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Sisällön tarjoaa Barbell Medicine. Barbell Medicine tai sen podcast-alustan kumppani lataa ja toimittaa kaiken podcast-sisällön, mukaan lukien jaksot, grafiikat ja podcast-kuvaukset. Jos uskot jonkun käyttävän tekijänoikeudella suojattua teostasi ilman lupaasi, voit seurata tässä https://fi.player.fm/legal kuvattua prosessia.
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#325: Highly Effective Training With Limited Time

1:26:11
 
Jaa
 

Manage episode 455318031 series 2973572
Sisällön tarjoaa Barbell Medicine. Barbell Medicine tai sen podcast-alustan kumppani lataa ja toimittaa kaiken podcast-sisällön, mukaan lukien jaksot, grafiikat ja podcast-kuvaukset. Jos uskot jonkun käyttävän tekijänoikeudella suojattua teostasi ilman lupaasi, voit seurata tässä https://fi.player.fm/legal kuvattua prosessia.

The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.

Recommendations for training on limited time:

  • Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired.
  • Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.
  • Strategies for efficient programming include:
  • Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)
  • Using supersets of antagonist muscle groups or unrelated movements
  • Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8
  • Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM
  • Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines

Time Crunch Template (Update coming soon!)

Resources Page: https://www.barbellmedicine.com/resources/

Template Quiz: https://www.barbellmedicine.com/template-quiz/

References:

Detraining Podcast

For more of our stuff:

Website

Apparel

App

Tech Support on YouTube:

https://www.youtube.com/watch?v=EDuf2vIU7JY

Need a coach? Contact Us:

https://www.barbellmedicine.com/contact-us-coaching-inquiry/


Our Sponsors:
* Check out Incogni: http://incogni.com/barbell
* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com
Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
  continue reading

346 jaksoa

Artwork
iconJaa
 
Manage episode 455318031 series 2973572
Sisällön tarjoaa Barbell Medicine. Barbell Medicine tai sen podcast-alustan kumppani lataa ja toimittaa kaiken podcast-sisällön, mukaan lukien jaksot, grafiikat ja podcast-kuvaukset. Jos uskot jonkun käyttävän tekijänoikeudella suojattua teostasi ilman lupaasi, voit seurata tässä https://fi.player.fm/legal kuvattua prosessia.

The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.

Recommendations for training on limited time:

  • Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired.
  • Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.
  • Strategies for efficient programming include:
  • Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)
  • Using supersets of antagonist muscle groups or unrelated movements
  • Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8
  • Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM
  • Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines

Time Crunch Template (Update coming soon!)

Resources Page: https://www.barbellmedicine.com/resources/

Template Quiz: https://www.barbellmedicine.com/template-quiz/

References:

Detraining Podcast

For more of our stuff:

Website

Apparel

App

Tech Support on YouTube:

https://www.youtube.com/watch?v=EDuf2vIU7JY

Need a coach? Contact Us:

https://www.barbellmedicine.com/contact-us-coaching-inquiry/


Our Sponsors:
* Check out Incogni: http://incogni.com/barbell
* Check out Rosetta Stone and use my code TODAY for a great deal: https://www.rosettastone.com
Support this podcast at — https://redcircle.com/barbell-medicine-podcast/donations
Advertising Inquiries: https://redcircle.com/brands
Privacy & Opt-Out: https://redcircle.com/privacy
  continue reading

346 jaksoa

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