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Build Bigger Muscles In Less Time
Shorter, higher intensity workouts can lead to better
results
By Tom Bonanti
Want to build quality muscle, but just
don’t have a lot of time to spend in the gym? Do you get
discouraged because your work schedule prohibits you from
dedicating endless hours to a bodybuilding regime? Are you one
of those rare breeds who believe that there is more to life than
working out? Well here’s good news: You can build quality muscle
and improve overall fitness in less time than you think. Here’s
a routine that won’t fail if you’re really willing to work and
sweat:
The workout uses “giant sets,” a body
building concept that employs a multiple number of sets in a
minimal amount of time. Giant sets can be performed in several
ways, but with this routine you will do at least 5 sets back to
back, each on a different muscle group. Use weight that will
challenge you for 12 reps and remember to rest only 30 seconds
between sets. When performing this routine have everything set
before you get started so you can blast through the workout with
no interruptions. Now, let’s slam through upper body.
The first exercise of the five set cycle is the incline dumbbell
press. This exercise works upper and outer chest. After a 30
second rest, move on to the wide grip lat pull down for that “V”
shaped back. Seated dumbbell overhead presses are next for
shoulders. Pump up those triceps with a set of 15-20 dips.
Finish round one of this monster routine with a set of standing
dumbbell curls for biceps and forearms. After a two minute rest,
perform this giant set one or possibly two more times depending
upon your time and energy; up your weight on each set by about
2% if you can manage it. Adhere to proper form with each
exercise. Slam-bam, you are done with your upper body. You can also perform giant sets for
lower body on the same day as upper body depending upon your
strength and stamina. Or you can work upper body and lower body
on different days depending on how much time you have. Remember,
this whole workout is intense, but it should only take you 30 to
45 minutes tops to perform. Use squats, leg presses, leg curls,
stiff-leg dead lifts, lunges and a high repetition calf raise
(15-20 reps) to slam quads, hamstrings, calves and butt. Perform
2-3 giant sets for legs. Rest 30 seconds between exercises and
two to three minutes between giant sets (a little more rest may
be needed for legs as compared to upper body). Work abdominals
by doing crunches at anytime during these workouts or on off
days. The Slam-Bam Routine can benefit both
upper and lower body without spending endless hours in the gym.
Both upper and lower body sections need to be trained twice a
week. Remember to rest between training sessions. There you have it – a new workout,
bigger muscles, less time in the gym, and more time to spend at
the pool or beach with friends this summer. For more tips on how
to turn up the heat on your summertime workouts don’t hesitate
to contact me TrainerTomB@aol.com
 TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. |
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I
call this brain-child “The Slam-Bam Routine” and it has two
great things in its favor. First, you work your physique
intensely, but in the briefest period of time (30 minutes and
your ass is outta there). Secondly, your testosterone levels
start to drop between 45-60 minutes into a heavy weight training
session as cortisol (a bad, stressful hormone) levels rise.
Because sessions are shorter, you can make the most of your
natural juices as you avoid overtraining.