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Quick Workouts for Maximum Muscle

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

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  • 2 days

  • 6

  • Yes

incline dumbbell bench press
incline dumbbell bench press

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.

Routine

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Workout 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
4-6
Rest
45 sec
Equipment
Bench, Dumbbells
Sets
4
Reps
10-12
Rest
--
Exercise 3 of 6

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
10-12
Rest
45 sec
Exercise 4 of 6

Barbell Split Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-8
Rest
45 sec
Equipment
Barbell, Bench
Sets
4
Reps
10-12
Rest
--
Equipment
Bench, Dumbbells
Sets
4
Reps
10-12
Rest
45 sec

Workout 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
6-8
Rest
45 sec
Exercise 8 of 6

Standing Barbell Front Press

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 9 of 6

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
8-10
Rest
45 sec
Exercise 10 of 6

Lying Leg Curl

Equipment
Sets
4
Reps
6-8
Rest
45 sec
Exercise 11 of 6

Lying Barbell Extension

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 12 of 6

Zottman Curl

Equipment
Sets
4
Reps
8-10
Rest
45 sec
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