Self Experiment: Work Smarter Not Harder!

In the true spirit of "put your money where your mouth is"I have decided to compete in another masters bodybuilding competition. Some will recall that 3 years ago I competed in the Northern Kentucky Bodybuilding show in the Masters +40 division. I lost over 50 lbs. and 14% body fat over a 5 month period. It was hard juggling the workouts, eating, practice and family matters but it was very satisfying to see the end results. Many told me I looked tired and sick in the last 4-6 wks. and in retrospect it was due to over-training.



From this experience I became interested in finding the most efficient form or resistance exercise to not only free up my personal time but to improve my health and well-being (I may have lost alot of fat but I was in pain and chronically tired).
My new goal with this competition is to get even leaner but maintain more muscle while working out 1 hour per week. The standard amount of resistance and cardio training is obviously much greater, but I do believe an hour if done with enough intensity is enough stimulation to produce muscle gains without decompensating.

My current workout plan is to work legs:quads,calves and abs once per week. I have been alternating every two weeks Chest, Shoulders and triceps with Back and biceps. Each workout is about 20 minutes in duration.

Here is the breakdown:
Legs/Calves
Legs: Leg Extension 12-20 reps; 8 to 10 seconds per repetition
Leg Press 12-20 reps; 8 to 10 seconds per rep
Standing Calf Raises 12- 20 reps holding at top for 3 seconds

Chest/Shoulders/Triceps
Incline dumbbell fly 6-10 reps
Smith Machine Incline 6-10 reps
Machine Chest Press 6-10 reps
Lateral fly/shoulders 6-10 reps (single arm)
Military Press 6-10 reps
Tricep Pushdowns 6-10 reps
Dips 3-5 reps

Back/Biceps
Pull overs 6-10 reps
Pull-downs supinated grip 6-10 reps
Deadlift 6-10 reps
Preacher Curl 6-10 reps
Concentration Curl 6-10 reps.

All sets are done to failure with minimal rest in between exercises. I have tried to go from exercise to exercise with no rest but my form suffered so much I decided that a minute or two to compose myself was not going to adversely effect my training especially since I workout by myself and don't get the benefit of assisted repititions.

I have 2 months before the contest and hope to post some pictures to show the outcome of my experiment.