Efficient; Adjective
Achieving maximum productivity with minimum wasted effort or expense.
When creating the most efficient workouts, it's all about the quality, not quantity. They should be compact, goal oriented, and encourage consistency and accountability. There are several resistance training systems that include vertical loading, horizontal loading, split routine, and circuit training.
You will probably see most gym members use the split routine, which is training different parts of the body on different days and performing all sets of one exercise before moving on to the next. Most people use the split routine due to equipment availability and because they don't want to loose their spot if they move on to a different exercise. To be honest, I really don't see the efficiency in this type of routine. For example, if you work legs and shoulders on a Monday, then consider scheduled cardio, recovery, and days for the other muscle groups (i.e. biceps, hips, etc), you may not work your legs and shoulders again for at least another 8-10 days. In addition, it increases the total time of your workout, lacks flexibility/creativity, and at times can be counter productive.
Let's face it, we all know that exercising is a large part of a healthy life style and we want to see the results. However, we wish it was more fun, didn't take as much time, and, of course, that dreaded leg day. So, here's how you make it more fun in the least amount of time and get noticeable results.
To get started, we will be using a combination of the vertical loading and circuit training. This means your exercises will focus on all muscle group in each session. Depending on your designated time frame and endurance levels, you will need to plan one to two exercises that incorporate the chest, biceps, triceps, shoulders, back, and legs. As you plan your routine, make sure you address your specific goals, be creative, and ensure flexibility. When you execute your routine, you will do a single set of each exercise (12 Reps) with no rest in between exercises. Once you complete the cycle take a two minute rest break. After your break, you will repeat this cycle three more times. This is where the flexibility comes in. If someone is using the equipment you prefer, find alternatives for that exercise to keep the cycle moving. For example, if there isn't a weight bench available, use a stability ball (adds in a core exercise) or you may need to switch from dumbbells to cable equipment. Also, be creative in your exercise design and incorporate one, two, or even three muscle groups in one exercise. To better illustrate, I've included examples at the bottom of this post.
When you put it all together, you have a routine that is aerobic, compact, time efficient, and provides a balanced impact on all muscle groups. Plus, it's challenging, fun, and gets results. As a good total weekly program, try your circuit day on day one, 20-30 minutes of cardio on day 2, and recovery on day 3. So, your cycle would be two days on and one day off for recovery. It provides great balance and is a perfect fit for a healthier life style.
Below are a few examples of including multiple muscle groups in your exercises. I hope you find them helpful. To view a full video click on the name of the exercise.
1. Lateral Lunge and Lean: ( 6-12 Reps on each side). The lateral lunge captures the upper leg, butt, and hip. On the way back up, you are focusing on the shoulders and the lean hits the obliques.
These are just a few examples. If you would like to see more, please let me know. I'm working with a good friend, Nickie Summers, founder of It's All You Fitness, and she has developed several exercises that incorporate multiple muscle groups that would have a positive impact on your progress.
Until next time, enjoy your workouts,
Until next time, enjoy your workouts,
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