The only basics you need
How To Spend LESS Time In The Gym👇
(Without sacrificing your gains/ progress)
Here’s what I think about when I write programs & DON’T want to spend more than an hour in the gym (which is pretty much all the time now):
1️⃣ Fewer total sets - pretty obvious, but reduce the total amount of sets you’re aiming to do before you even step foot in the gym, rather than trying to rush through a workout that would typically take you much longer to complete.
2️⃣ Higher effort per set - make the sets that you do complete, really count. There’s no room for fluff sets.
3️⃣ Leave only 1 rep in the tank - ties in with the above, in that our sets should be difficult enough to see the bar speed slow down involuntarily despite in spite of your best efforts for that not to happen.
4️⃣ + 5️⃣ 3 min rest periods - enough to be 7/10 recovered for your next set so you can get close to repeating your performance on the previous set. Rest enough to be strong - you’re trying to build muscle not treat your session like a high rep circuit with little rest to burn calories. Track your rest periods so you stay on task. Don’t be tempted to doom scroll in the gym, loser.
6️⃣ Group similar muscle groups - minimises the need for warming up on subsequent exercises and sets once you’re into your work.
7️⃣ Track every set you do - otherwise you have no way of knowing what you did last time, or if you’re getting stronger over time.
8️⃣ Superset opposing muscle groups if need be so you can get more work done in less time, whilst still getting enough rest for each muscle group.
My brand new SM45H Program drops this Friday, 21st March. It does ALL of the above for you & has it’s own app so you can track your workouts & rest periods & get stronger every week.
Get jacked. Get strong. Get out of the gym in 45 minutes, training 3-5 times per week (up to you).Comment BUSY below & I’ll send you a free week of the program & app before it goes live on Friday 💪
#gymgirlessentials #love #workout #workoutroutine #lifestyle
If you're looking to optimize your gym sessions and spend less time working out without losing progress, focusing on efficiency and smart programming is key. One approach is to reduce the total number of sets you perform, which can lower your overall workout duration without compromising gains. By concentrating on fewer, high-effort sets where you leave only one rep in reserve, you ensure each set is productive and stimulates muscle growth. Implementing 3-minute rest periods between sets allows you to recover sufficiently (about 70% recovered) to perform consistently across your workout, enabling strength gains instead of treating your session like a cardio circuit. Tracking every set and rest period is essential for monitoring progress and maintaining workout intensity. Using tools such as apps can help prevent distractions like scrolling on your phone and keep you accountable. Grouping similar muscle groups together minimizes warm-up times and keeps your workout flowing smoothly. Additionally, supersets of opposing muscle groups enable you to work more within the same timeframe while providing adequate rest for each muscle group. This tactic enhances efficiency while maintaining performance. Programs designed around these principles, like the described SM45H Program, help you accomplish strength and hypertrophy goals with just 45-minute sessions, 3-5 times a week. Whether you have a busy schedule or simply want to streamline your gym routine, these basics form a foundation for effective time-saving workouts that don't sacrifice results.
