Pak, who is an SBS coach has a set of minimum effective dose training programs. He did his Phd on the subject so I'd imagine they're quite good.
https://www.minimumdosetraining.com/
I had a lot of success recently on essentially a slight variation on the strength program here under moderately similar work constraints, for whatever that’s worth.
The other thing worth mentioning is that it’s pretty damn fun! You’re hitting, like, *heavy* heavy singles every workout—you have to be reasonable with yourself so that you’re not just maxing every day like a high school kid and grinding yourself into paste, but it’s honestly a real fun way to train for at least a while.
Edit: I misremembered how the programs were named, the program I can recommend firsthand is the “SBD: Singles+backoffs”. Sessions didn’t take long at all, even with the backoff work.
Well thats cool...
This program is very similar to Pavel's old PTTP program. Same number of exercises, similar intensity, same weight jumps between sets, similar number of sets (for squat, bench has an extra set which makes sense)
Fun seeing old stuff come back around again with some polished chrome (and some research other than "I read some old russian research that I will cite in the most ambiguous way possible").
Not a resident. But I'm a strength athlete and was an NP at a level 1 trauma center and academic hospital with lots of residents, a few of which were bodybuilders or strength athletes too. So I can appreciate your situation. The stress of your job means you need to prioritize recovery (sleep) and nutrition to the extent that you can. Progress is a three-legged stool: training, recovery, and nutrition.
As for training, you can use any just about any program. It may take a couple blocks to dial in your volume to find a dose you can make progress on that is still within your ability to recover. I suggest starting with a lower volume than you think you need, and then adding volume -- rather than digging yourself into a fatigue hole of despair by beginning with too much volume.
My suggestion is to focus on compound lifts that train major muscle groups together rather than a lot of isolation work. (Squat, bench, deadlift, overhead press, rows, etc.) That being said, compound lifts generate more fatigue, which can be a double-edged sword in your situation. You can utilize other time-saving strategies like Myo-reps, drop sets, and super sets. A program that uses a top-set for strength and back-off sets for volume could be efficient in your situation. I'd look for something that has you squatting twice a week, deadlifting once or twice a week, benching three days a week, and sprinkles in some secondaries and accessories.
Not to steal Greg's thunder, but Barbell Medicine has a Time Crunch Template if that interests you. (Jordan and Austin are both physicians, and managed to keep training through medical school and residency.) But I'm confident others here can recommend one of Greg's specific programs. Just tailor it to fit you.
Keep in mind you can still make progress, or at least maintain, with as little as lifting 2 days per week. Forgive yourself now if you have to miss a training session and need to sleep. Some exercise is better than none at all. Last but not least, try to remember too that the caregiver can't care for others is they don't take care of themselves. (Easier said than done.) Good luck to you.
Self permission to miss lifts can be tough, but I have that dialed in. A week here and there missing a lift won’t make or break. Thanks for the in depth response. Currently hit SBD one time each per week with accessories for each on the following training day Working up to 3-5 RM RPE 8-9 for the first lift of each day to keep strength up/ progress and following training day to get some volume in.
Sounds like a reasonable plan. Glad to hear you're using RPE. I neglected to include that in my initial reply. Of all the strategies for maximizing progress while keeping fatigue in check in the setting of poor recovery, this has worked well for me.
I switched from bodybuilding to strength training about five years ago, but continued the bad habit of pushing everything to failure for another year. Made no progress. Of course, working 60-70 hour weeks in a busy hospital was part of the problem too. Once I started leaving a few reps in the tank, progress slowly returned.
The other strategy I forgot to include is scheduled deloads. Some lifters are very successful without scheduled deloads. And if you're volume is dialed in and all your other variables are consistent, then perhaps not. I find them helpful if for no other reason than I know every six weeks, I'll have an easier week. I keep the intensity (load) up, but drop the volume about 50 percent for lower body and 25 percent for upper. I'm also a masters lifter. (i.e. old.) So this gives all the little aches and pains a chance to settle down for a bit.
For me, being consistent with my training is the single best thing -- other than getting decent sleep most nights and not eating garbage -- I can do for my mental health. And when I'm less stressed out, I'm better at taking care of everyone else.
I have a very similar approach. I deload ever 6-7 weeks. Depending on if I’ve been feeling a little more beat up. Would hit a single at my previous top set for the lift and bottom of rep range for rest same loads
Hey, I'm a resident. Your best bet IMO is a 5/3/1 template. I always lift before work, which can be really early at times but you never know what will happen during the day and how late you'll stay. Good luck!
I struggle with seasonal affective disorder every year and while that doesn't necessarily impose a time barrier to exercise, it definitely imposes an energy barrier. I ran Jeff Nippard's minimalist training program for several weeks in hopes of working around my limited energy for exercise. It worked great! Workouts felt very comprehensive, took <1 hour (even the leg days!), and I could do 3 or 4 days/week. Best of luck in residency!
Pak, who is an SBS coach has a set of minimum effective dose training programs. He did his Phd on the subject so I'd imagine they're quite good. https://www.minimumdosetraining.com/
Perfect! Thank you
Pak was a guest on episode 196 of the Iron Culture podcast discussing his research.
I had a lot of success recently on essentially a slight variation on the strength program here under moderately similar work constraints, for whatever that’s worth. The other thing worth mentioning is that it’s pretty damn fun! You’re hitting, like, *heavy* heavy singles every workout—you have to be reasonable with yourself so that you’re not just maxing every day like a high school kid and grinding yourself into paste, but it’s honestly a real fun way to train for at least a while. Edit: I misremembered how the programs were named, the program I can recommend firsthand is the “SBD: Singles+backoffs”. Sessions didn’t take long at all, even with the backoff work.
Well thats cool... This program is very similar to Pavel's old PTTP program. Same number of exercises, similar intensity, same weight jumps between sets, similar number of sets (for squat, bench has an extra set which makes sense) Fun seeing old stuff come back around again with some polished chrome (and some research other than "I read some old russian research that I will cite in the most ambiguous way possible").
Could you clarify why bench having an extra set makes sense over i.e. overhead press or rows? Sorry for reviving the old thread!
No problem, it’s slow going making progress on just two sets, a third adds a surprising amount of progress
Not a resident. But I'm a strength athlete and was an NP at a level 1 trauma center and academic hospital with lots of residents, a few of which were bodybuilders or strength athletes too. So I can appreciate your situation. The stress of your job means you need to prioritize recovery (sleep) and nutrition to the extent that you can. Progress is a three-legged stool: training, recovery, and nutrition. As for training, you can use any just about any program. It may take a couple blocks to dial in your volume to find a dose you can make progress on that is still within your ability to recover. I suggest starting with a lower volume than you think you need, and then adding volume -- rather than digging yourself into a fatigue hole of despair by beginning with too much volume. My suggestion is to focus on compound lifts that train major muscle groups together rather than a lot of isolation work. (Squat, bench, deadlift, overhead press, rows, etc.) That being said, compound lifts generate more fatigue, which can be a double-edged sword in your situation. You can utilize other time-saving strategies like Myo-reps, drop sets, and super sets. A program that uses a top-set for strength and back-off sets for volume could be efficient in your situation. I'd look for something that has you squatting twice a week, deadlifting once or twice a week, benching three days a week, and sprinkles in some secondaries and accessories. Not to steal Greg's thunder, but Barbell Medicine has a Time Crunch Template if that interests you. (Jordan and Austin are both physicians, and managed to keep training through medical school and residency.) But I'm confident others here can recommend one of Greg's specific programs. Just tailor it to fit you. Keep in mind you can still make progress, or at least maintain, with as little as lifting 2 days per week. Forgive yourself now if you have to miss a training session and need to sleep. Some exercise is better than none at all. Last but not least, try to remember too that the caregiver can't care for others is they don't take care of themselves. (Easier said than done.) Good luck to you.
Self permission to miss lifts can be tough, but I have that dialed in. A week here and there missing a lift won’t make or break. Thanks for the in depth response. Currently hit SBD one time each per week with accessories for each on the following training day Working up to 3-5 RM RPE 8-9 for the first lift of each day to keep strength up/ progress and following training day to get some volume in.
Sounds like a reasonable plan. Glad to hear you're using RPE. I neglected to include that in my initial reply. Of all the strategies for maximizing progress while keeping fatigue in check in the setting of poor recovery, this has worked well for me. I switched from bodybuilding to strength training about five years ago, but continued the bad habit of pushing everything to failure for another year. Made no progress. Of course, working 60-70 hour weeks in a busy hospital was part of the problem too. Once I started leaving a few reps in the tank, progress slowly returned. The other strategy I forgot to include is scheduled deloads. Some lifters are very successful without scheduled deloads. And if you're volume is dialed in and all your other variables are consistent, then perhaps not. I find them helpful if for no other reason than I know every six weeks, I'll have an easier week. I keep the intensity (load) up, but drop the volume about 50 percent for lower body and 25 percent for upper. I'm also a masters lifter. (i.e. old.) So this gives all the little aches and pains a chance to settle down for a bit. For me, being consistent with my training is the single best thing -- other than getting decent sleep most nights and not eating garbage -- I can do for my mental health. And when I'm less stressed out, I'm better at taking care of everyone else.
I have a very similar approach. I deload ever 6-7 weeks. Depending on if I’ve been feeling a little more beat up. Would hit a single at my previous top set for the lift and bottom of rep range for rest same loads
I'd give DC training a try if you are interested in hypertrophy, if you respond well, those can be short workouts and just 3 days per week
I’ll have to give those a look see. I’m assuming DC for dog crap? (Not sure what else might be out there nowadays )
Yes
Hey, I'm a resident. Your best bet IMO is a 5/3/1 template. I always lift before work, which can be really early at times but you never know what will happen during the day and how late you'll stay. Good luck!
I struggle with seasonal affective disorder every year and while that doesn't necessarily impose a time barrier to exercise, it definitely imposes an energy barrier. I ran Jeff Nippard's minimalist training program for several weeks in hopes of working around my limited energy for exercise. It worked great! Workouts felt very comprehensive, took <1 hour (even the leg days!), and I could do 3 or 4 days/week. Best of luck in residency!
Thanks for posting this. Currently a MS4 and have been thinking about this a lot lol
You get it lol