Time and the lack of it is a common issue many people face today as they try and fit their exercise in around hectic lifestyles – family, work, socialising and sleep all have to fit in as well, not to mention eating! Whilst we can talk about fancy workout systems which combine high volume training with isolation workouts everyday 4 days and so on the truth is to the average Andy or Anne in the street it means absolutely naff all! Instead whet they need are fast training routines which get the job done yet require minimal amounts of time.
Below are our top 3 favourite ‘’fast’’ training systems!
Old School Push/Pull/Legs
Back in the day old school bodybuilders would use a very simple training system which focussed on 3 workouts a week -
- Push (bench press, military press etc)
- Pull (rowing, deadlifting etc)
- Legs (squats, leg press etc)
The beauty of this style of training is that it covers all grounds in 3 workouts and what’s more, it is very easy to follow. The rules are simple, on ‘’push’’ day hit the bench press, overhead press, triceps pushdowns and so on. You can get in and out of the gym in 45 minutes with each session if you keep the rest periods nice and short, at around 60 seconds between sets.
The dramatic transformation principle is very intense, very challenging and not for the faint hearted. However, it is suitable for those of you who need to get the job done relatively fast. DTP typically focuses on supersetting body parts (often antagonistic muscle groups) with a set rep range of – - 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 - As the rep ranges decrease the weight increases and vice versa - 60 seconds between sets Normally you can do a total DTP split across 3 sessions, going for back/chest in session 1, shoulders and arms in session 2 and legs in session 3. As we said before, it is mighty challenging but it doesn’t half push the boundaries and as a result get results!
German Volume Training
Although the word ‘’volume’’ suggests it will take forever it doesn’t. The basis of GVT is relatively simple, you go with 10 reps for 10 sets, sticking with the same weight. You can superset exercises whereby you go from one to the next which makes it particularly tough! You must keep the rest periods to 60-90 seconds between sets. Again, this can be very quick, 35 minutes if you go hard enough!
Who said you need loads of time to get in shape?