#325: Highly Effective Training With Limited Time

The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.

Recommendations for training on limited time:

• Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired.
• Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.
• Strategies for efficient programming include:
• Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)
• Using supersets of antagonist muscle groups or unrelated movements
• Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8
• Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM
• Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines

Time Crunch Template (Update coming soon!)

Resources Page: https://www.barbellmedicine.com/resources/

Template Quiz: https://www.barbellmedicine.com/template-quiz/

References:

Detraining Podcast

• Wolin 2008
• Sturm 2019
• Garcia-Hermoso 2022
• Benito 2020
• Radaelli 2015
• Grgic 2018
• Nolan 2018
• Chen 2022
• Gavanda 2020
• Hortobagyi 1993
• Halonen 2024
• Mujika 2001
• Smith 2003
• Encarnacao 2022
• Staron 1991
• Ivey 2000
• Grgic 2022
• Piercy 2018
• Hamer 2017
• Khurshid 2023
• Schoenfeld 2017
• Krieger 2009
• Perkin 2019
• Fyfe 2022
• Androulakis-Korakis 2021
• Borde 2015
• Lesinski 2016
• Yang 2018

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