I want to talk about how to lift if you have no time. This is for the high achievers. I don't just mean entrepreneurs. You can be a high achieving parent, a high achieving doctor, lawyer, nurse, etc. If you want to maximize your time in the gym in the simplest way possible, here is how you do it.
First, a few points. This is not the only way to lift if you're busy, I just wanted to create a simple format that most people can follow so they can maximize their time in the gym.
First, we have to look at the exercise selections for this program.
Exercise number 1 - high bar squat. The high bar squat will hit your quads and glutes effectively. If you can't high bar, then by all means low bar squat.
Exercise number 2 - barbell bench press. The barbell bench press is great for your chest, triceps and anterior deltoids. If you can't barbell bench or you can't get a good range of motion with the barbell bench, then by all means do a dumbbell bench.
Exercise number 3 - Dead stop Row. The dead stop row is a great way to hit your upper and mid back. If you can't dead stop row because of back pain, then substitute for a dumbbell row.
Exercise number 4 - Barbell Overhead Press - great for the shoulders, traps, and triceps. You can substitute for the dumbbell press but tbh I love the barbell overhead press so if you have the ability to do it, then that is my preference..
Exercise number 5 - chin ups. Another great exercise for your lats but also excellent for the biceps. If you can't do a chin up, then do a supinated pull down.
Exercise number 6 - conventional deadlift. The conventional deadlift is awesome for your posterior chain. If you can't do this for some reason you can do a trap bar deadlift, however I would use this as a stepping stone until you can do a conventional deadlift.
Now it's time for the program. I would let "A" be a day and "B" be a day. Prioritize what you need to work on first. If it's upper body pressing musculature then that should be your first exercise.
Day A - Bench, Dead Stop Row, Squat
Day B - OHP, chin ups, deadlift
Ideally you lift 3x per week and just alternate between A and B, adding weight when you can.
Note: I am aware that A is not a number, it is a letter. However, old habits die hard.
At some point you will stop making progress in whatever rep scheme you've been working in. A great place to start is 3 sets of 10 reps. When your progress stalls, just change the rep scheme and build progress through the new rep scheme. For instance, you may change your reps to 3 sets of 5 reps.
Repeat this until you hit some maxes then restart the program. You can stick with the selected exercises or start with the other recommended exercises.
00:00 - About me
01:05 - Exercise selection
01:22 - High Bar Squat
02:03 - Barbell Bench
02:55 - Dead Stop Row
03:30 - Barbell Overhead Press
04:17 - Chin up
05:05 - Conventional Deadlift
06:30 - Building the Program
08:20 - Addressing plateaus
10:30 - Cardio
11:00 - Wrapping it up
25 июл 2024
