Episode description

The podcast discusses what happens when people stop exercising, how much exercise is necessary, and how to program exercise with limited time.

Recommendations for training on limited time:

•  Resistance training: 3-5 sets per muscle group per week of compound exercises at >65% 1RM for strength. Add isolation exercises if desired. 
•  Conditioning: 150 mins/week moderate or 75 mins/week vigorous intensity. Split up however you want. Be careful about doing too much sprint/max intensity work. Gradually build up if desired.
• Strategies for efficient programming include:
•  Modifying warm-ups to be more time-efficient (short rest, less reps, bigger jumps)
• Using supersets of antagonist muscle groups or unrelated movements
•  Employing "every two- or three- minute on the minute" protocols. e.g. E2MOM or E3MOM: 5 @ 8, then 65% x 5 e2mom x 3 sets or > RPE 8
•  Use time caps on sessions, e.g. 20-minutes for movement 1 or work up to 1-rep @ RPE 8 in 8 minutes, then 12 minutes perform maximum sets of 3 to 5 reps with 70% e1RM
• Flexibility in scheduling is key - focus on getting the total amount of work done over a 1-2 month period rather than worrying about perfect weekly routines

Time Crunch Template (Update coming soon!)

Resources Page: https://www.barbellmedicine.com/resources/

Template Quiz: https://www.barbellmedicine.com/template-quiz/

References:

Detraining Podcast

• Wolin 2008
• Sturm 2019
• Garcia-Hermoso 2022
• Benito 2020
• Radaelli 2015
• Grgic 2018
• Nolan 2018
• Chen 2022
• Gavanda 2020
• Hortobagyi 1993
• Halonen 2024
• Mujika 2001
•  Smith 2003
• Encarnacao 2022
• Staron 1991
•  Ivey 2000
• Grgic 2022
• Piercy 2018
• Hamer 2017
• Khurshid 2023
• Schoenfeld 2017
• Krieger 2009
•  Perkin 2019
• Fyfe 2022
• Androulakis-Korakis 2021
• Borde 2015
• Lesinski 2016
• Yang 2018

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