7 Ways to Save Time in the Gym

Let me guess, you’d like to work out, but you don’t have the time?  After all, your buddies all tell you the same thing; that you have to devote at least two hours of workout marathon sessions to get any benefit.  Well, I’m here to show you a different way.  Here are some techniques that will not only save you time, but will lead you to a new physique.

1. Forget Isolation Exercises

   Isolation exercises involve only one joint movement.  If you’re planning on training your entire body using isolation exercises, you better not make any plans for the rest of the day.  It’s going to take you forever to get through your workout.  Dumbbell curls and leg extensions are isolation exercises. Compound exercises involve two or more joint movements.  The barbell squat is a compound exercise that involves the ankles, knees and hips.  Guess which exercises work multiple muscles at once?  Which exercises allow you to use a greater amount of weight, presenting a greater challenge to your muscles?  Which exercises are going to burn more calories?  Compound lifts should make up 80 % of your training program.

BAD

GOOD

2. Supersets for a Super Workout

   Supersets are a training technique where you perform 2 exercises in a row with little to no rest between the two exercises.  This technique not only saves you time, as opposed to doing straight sets, but it will also speed your recovery.  There are two main types of supersets, true antagonists and location antagonists.  True antagonist supersets work opposing muscle groups, such as the biceps and triceps.  Location antagonist supersets work muscle groups on opposite locations of the body, such as chest and hamstrings.  True antagonist supersets speed recovery through reciprocal inhibition.  This is a phenomenon where one muscle contracts (agonist) and the opposite muscle (antagonist) relaxes, to allow the agonist to contract, which greatly increases recovery.  Location antagonist allows muscle groups additional rest without extending your workout time.  Supersets not only save you time, but can help increase your strength levels faster than regular straight sets.

3. Rest Periods, not “Homie Hour”

   You’re at the gym to look better naked, not to make friends.  Use your rest periods to recover, drink some water and to prepare yourself mentally for your next set.  I can’t tell you how many people I’ve seen at gyms, who after performing a set, spend the next 10 minutes chatting up the fitness bunny working behind the counter.  Is it any wonder these same people complain about not getting stronger or looking good naked?  Get in and get out.

4. Wave Loading

   Wave loading is a loading pattern where the weights and repetitions that are used change with every set. The advantage to using wave loading is that each set can target a specific strength or hypertrophy zone, or both.  For example:

   Hypertrophy wave with strength gains:

   	Beginner	Intermediate	Advanced
   Set 1	15 reps	12 reps	10 reps
   Set 2	12 reps	8 reps	6 reps
   Set 3	8 reps	6 reps	4 reps
   Set 4	15 reps	12 reps	10 reps
   Set 5	12 reps	8 reps	6 reps
   Set 6	8 reps	6 reps	4 reps

   Mixed relative/limit strength wave

   Set 1	9	7	5
   Set 2	7	5	3
   Set 3	5	3	2
   Set 4	9	7	5
   Set 5	7	5	3
   Set 6	5	3	2

5. Tempo

   Tempo refers to the speed at which you execute a repetition.  Most people don’t give tempo any consideration and just bang away repetition after repetition.  This is easy to spot…take the bench press for example.  These people basically allow gravity to do all the work for them, by dropping the barbell onto their chest allowing it to bounce off and using the bar’s momentum to help them lift it off their chest.  By doing this, they’re neglecting a very important part of the strength and hypertrophy building process: Intramuscular Tension.  High levels of intramuscular tension are the stimulation for the adaptive process of strength and hypertrophy development. To maximize intramuscular tension, lower the weight under control, aiming for three seconds and then lift the bar as fast as possible while still maintaining control.

6. Training Log

   Next time you’re at the gym, take a look around and see how many people have a training log.  I’ll bet you’ll only see one or two, if you’re lucky.  People without training logs, usually have no plan and only decide what and how they’re going to train once they get to the gym. Take a good look at their appearance and the weights they’re using.  I’ll bet that neither one has changed since they first got their memberships. Training logs are an objective tool that can keep track of your progress or lack thereof. They can show you which exercises and repetitions your body best responds to and when you’re over training.  For example, say you’ve been performing the same training program for a few weeks and you’ve been feeling run down lately.  All you have to do is make a note of it in your training log and lower your training volume (number or sets) until you start to feel better.  In short, a training log keeps you form wasting time and effort.  A training log doesn’t have to be very detailed.  Keep track of the exercises, weights, repetitions, sets and rest periods used. But if you really want to nerd out, you can track how many hours you’ve slept, your food intake and your waking heart rate.  How do you know where you’re going, if you don’t know where you’ve been?

                                              

   Best dollar you’ll ever spend

7. Buy a Watch

   Rest periods are the most neglected piece of the resistance training puzzle. They’re responsible for hormonal responses if you’re looking for fat loss. Short rest periods (under 45 seconds) increase the amount of lactic acid produced by your body, which causes growth hormone to be produced.  Growth hormone drastically burns body fat.  After strength gains, longer rest periods are necessary to allow sufficient time for the nervous system to recover.  Remember that strength training is nervous system training and it requires longer rest periods, up to 5 minutes.  Don’t be like everyone else in the gym and allow the length of your conversations to dictate your rest periods.  Follow your rest periods religiously!

   

   My sole purpose is to keep you from looking like crap

   Here’s a sample program combining all the above principles.

   Day 1

   A1) Leg press
   Rest 60 seconds
   A2) Leg curls
   Rest 75 seconds

   Wave loading: 15 reps, 12 reps, 8 reps. Perform 2 waves.
   Follow your tempos.

   B1) Flat barbell bench press
   Rest 60 seconds
   B2) Bent over rows
   Rest 75 seconds

   Wave loading: 15 reps, 12 reps, 8 reps. Perform 2 waves.
   Follow your tempos

   Day 2

   A1) Incline barbell bench press
   Rest 75 seconds
   A2) Barbell squats
   Rest 90 seconds
   Wave loading: 9 reps, 7 reps, 5 reps. Perform 2 waves.

   B1) Lat pull downs
   Rest 75 seconds
   B2) Romanian dead lifts
   Rest 90 seconds
   Wave loading: 9 reps, 7 reps, 5 reps. Perform 2 waves.

   Perform for 4 weeks, increasing the weights used by 2.5% per week.

   A smart program will not only give you the results you seek, but will be set up for time efficiency. Managing your time wisely will keep your workouts from stagnating and allow you to have a life outside the gym.