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What to prioritize in bodybuilding when time is reduced

What to prioritize in bodybuilding when time is reduced

Maintaining a routine of physical activity and training is not easy, because daily we have many surprises during the day that at some point can disrupt and reduce the time that had been planned to exercise. Among these surprises the most common are transit, the fact of staying longer at work, a rainy day, a car that broke, an alarm clock that did not ring and so on. The question in question is what to do when the expectation of training was 1 hour and now I only have 40 minutes or even less.

Overall who has the reduced time can not stop working the main muscle groups that was planned in his training, but it is clear that taking into account only the aesthetic questions would be less worse for women to give up upper limb exercises as well as for men to give up those on lower limbs. In no case is it advisable to stop doing exercises for the core that mainly involves the abdominal, lumbar and oblique musculature.

In addition there are some other possibilities for those with reduced training time. They are:

  • Decrease the number of series. For example: instead of 3 it does 2.
    - Decrease the number of repetitions. For example: instead of 15 it does 12.
    - Reduce the amount of exercise per muscle. For example: I had 2 for the biceps and you only do 1.
    - Perform the exercises in combination. For example, it does an exercise for upper limbs and instead of resting it is already doing another one that should preferably be for lower limbs or for an antagonistic muscle that has been worked on. Something like alternating biceps with extensor chair or triceps biceps.

In addition, there is the possibility of giving up some muscle that is already worked on in another exercise. This is because conventional muscle work normally has one division of exercises per muscle group, but many of these exercises do not only work on a specific muscle. A classic example is the bench press which is a prescribed exercise for the pectoral muscles, but during its execution it also uses the triceps and the portion of the anterior deltoid.

Following this line of reasoning, if you are going to have to cut some exercise out of trouble with time and in his series has, for example, a bench press and some exercise for the triceps certainly the best alternative would be not to perform the triceps. As this example we have several others and there are exercises with more functional characteristics that work 3, 4, 5 or even more muscle groups at the same time.

As each case has its peculiarities it is of extreme importance that the practitioner converse with his teacher to this professional makes the necessary adjustments on those days when the time is running.

It is important to make it clear that in any of these alternatives the effect of the training, as well as its results, may be compromised. So watch out for the lack of time that is sporadic does not turn into a real situation because if this happens all your training should go through a new planning.


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