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'I don't have time to workout' Rubbish. I run a business, travel regularly, and work crazy hours. The key? I optimize my workouts for big results in just 40-45 minutes by doing these 6 things: = Thread =
1. High Intensity Sets: We've all seen it. Texting/chatting during 'sets' leaving tons of reps in the tank. Waste of time. Take each working set to 0-2 reps in reserve. *hint your last reps will be involuntarily slow (check video) #1 way to get better results in less time.
2. Higher Quality Execution: Training should be geared toward high qualty execution to stimulate muscle growth strength and performance. ⚬ Slow reps ⚬ High Intensity ⚬ Perferct Form ⚬ 3 second eccentrics ⚬ Full range of motion Better execution = Less Total Volume needed.
3. Longer Rest Periods: Seems counterintuiative? Hear me out. 3 minute rest periods allow: ⚬ Better recovery ⚬ Increased ability to contract target muscles ⚬ Improved maintainenance of set quality through the workout Quality sets = less total sets needed = less total time
4. Do not change your workouts: If I hear 'I need to change it up to shock my muscles into growth' one more time I'll puke. Doing this regularly creates guesswork, friction and makes it harder to track progress. This inevitably wastes time. Keep your workouts consistent.
5. Track progress: Ensures you go into every workout with purpose. No going through the motions. Each workout you know: ⚬ Exactly what you are doing ⚬ Exact weight and rep targets ⚬ Exact progress and if change is needed No guesswork = efficiency = results in less time.
6. Optimal workout structure: Once you nail the first 5 steps you will need far less time in the gym to get high-level results. Structure workouts like this: ⚬ 3-4 exercises ⚬ 6-20 reps/set ⚬ 2-3 working sets/exercise ⚬ 8-12 total sets/workout ⚬ 3 minute rest periods
There you have it. The 6 ways I optimize my workouts to get big results in less time. 1. High Intensity 2. High Quality 3. Longer Rest Periods 4. Not changing my workouts 5. Tracking Progress 6. Optimal workout structure Give it a go and time will not be an issue anymore... PS
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