There are a number of different weight training workouts out
there; some are short and sweet, while others can go on for hours. For
the busy person, who is looking to stimulate the most muscle mass in the
shortest time, all you need is 20 minutes. In fact the shorter the
workout the better, giving your muscles more time to recover and grow.
This article will give you the best weight training workout to perform
in just 20 minutes.
First of all you probably won't want to do a workout for the whole body in just 20 minutes, so you must split the workout up into different muscle days. The best way to do this is to target your legs on one day, your back on another and your chest on the final day. On the back and chest days you will work out your arms and shoulders. Here is a 3 day split:
Monday: Squats, stiff deadlift, calf raises.
Wednesday: Barbell rows, chin ups, bicep curls.
Friday: Bench press, dips, overhead shoulder press.
To make the workouts last 20 minutes or less, you must only spend around 6-7 minutes per exercise. Plus you must take into account the warm up.
Using only 3 exercises keeps the time you spend in the gym to a minimum. It allows you to only have to set up 3 sets of weights and you can repeat the exercise more, instead of having to go and set up another exercise. The repeated sets will also help to increase your strength on those exercises. The exercises are all big compound lifts.
The compound lifts will allow for heavy weights to be used. Lift for low reps like 5-7, this means less time per exercise. Aim for 5 sets per exercise. Keep the resting time to a minimum between sets, 1 minute or less. This will increase the intensity while letting you complete the workout quicker.
When lifting the weights stick to a fast concentric (lifting up the weight/pushing it) movement that is powerful and strong. Then when lowering the weight keep it steady and slow. Don't use momentum when lifting, this is only cheating You should take about 3-4 seconds to complete a rep, meaning it will take about 20-30 seconds or less to complete each exercise. Leave a 30 second rest between sets and you will take under 5 minutes to complete each exercise. Allowing for a couple minutes rest between exercises.
First of all you probably won't want to do a workout for the whole body in just 20 minutes, so you must split the workout up into different muscle days. The best way to do this is to target your legs on one day, your back on another and your chest on the final day. On the back and chest days you will work out your arms and shoulders. Here is a 3 day split:
Monday: Squats, stiff deadlift, calf raises.
Wednesday: Barbell rows, chin ups, bicep curls.
Friday: Bench press, dips, overhead shoulder press.
To make the workouts last 20 minutes or less, you must only spend around 6-7 minutes per exercise. Plus you must take into account the warm up.
Using only 3 exercises keeps the time you spend in the gym to a minimum. It allows you to only have to set up 3 sets of weights and you can repeat the exercise more, instead of having to go and set up another exercise. The repeated sets will also help to increase your strength on those exercises. The exercises are all big compound lifts.
The compound lifts will allow for heavy weights to be used. Lift for low reps like 5-7, this means less time per exercise. Aim for 5 sets per exercise. Keep the resting time to a minimum between sets, 1 minute or less. This will increase the intensity while letting you complete the workout quicker.
When lifting the weights stick to a fast concentric (lifting up the weight/pushing it) movement that is powerful and strong. Then when lowering the weight keep it steady and slow. Don't use momentum when lifting, this is only cheating You should take about 3-4 seconds to complete a rep, meaning it will take about 20-30 seconds or less to complete each exercise. Leave a 30 second rest between sets and you will take under 5 minutes to complete each exercise. Allowing for a couple minutes rest between exercises.
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