SO im looking at starting 5/3/1 BBB template as i have restricted time in the gym ( work & family commitments )
And just curious to see how long people tend to spend in the gym using this program
Depends entirely on how much time I’ve got/am willing to spend that day.
If I’m in a big hurry I can go in, do very little warmup(just some rudimentary active stretches and performing the movement of the day with warmup weights), do my work sets and a single AMRAP first set last and I can be done in 20 minutes or so.
If I’ve got plenty of time I’ll got through an extensive warmup, stretch and foam roll before and after, do all my assistance and some prehab/rehab work and maybe throw in some conditioning too and I can easily spend 2 hours in the gym.
I think that if you do at least some rudimentary warming up and a normal workload of assistance work you can easily stay in the 45-60 min workout length range, assuming no bullshit time wasting.
The 45-60 min window is ideal for me, thats including some dynamic stretching, and pre working sets.
I was looking at something like main lift 5/3/1 BBB 5x10 then an assistance movement, perhaps a superset if im feeling good enough.
As im sure to try it out for myself, its just nice to hear others having it work this way!
I’m guessing if your routine consisted of doing the 531 Pyramid + BBB, that could keep you inside for a good hour and a half or so (w/o conditioning work).
I’ve been fucking around with the 531 and density training and have been able to pack some decent volume in not much time – around 1h.
But I’d have to say I like to keep my sessions as short as possible. That way you ensure a quick pace and some nice determination.
I think you need to look at the training holistically, not just the lifting component.
- Warm-up and mobility / stretching: about 20 to 30 min
- 5/3/1 main sets and assistance: 30 - 45 min
- Conditioning: 15 - 20 min
- Stretch
Agile 8 + Dynamic + 5/3/1 + BBB, never more than 30-40min, unless I rest a long time between sets on the assistance work. I do all my pulls between sets of presses, and I do all my “extras” between sets of lower body.
A bunch of Jim’s programs call for long walks as the only conditioning, and can be put into other times.
I’ve found that the upper body days are shorter than lower body days…ranging from between 45-60 minutes (not including any conditioning work)
Thats following 5/3/1, joker (if feeling good) + FSL, 1 assistance & 1 core.
Just make sure your rested enough for your main work sets & PR set, then just crack on if time is factor.
I normally train at 6am before work so anything more than an hour is pushing it - hence why I train deadlifts on a Sunday so I don’t have to stress over the clock.
Also I do most of my stretching / foam rolling in the evening where I have more time to spend on it.
I limit myself to 45 minutes. I follow the triumvirate template with one balls out FSL set on the main lifts. I never have any trouble getting it done.
Like iamLewis, I do conditioning and extra mobility stuff in the evenings.
Well if most of you can do it in less time than i actually have them im sure it will work for me!
i give myself 20 mins for stretching + warm up then i have 60 minutes ~ on the floor. that seems plenty of time.
one thing i feel i could benefit from is cutting my rest periods between sets, im normally about the 4-5 minute mark but feel im good to go after about 2-3 minutes.
anythings possible if you put your mind to it, i guess!
1 hour for me from initial warm-up to last set, currently doing BBB template from 2nd Edition.
I get the BBB / Triumvirate in 40-45 min, including 3 warm-up sets on the core lift + however long I have to wait for the rack to be free from people doing lifts with mostly terrible form
45-60 minutes.
The key is exercise selection and super-sets.
Do sets of box jumps/med ball throws between your squat/bench/deadlift/press warmup sets.
SLDL/Abs
Bench/Chins
Press/Rows
Curls/Dips/Face Pull
etc…
Speeds things up dramatically.