No time to spend 5-6 days per week and 1-2 hrs each time building muscle?
Now you don’t have to because there are 3 exercise movements that can help you build muscle and be in and out of the gym in 30 minutes. Read on to find out what 3 exercise movements you need to do in the gym to build muscle.
You’ll also be told these 4 factors:
1. Exercise selection criterea.
2. Frequency
3. Sets and Reps
4. Intensity
Exercise Selection
Pick one exercise from the following movement categories:
💪🏻Leg Pushing/Squat
💪🏻Upper-Body Push
💪🏻Upper-Body Pull
Here’re the examples of exercises for each type of movement:
Leg Pushing/Squat
Back Squat
Goblet Squat
Leg Press
Front Squat
Upper-Body Push
Bench Press
Machine Chest Press
Overhead Press
Machine Shoulder Press
Upper-Body Pull
Bentover Barbell Row
Pull Up
Lat Pulldown
Seated Cable Row
Frequency
2 times per week
Sets and Reps
2-3 Sets per exercise each time
Using mostly a rep range of 6-15
But varying it at times to 1-5 reps and 15-30 reps
Intensity
You must train close to failure leaving 1-2 repetitions spare and take the last set to failure.
Assuming you can do 15 reps maximum with 100kg on the Squat, it would look like this:
Set 1: 13-14 reps
Set 2: 13-14 reps
Set 3: 15 Reps
That’s all it takes to build muscle. Obviously it will take longer than if you trained for longer but for people that can’t spare the time this will still give fantastic progress.
