Best way to spend 1hr at the gym

[eternal24k]

Like the title says, I am looking for some advice as to the best "bang for the buck" way to spend 1 hour at the gym, let's say 3 times a week.
I am not trying to get "jacked" or "ripped", I do not want to buy a new wardrobe, I have broad shoulders and already have a hard time finding good dress shirts that fit without being huge in the stomach or crazy expensive.

Looking for all-round physical training, upper and lower body, focus on strength training, toning, and stamina, not just gaining mass.
Do not want to join a new gym, or require other people, so joining cross training or climbing gym are out.

While I have been working out for awhile, I am admittedly self trained and just kind of winging it.

My current regemin is something like this:
3 sets of unassisted dips
2 sets of dumbell raises
Bench press
Pull ups
up right row
curls
chest press

and then a random bicep or tricep exercise followed by 30 minutes of running.

Feel like I am missing back, legs, what else?

thanks guys

[Hizzie]

So you want to spend 1 hour lifting weights and then run for 30 minutes?

I'm a big fan of Starting Strength 3rd Edition by Mark Rippetoe. Program not the best choice for you BUT it is the single best source I have ever seen for teaching the important lifts. It is just full of fantastic info. A must have for any athlete that hits the gym.

5/3/1 2nd Edition by Jim Wendler utilizing his 5/3/1-Crossfit template might work well for you. The conditioning work is brutal.

Power Training by Robert dos Remedios is also very good as it is a mix of strength and conditioning work. Created for athletes.

You could also check out Joe DiFranco's website and read up on his Westside for Skinny Bastards program. Also created for athletes. Joe has lots of other good info on his site.

You could also check out Will Brink's website. He posts hear often and answers questions regularly. He seems OK.

[STS]

Heavy squats or dead lifts. Warm up extremely well. Do five sets of five reps of squats with the max weight you can to just barely get to five reps. It should be damn hard work. After five sets LEAVE the gym. Go home eat a healthy meal. Rest the next day or two. Then go do five sets of five of heavy dead lifts. Remember it should be HARD WORK. By the end of the fith set you should be beat. Breathing hard, wobbly, soaked in sweat, with a strong urge to lay down. Do this program for a while and you will get strong and see massive gains. Do not waste another single second in the gym doing curls or bench or tricep crap. Just focus on the two old school lifts and go all out each day. Tons of guys go to the gym and "workout". Very few actually lift heavy and truly push themselves. Just watch next time you are at gym. How many guys are destroying themselves on squats or deads compared to lat pull downs or flys etc.

[nubs101]

So you want to spend 1 hour lifting weights and then run for 30 minutes?

I'm a big fan of Starting Strength 3rd Edition by Mark Rippetoe. Program not the best choice for you BUT it is the single best source I have ever seen for teaching the important lifts. It is just full of fantastic info. A must have for any athlete that hits the gym.

5/3/1 2nd Edition by Jim Wendler utilizing his 5/3/1-Crossfit template might work well for you. The conditioning work is brutal.

Power Training by Robert dos Remedios is also very good as it is a mix of strength and conditioning work. Created for athletes.

You could also check out Joe DiFranco's website and read up on his Westside for Skinny Bastards program. Also created for athletes. Joe has lots of other good info on his site.

You could also check out Will Brink's website. He posts hear often and answers questions regularly. He seems OK.

+1 Starting Strength is a good read. It will teach you a lot about basic lifts.

[FlyingHunter]

Run before lifting. Why? Advance vascular flow and tissue oxygenation for more efficient muscle recruitment. The warming of the tissues, particularly the muscle tendon junction will reduce the risk of muscle strains and tears.

[Evil Colt 6920]

Yoga on Fridays. No one ever shows up. It's just you and the super hot instructor, dark room, etc... Best bang for buck IMO.

[TheJRK]

Yoga on Fridays. No one ever shows up. It's just you and the super hot instructor, dark room, etc... Best bang for buck IMO.

Male yoga instructor?

[Evil Colt 6920]

Male yoga instructor?

Mrs. Evil Colt actually and tomorrow is friday

[QuickStrike]

You dont sound particularly motivated?

First, get your head into it and activate teh beast-mode.

After reading starting strength so you know how to perform the lifts right (especially squats), try the following with the recommended rep/set range mentioned in the book.

Day 1:
Main lift- deadlift
Acessories- good mornings, kroc rows and abs

Rest

Day 2:
Main lift- Bench
Acessories- Db chest press, dips, pull ups and facepulls.

Rest

Day 3:
Main lift- Squats (faaaack yeeaah!!!)
Acessories- leg press, leg curls, shoulder press and hanging leg raises.

Rest a day and repeat.

Feel free to do extra sets of pull ups at home or when you feel strong, etc.

[fsumach]

For me, body weight exercises combined with core training and running has worked well. Lots of pushups, situps, pull ups, and planks combined with sprints, CHI runs, intervals, and distance. My goals have been purely functional but the plan has produced great visual results/lean muscle mass as well. I do use dumbells for some back, leg, and shoulder exercises as well. I try for six days a week, about 60 min per session (3 strength days/6 run days - some combined obviously).

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