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Feb 15, 2017
5:56:38pm
OneUpper All-American
My friend, everyone starts somewhere. If 30 minutes is all you have, I suggest
you try a simple Stronglifts 5x5 program. If you don't have to wait for a station it's entirely possible to complete the following stripped down version in 30 minutes.

When: You lift three days a week. Preferably MWF, but you can adapt to your schedule
Method: There are two workouts. Workout A and Workout B. You alternate between the two every time you go to the gym.

Workout A:

Squat: 5 sets of 5 repetitions (25 in all) at the same weight
Bench Press: 5 sets of 5 repetitions at the same weight
Barbell Row: 5 sets of 5 repetitions at the same weight

Workout B:

Squat: 5 sets of 5 repetitions at the same weight
Overhead Barbell Press: 5 sets of 5 repetitions at the same weight
Deadlift: 1 set of 5 repetitions

The idea is that every session you do a lift, you increase the weight 5 pounds. So if I did Workout A on Monday and squatted 135 pounds, on Wednesday when I do Workout B I would squat 140 pounds. If you are unable to complete all of your sets at a given weight you try it again then next time you do that lift. If you fail to complete all your sets for a given lift two workouts in a row you reduce the weight 5 pounds the next time you do that lift.

This is a very simple lifting plan for beginners that will help you add significant strength if completed over a few months. There are lots of variations, but this one is fast, simple, and effective. Just make sure you keep the starting weights really low while you focus on form.
This message has been modified
Originally posted on Feb 15, 2017 at 5:56:38pm
Message modified by OneUpper on Feb 15, 2017 at 5:57:42pm
OneUpper
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