Organization: Penn State Anarchists
X-Subliminal-Message: You will never graduate.
Date: Sunday, 12 Apr 1992 13:22:03 EDT
From: Steve Murray <SXM101@psuvm.psu.edu>
Newsgroups: misc.fitness
Subject: Re: most efficient use of gym time
 <MARKF.92Apr9141529@montreux.ai.mit.edu>

In article <MARKF.92Apr9141529@montreux.ai.mit.edu>, markf@zurich.ai.mit.edu
(Mark Friedman) says:
>
>In article <1992Apr9.130258.23963@linus.mitre.org> jfjr@mbunix.mitre.org
>(Freedman) writes:
>
>**    I am trying to keep myself fit (and thin) using the C. Bailey
>** [...]
>** Note I have only about one hour there 2-3 times a week. I have some
>** weights and a bench at home too.
>
>For strength/mass I would first suggest Squats and Bench Presses.
>[...]
>
>Secondly, I would suggest some back exercise and some quadriceps
>exercise. [...]
>
>You might also want to work your calves at the club, since they are
>fairly large muscles and I personally like calve machines much better
>than the usual at-home alternatives.

I agree with all these points, but thought I'd give something a bit
more specific.  This is the program I usually start people off on
when they have just started working out, and it's what I use to get
my body back into the groove after a long layoff:

3 sets flat bench press
3 sets dumbell shoulder presses
2 sets side lateral raises
2 sets triceps pushdowns or other tricep exercise (there are a ton of
  them, I usually use a different one each workout)
3 sets lat pulldowns or seated rows (usually I alternate each workout)
3 sets bicep curls (dumbell, barbell, or curl bar)
3 sets squats
2 sets leg curls
3 sets calf exercises (seated or standing calf raises, usually)

So now you have a 24 set total body workout that can be done in under an
hour if (and I emphasize this) you keep the rests inbetween sets SHORT
(as in about a minute).  Most people take up to two or three minutes,
or even more, between sets, and triple their workout time without
gaining any extra benefits.  Now, if you're doing a powerlifting type
workout and trying to max out a single rep, then fine, take all the time
you want between sets.  Otherwise, keep it short.

Let me also emphasize that this is in no way a "set in concrete" workout.
I never do the same exact workout two times in a row; there are hundreds
of different exercises - it would be stupid to ignore most of them.

>You will probably still have some time for arm and shoulder work, but
>remember that these are relatively small muscles and are fairly easy
>to exercise at home.

True, but it's easier to keep motivated while you're still in the gym.
It's real easy to say, "Oh, I'll work those when I get home", and then
forget out it or get distracted.  The only bodypart I save for home
use is abs, and I very rarely work them anyway.

>Let me also give a qualified plug here for Nautilus type machines.

Nautilus type machines can be very useful for certain circumstances,
but I usually only use them for variety purposes (i.e. for something
different from my usual workout).  Since I'm trying to emphasize more
of a strength gain than a size gain, I don't like to concentrate on
single body parts (hence the lack of arm work in my workout above).
--
Steve Murray    |    SXM101@psuvm.psu.edu
You told me I'm the only one / Sweet little angel you should have run
Lying, crying, dying to leave / Innocence creates my hell
  -- L. Staley, Alice in Chains