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; you have to devote at least at least two hours per workout 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 just 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 exercise works more muscles at once?  Guess which exercise allows you to use a greater amount of weight, presenting a greater challenge to your muscles?  Compound lifts should make up the bulk of your training program.

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 as one muscle contracts (agonist), the opposite muscle (antagonist) must relax, to allow the agonist to contract, greatly increasing recovery.  Location antagonist allows muscle groups additional rest without extending your workout time.

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 and drink some water.  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.  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, lift your weights as fast as possible, while still maintaining control.  Lower the weight under control, taking 3 seconds to return to the beginning position.

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.  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.  How do you know where you’re going, if you don’t know where you’ve been?

7. Buy a Watch

Rest periods are the most neglected piece of the resistance training puzzle. They are responsible for hormonal responses, if you’re looking for fat loss. Short rest periods increase the amount of lactic acid produced by your body, which causes growth hormone to be produced.  Growth hormone drastically burns body fat.  When 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.  Don’t be like everyone else in the gym by allowing the length of your conversations to dictate your rest periods. Follow your rest periods religiously!

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

Day 1

1. Leg press
   Rest 60 seconds
2. Leg curls
   Rest 75 seconds

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

1. Flat barbell bench press
   Rest 60 seconds
2. B2) Bent over rows
   Rest 75 seconds

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

Day 2

1. Incline barbell bench press
   Rest 75 seconds
2. Barbell squats
   Rest 90 seconds

Wave loading: 9 reps, 7 reps, 5 reps. Perform 2 waves.

1. Lat pull downs
   Rest 75 seconds
2. 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 it will be set up for time efficiency. Managing your time wisely will keep your workouts from stagnating and allowing you to have a life outside the gym.