DOING IT RIGHT

I admire your physique. You must work very hard at developing it. I would love to have a lean, ripped build. The only thing keeping me from this goal is my job. Being a father of three and working 40 hours a week doesn't leave me a lot of time to train. I try to make it to the gym four days a week. I usually spend 45 minutes to an hour per session. I have been working out for about a month. I feel great and I am looking better, but I can't help feeling like I am wasting my time. A couple of guys at the club told me that to build a great body 1 need to spend at least three to four hours a day in the gym. What do you think? Is it possible to build a great physique with my schedule? What kind of routine do you recommend?

Benjamin Hoffman
Via e-mail

How are you wasting your time? As far as I am concerned, everybody should have one goal when he begins a training program. That goal is to he better than when he started. You are feeling good and looking better. That's what counts.

The only way I see that you're wasting your time is by talking to those guys in the gym. What do they look like? I bet they are out of shape and making excuses for never getting great physiques.

Do yourself a favor: Stick to MuscleMag for your bodybuilding information. Nine out of ten times the information you get from someone in the gym is useless and can do more harm than good. As I said, use MuscleMag as your source for training and nutritional needs. Also, go out and buy a Walkman so you don't have to listen to anymore misinformation from your gym buddies.

To answer your question, of course you can build a great physique if you only train 45 minutes a day, four days a week. One of the biggest misconceptions about bodybuilders is that they spend five hours a day in the health club. That is not the case. Many trainers spend an hour or less in the gym. One of the greatest examples is six-time Mr. Olympia, Dorian Yates. How's that for an incredible physique?

Here's a weight-training program which covers your bases and takes your schedule into account:

Doing this four-day-a-week split will fit perfectly into your schedule. You will be hitting each body part once a week. As well, this routine gives your body a good amount of recuperation time so your muscles can grow Plus you'll have plenty of time to spend with your family.

As far as what exercises you should do, stick to the basics, such as squats, bench presses, shoulder presses, bentover rows and deadlifts. The only way you are going to build a great body is by doing the basics.

The pyramid system is a great technique to use as far as repetitions are concerned. With a pyramid system, you basically start with a light weight for a high-rep count, and then increase the weight and decrease the reps for the next set. Here is an example:

Bench Presses:

Set 1: 12 reps - 200 pounds
Set 2: 10 reps - 220 pounds
Set 3: 8 reps -240 pounds

You get the idea. Don't rest longer than 90 seconds between sets. You really need to focus and train with intensity. Don't let others distract you from what you are doing. You are in the gym to build a better body not to talk about sports.

You also need to put together your own workout based on your strengths, weaknesses, genetics, health and your level of physical fitness. I can't stress this point enough when l say the program you follow should be personalized. The only way you are going to build the physique you're seeking is to follow a routine that is personally designed for you.

This routine took me less than 40 minutes to complete. I took 60 to 90 seconds to rest between sets. When I finished I had a great pump and felt I had done one of my better back workouts. Good luck in designing your own personal program, but don't forget it takes more than a training routine to create a great physique.

You also need a proper diet. If you don't eat clean and healthy than you are wasting your time. You can train seven hours a day, but if you 're eating crap it won't matter.

Don't forget another- key component to creating a fantastic build- cardio.

I know you're busy, but you should really try and fit some sort of cardio activity into your schedule. Get a bike and exercise at home. I am sure you can find 30 minutes, three times a week to do that.

You should not only do cardio to build a great physique, but also for health reasons. Heart disease is one of the biggest killers in this country. I am sure your three children want their dad around for a long time. Please make the time to do cardio. You might even consider including your kids. Maybe go for a bike ride together. This way you'll be able to accomplish both your goals - parenting and keeping in shape.