Maximize your strength training routine by cutting out these time wasters.Read article
Put on the freshman 15—of muscle—and stay lean with this program you can pack up and take to college.
The following is a workout that will redirect all those extra calories into your muscles and dissuade them from clinging to your midsection. And if you’re too busy (studying, no doubt) to make the trek to the campus gym, you can do a similar routine—The College Muscle Anywhere Workout— around your dorm or campus.
The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).
Train three non-consecutive days per week. For example, Monday, Wednesday, and Friday. Perform exercises marked “A” and “B” in alternating fashion. So you’ll do one set of A, rest, then one set of B, and repeat until all the prescribed sets for the pair are complete. Perform the remaining exercises as straight sets.
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