7 Game-Changing Hacks for Building a Body

7 game-changing hacks for building a body that turns heads while spending 80% less time in the gym!

Don't cancel me for number 6! pic.twitter.com/js13cBfapM

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

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.

These are my best time-saving hacks 👇

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

1. Reuse equipment for multiple exercises

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.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

Reorganising my routine allowed me to cut this wasted time.

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)

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

To optimise this further, I let go of worrying about rep ranges and just worked close to failure.

That meant I could use the same weights on rows and presses and save time switching dumbbells.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

2. Cut exercises with lots of set-up time

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

3. Use pin selector machines

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.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

4. Use higher rep ranges

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.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

5. Do fewer exercises

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.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

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.

That'll save you time moving around the gym, loading and unloading etc.

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

6. Skip warmups

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 👇

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

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!

(e.g. increased blood flow, practising the movement & increased flexibility of connective tissue)

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

7. Train at home

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

I often recommend my clients get some equipment for home as a backup for days they can't get to the gym

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...

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

...But most will find it easier to focus on legs with their gym workouts and upper body at home.

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

My preference for pullups is JayFlex Crossgrips.

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

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!

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

7 time saving hacks to get more done with less time in the gym:

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

Find this thread useful? Click below & give the 1st tweet a retweet to help someone else find time for fitness in their routine!

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

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023

Do you want 7 free workout programs?

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!)

Sign up here 👇https://t.co/k0LSc0S3VJ

— Rob - Nothing Barred Fitness (@Rob_NBF) April 19, 2023