The training method to 10x your results in half the time

Happy morning,

Life with a four-year-old and a two-month-old is tougher than I imagined (and I say this knowing I have a superhero wife). But it truly helps you value time. Having half an hour to train is a privilege. As a busy executive, dad, chauffeur, chef, bodyguard (god knows how many hats I wear nowadays), we need to shift from going to the gym for a workout to efficient micro-workouts.

Thankfully, knowledge is power, and you don’t have to waste hours like I did when I started. Not having to spend hours at the gym even gave me time to record a podcast with Sarah, a well-seasoned HR leader and friend of mine on her Aculture Podcast, where I broke down all things Wellness and Productivity. I encourage you to listen to it during your commute, for instance.

In fact, spending too long at the gym can be counterproductive, so let’s dive into how to do this. My strategy involves two training methods in one, targeting the two resources most of us lack: Time and Energy.

Method 1: Antagonistic training

Antagonistic training maximises time. It focuses on working opposing muscle groups consecutively to maximise workout time efficiency.

Method 2: RPT (Reverse Pyramid Training)

RPT (Reverse Pyramid Training)maximises energy, it emphasises starting with the heaviest weight and decreasing it with each subsequent set, aiming to maximise energy expenditure and intensity during the workout.

This regimen sharpens your training in under 160 minutes per week.

Example of a day inside Full-Body Antagonistic-RPT Workout for executives:

Bench Press (Chest) - RPT:

Set 1: 225 lbs x 6 reps

Set 2: 205 lbs x 8 reps

Set 3: 185 lbs x 10 reps

Pull-Ups (Back) - RPT:

Set 1: Bodyweight x 6 reps

Set 2: Bodyweight x 8 reps

Set 3: Bodyweight x 10 reps

Squats (Legs) - RPT:

Set 1: 315 lbs x 6 reps

Set 2: 275 lbs x 8 reps

Set 3: 245 lbs x 10 reps

Notes:

• You will do this in a circuit fashion, alternating between exercises targeting opposing muscle groups (chest/back, legs).

• Utilize the Reverse Pyramid Training (RPT) method, starting heavy and decreasing weight with each set while increasing reps. You always need to include an approximation set to work up to the heavy weight.

• Rest 2-3 minutes between exercises. The rule of thumb is to rest anywhere between 3-5 times the time you spend performing the exercise.

• I see a lot of people spending too much time at the gym and working without intensity, which, to put it simply, is a waste of time with a significant opportunity cost.

Before we go, the 5 hidden workout mistakes most people are making:

1. They change their workout constantly (before 12 weeks).

2. They go to the gym to train just one muscle group like chest or back and spend more than 1 hour there.

3. They train until failure in every exercise.

4. They don’t know how much weight they lift in every exercise.

5. They choose the exercises based on availability; they don’t have a plan.

If you do these, you are leaving gains on the table and wasting your time.

If you found this useful, remember that this newsletter will remain free until the end of Ramadan. Help me and your colleagues by sharing it using the link below. Remember, sharing is caring.

Best,

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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