T Nation

Timing of Training Matter or is Total Work Most Important?


#1

With regards to consistency and gaining strength over the long term, can training work be spread throughout the week? for example,

  • deadlift (at home, by itself) 1x/week
  • goblet squat (by itself) 1-2x/week
  • bench press (once a week gym trip)
  • push-ups 150-200 total reps, pull-ups 100 total reps, other pull (db row, band pull apart) 100 total reps, kb swings 150 total reps

Sunday or saturday is the only day I have time for an actual gym trip. As I’m typing this, I have time to go do some push-ups or kb press and some db rows while my 2 year old is watching tv and my wife is napping with the 3 month old. It’s either that or become a fat slob.


#2

Is there really a question then?

Do what you can. It is better than not doing it.


#3

Sure. Spread it out as best you can to allow for recovery. I dunno how accurate your example is to your actual plan but if it is pretty much bang on then you should be alright.


#4

Out of curiosity, why is your time so limited? something beyond a family and a full time job?


#5

What kind of deadlift - like do you have an actual barbell at home?


#6

My two year old wakes up early in the morning and I put her back to sleep, while my wife deals with the baby. I can’t leave her to deal with a two year old at 6 in the morning when she’s been dealing with a 3 month old through the night. I work all day M-F and my wife stays with the kids all day, so going after work is not an option. Once the two year old more reliably sleeps through 7:30 it would be alot easier to go train in the morning, until then, it’s calisthenics and swings.


#7

A trap bar, that uses standard weight plates. It’ll do for now.


#8

dude, that’s all excuses. Do whatever you want, but don’t pretend you’re more busy than any of the rest of us. That’s bullshit. I own/run a multi million dollar company, I have a 3 year old who wakes up in the middle of the night. We’ve all got stuff going on in our lives. I take my son to the gym with me. And I’m doing this as a single parent. And I have a 35 minute drive to get to my gym. When I was married and had help, during the 1st 2 years of his life, I did similar things. Took my son to the gym with me if my wife needed a break from him. You could also get up earlier if you wanted to. Ever been to the gym at 5? Nobody’s there. No need to wait for equipment. It’s a lovely time to be awake.

If it’s a priority, you find a way.


#9

How did you stop a 2 year old from killing him/herself on equipment? (Not being a smart ass, genuinely want to know)


#10

a lot of commercial gyms have a daycare center in them. I went to a gym that had that a lot.

When I take him to the Metroflex gym I go to, it’s difficult, but manageable. He can play on his tablet or a phone, and that’s a decent distraction. Wouldn’t have worked when he was under 2, but that’s about the age when he learned to use personal electronics without my assistance.


#11

That is the absolute truth!


#12

Get up at 4 A.M. head to the gym and be back before anyone even wakes up. As Flip elluded to: make the time if it’s important to you.


#13

I don’t think waking up earlier is going to help OP. Kids don’t run on clocks and if the 3 month old wakes the two year old just once and you’re at the gym, that’s it - your nuts will be served to you for dinner and you will be branded a selfish bastard for life lol.

I like @flipcollar’s idea of the childcare gym (after work?) or I’d look at Jailhouse Strong (free if you sign up for a kindle unlimited trial) for great no equipment training.


#14

My son took his first steps at the gym day care :sweat_smile::sweat_smile:


#15

I have a 1 year old that doesn’t sleep well. I work 2nd shift and my wife works 1st so we don’t have have someone else watch him while we work, also saves us money. So by the time I get home from work and get to sleep it’s about 1230am. On training days I wake up at 530am (5 hours sleep) train, come home so my wife can get to work, then I drop him off at my wife’s work at 2PM and go directly to work from there, then I’m back home and sleeping again at about 12:30am. You just have to make it work. What I found works for me is training at the gym 3 days a week for 1.5 hours each time. So the days I train I only get 5 hours sleep but all the other days I can get about 7. You just have to make it work, if this is something you really want to do then just do it, there’s always a way. Just wake up earlier or you could go once your kids go to sleep. Just don’t make excuses.


#16

Hit the nail on the head.

Flipcollar is right about one thing, that is I can be more consistent than I have been. I have no excuse for not doing a daily dose deadlift program combined with frequency pull-ups/push-ups. There’s more than one way to get strong and the barbell is not the only way.

Before the 3 month old, I was getting up at 5, my daughter would get up soon after i left and go back to sleep with my wife. The equation is different with a 2 year old and 3 month old, and that equation demands efficiency.


#17

You really don’t have time to squeeze a 1h30 workout on saturday and sunday? One push and the other pull


#18

Could you buy some cheap equipment? Chin up and dip station, cheap bench, make some sand bags

I also have limitations on time and have decided it’s best for my family and relationship with my wife for me to train from home. Some days I get an over an hour, some days it’s only 20 minutes but I always get shit done.

If it’s only 20 minutes then some thing like EDT is great. Set a timer for 10 minutes, pick 2 exercises, do sets back to back between the two keeping count of total reps. Repeat for the next 10 minutes with a different 2 exercises. That’s a lot of volume in 20 minutes.


#19

That’s what i had in mind. I have a trap bar, adjustable dumbbells chin-up bar and dip bars