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How To Get Better Results In Less Time At The Gym
As an experienced strength trainer, one of the biggest mistakes I see new members make is working out for too long, too often. Arnold Schwarzenegger’s two-hour, twice-daily workouts back in the 1970s are the stuff of legend, but times have changed.
Schwarzenegger was a pioneer, but he was also a genetic freak – what worked for him almost certainly won’t work for you. Lifting weights was Schwarzenegger’s life – this is a luxury working people can rarely afford.
Here’s the good news – you can achieve outstanding results by spending less time at the gym! Just follow these simple tips:
Everything Is In The Preparation
The time you spend at the gym is not limited to those minutes when you’re actually working out. Getting your gym kit ready, driving to the gym, getting dressed, getting undressed, showering afterwards, driving home – all this stuff adds up. Get in the habit of considering your total gym time, which includes all of these things plus the actual workout itself. Now, consider what you can do to shave off some precious minutes before and after your workout.
For example:
- Join a gym that is close to home.
- If possible, only visit the gym at off-peak, or less busy times
- Prepare your gym bag the evening before your workout.
- Consider showering when you get home, rather than at the gym.
Lift Weights No More Than Three Times A Week
As a new gym user, it’s easy to want to get the most value out of your expensive membership, and it’s not uncommon to see people hitting the gym five, six or even seven days a week! Even for a veteran this is counter-productive – your muscles need rest and recovery. By overtraining them you will encourage atrophy. Not only will they not grow, they might even shrink!
For the first 4-6 months of your membership, three visits to the gym each week is more than sufficient to obtain great results without risking damage to your health. It’s also a regimen that is easy to maintain.
Don’t Worry If You Miss A Workout
Life has a habit of putting things in your way, particularly when you’re trying to do something productive. From time to time something will happen that will mean you will have to skip a workout.
Here’s the thing – don’t worry about it. Just make up the workout the next day, or as soon as you can. One great method I’ve used to ensure I get to workout three times per week is to not plan my days off in advance. Many people like to take the weekends off, or only go to the gym Monday, Wednesdays and Fridays. That sounds great on paper, but what if life gets in the way?
While it is essential that the body gets sufficient rest (see below), if you don’t plan your days off and attempt to go to the gym whenever you possibly can, you will find that you miss very few workouts. Think of your gym visits and recovery periods as constantly ongoing – by taking a day off in between each visit, you’ll automatically hit your target of three sessions each week.
Do A Full-Body Workout
None of us are professional bodybuilders, so why do so many of us attempt to follow their workouts? Bodybuilding magazines are notorious for this, endlessly publishing the routines of modern pros that are far too advance and strenuous for regular people.
A full-body workout is a great time-saver but also a regimen that offers the most benefits for beginner and intermediate gym users. Many new gym users concentrate entirely on the so-called ‘beach muscles’ – chest, shoulders and particularly biceps. This is counterproductive, as the largest muscle groups – back and legs – are often completely ignored. The body likes to grow proportionately, so by favouring some muscle groups over others you won’t see the best results.
Focus on the larger muscle groups through compound exercises. These move the body through multiple joint movements and provide complete muscle fibre stimulation, as opposed to isolation exercises, which focus on a single joint.
Example compound exercises include barbell squats, pull-ups, dead lifts, bent-over rows, bench press, military press, dips and lunges. (Tip: search YouTube for working examples of all of these exercises.)
Each full-body workout should contain six or seven of these compound exercises, performed in reverse-order of muscle size, i.e., legs, back, chest and then shoulders. (See example workout below).
Workout For No More Than 40 Minutes!
Your total time at the gym should take no more than 40 minutes, which includes preparation. Ideally, you should be lifting weights for no more than 30 minutes in total, which includes all exercises and rest between sets. Keep the intensity high.
To achieve this, it’s important to look at your workout program intelligently. Each exercise should be broken down into ‘warm-up’ and ‘working sets’ – the former prepares the muscle for the more intensive shock of the latter, which should be heaviest possible weight you can lift while maintaining proper form.
The size of the muscle group will determine the number of sets and repetitions necessary. Additionally, as a muscle group is warmed up there is less of a need for ‘warm-up’ sets with each new exercise.
Here’s an example workout:
LEGS
Barbell Squat: 2 x 10 (warm-up sets), 2 x 8 (working sets)
BACK
Pull Ups: 2 x 10 (weight-assisted), 1 x 8
Dead Lifts: 1 x 10, 1 x 6-8
Bent-Over Rows: 1 x 6-8
CHEST
Bench Press: 2 x 10, 1 x 6-8
SHOULDERS
Military Press: 1 x 10, 1 x 6-8
Total Exercises Performed: 6
Total Sets: 15
Each set, with rest, should last about two minutes, which makes 30 minutes in total.
Superset
A superset involves performing two exercises back-to-back without rest. For best results you should use opposing muscle groups. For example, one could superset back with chest by doing one set of pull-ups immediately followed by one set of dips. This counts as one superset. Then rest and repeat. It’s a great way to save time and produces great results. Consider using the superset method on alternate months, as the impact on the body, particularly with compound exercises, is significant.
Rest!
Rest is essential to muscle gain. If you visit the gym too regularly or don’t have sufficient rest between sets, your progress will suffer.
A good rule of thumb is to rest 45-60 seconds between each set. Consider resting an additional 30 seconds between exercises (i.e., 90 seconds). Be mindful of your total workout time!
If you plan to workout three times per week, you need a minimum of 48 hours of rest between workouts. This is essential. Your body needs the recovery time, and trying to do too much will lead to poor results.
Don’t Waste Time
Increasingly gyms have become places for people to meet and chat with their friends. Don’t waste time chatting at the gym. Leave your mobile phone in your locker and if you workout with friends, keep it as professional as possible.
By following the advice above, you can ensure that your gym sessions will be as productive as possible. Because you’ll be spending less time there but still seeing great results, you'll also have a strong motivation to keep going.
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I like to determine frequency this way: do something that you can realistically see yourself doing for the next three years. If you think you'll just work out 6 days a week until you get the results you want, forget it. Results always come much slower than you expect. It's best just to get in the habit of doing something you can maintain, like three days per week. Just do it, don't expect anything out of it, and sooner or later you'll notice results.
usually when i want a workout i just go beat the s*** out of homeless ppl
classy guy. the onion just did a whole piece on your life:
http://www.theonion.com/content/news/local_idiot_to_post_comment_on
usually when i want workout i just go beat the s*** of of ppl like you
Me too actually
i think he's saying he gets a workout by having the s*** beat out of him by homeless ppl. Hence, "I just got beat the s*** out of"...
oh please! that is the most offensive comment i've seen in ages.
who raised you? wolves?
beginners should start with pregnant women and the elderly. Then, slowly work your way up to besting the s*** out of the homeless. Having a spotter is a good idea too.
The author seems to ignore the importance of proper diet, which can't be underestimated....also keeping sessions short and sweet is a good way to maintain frequency.
Hmmmm... Some of this stuff doesn't appear to be completely accurate. I am not a bodybuilder, but I do their workouts (my trainer is one). My own research has shown that a workout should not last no more than 1 hour and 15 minutes. This article also leaves out any type of cardio advice (which, btw, is best to do after a workout, as this is the optimal fat burning time. I do 3 miles on the bicycle before and after my workout with my heart rate reaching 134 or above-It shreds the fat!) Also, I work out 4-5 days a week, with no set regiment of days on or off or even muscle groups. I just work what I feel. This article could be a little more in depth, and state that it really only deals with being physically fit as opposed to being physically appealing. I know plenty of people who would follow a similar routine and haven't seen results close to what they were hoping. Lastly, my mobile phone is my mp3 player at the gym. I usually save the calls for when I am riding the bicycle as it takes my mind of the trip. And yes, I do answer while working out, its called a rest :)
Lifting weights no more than for 30 mins? That'll work great if you want to see Zero results. Some good points in this, but, like most things, some utter crap as well.
Can't agree with you here. For the last 4 weeks I've been going to a gym that follows the Crossfit program, which has a lot of the same qualities that the post talks about. Multi-joint lifts, built-in rest days, most workouts taking 20-30 minutes. I've put on about 8 pounds in 4 weeks, although I started out pretty skinny, so that may be a little more hypertrophy than normal.
As an example, yesterday's workout was 3 rounds of:
15 deadlifts
30 pushups
45 situps
60 double-under jump ropes (or 180 singles)
I finished in 22:16, so I can assure you from firsthand experience that short, high intensity workouts definitely work.
Good point on the cross fit routine BUT the author just says hi-intensity..Go to your local gym...the big ladies sitting on the exercise balls for 30 minutes with 5 lb weights think that's intense...
Crossfit is a whole other world. personally I'm doing the p90x routine...similar in some ways to crossfit more structured but I'm spending more time doing it with some other bench workout stuff.
To each his own really. Doing super intense..don't do it for long but make sure it's worthy of the word intense.
You'll be paying for that when you get older. Maybe even five years down the road.
This is a serious warning. You sound like someone who wants more than they really need.
He is taking his information out of science.
The maximum amount of time your body can be at its highest intensity is for 30minutes (more or less). This is completely based off of Glucose (sugar) storage in your body. The human body only can maintain a constant high Glucose (which is extremely important in body building) level for 30 minutes. After that your body begins to burn fat. Hence, why almost every physical trainer will recommend that if you desire to burn fat while running, you MUST run for more than 30 minutes (Otherwise your likely just burning your glucose(energy) and losing water via sweat.
I have been doing a similar workout for the past month or so, and have noticed great results.
Good advice.
A work collegue has been pressuring me to work out more than 3 days a week for some time now. Glad to see I don't need to.
don't forget about nutrition...all of what you said there is great advice. But half of working out is eating. one needs to eat and get the right amount of protein, carbs, and fat.
RU serious?
"Schwarzenegger was a pioneer, but he was also a genetic freak ....." and a Massive Steroid user, Human Growth Hormone, Animal Hormones.... Drugs.. Marijuana.... etc.
Man can make every part of the body huge, except for one.
As i can see your point i am not sure why you think the "bodybuilder" routine is so bad. If someone has time to get into the gym for 40-60 minutes 5 days a week there is no reason that they should not. It is all about doing it right though which you obviously think is impossible.
# Join a gym that is close to home.
# If possible, only visit the gym at off-peak, or less busy times
# Prepare your gym bag the evening before your workout.
OMG! Great advice! Amazing! How didn't I thought of that before! OMG OMG OMG!
Yup, I'm being sarcastic.
"Consider showering when you get home, rather than at the gym."
Yeah, right. You are disgusting, sir.
"i just GOT beat the s***"
Healthy eating is also very important!
the article could address the fact that the biggest part of getting in shape is getting your diet correct... abs aren't made in the gym, they're made in the kitchen.
This has to be one of the worst, most uninformed workout articles I've read, and there are lots of them around.
Not waking a shower after the workout? How is that an improvement?
I just started kick boxing again about a month ago and really enjoy going. I have been doing 3 days a week but am bumping it up to 5 in the next couple of weeks. It's a good stress reliever and I enjoy working on my technique. I am wondering if throwing the workout you mentioned in the mix will still allow my body to meet the rest requirements you have laid out. For that matter, I suppose I am wondering if doing cardio exercises while at the gym and on off days (from lifting) will be counter productive. I am really seeking to improve my endurance while kick boxing so I can maximize those workouts. Thanks for any tips in advance.
So...Crossfit?
While some of these suggestions are valid, the military press is not. You are begging for a shoulder injury if you attempt to do military press, as the stress from this exercise is proven to be too risky.
The military press is a poor exercise when performed poorly. Which, of course, is the way that most people perform it when they use too much weight or use a machine to compensate for poor form.
Form is everything. Weight is not.
no aerobic excercises? Back when I was a gym rat, I'd do the aerobic stuff (running, stairmaster, whatever ) every day, and then do weights - lower body one day, upper body the next. Averaged out my gym time, as I didn't have to do everything every day, and gave my muscles time to rest
this article is crap
I agree with what a few others pointed out - cardio is essential as well as diet.
These other two components of fitness cannot be underestimated. If you are working out 3 times a week, but all you eat is junk, you are not going to see results.
Also, working out three times a week will give you overall good fitness but it most likely won't make you look good unless you have the genes of Adonis.
I think that working out intensely is sustainable b/c it becomes addictive. You have to love what you are doing in order to continue doing it week after week for a lifetime. If you can't develop a love of working out, it's hopeless. Maybe you should join a sports team or some other fitness activity that you can get into.
The gym is not a chore for me. It's something I look forward to at 5 am every single morning and I look and feel fantastic.
From experience, this article is right on. I've used this approach for over a year now, and have seen significant gains in my strength, physical size of muscles, and most of all, stamina. If you do the 30min workout, and do it with enough intensity, your heart rate will stay high enough.
Remember, this is for the working people who are usually busy more than 8 hours a day at work. But it will work for anyone who wants to be fit. Your muscle size will increase, oounter to what some say here. Maybe it won't be like Arnold's but it will increase.
I've seen several hotshot physically appealing guys and gals at the gym work like crazy for the year, then something happens in life, like working overtime, and within one month, all that gain and muscle is srinking right before their eys. I never do more excersise than I can maintain during a busy working day because of that.
3 times a week has worked great for me for quite a while now.
Oh, did I mention?.... I'm 72
Tom
Horrible article. Worst advice for the gym I've heard. It might as well tell people to use wii fit to get in shape. If you really want to get in shape, find an hour 20 minute program for 6 days a week. P90X, for example, will get you in shape or a personal trainer. If you're looking for straight muscle mass, lift weights that you can't lift. Bench press the weights that you can only press 5 times. Pretty soon, you'll be able to do sets of those and gradually increase the weight from there. Cardio will help those muscle pop and keep you lean.
"lift weights that you can't lift" That is the most irresponsible advice I've ever heard. If you have someone who is not used to working out goto the gym and try that odds are he/she will hurt themselves plain and simple.
How can this article miss out nutrition? It's as important as the workout itself, no muscle grows without necessary amount of nutrients. It can actually lead to adverse results if the food intake is too low. ( Mind those who are in a diet, it's important to have a somekind of strenght training in addition to running ect. Simple google search should reveal why. )
Other important aspect that should be mentioned is the importance of proper cardiovascular warm up before workout.
Still like article author said, basic full body workout is the best for most people and especially for beginners. After getting in to the workout routine and after some results one can look at different kinds of methods to find the ebst suitable for them.
It's all about trial and error and doing what works for your body. I have lost 60 pounds of fat in the last year and added a ton of lean muscle. I do cardio almost every night and lift three days a week for about an hour and a half each time. The right diet is most of it. Lean protein and good carbs. If I can do it, anyone can. I just found what works for me. No excuses.
Everyone is different; there is no perfect workout plan that will work for every person, or even the majority of people. Every body responds differently to exercise, injury, and rest. So, to say that one MUST rest four days a week, or one MUST NOT work out more than three times a week is a generalization, and should be avoided.
Furthermore, everyone goes into a gym with personal goals in mind, both long and short term. Some workout and diet plans will apply to those goals, and others will not. For example, my workout plan is not designed to put on bulk muscle quickly. A professional bodybuilder would rarely, if ever, perform any of my workouts. Likewise, I would rarely, if ever, choose to isolate a muscle group, or forego cardio workouts in an effort to put on more muscle.
And yes, large amounts of cardio will slow down muscle growth. There's a reason there are no runners with giant arms.
The same principles apply to rest, intensity levels, and nutrition. Different people require differing amounts of rest. Metabolism and intensity of exercise are huge factors in determining the right diet. And although keeping up a workout's intensity can aid in cardio and stamina, it will increase the likelihood of an injury and decrease bulk muscle growth.
Now, I'm certainly not an expert in anything related to diet and exercise. I hold no certifications in personal training, and the last nutrition class I took was in high school. But, it's important to know that any idiot can get a personal training certification. This is not a slander on the author of this article; I thought the piece was well written and applied very well to its audience. But, it does illustrate that one must learn and understand how the body responds to exercise, and not simply rely on the advice of a personal trainer.
I felt the author brought up a very good point in the fact that the average Joe going to his local Lifetime is not looking to become a bodybuilder. Therefore, it makes no sense that Mr. Joe is mimicking a bodybuilder's workout routine. Now, I'm in no position to mock such a choice; I was very guilty of doing such a thing until last year, when I began to subscribe to a different idea of fitness. I found this workout program fit my lifestyle and my goals very well, and it has since changed the way I think of exercise.
If you're interested, please visit http://www.crossfit.com. It'll tell you everything you need to know about the program. I apologize for the shameless plug, but this program has given me great success, and I try to share it with the fitness world as often as I can.
Cheers.
What? Only 4 sets for legs but you want them to do 6 sets for back and only 3 for chest? Talk about disproportion... and with such a small workload they could also throw in some direct bi and tri work.
Yeah and leaving out diet really makes me question your self proclaimed "strength trainer" title.
When you workout, your working both primary and secondary muscles. For instance, on Bench the primary muscle group is your pectorals, while your secondary are your biceps shoulders, lats, and triceps.
In this workout, you work until failure. IE. on the last rep of each set, you should be strugling to finish the rep.
High Intensity.
"Man can make every part of the body huge, except for one."
What's that? his brain?
Maybe some of you are missing were he stated that this is for those folks who are busy!?!?
T.O. doesn't work out for more than 45 minutes.
The who exercise field is full of different theories.
To each is own!!
I did the three workout per week routine for years, and wasn't able to gain any muscle mass; I actually lost weight doing it that way. When I joined my current gym, the membership included several free personal training sessions. My trainer set me up in an "incorrect" workout routine which consisted of a 4 day spit. Monday: chest and triceps, Tuesday: legs and lower back, Wednesday: off, Thursday: back and biceps, and Friday: shoulders and abs. Each workout consists of 25-30 sets (6-8 exercises) of 6-8 reps each. I have so far gained 15 lb and am continuing to get stronger every day. The only way to get stronger and bigger is to exercise muscles to exhaustion with very heavy weights!
PS-My workouts usually take about 1.5 hr.
Eating properly is equally as important, because you can add bulk and muscle if you workout 3 times per week, but if you're eating cheeseburgers and Pepsi, you will have clogged arteries and heart problems in the future. Oh, and smoking is bad, VERY bad.
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