How to Maximize your Workout Time

CoachDreesTraining
CoachDreesTraining Posts: 223 Member
in Fitness and Exercise
As busy as we are all, I thought this could help some of us spend less time in the gym, and more time with family/friends.

Feel free to let me know about any grammatical error you see (there is a reason I majored in exercise science). Also, feel free to insult me and call me an idiot :)

http://coachdreestraining.wordpress.com/2013/07/17/5-tips-to-maximize-your-workout-time/

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    Nice post, Coach. Very concise and clear. The fourth tip (Do Non-Intensive Mobility and Stability Exercises During Rest Periods) is an interesting one. Do you have some examples that you can either add in to the article or list here?
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    Sure.

    A few chronically tight muscles most people have are the pec minor, gastrocnemius, and the psoas; so after a heavy set of squats, I may have a client spend 1-2 minutes stretching their chest. After a set of bench press, I might do some ankle mobility/stability work. I try not to stretch the same muscle group that I'm working with the main exercises.

    Another option would be doing some light stability exercises. This could be as simple as standing on one leg on top of a airex pad. If I was doing a heavy squat/deadlift that requires a lot of lumbar stability I wouldn't do any core strengthening exercises (planks, sit-ups, etc.) because I wouldn't want to fatigue those muscles any further.

    A third option would be to strengthen our smaller muscles groups like our forearms, rotator cuff, neck, etc.

    The most important thing to remember is that these secondary exercises should not effect the main exercise in any way. If they effect how long it take you to recover, or diminish your performance, you should do these exercises on their own.

    Does that make sense?
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I'll definitely try to incorporate that into my program. For example, tonight is bench press and related accessories (chest, triceps). So in between sets, I'll be sure to do some stretching in the legs. Probably throw in some posterior chain stretches - my hip flexors are tight as all get out.
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    Bump
  • iceqieen
    iceqieen Posts: 862 Member
    You're an idiot.


    Not really, great tips :flowerforyou:
  • tfpdunn
    tfpdunn Posts: 68 Member
    Great read. Do you have a specific workout routine you would share/recommend?
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    Great read. Do you have a specific workout routine you would share/recommend?

    That would be pretty hard for me to do without knowing anything about you.

    If I'm working out 2-3 times a week. I try to get a squat, deadlift, push, and pull in every one of my workouts. 2-5 sets on each muscle group. I found that pairing lower body pull movements (deadlift), with upper body push movements seems to work well. Same goes for lower body push movements (squat), with upper body pulls. Keeps workouts intense, but allows some time for recovery for the opposing muscle group.

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