Been training for quite some time. Considering I only have so much as 3x1hour per week, I'm wondering what's the optimal way to do it.

Currently I'm doing some sort of this every gym session : 2 exercise x 3 sets x 8reps for legs, arms, chest. 1x3x8 mid, upper back. Rest of the time is abs.

Should I rather split and go something like 5x3x8 biceps/triceps/back Day1
5x3x8 Chest, Legs Day2

Also what's the your opinion on supersets/dropsets? Are they for bulking? Leaning? Or simply time saving but not gain optimal?

bout 3.50

what is quite some time to u?

1 year?

5 years?

that can make a difference in whats suggested

2 years

depends on muscle group / sets / reps / goals


super sets/drop sets for bulking -> doing lots of work and inducing high metabolic fatigue over a short period of time (hypertrophy goals) -- so also good on time constrained workouts.

This post was edited by Lil_Gueto on Feb 15 2016 05:40am

Optimal would be working out on more days so you can work out each muscle group twice per week. In my opinion the day 1 / day 2 split is preferable for this reason. Where's shoulders though?

I usually hit bout, 30-40 sets per body part. 2x a week. Heavy the first time, lighter the 2nd unless I'm really feeling it. Follow up with some nightly wank cranks and you'll be good to go.

damn bro you must be taking a lot of time in between sets. this was my routine yesterday i was also there for only 1 hour

Barbell Curl - 1 warm up 3 working sets

Incline DB Curl - 4 working sets

High Cable Curl - 3 working sets

Wide Grip Pull down - 1 warm up 3 working sets

Straight Arm Pull down - 3 working sets

1 Arm Bent Over DB Row - 2 working sets

A Few Ab exercises

you should have at least 6-12 months of full body training under the belt given 3x/week.
afterwards it heavily changes on your goals and how well certain body parts respond to training volume

You're so fucking cute.

Fuck.

I just wanna get under a thick ass comforter with you.