You may want to look like you’ve spent all day at the gym, but you can perform fast workouts to build muscle without investing as much time. In fact, when you perform fast workouts you may actually get more benefits than spending hours and hours pumping iron.
You actually don’t need to perform many reps over and over again. Instead, stick to one or two sets of about eight to ten reps. At the end of your set, you should feel like your muscle is fatigued. In other words, you should feel like you couldn’t do one more even if you wanted to.
That means you’ll need to use the heaviest weight you can handle when you work out. Heavier weights with fewer reps will take less time and it will be much more effective than lighter weights with many reps.
You can also speed up your workout by performing exercises that involve many muscles at once. Instead of isolating muscles doing bicep curls and triceps presses, look for exercises that engage many muscles at once.
For example, squats involve the quads, hamstrings, gluteus, and muscles of the lower leg as well. When you do this one exercise you actually have several built into one. You can add weight to get a deeper workout and you can even add an upper body element.
When it comes to your upper body, you can perform row exercises that engage many different muscle groups. Your standard pushups and pull-ups also involve multiple muscles in one simple exercise that’s highly effective.
You can get a complete body workout in just an hour when you strategically plan what you’re going to do at the gym. Then you’re free for the rest of the day to do other things you enjoy and to rest.
On the days when you work out, it’s best to exercise your entire body rather than split between upper and lower body. This allows your body to be more efficient with recovery. Then you can take one or two days off between exercise sessions.
The rest you get in between your workouts is when the real activity of muscle building occurs. Make sure you get enough sleep and truly rest your muscles on those days. By doing this you’ll actually build muscle faster.
When people exercise all day, every day they actually hit a plateau because they don’t give their bodies the time they need to build muscle and recover. If you want to enjoy fast workouts to build muscle, keep these strategies in mind.