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Here is some Q and A's from some bodybuilders
Q: What would you recommend to an avid exerciser/fit person
who comes into their normally quiet gym in January and finds
it packed? How should they go about getting in a workout?
Answer:
First, explore all of your training schedule options...can you
switch to a different time or day that is less busy?
Second, do your warm-up at home - if possible. Treat yourself
to a foam roller for Christmas just to have for general self-
massage anyway...but if you have all your warm-up stuff at
home, you can do this and then after a short walk or drive to
the gym you can whip through your workout with less stress.
That's what I do when I know I'll be training at a small, busy,
poorly equipped gym.
Third, always have options. For every exercise in your routine,
have two alternatives planned.
For example, in the case of bench press, know that you can
also do dumbbell presses, incline presses, or dips.
For db presses, know that you can also do incline db presses,
barbell presses, db flyes, or decline pushups.
If your goal is to gain muscle and lose fat, then you really
don't have to worry about the EXACT exercise...not being able
to do a specific exercise is only a problem if you are training
to improve that specific lift (i.e. if you are a powerlifter
trying to increase your bench press).
On the bright side, totally flipping your workout with new
exercises can lead to new changes in your body.
Of course, be conservative when trying a new exercise because
at the very least it will give you a new level of soreness.
And the worst thing that could happen is that you could hurt
yourself by doing too much too soon - NEVER skip your warm-up).
No matter how busy your gym is, stay positive, and keep a list
of awesome alternatives you can use.
Finally, make sure to have a good list of bodyweight exercises
in your repertoire in case you are limited by space, lack of
dumbbells, etc.
Trust me, a good bodyweight plan can still give you an
incredible workout.
Q: What exercises can someone do/pair that will use the same
weight throughout, so they don't have to change weights and
search for dumbbells that are in use? How should they pair
these exercises? Why are these good moves to do?
Answer:
Great question, and lots of proven, powerful pairings to use.
In a classic superset like DB Chest Press and DB Row, you can
use the same weight, but you'll need to increase the # of reps
per set in the DB Row. That's fine.
(NOTE: If you are stronger in the press than the row, you
have a LOT of work to do for your back, my friend.)
High-rep (15 per side) dumbbell lunges (or split squats) can
be supersetted with moderate rep (8 per side) "standing 1-arm
DB shoulder presses".
DB squats and DB chest presses are another combo. The squats
will be high rep (15) while chest presses moderate (8 reps).
For your arms, DB Curls and Lying DB Triceps Extensions are a
good pair, but expect to do 30-50% more reps with the triceps
move when using the same weight.
An alternative scenario is to simply pair a db move and a
bodyweight move in a superset.
I.e.)
1-leg squat + DB shoulder press
DB row + decline pushup
DB chest press + bodyweight row
DB RDL + spiderman pushup
etc.
Always be prepared with bodyweight and dumbbell alternatives.
NOTE: We shouldn't forget about the power and convenience of
a kettlebell...you can do a great program with 1-kettlebell
of the same weight (swing, snatch, 1-arm press).
.
Q: How should these exercises be put together into sets and
reps for building muscle and burning fat at the same time?
Answer:
For maximum muscle building and simultaneous fat loss, try to
keep exercises in the 8-15 rep range...so choose your
exercises and weights accordingly.
For example, using classic supersets from the original TT2K3
and TT2K4 programs, you have perfect examples.
In a squat rack, do:
1A) Squats - 8 reps
1B) Chin-ups - Up to 15 reps
- Rest 1 minute and repeat 2 more times.
And then grab some dumbbells to do:
2A) DB Chest Press - 8 reps OR a tough pushup version for 15 reps
2B) DB RDL or DB Reverse Lunge - 8 reps
- Rest 1 minute and repeat 2 more times.
If that's all you did - plus a warm-up, of course - you'd get
great results with that workout - using just 4 basic moves.
Q: If you ran into a crowded situation like this, what's the
workout you would do?
Answer:
I might use one last technique that I haven't mentioned.
I wouldn't be afraid to do more sets of basic exercises.
For example, if I could get access to a bench and the right
set of dumbbells, I'd have no problem going back and forth on
DB chest presses and DB rows for 6 sets each, then finish with
a couple sets of pushups and pullups to call it a day.
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