Workouts for when short on time....

Your headed to the gym for a standard session of training, but then you suddenly get a call and hear that you have to make an important meeting. You decide that 20-30 minutes in the gym isn't enough time, so you turn around. The next day when headed to the gym you find out that you have to pick up the kids from practice in an hour. It's important to get this workout in, but your just not sure if you'll have enough time to get a good session in. What should you do?
Workout
What Is The Best Workout When You Are Short On Time? Be Specific.


The best and most time efficient workout when you are short on time would have to be Escalating Density Training or EDT for short. EDT is a training philosophy created by Charles Staley. His book Muscle Logic is the very detailed version of EDT.


The way EDT works is ingenious; you take your 10 rep max of 2-or-3 exercises and use half of your 10 rep max. This may seem confusing to many of you, but it deals with the pounds of force and how long your rest periods are. Here is a direct example from Charles Staley's Book Muscle Logic:

Example:

• If you are doing a 135 pound squat for 10 reps of 3 sets the amount of force would look like this
  
  
  • Rep 1: 154 lbs of force
  • Rep 2: 152 lbs of force
  • Rep 3: 150 lbs of force
  • Rep 4: 148 lbs of force
  • Rep 5: 146 lbs of force
  • Rep 6: 144 lbs of force
  • Rep 7: 142 lbs of force
  • Rep 8: 140 lbs of force
  • Rep 9: 138 lbs of force
  • Rep 10: 136 lbs of force
  Average force per rep: 145lbs
  Compared to doing a 135 pound squat for 3 reps of 10 sets it would look like this
  
  • Rep 1: 154 lbs of force
  • Rep 2: 152 lbs of force
  • Rep 3: 150 lbs of force
  Average force per rep: 152lbs
  *The reason for this is because higher forces lead to greater muscular tensions and that leads to overall strength or lean mass gains.

Intensity:

• Now since we have the whole rep principle understood the other most important part is the intensity. For EDT after you choose the 2-or-3 exercises you want and figured the correct weights it is time to set the time limit. You are going to do as many sets as you can in a 10-or-15 minutes time frame with minimal rest. Obviously the more sets you in the time frame the less reps and more rest you will need. Remember especially to keep a log to keep track of your progressions when you use EDT.
  Here are few sample workouts that are great to use to for EDT:
  
  
  <img alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Workout 1: Chest & Back:
  
  
  
  

• Total Number of Exercises: 4
  Total Duration to Complete: 20-30 minutes
  
  
• Incline Dumbbell Presses Superset with Wide Grip Pullups (add weight if needed) for 10-15 minutes no more then 5 reps each set
• Barbell Bench Press-Medium Grip Superset with T-bar Rows for 10-15 minutes no more then 5 reps each set
  
  Click Here For A Printable Log Of Sample Workout 1.
  The reason this quick workout is effective is every time you tighten up the chest with exercises an upper back exercise will stretch the pectoral fibers nicely and vice-versa which will prevent pronated shoulders.

<img alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Workout 2: Quadriceps, Hamstrings, & Lower Back:

• Total Number Of Exercises:4
  Total Duration to Complete: 20-30 minutes
  
  
• Front Squats Superset with Romanian Deadlifts for 10-15 minutes no more then 5 reps (10 rep max) each set
• Leg Extensions (holding on top for 3 seconds) Superset with Seated Leg Curls for 10-15 minutes no more then 8 reps (16 rep max) each set
  
  Click Here For A Printable Log Of Sample Workout 2.
  Since the lower body has much bigger muscles you will burn a great deal of calories on this quick but effective leg workout. Also I put lower back in with legs because you will target your lower back with with these sort of leg exercises.

<img alt="->" src="http://www.bodybuilding.com/fun/ar.jpg"> Sample Workout 3: Deltoids, Biceps, & Triceps:

• Total Number of Exercises: 6
  Total Duration to Complete: 20-30 minutes
  
  
• Tri-set of Push Press, Standing Barbell Curl, and Decline EZ Bar Tricep Extension for 10 to 15 minutes no more then 5 reps (10 rep max)
• Tri-set of Upright Barbell Rows, Machine Preacher Curl, and Dips (add weight if needed) for 10-15 minutes no more then 5 reps (10 rep max)