You might that guessed I’m in quite the pensive mood of late.
Today I shall break with that trend and give you something you can use in the gym 🤗
It’s called ’25-35-45′
This is the length of time you will spend training in minutes.
You will cycle through them each session.
Because it will stop you faffing about.
You might be thinking that you can’t get anything done in 25min.
Well you can, in fact you can get quite a lot done however it relies on you pulling your finger out and being productive.
The cycling of session time will get you out of the mindset of –
“I need to train to feel tired/worked/like you did something”
Instead it will get you in the realms of –
“What can I do that is productive and not a waste of time?”
There might be some trial and error while you find the flow of it all, however once you do you will find that it’s not about the amount of time you spend in the gym, oh no.
It’s about the amount of effort, the quality of work and having a purpose that makes all the difference.
Don’t believe me?
Try to do 10 Thrusters & 5 Pull Ups without rest for 25min solid (wave loads as needed) and tell me you’ve not achieved something notable.
Here are a couple of ways you can set up the rotations.
1 – Pull/Squat, Hinge/Push, Loaded Carries/Movement
This takes 9 sessions before you start the cycle again, meaning each of the above (Pull/SQ etc) gets a 25-35-45min session.
2 – 25-35-45 & 1/2/3
25min session = 1 lift
35min session = 2 lifts (ideally in superset fashion)
45min session = 3 lifts (tri-set is good)
1 lift = pick a big movement that hits the entire body
2 lift = choose 2 solid half body movements
3 lift = 1 big lift, 1 auxiliary lift & 1 isolation/weak-point lift
3 – EMOM or AMRAP
Pick one or two lifts for an EMOM (ever minute on the minute), or choose as many lifts as you like and complete as many reps/rounds as possible in the given time.
4 – 200-300-400
The above are rep targets.
25min = 200reps
35min = 300 reps
45min = 400 reps
You can cycle the days as in option 1, I’d go for a simple Pull-Push-Legs so you might end up with something like this:
25min – 200 Presses (a combination of press/dip etc)
35min – 300 Squats (Squats, lunges, step ups etc)
45min – 400 Pulls (Dl, rows, chins, swings etc)
It will take 9 sessions to have each movement go through each rep/time set.
5 – Recovery, Run & Ramp
25min = Recovery work day – foam rolling, stretching etc
35min = Cardio work of your choice
45min = Lifting day where you ramp the weights/volume up
There are many options, however the 4 above should be enough to get you started.
Take some time to think about how much time you waste in the gym and for what other reason than you just feel like you should be in there for a certain amount of time.
Do less better.