I need to get these workouts done in an hour.
I can't seem to do that. Part of the problem is working out at home (basement) and having to carry weights upstairs for overhead exercises and step-ups and having to constantly change the weights on my dumbells (plate loaded) for supersets...
Should I skimp on the rest periods, just bail after an hour... and if I do option B, then on workouts with 2 supersets should I alternate which one I do first so the same exercises aren't always getting short-changed?
I could also drop the whole going upstairs routine and alter or substitute exercises. For some exercises I could sub barbell for dumbell and simplify that aspect...
Basically, I'm a PhD student who needs to finish his dissertation and be a decent dad and husband at the same time (and try to figure out how to make some money in the meantime).
I think brainstorming how to not have to make the changes to your db's in the middle of supersets and how to not go upstairs for your overhead work would be the better choice, instead of cutting the lifting short at the hour mark. We'll try to help you figure that out.
I think I remember us all encouraging you to go upstairs so you could do some of the lifts rather than making substitutions, but that is obviously not working for you! So let's go to plan B!
I've substituted barbells and dumbells as needed to keep things moving. I recently dropped $109.99 on a second 300 lb Oly set which helps a lot. If you don't want to spend the money on a new set, ask around. Probably everyone you know has some old plates gathering dust in their basement. I picked up a pile of 5s and 10s from a neighbor who was throwing them away recently.
I've got plenty of weight, just not enough dumbells (and my budget for weights this year is definitely spent). I basically have to go upstairs to do any step-ups and overhead presses. So, standing military or dumbell shoulder presses or push press (all exercises that I really LIKE) are impossible in the basement. I remember Lou told somebody to do some of these kneeling, which might be a good, but awkward option. As for step-ups, I've even come to like THOSE but if I'm keeping it in the basement, its impossible. So I need a good substitute. At one point, someone suggested single leg deadlift. In HT 1, they are supersetted with BSS so I need something not too much like BSS. Thanks for your help.
peace,
Matt
Switch your supersets around so anything upstairs has another upstairs component.
I like that idea. Can you do the BSS upstairs so that you can pair them with step-ups? If the answer is no, then I'd pick a King dead (single-leg, bent-knee deadlift) before a reverse lunge because it will feel more hip dominant, imo.
DB overhead presses from the knees would work, but using a barbell from that position would be very awkward. Also, it will speed your workout along if you don't have to change the weight on your DB's during a superset. What pairs are creating this problem for you? Where do you need substitutes?
I was going to suggest doing some of the overhead stuff on your knees or in half-kneeling (on one knee with the other foot flat) ... and why not use the stairs for your step-ups? Then you don't have to go all the way up ... sometimes I do this, and use the second step as my step (as one step is too short) ...
The stairs don't work because they are too narrow (ie, my dumbells held at sides smash into the walls etc.) I have to make several trips to get things upstairs for step-ups. One trip for the dumbells, one trip for the step-stool. Then two trips back down at the end of the workout. It might not seem like much but it adds up. I usually need a different weight for my step-ups than I do for my BSS. The lower-range, higher rep stuff is a bit easier because I have a few lower range fixed dumbells. But the lower rep stuff requires changing plates. Thanks for your help everyone. As much as I would like to stick to the wokouts as written, I really think eliminating the upstairs downstairs routine will help a lot.
peace,
Matt
I think the King Dead option is good. I think cleaning the DBs in order to use my basement stairs would be risky (hard to understand unless you could see them). Thanks again!
Digging a hole in my basement is a funny but not very realistic idea. I just went down in my basement and tried some bodyweight step-ups on the step. I have to start at least one step up because of the celing. The steps are narrow so my heel hangs off the edge. The steps also slant downwards slightly. On my first step-up with my right, I smashed my shoulder into the overhang that I can't really describe very well. Its sort of an extension of the basement ceiling. I want to think that it would be doable for the lighter weight, higher rep days but I think would be too precarious for the heavier, lower rep days. A mis-step would be dangerous and I think it would end up being half a calf exercise because of the way my foot hits the step. Maybe that wouldn't be all bad though.
peace,
Matt
Per the book, some leg work can be done with dumbbells or barbells. See page 127. Also, Alwyn has advised me that the rest periods can be adjusted if they seem too long. These are generic for a wide audience, but the individual may find that they can manage a shorter rest period. I was having problems with Hypertrophy I - 5 x 5's and cut the rest from 90 to 75. Over 33 sets that will save 8 1/2 minutes. I caution you to use the prescribed rests when you can, but adjust only if you can manage the sets and reps with good form.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Good advice Mahler. Frankly, I'd like to THINK I can cut rest times, but half the time I fell like DOUBLING them. But I've been experimenting with shorter rests and sometimes it seems okay.
peace,
matt
Needing to get these done quicker
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