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Forum » Jacked people with busy schedule GTFIH
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Thread: Jacked people with busy schedule GTFIH

post 1638264403 05-11-2021, 12:23 AM
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Jacked people with busy schedule GTFIH

So rn I train 6 days a week but I have loads of free time.
That's going to change very soon and I can only spend about an hour per day in the gym.

How can I get the most out of the hour?

At the moment I'm thinking about increasing the density of my volume. So more sets with less rest to compensate for the reduced set quality due to impeded intra-set recovery.

Anyone else got any tips? Can't be losing these gains

Also super sets. What else?
post 1638264813 05-11-2021, 12:37 AM
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Originally Posted By lurker654⏩
So rn I train 6 days a week but I have loads of free time.
That's going to change very soon and I can only spend about an hour per day in the gym.

How can I get the most out of the hour?

At the moment I'm thinking about increasing the density of my volume. So more sets with less rest to compensate for the reduced set quality due to impeded intra-set recovery.

Anyone else got any tips? Can't be losing these gains

Also super sets. What else?
if you can work out for longer than an hour you ain't working very hard.. unless you're training for endurance. if you're going for hypertrophy, after 1hr you should be throwing up
post 1638265483 05-11-2021, 01:05 AM
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  1. Peacening
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Do 1 work set per exercise using rest/pause like this:

Rep out till failure with a weight you can do 10-15 times. Rack it and take deep breaths for 30 sec, unrack and go to failure, rack it and deep breaths for 30 sec, unrack and go to failure.

It's pretty fukkin brutal at first especially on squats but my workouts take like 40 min doing full body which is great.
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post 1638265673 05-11-2021, 01:12 AM
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Originally Posted By Peacening⏩
Do 1 work set per exercise using rest/pause like this:

Rep out till failure with a weight you can do 10-15 times. Rack it and take deep breaths for 30 sec, unrack and go to failure, rack it and deep breaths for 30 sec, unrack and go to failure.

It's pretty fukkin brutal at first especially on squats but my workouts take like 40 min doing full body which is great.
Gooooooood idea. I do this on finisher lifts like pushups or whatever sometimes.

Will definitely start. Maybe do this + drop sets
post 1638265863 05-11-2021, 01:19 AM
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LOL an hour is plenty of time.
The billionaire and the beggar both have 24 hours in a day.

That's why grandma's apple pie rocks and yours sucks.
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post 1638266123 05-11-2021, 01:26 AM
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Originally Posted By Peacening⏩
Do 1 work set per exercise using rest/pause like this:

Rep out till failure with a weight you can do 10-15 times. Rack it and take deep breaths for 30 sec, unrack and go to failure, rack it and deep breaths for 30 sec, unrack and go to failure.

It's pretty fukkin brutal at first especially on squats but my workouts take like 40 min doing full body which is great.
Sounds good but you'll be cooked in a short while doing those workouts constantly.
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post 1638267983 05-11-2021, 02:42 AM
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Originally Posted By beegeener⏩
if you can work out for longer than an hour you ain't working very hard.. unless you're training for endurance. if you're going for hypertrophy, after 1hr you should be throwing up
lol
post 1638272813 05-11-2021, 05:22 AM
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Originally Posted By beegeener⏩
if you can work out for longer than an hour you ain't working very hard.. unless you're training for endurance. if you're going for hypertrophy, after 1hr you should be throwing up
This kind of misinformation is what puts people off from going to the gym. I lifted for 90 minutes today - full body. Squats, bench, deadlifts, clean and press, pull-ups, tricep extensions and barbell curls. Yeah I was tired at the end, but not feeling like I was about to hurl.

You don’t need to torture yourself to make progress in the gym. In fact, regularly overdoing it is going to be counterproductive for long term progress. You’re going to be physically and mentally burnt out all the time.

We’ve all done chit in the gym that’s made us want to puke. 20-rep squats, high-rep burnout sets etc. those things have a time and place. But you can’t do it all the time. Not if you want to make long term progress.

Or maybe you can - if you’re blasting an assload of “restoratives”.
Originally Posted By Peacening⏩
Do 1 work set per exercise using rest/pause like this:

Rep out till failure with a weight you can do 10-15 times. Rack it and take deep breaths for 30 sec, unrack and go to failure, rack it and deep breaths for 30 sec, unrack and go to failure.

It's pretty fukkin brutal at first especially on squats but my workouts take like 40 min doing full body which is great.
This sounds good in theory, but it doesn’t work in practice. If you don’t rest long enough between sets, not all muscle fibers are able to fire again - because they haven’t recovered.

People training for maximum hypertrophy shouldn’t be taking short rest periods. Those who still believe this are relying on antiquated data to determine their training philosophies

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post 1638273613 05-11-2021, 05:42 AM
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Originally Posted By Ironface⏩
This kind of misinformation is what puts people off from going to the gym. I lifted for 90 minutes today - full body. Squats, bench, deadlifts, clean and press, pull-ups, tricep extensions and barbell curls. Yeah I was tired at the end, but not feeling like I was about to hurl.
Good points. "Just train hard" is intellectually lazy advice and it's actually more like beginner advice. Once you can't make linear/immediate gains anymore, you realise that training all out every session is not sustainable and is not conducive to progress.

Hard work is necessary but not sufficient. 'hard work' is not a periodisation scheme that considers variables like fatigue accumulation etc.
post 1638273653 05-11-2021, 05:42 AM
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You don't need to train 6x a week. I've been quite busy myself in the past few years and have been experimenting with what I need to maintain.

Currently, I'm training 3x a week in my own garage gym. Mostly power rack heavy compound stuff. Each training session is max 40min long. Apart from those short, intense weight workouts, I hike daily with my dog. As you get older, that more functional cardio work becomes much more important.

You would be surprised how little it really takes to maintain what you've built. Building the mass as a natural athlete is where the challenge lies - maintaining is pretty much a joke dead srs.

Best shape of my life approaching my mid 30s currently. Lowest body fat I've ever been at.
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post 1638273673 05-11-2021, 05:43 AM
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Tour’s over, boyo.
post 1638273803 05-11-2021, 05:47 AM
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Get up earlier!
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post 1638273813 05-11-2021, 05:47 AM
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I have worked out for 20, 30, 45, 1hr, 3 hrs.

I found no real difference in outcome when doing it for 3-5 months. Cardio seems to be the only deciding factor for me. I am a semi-fatfuk at 6'4 300lbs roughly 22%bf
post 1638275263 05-11-2021, 06:18 AM
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Good post.

I am usually a bit over an hour. Maybe an hour and ten mins. Longer rest periods are better for me. Still get 32ish total exercise sets in.

The toughest part is finding time at all...

Up at 4:30
In gym by 5:15
Lift till 6:10 or so
In the office at 7:00am
Work til 7:00 PM
Bed by 9:00

Repeat till friday. Add one evening job, or something that throws the schedule off, and you get all fuked up.

Weekend off.
See BrianDaMans sig.

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post 1638275553 05-11-2021, 06:23 AM
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An hour sounds like plenty of "lifting" time for sure...

But if you need to take into account changing at the gym, shower time, travel time, warmup time, etc... very quickly does that hour turn into 30 mins of actual "workout time"

My best tip would be to minimize the stuff above as much as possible, then really if your as well seasoned as you make it seem by training x6/week and being jacked, just keep the intensity up and vary the workouts since you wont be able to cram in as much volume/diversity in your training as you could with no time constraints. And I doubt you'll have any issues.

My workouts ussually last 90 mins including warmups/stretching, and 20 mins of cardio.
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