Am I being productive by working out at work?

[Stegmanco]

Hello All,

I am curious as I am looking at stepping up my lifting game.  I don't really have time before or after work to work out, however I do get 2 15min breaks during the day and a 30 min lunch.  So I have been doing the below routine for almost a month.  Can I expect to see any muscle growth?  The body weight is comming off slowly with the exercise and diet albiet slowly. However I want to build mucsle too.

Day Break down:

Morning Breatk - 15min treadmill-Lift two different bicep sets for 12reps

Lunch Break - 15min treadmill- Same two bicep sets for 12reps

Afternoon Break - 15min treadmill- Same two bicep sets for 12reps

This gives my mucle groups 6 lifts to fatigue but over the course of a day.

Each day is like this only each day is a differnt body part, Legs, Tricepts, Back & Chest are the other days.  Gives me a week rest between body parts.

Can I expect my mucles to grow?

[Mukluk4]

Couple questions:

1.  What does this mean? - "Lift two different bicep sets"

2.  You'll also need to clarify Legs, Chest, and Back as there are many different muscles that make these parts so not sure how you focus 6 sets (clarification on Question 1) on these area.

3.  When you say "build muscle" what do you mean by that?  You need to have a tangible goal here to work towards to be successful.

My opinion based on your limited information:

This is not something I would do, personally.  I also don't see what gains you'll make as the key to muscle building is tear down/rebuild.  With the limited number of reps stretched out over a long time period, I don't see a decent tear down that will provide significant gains (though a little something is better than nothing).

This comment "I don't really have time before or after work to work out," leads me to believe you have already failed in your goal.  If this is something you want to obtain, you need to evaluate and prioritize what your day entails and make the appropriate adjustments.  

[Stegmanco]

Thanks for your reply:

1, Work has individual machines for muscle groups, just 8 total machines, I think they isolate the major muscle groups from what I can tell.  So for example bicep curls is one, then I use the pull down bar with a close grip for the 2nd set, or I do standing curls.  I try to go to failure with the weight by going slow through the motion and extending without hurting my elbows.  Normal the last 2 sets of the day I only make 10 of my 12 reps.

2.  I want to get stronger, but not looking to be a body builder, some definition would be nice of course, but I don’t' expect or want to be a cover model on body builder.  I am fairly strong already or so I think, growing muscle to help burn calories is probably my primary goal.

3.  I know that before and after seems like an excuse and it probably is.  I have two kids under 4 and with the demands of regular life it's very difficult let’s say to get time to go before and after work because time with them to me is very valuable.  I have failed at trying to wake up early, and staying late after work isn't possible with daycare and activities.  The reason I have gravitated to the three mini sessions during the day is, I can consistently do it, and I have access to a mini gym.  I used to spend this time strolling around or fiddling with my phone, but now I push myself for those 15 min then get back to my day.  I am worried it's all junk training that's why I asked the question.  I do hit my steps everyday now consistently so I know the treadmill part is getting me to my goal.  It's just the desire for some strength training to break up some of the monotony. 

[GershonSurge]

Great job making due with what you have available!  

Unfortunately, I can't find an authoritative book on weight lifting. When I go to Planet Fitness, I see people doing all sorts of things. 

There is one constant: Failure, defined as unable to complete a rep with good form, builds muscle.

I prefer sets of 10, 8 and 6 reps for each exercise with at least a minute rest between sets. The reason is the muscles recruit more fibers in the second two sets, so you will work all of your muscle. Lighter weights and at least two seconds in each direction works better than heavier weights and fast.

Building muscle for the sake of burning calories may backfire. Yes, a pound of muscle burns between six and fifty calories a day depending on the source, but it will be more efficient while you are using it. The benefit to building muscle is maintaining the ability to use them in later years.

Perhaps you have a bad assumption that having kids prevents you from exercising. I agree not going to a gym is a good thing right now. However, you could use dumbbells to exercise at home. They are inexpensive, and you can work most muscles with them. You can find exercise suggestions here. You can get an inexpensive 40 lb dumbbell set at WalMart for $16.88. Keep in mind, you can slow the reps to make up for lighter weights if you need to. You could exercise while the kids are sleeping if there is such a period in life. You could even buy them light weight dumbbells (2 lb), so they can exercise with you. 

Once people learn you are lifting weights, somehow more weight lifting stuff will appear. Maybe even a Bowflex system that someone no longer uses or a whole set of freeweights. 

Keep up the good work!!

[JamieS_Wisco]

@Stegmanco

I am going to say keep at it.  I am always one for "If it works for you, it works!". 

I  get up early and go the the gym for 30 minutes of cardio and then a good stretch before work most days (some days I opt for just a little more sleep :D) and do lifting for approximately 45 minutes after work.  However, I am a single mom of a very self-sufficient 16 year old, which gives me a little more leeway on being away and I don't need childcare. I am also looking for significantly more muscle mass than you are suggesting.  This works for me.

I would say to keep at it.  But I would recommend a little bit of a tweek to your routine.  Instead of breaking up the cardio I would recommend doing one session of cardio or if you must combine lift first then cardio after.  In the recent publications I have read, lifting and cardio are more beneficial on their own and for a period of 30 minutes if you can. Or if you must combine, cardio is best done last.  So, looking at that I would say whichever break you can devote 30 minutes to, use that one for your cardio.  The other 2 just do lifting. 

With lifting form is EVERYTHING.  Make sure you are never lifting more than you can without keeping good form.  Without good form, you are really only asking for injury.  I really like bodybuilding.com for their exercise data base (link here).  So you can research proper form.  They also have an app that I use called BodySpace.  I actually use their workouts and have had good luck with them so far.

Again, if what you are doing is working for you?  Keep doing that!  We are all the best judge of our own bodies. No activity is ever "junk".  It is all towards our goal of being healthier and we are all going to have our different ways of going about it.  I am sure before it is all over you will have several suggestions, each completely different.  Pick what works for you and enjoy it!

[emili]

It is almost impossible to lose fat and gain musle at the same time. To lose fat you must be in a deficit. To gain muscle you must be in a surplus. I am not saying you shouldn't lift. Lifting while losing weight can help prevent some muscle loss which normally happens when one is in a deficit and relying on cardio to put them in a greater deficit. I would just temper expectations of seeing muscle growth. If I were you, I would read up on the topic so you can become familiar with what needs to happen in order for muscles to grow. If you are looking to tone- which is existing muscles are more clearly outlined and defined, you could probably achieve that with weight loss and continued lifting. Try this for some information: http://www.aworkoutroutine.com/

[Mukluk4]

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3.  I know that before and after seems like an excuse and it probably is.  I have two kids under 4 and with the demands of regular life it's very difficult let’s say to get time to go before and after work because time with them to me is very valuable.  I have failed at trying to wake up early, and staying late after work isn't possible with daycare and activities.  The reason I have gravitated to the three mini sessions during the day is, I can consistently do it, and I have access to a mini gym.  I used to spend this time strolling around or fiddling with my phone, but now I push myself for those 15 min then get back to my day.  I am worried it's all junk training that's why I asked the question.  I do hit my steps everyday now consistently so I know the treadmill part is getting me to my goal.  It's just the desire for some strength training to break up some of the monotony. 

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I would shoot for increasing the weight at 6 week intervals.  If you can't complete the same reps, then your system is probably not working.  

[Stegmanco]

Well, I met with the Nutritionist at my family physicians yesterday and asked some of the same questions.  She is pleased with my progress and recommends continuing what I am doing as it is working.  She also indicated that I can build muscle and lose weight at the same time, and that they are not mutually exclusive.  She also mentioned there aren’t any studies that can prove that doing all the training at one time is any better or worse than breaking it up (which is a positive for what I am doing).  I am still bringing in ~2,500-2,800 calories a day and losing weight.  I am also seeing that I can increase the weight now that I am in my 3rd week of lifting and I am truly trying to get to where I can't finish the last rep or two I am doing so lifting to failure.  She recommended that I do primarily treadmill though until I get down to 225 then if my labs are clean that would be a decent weight I can stay at.  If not then I would need to continue down till the labs are clean and that would be the ideal weight.  She said then I can focus more on strength training and cut back on some of the cardio.