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
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