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30 minutes to the fair | T nation



If you need more than an hour to complete each workout, you will not train. You socialize. Sixty minutes in the gym are more than enough time for hard but very effective work.

But what if you have to halve that? Is it worth to go to the gym at all? Yes, yes it is. So do that.

1 – Use a Smart Bro Split

Look, Bro Splits are king. And I consider things like upper body / lower body as breeding slits. Anything outside of the whole body workout in a single session is essentially a split. And there's a bro-splits rule for anyone who has completed the beginner phase and wants to maximize development.

However, if you can only train for 30 minutes per pop, you should focus on one or at most two muscle groups within that workout. How you decide to do it is up to you. First, think about how many days you can train and then organize your training from there. Here are some templates you can work with, based on the number of training days a week you have open:

3 days a week

  • Day 1: Quads and Hamstrings
  • Day 2: Chest and Back
  • Day 3: Shoulders and Arms

Okay, so on Day 3 you can see essentially three body parts, but you can do brutal work for the biceps in 3 minutes. Do not Think So Try 100 repetitions of Barbell Curls.

4 days a week

  • Day 1: Quads
  • Day 2: Chest
  • Day 3: 19659008] Day 4: Arms

Note in that on day 3 hamstrings with back work are present. This means that your legs will work twice more this week. But you can consolidate the back and Achilles tendon work to save time too, and we'll treat that in a bit.

5 days a week

  • Day 1: Quads and Hams
  • Day 2: [2] Previous
  • Day 3: Chest
  • Day 4: Shoulders [19659008] Day 5: arms

Notice the sequencing of body parts here? We start with our legs, probably the hardest day of the week. In addition, Day 1 is often on a Monday, the International Breast Day. You should have the leg machines and squat rack all to yourself.

The other part of sequencing is that you may get a little tired as the week progresses. In the first two days you will switch off the two largest areas. From there you only crash chest, shoulders and arms. If you have properly adjusted your breast-day, you can minimize the work that needs to be done on days 4 and 5.

How? Emphasize the progressive overload on breast day. Take on both the PR and the main work on selected composite lifts Then use the shoulder and arm days as metabolic stress days. Just use the ultra-high repetitive work with single-joint movements. This could also serve as a restorative stimulus from hard and heavy chest pressures to achieve a localized recovery.

2 – Warm-Up Abbreviation

Since you have little time, you need to keep your keep-warm compress-up sets and work sets in such a way that they are maximized for each workout.

Warm-up sets are critical to the priming of the nervous system and working muscles for efficiency on the work sets. When you warm up the working muscles, imagine that the nervous system is "woken up" to activate the target muscles for the movement patterns you want to perform, ie, which exercise you actually perform.

But there is another category of sets to think about: Feeder Sets. These are done after warming up and pump some blood into the working muscles. When you do this, you feel "in tune" with the movement that you perform.

Feeder sets should be pretty tough, maybe just a few repetitions that fail. What is the difference between these and working sets? Work sets are those that will make you fail, or those that use intensity methods to increase the amount of time spent on the set during the set.

Here is an example of what all this would look like:

Warm-Up Sets [19659007] Empty Dumbbell: 20-40 Simple Repetitions
  • First Set: Make 15 repetitions without weight , Break 90 seconds.
  • Second set: Add weight, make 12 repetitions, 90 seconds
  • Third set: Add weight, perform 10 repetitions, let rest 90 seconds
  • Feeder and work sets

    • Fourth movement : Add weight (from last warm-up), 8 reps, pause 120 seconds
    • Start now with your work sets, regardless of their repeat range.

      Paul Carter

    3 – Set-Extending Intensity Techniques

    This effort and time are consolidated. You can either work hard or you can work long hours, but you really can not do both. At least not consistent. And in connection with this article you have 30 minutes.

    Here are a few sentence extension methods that are highly productive to induce both pain and muscle hypertrophy. (These often go hand in hand.)

    Pause / Pause

    When you start your first set of work, you set the error. Then rest for 20 seconds and go back. If you fail, rest another 20 seconds and go back one more lap.

    You basically have three sets of work in a short time-lapse. If you keep track of a logbook or try to break Rep-PRs, try to do more reps every week than you did before.

    For example, if you did dumbbell bench presses with the '100s and got 14 reps, 8 reps, or 5 reps (about the rest / pause sets), then there are a total of 27 reps. The next time you use this movement, hit 27.

    There are some movements that I do not like with rest / break, like squats and deadlifts. The deep back will be limp. Just use sets for her. Never hit a deadlift for any reason. It just is not necessary, because it is too relaxing.

    Drop Sets

    Try the 8/8/8 method or the 6/12/20 method. How It's Made …

    The 8/8/8 drop set is a set of 8 to failure, followed by a weight reduction, using a pound that allows a consecutive set of 8, followed by another drop in weight that allows a final set of 8. (Just do not drop the weight so low that you could do 15 repetitions each time.)

    In the 6/12/20 method, do 6 reps until to failure, then a drop to a weight that allows a set of 12 (running to failure), then a final drop of 20 reps.

    One method is not really "better" than the other. The best for you is the one that you use with the highest intensity on a consistent basis.

    Compound Supersets

    Most supersets are performed with a single joint exercise in combination with a compound / multi-joint movement. With compound supersets, hold onto your horses and use two compound moves back to back.

    This is not uncommon when you put together antagonistic muscle groups such as chest (pushing) and back (pulling)). But believe it or not. There is no rule that says you can not erase a muscle with two compound movements in succession. For example …

    • press leg and squat
    • press and dip tilt dumbbell
    • Pull-up and Latzugdown
    • Head Press and upright series

    If you use one of the Splits mentioned above, where you hit a muscle group for the day, then these pairings with the same muscles are fantastic. In the split of 3 days per week, however, they work well for the chest and back, quads and ham as well as biceps and triceps. For example …

    • Bench Press and Chin-Up
    • Leg Press and Longe (a Glute Destroyer)
    • Triceps Dip and Supinated-grip Chin-Up

    Giant Sets / Circuit Work

    Perform a series of consecutive exercises without pause until all movements are completed. I like these more with single joint movements than with a series of compound movements. You can create a truly foul-smelling metabolic stress session for some muscle groups without affecting regeneration on larger lifts.

    Pre-Exhaustion

    Use a single-joint exercise for a muscle group before switching to a multi-talent. joint exercise for the same muscle group. The idea behind this is that all compound movements have a "weak link" in the muscles that prevents the primary muscle you are trying to manipulate from being pushed as hard as it could.

    For example, lower back squats Take a pretty solid punch while the quads could do more work. When using pre-exhaustion, level the playing field by starting with the leg extensions and immediately switching to a series of squats. Theoretically, the quads are now tired, and the lower back is not the "weak link" in the kinetic chain.

    Other examples would be flies before bench pressing or tilting, side elevations before over-pressing, and sweaters before chin or rows. This is a great way to get the living hell out of a body part in a short time.

    4 – Choose Economic Exercises

    Be aware of the overlap – you want it. When you press the bench, you work on the chest, shoulders and triceps. If you do dips, same thing. However, you can emphasize more triceps with a dense-grip bench press, or you can emphasize more of the pectoral muscles with dips with strong forward leaning at the bottom.

    Both are composite movements that essentially work on the same muscle groups. But the execution of them will determine in which area a little more work is due.

    By "overlapping," I mean that you can hit all these areas several times a week if you're one of the guys to fight it out. You do not hit the chest enough during the week. You do not have to sweat it when you crush your chest one day with the bench press and a few days later your triceps with dips. It really means that you've smashed your chest, shoulders, and triceps at least twice this week.

      Dips

    5 – Now Put It Together

    I give the busy gym a lot of work to work here. There are literally a million ways to improve all this to create productive training splits. Here are some examples:

    If you work out 3 days a week:

    Day 1 – Quads and Hams

    • Composite Superset: Do squats and lunges. After warming up, perform 3 turns of 20 hacks each with 20 lunge steps.
    • Leg Curl: Set the 8/8/8 or 6/12/20 drop set.

    Day 2 – Chest and Back

    • Composite Superset: Weight Bench Press and Chins or Rows (alternatively this week to week). After warming up, do 5 rounds with 8 repetitions on the dumbbell bench and as many repetitions as possible for the chin. If it's a series of weeks, do 5 x 8 for rows.

    Day 3 – Shoulders and Arms

    • Circular or Giant Sets: Do 25 reps per lift, do not pause between them and repeat the exercise this circuit 4 times with a 2 minute break between each.
    • Barbell Curl
    • Bentover Lateral Raise
    • Tricep Pushdown
    • Barbell Curl

    If you train 4 days a week:

    Day 1 – Quads

    • Before Exhaustion: Use leg extensions and squat with raised heel. Perform 3 rounds with 15 repetitions for leg extension and 10 repetitions per round for squats.

    Day 2 – Chest

    • Compound Superset: Dumbbell press with inclination and dips. Do 4 rounds with 8 repetitions for the dumbbell press and as many reps as possible for the dips.
    • Flat Flye: Set the 8/8/8 or 6/12/20 Drop Set.

    Day 3 – Back and Achilles tendon

    • Composite superset: Sacral deadlift and chin. Make 3 sets of 6 reps for the deadlifts and 3 sets of as many reps as possible for the chins.
    • Leg Curl: Complete the 8/8/8 or 6/12/20 Drop Set.

    Day 4 – Poor

    • Circular or Giant Phrases: Do 25 reps per exercise, do not pause between them and repeat this cycle 4 times, with 2-minute pauses each.
    • Barbell Curl [19659008] Pushdown
    • Tilt Dumbbell Curl
    • Cable Extension

    If you train 5 days a week:

    Day 1 – Glutes, quads and Hams

    • ] Drop Set Pre-Exhaustion: Start with Leg Extensions, complete the 6/12/20 or 8/8/8 Drop Set, followed by Hack Squats for a full set of 20 reps ,
    • Compound Superset: Make the Sumo Leg Press and Barbell Romanian deadlifts for 3 rounds with 10 reps in the leg press and 8 reps for RDL.

    Day 2 – Back

    • Giant Set (with pre-relief): Do not rest b Repeat this circuit four times between the lifts and pause for 3 minutes between each lap:
    • Dumbbell Sweater: 10 reps
    • Chin-Up: As many reps as possible
    • Low Cable Row: 10 reps

    Day 3 – Rib cage [19659080] Incline Press: Complete the 8/8/8 or 6/12/20 Drop Set.
  • Pre-exhaust Superset: Flat bow tie or pec deck and bench press or Hammer Strength chest press. Make 3 rounds of 12 reps each for fly and 8 to 10 reps for the bench or chest press.
  • Day 4 – Shoulders

    • Superset before fatigue: Perform side elevations and top-ups by variation) for 3 rounds of 12 reps on side elevations and 8 repetitions on top presses.
    • Superset: Facepulls with bowed side raises, each 3 turns of 12 reps.

    Day 5 – Arms

    • Biceps Giant Set: Perform 4 rounds of 12 reps each with EZ Bar Preacher curls, standing preacher curls, and inclined dumbbell curls.
    • Triceps Giant Set: Complete 4 laps with 12 repetitions of rope lowering, cable extensions and bench lowering.

      Muscle

    The Principles Not The Plan

    Instead of focusing on a specific routine, focus on the principles and become your own case study. Use this as a loose guide to find out what fits your limited training window and what training strategies you like best.

    It could be so easy that you just show up and make a few mistakes with one or two movements. And if you like it and you agree, you will see progress.

    Remember, you do not need permission to try something new. Be your own researcher here. Schedule exercises and intensity techniques for this 30-minute window and then work out the things you like. Discard what does not work for you.


    Push-Pull Legs – The Ultimate Split



    Simple but brutal. The training plan



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