To follow up on recent comments about lack time not being a valid excuse to not exercise, I want to highlight, as I have several times now, the concept of “opportunity costs” and exercise selection. There are over 650 muscles in the human body. Now, we don’t have to overload all of these and our emphasis is generally on a much smaller number (and we usually focus on muscle groups).
A simple tip in exercise selection is to “work from big to small”. In other words, prioritize the large muscle groups. The biggest muscles? The legs.
I am often bothered when I hear the first question asked of an athlete being: “How much do you bench?” Watch beginning “bodybuilders” in the gym and you will (unfortunately) often see them gravitate to the bench and bicep curls—“curls for the girls”. Guys who do this don’t grow. The bench, and most certainly bicep curls, play very little role athleticism.
Power for sports (and function later in life) is derived from the legs. Muscle consumes energy, so more muscle mass means higher metabolism (more fat loss). The legs should be the priority. If should on time, complex heavy lifts like the squat and deadlift will give the biggest bang for the buck. Not only are the legs being overloaded, but any muscle group that stabilizes the trunk of holds the bar is being trained.
I emphasize what I call the “basic 5” (squat, deadlift, bench, row, and press) not as the only exercises to do, but as the foundational lifts. As time permits, one can get creative adding “accessory lifts” (e.g., bicep curls and triceps extensions, etc.). Of these, the squat and deadlift should be done first.
Let’s be honest. Time is an issue (because we are usually poor at managing it). Before skipping exercise because you “don’t have time”, make time for at least a few sets of squats. Frankly, they can be done anywhere. If you need weight, look around. There has to be something you can hold in your arms to better overload the legs. Traveling? Use your suitcase in a modified goblet or Zercher squat. You might have to up the repetitions to reach your minimum effective volume or maintenance volume, but something is always better than nothing. Five minutes of squatting can jumpstart the metabolism—and is most certainly better than nothing.
Effective exercise need not be time consuming. Indeed, one might put a slight twist on Kenneth Cooper’s comment on running and say: “If you are exercising more than 30 minutes a day, you are doing it for more than your health.” (This is, of course, not to say that 30 minutes should be our maximal goal—it should be our minimal goal, as the health guidelines are actually more.)
Use your time effectively.
Be your best today; be better tomorrow.
Carpe momento!