{"id":67321,"date":"2017-05-19T11:00:33","date_gmt":"2017-05-19T11:00:33","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/how-to-slice-through-gym-traffic"},"modified":"2023-07-05T20:55:14","modified_gmt":"2023-07-06T01:55:14","slug":"how-to-slice-through-gym-traffic","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/how-to-slice-through-gym-traffic\/","title":{"rendered":"How to Slice Through Gym Traffic"},"content":{"rendered":"

Let me set the scene. <\/strong>You leave the office after another stressful day, endure the congested commute, and stride into the gym only to fight another traffic backup. Only this time, it\u2019s a gym packed with people eagerly monopolizing equipment, talking and texting and staring at the numerous TV screens strewn around.<\/p>\n

Let me set the scene. <\/strong>You leave the office after another stressful day, endure the congested commute, and stride into the gym only to fight another traffic backup. Only this time, it\u2019s a gym packed with people eagerly monopolizing equipment, talking and texting and staring at the numerous TV screens strewn around.<\/p>\n

The gym at 5 o\u2019clock is a sight to behold; sea of treadmills, ellipticals, and stationary bikes running at full throttle, crowds rushing in and out of group training classes, and the army of meatheads claiming every free weight and machine in sight. It\u2019s enough to make even the most stoic gym-goer lose their mind.<\/p>\n

You walk in with the simple notion that you just want to get in a quick workout. You want the next hour or so to be a time when you can unwind, <\/strong>let off some steam, and maybe progress a little toward your physique goals. But now you\u2019re faced with a mob of people who are all trying to do the same thing, interspersed with a few who want to just hang out, or hit on girls, or even post selfies to let the world know that they are actually at the gym.<\/p>\n

So you scan the floor for a place to train; maybe a machine here and a pair of dumbbells there, but nothing like you had planned. You throw your program away in your head, and try to salvage something resembling a workout.<\/p>\n

If this sounds like your average evening, do not fret.<\/strong> There are plenty of ways to circumvent this problem and still leave the gym knowing you got in a good workout without resorting to a Zumba class. Below are a few suggestions when traffic is at an all-time high and your options are limited.<\/p>\n

Be Patient<\/h2>\n

First and foremost, you must practice patience.<\/strong> Your first impression when walking into a crowded gym shouldn\u2019t be one of anger and disgust. Also, don\u2019t blame the newbies; they are paying their dues just like you. Stop for a moment, survey the land, and then make an educated decision on where to go.<\/p>\n

Be flexible, as well. Another trap you can easily fall into is the belief that you need a specific piece of equipment or you won\u2019t have a good workout. Learn to adapt to new circumstances and find ways to train around challenges<\/a>.<\/p>\n

Go Against the Grain<\/h2>\n

Let\u2019s say it\u2019s a Monday, and you stroll in with plans to hit the bench press. But that\u2019s a no-go\u2014there\u2019s a Disneyland-sized line formed around every bench.<\/strong> Or it\u2019s a Tuesday or Wednesday and everyone\u2019s occupied every dumbbell for arm day. It can be frustrating to train on these \u201cdesignated\u201d days of the week.<\/p>\n

Don\u2019t be a buffalo and follow the herd. Why not hit legs on Monday<\/a>, or do a series of bodyweight-only exercises in a circuit fashion? Do anything that everyone else isn\u2019t. Most of the time, the leg equipment and stations are empty on a Monday, so go for those. Plus, you\u2019ll get legs out of the way earlier in the week.<\/p>\n

Chop Your Breaks<\/h2>\n

Are you the type who performs a set, rests, then performs another set? How long do you rest, the recommended minute or two? That\u2019s a lot of wasted time sitting around,<\/strong> especially if the gym is packed with hungry wolves circling your station.<\/p>\n

You\u2019re already in a compromised situation with limited resources. At this point, you\u2019ll have to reevaluate your goals. If you\u2019re vying to be a powerlifter or bodybuilder, you may have to reconsider your workout time of day. On the other hand, if you\u2019re in it to get in shape and improve your fitness, then working faster would be a no-brainer. Take shorter rests between sets. Cut them in half if you have to\u2014just stop wasting precious time. There\u2019s a good chance you\u2019ll get plenty of breaks looking for your next open station anyway.<\/p>\n

Buddy Up<\/h2>\n

Supersetting in a crowded gym is almost an impossible task. You perform a set of bench presses and then move to the pull up rack, and then turn around and someone is changing the plates on your bench. You can\u2019t be at two places at once, <\/strong>so you think you\u2019re stuck going with straight sets.<\/p>\n

This is where a training partner can be invaluable. It\u2019s also a simple way to superset an entire workout without the risk of losing equipment every time you turn your back. Simply have your training partner at another station while you perform your sets at the first station, then switch. Keep going back and forth between exercises.<\/p>\n

Superset Where You Are<\/h2>\n

Supersetting doesn\u2019t have to require two separate pieces of equipment. There\u2019s no rule dictating that you must pair bench presses with pull ups or machine rows.<\/strong> There are many ways to pair exercises without monopolizing too much in a crowded gym.<\/p>\n

Try dumbbell presses paired with dumbbell rows, bent-over dumbbell lateral raises<\/a> combined with dumbbell side lateral raises and dumbbell presses, or reverse dumbbell lunges paired with leg curls. There are many other combinations, but the trick is to get creative and try new things.<\/p>\n

You can also throw in a set of ab work with just about anything. <\/strong>It\u2019s common practice for many lifters to treat ab as an afterthought, doing a little work near the end of a session. By performing a set of ab work while you\u2019re resting between workout sets, you\u2019ll sneak in a good number of sets without extending your workout time. Just make sure you can come up with a few key ab moves close to your training area such as floor crunches, lying leg lifts, bicycle crunches, and planks.<\/p>\n

Bring Your Stuff With You<\/h2>\n

It\u2019s a pain in the butt when you go to the fountain or your gym bag for a brief minute and then return to a stolen station. No one\u2019s fault, really. How is anyone to know your intentions? The gym at rush hour feels like a free-for-all at times, and it\u2019s every man for himself<\/a>.<\/p>\n

Keep any personal items close by.<\/strong> Whether it\u2019s a water bottle, earbuds, or a weightlifting belt<\/a>, just have it close by so you\u2019ll have easy and ready access to it.<\/p>\n

Don\u2019t Let a Crowd Derail Your Progress<\/h2>\n

Whatever your challenge, there are always ways to get around them with a little know-how and creativity. At the end of the day, if you are passionate enough about getting after your goals, you\u2019ll find a way to make your workouts work.<\/strong> You may not be in an optimal atmosphere all the time, but at least you\u2019ll know how to better navigate through the traffic.<\/p>","protected":false},"excerpt":{"rendered":"

Let me set the scene. You leave the office after another stressful day, endure the congested commute, and stride into the gym only to fight another traffic backup. Only this time, it\u2019s a gym packed with people eagerly monopolizing equipment, talking and texting and staring at the numerous TV screens strewn around. Let me set the scene. You…<\/p>\n","protected":false},"author":1219,"featured_media":67320,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[3693],"acf":[],"yoast_head":"\nHow to Slice Through Gym Traffic - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/how-to-slice-through-gym-traffic\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Slice Through Gym Traffic - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Let me set the scene. 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