Any programs you all would recommend for someone looking to just get in and get the work done?
Strength, conditioning, hypertrophy it does not matter.
-531 krypteia
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3 days is one of most popular regimens so absolutely any program offers a variation. For 2 days there is a 2day split of 531. And a LillieBridge method. Also, anything that can be done in 3 days can be done in 2 if you do the leftover day in the next week and continue like that.
Dr. Dardens 30-10-30 program
Building the Monolith is a pretty epic 3 day a week program that I will be doing soon. It’s free on Jim’s website if you’re interested.
Super squats can be 2 or 3 days a week.
Any 531 template can be done over 3 days. In fact Jim once wrote doing 531 this way was great as you needed less deload weeks.
Hard gainers is good.
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I’m getting confused with all the 5/3/1 recommendations.
Like, yeah, you lift weights 2-3 times a week with 5/3/1, but you train a TON on those programs. I honestly can’t stand Building the Monolith because of how much of my schedule it sucks up.
Super Squats is a great choice. DoggCrapp fits the bill well too. Paul Kelso and Stuart McRobert had several recommendations for 2-3 day a week training programs. Mass Made Simple sorta fits the bill too.
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I am into bodybuilding, so here are a few hypertrophy routines. If you like like high intensity as I do here are a few:
- DC training by Dante Trudel
- Jacked in 3 (by Paul Carter)
- Fortitude training by Scott stevenson
- Jordan Petesr’s Upper Lower
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I saw your review. I’m pretty sure you managed to get each workout done in under 1h. With some massive super sets. I’m not sure what you mean…
Joking aside. It should be remembered that 531 requires conditioning. And that BtM has 3 days of conditioning prescribed. A mix of prowler, weighted vest walking and airdyne bike.
Even hard gainers says this about recovery: “I always recommend the Airdyne bike, but remember that if you have to recover from your recovery, you’re doing it wrong. Twenty to 30 minutes of the Airdyne on your off days will do wonders for your body and mind”
So even if you use 531 3 days a week for lifting, it is more than that. Even if you don’t go to the gym - you would be expected to go for a walk with weighted vest or ruck sack 3 times a week. At the very least.
Also the longer in the tooth I become in weight lifting the more important I think this is. I genuinely not taking this more seriously.
Which bring me to, what do you mean by this:
I took it as a no frills work out. One which is hard work from start to finish. Hence hard gainers. But this is not a quick work out. At all. Dead lift day in particular use to take a LONG time. PR set with 5x5 drop set. + 100 push, 100 pull, 100 core/single leg
If you are after quick work outs - then I can second stuff but Stuart McRoberts. The book “Brawn” is big on the idea of “abbreviated work outs”. Some thing that might interest you.
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I’m thinking about blending Hardgainers with Mass Made Simple by turning the assistance work into a complex and seeing how that goes.
I do not know mass made simple. But I do like the idea of:
100 push, 100 pull, 100, core/single leg complex to finish off a hard gainers work out.
This is a VERY basic primer
The book is WELL worth purchasing. I constantly re-read it when I need gaining motivation.
But to sum it up, you start off with some upper body work, you then do a barbell complex, and you finish off with high rep squatting. I love the idea of a complex in the middle of a gaining workout. For Hardgainers, I’d do the topset of the main work, take the 100 reps of assistance work and turn it into a complex, then finish off with the supplemental work. On prowler days, the prowler would be the FINAL final part of the workout.
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I’ll read the link later. I have done before but will again
I like the idea of a complex mid work out. Totally changes things up. And where you are fresher it should be higher quality and heavier.
I’ll look into the book as well. I have a summer of gains to come…
Out of masochistic curiosity, why finish with the supplemental instead of knocking it out right after your top set when the bar is all there and ready? I’m guessing so you have more gas for the complexes?
To make it more in line with Mass Made Simple, where the complex happens in the middle of the workout. It would also mean I can just give the supplemental my all and not have to worry about leaving anything behind. One of the supplemental protocols is a widowmaker squat: I’d rather just hit that and crawl back inside vs hit that and STILL have to do my assistnace work.
The bar will stay loaded and ready though. Joy of a garage gym, haha.
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Touché. I like the whole idea!
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Thanks man! Once I saw kettlebells were fair game it really lit me up. I can easily see some nasty complexes coming from there.
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I’m a big fan of Guaranteed Muscle Mass. It’s pretty short and sweet and you can push the 50% and 350 sets pretty hard.
Spot on. Doggcrapp is a perfect recommendation for 3 Day a Week and “get in and get out”. I should’ve weighed that aspect more when giving my recommendation. I love DC training. Rest Pause and Widowmakers are probably the most bang for your Buck Methods of getting huge.
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Mass made simple is a great book and workout program
One of the first programs that gave me a wake up call
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Related articles.
In the past two years I’ve become all about minimalist training, even down to the exercises I do. Anything that is time consuming or cumbersome to set up (eg, hip thrusts), I don’t do. So that’s no barbells.
Nearly Everything is done in a circuit, superset (upper-lower or antagonist pairing), or EMOM fashion.
I’m a patient person generally but I actually became extremely impatient in the gym and want minimal setup and as little rest as possible.
So I’m all for getting the work in and getting out.