Summary of Ranking The Top Time-saving Gym Hacks! (should you use them?)

Key Time-saving Strategies and Techniques:

• Barbell Compound Exercises:
  • While they target multiple muscle groups, they may not be the most time-efficient due to the time required for warming up and setup.
  • Rating: D category.
• Machine Compound Exercises:
  • More time-efficient than barbell exercises, especially plate-loaded machines that allow for quick adjustments.
  • Rating: B category for stock-loaded machines, C category for plate-loaded machines.
• Body Weight Exercises:
  • Can be effective and time-efficient, especially when combined with machine exercises in Supersets.
  • Rating: B category, with a caveat for advanced individuals regarding leg workouts.
• Supersets:
  • Involves alternating between opposing muscle groups with minimal rest, leading to significant time savings while maintaining muscle growth.
  • Rating: A to S category based on effectiveness.
• Drop Sets and Myo-Reps:
  • Useful for maximizing workout efficiency when time is limited.
  • Rating: A category.
• Low Volume Training:
  • While it simplifies workouts, it may leave substantial gains on the table.
  • Rating: C category.
• Rest Periods:
  • Shorter rest periods can save time but may slightly reduce hypertrophy.
  • Rating: B category.
• Ditching the Warm-up:
  • Recommended to skip lengthy warm-ups; instead, start with light sets or high-rep sets that serve as a warm-up.
• Lengthened Partials:
  • A technique to push muscles to failure and beyond in a short time frame, allowing for effective muscle growth in limited time.
• Choosing Compound Exercises:
  • Opt for exercises that engage multiple muscle groups to maximize efficiency.

Conclusion

The presenters emphasize the importance of planning workouts to incorporate these strategies for maximum efficiency and effectiveness. They encourage viewers to adopt a flexible approach rather than an all-or-nothing mentality.

Presenters/Sources

• Dr. Mike (RP Strength)
• Dr. Pack (Wolf Pack)

Notable Quotes

— 21:10 — « Last but not least to put it in the s+ tier take a lot of PDs that's the best way to get a time efficient muscle growth. »

— 21:19 — « You can either do four sets of leg press with four minutes between each or you can get this over within 10 minutes. »

— 23:31 — « Because you have to go and catch a ride with your friends on a road trip and they're going to be pulled up front of the gym in six minutes. »

— 26:25 — « You can make insane gains in very little time if you just do a bit of the hard work of planning it a bit more. »

— 27:21 — « Don't have the All or Nothing mentality when it comes to training. »

Category

Wellness and Self-Improvement

Video