Keeping Gains with Shorter Workouts?

Training
1

I am 22, I have been working out off and on since highschool, but I have made some gains in the past few months that I want to keep through the coming busy school year. I have grown to love the HLM style 5x5 routine and I feel pretty knowledgeable and focus heavily on my form, but I would still probably consider myself a beginner because I am only 8 months in and am just limited by food at this point. I am just finishing my 8th week, and I may have gotten pretty lazy at the end but I have made some good mass gains. When school starts back up, I will only be able to work out for a little over an hour 3 times a week. Any tips or advice on how to pace myself through such a quick workout? I want to keep gaining. I am 6’2" and weigh 218, I know I could put on another 12 lbs if I could get some good workouts in and eat a shit ton

I am planning to just stick to the big lifts. For the first 8 wks, something like

Monday: (Heavy) Squat 5x5, Deadlift 5x5, Bench 5x5

Wednesday (Light) Squat 5x15; Leg Press 5x20; Pull Ups/Tbar 5x15

Friday (Medium) Squat 5x8; Leg Press 5x8; Bench 5x8; Tbar 5x8

I may have to lower the weights though and reduce the rest time, will this affect my mass or strength in the long run?

2

It really shouldn’t so long as you eat enough.

Iirc, the principle behind strength loss is if you stop lifting entirely/reduce weight(or effort) by a very good amount/eat much lower than you need.

So going down to 50-60% of your max when you’re used to doing 80-90 shouldn’t make a big impact on your current gains. In fact, doing 60% of your max at shorter rest periods might be more challenging than the 80%, as you’ve reduced rest period and thus increased effort over time. Just be sure to do the 80-90% periodically; like once a week.

3

Why do you think school will prevent you from lifting more than 3 times a week? You can well add more than just 12 pounds if you eat enough. Nice job on your progress so far. What was your bw/lifts before and what are they now?

4

I would suggest you just do a proven program, instead of making one yourself. There are plenty out there that will do what you’re looking for, and are laid out similiar to what you posted. Stuff like:

5/3/1 full body
texas method
madcow intermediate and advanced

Also, don’t forget to stretch/foam roll and condition. These are just as important as your lifting.

5

What chris87 said X2
I recently started the mentoring Wendler program, and its a three day training program. i’ve made some of the best gains off this program then training every day, as long as your nutrition is on par you should be fine.

6

Okay I guess I didn’t make it that clear in the OP, but I already work out only 3 days a week. The only thing that is going to change is that I’m only going to have 1 hour.

Chris87

I am currently doing a version of the bill starr’s 5x5. I like the full body 5x5 routines. I just need to condense my routine to 1 hour and save time. Otherwise I would definitely pick another “proven program” . Like I’m saying I’m going to spend no more than 4 hours in the gym per week.

7

[quote]EmarosaZ89 wrote:
Okay I guess I didn’t make it that clear in the OP, but I already work out only 3 days a week. The only thing that is going to change is that I’m only going to have 1 hour.

Chris87

I am currently doing a version of the bill starr’s 5x5. I like the full body 5x5 routines. I just need to condense my routine to 1 hour and save time. Otherwise I would definitely pick another “proven program” . Like I’m saying I’m going to spend no more than 4 hours in the gym per week.[/quote]

I’ve done the madcow and 5/3/1 full body programs. It won’t take you more than an hour. Especially the 5/3/1 full body program. Give that one a shot. You will be able to get your lifting and conditioning done in an hour.