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The notion of working out for less time, but getting more results sounds too good to be true. The fact of the matter is, those long 1 hour sessions in the gym can actually hinder your fitness productivity.
With the constraints of work/home life we will always find it hard to fit in a trip to the gym, which can total one and a half hours with travel time, changing, showering etc. The good news is that achieving amazing results can absolutely be achieved in a fraction of your normal work out time.
The key to success is all in your preparation and organisation.
For example:
• Join a gym that is close to home.
• If possible, only visit the gym at off-peak, or less busy times
• Prepare your gym bag the evening before your workout.
• Consider showering when you get home, rather than at the gym.
These simple steps can shave time of your total gym time which means you can properly fit your work outs into your daily routine.
It is completely normal when we start out to hit the gym hard maybe working out with weights every day doing the same muscle groups on those day too. Not only is this detrimental to your success it can cause break own of the muscle tissue which can even shrink your muscles (known as atrophy).
The solution to this is to organise your workouts. You need to allow sufficient rest time for your tired and torn muscles to recover and grow stronger; this can take up to 10 day according to strength training experts.
During strength training the power of the muscle post work out is diminished for up to 3 days after and can sometimes take up to between 7-10 days in some cases. The muscle soreness can last between 2-4 days in this period but even when this has gone the muscle is still adapting and growing stronger.
The big picture here is that for a period 7-10 days post work out the muscle damage has stopped, the immune system has done its job securing your damaged fibres and your muscle fibres are built up bigger and stronger than before which is why we work out right?
Each individual is different and following a few simple steps can indicate if you have allowed sufficient rest time post work out. These are:
1. Check muscle soreness has completely gone.
2. Your range of motion must be at its full
3. Does your muscle group feel stronger?
4. If the weight seems heavier
These are quick indications whether you have allowed sufficient recovery time. Your recovery time is key to building stronger muscle fibres which ultimately will lead to a stronger body.
So now we understand that recovery time is what allows muscle to grow then how do we create a work out to sufficiently stimulate the muscle?
What we need are much shorter but intense work outs. Workouts which really do not need to last any longer than 7 minutes of total effort (resting between sets can be between 2- 5 minutes depending on intensity). The key to success is loading the muscles with a weight which will be a 3-5 rep set to failure with lighter weights used to warm up and get the blood pumped into your muscles.
Over training the muscle with set after set will not achieve the desired growth. Once a particular exercise has been done to failure such as flat bench, then that is sufficient stimulation for the muscle to have been damaged and instigate the growth and adaptation.
When the muscles have been worked then the recovery and time away from the gym will be the final piece of the jigsaw. A period of at least 7 days with adequate protein consumption to give the muscles time to grow is a must.
The days of working the same muscle group every day or every other day are gone. If you want strength training success then following the above advice is the ONLY way to go.
To sum up:
The training must be short but intense and to failure.
The recovery must be between 7-10 days.
Diet must be controlled and have ample protein to enable muscle repair and immune system function without your body having to break down other muscle tissue to get the protein needed.
These simple steps are the key to your success. Happy growth!
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