Tag Archives: workout plan

Make Your Workout More Efficient and Productive

16 May

squat4[1]According to a Men’s Health survey, the number one reason for not working out is “not enough time.”  I would argue that most of the people who gave this response just don’t know how to be efficient and productive in the weight room.  If you spend a lot of time chatting, flirting, reading, waiting, and flexing, you’re wasting your time — and wasting your workouts.

Here are some strategies to help you be more efficient and productive at the gym:

  • Have a plan.  Don’t “wing it.”  Create a written itinerary and maintain a workout chart.  Keep track of your exercises, weight, reps, sets, and rest intervals.
  • Don’t let socializing interrupt your workout.  Stay on task.  If you absolutely must, chitchat for a few minutes when you arrive and before you leave.
  • Stay focused on your workout.  I realize there may be plenty of distractions.  Don’t get caught up watching the “scenery” at the gym.
  • Be purposeful with your warmup.  A dynamic warmup (movement prep) only takes a few minutes, prepares your nervous system for activity, and builds strength, stability, and flexibility.
  • Don’t rest so much.  Try doing supersets — performing one movement after another without rest (for example, after a set of bench presses, move directly to a set of dumbbell rows).  Then rest briefly and repeat the superset.  Since each exercise works opposing muscles or movements (pushing versus pulling in this case), you won’t tire as quickly and can spend less time resting between sets.
  • Don’t spend a lot of time waiting for equipment to become available.  Grab a pair of dumbbells, medicine ball, kettlebell, etc. and be productive while you wait, or substitute another exercise with a similar movement.
  • Try high-intensity intervals.  Instead of a slow, steady, low-intensity aerobic workout, pick up the pace every 30-60 seconds.  Raising your intensity by just 15-20% will double the calories burned and cut your workout time in half.
  • Skip the isolation exercises, like bicep curls and crunches.  They provide a very low return on investment.  Try combination moves, like the dumbbell lunge to curl to overhead press.  The most basic compound movements — squats, deadlifts, pull-ups, push-ups, and rows — are often the most effective.

Get STRONGER, Get FASTER!

Your thoughts?

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Don’t Just Work Hard, Work Smart

27 Jan

work-smart[1]“More is better” is a philosophy that applies to a lot of different situations.  When it comes to strength training, though, more (reps, sets, days) is not necessarily better.  As a matter of fact, research indicates that more can be associated with a diminishing return.  Don’t gauge the effectiveness of your exercise routine by the amount of time you spend in the weight room.  Instead, take a closer look at what you accomplish — in both the short- and long-term.  Effort is important… you’ve got to work hard.  But hard work without a purposeful plan won’t get you very far.

What is Your Goal?

First of all, have a goal.  There are several different reasons for strength training.  Most people who workout want to realize improvement in one or more of the following areas:

  • Strength
  • Power
  • Speed
  • Agility
  • Athleticism
  • Hypertrophy (size)
  • Endurance
  • General fitness
  • Weight management

It’s important to understand what you want to accomplish, since different strategies are necessary to achieve different results.  A strength and conditioning professional can help you sort out things like exercise selection, intensity level, sets, repetitions, rest intervals, and days per week.  Make sure to align your plan with your goal(s).

Commit Your Plan to Writing

Once you’ve decided on the plan/strategy that’s right for you, put it on paper (or, I guess, in your smart phone).  Create a workout chart to track your activity and progress.  Refer to them frequently.

Be Aggressive but Realistic

You should challenge/push yourself a little more with each subsequent workout — add a little more weight, one or two more reps, or the speed at which you progress through the exercise.  Don’t allow yourself to plateau.  Your body will adapt to your current level of activity, so variety and progression is the key.

Organization/Commitment

Don’t leave your workout for when you “have” time.  You’ve got to make time for strength training.  Treat it as you would any other appointment or priority — schedule it in advance.

Get STRONGER, Get FASTER!

Your thoughts?

Make Your Workout More Efficient and Productive

12 Apr

squat4[1]According to a Men’s Health survey, the number one reason for not working out is “not enough time.”  I would argue that most of the people who gave this response just don’t know how to be efficient and productive in the weight room.  If you spend a lot of time chatting, flirting, reading, waiting, and flexing, you’re wasting your time — and wasting your workouts.

Here are some strategies to help you be more efficient and productive at the gym:

  • Have a plan.  Don’t “wing it.”  Create a written itinerary and maintain a workout chart.  Keep track of your exercises, weight, reps, sets, and rest intervals.
  • Don’t let socializing interrupt your workout.  Stay on task.  If you absolutely must, chitchat for a few minutes when you arrive and before you leave.
  • Stay focused on your workout.  I realize there may be plenty of distractions.  Don’t get caught up watching the “scenery” at the gym.
  • Be purposeful with your warmup.  A dynamic warmup (movement prep) only takes a few minutes, prepares your nervous system for activity, and builds strength, stability, and flexibility.
  • Don’t rest so much.  Try doing supersets — performing one movement after another without rest (for example, after a set of bench presses, move directly to a set of dumbbell rows).  Then rest briefly and repeat the superset.  Since each exercise works opposing muscles or movements (pushing versus pulling in this case), you won’t tire as quickly and can spend less time resting between sets.
  • Don’t spend a lot of time waiting for equipment to become available.  Grab a pair of dumbbells, medicine ball, kettlebell, etc. and be productive while you wait, or substitute another exercise with a similar movement.
  • Try high-intensity intervals.  Instead of a slow, steady, low-intensity aerobic workout, pick up the pace every 30-60 seconds.  Raising your intensity by just 15-20% will double the calories burned and cut your workout time in half.
  • Skip the isolation exercises, like bicep curls and crunches.  They provide a very low return on investment.  Try combination moves, like the dumbbell lunge to curl to overhead press.  The most basic compound movements — squats, deadlifts, pull-ups, push-ups, and rows — are often the most effective.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Just Work Hard, Work Smart

13 Feb

work-smart[1]“More is better” is a philosophy that applies to a lot of different situations.  When it comes to strength training, though, more (reps, sets, days) is not necessarily better.  As a matter of fact, research indicates that more can be associated with a diminishing return.  Don’t gauge the effectiveness of your exercise routine by the amount of time you spend in the weight room.  Instead, take a closer look at what you accomplish — in both the short- and long-term.  Effort is important… you’ve got to work hard.  But hard work without a purposeful plan won’t get you very far.

What is Your Goal?

First of all, have a goal.  There are several different reasons for strength training.  Most people who workout want to realize improvement in one or more of the following areas:

  • Strength
  • Power
  • Speed
  • Agility
  • Athleticism
  • Hypertrophy (size)
  • Endurance
  • General fitness
  • Weight management

It’s important to understand what you want to accomplish, since different strategies are necessary to achieve different results.  A strength and conditioning professional can help you sort out things like exercise selection, intensity level, sets, repetitions, rest intervals, and days per week.  Make sure to align your plan with your goal(s).

Commit Your Plan to Writing

Once you’ve decided on the plan/strategy that’s right for you, put it on paper (or, I guess, in your smart phone).  Create a workout chart to track your activity and progress.  Refer to them frequently.

Be Aggressive but Realistic

You should challenge/push yourself a little more with each subsequent workout — add a little more weight, one or two more reps, or the speed at which you progress through the exercise.  Don’t allow yourself to plateau.  Your body will adapt to your current level of activity, so variety and progression is the key.

Organization/Commitment

Don’t leave your workout for when you “have” time.  You’ve got to make time for strength training.  Treat it as you would any other appointment or priority — schedule it in advance.

Get STRONGER, Get FASTER!

Your thoughts?

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