Find out what are the benefits of training in a crowded gym? Why do many athletes choose peak hours for heavy training? Today we are going to talk about how to train in a packed gym. The greatest attendance of the halls is observed after five o'clock in the evening. People come here after work or school. If you have the opportunity to train in the morning, then everything is much easier. But not every athlete has such an opportunity. Despite the fact that the gym will be overcrowded, you can train well. We will now find out how to train in a packed gym.
Adjustments to the training program in a crowded hall
Try not to be like most of the audience in the room. Many athletes make the same mistakes and use a standard training program, training different muscle groups on the same days. Thus, we can say with a high degree of confidence that, for example, on Monday the bench for the press will be busy.
At the same time, on Wednesdays, most visitors work on their back muscles, and the related equipment is especially popular. If you make small changes to your training plan, you can calmly conduct the lesson. Let's say exercise your legs on Monday.
Do not use circuit training and supersets if the gym is packed
If there are a lot of people in the room, then you almost certainly will not be able to conduct circular training. You probably know that this type of training involves performing a large number of movements to various muscle groups in a short period of time and without rest breaks between sets.
Most often, circuit training includes 5 to 9 exercises and you probably won't be able to complete them all as expected in a crowded gym. Rather, you will do a couple of three movements, but then the next simulator will be busy and the circular training will lose its meaning.
With supersets, the situation is somewhat simpler. Its essence lies in performing several movements on one muscle group. In a crowded gym, you probably won't find the two machines you need free. For this reason, it is better to use a standard training scheme and work on a specific muscle group.
If you want to burn extra fat, you can use a treadmill, which, by the way, is great for interval aerobic exercise. As you know, this is a very effective way to fight fat and to some extent allows you to build muscle mass.
Perform exercises with another visitor to a busy gym
You came to the hall, and there are a lot of visitors. The question arises before you sharply, how to train in a packed gym? If all the gym equipment you need is occupied, then try using the equipment at the same time with one of the athletes. It should be remembered that it is necessary to change the weight of the sports equipment together. If, on the other hand, an experienced athlete works on the simulator, using large working weights, and you are embarrassed to install your own after him, then you just have to take a turn for him.
You can also perform similar movements. Consider the bench press again, one of the most popular exercises in bodybuilding. If the bench is currently busy, then perform a similar basic movement that develops the muscles of the chest, for example, a dumbbell press while lying down. This approach can be applied to any exercise. For example, if there is a large queue at the squat rack, you can use a hack machine or do a bench press while lying down. The main thing is not to stand in one place, but to work.
Change the order of the exercises if the gym is crowded
Unfortunately, this method may not be applicable to all movements. For example, if you need to do a bench press with a narrow grip, and the equipment is busy, then do the French press. Then you can do the first exercise. You can do the same, for example, with lifting a barbell and lifting dumbbells for biceps. Do whatever exercise you can do now, and then do the second.
But if the French press should go first, and after that the press down on the block, then it is best to wait. This is due to the fact that first you should perform a basic movement (French bench press in our case), and only then an isolated one (press on the block). Simply put, you can safely change the order of basic or isolated movements. But it is not advisable to change the isolated and basic one.
That's all the recommendations related to the question of how to train in a packed gym. Do not be afraid to approach other athletes and ask them to do exercises together or to clarify when the equipment you need will be free. The only caveat here is that you must first wait for the athlete to complete the set and only then ask.
You must understand that when performing the movement, you need to fully focus on it. Especially when a lot of weight is used. Feel free to make changes to the training program, it is even necessary to do this. Any change in the program will not allow the muscles to adapt to the load and will cause more stress. Do not forget that every one or two months it is necessary to change the training program. If this is not done, then the effectiveness of the training will decrease significantly. As we have already said, if there is the slightest opportunity to visit the hall before the onset of rush hour, then it should be taken advantage of. This will allow you to work out calmly and without fuss. If you want to train alone, you will have to visit the gym closer to its closing. However, in this case, it is necessary to make some adjustments to the nutrition program. If you constantly carry out late classes, then the body is already accustomed to such a regime of the day and there will be no problems.
In conclusion, I would also like to remind you of the need for proper nutrition.
For more tips on exercising in a crowded gym, check out this video:
