I recently got a new job and am moving (about 250 miles away) and I’m pretty busy until I get settled in, transitioning from my current job and city to a new one. I have two times I can train for roughly 15-20 minutes, 5 days a week. That’s my lunch break (won’t miss a meal, can eat at desk after I get back from workout) and right after work I have about 45 minutes of free time, however, I’ll need to shower, so I have about 20 min to get a workout in if you take away time for the drive to the gym (about 5 min from work). I’ve been ramping to a 3RM in 4 main movements and then doing a backoff set. I’ve been doing this for about 2 weeks and have had some strength gains and a little noticeable muscle growth. Would you guys recommend I keep doing this (I believe this will keep working for me) or is there a better method for something like this?
A little background: about a year of weight training. Diet has been the main detractor from meeting my goals. Recently, it’s been pretty in line (I’d say the last 3 months) and I’ve seen some really great progress. I will continue to improve my diet by making small changes until it’s fully satisfactory.
Most recent training 3 rep maxes:
Rack pulls: 305 x 3
Bench: 195 x 3
Trap bar dead-squat with emphasis on squatting: 285 x 3
Overhead Press (strict): 115 x 3
My backoff set (and form of progression) is the style used by the stuntman from that article last year where you do a set with a weight you can get about 8-15 reps with, then do a “50%” set where you try to get half as many reps after a short rest, then when you can hit 50% you up the weight.
A = done at lunch
B = done right after work
A: Rack Pulls
B: Bench Press
Active rest (I practice parkour/freerunning movements in my free time normally so I’ve been doing it on Wednesdays)
Thursday repeat Monday
Friday repeat Tuesday
Saturday and Sunday I’m not in town so I do KB work (swings and clean & press)
Main current goal: Maintain my level of muscle and strength or increase it over the next few weeks while I transition.
Normal, non-busy goal is a physique similar to Stephen Amell with the taper and killer shoulders and strength to back it up. So of course the normal goals of burn fat and build muscle that everyone has. Fat burning is normally my main, one goal but with the amount of stress I’m under I didn’t want to be in a caloric deficit because I want all the mental strength I have and I feel better when I eat more and healthier so that’s what I’m doing. So I’m in a surplus every day until I get settled. Maybe it’ll be better for me so I may stick to it and worry about the fat later.
Anyway… if anymore info is needed I’ll gladly offer it up.
Thank you for your time and advice.