What is Time Block Training?
This involves creating a circuit, a certain number of reps per exercise, and doing as many sets as you can within the selected timeframe.
For example, let's say you have 15 minutes left to train. Set a 15-minute time block and do as much high quality work as you can within the allotted time.
With time blocks, you have the freedom to choose your own pace. You could keep the weight lighter and push for a faster tempo and more total work. Or you could keep consistent rest periods, push the weight a bit heavier, and do less total work.
There is a fair amount of autoregulation involved, but it allows you to train based on how you're feeling on any given day within the time you have. Physiologically, doing more work in less time can increase metabolic stress and muscular damage, both of which play a role in building muscle.
How to Do It
You finished your squats and have 15 minutes left before you need to hit the showers. In this case, set your exercises in circuit fashion for 15 minutes and complete as much work as you can.
- A. Incline Dumbbell Bench Press x 8
- B. Chest-Supported Dumbbell Row x 8
- C. Incline Dumbbell Biceps Curl x 8
Do as many sets as you can in that 15 minutes.