Workout Tips

Maximize Your Gym Time

Maximize your intensity at the gym to get a hardcore workout on a time crunch.

6 Bodybuilding Tips for Getting Jacked
For fat burning purposes, you could do a circuit style workout. Again, use the compounds exercises to your advantage. Big compound movements will recruit more muscles and fibers than isolation exercises, which increases the metabolic demand.

Circuit Number 1

Romanian Deadlifts
Flat bench press
Dumbbell lunges
Supinated grip pull-ups
Leg press
Standing barbell overhead press

The goal is to do 3-4 sets of this circuit with a rest of 2 or 3 minutes between sets. The rule of thumb is to be able to finish the full 3 sets. Pick a rep range but don’t go more than 8 reps on each. However, on the leg press, I would use 20 reps to have the full effect, or shock. If you go all out for each of them, you can be done in 20 minutes.

Super giant set

Pick a body part and do 6 exercises in a row. I use this circuit for hypertrophy and fat loss as well. The sequence of exercises is important as you might want to start with the most mechanically challenged exercise first and finish off with an isolation or single joint exercise. Here are some examples.

Back

Wide pronated grip pull-ups AMRAP (as many reps as possible)
Close supinated grip pull-ups AMRAP
Cable seated rows x 10
Bent-over barbell row pronated grip x 10
Straight-arm pull down x 15
Cross bench DB pullover x 15
Rest 2 minutes and repeat for 3-4 sets

Quads

Barbell front squats x 8
Barbell back squats x 8
Barbell cyclist squats x 12
Leg press x 12
DB walking lunges x 10 each leg
Leg extension x 20reps (light)

Now that time is not an excuse, do what you can to get the most out of your workouts, even though they could be short. These workouts are also good to get you out of a plateau. If you have been training with the same system for a while, this could be what can kick your strength gains into high gear. The old belief that you need to spend hours in the gym in order to get results is past due, the key lies in what you do, not how long you do it.

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