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You have 45 minutes to train

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Suspirio
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2014/10/11 18:50:16 (permalink)
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You have 45 minutes to train

You have 45 minutes free to train each day. No more, no less. You cannot split the 45 minutes up into 25 minutes in the morning for cardio and then 20 minutes in the afternoon for weights. It's just one workout each day.
 
Your goals are equally to lower bodyfat, increase cardiovascular fitness and build muscle.
 
Assuming that diet is ok, what is your opinion on the best way to utilise these 45 minutes to get where you want to be.
 
Would you do 20 mins HIT followed by 25 mins compound lifts? Or would you do your lifting first and then do some cardio?
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    makaveli1971 1996
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    Re: You have 45 minutes to train 2014/10/11 19:00:36 (permalink)
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    Lift first for sure, with 8-10 minutes cardio at the end, if time allowed, or I'd do 4 days weights with a few days cardio.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #2
    sillynarbie
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    Re: You have 45 minutes to train 2014/10/11 20:12:59 (permalink)
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    High volume, compound lifts with short rest periods.
    #3
    toke
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    Re: You have 45 minutes to train 2014/10/11 20:48:20 (permalink)
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    Barbell complexes , followed by some HIT cardio

    20 rep breathing squats. These will have you blowing out your ass
    #4
    iaink
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    Re: You have 45 minutes to train 2014/10/11 20:50:54 (permalink)
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    20mins of squating. 15mins of upper body work and 10mins of complexes.
    #5
    big poppa pump
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    Re: You have 45 minutes to train 2014/10/11 20:53:20 (permalink)
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    20 mins of squatting every day?

     Fall in love with the process - and the results will come!
    #6
    iaink
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    Re: You have 45 minutes to train 2014/10/11 20:57:17 (permalink)
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    Yep. Its not that much. I squat about 3hrs a week as is, but low density. Once accustomed to it and sensible loading no probs.
    #7
    Suspirio
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    Re: You have 45 minutes to train 2014/10/11 21:00:53 (permalink)
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    Sorry, but what is low density in terms of squatting?
    #8
    iaink
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    Re: You have 45 minutes to train 2014/10/11 21:02:20 (permalink)
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    Sorry...lots of rest, plus low reps.
    #9
    big poppa pump
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    Re: You have 45 minutes to train 2014/10/11 21:11:22 (permalink)
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    Cant fault you for effort one one of the best exercises known to man! I'd personally prefer to do about half an hour twice a week tops.. But make it count!

    I would do something like this - 3 weights sessions a week, focusing on compounds like squats, deads, bent over rows, inc bench press, pull ups ( my favs ) not necessarily all in one session. Then cardio twice a week. Couple of days off

    To be honest thats not a million miles away from my weekly routine. Im a big fan of getting in and out in 45 mins

     Fall in love with the process - and the results will come!
    #10
    gavin882
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    Re: You have 45 minutes to train 2014/10/11 22:03:57 (permalink)
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    Another vote here for compound moves squats seems to be the winner here 
     
    #11
    TheThumper
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    Re: You have 45 minutes to train 2014/10/11 22:14:49 (permalink)
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    How many days a week is this?

    "If the traps contract and the arms bend, you must descend" 
      
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    #12
    The Truth
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    Re: You have 45 minutes to train 2014/10/11 22:20:12 (permalink)
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    I'd still do a split. push, pull, off, push, pull, legs, off. I've got really big legs , don't want em any bigger. I would add in 10 min HIT cardio with all sessions. Other cardio would not be counted as I do a lot of walking to work, running around work etc, so I get plenty of low intensity cv and I'm sure in the days off or some where in-between there would be room for some moderate cv.  
    #13
    Suspirio
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    Re: You have 45 minutes to train 2014/10/11 22:56:50 (permalink)
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    TheThumper
    How many days a week is this?




    Everyday. 7 days a week.
    #14
    Uriel
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    Re: You have 45 minutes to train 2014/10/12 00:05:32 (permalink)
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    45 minutes 7 times per week is plenty, no need to look for any "compact" training methods. I do less than that total training time per week. You can easily fit 15 work sets into those 45 minutes if you're not messing around.
     
    I can't see myself training every day but if that's your thing you can easily pull off a split along the lines of shoulders/legs/chest and triceps/back and biceps, 4-5 lifts per workout, 3-4 sets per lift, for example.
    #15
    Suspirio
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    Re: You have 45 minutes to train 2014/10/12 00:13:01 (permalink)
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    Uriel
    45 minutes 7 times per week is plenty, no need to look for any "compact" training methods. I do less than that total training time per week. You can easily fit 15 work sets into those 45 minutes if you're not messing around.
     
    I can't see myself training every day but if that's your thing you can easily pull off a split along the lines of shoulders/legs/chest and triceps/back and biceps, 4-5 lifts per workout, 3-4 sets per lift, for example.




    But if your goal is cardio fitness and losing bodyfat along with building muscle, where's the cardio?
    #16
    Uriel
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    Re: You have 45 minutes to train 2014/10/12 00:28:00 (permalink)
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    Suspirio
    Uriel
    45 minutes 7 times per week is plenty, no need to look for any "compact" training methods. I do less than that total training time per week. You can easily fit 15 work sets into those 45 minutes if you're not messing around.
     
    I can't see myself training every day but if that's your thing you can easily pull off a split along the lines of shoulders/legs/chest and triceps/back and biceps, 4-5 lifts per workout, 3-4 sets per lift, for example.




    But if your goal is cardio fitness and losing bodyfat along with building muscle, where's the cardio?


    I don't think you'll really burn more fat by reducing lifting time and replacing it with cardio time, for a given constant calorie intake. Even if you do you'll build/maintain less muscle so if you're going for body composition rather than outright weight loss you're still worse off. I'd just use the whole time for lifting and worry about nutrition. Cardio is fine for fat loss, but as something added to your training, not replacing any part of it.
     
    That said if you want to do cardio you can simply do one less lift and do a 10-15 minutes moderate-high intensity cardio session every day. Or do a 3 day split and 45 minutes of cardio on the 4th.
     
    Many ways to go about doing this but the bottom line I'm trying to point out is that 45x7 minutes isn't low at all. It's 315 minutes total which if done on a 4 day weekly schedule would mean 1h and 20 minutes in the gym each time. Perfectly reasonable training time. 
     
    Why don't you take whatever 3/4/5 day training regimen you'd normally do, write down all the lifts and weekly sets per lift, and then just split that up over 7 sessions? Or better yet, get rid of all the fluff (ie pick two or three back compound lifts and one type of curl, instead of a bunch of different arm curl variations), split the resulting workout over 3-4 sessions, so you're doing those fewer lifts twice every 6/8 days.
    #17
    makaveli1971 1996
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    Re: You have 45 minutes to train 2014/10/12 09:19:47 (permalink)
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    You should understand suspirio that some people actually get into contest shape without doing any cardio at all, bar maybe shorter rest periods between sets etc to get a bit of cardio from their session, as Uriel says lifting weights will burn superior calories and release more anabolic hormones, than running on a treadmill ever will.
     
    And it's all about the diet, dropping calories will be the biggest factor with any loss in weight, sure adding in some cardio may speed this up, but it's certainly not nescessary.

    If you love something let it go,if it comes back to you it's yours,if it doesn't it never was.
    #18
    sl
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    Re: You have 45 minutes to train 2014/10/12 10:27:04 (permalink)
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    Compounds compounds and more compounds
    #19
    newcastle
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    Re: You have 45 minutes to train 2014/10/12 10:57:31 (permalink)
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    Why have people decided to ignore the fact the OP states cardiovascular fitness is as important as building muscle?
    #20
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