Ultimate Hotel Gym Workout
Make sure you don’t lose those 2022 gains while on holidays this summer.
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Holidays are upon us – time spent away, relaxing with family and, more than likely, some time spent inside a hotel.
But what to make of a standard hotel gym? Can you still get your sweat on and get the Arnie pump?
The short answer is ‘yes, 100 percent’.
So, don’t let a holiday diminish the many gains achieved this year. Embrace the hotel gym and use the below to get through the co-called ‘silly season’.
Firstly, what’s in a standard hotel gym?
This is going to vary from gym to gym but for the purpose of this article we’re going to assume you’ll find the following:
- A machine to get the heart rate up – think treadmill or bike.
- Dumbbells going up to 20kg (if you’re lucky).
- A bench with adjustable heights – know this is going to be your best friend to change the angle of movements.
- Now, if there’s a cable machine then we’re set but if not, don’t worry, we can still make it work.
Where to begin?
The first point I’ll make is that you have to train smarter – use your time wisely, don’t waste it.
So please don’t be that person that sits on their phone, does a few reps with a four-minute rest and then does a new exercise.
It’s not to say what you have to be perfect – but it does mean that when you’re in the gym it’s time to put in the effort.
Less equipment also means more thought needs to be put in to get any desired adaptation to the body.
Let’s talk about muscle growth. We now know based on the research the key to growing a muscle is mechanical tension. Essentially this means using weights to fatigue the muscle enough to get a response that will lead to growth.
This can be done through:
- Volume (sets and reps per individual muscle)
- Really focusing on the eccentric part of the movement (the lengthening of a muscle under load)
- Close to failure (meaning how many reps left before you can’t do anymore). This one is key as the closer a muscle is to failure the more muscle fibres are recruited. How close? Depends on the exercise, but let’s say as a rough guide between 1-3 reps from having nothing left in the tank.
Training methods to think about and engage
- The obvious answer for a lot of exercises is you may have to do more reps if you have less weight. So, if you are someone who normally does 100kg back squats then clearly 40kg isn’t going to cut it. So extra reps is a good option because we need to get close to failure.
- Let’s extend on the option above and also manipulate tempo to fatigue us — changing the way you do the eccentric part of the movement. Adding an extra few seconds on the way down to a squat can make a world of difference when it comes to fatigue. Remember we’re looking to apply tension to a muscle – the body responds to Time Under Tension (TUT), not just reps.
- Add some more advanced methods such as paused rep. These can be done at different parts of a movement but in a nutshell your best place to pause is where the movement is hardest. A squat is hardest at the bottom, so think about spending more time there.
- Next we have extended sets:
- A great option is doing a pre-fatigue method. A good example would be doing some walking lunges before you squat or some push ups before a dumbbell bench press.
- Then we have supersets, tri sets and even giant sets. To keep it simple, just think of doing two, three or even four exercises using the same muscle group back-to-back.
The list goes on really, but this a great place to start.
Time to tax the cardiovascular system
Sorry to say but weights, despite all the amazing benefits they offer, aren’t going to really improve the same things that cardio can. So, we need both.
If you’re someone that steers clear of cardio, then you’re in luck – as I’m not talking about the cardio where you sweat buckets.
These workouts can have their time and place once, maybe twice a week; don’t do it everyday as it’s unnecessary and can be a detriment to your training.
I call this Zone 2 training. How do you know you’re training in Zone 2? Easy – all you need is something that measures your heart rate. I’d recommend the Whoop as it gives a whole lot of additional data.
To be at Zone 2 we want to be around 70-80 percent of your max heart rate.
Now do the work. Spend as much time as you can in the week training in that heart rate zone.
A bike is by far the best for me as it has minimal stress on the body and is easy to put on a podcast, movie and actually enjoy.
The biggest benefit of all is that this won’t affect recovery for those weight sessions. So, make this style of training your new friend.
The heavy lifting
Here’s a four-day training that’s been split across two upper days and two lower days:
- Reps will have to be based on the weights you have! You need to put some work in and get that muscle close to failure adding in all the above methods I spoke about!
- Also, I’ll base these workouts assuming there is no cable machine.
Day 1 Upper:
A1. Dumbbell Press, Flat Bench, 40X0 Tempo, rest 30 seconds
A2. Dumbbell Row Incline Bench Neutral Grip, 30X0 tempo, rest 90 seconds X 4-5 sets
B1. Dumbbell Overhead Press, 3110 Tempo, rest 30 seconds
B2. Dumbbell Row Incline Bench Overhand Grip, 3011 tempo, rest 75 seconds X 3-4 sets
C1. Dumbbell Bicep Curl, 3011 tempo, rest 15 seconds
C2. Dumbbell Tricep Extension, Flat Bench, 3110 Tempo, rest 60 seconds X 3 sets
Day 2: Lower
A1. Dumbbell Front Squat, Heel Raised, 32X0 Tempo, rest 30 seconds
A2. Leg Curl, Swiss Ball or Towel, 30X1 Tempo, rest 90 seconds X 4-5 sets
B1. Dumbbell Split Squat, 3110 Tempo, rest 30 seconds
B2. Single Leg Glute Bridge, 30X2 Tempo, rest 75 seconds X 3-4 sets
C1. Reverse Crunch (as many as possible) Rest 60 seconds X 3-4
D1. Side Plank Raises, 15 each side, rest 60 seconds X 3-4
Day 3 Upper:
A1. Dumbbell Press, Incline Bench, 1 arm , 31X0 Tempo, rest 30 seconds
A2. Dumbbell Row, Flat Bench, 1 arm, 30X1 Tempo, rest 90 seconds X 4-5 sets
B1. Dumbbell Front Raise on a 3110 Tempo, rest 30 seconds
B2. Reverse Fly Incline Bench Neutral Grip, 3011 Tempo, rest 75 seconds X 3-4 sets
C1. Push Ups To Failure, 31X0 Rest 15 seconds
C2. Dumbbell Zottoman Curl, 3011 Tempo, rest 15 seconds
C3. Dumbbell Hammer Curl, 3011 Tempo, rest 60 seconds X 3 sets
Day 4: Lower
A1. Dumbbell Romanian Staggered Stance Deadlift, 32X0 Tempo
A2. Single Leg Bench Squat, 30X1 Tempo, rest 90 seconds X 4-5 sets
B1. Dumbbell Bulgarian Split Squat, 3110 Tempo, rest 30 seconds
B2. Calf Raise, 1 Leg, 31X1 Tempo, rest 75 seconds X 3-4 sets
C1. Plank, Shoulder Taps 60 seconds, rest 15 seconds X 3
C2. Lying Leg Raise,15-10 reps, rest 75 seconds X 3
Bonus Efforts For The Advanced
- Do some plyometrics on your leg days to keep it more athletic.
- Ball slams on your upper days to keep up the power.
Did we mention cardio?
Get on the bike, rower, runner — whatever the gym has — and hit Zone 2 for a minimum of two hours a week (though let’s strive for four).
Final Thoughts
Don’t be intimated, don’t overthink it, just get in there and have some fun.
Jarryd Wearne is a leading trainer at Sydney CBD gym Lockeroom – an exclusive fitness offering aimed at business leaders and which boasts tightly held numbers. 38–40 Bridge Street, Sydney; lockeroomgym.com
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