Add Size In Just Over 2 Hours!

You could be forgiven for thinking that you need to train 6 times a week, several hours per session in order to achieve your dream body. That’s not the case, far from it. Quality will always trump quantity in regards to training. A strategically planned 30 minute session has the potential to deliver 10 times the results that of a 90 minute session. Many people struggle to find more than 3 windows of opportunity a week to train which is understandable. Work, kids, wife/husband, social life and you’re soon running out of time. With that said here is a template to work with if this is you –3 workouts a week, 45 minutes tops!

First of all you need to learn a bit about why you are going to be doing what you are doing – it always helps to know why.
We are going to focus on starting your workouts with heavy compound lifts in order to excite HTMUs (high threshold motor units) and in turn allow for maximal muscle fibre stimulation. This will also provide an avenue to generate great CNS stress leading to adaptation over time. Beyond this we are then going to focus on spending as much time under tension as possible within the time frame available. This means shorter rest periods on all exercises bar the first one, more reps and maybe some sexy tools such as drop sets. If your ready to add some serious size then carry on reading!

Now you have a better understanding let’s put it into practise, 3 workouts a week, let’s see what progress we can make!

Workout 1 –

Deadlift X 4 4-6 – 120 seconds rest between sets, 3 second negative, explosive lift
Leg press X 3 12-15 – 60 seconds rest between sets, 4 second negative, constant tempo
Overhead shoulder press X 3 12-15 – 60 seconds rest between sets, 4 second negatives, constant tempo
Dips X 3 12-15 – 60 second rest between sets, 4 second negative, constant tempo
Seated dumbbell curls & overhead dumbbell extensions superset 12-15 X 3 – 60 seconds rest between supersets, 4 second negatives, constant tempo (with added squeeze and stretch either end of the rep)
Incline dumbbell press & calf raise superset 12-15 X 3 – 60 second rest between supersets, 4 second negatives, constant tempo, (with added squeeze and stretch either end of the rep)

Workout 2 –

Decline bench press X 4 4-6 - 120 seconds rest between sets, 3 second negative, explosive lift
Glute Ham Raises X 3 8-10 - 60 seconds rest between sets, 4 second negative, constant tempo
Incline cable flies X 3 12-15 - 60 seconds rest between sets, 4 second negative, constant tempo
Seated cable row X 3 12-15 60 seconds rest between sets, 4 second negative, constant tempo
Arnold press & side lateral raises superset 12-15 X 3 - 60 second rest between supersets, 4 second negatives, constant tempo
Close grip EZ bar curls & seated calf raise superset 12-15 X 3 - 60 second rest between supersets, 4 second negatives, constant tempo, (with added squeeze and stretch either end of the rep)

Workout 3

Squat X 4 6-8 - 120 seconds rest between sets, 3 second negative, explosive lift
Military press X 3 8-10 - 60 seconds rest between sets, 4 second negative, constant tempo
Wide grip chins X 3 8-10 - 60 seconds rest between sets, 4 second negative, constant tempo
Close grip bench press X 3 8-10 - 60 seconds rest between sets, 4 second negative, constant tempo
Standing cable face pull & shrugs superset 12-15 X 3 - 60 second rest between supersets, 4 second negatives, constant tempo, (with added squeeze and stretch either end of the rep)
Alternating dumbbell curls & calf raises 12-15 X 3 - 60 second rest between supersets, 4 second negatives, constant tempo, (with added squeeze and stretch either end of the rep)

This is a template. Each week look to stick with the same compound movements and get stronger on them! Play around with higher reps, faster rep tempos, and short rest periods and keep it fresh! Get into shape in just 2 hours across a week!

About the Author

As an individual I strive to always better myself and my knowledge and to help others who are starting out like I was 5 years ago! Above all else, it is an absolutely huge honour to be the online editor of MonsterSupplements.com!
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