# Time Efficient Resistance Training

Previously: [https://www.lesswrong.com/posts/RydETq379eoWqBFvj/updates-and-reflections-on-optimal-exercise-after-nearly-a](https://www.lesswrong.com/posts/RydETq379eoWqBFvj/updates-and-reflections-on-optimal-exercise-after-nearly-a)

[https://www.lesswrong.com/posts/bZ2w99pEAeAbKnKqo/optimal-exercise](https://www.lesswrong.com/posts/bZ2w99pEAeAbKnKqo/optimal-exercise)

I figured it would be useful to summarize how I train when I go for time efficiency these days, based on my understanding of the relevant meta-analyses on exercise selection and parameters. The primary time savers are supersets and lowered rest times. A routine like this is not totally optimized for max hypertrophy or anything, but is very very time efficient, and would still likely cause large gains for relatively untrained people. A lot of why I exercise these days, besides maintenance, is energy levels and injury prevention.

With supersets, you spend the time resting one group of muscles by doing an exercise for a different group of muscles. This is well supported as having the same or even slightly greater improvements in exercise studies, with the main downside being that the overall greater work packed in to a smaller amount of time being somewhat more motivationally taxing. There is the question of which supersets to do given we want full body coverage in a small amount of time and which versions of exercises resistance training coaches think work well based on their experience, together with some evidence from studies. There is the added constraint that since most people will do these in a commercial gym, you usually can't mix together supersets that use different machines, since many people will be trying to use them.

On rest times, studies seem to support that resting for longer than 2 minutes isn't needed for max performance, though they do note that if you let people rest ad libidinum they tend to rest for longer, more like 5 minutes, so you have to push yourself. Rest times as low as 1 minute don't show much worse performance but are also even more taxing. I've found with supersets you can get away with 1 minute rests between exercises, given that that means time between working the same muscle group will be 2ish minutes.

I normally do 2 warmup sets with light weight, followed by 3 sets of 8-20 (I just go 1 or two reps shy of failure and don't worry too much about perfect weight selection to hit the same rep ranges all the time). Studies have found even 2 sets to failure once a week to be sufficient for maintenance if you are super strapped for time. I normally do this twice a week.

Superset 1: Goblet squats, superset with RDL ([both with kettlebell](https://imgur.com/a/RTJXRPb), dumbbell can also work)

I do these for higher reps rather than trying to load them super heavy. I bought [foam wedges for $17](https://imgur.com/a/2eXL7U3) rather than wearing squat shoes to the gym. Many people are fine with just some 5lb weight plates under their heels. The foam wedges are also great for step ups as they allow an increase in ROM. Please do be careful about traction of the wedges on whatever surface, and also the traction of your shoes. 

Superset 2: Incline dumbbell shoulder press superset with one arm dumbbell rows. 

I tried to do incline chest supported dumbbell rows (both arms at once) as the second exercise for MAX EFFICIENCY but found it was just too difficult to do both arms at the same time and get both proper form and not get totally burned on grip strength way too quickly. Could be a skill issue on my part, but I found it much easier to do one arm at a time. I don't readjust the bench in between, similar to [this](https://imgur.com/a/ZazoDL2).

If you're really hammered for time, you can just do some [light ab work](https://imgur.com/a/r9rXILe), and maybe throw in a set of [hip abductors](https://imgur.com/a/IC1kGtX) and be done. You can also superset [hip abductors on the cable machine](https://imgur.com/a/aUj9POy) with [glute kickbacks](https://imgur.com/a/BQ9Rwce) if you want more glute work. You may need to bring your own ankle strap depending on gym. I also like to throw in some [light twist stabilization](https://imgur.com/a/sNzEanm) as additional ab work.

Optional upper body superset: [Cable face pulls](https://imgur.com/a/TKqgQS8), [cable bicep curl](https://imgur.com/a/fBL22Ex), [cable tricep extension](https://imgur.com/a/ENjC9W4)

I think doing at least 1 circuit on this is worth the time, even if time strapped, as even a single set shows benefits in studies.

I've gotten through a routine like this in under 45 minutes if I'm really going for it. Though normally, with full sets of everything, not being crazy strict on the rest, and some random accessories thrown in, I spend more like 70 minutes.

Misc accessories I really like (good for a variety of criteria, basically): weighted step ups, reverse hyperextensions, chin-ups, sled push/pulls if your gym has one.

Edit: twitter commenter @phantom_opus points out there are even more truncated approaches for the ultra time strapped. Which is a good point. Were I to do something like that it would probably look like:

1.  Five minutes on a full body cardio machine like an assault bike or rower
2.  Barbell or dumbbell thrusters from the floor to overhead
3.  Rope pull and sled (alternating if possible)

This would get me out the door in 20 minutes and get me some strength and cardio

There are also studies showing single set to past failure with dropping the weight (only doable on machines) is very effective as well (eg, warmup, 1 top set, then immediately lower the weight 20% and do more reps 2-3 times until close to total failure is reached). I found this was about the same overall time efficiency as the superset routine with the drawback of all machines. Felt harder to get a full body workout.