Strength Training On The Go
As
a busy executive, you don’t have time to be spending hours in the gym each day
and as such, you want a workout that gets you in and out as quickly as
possible.
By
using a few key strategies as you go about your workout program design, you can
ensure that you do just that.
So
what should you know about building a strength training program on the go?
Let’s go over the key facts.
Full Body Approach
First
things first, as we mentioned earlier, to create a workout on the go, you’ll
definitely want to perform the full body approach. Since this requires you to be in the gym just
three times per week, it allows you to maintain that minimum time commitment.
And,
if you’re especially busy, you could get away with just two workouts per week
provided you are hitting each muscle group once every five days. This is the minimum amount requirement to see
progress in terms of strength and muscle gains.
Circuit Training Set-Ups
Another
thing to keep in mind is that you may want to set your workout up using a
circuit training fashion.
This
is going to involve you choosing five to six different exercises to perform and
then doing each one immediately after another until the entire circuit is
completed.
Once
that circuit is done, then you’ll rest for a brief period of time and then
complete it again.
Note
that if you are going to be using this set-up, you will sacrifice slightly on
the total amount of weight you’ll be lifting as rest periods are pretty much
non-existent, so this set-up is best with those who have the goal of fat loss
and simple conditioning.
If
you hope to achieve maximum strength progress, then you’ll need a different
set-up that does allow for more rest.
But,
if you want to get in and out of the gym quickly, this is definitely one
workout plan that will allow you to do so.
Most
circuits won’t take much more than 15-20 minutes to complete, assuming you’re
doing two to three rounds.
Compound Supersets
If
you would prefer not to go with the circuit training route, another option is
to perform compound supersets. This means that rather than performing five or
six exercises back to back, you’re going to perform just two and the two
exercises you choose are going to be both compound exercises.
When
doing this set-up, it’s best to choose an upper body exercise paired with a
lower body exercise as then half the body can rest while the other half is
working and vice versa.
This
will then allow you to cut back on your overall rest periods better without
sacrificing how much weight you can lift overall throughout the session.
So
for example, some compound supersets that you could use would include:
·
Bench press/squat
·
Bent over row/deadlift
·
Shoulder press/lunge
·
Pull-up/leg press
…and
so on. Each of these is going to work
the body incredibly well in the 90 seconds to two minutes it takes to complete
them and will help you save time in the gym.
Max Out Sets
Finally,
the last way to create a workout to go is to focus on just doing one single
full-out set.
While
you do generally get better gains from multiple sets (two to three), it is that
first set that is absolutely critical for moving your progress along.
If
you find that one day you are just very short on time, you can go into the gym
and perform your typical workout program, but rather than doing the 2-5 sets
you have scheduled, just push yourself for that one full-out set.
This
will only take about 10 minutes to complete then, but at least you’ll still be
stimulating the muscles, maintaining your lean muscle mass, and moving forward
with your progress.
On
an occasional basis, this can be perfectly fine to do to sustain your workout
when you get exceptionally busy.
So
there you have some of the key tips to remember to form the best workout on the
go. Use these and you will definitely not be spending all your free time in the
gym.
Now let’s go over some of the most common
strength training mistakes that many people make as they go about their workout
program.
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