Best short workouts

Young male bodybuilder with muscle tone.

 

We will be taking a look at some practical ideas on best short workouts that can give you some very positive results, whether you are working out at the gym or in your own home.

How many times have you had the impression that to build big muscles, you had to spend hours at the gym punishing yourself with grueling workouts? Have you heard the saying that “more is not always better”?

After all, all that you really need to be working towards to achieve is a muscle pump, right? Anything more than that is just overworking your muscles and will more than likely put you in an over trained state.

Today we will be looking at some example training routines that will cover a lot of territory in record time, which will give your muscles a good working, a good pump and plenty of time to spare for other important things.

The first few example routines will be one’s that you can try out at the gym, and the others are ones you can give a try at home if that’s where you spend your time training.

Not everyone has weight training equipment at home, it can either get pretty expensive or take up a lot of space. So that’s why I have some quick training routines that you can try with or without training equipment.

Why should it be important to keep your training time down?

You may have heard stories about some of the greats like Arnold Schwarzenegger among others that would spend endless hours at the gym every day, but how much time do you really need to spend training everyday?

Years ago I used to believe that if I spent five or six hours a day training, I would build some serious muscle like Arnold Schwarzenegger and many of the other greats back then. But I have come to realize that if you spend endless hours a day training, it will only affect you negatively in the outcome.

The most important thing about the actual training at the gym, part of building muscle is getting a good muscle pump. Anything beyond that and it may be more than what your muscles require to actually grow.

The time that your muscles actually do their growing is when you are in bed sleeping. That’s why it is said that you should get at least 8 hours of sleep a night, ‘if not more’, so that your muscles can recover and mend after punishing workouts.

Recovery time in any training program is important because this is the time when the body adapts to stress from exercise. Exercise will cause fluid loss, muscle tissue breakdown, and the depletion of stored energy.

Recovery will allow the body to replenish energy and repair damaged tissues. Without sufficient time to repair and replenish, the body will continue to break down from intensive exercise.

 

What does it take to get a good pump?

In order to get a good pump, do you need to pile on the set’s, like 15 – 20 sets per body part? Often you will be better off if you only do 8 – 10 sets per body part, as long as you are getting a good pump, it will benefit you much more in the long run.

Symptoms of over training

The results of over training can be staggering if you are trying to make significant gains and muscular development. If you are training too frequently, for example training each body-part more than twice a week, and if you are doing far too many sets for each body part per session, you will be spending far too much time breaking the muscle tissue down and not allowing adequate time for your muscles to recover.

If you are spending too much time training and not allowing your muscles to recover, after a period your results will dramatically reduce if not diminish. Getting enough recuperation time is a necessity which requires you to allow yourself enough time for proper sleep each night, at least eight hours per night. It’s during your sleep is when your muscles do most of their growing.

Short workouts you can try at the gym

It’s pretty understandable that you can achieve better results at a gym, simply because you have access to a lot of training equipment and plenty of room without the distractions of home. Also, if you have a dependable training partner that you can rely on, this will help you with achieving much better results than if you are training at home by yourself.

DAY ONE

  • Squats/4 sets
  • Wide grip chins/4 sets
  • Bench press/4 sets

DAY TWO

  • Shoulder width grip upright rows/4 sets
  • Barbell rows/4 sets
  • Planks/4 sets

This is a two-day program, repeat for a four-day workout plan.


DAY ONE

DAY TWO

DAY THREE

  • Squats/4 sets
  • Calf raises/4 sets
  • V-ups/4 sets

This is a three-day program, repeat for a six-day workout plan.

Workouts to try at home

There are many benefits to working out at a gym, but at the same time there are many benefits to training at home. First of all if you don’t have the space for training equipment, it can be difficult to have an adequate amount of space to freely move around and engage in a training program that will benefit you some serious results.

With weights

DAY ONE

  • Wide grip chins/4 sets
  • Dumbbell shrugs/4 sets
  • Dumbbell rows/4 sets

DAY TWO

DAY THREE

  • Squats/4 sets
  • Calf raises/4 sets
  • Planks/4 sets

This is a three-day program, repeat for a six-day workout plan.

These exercises can be switched up or changed at your discretion.

Without weights

Here we will look at some exercises that you can incorporate into a training program at home without weights. Many times it can be difficult to engage in a serious enough training program to build muscle without weights, but below I have outlined a couple of examples of workouts that you can do in your own home without weights.

A workout for beginners

Do as many times as possible in 15 minutes

  • Deep knee bends
  • Push-ups
  • Planks
  • Lunges

Rest for 45 seconds

Another body weight workout to give a try

Rest 45 seconds, repeat four times

Conclusion

Working out shouldn’t have to be taking all your time and energy. That’s why it is good to have a solid training program that will incorporate all of your muscles while not having to spend hours at the gym or home each day training just to see beneficial results.

I hope that I have given you some great ideas that can get you going with getting the results that you have been looking for without having to break the bank by buying expensive weight training equipment for your own home, or if you have your own training equipment you can put in some serious workouts at home without having to spend hours doing them each day.

For best results in your training, it will be necessary to eat a proper diet high in protein, and a good way to make the most of this is through supplementing your diet with a high quality protein supplement.

To look further into supplementing your diet with a protein supplementation, you can hit this link and check out one of my product reviews.

If you have any questions or concerns, please feel free to leave a message in the box below and I will get back to you as soon as possible.

 

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