#325: Highly Effective Training With Limited Time

Barbell Medicine Podcast

Barbell Medicine

Health & Fitness

4.8 • 1.2K Ratings

🗓️ 13 December 2024

⏱️ 93 minutes

🔗️ Recording | iTunes | RSS

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Summary

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!)

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

References:

Detraining Podcast

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Transcript

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0:00.0	Have you ever wanted to learn a new language? Maybe you were inspired by a recent international
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0:57.9	Redeem your 50% off at rosettastone.com slash today.
1:02.5	Hi, I'm Dr. Jordan Feigenbaum, founder of Barbaugh Medicine.
1:05.4	Over the last 10 plus years in business, we've built a team of amazing professionals that
1:09.3	includes physicians, physical therapists,
1:11.4	dietitians, and strength coaches that are available to help you reach your goals. Whether it's
1:15.5	strength and muscle gain, weight management, or recovering from an injury, we have some of the
1:19.2	best coaches in the game and have worked with people from all walks of life. From teens to grandparents
1:23.7	and beginners to elite level athletes, our experienced team of professionals work together to meet you where you're at and give you what you need to succeed. That's the
1:31.4	Barboumedicine difference. If you're not sure exactly what you need, take the quiz linked in
1:35.6	the description below or send us an email, support at barbellmedicine.com and we'll get you sorted.
1:40.0	From all of us here at Barbone Medicine, we look forward to hearing from you. We'd love to help.
1:53.8	Welcome back to the Barbell Medicine podcast where we bring modern medicine to strength conditioning and strength conditioning in modern medicine.
	...

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