Workout Routines

Quick Workouts for Maximum Muscle

Follow these time-saving, full-body workouts to accelerate your size and stength gains.

incline dumbbell bench press
Duration 2 days
Exercises 6
Equipment Yes

It is called life. Sometimes, we can’t control the elements. We have to do our best with the time we have. For the busy/productive crowds, it is what it is. Trying to do more could be counter-productive at times, costly for their health and business.

Research and experience shows that 2-3 times a week is maintenance, 4 times and more is gains or fat loss depending on your goals. If you look at it on a yearly plan, you can’t obviously train like a madman year round, you shouldn’t.

A study (1) was done to examine the effect of in-season strength maintenance training frequency on strength, jump height, and 40-m sprint performance in professional soccer players. The players performed the same strength training programs twice a week during the previous 10-week preparatory period. In-season, one group of players performed 1 strength/maintenance training session per week, while the other group performed 1 session every second week. Only the strength training frequency differed from the groups, the rest stayed the same, as in reps, sets, and exercises.

Let’s just say that time is limited, and that you could only afford a maximum of 2 lifting sessions a week. The main goal is to maintain what you have done for the last few months, expecting more free time to come soon. I would suggest a general workout twice a week, but it does not imply that you should slack off in those sessions. Circuits, giant sets and drop sets, could all be used to maximize the training effect.

Here are two full body workouts which focus on exercises that give you the most bang for your buck. Each exercise calls for maximum metabolic demands coupled with shorter rest periods for the kill. Keep the tempo simple as in 4 eccentric (lowering) and 1 concentric (lifting or pushing).

Add some remedial work like abs or HIIT at the end of each routine and you have a full body-conditioning workout.

Workout 1

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
4-6 reps
45 sec rest

Exercise 1B

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
10-12 reps
-- rest

Exercise 1C

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
10-12 reps
45 sec rest

Exercise 2A

Barbell Split Squat You'll need: Barbell, Squat Rack How to
Barbell Split Squat thumbnail
4 sets
6-8 reps
45 sec rest

Exercise 2B

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
4 sets
10-12 reps
-- rest

Exercise 2C

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
10-12 reps
45 sec rest

Workout 2

Exercise 1A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
4 sets
6-8 reps
45 sec rest

Exercise 1B

Standing Barbell Front Press
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 1C

Single-Arm Dumbbell Row How to
Single-Arm Dumbbell Row thumbnail
4 sets
8-10 reps
45 sec rest

Exercise 2A

Lying Leg Curl
lying-leg-curl thumbnail
4 sets
6-8 reps
45 sec rest

Exercise 2B

Lying Barbell Extension
exercise image placeholder
4 sets
8-10 reps
-- rest

Exercise 2C

Zottman Curl
exercise image placeholder
4 sets
8-10 reps
45 sec rest
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