I’ve noticed a common theme lately with people who have stepped outside the matrix and into a real training facility. It becomes harder to figure out what to do in the gym when they then have to step BACK into the matrix for a quick visit. Usually this occurs on a vacation/business trip and they have to train at an awful hotel gym or a piss-poor commercial gym for a short period of time. They are left dumbfounded as to what to do when all they find is a sea of useless machines and a bench press to squat rack ratio of 20:1. Don’t worry that’s why I’m here, to show you how you can make the best of a crappy situation. All in all it’s really not that difficult to get in a good workout at one of these places; we can take advantage of the machines, light dumbbells, and the absurd amount of benches. Below is a sample workout that I put together that someone could do when they find themselves in the predicament I just described.
A1) DB Bench Press
4x7/side
A2) Goblet Squat to Box
5x8
A3)* Lat Pulldowns
40 reps total
B1) Pushups
3xLeave 2 in the Tank
B2) 3 Point DB Row
4x10/side
B3) BSS
3x9/side
C1) Facepulls
2x20
C2) Plank
2X1 min.
*to be performed throughout entire session
There are three key factors in making this sample day a good off site workout…
A lot of volume is always fun when you are on vacation or even a business trip. Excuse my meat headedness but it’s an awesome feeling when you get done with a high volume workout and then proceed to get your George Jefferson walk going on with your shirt off at the beach. Since there probably won’t be that much weight to throw around in the weight room you’re at, take advantage, and get a high amount of volume in. You’re on vacation, have some fun and get your pump on (we all know that’s what your dying to do anyway).
Take this time to iron out the movement pattern. Moving heavy weight is the best thing in the world other than a Chipotle burrito. The only problem is as a movement becomes progressively more loaded overtime bad habits can form and technique can falter. So again take advantage of the lighter weight and higher volumes and use this as practice time; groove the pattern of the main lift (in this case a squat) so that when you come back to the real world you can get right back to throwing around weight
The third factor is keeping it simple and quick. Whether you are on vacation or a business trip it’s safe to say you don’t have a lot of time to spend in the weight room (unless your Stevo and Kelsey who choose to spend their vacations at a training facility). Don’t try and get too crazy with your workouts and spend all your time thinking about what machine will give you the greatest amount of glute med activation. Just stick with basic movements, get in and get out. This is not the time to program 20 different lifts either; again just stick to the basics.
I hope this helps everyone out who finds themselves in a similar situation. Whatever you do don’t use business or vacation as a reason not to train!