How do you train hard when you’re extremely busy?
It’s a conundrum that vexes many a hardworking man.
Controversially, I don’t believe the answer is some variation of “just make it work”.
Nor do I believe it’s a “mindset” issue.
Why?
Because I, like you, live in The Real World. I’m the sole breadwinner for my family and have a host of responsibilities that are far more important than picking up heavy stuff and putting it down again.
Moreover, I’ve worked my fair share of “proper jobs”. Shift work where I flipped from days to nights seemingly at random and with little rest. Corporate jobs where I’ve had to work well above and beyond my hours under extreme pressure to meet arbitrary targets.
My point is, I know full well what it’s like to have to squeeze training into an unrelenting and inflexible schedule.
Even better, over the last 14 years or so, I’ve learned how to do it and get results.
The “secret”?
Work with your schedule rather than against it.
For example, let’s pretend you can only fit the gym in for 40 minutes twice per week.
40 minutes isn’t a lot of time, but it’s enough to get some good, honest work in.
Here’s what I’d do:
- A simple, 10-minute warm up consisting of a 5 minute walk and 5 minutes gently stretching all the major muscle groups. This is non-negotiable. If you don’t have time to warm up, you don’t have time to train.
- One main lift. Ideally, this will be a compound barbell movement like a squat, deadlift, bench press, overhead press, or some variation thereof. After some warm up sets, I’d do two sets of five followed by one set of as many reps as possible (AMRAP). If I managed 8 reps on the AMRAP set, I’d increase the weight slightly the next time I did the lift.
- 100 total reps of pulling. So, pull-ups, pulldowns, face pulls, curls, rows, etc. The goal here is to hit 100 reps across any number of sets. I’d hit this rep total across one exercise or multiple exercises depending on my mood and/or the availability of equipment. (Note: 100 reps TOTAL not 100 reps per exercise). These sets must be LIGHT. If I couldn’t manage at least 12 reps, then I’d know I was going to heavy although this is never a problem for me because I always shoot for around 20 reps per set.
That’s it.
Outside of the gym, I’d do some hard conditioning at least 2 days per week. Everyone has time for this because the existence of things like bodyweight circuits and jump ropes means you don’t even need to leave your house. Seldom do these “hard” conditioning workouts take longer than 25 minutes including warm up.
Bottom line: When you’re busy, work with your schedule and for the love of all that’s holy keep it simple.
You’re welcome.
Righto, time to sell you something.
Info about The Phil Tyreman Letter below:
www.philtyreman.co.uk/information
Thank you,
Phil Tyreman