Weight Lifting, Weight Training, Bench Press & Bodybuilding
January 28, 2023

4 Ways To Steal 5 Training Hours Every Week!
By Jeff Anderson "The Muscle Nerd"

Slow or Fast reps for strength and size

In This Time Saving Workout Article:

Don't think you have time to workout and stay fit? Here's how to analyse your day to find the truth!

NO MORE EXCUSES! How to find at least 5 more hours a week...Guaranteed!

BONUS DOWNLOAD: My favorite free workout journal!

There’s an old saying by J.R.R. Tolkien, author of “The Lord Of The Rings” that goes, “Not all who wander are lost.”

Well, while that adage may work for hobbits, it’s a very poor approach to an effective fitness and nutrition program.

Like anything else in life, if you want to be successful in your training, you need to start out with a detailed plan. But you know what they say… “life is what happens when you’re making plans!”

In other words, staying on track with a fitness plan is a real challenge in most people’s lives.

Follow these 4 time-saving tactics and take advantage of the opportunity:

Waste Time – Waste Progress

Time Saving Workout Tips Assuming bodybuilding isn’t your fulltime job, you know that every minute of your workout time is precious.

Having a plan keeps you from wasting that time.

Plan your entire workout BEFORE heading into the gym and you can quickly move from one exercise to the next without having to stop in the middle of the floor, scratching your head figuring out what comes next.

Make the plan as detailed as possible.

For example, it should include not only the body part you’re training, but also the specific exercises you’ll be doing, the set range, and the number of reps.


Bonus Download: You can grab my favorite free workout journal to help you plan your next workout at:



Time Saved: 30 minutes per week

Mass Meal Making

I recently conducted an interview with a well known Nutritionist who is married to a competitive bodybuilder.

I was blown away when he told me that in just 1.5 hours each Sunday, they’re able to cook up, measure out, pre-package, and store and entire week’s worth of meals!

Now you don’t need to get that intense, but since most people find they eat pretty much the same foods each week, doubling up on a recipe can yield a complete extra meal that can easily be stored away in a freezer for the following week or two.

Same principle applies to tuna salad, broiled chicken, and salads with heartier ingredients such as cabbage.

All will last a few days in the fridge and make for a quick, easy box lunch or mid-afternoon snack with no extra time involved.

Time Saved: 2 hours per week

Take Advantage Of Drive Time

By now you should know that your post-workout nutrition is an important part of your fitness regimen.

Consuming some protein, carbs and fat following exercise will help you recover faster during a time when your body is particularly in need of some nutritional support...and the faster you can send some assistance to your hungry muscles, the faster you’ll recover and the more progress you’ll make.

Well, why not take advantage of your drive from the gym by bringing along the perfectly balanced post-workout blender drink.

Just whip up your favorite frozen fruit with some skim milk, a scoop of protein powder and a tablespoon of canola or flax oil…stick it in a small cooler with an ice pack…and you have a ready-made meal waiting for you when you leave the locker room.

Time Saved: 2.5 hours per week

weight lifting and weight training accessory

Track Your Progress…And HOW You Achieved It!

Without tracking your gains and losses, you have no way of monitoring what’s working (or not!).

It’s like having a really great hair day – you try to replicate it the next day, but don’t know exactly what you did to get it that way again.

You can look at this from two different perspectives…

If you’re making the progress you’re looking for, reviewing how you got there will help you keep up the momentum.

But even if you find that you’ve reached a plateau and aren’t seeing progress any longer, your track record could also help you pinpoint some clear indicators of where you may have been slacking off and where you can re-focus to get back on the path!

Time Saved: An eternity of frustration!

Jeff Anderson's Optimum Anabolics ProgramJeff Anderson's Web site & OA Program

Jeff Anderson "The Muscle Nerd" is the author of this revolutionary new training book called Optimum Anabolics. REVEALED! Muscle "Programming" Strategy Guaranteed To DOUBLE...TRIPLE... even QUADRUPLE Muscle Growth Every Month Or You Keep The Program For FREE! Learn more at... www.optimum-anabolics.com.

In fact, whether you're a complete beginner or an experienced pro, my best selling ebook, Optimum Anabolics, provides you with every last detail you need to completely master each and every one of the 8 Anabolic Factors!


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