In and Out In 30 Mins – Fast Muscle Building Workouts For Strength
July 23rd, 2010
When time is pushed and life is hectic you need to have some fast muscle building workouts up your sleeve that will get you in and out of the Gym in the quickest time possible, whilst still adequately stimulating your muscle fibers to keep those badboys growing.
Although this workout is deadly effective as a one off, it should only be used when time is limited and you are unable to complete your usual routine.
I put together this Workout to target or indirectly target every muscle in the body.
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It has worked wonders for me when time has been short and I still needed maximum muscle and strength increases in the shortest time possible.
Fast Muscle Building Workouts – The 30 Min Full Body Attack
The key here is intensity.
Only rest for 30 seconds in between each set and each exercise.
Keep the weight moving all the time, and ensure a full range of motion to fully stimulate the muscle.
This workout is designed primarily to increase strength and muscle size.
Important
Free Weights Only – No Machines
Warm Up and Warm Down Fully
Ok, here we go…
Compound Exercises For Extreme Growth
This workout is brutal and intense. It won’t add definition or striations to your muscles but it will leave you sore the next day and certainly trigger an Anabolic response.
It is highly important that you eat a Carb and Protein rich meal or shake 20 mins or less after completing this routine.
Exercise 1 – Squats
Known as the ‘King of the mass builders’ with rightful reason, by doing Squats first you will be targeting the bodies single largest muscle group – legs. Consequently releasing a maximum amount of growth Hormone into your blood stream.
5 Sets of 6 Reps Each at 85% of Your Usual 6 Rep Max
Exercise 2 – Deadlifts
If the Squat is the King of the Mass then the Deadlift is the King of All Strength exercises.
It will literally be utilizing every muscle in your 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
Everybody’s favourite exercise to finish should literally be finishing you off!
If, by now you have performed the above exercises in strict form using the recommended poundage you will have already have had a fantastically effective ‘short sharp shock.’
As your Chest will be relatively ‘Fresh’ we will be going heavy on this one.
Splitting our 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
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