Are you limited on how much time you have to train? This VIDEO goes over how you can get the most out of your Powerlifting training sessions when you’re limited on time. First, you need to figure out if you’re limited on the number of days you can train in a week, the amount of time you can train per session, or both. If you’re limited on the number of days, then be sure to check out the separate video I have on that topic linked below. In this video, I specifically focus on the issue of having limited time to train in a session.
When looking at a training session, week, or cycle, you need to figure out what is your primary goal or objective. If your goal is to improve your 1 rep max in the squat, bench press, and deadlift, then you should be dedicating the majority of your training time in the session towards that goal. If your goal is to increase muscle mass, then you should be dedicating the majority of your training time in the session towards that goal. You shouldn’t be wasting your time on less important things when you’re limited on time.
Next, you should be looking at your rest times. Many Powerlifters don’t track their rest times and rest longer than they think. So, if you’re short on time, then you should track your rest times and look into reducing them. If you’re doing heavy competition singles in prep for a meet, then you may want to look into reducing the rest times down to 7 to 10 minutes. And if you’re farther out from a meet and focusing on hypertrophy, then you may want to look into reducing your bench press rest times down to 2 to 4 minutes, and your squat and deadlift rest times down to 3 to 5 minutes. This will allow you to get more quality work done in a shorter amount of time.
If you need to save even more time, then you can superset your accessory work. You don’t need to separate out triceps, biceps, rear delts, and other smaller muscle groups and take lots of rest periods. Instead, you can combine 2 or more accessory exercises into a giant set where you do them back-to-back, and then take 1 to 3 minutes at the end of each round. In addition, you can always do some of all of your accessory work at home. Depending on what you have access to at home, then you could do exercises like triceps extensions, biceps curls, rear delt raises, planks, and more whenever you have free time. You can also do your mobility work at home, and cardio if you have access to any cardio methods at home.
If you’re still short on time at the gym, or unexpectedly have to cut your training session short, then you can do an AMRAP set. AMRAP stands for as many reps as possible. This allows you to condense more volume and fatigue into a shorter period of time. As a note, you don’t have to necessarily go to absolute failure. You can play it safe by capping your AMRAP at an RPE 9.5 or 9 and still be able to get a good amount of volume and fatigue in.
Beyond what’s mentioned above, there are still a number of other ways you can adjust your training to be more efficient with your time. It’s all about being creative and figuring out which method or methods work best for you.
⚛Powerlifting With Limited Training Days⚛