Time Efficient Training

[Richard Dick]

What do you think are some useful splits, methods, training techniques for training or coaching someone else in short sessions?

 

[noel]

hard to answer as depend on goals, background, injury - the persons own attitude and technical ability

short sessions in general would be super sets and giant sets to make the most use of the time but requires some background else you'll spend alot of time coaching not doing. same applies to the various degrees of difficulty (and the persons ability to learn movements).

 

[GhostOf2Can]

If I’m stuck for time I’ll just train movements

example week if very busy:

day 1: Dips + Deadlifts
day 2: Squat + Rows + Curl
Day 3: Dips + Squat + Sandbag load/Carries + Curl

I just try and hit every bodypart in some form and concentrate on really pushing progression on the big compound exercises I am doing. Works well tbf.
This year I’ve worked up from being able to do 25 dips with bodyweight to 60 reps on the first set or multiple sets of 10-12 with 60kg strapped around my waist. Chest, Delts and Tri’s are bigger for sure and it’s pretty much all I do for those muscle groups now. Takes me about 45 mins a week to do two dip sessions

I don’t really use traditional bodypart splits anymore as I struggle to stay interested doing small isolation exercises like pulldowns, lunges etc. I just hit the big stuff and add in a bit of conditioning stuff with sandbags etc

 

[Richard Dick]

I wonder if you could combine those two approaches and pick one big compounds movement per session to progress with followed by two or three accessories that don't really require much technique and do them in supersets or a circuit.

E.g. Monday - bench then pushdowns superset with lateral raises
Tuesday - deadlifts followed by pull-downs superset with curls

 

[noel]

yep you could..... its a shortened version of what Milos preaches. few heavy exercises then rounds of giant sets ....just minus the boatload of slin and peri workout carbs!!

 

[RS86]

I train 3x a week and usually 1hr 30 per session roughly. Because I work and have so many kids I'm v time restricted. I've won at national level in PL and came 2nd in strongman despite this.

My typical split is legs, push, pull based around the big 3. Most of the time I do my main lift and 2 accessories for each and change them about over time.

 

[Richard Dick]

That's

I train 3x a week and usually 1hr 30 per session roughly.

That's how I've trained before when life is busy. I'm wondering more about scenarios where you can train shorter every day sessions, like 45 minutes. Like for people who train during lunch hours and things.

 

[RS86]

That's

That's how I've trained before when life is busy. I'm wondering more about scenarios where you can train shorter every day sessions, like 45 minutes. Like for people who train during lunch hours and things.

I get ya. Personally i'd take the same approach as I do, but just separate my main lifts and accessories into separate sessions

 

[Simon90]

Seth feroce chest workout can be done very fast imo.
Incline press-seth sets

Incline dB flyes superset pushups

Pec Dec superset dips

Cable flyes drop Set to fail
Ladder pushups to fail

Summat like that, it's on YouTube, used to be my go to chest workout when stuck for time.
30-60secs rest, nasty pump and lifts can be progressed each workout

He has similar workouts for all muscle groups.

Tbf all my workouts are fast warming up is the longest bit for me

The above can easily be donee under 40mins with warming up