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Cutting gym time and still pack on serious muscle

The key is boosting “”workout density,”" a fancy term for the work you do in a given length of time. Here’s a program for big gains, sans burnout.

RULE 1: Fill your tank.
High-octane workouts stall if you don’t gas up properly. A half hour before your workout, drink a glass of juice with a scoop of whey-protein powder mixed in, or eat a small cup of fruit, granola, and yogurt.

RULE 2: Recover while you work.
Perform pushing and pulling exercises one after another in superset fashion, letting one muscle group recover while the other works. Follow with a core exercise (such as a side bridge or hip crossover).

RULE 3: Work your whole body.
Exercising major muscle groups releases growth hormone and testosterone to build muscle and burn fat. Hit them all, whether you work out three times a week (with a day of rest between workouts) or four times a week (with a day of rest after your second session and 2 days’ rest after your last session).

RULE 4: Watch the clock.
After each pushing-pulling-core sequence, rest for 2 minutes, reducing this time by 15 seconds every week until you’re down to 60-second rest periods.

 

 

 

This entry was posted on Tuesday, November 28th, 2006 at 1:00 am and is filed under Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can trackback from your own site.