A Typical Short Workout
The body by science method, which was discussed in the previous article, is based on short workouts. It’s not a law that applies in all cases, but most people who use the body by science method settle in on one high intensity workout per week.
A typical short workout includes 5 exercises consisting of two different pushing motions, two different pulling motions, and a leg press. Each exercise is performed for one set to failure. This workout will generally take 12 to 15 minutes, but there are lifters who do it in as little as 8 minutes.
Short Workouts
After years of training, I have come to the point where I see the value and effectiveness of short workouts. Most people associate short workouts with high intensity training, but my preference is to avoid high intensity training and do short workouts on a more frequent basis. The intensity of the workouts must be sufficient, but not the all-out, super-strain, high intensity type of training. Likewise, the amount of training volume must be sufficient, but not high. The one training variable that I prefer to be high is training frequency. So how are these short workouts performed? This can be explained in 3 steps:
Step 1: Exercise Selection
The first step is exercise selection. The exercise selection must be simple and consist of 3 compound exercises that focus on major muscle groups including the back, chest, and legs. A sample of 3 exercises is provided below:
Goblet squats for legs
Bench press for chest
Seated pulley rows for back
You can alternate between bench press and overhead presses from workout to workout if you want to include more shoulder work.
Step 2: Weight Selection
The second step is to select weights that allow you to perform each exercise for 15 smooth even pace reps. The 15 reps should be moderately challenging, but not strenuous. You should stop the set right before it feels like you are about to start straining to keep repeating reps
Step 3: Sets and Reps
The third step is to plan the amount of sets and reps for your workout. I suggest using the same weight for each set of the same exercise while using the following sets and reps for each exercise:
Set 1: do 5 reps
Set 2: Do 5 reps
Set 3: Do 5 reps
Set 4 Do 10 reps
Set 5: Do 15 reps
Total reps per exercise = 40 reps
Consider Circuit Training For Faster Workouts
Important: The workouts are intended to be short workouts in regard to the time it takes to complete them. This being the case, I suggest that you perform the exercises in circuits as it will dramatically decrease the time it takes to complete a workout. A circuit is performed by doing all three exercises for one set before moving onto the next circuit in which you perform each exercise for one set again. Keep repeating circuits until you have done 5 circuits which equals 5 sets of each exercise. Rest as little as possible in between exercises and circuits. Since you are only doing 5 reps per exercise for the first three circuits, you should not be fatigued or out of breath when you move at a rapid pace from exercise to exercise. However, since the reps are increased for the last two sets of each exercise, you will probably be winded when you finish the last circuit.
Extra exercises
After performing 5 circuits of 3 exercises, I recommend just one set of three more exercises.
1 set of barbell curls
1 set of triceps extensions
1 set of dumbbell lateral raises
Less Than 10 Minutes per Workout
It rarely takes me more than ten minutes to do the entire routine. This workout should be performed a minimum of three times per week, but I personally prefer five to six times per week. The fact that you are doing short workouts consisting of only a moderate intensity allows you to recover quick enough to work out often.
Be Open Minded
The type of person that will never try this type of training is the lifter (like I once was) who has had high intensity concepts drilled into his mind. These people will quickly point out that the workout listed lacks intensity and does not include enough recovery time between workouts. I won’t argue against the use of high intensity concepts and have found them to be effective; especially in the early stages of training. However, for those who are willing to be open minded, the type of training that I have outlined in this article is a much different approach as the goal is not to hit a homerun that produces instantaneous results. Rather, the goal is to condition your body until it grows comfortable with the workouts so that you can do the same workout with greater ease.
Allow The Workouts To Become Easier
It will usually take several weeks for the same workouts to become easier unless you are a beginner, in which case it may only take a few workouts. Once you have reached the point where the workouts feel easier on a regular basis, increase the weight a little. The increase in weight will make the workouts a little harder. Keep repeating the workout on a frequent basis until it becomes easier again. Add a little weight and repeat the process.
The process that I just outlined will not give you the rapid and dramatic results that often accompany high intensity training, but I believe the process is more sustainable when considering long term progress.
Adding In Heavy Lifting
Notice the workouts are both short and fairly light. This is what allows you to train on a high frequency basis with out breaking down in your joints, muscles, tendons, or ligaments. If you want to add in some heavy training, you can easily do this by working up to a heavy set of 5 reps for each exercise once per week in order to maximize your strength. Of course, the heavy weekly workout would be combined with the other lighter workouts that occur throughout the week.
Is the workout listed optimal for competitive lifters? No, I would recommend that competitive lifters workout at a slower pace and use higher intensity with heavier weights while working out less frequently. However, if your goal is to make consistent progress with short workouts that add up to less than an hour of training per week, the type of training outlined in this article is vary applicable, and I believe that those who apply it correctly will be pleased with the results. Best of training to you.