YOUR site?

FYI: Recent hisory shows that people like Arnold, Jessie, Gordon Scott, Lou Farigno, Steve Reeves and others (not to mention all those guys in Arnold's, Pumping Iron)have gotten into movies with varying degrees of success, so good luck. Of course, they're all bodybuilders; not a power lifter or OL in the lot.

Static contraction, flexing at the top, flexing and holding, body resistance call it what you will it is all the same principle.

I am just saying 20 years of personal experience on top of personlly knowing 5 Mr. Universes of the top of my head + 2 IFBB pros has taught me to go to the gym regularly and stress your body with any method and you will grow. There is no magic except only use the muscle you are training that day.

Lots of sales pitches? 2 google ad boxes, a trial adbrite box and a banner at the very bottom - not too much at all, especially considering the content.

Also I am not selling myself as an actor - I am an actor full time Though if you have an appropriate role I will sell you on my ability to fulfill it, sales is a very impotant part of life - just ask Robert Kyosaki if you'd like a second opinion.

FYI Charles Atlas made his money with mail order "look like me" books in which he claimed by doing these static exercises everyday you could build a physique like his - the old day equivalent of the adblaster infomercial - it was purely to generate cash. It was using the 2 step pre-qualification lead generation technique. You may remember the ads with the skinny guy getting sand kicked in his face and the bully stealing his girl.

Yoou would send in some money for what you believed was the book of secrets when in fact you got a pamphlet that was supposed to pre-sell you on purchasing the full, much more expensive course.

See - what I said originally - Marketing Bullcrap

[Eli]

I too work out and only do so when I can. go to a thrift shop and pick a inexspensive set and put in you home perhaps the living room so that when U pass it through out the day U can hit it just for a couple minutes. Peace. Eli

[Donn]

Originally Posted by Conan Stevens

Static contraction, flexing at the top, flexing and holding, body resistance call it what you will it is all the same principle.

I am just saying 20 years of personal experience on top of personlly knowing 5 Mr. Universes of the top of my head + 2 IFBB pros has taught me to go to the gym regularly and stress your body with any method and you will grow. There is no magic except only use the muscle you are training that day.

Lots of sales pitches? 2 google ad boxes, a trial adbrite box and a banner at the very bottom - not too much at all, especially considering the content.

Also I am not selling myself as an actor - I am an actor full time Though if you have an appropriate role I will sell you on my ability to fulfill it, sales is a very impotant part of life - just ask Robert Kyosaki if you'd like a second opinion.

FYI Charles Atlas made his money with mail order "look like me" books in which he claimed by doing these static exercises everyday you could build a physique like his - the old day equivalent of the adblaster infomercial - it was purely to generate cash. It was using the 2 step pre-qualification lead generation technique. You may remember the ads with the skinny guy getting sand kicked in his face and the bully stealing his girl.

Yoou would send in some money for what you believed was the book of secrets when in fact you got a pamphlet that was supposed to pre-sell you on purchasing the full, much more expensive course.

See - what I said originally - Marketing Bullcrap

Wow! A day or two ago you said, in part, “STATIC CONTRACTION - no idea,...”. Now you’re telling us something of its history. Did you read that somewhere or did you just ask someone?

But, joking aside Conan, you don’t seem to differentiate between legitimate weight training techniques or protocols and the marketing ploys that use them to dupe hopeful (mostly fitness ignorant) bodybuilding newbies and strip them of their disposable cash (e.g. Charles Atlas and his comic book ads and today's ads that promise X pounds of lean muscle mass in 30 or 60 days). But the fact remains that techniques such as drop sets, partial reps, rep range/pause, extended sets and isometric holds are legitimate techniques used by many top-flight pro bodybuilders (and poo pooed by some) all over the world as a means of lengthening the stress time on muscles under training and possibly increasing the intensity of a workout. They are techniques offered free to the world and are not for sale anywhere. The only thing for sale is the means (books, training programs, pro advice) that use those techniques as the basis for half truth ads which promise to do in 60 days what took you and other successful pros decades to accomplish, i.e. make some skinny kid more like Conan Stevens (maybe not so tall though) without really working hard over a long period of time.

There’s nothing wrong with reading , Conan. The problem is to filter out that trash you seem to despise so much. And keep in mind sir; those folks (some are fools) who buy into those ads also learn something. I did at age 12 when I bought Learn To Play The Guitar In Just One Day. They learn the cost of ignorance. It’s probably the most expensive thing one can own though.

And by the way; Arnold did dozens of reps with dozens of small partials with his curls (none of it with max weight) , Jay does a “little hitch” (also a partial rep) on almost every rep and Coleman, I understand, does the same. None of those men do or did a one rep max set on anything. Could you ask any of them why and then explain it to us on the thread? Remember, this whole thing started because one person is trying to maximize the training he gets with a very short and infrequent exercise protocol (a la Mike Mentzer, low volume, high intensity, infrequent training).

[Conan Stevens]

Hi Donn,

First up I have to say thankyou - this is the first intelligent conversation with replies that I have had on this board, everyone else seems to skim read and just write whatever pops into their heads.

The point I would like to make is that too many people spend hours and weeks 'researching' 'the best way' to get big and lean fast. There is no best way. Just go to the gym and learn from the biggest guy there, watch what he does, do what he does - this is the best starting point as you see what he does works - he can correct your form or anything you are doing that may be off.

I can take any method I read about and perform it incorrectly and thus negate any benefit it might have. The basics are the same and always have been - it is the basics that build muscle and strength fastest.

People need to get their butt in the gym and just train hard (not necessarily heavy) and do correct form, use the muscle group being trained on the day, do not throw the weight around and EAT healthy foods every 2-3 hours.

It is not rocket science, it is simple basic push/pull something heavy and eat well.

This will get the average person to a lean 200lbs without much trouble, after that then there are more advanced techniques you can apply - BUT by then you will know what you have to do for your body, and not need to waste hours and dollars reading all the rubbish on the web.

Too many people in life analyze things to the point where they give up without starting - just get out there and do it.

PS I too do partial reps on some exercises but that is due to the way my body is at the moment - I am trying to hit some lagging body parts better, but again this is not going to help someone who cannot bench 200lbs yet, these sorts of things are only useful once you know what you are doing and have complete control over every single muscle sac in your body.

I hope that explains my view point a little better.

Thanks again Donn for the replies

[Donn]

Originally Posted by Conan Stevens

Hi Donn,

First up I have to say thankyou - this is the first intelligent conversation with replies that I have had on this board, everyone else seems to skim read and just write whatever pops into their heads.

The point I would like to make is that too many people spend hours and weeks 'researching' 'the best way' to get big and lean fast. There is no best way. Just go to the gym and learn from the biggest guy there, watch what he does, do what he does - this is the best starting point as you see what he does works - he can correct your form or anything you are doing that may be off.

I can take any method I read about and perform it incorrectly and thus negate any benefit it might have. The basics are the same and always have been - it is the basics that build muscle and strength fastest.

People need to get their butt in the gym and just train hard (not necessarily heavy) and do correct form, use the muscle group being trained on the day, do not throw the weight around and EAT healthy foods every 2-3 hours.

It is not rocket science, it is simple basic push/pull something heavy and eat well.

This will get the average person to a lean 200lbs without much trouble, after that then there are more advanced techniques you can apply - BUT by then you will know what you have to do for your body, and not need to waste hours and dollars reading all the rubbish on the web.

Too many people in life analyze things to the point where they give up without starting - just get out there and do it.

PS I too do partial reps on some exercises but that is due to the way my body is at the moment - I am trying to hit some lagging body parts better, but again this is not going to help someone who cannot bench 200lbs yet, these sorts of things are only useful once you know what you are doing and have complete control over every single muscle sac in your body.

I hope that explains my view point a little better.

Thanks again Donn for the replies

Somehow, way down deep, I knew you were a man of passion and deep concern when it comes to fitness. That’s the only reason I kept this thread with you open. I could tell it form the way you chose to appeal (almost plead) with folks to behave intelligently in a gym as one would try to do anywhere else; to be passionate about one’s body; to love it and treat it well.

When starting out, watch how "success" does it. There's a lot of wisdom to be gleaned from watching "success" in a gym and it's there for the taking. So why reinvent the wheel? Disregard the bullcrap promising quick fixes. Honor hard work and dedication (like your's) and copy "success".

As for the amateurs, many of us try hard too but we must all understand that there is no quick fix; the marketing bullcrap is just that; don't buy into it. If you can't devote the time, you'll just have to WORK HARDER.

I've given up trying to look like Conan Stevens though; I'm only 5 feet 7 inched tall.

[ticktockclok]

If you only have the time to work out once a week, I would follow something like this. Its designed exactly for working out once or twice a week.

[DQueens]

is it impossible for you to squeeze another day in at the gym? You'll start to see results at first, for a short while, if you go only once a week. However, to properly build that muscle that I assume you want, you really need to committ to working each muscle group twice a week.

[Milo Riano]

With one hour a week, working Chest and Back is extremely difficult. Arnold is well known for doing that stuff back in his Mr. Universe days; but these are two large groups of muscles where you could passed out while doing them.

Anyways, try a full body workout in your case, more reps and lighter weights. With one hour a week you can't do much. Packing more weight on select areas of your body could be dangerous so please proceed cautiously.

[Conan Stevens]

Wow!

I find it so amazing that so many people post without reading anything.

Discussion forum = discussion - you know, like exchanging ideas, communication