7 Keys for Solid Workouts If You are Cramped for Time
I meet people all the time who want to get started training and building muscle, but they think that it takes too much time.
The fact is, you can get a lot of good quality results from brief workouts, if you keep the rest intervals low and hit the weights hard when you are working out.
Short and intense workouts have been my focus for quite some time now because it seems like there is more and more going on all the time. If it’s not one thing it’s another: People showing up to visit the baby, laptops crapping out, power outages, phone line is dead, septic system is all screwed up, and the list goes on and on.
Unfortunately a lot of people will see these things taking place and then just forget the workout and do something else. This is the worst mistake you can make.
Even if you are cramped for time, you can get a really good workout it. The key is that you have to plan. If you are just walking into the gym with no idea what the hell you are going to do, you are shooting yourself in the foot.
What’s crazy is, back when I had more free time, that is pretty much what I did, but now that time constraints are different, I can’t afford to do it anymore.
There are many things I do to plan my workout so even if I am limited on time I still get good quality work in. Now, keep in mind after all of this full body work, I also have a full Grip routine that I do in order to stay in top form for the next upcoming contest. Because I have to maintain that, I have to be even more concise with my full body workout on a day-to-day basis.
How to Plan Your Workout
No matter how cramped for time you are, you have to get a good warm-up. This is something I got away from for a while and injuries were hanging around too much for my liking. I feel better and can work out harder with a solid warm-up.
I roll out and do some mobility stuff prior to each workout, while also working with some light bands and low intensity TacFit stuff prior to every workout. I am usually sweating pretty good before I get into my session. I do not do stuff like jogging or bike prior to a workout. That stuff does nothing for me.
2. Write Your Workout Plan Down
Some people like to plan out a program for weeks, if not months ahead of time. This is a great way to stay on track and be able plan your training and monitor your progress. I don’t do this however…
Instead, I take a small pad of paper or fold up a piece of paper and stick it in your pocket and take it with me wherever I go. Either by my work station or in my car. If I have an idea of something new I want to try or maybe something new I see in an article or something like that, I make sure to jot it down, because I know there is no way in hell I am going to remember that lift by the time it is time to train. I am always writing stuff down.
3. Have a Goal
I don’t know about you, but I like to set a PR every time I lift, and I prefer those PR’s to be big singles. In the video clip I have for you, my focus for this particular routine was a PR in the Double Overhand Deadlift.
As I move through the session, all my warm-up sets are done with that end goal in mind. This keeps me motivated and keeps me pounding away for the next set.
On this day, I did not set a new PR, but each repetition I did felt great. For whatever reason my Grip wasn’t there at the beginning of the workout, but my hands felt great. My technique might have been off, might have been a bit dehydrated, who knows what the issue was, but I know what I want to do next time it’s time to pull.
4. Short Rest Periods
If you’re cramped for time the absolute worst thing you can do is monkey around between sets. You have to keep moving. I like to keep my rest periods limited to a minute at the most. Usually it is just getting a sip of water, re-chalking, and then I am back on the platform or in the cage to lift. Whatever you do, don’t mess around with endless rest periods. It robs you of productivity.
5. Keep the Lifting Area Clear
It may not always look it from my videos, but I try to keep the walk-way between stations and from the lifting area to the bathroom open so I am not tripping on stuff. Believe it or not, I am actually pretty short-tempered, and if I step on something sharp or stub my toe (I lift in just socks a lot of the time), it pisses me off and I get distracted and lose my momentum.
To continue to increase my productivity in my workouts, I just re-arranged my gym tonight so that there is more room and I can keep things more organized. I can’t wait to train tomorrow night in the “new environment” because I think things are going to be really smooth.
6. Super Sets / Giant Sets
Setting up two or even three movements in a row enables you to get more work done in a short amount of time. In the video below, for instance, you’ll see me hit some Shrugs followed immediately by High Pulls. My traps felt like they were going to pop and bleed out after that combination, so I definitely want to do that again.
7. Movement Testing
For the multi-joint movements, I still test my Range of Motion with the Biofeedback protocol. This takes less than two minutes to test a half dozen or so movements that I want to choose from. Some might say this doesn’t “save” time. I guess not, but what it does do is it helps me figure out what is working well for me on that given day, and since starting to do it I have not had my back seize up on me. Just something to think about for those who have nagging injuries.
To wrap things up, here is a video of a recent Back workout I did. These were the lifts, all of which I planned ahead of time with a Deadlift and Trap Focus:
- 1. Double Overhand Deadlift for Max
2. Double Overhand Deadlift for Triples (conventional and sumo)
3. Heavy Shrugs
4A. Lighter Shrugs
4B. Axle High Pulls
5. Mace Swings – 2 sets of 30
This workout took me about 45-minutes, after the warm-up. I think if I had not been going for a Double Overhand PR, I would have been even quicker, but I stretched out the rest periods a bit to chalk up really good.
If you are cramped for time, don’t think you need to skimp on your workout. If you plan right, you can get a lot of work done in a short time. Go into it with the right mindset and you should be able to get some serious work done.
A lot of you guys are probably already doing this kind of stuff to stay organized and productive in your workouts, but I know some people get side tracked. Hopefully this post has been helpful if the latter describes you.
Thanks and all the best in your training.
P.S. Check out Smitty’s AMD program for more info on shorter workouts, especially if you find yourself cramped for time due to your day-to-day grind = > Accelerated Muscular Development.
Stay Up to Date – Sign up for Free Email Updates Below
Ultimate Forearm Training for Baseball | How to Bend Nails | How to Tear Cards | Feats of Grip Strength Explained | How to Build Your Own Equipment | How to Lift Atlas Stones | The Sh*t You’ve Never Seen | Sled Dragging for Athletes | The Road to the Record DVD
Articles You Might Also Like:
- Mighty Mitts and Thick Bar Training
- Vince Gironda – Upper Body Muscle Building Workout
- Free Big Back Workout for You – Build a Big Back
- Big Deadlift Milestone for Jedd
- Preparing for Max Effort Attempts
March 14th, 2023 at 11:27 am
Hi there, just wanted to tell you, I liked this article.
It was funny. Keep on posting!
Feel free to surf to my web blog :: kkpoker отзывы
March 14th, 2023 at 11:56 am
hello there and thank you for your info � I have certainly picked up something new from
right here. I did however expertise several technical points using this website, since I experienced to reload the web site lots of
times previous to I could get it to load properly. I had been wondering if your hosting is
OK? Not that I am complaining, but sluggish loading instances times will often affect
your placement in google and can damage your quality score if advertising and marketing with Adwords.
Anyway I am adding this RSS to my email and can look out for a lot more of your respective fascinating content.
Make sure you update this again soon..
Feel free to visit my page; best online Poker sites us
March 14th, 2023 at 12:04 pm
Thank you for all your valuable hard work on this web page.
My niece really loves going through research and it’s really easy to see why.
Most people learn all concerning the dynamic means you make
very helpful guidelines by means of the blog and cause response
from people about this topic and our princess is learning a great
deal. Take pleasure in the rest of the year. You are always carrying out a terrific job.[X-N-E-W-L-I-N-S-P-I-N-X]I’m really impressed along with your
writing talents as neatly as with the layout best online poker sites for real Money your blog.
Is that this a paid topic or did you modify it yourself? Either way
keep up the nice quality writing, it is rare to look a great blog like
this one nowadays.
March 14th, 2023 at 12:06 pm
Aw, this was a very nice post. In thought I would like to put in writing like this moreover taking time and actual effort to make an excellent article but what can I say I procrastinate alot and on no
account seem to get something done.
my site Upoker review
March 14th, 2023 at 12:13 pm
Do you mind if I quote a couple of your articles as long as I provide credit and sources
back to your weblog? My blog site is in the exact same area of interest as yours and my visitors would truly benefit from some of
the information you provide here. Please let me know if this ok with you.
Have a look at my web blog … Medical Detox
March 14th, 2023 at 12:38 pm
Hello there, I found your blog by way of Google whilst looking for a comparable matter, your site
got here up, it seems to be great. I’ve bookmarked it in my google bookmarks.
Feel free to visit my website … Ice Addiction
March 14th, 2023 at 12:57 pm
Hello, i think that i saw you visited my site so i came to ?return the favor?.I’m attempting to
find things to enhance my site!I suppose its ok to use a few of your
Feel free to surf to my website Princess
March 14th, 2023 at 12:58 pm
I always emailed this webpage post page to all my associates, because if like
to read it next my links will too.
My web blog; Alcohol Addiction
March 14th, 2023 at 1:21 pm
bookmarked!!, I like your website!
Here is my blog Dara Thailand
March 14th, 2023 at 1:27 pm
Thank you a lot for sharing this with all folks you actually realize what you’re speaking about!
Bookmarked. Kindly also talk over with my website =). We will have a
hyperlink change contract among us!
Feel free to visit my page :: Cognitive Behavioural Therapy
March 14th, 2023 at 1:28 pm
We absolutely love your blog and find most of your post’s to be
just what I’m looking for. Do you offer guest writers to write content
online poker in California your case?
I wouldn’t mind producing a post or elaborating on a few of the subjects
you write about here. Again, awesome blog!
March 14th, 2023 at 1:39 pm
Thanks for all your labor on this web site. My aunt really loves going through internet research and it is obvious why.
I hear all relating to the dynamic method you create worthwhile items via this website and therefore strongly encourage participation from the others on the subject matter while our favorite child is really
studying a whole lot. Take pleasure in the rest of the new year.
Your performing a very good job.[X-N-E-W-L-I-N-S-P-I-N-X]I am really inspired
with your writing skills as neatly as with the structure on your weblog.
Is that this a paid subject or did you modify it your self?
Either way keep up the excellent quality writing, it’s rare to look a
nice weblog like this one nowadays.
Here is my blog; non 12 step
March 14th, 2023 at 1:42 pm
hey there and thank you for your info � I have definitely picked
up something new from right here. I did however expertise
some technical issues using this website, as I experienced to reload the website a lot of
times previous to I could get it to load correctly. I had been wondering if your hosting is OK?
Not that I am complaining, but sluggish loading instances times will
very frequently affect your placement in google and could damage
your quality score if ads and marketing with Adwords.
Well I am adding this RSS to my email and could look out for a lot more of your respective exciting content.
Ensure that you update this again soon..
Feel free to visit my webpage; kk poker
March 14th, 2023 at 1:43 pm
rationalized and in actuality you are your self not entirely convinced of the
assertion. In any event I did appreciate examining it.
Review my page: Alcohol Detox (Rex)
March 14th, 2023 at 1:46 pm
Thank you a lot for giving everyone an extraordinarily marvellous opportunity to read articles and blog posts from this
website. It’s always so ideal and also jam-packed with a lot of fun for me personally and
my office peers to visit your blog really three times a
week to read through the new issues you have got.
And of course, I’m so actually impressed with your mind-boggling
opinions you serve. Certain 4 areas on this page are truly
the simplest we’ve had.
Feel free to visit my web site … Cocaine Addiction
March 14th, 2023 at 2:25 pm
My wife and i were now joyous when Louis could finish off his investigation while using the precious recommendations he
discovered through the site. It is now and again perplexing just to be
giving for free ideas that many men and women might have been trying to sell.
We really keep in mind we have you to appreciate for this.
The most important illustrations you made, the simple
website menu, the relationships you will give support to create – it’s
got all wonderful, and it’s really making our son and our family know that that
matter is amusing, which is certainly exceptionally pressing.
Thank you for all!
Also visit my web blog – Alcohol Addiction
March 14th, 2023 at 2:26 pm
I havent checked in here for some time because I thought it was getting boring,
but the last several posts are good quality so I guess I will
add you back to my daily bloglist. You deserve it my friend 🙂
Feel free to surf to my web page Opioid Addiction
March 14th, 2023 at 2:34 pm
I enjoy you because of your whole labor on this website.
My mom loves managing investigations and it is easy to understand why.
Most of us learn all relating to the powerful method you produce precious solutions by means
of this web blog and as well encourage response from website visitors on this concern then our own princess is actually learning a
whole lot. Enjoy the remaining portion of the new year. You have been conducting a stunning job.[X-N-E-W-L-I-N-S-P-I-N-X]I am really
impressed along with your writing skills as neatly as with the structure to your weblog.
Is that this a paid topic or did you modify it yourself? Either
way stay up the nice quality writing, it is uncommon to look a nice blog like this one nowadays.
Have a look at my blog – Redfriday.hu
March 14th, 2023 at 2:42 pm
Well I sincerely liked studying it. This article procured
by you is very useful for good planning.
Feel free to visit my web site; Heroin Addiction
March 14th, 2023 at 2:49 pm
I am always searching online for ideas that can facilitate me.
Also visit my web page – Alcohol Withdrawal
March 14th, 2023 at 2:59 pm
Saved as a favorite, I like your site!
My page: Cocaine Addiction
March 14th, 2023 at 3:04 pm
Hi there very cool site!! Guy .. Excellent ..
Wonderful .. I will bookmark your site and take the feeds additionally I am glad
how to set up a poker game seek
out so many useful info right here in the submit, we need work out extra strategies on this regard, thanks for sharing.
. . . . .
March 14th, 2023 at 3:13 pm
I think other site proprietors should take this website as an model, very clean and wonderful user genial style and design, let alone the content.
You’re an expert in this topic!
My webpage: Luxury alcohol rehab
March 14th, 2023 at 6:34 pm
Hello, i read your blog occasionally and i own a similar one and i was
just curious if you get a lot of spam responses? If so how do you prevent it, any plugin or anything you can recommend?
I get so much lately it’s driving me insane so any assistance is very much appreciated.
Also visit my website – Kkpoker review
March 14th, 2023 at 7:11 pm
Good web site! I really love how it is simple on my eyes and the data are well written. I am wondering how I could be notified when a
new post has been made. I have subscribed to your feed which must do the trick!
Have a great day!
my blog post :: Ceshi.Xyhero.Com
March 14th, 2023 at 7:28 pm
you’re in point of fact a good webmaster. The website loading velocity is incredible.
It kind of feels that you’re doing any distinctive trick.
In addition, The contents are masterpiece. you’ve performed a magnificent process on this topic!
Feel free to surf to my web page Kk Poker
March 16th, 2023 at 2:45 pm
Hello there, I found your web site via Google while looking for a similar topic, your site came up, it seems to be great.
I’ve bookmarked it in my google bookmarks.
My site: Drug Rehab
March 18th, 2023 at 10:38 pm
er sixty minutes. It’s one of the easiest laptop or
computer upgrade treatments one can visualize. Thanks for
spreading your ideas.
My homepage; luxury alcohol rehab
March 19th, 2023 at 3:06 pm
Incredible points. Sound arguments. Keep up the amazing effort.
Here is my website Mental Health care
March 20th, 2023 at 1:28 am
hi!,I like your writing so so much! share we keep in touch extra about your article on AOL?
I need an expert in this space to unravel my problem. Maybe
that’s you! Taking a look forward to peer you.
Also visit my page – alcohol rehab