Building muscle doesn’t have to consume all of your time!

 

You can achieve great results by training just 3 days a week, without spending hours at the gym.

The key is to focus on making the most out of each training session.

Here are some tips to help you achieve your goals:

Lack of time has always been the most common excuse of not going to the gym and working on building healthy muscles. But did you know 3 hrs and a week is all it takes to build muscle.

5 simple changes in your workout regime will lead you to the results.

Here’s how:⁠⁠

1. Prioritize heavy compound movements⁠

Begin every workout with a heavy compound movement: Start your workout with a compound exercise that targets multiple muscle groups at once. This could include exercises such as squats, deadlifts, bench presses, or rows. By doing this, you will be able to maximize your gains in strength and muscle mass. Vary the rep techniques, such as pyramids or drop sets, to challenge yourself and avoid plateauing.

2. Include some enjoyable exercises⁠ and accessory movement⁠

End each workout with one or two enjoyable exercises: After your heavy compound exercise, end each workout with exercises that you enjoy, such as arm or glute pumping exercises, or high-intensity interval training (HIIT). These exercises are effective at burning calories and creating muscle fatigue, which is key to muscle growth.

3. Include accessory movements that support the core exercise

Include accessory movements that support the core exercise: Accessory movements are exercises that target specific muscle groups to support the core exercise. For example, if you are doing squats, you could add lunges or leg presses to target the quadriceps and glutes.

4. Use Super Sets to maximize volume & efficiency⁠

Combine accessory exercises that work various body parts to create supersets: A superset is when you perform two or more exercises back-to-back with little to no rest in between. Combining accessory exercises that work various body parts allows you to increase your workload and save time.