#325: Highly Effective Training With Limited Time

#325: Highly Effective Training With Limited Time

Author: Barbell Medicine December 13, 2024 Duration: 1:26:11
Barbell Medicine Podcast
HealthHealth & FitnessFitness

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 FIGS and use my code FIGSRX for a great deal: https://wearfigs.com
* Check out Factor: http://factormeals.com/bbm50off
* Check out Quince: https://quince.com/bbm


Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy

Hosted by the team at Barbell Medicine, the Barbell Medicine Podcast delves into the complex intersection of health, fitness, and medical science. Rather than offering quick fixes, the discussions here are grounded in evidence-based practice, exploring how training, nutrition, and lifestyle intersect with long-term well-being. You’ll hear nuanced conversations that challenge common fitness myths and provide practical insights applicable to both everyday lifters and clinical populations. Episodes often feature deep dives into rehabilitation, strength programming, pain science, and metabolic health, all delivered with a focus on applying robust scientific principles to real-world scenarios. This podcast serves as a valuable resource for anyone looking to move beyond oversimplified advice and understand the “why” behind effective training and sustainable health practices. Tune in for thoughtful analysis and accessible explanations that make the latest research relevant to your own goals.
Author: Language: English Episodes: 100

Official website RSS
Barbell Medicine Podcast
Podcast Episodes
Episode #367: Training Load ft. Dr. Franco Impellizzeri [not-audio_url] [/not-audio_url]

Duration: 1:27:52
In this episode, we're joined by renowned sports scientist and researcher, Dr. Franco Impellizzeri, for a deep dive into the complex world of training load.Dr. Impellizzeri discusses his journey in sports science and hel…
Episode #364: Polycystic Ovarian Syndrome (PCOS) [not-audio_url] [/not-audio_url]

Duration: 1:34:03
In this episode of the Barbell Medicine podcast, Dr. Jordan Feigenbaum and Dr. Lorraine Baraki discuss Polycystic Ovarian Syndrome (PCOS), a common endocrine disorder affecting women's health. They explore the complexiti…
Episode #362: Weighted Vests [not-audio_url] [/not-audio_url]

Duration: 25:55
In this episode of the Barbell Medicine podcast, Dr. Jordan Feigenbaum discusses using weighted vests in exercise.Become a Barbell Medicine Plus Member TodayNew Stuff:Seminar Sign-upSecond Generation Low Fatigue Programs…
Bonus Episode: Dr. Baraki on Pain [not-audio_url] [/not-audio_url]

Duration: 23:04
In this lecture, Dr. Austin Baraki talks about pain during exercise, including what it means and what to do about it. Become a Barbell Medicine Plus Member TodayNew Stuff:Seminar Sign-upSecond Generation Low Fatigue Prog…

«12345678910»