Making gains whilst reducing time spent in the gym

  1. Making gains whilst reducing time spent in the gym


    So Iím currently training 5 or 6 days a week most weeks.
    If there were a busier period when I canít hit the gym as often, letís say I can go 3 days a week spending the same amount of time per session there, what could I do or how could I adapt my program to help me continue to make progress?
    Have any of you guys had to do this?

    For example, should I reduce the volume of each exercise I do or should I do one fewer exercises?
    I know I can fit abs onto chest days and deadlifts onto leg days but what if I did that but couldnít hit them as hard as I currently do?

    My current split is
    Monday - chest, triceps and front delts
    Tuesday - back, biceps and rear delts
    Wednesday - legs and side delts
    Thursday - deadlifts and abs
    Friday - [same as mondayís workout]
    Saturday - [same as tuesdayís workout if I go gym]
    I rotate between doing chest etc and back etc on Monday and Friday.
    So one week Iíll hit chest etc on Monday and Friday, back etc on Tuesday and maybe Saturday.
    Then the next week Iíll do back etc on Monday and Friday, chest etc on Tuesday and maybe Saturday.


  2. Fewer sets, as in one set per exercise. Controversial but there are a few of us into HIT, performing one set per exercise at a brutally slow rep cadence to failure and making gains.
    High Intensity Training log, wedding prep:
    http://anabolicminds.com/forum/workout-logs/305228-wedding-preparation-next.html
    •   
       


  3. Depends if you want strength or definition. Strength- compound movements,heaver weights closer to 1rm, less reps. look into 531 or 5x5 with the accessory lifts. For definition it is less weight, more reps, more isolation.

  4. True size and strength gains are made sleeping and eating

  5. Do you have room for a power rack and bench? You could easily cut your gym time in half training at home.
    •   
       


  6. I train 4 days per week. Usually a push/pull split. 2 of those days I focus more on machine work, drop sets, super sets...etc. basically ďpumpĒ work. During the weekends I focus on strength. I hit my major lifts and I go heavy. Not saying this is the way to go, but for me and my location/schedule itís what I can do. During the week I have to spend 45min or less in the gym so rest time is minimal. The weekends I can stay as long as I want.

  7. Train less for more - what a great topic. As I age, in my 40's now, I'm more disciplined and more focused; this is a curse and a blessing. For the last year, as I entered back into the lifting scene (gone for several years due to injury) I came back with two-a-days - 1 hour of cardio with calisthenics in the morning, 1-2 hours of weights at night 3 day on one day off split. Made progress for the first three months, fat loss, strength gain, etc. Then, the tendinitis hit the elbows and wrists. Strength plateaued. Fat loss plateaued. I was over-training, but my "disciplined" mind was having none of it and thought about increasing the set volume. Luckily, I read enough to convince me otherwise. I reduced my 12 sets per body part to 8 or 9, went back to basic movements, (Deadlift, BarPress, MilPress, and Squats) dropping much of the isolation, and back to HEAVY (failure at 4, 5 or 6 reps - somewhere around 80-90 1RM), and increased time between sets to 3 minutes (<-- This I feel is a Godsend - extra time between sets - allows me to work at high intensity). I also dropped all the cardio except 1 to 2 15-20 minutes sessions of sprints or other HIIT cardio a week. Just enough for heart health. I took the extra hour instead for sleep - never less then 7 hours, target 8 to 9. Guess what happened? Strength is increasing, fat loss starting again - and - I feel GREAT. Let me repeat that - I feel F*****G GREAT! I enjoy my workouts again. I feel awake, and alert, and rested. My tendinitis has GONE. I'm on a new kick to re-engage myself into working out "smart" vs... the 'more more more' syndrome. Remember the triangle. Train-Nutrition-Rest. Its a three legged stool. If one Peg is too long, the whole structure tips over. You absolutely can train less days a week, and achieve goals. One piece of advice if you aren't already tracking your lifts then start - Record Everything. Every lift, every weight, every set. Tracking it makes you stay focused and on point. Then you can see if your making gains, and if not, try resting a little more, instead of adding more. It may just be what you need. Cheers - good luck - and don't worry too much about how "much" you train - focus on results. Less can be more - I've learned the hard way.

  8. Quote Originally Posted by ericos_bob View Post
    Do you have room for a power rack and bench? You could easily cut your gym time in half training at home.
    This is what I did...my gym works were 1.5hrs with travel and BS talking to people.....now I can get it done in 45-50mins....

  9. Talking to people is a big time consumer for most people. While I like to talk to my friends, I know when its time to do my set. Sometimes its best to just put headphones in , if someone makes eye contact , smiles , say hey and if they talk to you, that's okay as long as it doesn't distract from your training.

    Sometimes for business, like personal training, or even if looking for a girlfriend or date, you've gotta talk.
    Millennium Sport Technologies Representative
    www.millenniumsport.net
    AMDEC50
  10. Making gains whilst reducing time spent in the gym


    I train 3-4 times per week and Iím seeing the same physique results as when I was training 4-6x per week. I feel if your diet is good enough and your intensity is there, less can be more.

    Two days a week I do mainly machine and light dumbbell work. Lots of drop sets, super sets, negatives, RP, static holds...etc. Thatís during the week. On the weekend I make those days my power days. Heavier lifting, compound lifts going all out. Itís a nice mix. Itís working for me right now.

  11. Quote Originally Posted by R1balla View Post
    I train 3-4 times per week and I’m seeing the same physique results as when I was training 4-6x per week. I feel if your diet is good enough and your intensity is there, less can be more.

    Two days a week I do mainly machine and light dumbbell work. Lots of drop sets, super sets, negatives, RP, static holds...etc. That’s during the week. On the weekend I make those days my power days. Heavier lifting, compound lifts going all out. It’s a nice mix. It’s working for me right now.
    What changes have you made to your routine since you switched to 3-4 days a week?

    Like, how has your split changed and how have you reassigned the sets from the two additional days?
    Have you started using more ‘advanced training techniques’ and if so, which ones when?
    Has your time in the gym per session increased since you switched to 3-4 days a week?

  12. Quote Originally Posted by ericos_bob View Post
    Do you have room for a power rack and bench? You could easily cut your gym time in half training at home.
    Not atm. Maybe in like 10 years I’ll have the p for a quality home gym

  13. Depends on the intensity in my case, I've had the same results by working for 30-45 minutes as I would an hour twenty by upping the intensity and time under strain for igf-1 release.

    You don't have to spend hours at the gym like people think, its all about your intensity and volume for what youre trying to do.

  14. Quote Originally Posted by u_e_s_i View Post
    What changes have you made to your routine since you switched to 3-4 days a week?

    Like, how has your split changed and how have you reassigned the sets from the two additional days?
    Have you started using more Ďadvanced training techniquesí and if so, which ones when?
    Has your time in the gym per session increased since you switched to 3-4 days a week?
    Thatís a lot of questions lol

    So when I used to do 5-6, I would do high volume, normal bro split. Now I am focused on lower volume with higher intensity. It changes every other week. What changes are the reps, the machines I do, the weight...etc. I donít train shoulders. My right delt is messed up. Been this way for years so I just avoid shoulders. I do hit rear delts on back day.

    Sometimes I do chest/back, legs, arms in that rotation. So one of those muscle groups will be hit twice a week when I go 4 days a week. Other times I do push/pull. Sometimes I do PPL. Just depends how I feel that week.

  15. The way I look at it, you're better off spending 45 minutes of quality hard working time in the gym four days a week than doing an hour and a half of limp flopping six days a week long after the pump is gone.
    Do as I say, not as I do.

  16. Quote Originally Posted by R1balla View Post
    That’s a lot of questions lol

    So when I used to do 5-6, I would do high volume, normal bro split. Now I am focused on lower volume with higher intensity. It changes every other week. What changes are the reps, the machines I do, the weight...etc. I don’t train shoulders. My right delt is messed up. Been this way for years so I just avoid shoulders. I do hit rear delts on back day.

    Sometimes I do chest/back, legs, arms in that rotation. So one of those muscle groups will be hit twice a week when I go 4 days a week. Other times I do push/pull. Sometimes I do PPL. Just depends how I feel that week.
    Haha I appreciate the details.

    So do you just focus on setting new PBs/PRs for like two sets of each of a selection of exercises or something?

  17. Quote Originally Posted by u_e_s_i View Post
    Haha I appreciate the details.

    So do you just focus on setting new PBs/PRs for like two sets of each of a selection of exercises or something?
    When I train, I try my best to either get a PR or higher reps with the weight I used last time. Sometimes I just need a break and donít even go in with that mindset. Just go hit it hard and go home to eat.

  18. Rest pause training has pretty much taken over for any other programming with my tight schedule. It cuts down on rest time, shortening the overall workout, and allows me to continue reaching. I get more out of 45min than most anyone I see in the gym taking 60-90min.

    Get you calories in and you're good.

  19. Quote Originally Posted by kisaj View Post
    Rest pause training has pretty much taken over for any other programming with my tight schedule. It cuts down on rest time, shortening the overall workout, and allows me to continue reaching. I get more out of 45min than most anyone I see in the gym taking 60-90min.

    Get you calories in and you're good.
    If it's good enough for our prison in mates it will work for us regular lifters.....check out Tookie Williams

  20. Quote Originally Posted by kisaj View Post
    Rest pause training has pretty much taken over for any other programming with my tight schedule. It cuts down on rest time, shortening the overall workout, and allows me to continue reaching. I get more out of 45min than most anyone I see in the gym taking 60-90min.

    Get you calories in and you're good.
    I concur with this. If you up your intensity, you need very little exercise. Rest Pause is intense and beyond my own personal experience I've had 4-5 people tell me that rest/pause is the single thing that led to the greatest gains they've ever seen.
    "I've never seen anyone change his mind because of the power of a superior argument or the acquisition of new facts. But I've seen plenty of people change behavior to avoid being mocked." -Scott Adams

  21. I find that using a style such as reverse pyramid training can help alot if you are trying to reduce time spent in the gym. (besides not checking instagram on your phone or dicking around). Lift heavy and intense and strive for progressive overload (either adding more weight or reps). You really don't need a ton of sets to grow (esp for natty lifters). Usually I only do about 1 compound and one isolation exercise per bodypart, sometimes two. But usually going really intense I'm pretty gassed only after a few exercises. However, This is only about 20-30% of the battle though. What you do after the workout. (aka diet) is much much much more important what you do in the gym. You could have the best training split in the world, but if the diet isnt there you wont see many results regardless

  22. I love me some RP. I usually incorporate it during the week when my time is limited. Weekends I can spend more time so I usually go heavier with lower reps.

  23. Three times a week full body training has been more effective for me overall than any kind of split I've ever done requiring more days. That's as a natty lifter though, maybe it's different when you're on gear.

    Maybe worth looking into Bill Starr type stuff, or DUP, or 531 full body variants.

  24. Quote Originally Posted by BarryScott View Post
    Three times a week full body training has been more effective for me overall than any kind of split I've ever done requiring more days. That's as a natty lifter though, maybe it's different when you're on gear.

    Maybe worth looking into Bill Starr type stuff, or DUP, or 531 full body variants.
    Iím going to start doing this after I finish my current 4 day upper lower split.

  25. Quote Originally Posted by BlockBuilder View Post
    I’m going to start doing this after I finish my current 4 day upper lower split.
    I'd be interested in seeing the details if you've got it planned out already.
  •   

      
     

Similar Forum Threads

  1. My first time back in the gym in a while.
    By FlexW in forum Weight Loss
    Replies: 10
    Last Post: 11-11-2014, 11:32 AM
  2. Time in the Gym
    By jmr79x in forum Training Forum
    Replies: 14
    Last Post: 08-31-2013, 08:52 PM
  3. Replies: 23
    Last Post: 04-09-2011, 08:09 AM
  4. changing times in the gym
    By beastmode2008 in forum Training Forum
    Replies: 0
    Last Post: 08-01-2008, 08:58 PM
  5. how much time do you spend in the gym
    By hamper19 in forum General Chat
    Replies: 11
    Last Post: 03-19-2003, 03:30 PM
Log in
Log in