Life happens. And sometimes it gets in the way of our fitness and health goals. You might have to skip a workout or even a whole week of workouts, or you have to drastically cut back on your training. In any case, there's this fear of losing our strength and muscle mass.
But this needn't be! This guide explains what happens when you take some time off from training or reduce your training volume for longer periods of time.
Thus, if you are currently unable to keep up with your normal workout schedule but you want to maintain muscle mass and strength, then this guide is perfect for you!
What is included in the guide?
This guide explains how we should ideally train to get the best possible results, and goes into detail how we can adapt our workouts to fit into a busy schedule. You get science-backed tips on how to adjust your own training routine, but you can also choose between two different workout plans:
60min full body split, 1-2x/week
30-45min upper/lower split, 3x/week
The guide also includes many helpful tips on how to save even more time, how to get the most out of your workouts, and how to properly warm-up before your workouts. It also offers a list of alternative exercises in case you are unable to do one of them.
Science-based tips how you can adapt your workouts & training split when you are busy
2 different workout plans
Warm-up & recovery routines
12 exercise videos
List with exercise substitutions
35 scientific references
Want a short summary & an example workout?
In this video, I summarise the most important points from the workout guide in an easy-to-digest manner. I talk about how you can adapt your own workout programme to fit it into your schedule, and give some tips to get the most out of it. I also give you an example workout from the workout guide, so you can decide for yourself if that's the kind of workout you are interested in. Have a look & leave a comment how you liked it!
Have a look inside!
Nina is a virologist, aspiring bodybuilder and science communicator.