Are you one of those people who can’t make it to the gym every day?
Do you complain about a lack of time?
A lot of people are just too busy to train a lot.
This article is for those people.
You want to build muscle in a short period of time.
To build muscle in a short period of time you’ll have to do things differently.
You only have 30 minutes to train, well that means you’re going to focus on completing one main exercise per session.
Sample 30 minute workout:
Warm up: Body weight squats, push ups, pull ups, lunges, leg swings
Incline bench press: 5-8 sets 6-8 reps last set to failure
Incline fly: 3 sets 15 reps
This workout might not seem like much, but the fact that you’re doing the incline bench is enough to keep making gains.
If you’re only able to workout for 25-30 minutes per day, you need to take care of business on the main exercise.
This means you’ll need to focus on finishing all of your sets for the incline bench press.
I want you to do at least 5 sets, if you still have time after 5 sets do 3 more with the incline.
After that if there’s time left do 3 sets of 15 incline flys.
Busy people usually focus their energy on the wrong exercises.
Focus on the exercises that will make you better.
Here’s a sample of leg day.
30 minute leg workout:
Squats: 5 x 10 reps, 1 set of 20 reps
Romanian dead-lift: 3 x 12 reps
Calf raises: 3 x 12 reps
That’s another workout that will kick your ass.
It’s short and intense.
The most important part of the leg routine is squats.
If you’re short on time super set squats with Romanian dead-lifts.
This will help you make better gains.
Whatever you do make sure you get your squats done no matter what.
You will make the most gains from the squats.
The busy guys are always training incorrectly in the gym.
You need to be focusing on lifting heavy with barbell movements if you’re busy.
In fact, you need to use almost all barbell movements.
30 minute back workout:
Dead-lifts: 1 x 5-7 reps going to failure
Pull ups: 5 x failure
Power cleans if there’s time left: 5 x 5 reps
If you still have time after this back routine make sure to add power cleans.
Power cleans will build muscle throughout the entire body.
This is an underrated exercise and people don’t do it enough.
Keep your attention on the quality exercises that matter.
Best exercises for busy people:
- Incline bench press
- Pull ups
- Power cleans
- Barbell curls
- Tricep extensions
- Calf Raises
Busy people only need to focus on doing these exercises or a variation.
An example would be doing front squats, or sumo dead-lifts.
Deviating from the plan rarely works.
Stay focused on your goal and accomplish it.
Luckily busy people are good at accomplishing goals.
Stay busy stay hungry.
If you’re not busy you need to get busy.
People are afraid of work.
Not you though.
You’re the busy one, and no task is too big for you.
Keep your attention on the exercises that will help you make gains.
Barbell curl and tricep extension super set: 10 x 12 reps
That’s it for arms, you need to be able to finish 10 sets in 30 minutes.
Another option is to train slow hit style and to increase your time under tension.
How to Increase time under tension
- Control the eccentric part of the lift: (Eccentric is on the way down)
- Count to 3 on the way down and lift explosively on the way up.
When you do this your muscles will reach failure much faster.
When you’re training to failure you can get away with shorter workouts.
To do this method do no more than 7-9 total sets per body part.
When you’re training to failure you need to be able to go heavy enough to cause muscle damage.
The negative is very important when you’re training to failure like this.
It’s harder to train this way because you have to consciously control the eccentric part of the lift.
This will cause more muscle damage and will help facilitate muscle growth.
The more stress you put the muscles through, the better chance they have to grow.
This is what it will take to build muscle.
It will be hard for your body to recover from these short intense workouts, the difference is that once you do recover you’ll see the benefits and you’ll wonder why you haven’t trained to failure during short workouts.
Lift slow and lift heavy and you’ll hit failure faster.
You want to take the muscles past failure so you can grow them faster.
This won’t be as easy as it looks on paper.
You’re going to hurt and you will feel pain, the good news is that you will build muscle if you train this way.
The people who are unafraid of pain end up with what they want.
Think about it for a second.
If you only have 30 minutes to train, why would you waste any time on warm up sets or do stupid stuff.
If you want to make gains in 30 minutes you need to train to failure.
This is something that people don’t want to accept.
Get into the arena and take the sets to failure.
Take the last set to failure on every exercise.
Go slow and control the negative and watch your body grow right in front of your eyes.
Thank your for reading.
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