1 – Find Your Top Ten
If you carefully analyze your training, you'll find that the majority of your results are due.
To identify your best exercises, start by yourself, "If I could do one exercise, based on my needs and goals, what would." it be? " Write it down. I know as a serious lifter, you'd never do just exercise, but stay with me. Then ask, "If I could do two exercises, what would they be?" Continue this process until you have your top ten exercises.
Now this does not mean that you only do these exercises. So you can add anything else you want, as time permits. You can also switch off any exercise for a similar variation if your results get dry up or your joints get cranky. However, when you're done with the other stuff,
If you ever got so crazy that you could not even do the exercises, you can reduce the list as
1; Think Like an Investor, Not Like an Artist
Too many people approach training as if they're artists. For example, a movie director wants to take a take after a scene is perfect. The same is true for a musician recording a new album in the studio.
Unless you're being paid to train (a physique star or professional athlete), you should think like an investor. An investor knows that he has a limited amount of resources to invest. As a result, an investor constantly asks the question, "What is the return on investment (ROI) on this?"
If you're serious about training, you need a high ROI on every minute you invest in it. To apply this mindset, start by measuring the fitness, performance and / or body composition variables that are most important to you. Then start experimenting with slight changes to singular variables and track your results. Here are some examples:
- Number of sets: Number of sets: Number of sets: Number of sets: Number of sets: ] Try adding or subtracting from your exercises.
As you gather from your experiment, reflect on your findings. Did cutting something out silently allow you to make good progress? Did you add something to achieve greater results?
3 – Trim the Training Fat
Deep down inside we want it all. We have the explosive athleticism at NFL running back and putting numbers in the gym would embarrass the guys at Westside. Too bad you can not have it all, especially when time is limited. When life gets busy, you need to trim the fat.
Ask yourself, "What's my top priority now?" Then, apply a laser-like focus on this priority in your programming. For example, if your goal for this is to build muscle, look at everything in your program and ask, "Will this help me build muscle?"
4 – Fit Your Weekly Training Volumes Into Your Ideal Gym Schedule
Research shows how to train a muscle twice per week is superior to once per week, but the merits of training it any more are up for debate (1). Thankfully, for the busy lifter, recent studies
A 2015 study using elite bodybuilders compared to equal-volume, two-way split done four times a week for four weeks to a 3-day split done six days a week (2).
A recent study comparing equal training volume spread out over two days (Monday and Thursday) or four days (Monday, Tuesday, Thursday, and Friday) (3).
Yet another study versus training three times vs. training, both groups improved performance and lower body mass and two-day per week group improved upper body size and body composition. six times a week with equal training volume and intensity (4). [Info] Look at your busy schedule. Is it easier to have longer, less frequent sessions or to train with shorter, more frequent training sessions?
5 – Use a Flexible Lifting Layout
If you have a difficult schedule, you may find it difficult to hit the Gym on the same days each week.
For example, if you're doing full-body training on Monday, Wednesday, and Friday, what happens if you can not train on Monday?
For more flexibility, split your body into two, non-overlapping A and B sessions , You could do more / lower, push / pull or hinge + push / squat + pull.
If you're more advanced, use two different A and B sessions (ie, A1, B1, A2, B2) with different exercises and different rep ranges.
By using the above strategy, missing a training day is not a problem. You can easily make up the missed day because of your and B training sessions do not interfere with each other. So you can just reschedule on the day and keep your normal weekly training days. Here's an example of each option:
Option 1 – Catch-up
- Monday: Can not train
- Tuesday: A1
- Wednesday: B1
- Thursday : A2
- Friday: B2
Option 2 – Continue the Cycle
- Monday: Can not train
- Tuesday: A1
- Thursday: B1
- Friday: A2
- Next Monday: B2
6 – Group Non-Competing Exercises
When you're pressed for time, you'll be tempted to cut your rest periods short. Resist the urge! While it may seem like a time saver, it's actually a results killer.
Consider that research shows that 3 minutes between sets is optimal for gaining strength and size (5), so when you short-change your rest times, you reduce the amount of weight you can lift and / or reps for your subsequent sets.
Instead of using insufficient rest intervals, Charles Poliquin's method of alternating between non-competing exercises. This system has been around for a long time, yet few people use it. That's too bad, because when done correctly, you can cut your training time in half.
Instead of doing a set of bench press and then playing around on your phone for 3 or 4 or more minutes, place a heavy dumbbell next to the bench press. Then do this:
- A1. Bench Press: rest 45 seconds
- A2. 1-Arm Dumbbell Row: Rest 45 seconds
- Repeat for your desired number of rounds
If you prefer whole body training, you can pair lower body movement with upper body movements:  Hinge and Push Example
- A1. Trap Bar Deadlift: rest 60 seconds
- A2. Dips: rest 45 seconds
Squat and Pull Example
- B1. Front Squat: rest 60 seconds
- B2. Chin-Up: Rest 45 seconds
This style of training only gives you time to record your set in your training journal, grab a quick swig of water, and get ready for your next set. One Arm Row “/>
7 – Skimp on Your Strengths
Have you ever made fun of those guys with massive upper bodies and scrawny legs? We all have.
Some lifters naturally have more of a light bulb build on it , Others naturally have more bodies than their upper bodies.
When you're pressed for time, skimp on your strengths. If you are inherited, you will look great in shorts, even with no direct calf work. If you have naturally big arms, you can skip direct arm work when time is tight. Always prioritize your big bang, multi-joint exercises.
8 – Run Accessory Work as Circuits
Lots of busy folks use circuit to get in and out of the gym nearly. While this works great for those with modest fitness goals, circuit training is problematic for serious lifters. For one thing, it's a set of multiple big lifts in a busy gym. In addition, when you are moving respectable weight, the systemic fatigue from circuit training reduces your volume load.
However, accessory exercises cause minimal systemic fatigue. When you are doing exercises in a circuit, you can do a lot of work. Here are two examples:
Lower Body Accessory Circuit
- A1. Calf Raise: No rest
- A2. Ab Exercise: No rest
- A3. Neck Work: No rest
- A4. Upper Trap Work: No rest
- Thu 2-4 rounds
(Yes, I know they are not "lower body," but I do not like them on lower body days since the traps already hit so many big leg movements.)
Upper Body Accessory Circuit
- A1. Biceps Curl: rest 20 seconds
- A2. Face Pull: rest 20 seconds
- A3. Lateral Dumbbell Raise: rest 20 seconds
- A4. Triceps Extension: Rest 20 seconds
- Do 2-4 rounds
Another option is to skip doing the work at the gym. Just do your big lifts and get out. Then, later at home, do some work with bands, body weight exercises, and adjustable dumbbells.
Back to the 70's, Arthur Jones convinced many people that HIT (high intensity training) what a superior way to train. Brutal training sessions.
People would see a short-term spike in strength and muscle mass and Arthur would gain another HIT disciple. The truth is that Arthur did not "prove" that HIT was superior. Instead, he found that he was experiencing a sudden decline in the volume of a short-term, supercompensation effect. It may also save you some time in the gym.
While there are genetic outliers who are looking to get better and stronger doing a 12-minute HIT workout once every 4 days, most of us will need more volume than that – at least some of the time. That's where periodization comes in. However, instead of following a 12 week plan, you can apply the same concept to a flexible periodization plan that works with your busy life:
- Normal busy life: Make steady gains in strength and muscle doing moderate-volume training. Do not get psyched up or start cracking ammonia caps. Just get some hard work on some effective exercises. Examples: 5×5, 4×6-8.
- Time is even more restricted: When things are even more hectic than usual, drop your volume down a bit but increase your intensity. You can do this for the occasional training session or you can apply it for a few weeks at a time. If you put your time into moderate volume training, the change will give you a nice spike in strength and muscle mass. For example, do sessions of 3×5, or 2×6-8.
You can occasionally slip into an intensity technique such as forced reps, drop sets, or rest-break training, but be careful not to overdo these as they can burn you out quick.
- Life is insane: Never forget that training is a stress. To avoid injuries, burn out, and unnecessary plateaus, keep training stress inversely related to life stress. If you have an insanely busy week, do not try to be a hero and push through your normal routine in the gym. Do not try to bomb and blast your muscles with over-the-top intensity techniques, either. Instead, deload (drop volume, frequency, and intensity) or devote a few days or a week to active rest (get outside and enjoy restorative physical activity).
Effective Training for Busy Men
7 Ways to Make Your Training Efficient
- Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 2016, 46 (11), 1689-1697. doi: 10.1007 / s40279-016-0543-8.
- Ribeiro, A.S., et al. Effect of Two-Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study. Internal Journal of Sports Nutrition and Exercise Metabolism, 2015, 25 (6), 559-65. doi: 10.1123 / ijsnem.2015-0077.
- Yue, FL, Karsten, B., Larumbe-Zabala E., Seijo, M., Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance Journal of Applied Physiology, Nutrition, and Metabolism, 2018, 43 (5), 475-481. doi: 10.1139 / apnm-2017-0575.
- Colquhoun, R.J. Training Volume, Not Frequency, Indicative of Maximum Strength Adaptations to Resistance Training. Journal of Strength and Conditioning Research, 2018, 32 (5), 1207-1213. doi: 10.1519 / JSC.0000000000002414.
- Schoenfeld, BJ., et al. Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men. Journal of Strength & Conditioning Research, 2015, 30 (7): 1805-12. doi: 10.1519 / JSC.0000000000001272.