Looking for a advice for a once a week (at least for straight up "gym") workout regiment. I just don't have the time to go any more than that, and most regiments I find online are for 3+ times a week. That would be great and all, but it just isn't going to happen. I potentially can do an extra at-home day of stuff that doesn't really require extra equipment, but at this point I'm just looking to build a habit and currently only have one day that I'm potentially able to get to the gym.
I'm just looking to cram as much of a well rounded workout as I can into an hour or so. I'm not looking to get buff, and not to lose weight, just to generally improve health. More of a something is infinitely better than nothing kind of approach.
I'm going to be by myself, so I generally prefer machine stuff but am not opposed to some free weights. I'm not a total weightlifting noob, as in a previous life I had more time for such and used to go a few days a week, but that's been years. Even then, I kind of just did a bunch of assorted stuff to try to hit the main muscle groups, but never had a real "plan".
Im wondering how well a day a week of barbell oriented compound exercises would pan out, starting with back or front squat, going into deadlift, rdl, barbell row, military press, bench press.
Depending on how you decide to approach weight and reps, it might be a bit too much. A day of compound could be fun, though.
Perhaps you can alternate a few of them week by week, so back squat, deadlift bench press one week, front squat, rdl, incline press the next.
This is what Starting Strength, StrongLift 5x5, GreySkull, Mad Cow and the likes are. Bunch of compound movements.
I’ve personally done StrongLift 5x5 for a good while and love it. You get strong and don’t spend crazy amounts of time in the gym.
That's good to hear. I've often thought about just a day of deadlift (for example). Never thought about doing it all in one go but I should give it a shot sometime.
Maybe I misread a bit. The programs I mentioned, usually are 3 days a week. You could maybe do 2 days a week.
However, going 1 day a week, I think you would feel sore every time and perhaps not gain much muscle.