Strength Training/Bodybuilding Workout on a Time Crunch
I'm pretty familiar with the usual, split up the body parts workouts. I used to do strength 5-6 days/week, along with cardio...that's how I lost all my weight and got in awesome shape. I'm also familiar with endurance training, and that's what I've mostly done this year chasing an Ironman finish line. Now that that's done, I want to find the most effective way to balance the two. I lost a lot of strength and upper body muscle mass doing 25 hours of cardio per week, and I want my strength and muscle back (and to trim some extra lard I packed on training for the Ironman). However, I need less hours of weights per week and more time to still train for shorter triathlons and some foot races.
I'm thinking 3-4 strength sessions per week. Hardcore, gonna make you puke sessions - not the light, fluffy stuff most endurance athletes do. What are your favorite exercises and/or whole body routine for building?