Just a quick question – I don’t have a chunk of free time to do my entire work out, I tend to find that I get around 15 mins in the morning and 15mins in the evening. Would doing 2 x 15min workouts 6 days a week still be effective in building muscle mass and strength, and would it be best to nail one muscle group per day or mix and match.

In terms of nutrition I will be taking a shake shortly after each workout.

Many thanks

You didn’t specify any goals or resources so it’s not possible to advise you as to how to go about bodybuilding. There are many possible methods, routines, etc. and I can’t know what you want to work on. However, you can get a workout in two 15 minute workouts per day. Here’s an example of a 10 minute workout you can try if you have the equipment available: http://www.youtube.com/watch?v=kw9-F0Ix_vA

Or, you can go to YouTube and search for "10 minute workout" and you’ll find plenty to watch although most are for aerobic training or general fitness as opposed to bodybuilding.

If you do want serious bodybuilding in 15×2/day you can try working out individual muscle groups for strength and divide them as follows.

Day 1. Core front (Abs, transverse, obliques)
Day 1. Core back (spinal extensors, erectors)
Day 2. Upper body push (chest, triceps)
Day 2. Upper body pull (back, biceps)
Day 3. Legs push (quads, glutes, calves)
Day 3. Legs pull (hamstrings, hip flexors)
Then rest for three days by doing aerobics and working neck and forearms or whatever else you want to do without working the major muscles you’re resting.

Hope this helps. You gave previous little to go on.

Good luck!!

I am not familiar with either one, but my favorites are Optimum Nutrition Gold Standard in any flavor. They are the best protein mixes I have ever tried, even when mixing them with just water. Plus they have like 13 or so flavors and I have not found one that was not awesome tasting.

Since you say you do not want to be a super big body builder I’ll start with the benefits of the 6-day a week workout.
-It is good for the people like you because you are not getting a lor of rest. Naturally if you wanted to get really big you would lift a lot of really heavy weights and therefore would be stiff longer and in need of more rest. However, if you want to build strong muscle and simply stay in shape, a six day per week workout is good.
-With this workout you only getting one day of rest so when you workout you must use light weights
*Note, just because you use light weights doesn’t mean you "take a break" or "take it easy". Do about 65% of your 1 rep max and do maybe 4 sets of 12. just a suggestion.

Now if you were to workout 3 days a week, this is a routine for bosy builders who use splits. They workout each muscle once per week so they can give each muscle a full weeks rest as it will be sore and will need the rest. This is the routine I use.

Happy Lifting

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In her first year of competing Louise Rogers won 1st place at the UKBFF 2008 Body Building Championships. LA Muscle TV follows her as she works out at Golds Gym in London, UK and joins her as she takes in the amazing views of the capital from the London Eye.

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