Post your diet and workout plans here

[Joe Public]

If you only plan on devoting 30-60 minutes for two days a week, anything but a full body circuit would be a waste IMO. You're not going to see much in gains from that.

Yep. I would also add that if there's any way to find a third day (e.g., 3x40 min instead of 2x60 min), you'll have a better shot at maintaining. Two days is definitely better than nothing, though.

[Surfah]

Yep. I would also add that if there's any way to find a third day (e.g., 3x40 min instead of 2x60 min), you'll have a better shot at maintaining. Two days is definitely better than nothing, though.

Agreed. If you could work in a third day, you could maintain whatever strength and gains you've made. Doing it on a full body circuit will probably be impossible. If you can get a third day of lifting in I'd suggest a program like StrongLifts. Or a 5/3/1 type program.

Right now I am doing push/legs/pull split lifting every day but Sunday. Trying to look like Pelagius.

[PaloAltoCougar]

So...I'm trying to design a strength program to supplement my running/cycling. I figure I have two days of 30-60 minutes a week to devote. Would you recommend a whole body circuit each day, or half the body one day and half the other and do a more traditional 3 sets each exercise kind of thing?

Edit: I guess I should say, I'm not really looking to bulk up (although I guess I'm not against it)--just functional strength. I've been doing some stuff for a few months, and I made some gains, but it was just taking too long (40 minutes, 5 days a week), with lots of waiting between sets. I'm running more, so I need to condense it down. Couldn't i just go through a whole body circuit three times? Is there a problem with waiting that much time (to complete the circuit) between sets?

ER, I said the same thing to a personal trainer 4-5 years ago when I started getting serious about fitness. Since that time, under his direction, I've hit the gym twice a week for 50-60 minutes, during which, after a brief warm-up (either treadmill or rowing machine), I do 9-10 routines on machines, TRX or free weights. The exercises are evenly divided between legs, core and chest/arms. I do three sets of 15 reps each, which, using lower weights than one would with fewer reps, means I'm doing more toning than bulking. That's the right approach for me, given my age, although I've shaped up some (sadly, Mrs. PAC said oiling up my toned bod did absolutely nothing for her). The weakest part of my fitness regimen is diet, as I eat a lot of meat, popcorn, ice cream, etc. But hey, that's why I'm doing the other stuff. I feel like I've found the golden mean.

[ERCougar]

ER, I said the same thing to a personal trainer 4-5 years ago when I started getting serious about fitness. Since that time, under his direction, I've hit the gym twice a week for 50-60 minutes, during which, after a brief warm-up (either treadmill or rowing machine), I do 9-10 routines on machines, TRX or free weights. The exercises are evenly divided between legs, core and chest/arms. I do three sets of 15 reps each, which, using lower weights than one would with fewer reps, means I'm doing more toning than bulking. That's the right approach for me, given my age, although I've shaped up some (sadly, Mrs. PAC said oiling up my toned bod did absolutely nothing for her). The weakest part of my fitness regimen is diet, as I eat a lot of meat, popcorn, ice cream, etc. But hey, that's why I'm doing the other stuff. I feel like I've found the golden mean.

So...do you mind giving me your routine? Also, do you go through the entire circuit once before repeats?

[ERCougar]

Yep. I would also add that if there's any way to find a third day (e.g., 3x40 min instead of 2x60 min), you'll have a better shot at maintaining. Two days is definitely better than nothing, though.

Agreed. If you could work in a third day, you could maintain whatever strength and gains you've made. Doing it on a full body circuit will probably be impossible. If you can get a third day of lifting in I'd suggest a program like StrongLifts. Or a 5/3/1 type program.

Right now I am doing push/legs/pull split lifting every day but Sunday. Trying to look like Pelagius.

So here's what i don't get. I've read that you really only need to work a muscle group one time a week. But that's really for guys lifting all the time--I'm not that guy, obviously. So for the rest of us, I've read that there's a big increase in increasing lifting to twice a week,and then a marginal increase to three times a week. So what that article was suggesting was four days a week--two upper body, two lower body--to maximize bang for your buck. I don't really want to do that, at least not right now. So much of my time is spent recovering for the next set, why can't I use that time on another group and double it up? Even training five days a week like I have been, I bet I haven't been actually working 120 minutes a week.

I might get more strength intensive like Surfah some day, but right now, I don't like it all that much. I like being outside, for one, and i like running and cycling too much. And Joe, how do you triathlon train and still lift three times a week?

[PaloAltoCougar]

So...do you mind giving me your routine? Also, do you go through the entire circuit once before repeats?

I've got at least a dozen different exercises for each of the three body sections, I change things around every time to avoid boredom and to make sure I'm hitting muscles in different ways. Here's what I did yesterday:

Warmed up going 1000m on the rowing machine (Concept2).

Back extensions on the angled (40 degrees) padded stand that keeps your feet secure and you bend down at the waist until you're head is nearly touching the floor. I did this holding ten pound weights and kicking them out as I'd descend, bringing them in as I rose. After 15 reps, I got on the inclined sit-up stand, set as steep as it could go, and did 15 sit-ups. Repeated the foregoing twice.

Using one of those weight machines with a pulley and 50 lb. weight stack, I stand sideways to the machine and, with arms outstretched to one side toward the machine holding the grip, then twisting my body away from the machine, kind of like a golf swing but with the plane at shoulder level, then back again, repeated 15 times. I then did the same thing with the other side.

With a 50 lb. barbell (don't laugh!) on my shoulders, I did walking lunges, with the trailing knee nearly touching the floor, about 30-40 steps. A minute or two rest, then repeat. Three times.

Leg extensions on a LifeFitness machine.

Leg curls on a machine.

Bench press on a machine (90-100 pounds; yeah, weak).

Using a Hoist weight stack with pulleys, I do tricep pulldowns, then lower the pulley to the floor and do curls, repeated twice with a minute or two rest between the double set.

The standard reps/sets on a device kind of like a rowing machine where one pulls back on weights (yeah, I lack gym vocab, Surfah or Pelag are the go to guys here).

Finally, there's a stand where you hang in the air, your back against a pad and your weight supported by your forearms. You lift your legs, which I did while holding a 15 lb dumbbell between my feet. 15x, three times.

I finish with some stretches and the foam roller (hitting the thighs, glutes and IT band hard each time).

Mrs. PAC is typically doing her own routine while I'm doing mine, which I'm certain is the only reason other women at the gym aren't throwing themselves at me. Actually, I am the board 98 lb. (closer to 198, actually) weakling, but I'm happy with the shape I'm in. Final (yeah, right) brag: We're in our 60s and tomorrow we celebrate our 40th anniversary. Today we had a fun 50-mile ride out in the hills and have felt great all day. This wouldn't be possible but for our being committed to getting, and staying, in shape the past few years. Absolutely worth all the work.

[Surfah]

So here's what i don't get. I've read that you really only need to work a muscle group one time a week. But that's really for guys lifting all the time--I'm not that guy, obviously. So for the rest of us, I've read that there's a big increase in increasing lifting to twice a week,and then a marginal increase to three times a week. So what that article was suggesting was four days a week--two upper body, two lower body--to maximize bang for your buck. I don't really want to do that, at least not right now. So much of my time is spent recovering for the next set, why can't I use that time on another group and double it up? Even training five days a week like I have been, I bet I haven't been actually working 120 minutes a week.

I might get more strength intensive like Surfah some day, but right now, I don't like it all that much. I like being outside, for one, and i like running and cycling too much. And Joe, how do you triathlon train and still lift three times a week?

What you say is generally true. But I still think it's difficult to maintain whatever gains and strength you have made with such short workouts. But then again I don't know what those gains are.

There are two day split workouts all over the net that you can try. It sounds like you're going to want something that provides a full body circuit or plenty of giant sets and supersets. If I was that limited for time, I'd try and make sure I do a couple compound lifts like bench, squats, deadlifts and overhead press. Then I'd incorporate a few accessory lifts exercises. But that's me and what I like to do and my goals are much different.

[pelagius]

Or a 5/3/1 type program.

That's what I would use if doing a 3 day split (or even a twice a week split). I like 5/3/1. Simple but with built in periodization. Of course, the main lift of the day will be with relative long rest periods, but all the accessory lifts you add to 5/3/1 for volume can be done with short rest periods.

[Surfah]

That's what I would use if doing a 3 day split (or even a twice a week split). I like 5/3/1. Simple but with built in periodization. Of course, the main lift of the day will be with relative long rest periods, but all the accessory lifts you add to 5/3/1 for volume can be done with short rest periods.

Agreed. ER this site is great for calculating your 5/3/1 workout: http://www.strstd.com/

[jay santos]

So...I'm trying to design a strength program to supplement my running/cycling. I figure I have two days of 30-60 minutes a week to devote. Would you recommend a whole body circuit each day, or half the body one day and half the other and do a more traditional 3 sets each exercise kind of thing?

Edit: I guess I should say, I'm not really looking to bulk up (although I guess I'm not against it)--just functional strength. I've been doing some stuff for a few months, and I made some gains, but it was just taking too long (40 minutes, 5 days a week), with lots of waiting between sets. I'm running more, so I need to condense it down. Couldn't i just go through a whole body circuit three times? Is there a problem with waiting that much time (to complete the circuit) between sets?

I think you could put together a decent program with that schedule. I'd do full body each day. With a 45 minute full body work out, you probably don't have time to do more than one minute rests between sets, which is probably fine anyway. I don't know that you have to do circuits, but circuits wouldn't be a bad if you like them.

Three sets each of the following, you could probably do in 45 minutes if you limited rest, and done twice a week would be a decent program for a non-experienced lifter, imho.
squats
lunges
bench
shoulder press
pullups
rows

[ERCougar]

Thanks, guys. All good stuff. I think I may do that 5/3/1 program in the winter when I can't ride, and just run my other three or four days. In the meantime, I'll do something like jays outlined.

[LA Ute]

Post your diet and workout plans here

Final (yeah, right) brag: We're in our 60s and tomorrow we celebrate our 40th anniversary. Today we had a fun 50-mile ride out in the hills and have felt great all day. This wouldn't be possible but for our being committed to getting, and staying, in shape the past few years. Absolutely worth all the work.

Totally agree. We're a bit younger, but one of us (you guess which) will be entering that 7th decade this fall. Like you (probably), I will be a much younger man at 60, in terms of health and fitness, than my father was at the same age. My workout isn't as varied or ambitious as yours but combine cardio work (biking, aerobic walking or elliptical/treadmill work) with pilates. We gave ourselves a pilates reformer (the machine) for our anniversary 7 years ago and it has been a great investment. There are so many exercises one can do with that device (core, strength and flexibility, cardio as well) that it's hard to get bored.

[RC Vikings]

So...I'm trying to design a strength program to supplement my running/cycling. I figure I have two days of 30-60 minutes a week to devote. Would you recommend a whole body circuit each day, or half the body one day and half the other and do a more traditional 3 sets each exercise kind of thing?

Edit: I guess I should say, I'm not really looking to bulk up (although I guess I'm not against it)--just functional strength. I've been doing some stuff for a few months, and I made some gains, but it was just taking too long (40 minutes, 5 days a week), with lots of waiting between sets. I'm running more, so I need to condense it down. Couldn't i just go through a whole body circuit three times? Is there a problem with waiting that much time (to complete the circuit) between sets?

ER this is what is currently working for me and can be done almost anywhere. All it takes is three times a week for 30 minutes and I think it will do exactly what you are hoping for. It's a Tabata workout needing only a kettlebell and a jump rope. I set my timer for 1 minute on and 30 seconds off and I'll do one of five things during that minute, kettlebell swings, pushups, air squats, jump rope and then some different routines with the kettlebells. Do as much as you can during that minute be it ten pushups or 40 pushups. It's strength interval training. Your chest will firm up, your arms will have more definition, and your heart will be stronger for when you ride. It's tough, during these 30 minutes you will be working really hard for 20 of them and for me I get more done than I would in an hour of going from station to station.

[ERCougar]

ER this is what is currently working for me and can be done almost anywhere. All it takes is three times a week for 30 minutes and I think it will do exactly what you are hoping for. It's a Tabata workout needing only a kettlebell and a jump rope. I set my timer for 1 minute on and 30 seconds off and I'll do one of five things during that minute, kettlebell swings, pushups, air squats, jump rope and then some different routines with the kettlebells. Do as much as you can during that minute be it ten pushups or 40 pushups. It's strength interval training. Your chest will firm up, your arms will have more definition, and your heart will be stronger for when you ride. It's tough, during these 30 minutes you will be working really hard for 20 of them and for me I get more done than I would in an hour of going from station to station.

Yeah, I think I'm headed this way, at least until marathon training is over. I used to do a very simple pushups, pullups and squats routine, but I got bored with it and then I broke my leg. That's when I started to do more strength training and I made gains 27th that, but it scares me that I lost so much conditioning. So I might be willing to do three days a week (and cut back running/riding) if it were HIIT type stuff. Then after the marathon, I might try the 5/3/1 thing for a little while, just see what I can do.
Anyway, how heavy is your kettlebell? How many days a week do you do that routine?

[Donuthole]

Y
Anyway, how heavy is your kettlebell?

^ pickup line often heard in gay bars around the nation.