#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:

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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

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