Question of Resistance Training #4: Three Tips to Maximize Your Workout in Minimal Time

Resistance training questions #2 and #3 discussed how many days/week should be taken off as well as how often a full week should be taken off from training for recovery reasons.  There was quite a bit of positive feedback from people who have busy schedules regarding not having to "Live in the Gym" to get results.  Based off that feedback this post will discuss how to be time efficient while resistance training.  These tips will help with fat loss, muscle tone and decrease the chance of injury. 

1. Maintain Consistent Rest Periods.  Try to use a timer or stopwatch (Doesn't have to be anything fancy) and keep your rest between exercises to 30-45 seconds.  Pick a number (30-seconds for example) and be consistent with it during the whole workout.  You will be surprised by how much you can get done by following this simple rule.
2. Pair Opposing Muscle Groups.  World renowned strength coaches Charles Poliquin (Canada) and Ian King (Australia) get credit for this.  Some examples of pairs include:  Biceps/Triceps, Chest/Back, Quads/Hamstrings, etc.  Here is an example of a biceps and triceps pair.  Perform a Biceps Barbell Curl, rest 45-seconds and then perform a Triceps Rope Pushdown, rest 45-seconds and repeat for the required number of sets.  Once the sets are completed move on to the next pair of exercises.  This technique will save time (One muscle group is resting while one is working), elevate the heart rate and decrease the chance of injury because the muscle groups in the workout are more balanced [1, 2].
3. Pair Upper Body/Lower Body Exercises.  This technique might be the most effective for people who don't have extra time for cardio to drop body fat and tone up[3].  It is best done by dividing the body into four quadrants and pairing them up[4].  For example, pair an upper body front exercise like Flat Dumbbell Chest Press with a lower body back exercise like Seated Leg Curls.  A second example is an upper body back exercise (Seated Cable Row) paired with a lower body front exercise (Barbell Squats).  When doing this heart rate elevates in a big way and growth hormone will elevate due to increased blood lactate levels.  This will cause increased fat loss in a short time period.

The above tips should keep total workout time well under 60-minutes and keep days in the gym to 3-4 max.  In future posts additional efficient workout techniques will be discussed.  For now, try one of the above and see what happens.

References:

1. King, I.  2002.  Get Buffed 3rd edition.  Reno, NV:  Kingsports Publishing.
2. Poliquin, C.  2006.  Poliquin Principles.  Phoenix, AR: Poliquin Perfromance Center.
3. Poliquin, C.  2004.  German Body Comp Program.  Phoenix AR:  Poliquin Performance Center.
4. Flynn, C. "Program Design."  Poliquin Strength Institute.  Providence RI.  15-16 May 2010.