Left: Age 29, no kids

Right: Age 34, two kids 

Here are the 5 things I did to maintain and build on my gains with less than 90 minutes per week. https://t.co/j76XMHczly

After my son was born, I couldn't spend 90 minutes in the gym 4 times a week any more.

I had a full time job, a family and a business that was taking off.

Instead of saying "I don't have time to train"...

I did the following 5 things to keep my hard-earned muscle.

1. Find a workout frequency that worked.

I realised the best way for me to CONSISTENTLY get a workout in, was to go to the gym during my lunch break.

With walking to and from the gym, showering and changing I was able to fit in 20 minutes to work out.

I did this 4x per week.

2. Ruthlessly cut down my lifting routine.

Everything except the essentials had to go.

I ended up with a TOTAL of 8 different exercises.

2 per session, for 2 or 3 sets.

3. Plan my workouts intelligently

I had to get clever about this to get the most out of each session.

Exercise selection was key, and for the first time ever, exercise ORDER was vital 👇

It takes time to set up certain lifts with getting barbells out, setting up on a platform, loading and unloading plates, etc.

I could cut this time down if I did certain lifts consecutively.

E.g. taking some plates off after squats and dropping the bar to the floor for RDLs.

Popular equipment had no room in the plan so I wouldn't get stuck waiting.

Seated rows were popular and there was only one machine.

This is why I did T-bar rows on the unpopular landmine machine! (their loss, this machine is great!)

I also used the landmine station for shoulders, doing landmine presses, which saved me more time setting up.

4. Cut volume, increased intensity.

I did 4- 6 work sets in the whole of each session.

This was a big reduction in volume, so I had to make these sets count.

EVERY set went close to failure (within 1 rep)

5. Stopped caring about weight

I made my peace a long time ago with the fact I'm never going to be one of the strongest in the gym.

I chased hypertrophy instead.

For that, any weight works, as long as the sets go close to failure.

The advantage of this is you don't need much (or any) warming up.

If you're using a weight for your first set that you can get 10+ reps on, you can just jump straight in.

The first few easy reps give the majority of the benefits of a warmup anyway.

You also don't need to change weights between sets.

If you got 13 reps on the first set, just use the same weight again.

2nd set you should get fewer.

3rd set you should get fewer again, perhaps around 7 or 8.

All sets will be useful for hypertrophy if close to failure.

Training like this, I was able to progress from session to session, adding reps to some or all of the sets.

Once I was getting over 10 reps on all my sets, I'd go up to a heavier weight.

I was able to put on muscle and gain strength, despite having the worst sleep in the world and training less than 90 minutes per week.

I eventually left that job and trained in my home gym instead - but I still train like this (I have more kids now and my business takes up more of my time than my job did!)

I've created a whole online course around these principles with various different versions of the program, including home and hybrid options.

It's 66% off today.

See the contents here 👇

https://t.co/jAlDkEfE9B

If you found this thread useful, retweet it using the link below to save another dad from giving up on their gains and their health!

Follow me @Rob_NBF if you want more content  that will help dads stay or get in top shape!
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Attention Dads! 

Ready to Unleash Your Ultimate Potential?

- Obliterate 20+ lbs of fat
- Forge a jaw-dropping physique.
- Become an awe-inspiring role model for your kids.

Then, hit the button to send me a DM!

(not free, but worth every penny!)

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I probably should have posted more of an "every day" pic on the right.

In that pic, I'm a few days out from a photoshoot. It's not an accurate reflection of how the condition I spent most of those 5 years in.

Here's a better one. https://t.co/MLclExFOz0

Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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