7 Game-Changing Hacks for Building a Body
Learn how to build a body that turns heads while spending 80% less time in the gym with these 7 game-changing hacks. Find out how to reuse equipment for multiple exercises, do supersets, and more.
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Rob - Nothing Barred Fitness
I help dads become their kids' superheroes with a simple nutrition philosopy and workout programs that take less than 60 mins/week.
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7 game-changing hacks for building a body that turns heads while spending 80% less time in the gym!
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Don't cancel me for number 6! pic.twitter.com/js13cBfapM -
When my son was born, I had to completely change my approach to fitness and figure out how to keep it in my busy life.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
These are my best time-saving hacks 👇 -
1. Reuse equipment for multiple exercises
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Half the time I used to spend in the gym was:
- Waiting for benches.
- Moving from station to station
- Loading and unloading plates on barbells and machines.
- Tracking down whatever dumbbells I needed, racking and reracking them. -
Reorganising my routine allowed me to cut this wasted time.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
I could pair exercises together using the same equipment to save time.
E.g. doing barbell rows after romanian deadlifts (both on pull day)
or dumbbell rows and dumbell bench press one after the other (on upper day) -
To optimise this further, I let go of worrying about rep ranges and just worked close to failure.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
That meant I could use the same weights on rows and presses and save time switching dumbbells. -
2. Cut exercises with lots of set-up time
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Conventional barbell deadlifts and barbell hip thrusts...
I love you, but you had to go.
Romanian deadlifts became my primary hip hinge movement because:
- didn't need as many warm up sets
- fewer plates to load and unload -
3. Use pin selector machines
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Massive time saver. Simple really - you no longer have to find plates, load them and unload them.
Ignore anyone who tells you you shouldn't use machines. -
4. Use higher rep ranges
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Higher rep ranges work just as well for building muscle, but they also mean you don't have to do as many warm up sets building up to your working weight.
More time saved. -
5. Do fewer exercises
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Do you really think you need to do barbell bench press, incline dumbbell press, dips, decline bench press, cable flyes etc. to build an impressive chest?
You are probably doing too much and would do better by cutting some out. -
IF you need more volume (and most people probably don't), you can just add more sets of one or two of those main compound movements without missing out on anything.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
That'll save you time moving around the gym, loading and unloading etc. -
6. Skip warmups
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
This is an almost sacrilegious thing to say, but if you train in a certain way, you don't need warmups.
Choose light weights that you can achieve 12 reps with while using a SLOW tempo of 4 seconds up & 4 seconds down.
Work very close to failure 👇 -
You will still provide an excellent stimulus to the target muscles BUT the first few reps will be very easy and will provide the same benefits of warmup sets!
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
(e.g. increased blood flow, practising the movement & increased flexibility of connective tissue) -
7. Train at home
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Training at home will save you a lot of time.
- No travelling to the gym
- No parking
- No waiting for equipment
- Snatch 10 minutes in your day
- Leave your equipment out if you want -
I often recommend my clients get some equipment for home as a backup for days they can't get to the gym
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
OR design them a program that mixes home and gym workouts.
You can sufficiently work your whole body at home without much or ANY equipment... -
...But most will find it easier to focus on legs with their gym workouts and upper body at home.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
If you have dumbbells & a pullup bar at home, you can easily and effectively work your entire upper body - especially combining with the other strategies I've covered in this thread -
My preference for pullups is JayFlex Crossgrips.
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
They're small, fold flat, fit in a carry-on case, are foam padded so they don't damage the door-frame and are high quality so they'll last years (unlike cheap doorway bars that fall apart in a few months) pic.twitter.com/yjZR3urrih -
If you want to buy some, use code ROB15 for 15% off.https://t.co/jS0JYc6mhP
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023 -
You can get my program with the full blueprint of what I did to get lean & build muscle with 20 minute workouts!
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Options for your desired frequency, gym+home, nutrition +more!
Was $150, now just $47 (for 24 hours only!)
See the contents here 👇https://t.co/jAlDkEfE9B -
7 time saving hacks to get more done with less time in the gym:
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
1. Reuse equipment for multiple exercises
2. Cut exercises with lots of set-up time
3. Use pin selector machines
5. Use higher rep ranges
4. Do fewer exercises
6. Skip warmups
7. Train at home -
Find this thread useful? Click below & give the 1st tweet a retweet to help someone else find time for fitness in their routine!
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
Be sure to follow me @Rob_NBF for more content that will help you get in shape with the minimum time investment.https://t.co/5csT4GbdqX -
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— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
That's what you'll get when you join my email list (and you'll also get a week of free tips sent to your inbox!)
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P.S. Want personalised programming, guidance, support and accountability?
— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023
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