2 Minute Thread to Bust Your 'No Time' Excuse

Got no time to work out?

This 2 minute thread will bust your "no time" excuse!

(you'll gain approximately 1,000,000,000x ROI on your time spent reading this thread)

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

Working out is non-negotiable.

Sounds crazy, but it's true.

As you get older, you will lose muscle if you do nothing.

This increases your risk of all diseases and lowers your quality of life.

YOU NEED TO FIND TIME.

(but you don't need as much as you think)

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

4 important mindsets for getting results with no time:

1. Done is better than perfect.

2. Workouts don't have to be long to be effective.

3. Returns are diminishing. The 4th set won't add anywhere near as much as the 1st set.

4. 80% of results come from 20% of actions.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

You only need 6 movements to cover every major muscle group.

- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Squat
- Hip Hinge

1 or 2 compound exercises for each of these will transform your body.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

You should:

- Work every major muscle group 2x per week
- Allowing each muscle group 72 hours for recovery before you work it again.

Read on to see how you can do that with the minimum time required 👇

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

Monday - Vertical Push and Pull:

- Seated dumbbell press
- Pullups

Tuesday lower body:

- Squat
- Romanian deadlift

Wednesday: Rest

Thursday - Horizontal Push and Pull:

- Bench press
- Dumbbell rows

Friday - lower body:

- Deadlift
- Squat variation

Saturday & Sunday: Rest

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

This is the absolute minimum you need.

You can see progress with this IF:

- You take each set close to failure (0-3 reps in reserve).
- You progressively overload (add reps and weight over time).

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

If you are incredibly pushed for time, you can just do one set of each exercise.

If you have more time, do more sets. Results will be better for gaining muscle, but one set (taken close to failure) is enough if you're just trying to maintain muscle (for example, as you lose fat)

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

Returns are diminishing with every set that is added.

Most studies find that people generally respond best with 10-20 sets per muscle group per week, with the returns getting smaller as you get towards the higher end of that range.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

Some people will do better on 10 sets than 20 sets (probably most people).

People who can recover from higher volume are more advanced or have a genetic advantage for gaining muscle (and therefore are not reading this thread).

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

You can do any variation of any of the exercises I listed.

For example:

- Hack squat machine instead of squats
- Pushups instead of bench press
- Good mornings instead of deadlifts
- Lat pulldowns instead of pullups
- Barbell or bodyweight row instead of dumbbell row.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

You can also arrange the exercises differently across the week.

For example, you could do two longer full body workouts:

Full Body 1:

- Squat
- Pullups
- Bench press

Full Body 2:

- Deadlift
- Rows
- Overhead press

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

Or you could do 6 shorter workouts with one exercise per workout:

E.g.

Monday: Squat
Tuesday: Lat pulldown
Wednesday: Incline dumbbell press
Thursday: Deadlift
Friday: Seated cable row
Saturday: Machine shoulder press

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

When my son was born and work was busy, I slashed my gym time by 75% and my results got better.

I put my system into a program you can buy (66% off today)

Contains lots of variations for different scenarios and schedules.

See the contents here:https://t.co/jAlDkEfE9B

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

If you found this thread useful, retweet the first tweet below to help someone else who has very little time to work out!https://t.co/XWvnyQrGwa

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)https://t.co/bXsqgWp6gK

— Rob - Nothing Barred Fitness (@Rob_NBF) March 24, 2023