A post for people who need a way to focus their time in training

Do you faff about in the gym?
 
Morning All,
 
While some don’t, the alarming majority do.
 
Not to mention in their faffing they simply cause feeling tired, rather than any form of meaningful progress or quality work.
 
Now while total volume (overload) is the main driver of most things progress related, there has to be some attention given to quality as well.
 
Keeping in mind that we want to get the most out of every gym session, there are many ways to do it, we shall look at two that have you working against the clock.
 
1 – Time Block & Rep goals
 
2 – EMOM (every minute on the minute)
 
Both have their uses to send a jolt of new life in to stagnant training.
 
Each also works on the principle of manipulating the Density/Work Capacity in your training (doing more quality work in the same time limit or getting the same amount done in far less time).
 
Time Blocks & Rep Goals (TB-RG)
 
Easy to create and even easier to apply.
 
Simply take a total number of reps you wish to achieve with a specific weight, then set a time limit in which to achieve those reps.
 
If you hit the reps in the time it may be prudent to increase your load on the exercise, yet say the reps were not hit in the time then this simply means you stay at that weight until you hit them.
 
Example: Squat x50 reps x140kg in 15min
 
🤗
 
EMOM
 
One way in which I have found this to work very well is with one exercise and a rep range to work in, that way you have a goal and definitive way to show when it’s time to progress the weight.
 
Example: Press x3-5 reps x50kg EMOM x15min
 
If the first time you do this you hit solid 3’s for all 15min, great, stay at that weight and aim for a mixture of 3 & 4’s, eventually you will hope to he hitting 5’s each min for the entire time. Once this happens increase the weight and start the process again.
 
😁
 
This style of training can also be very beneficial for those short on time that need focus.
 
You may find you can pair tow exercises in an A1/A2 fashion quite easily in the TB-RG, and while it’s not impossible to do in the EMOM it’s not the most optimal.
 
Here is an example of some 30min sessions (main work set, you’d have a warm up/warm down either side and perhaps some remedial work of say 2-3×15-25 reps for weak areas of postural work which may give you a total 45-60min session).
 
TB-RG: 30min (using agonist pairings for extra nastiness)
 
Pull Day –
 
A1 – Trap Bar Deadlift 50reps
A2 – Chin Up 50reps
 
Push Day –
 
A1 – Overhead Press 50reps
A2 – Dips 50reps
 
Leg Day –
 
A1 – Squat 50reps
A2 – Hamstring Curls 50reps
 
EMOM 2x15mins
 
Pull Day –
 
A1 – Deficit Deadlift 3-5reps
B1 – Pull Up 6-8reps
 
Push Day –
 
A1 – Push Press 3-5reps
B1 – Incline Press 4-6reps
 
Leg Day –
 
A1 – Squat 3-5reps
B1 – RDL 4-6reps
 
There are almost limitless exercises and variations you can do, just make sure you cover the full complement of human movement: Push-Pull-Hinge-Squat-Loaded Carry
 
Enjoy,
Ross

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