Use of time in the gym. Exercises and Routines
Sometimes we wish the day had more hours to do whatever we want and among those things is the time spent in the gym. However, as you can not add more hours to the clock, we have to find ways to maximize and make the most of the little time available to train. Unlike what many people think, no need to spend hours and hours in the gym to get results.
One of the tricks we can implement is to replace exercises seek to give us more encouragement to the body, that is, try the exercises are made and involve many muscles and avoid isolation. For example, dominated require more muscular effort and involve more muscle groups that milestone. Here is a short list of very interesting compound exercises:
For legs and lower torso:
- Dead weight
Arms and upper torso:
- Bench Press
- Bent-over row (standing)
- Military Press
For the whole body:
- Olympic Lifting
If necessary, use supplements
Many people think that the use of supplements is not "natural". Well, being fussy weightlifting and many movements that are performed in the gym are not common and natural. The fact is that using supplements head is not longer healthy or natural.
That said, the plan is not supplemented because yes, the question is to meet the needs that we are not able to meet with the diet. In addition, each person will have different shortcomings (or not), for example, have difficulty recovering after workouts.
Bad habits in the gym
Saving time also means eliminating the habit of endless talks and discussions with fellow gym. Nor are we saying that we have to be serious and quiet, the idea is that the talks did not last longer than it does the rest between sets we have planned.
Keep the phone in the office or wherever you see fit but ... you do not need!
Different objectives require different workouts. Not the same target muscle definition than hypertrophy or fat burning. Then you have several proposals of routines depending on the objectives. With either of these routines would employ in many cases less than an hour. Basically, what you will be doing is incorporating compound exercises we have quoted above.
- Chin-ups: 10 reps, rest 45-60 seconds
- Squats: 10 reps, rest 45-60 seconds.
Alternate one set of each exercise for 30 minutes. Squats are preferably front, ie with the front bar resting.
- Bench Press: 8 reps, rest 60-90 seconds
- Bent-over row: 8 reps, rest 60-90 seconds
Alternate one set of each exercise for 20 minutes. The bench press and dumbbell preferably the standing barbell.
- Funds: to failure, without rest.
- Supine grip Pulldown: 12 reps, rest 90 seconds.
Alternate one set of each exercise for 20 minutes.
- Chin-weight: 4 reps, rest 60-90 seconds.
- Squats: 6 reps, rest 60-90 seconds.
Alternate one set of each exercise for 30-45 minutes.
As you can see they are not very conventional routines. The idea is that, together with the goal we seek for each of the routines, can get an increased endurance. Furthermore, by exchanging different exercise sets look more semi-simultaneous work in different parts of the body to stimulate the production of growth hormone.
To burn fat, muscle definition or reduction of body fat percentage. The best weight training for this purpose is the style circuit. Again use compound exercises to save time and increase metabolic demand.
- Romanian Deadlift
- Flat bench press
- Dumbbell Lunge
- Supine grip pull
- Press (legs)
- Military Press
Alternate one set of each exercise and repeat the circuit 3-4 times with an interval of 2-3 minutes between sets. Do not exceed 8 reps for each exercise, except reporters do 20 reps.