First and foremost, how is your training going? Has your experience with Champion Fitness been all that you hoped it would be? We always welcome feedback, so let us know!
With that out of the way, we wanted to spend some time today talking about making your workouts more time efficient. We know how busy daily life is and how hard it can be to make the gym a part of the daily routine. So, here are a few tips/methods that can help you increase your training efficiency while also still putting in the same amount of work.
Supersets- Defined as performing an exercise then immediately performing a set of a different exercise using an opposing muscle group or completely unrelated muscle group. This allows for reduced rest time (even though you are still working) because the first exercise muscle group is resting while the other muscle group is being worked.
Compound Sets- Compound sets are very similar to supersets in that they are two exercises that are performed back to back with minimal rest, but, compound sets do not use opposing muscle groups they use the same or synergistic muscle groups. This method allows you to exhaust the muscle group you are working that day at a faster rate.
HIIT (High Intensity Interval Training)- Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals. High-intensity interval training is done at a sub-maximal level; around 80-95% of maximal aerobic capacity. HIIT protocols vary widely. There’s no one best single way to structure them. Experiment with shorter and longer speed and recovery intervals to find what works best for you.
Circuit Training- Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other.
Strip Sets- To perform a strip set, crank out the prescribed number of reps on a given exercise. At the end of your last set of that exercise, strip some weight, and then rep to failure. Once you hit failure, drop the weight again, then go to failure again. Perform this work with as little rest as possible. You can drop the weight once, twice, or even more to extend your set. If you couldn’t already tell, strip sets should be really difficult. To put it in perspective, a strip set can increase the amount of lactate in your blood four times more than a regular set would! That much lactate in your muscles triggers an enormous amount of growth.
These are just a few of the many many ways that you can adjust your program to cut down your time in the gym while maintaining a good amount of volume in your training. If you have any questions about any of these techniques or methods do not hesitate to let us know and we would be more than happy to talk you through them.
Start your good habits now before the inevitable weight from the Holiday Season sneaks up on you!
The Champion Fitness Team
P.S To jump-start your new routine we recommend checking out Advocare’s 24-Day Challenge which can be purchased here: