For context: there was a time several years ago where I went 3 days a week doing a lifting routine. I think my heaviest dead lift was maybe 140lbs.
Two kids later, hernia surgery, and a change in position at work that has me sitting way more (used to do solo IT work for multiple buildings, now I have a team and do mostly back end admin work), and I've lost all my gains and put on about 20lbs.
Kids are more manageable now solo, and I'm looking to hit the gym every Monday I can.
How do I maximize this time?
Thanks in advance comrades!
Supersets are the best way to maximise efficiency, and you get quite a sweat up without those precious breaks too. Mostly strength with an element of cardio - but if you're eating right you'll drop 20lbs in no time.
Compound exercises. Fuck bicep curls. Do pull-ups. Although usually dumbbells are free and the machines/pullup bars are taken at the gym - which leads me to my next point...
'A gym' - perhaps the gym isn't the best for your limited schedule/time? If you've got to drive there and drive back, that's potentially taking time out of your workout time. Once you get there, if it's at peak hours then people might hog equipment you want to use and slow you down. Perhaps if you had a home setup, you could manage twice a week. Twice a week makes a huge difference.
My 'home gym' is just a free standing pullup bar and gymnastics rings - cost me about £90 total, and I've been using it for like 4 years. Though you're definitely busier than me (kids... I can't even imagine), I can fit a workout or just half a workout in on a very hectic day, because I can even do it while doing other chores at home.
Man I dream of a home gym. Our little split level ranch is so tight on space, it's very frustrating. During covid I was working out at home. Adjustable dumbbells and a bench before they spiked in price. But we also had our first kid during the pandemic and that complicated things. Its hard. By the time I'm home and picked up the kids it's 5:30. Kid 1 has after daycare activities one day a week. My SO is going back to school one day a week. The weekends are pretty packed. Its a lot. Kid2 isn't walking yet so he needs to have an eye on him.
Supper sets are a good idea though. But I'm likely going to need to get creative and try to squeeze more time in through out the week too.
There's always the old 'do 10 reps every time you walk past the home equipment'. You can get some decent volume over the course of the day if you do 10 pushups every hour or so.