Gym, 4 x 30 minutes a week. What to do?

[mattnovak]

Morning all

Quick question really; I'm in pretty good shape overall for 38 - I do about 7k a day walking the dog, but would like to put on a bit more muscle. on my arms, shoulders, back and chest.

Given I can only really excuse myself for an hour at lunch when I am at work, what would be a good routine to cram in as much worthwhile exercises as possible? Would it be as simple as working on one muscle group per day? Or should I do a bit on each every day? Or something else?

Diet is good too - mainly Huel for breakfast, and another for lunch along with some additional protein - and then a decent balanced dinner (but too much wine).

Thank you for any pointers.

Matt

[Hoofy]

You eat Huel and other protein supplements but do no strength work?

Did you know that speaking with an Austrian accent can also help to build muscle?



If you actually do no strength work then start with some kind of progressive strength training regime.

eg

Day 1: bench presses
Day 2: deadlifts and BB bent over rows
Day 3: BB squats and DB lunges
Day 4: DB shoulder presses

Can fit those into 30 minute sessions with a 10 minute warm up on a treadmill.

(BB: barbell, DB: dumbell)

[BRR]

I agree largely with Hoofy, except I'd bin off the 10 mins treadmill to allow for an extra weights exercise each day. On weeks when you can't make the 4 sessions combine the biggest movements from 2 of the days into one day and remove the smaller movement to create the time

[LosingGrip]

Strong lifts 5 x 5 could be good. I do a slightly different one, but both well regarded as a place to start. I do this one takes around 45 minutes. Stronglifts should take a little less as there are less exercises.

[Frenchda]

LosingGrip said:

Strong lifts 5 x 5 could be good. I do a slightly different one, but both well regarded as a place to start. I do this one takes around 45 minutes. Stronglifts should take a little less as there are less exercises.

Only until the weight ramps up - then can take a long time per session.

[mattnovak]

Thanks for the replies, all.

The Huel component of my diet is largely for convienence - not because it is (particularly) high in protein - just a way of taking lunch in to work once a month rather than shopping ad-hoc each day.

I'm working from home tomorrow, but will kick off the new regime on Monday; and I'll investigate the 5+5 program now.

[gregs656]

I think 5x5 will take too long - there's what, 20 minutes of rest or so on each day to start with.

You could cycle it with two exercises from each day rather than 3?

Is it an office gym? Do you have free weights and somewhere to squat?

[Onzlouk]

Have a look at a fitness app to save any 'thinking' during your hour. I've been doing Freeletics Bodyweight for years and haven't got bored, they do a gym version too. I'm also 38 and probably fitter than i ever have been with just the aforementioned app and running.

[MurderousCrow]

The answer is kettlebells. For a short, intense, simple whole-body workout that will develop aerobic fitness, strength and mobility, you will find little else to equal what KBs can offer.

Good technique is essential. Find videos and articles by Dan John and the inimitable Pavel Tsatsouline. The latter comes off as corny in his presentation, but is a genuinely world-class coach.

ETA were more time available I'd certainly recommend any basic strength routine such as stronglifts 5x5, but you've been clear about your available time. I would advise doing KBs as a core approach, and adding extra cardio and / or weights as time allows. But if you're eating right and using the correct KBs you will put on a decent amount of lean muscle quite quickly.

Edited by MurderousCrow on Friday 26th April 13:58

[smudgerebt]

I like KBs, but my gym has no-one that can actually teach correct form.

So am actually going to a different gym to get that sorted.

They are a very good way of getting fitter/stronger.