It's tough–nay, impossible–to follow a perfect training regime when you're also balancing other big responsibilities. But there are still ways to make your sessions work harder for you.
Over on the YouTube channel, Built Simple, host and trainer Markus has devised something called the 2-5-15 plan. It leans into training frequency and overall volume, which can be adapted depending on the amount of time you have available. "It's the perfect range for busy men – you train hard, recover fast, and you stay consistent. The best part is, it's flexible. No problem if you miss a day, just pick up where you left off, Markus says of the method.
It's based on minimum effective dose principle. It might work perfectly for you.
The 2 relates to training frequency, while 5 and 15 refers to volume.
It's pretty intense, truthfully. The minimalist approach means that each set has to count and be performed to failure–if you don't, you'll have reduced the volume without providing more stimulus to your muscles.
Compound movements, meanwhile, should play a big part–you have just 15 working sets after all, and can't focus too much energy into isolations. As an example, pull-ups contribute to the total session volume of both your back and biceps.
"There's one group of men that just doesn't have the time to work out six days per week, but they feel like they have to and due to private commitments, they feel bad about it and stop training at all," Markus explains.
If you only have time to train three times a week, that's okay. Plan for that realistic goal and you'll be okay. What's more, capping the workout at 15 sets means you shouldn't be too tired to return to the gym in the week.
What the 2-5-15 method does is put you in a position to workout to your maximum and in as little time as possible. It shouldn't take more than an hour to complete–more than enough volume to bring gains and short enough to allow recovery.
"Two training sessions a week doing full body can have the same impact than doing four training sessions or six training sessions per week. It it's really just up to the overall volume, the right intensity, and being consistent," Markus says of the plan. "The 2-5-15 rule keeps your training volume and intensity in a good sweet spot. Enough to grow, but not enough to overreach."
