When time is limited you need to have an effective and fast muscle building workout to fall back on that will reliably build muscle in the quickest time possible.
I created this Workout for that exact same reason, to use when time was short but I still needed to work hard and make effective gains.
This workout is designed to directly or indirectly workout every muscle in the body.
Brutally effective as it is, it should only be used when you are unable to complete your usual routine. Never as a full time replacement.
Fast Muscle Building Workouts – 30 Minutes Of Full Body Blasting
The key to this workout is being as intense as possible to hit your muscles hard and fast.
You rest only for 30 seconds between each set and each exercise.
The weight should never be static, a full range of motion should be used on every rep and you should perform every exercise explosively – but always with perfect form.
This workout is designed primarily to increase strength and muscle size.
Important
Free Weights Only – No Machines
Warm Up and Warm Down
Ok, lets get serious…
Compound Exercises Equals Extreme Muscle Growth
We will be using compound exercises only.
They are the big hitters so you need to eat big straight afterwards to give the muscles the nutrients they will need to grow.
Eat a Carb and Protein rich meal or shake no more than 20 mins after completing this routine.
Exercise 1 – Squats
Correctly known as ‘King of all mass builders.’ Squats are the first order of the day as they focus on the bodies largest muscle group – your legs. Hitting Squats releases a massive amount of growth Hormone into your blood stream triggering even more muscle gain.
5 Sets of 6 Reps Each at 85% of Your Usual 6 Rep Max
Exercise 2 – Deadlifts
If the Squat is the ‘King of Mass’ then the Deadlift is the ‘King of All Strength Builders.’
Deadlifts literally employ every muscle in your entire body to one extent or another.
As you have just performed Squats, adjust the weight used to 75% of your usual 6 Rep Max
5 Sets of 6 Reps Each at 75% of Your Usual 6 Rep Max
Exercise 3 -Bench Press
By now, everybody’s favourite exercise – The Bench Press, should literally be finishing you off!
So far, we have worked the entire body with a particular focus on the big lower body muscle groups. Bench Presses will do the same for your upper body.
As your Chest will still be reasonably ‘Fresh’ still, be prepared to go heavy.
Split your sets as follows:
Flat Bench: 3 Sets of 6 Reps at 85% of Your Usual 6 Rep Max
Incline Bench: 3 Sets of 6 Reps at 85% of Your Usual 6 Rep Max
So there you have it. Fast muscle building is totally achievable and within your reach, if you are willing to put in the effort.
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