Once we have made a habit of getting into the gym and lifting weights and found a program that allows us to progress over time, the limiting factor often becomes time. If we could spend two hours in the gym four times a week or more, we might just do that. But, who has that free lime?

We can keep our momentum and see gains when time is limited. Here are three strategies I use, with pros and cons for each. So, let’s dive in and not waste any more time.

The Myo-Rep Set

The Myo-Rep set can be performed with practically any exercise that you can get close to failure with between 12-30 sets. The Myo-rep set involved 1) an activation set, and 2) additional backoff sets completed after a brief rest period.

A myo-rep set may look like, for instance, taking a 185lb bench press near failure. Let’s say that happens near 18 reps. We may rest for 15 seconds (this rest can be adjusted, but should be quick), then complete another set close to failure. This may happen at 5 reps. Repeating this process, we’ll be able to pound out fewer and fewer reps.

Here’s a full explanation, but playing with the protocol will be fine once you have the concept.

Pros: The protocol is excellent for hypertrophy training, can be completed quickly, and can be completed in many different exercises.

Cons: The work is intense, so if we’re under a lot of outside stress, as is often the case when gym time is limited, this can be a daunting task.

EMOM (Every Minute on the Minute)

This protocol is flexible, and the time between sets doesn’t need to be limited to the “Minute”. Essentially, this is a protocol that shortens the rest period between sets. You can choose any exercise, choose an intensity (weight) and reps per set, and set a timer. You’ll lift less weight than you could with longer rest periods, but the fatigue you build can translate into hitting near-failure reps on the last sets.

Pros: Can be tailored easily to your time constraints and goals. Depending on how you set this protocol up, it can be effective for hypertrophy, strength, and/or conditioning.

Cons: Sets can get sloppy if we’re still waiting for our breath.

Supersetting

This is a popular protocol where we complete two exercises back-to-back on minimal rest. Often, the exercise selection is chosen as an upper/lower body split (such as overhead press and deadlifts), or a push-pull setup (like a bench press and rows).

Pros: We can complete all the work in our program in a shorter time. By working out different muscle groups, our fatigue can usually get us through the superset without conditioning being the limiting factor

Cons: Not everyone has access to enough equipment to do this at home. Busy gyms can also present a challenge.

With Lots of Options, the Real Key is Doing Something

I’ve used all of these protocols and more, and I’m hesitant to say one was better than the other. Whatever the protocol was, I was in the gym getting some work in. And that’s the important thing, isn’t it? Now off to train.