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Building Muscle While Training Less
Interested in building muscle mass while spending less time in the gym? If so, you're not alone. While a lot of guys rate building muscle mass as one of their top weight lifting goals, most guys are having an increasingly difficult time even getting to the gym in the first place! Somewhere between the scramble of never ending office duties and responsibility's at the home, the priority level of hitting the gym begins to slowly decline until the thought simply fades away like the flame of a snuffed out candle. While this isn't a problem if your goals is to have the body of an average American male, it can be deflating for those of us who aspire to have a body full of lean and shredded muscle mass! If building muscle is on your list of goals, it's time to craft a plan that will allow you to spend less time in the gym, build more muscle mass and get you back to your everyday life quickly and efficiently. Building Muscle In Only 30 Minutes A DayIt's a fact, in order to build muscle mass you need to provide stimulation to your muscles in the form of heavy and intense weight lifting workouts. While the standard yawn inspiring 60 - 180 minute weight lifting workouts performed at a snails pace will do if you have no life outside of the gym and a sincere desire to make the muscle building process more difficult. There is a much more efficient way to train for building muscle!
If you subscribe to the thought that more is better, you may be pleasantly surprised to find that that's not the cast when it comes to building muscle mass. If you want to make the most of your time in the gym by stimulating more muscle growth and taking advantage of your body's natural muscle building hormonal window of opportunity, you need to take a different approach. Is Building Muscle Even Possible In Only 30 Minutes A Day?While some trainers and guru's argue that 30 minutes is not enough for a complete growth stimulating workout, I disagree. If you are performing your weight lifting workouts with the right level of intensity - the same level that is required to stimulate muscle growth, then you won't be able to handle much more than 30 minutes of dedicated muscle building effort.
The point I'm trying to make here is that there really is no completely "optimal" training time set in stone for everybody. Some people gain muscle mass by training 1 day a week others 5 - 6 times. You need to find out what works for you by implementing a structured approach to your muscle building workouts. The duration of your weight lifting workouts is a moving target just like the all of the variables of your workouts.
All of these variables will adjust in proportion to your goals. During certain phases of your muscle building workouts, you may be pushing over even an hour of training, while other phases only require 10 - 15 minutes of effort. 30 Minute Workouts For Building Below is an outline that I use to design nearly all of my personal weight lifting workouts. The idea behind this outline is that it allows enough time for a complete warm-up and a full muscle building workout within the commonly accepted peak hormonal window of 45 minutes to 1 hour. This allows me to get into the gym, stimulate muscle growth by powering my way through an intense muscle building workout and get back to my everyday life as quickly as possible. It's clean, simple and effective and the best part is that it only requires a commitment of 30 minutes a day 5 days a week! Even though I have a full work load and a family, I can make a time commitment of 30 minutes a day 5 days a week without having much effect on my life away from the gym. Here is the outline and workout structure that I feel works best...
To perform the warm-up...
At this point your target muscles should be warm and ready to progress into the muscle building work sets. If you recall the only way to stimulate muscle growth is by overloading your muscles with progressively heavier weights. You need to really make an effort with your work sets to progressively lift heavier and heavier weights with each workout. Focus on building muscle with each work set by... 1.) Performing 6 - repetitions of each exercise 2.) Resting for a full 2.5 minutes between each set. Perform 3 work sets for your primary exercise and 2 work sets for your secondary exercise for a total of 5 work sets. That's all there is to optimizing your weight lifting workouts to stimulate more muscle growth in less time. Make sure to always perform a full 4 set warm-up before piling on the heavy weight and blast through your 5 work sets with intensity of purpose. You'll be able to spend less time in the gym and more time with your family while actually building more muscle mass! More Bodybuilding Workouts And Program Design Articles... |
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