Building Muscle Mass try this quick workout a few times a week
Building Muscle Mass 20 minute Workout
Building Muscle Mass does need to take hours in gym. If you are anything like me then finding time for a long workout is asking a lot.
Between work, kids, honey-do’s, and whatever my day is going to throw at me I hardly have spare time for much else. Use this 20 minute workout 3 days a week (or at least two) to build muscle or to maintain the muscles you have.
For this Workout you will be lifting heavy. Hey we are building muscle mass here! Find a weight for each exercise that you can only do 8 reps. Pretend that there is no way that you couldn’t even do another rep even if your life depended on it!
Before each exercise warmup with a weight that is 60% of this eight rep max weight. You should 13-15 reps at this weight as a warmup for the exercise.
WarmUp: 10 Burpees with pushups
1. Start in a standing position.
2. Bend at your knees in a squat like-like position, place your hands on the ground.
3. Jump your feet back into a pushup position.
4.Do a push up.
5. Jump your feet back to the squat-like position.
6. From the squat-like position jump as high as you can.
Repeat 10 times!
Exercise 1: Deadlift
Do your 60% warmup for 13-15 reps. Start by standing with your feet shoulder-width apart. Keep your feet flat and underneath the bar. Next Bend down and grab the bar with a over hand grip TIP: With Heavy weight it is better to use a mixed grip one hand overhand grip the other hand underhand grip, you will alternate every set. This adds to grip strength which is helpful when lifting heavy loads. Bend at your knees and hips, keeping your arms and back straight which you will do throughout the entire exercise. Keeping the bar as close to your body as possible lift the bar by extending your hips and knees to a full standing position. Pull your shoulders back at the top of the lift and push your hips forward. Lower the bar back down the same way you brought it up keeping the same good form.
Sets: 3 (plus 1 warmup set)
Exercise 2: Bench Press From Supports
Do a warm up set of normal bench presses consisting of a weight that you can do 12-15reps.
This a variation of the classic bench press. Instead of starting with your barbell loaded and bringing in down to your chest, your are going to start with the barbell on supports. The supports should be placed at a height level with your chin when you are lying on the workout bench. Get in your normal bench press position arching your back slightly as you press your should blades together. Quickly press the bar up and lower it down to the supports at a 3 count. Rest on the supports for 2 seconds and begin your next rep. Rest no more than 30 seconds between sets
Sets: 3 (plus 1 warm up set)
Exercise 3: Squat from supports
Do one warmup set of normal squat for 12-15 reps. This exercise is again a variation of a classic, this time with squats. One of the best exercises you can do when building muscle mass. Place a barbell on supports at a level that your shoulders would be when your thighs would be parallel with the floor. Place your body on the under the bar with a slightly arched back and your chest up. The bar should be on your trapezoids not your neck. Quickly push the bar until your are standing. Lower the bar at a 3 count until it is resting on the supports. Rest for 2 seconds before the next rep. Rest 1 minute
Sets: 3 (plus 1 warm up set)
If you have the time to spare then round out your workout by working your four largest muscle groups.
Exercise 4:Bent-Over Barbell Row
Place a barbell on the floor loaded with enough weight to do only 8 reps per set. Gasp the bar with a wide overhand grip. Pull the bar to your sternum. Keeping your back straight and on the same plane. Do not go all the way back down to the floor. Just go as far as when your arms are fully extended. Rest no more than 30 seconds between sets.
This is great twice to 3day workout routine. It only takes 20 minutes
if you don’t include the bent-over rows. If you do it’s 25 minutes max. This workout routine can really help you in Building Muscle Mass
and releases a lot of building muscle mass testosterone because it targets your three (or four) largest muscle groups: Back (lower and upper), Chest, Legs.
Building muscle mass also takes lots of protein and carbs. Diet is just as important as exercise to make the desired changes in your body!
When you are building muscle mass, you are building muscle when you are in rest not when you’re exercising so feed your muscles the right way.