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Bulking program with time restraints

  • 02-07-2014 6:57am
    #1
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭


    I'm looking for a good bulking hypertrophy routine that I can get done in 40ish minutes. Time is the big restricter here. Right now I'm just doing a 3 day split twice a week to get in the volume. Any suggestions on alternative routes or will this keep me going?


Comments

  • #2
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    German Volume Training.

    Usually 45 mins or so per session.


  • #3
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Theresalwaysone wrote: »
    German Volume Training.

    Usually 45 mins or so per session.

    How do you get that done in 45 mins? I was spending an hour and a bit when I done it a while back.


  • #4
    COH
    Registered Users, Registered Users 2 Posts: 7,396 ✭✭✭COH


    Blacktie. wrote: »
    How do you get that done in 45 mins? I was spending an hour and a bit when I done it a while back.

    He doesn't spend 10mins between sets on boards over complicating everything :P

    Just do WS4SB... 3 days a week MEU/MEL/ACC.U or a basic push/pull/legs with a f*ck load of kcals to support growth.


  • #5
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    COH wrote: »
    He doesn't spend 10mins between sets on boards over complicating everything :P

    Just do WS4SB... 3 days a week MEU/MEL/ACC.U or a basic push/pull/legs with a f*ck load of kcals to support growth.

    PPL is what I've started doing. I'll probably stick with it for a while I guess was just wondering if there was something better out there. Maybe I should stop striving for absolute optimal!

    Wait hold on everyone doesn't update boards between sets!? What else is there to do? Besides selfies obv!


  • #6
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Blacktie. wrote: »
    Wait hold on everyone doesn't update boards between sets!? What else is there to do? Besides selfies obv!

    This weather, it's mostly just been sweating between sets...


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  • #7
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    Blacktie. wrote: »
    How do you get that done in 45 mins? I was spending an hour and a bit when I done it a while back.

    One of us was doing it wrong.


  • #8
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Theresalwaysone wrote: »
    One of us was doing it wrong.

    90s rest between sets with a 4-0-2-0 (I think?) tempo 10x10 between two exercises superset and then 3x10 60s rest with two exercises superset. I think this was the one I done LINK


  • #9
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    Blacktie. wrote: »
    90s rest between sets with a 4-0-2-0 (I think?) tempo 10x10 between two exercises superset and then 3x10 60s rest with two exercises superset. I think this was the one I done LINK

    Should take 45 mins.


  • #10
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    The time involved was a reason I never fancied GVT.
    10 reps @ 4020 is 60 seconds, plus 90 seconds rest means its 2.5minutes per set. That's 50 minutes for the main superset (20 sets).


  • #11
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Mellor wrote: »
    The time involved was a reason I never fancied GVT.
    10 reps @ 4020 is 60 seconds, plus 90 seconds rest means its 2.5minutes per set. That's 50 minutes for the main superset (20 sets).

    Exactly. Not including warm up and time between exercises as you get equipment and the odd time you miss a few seconds because the world is perfectly on time it can add up.


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  • #12
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    Mellor wrote: »
    The time involved was a reason I never fancied GVT.
    10 reps @ 4020 is 60 seconds, plus 90 seconds rest means its 2.5minutes per set. That's 50 minutes for the main superset (20 sets).


    6 seconds per rep. (4020)
    20 reps in a set. (2x10 per supersetted exercise)
    6x20
    120 seconds per Superset.
    + 90s rest.
    210 Seconds per Superset Total. (or 3.5 mins.)

    2100s for "Main Superset and rest".

    35 mins.


  • #13
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Theresalwaysone wrote: »
    6 seconds per rep. (4020)
    20 reps in a set. (2x10 per supersetted exercise)
    6x20
    120 seconds per Superset.
    + 90s rest.
    210 Seconds per Superset Total. (or 3.5 mins.)

    2100s for "Main Superset and rest".

    35 mins.

    Aren't the supersets with 90s breaks between them. Nowhere makes this clear. It all reads differently on different sites.


  • #14
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    Blacktie. wrote: »
    Aren't the supersets with 90s breaks between them. Nowhere makes this clear. It all reads differently on different sites.

    Thats very true, I found the same.

    I did it the way I laid it out anyway.

    Like I said, one of us was doing it wrong.

    edit: supersets are back to back straight away though aren't they?


  • #15
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Theresalwaysone wrote: »
    edit: supersets are back to back straight away though aren't they?

    That's what I believed too until I read around and it seemed most people done it by taking 90s gaps between each exercise but again a lot of people seemed to have the same issue as us. I could always give it a shot doing it your way. I'd imagine the weight lifted will take a hit but no big deal there I guess.


  • #16
    Theresalwaysone
    Registered Users, Registered Users 2 Posts: 4,039 ✭✭✭Theresalwaysone


    Blacktie. wrote: »
    That's what I believed too until I read around and it seemed most people done it by taking 90s gaps between each exercise but again a lot of people seemed to have the same issue as us. I could always give it a shot doing it your way. I'd imagine the weight lifted will take a hit but no big deal there I guess.

    I just figured its hardly a superset if there is 90s rest between it and the last set. Its just a set.

    I think I might have asked the question here before though.


  • #17
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Lads, it really doesn't matter.


  • #18
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Hanley wrote: »
    Lads, it really doesn't matter.

    Suppose once you're putting the effort in and doing it consistently you'll improve.


  • #19
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Blacktie. wrote: »
    Suppose once you're putting the effort in and doing it consistently you'll improve.

    Exactly. Go do it.

    The time you spend thinking about is better spent doing it.

    Once you're improving in whatever style you're doing, you'll improve.

    And even if it's 20% less optimal (which is a stupidly high estimate) then instead of gaining 3kg of muscle over the next 12 weeks, you only gain 2.5kg.


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