Did you know that you could get great results from short bodybuilding workouts that last as little as 25-30 minutes? There is a huge misconception in bodybuilding, especially coming from beginners, that the more time you spend in the gym, the more results you get. However, nothing could be further from the truth since after 45 minutes your testosterone levels begin to dip and cortisol levels begin to rise. Low testosterone levels coupled with high cortisol equals muscle loss and fat gain; a bodybuilder's absolute worst nightmare.
So if you are short in time and you think that you can't fit in great bodybuilding workouts into your schedule, you don't need to worry as the bodybuilding workouts in the two sample training schedules below can be finished in 30 minutes or less.
Sample Bodybuilding Training Schedule #1
1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.
2. Rest 60 seconds between sets.
3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.
4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.
Workout (A): Chest, Shoulders, Triceps
Incline Bench Press 3 sets of 8-10 reps
Chest Dips and Incline Dumbbell Flyes Superset 3 sets of 10-12 reps
Dumbbell Shoulder Press and Bent Over Laterals Superset 3 sets of 10-12 reps
Lateral Raises 3 sets of 10-12 reps
Overhead Dumbbell Triceps Extensions and Triceps Pushdowns Superset 3 sets of 10-12 reps
Workout (B): Thighs, Hamstrings, Abs
Thighs and Hamstrings:
Squats and Lunges Superset 3 sets of 8-10 reps
Leg Press and Stiff Leg Dead-lifts Superset 3 sets of 10-12 reps
Leg Extensions and Leg Curls Superset 3 sets of 12-15 reps
Leg Raises and Crunches Superset 3 sets of 15-20 reps
Workout (C): Back, Biceps, Calves
Wide Grip Pull-ups to Front 3 sets of 8-10 reps
Reverse Grip Close Grip Chins and Low Pulley Row Superset 3 sets of 10-12 reps
Incline Curls and Hammer Curls Superset 3 sets of 10-12 reps
Concentration Curls 3 sets of 12-15 reps
Standing and Seated Calf Raises Superset 3 sets of 10-12 reps
After 4 weeks of using the program above, here is a second training program that can be used to introduce variety into your bodybuilding workouts.
Next: Sample Bodybuilding Training Schedule #2