Maintaining Intensity in Crowded Gyms

Share

maintaining-intensity-in-crowded-gyms
Question: I use your system of alternating exercises to maximize my training efforts and minimize my time in the gym but since I moved to a larger city the gym I’m in is so crowded that it’s almost impossible to have two pieces of equipment in use. How can I use one exercise at a time and maintain training intensity?

Answer: There are several training methods you can use on a rotating basis to keep intensity high and gym time low. Here are a couple. On your heavy training days perform your heavier sets of 8, 6, and 5 reps but keep your time between sets at a minimum of 30 to 40 seconds. After that third set take a full minute of rest, estimate what your 25-30% decrease in weight would be and do a drop set. Do 4-6 reps with the heavier weight and then hit the drop for another 4-6 reps. Railroads are another way to exhaust a single exercise. Choose a top weight which is 10-15% less than your heaviest weight for a set of 8 reps. Then select a weight 10-20 pounds lighter and another weight 10-20 pounds lighter than the previous one. That is your weight sequence. For instance, if your top weight is 80 pounds, you’ll select weights of 60 and 40 to accompany it. Your beginning weight is 40. Do 5 reps and go immediately to 60 for 5 reps. Then use the 80’s for 5 reps. Return to the 60’s for another 5 reps and finish with 40 for 5 reps. That’s one set. Rest a minute and go to your heaviest weight you can do for 8-10 reps. Rest repeat the first set, rest and then do another heavier set. Both of these are brutal but effective. Ten/tens is brutally effective as well. Choose a weight that is 60-65% of your heaviest weight for a set of eight reps. You’ll perform ten sets of ten reps resting 30 seconds between sets. It takes about ten minutes if you maintain your prescribed pace. One other method you can try is to politely ask if you can work in with another person using a particular piece of equipment. That way you may be able to occasionally do alternating exercises.

God bless and keep training,
Daryl

Share