Question on most effective way to do my work out - - - please help

[TonyMG]

Hi guys,

I do 3 workouts per week. Usually is Monday, Wednesday and Friday and I work on 60-85% of 1RM. The work outs are:

Monday: Squats (20 min), Bench press (20min) and 10min biceps, triceps.

Wednesday: Squats (20 min), Barbell row (20 min) and 10min abs

Friday: Bench press (20min), Deadlifts (20min) and 10min biceps, triceps


The question is; instead of doing 2 muscle groups per week for 20 min each should i do better 1 muscle group per week for 40min??? So the plan will be:

Monday: Squats (40 min) and 10min biceps.

Wednesday: Barbell row or dead lifts (40 min) and 10min abs

Friday: Bench press (40min) and 10min triceps

Which of the above two options is the best according to you and why?

Thanks so much!!

 

[drtbear1967]

Regardless of the amount of time you put into each muscle, what are you doing? Are you wanting to train for strength? for fitness? What are your goals? We need to know what you are wanting to accomplish before giving any suggestions.

 

[TonyMG]

My target is strength. I also have a very careful diet to gain some lean muscle.

 

[drtbear1967]

Don't get caught up with the time you spend on each muscle group. Hit each big muscle groups with at least 4 different exercises, 4 to 5 sets and 5 to 8 reps. You should get some results with this. Are you natural? if so what supplements are you taking? Or what is your current cycle?

 

[TonyMG]

Don't get caught up with the time you spend on each muscle group. Hit each big muscle groups with at least 4 different exercises, 4 to 5 sets and 5 to 8 reps. You should get some results with this. Are you natural? if so what supplements are you taking? Or what is your current cycle?

Thank you for your reply!

a. 4 different exercises of 4 to 5 sets = 16 to 20 sets per big muscle group per week or per training?

b. last cycle (anadrol, omna, tren) was last March but i cannot afford any longer the sides so i will not repeat it. Currently, i do hGH 5IU per day, plus creatine 5gr/day, plus protein shakes, plus multivitamines, plus fish oil

The idea is that i have around 60 min 3 times per week. How can i utilize this time in the most effective way.

thnx

 

[drtbear1967]

Day 1
Chest, Shoulders and Bi
Day 2
Back and Ti
Day 3
Legs

Get out an just walk on the day you don't train.

 

[TonyMG]

Got it!

So one big muscle group per week (plus arms)

Thank you so much bro!!!

 

[drtbear1967]

If you only have 3 day to get it in, this is what I would suggest. Now go put in the work brother.

 

[TonyMG]

Bro something last, since i do 10Km running every Sunday should i change the order ,

Monday chest,
Wednesday legs (instead of back),
Friday back (instead of legs)

in order to give some space to the legs to recover??

thnx

 

[drtbear1967]

Sure you can change it up anyway you want too.