I decide to write this blog after meeting several individuals who used to be in good shape, started working a job with insane working hours (especially jobs that require a lot of travel), put on 20 or more pounds of undesired weight, want to get back in shape, but don’t have time for a trainer and don’t have 60 minutes to devote to a gym at once.
I feel your pain. Ever since I started pursuing another career as film maker, it’s not uncommon for me to get up at 5am in the morning to train clients or to be on set for a film project and to not finish until my workout is complete at 10:30pm in the evening. Keep in mind my workouts range 60-90 minutes typically, and I workout 6-7 days per week.
I know I’m half man, half amazing <sarcasm>, but maintaining a work/workout schedule like that everyday is just not realistic and can certainly lead to burnout. The elevated levels of cortisol are not going to allow my body to recover and build the muscle I so desire. So thus, my 30 minute workouts were born!!!
• You can build muscle, maximize strength, or torch fat in as little as 30 minutes a day if you know what you’re doing. Thirty minutes of well planned, focused training will lead to significant improvements in your physique and work capacity.
• You can implement this program in a traditional gym setting, at a hotel gym, or even your hotel room, if you don’t have access to any gym equipment. But if you don’t have any home equipment, you may have to invest in some. But you can get everything you need for under $100. You’ll only do five basic lifts plus one bonus specialization exercise. They’re split over one or two training days and you’ll go back and forth between them throughout the week.
The plan is very simple. We’ll use five basic lifts plus one bonus specialization exercise. They are split over two training days and you go back and forth between them throughout the week.
The lifts are:
The groupings are as follows:
B. Squat Pattern
B. Deadlift Pattern
C. Specialization Exercise
It’s crucial that you know your maximum (1RM) on those four lifts. I don’t want a sloppy max, either. I want the maximum amount of weight you can lift for a technically solid repetition. This maximum will be used to calculate the weights you will use on the first week. Then the loads will be adjusted depending on your results.
After warming up (2-3 warm-up sets at the most), do 4 total sets per exercise:
Set 1: 5 reps with 80% of your maximum
Set 2: 1 rep with 90% of your maximum
Set 3: 1 rep with 92% of your maximum
Set 4: The maximum number of reps you can do with 60% of your maximum. This number should fall between 15 and 20
The important part to remember is how to adjust the load from workout to workout. What determines if you can go up in weight at the next session is the result of the fourth set. It’s simple: When you reach 20 reps on the fourth set, you go up in weight the next workout. Until you can reach 20 good reps, the load used for your 4 work sets remains unchanged.
For Fat loss/ Hypertrophy
This strategy works particularly well for individuals who don’t have access to a traditional gym with heavier weights and must rely more on body weight exercises and relatively less intense exercise equipment (e.g. bands, light dumbbells).
Instead of performing each exercise individually - all sets of A followed by B and C. You stack all three exercises as a complex:
A2. Squat Pattern
B2. Deadlift Pattern
B3. Specialization Exercise
Each set is performed for a specific length of time. You progress from week to week by decreasing the rest intervals between sets or increasing the duration of each station. You do not have to add weight, although you can if an exercise gets too easy.
In my experience, training frequency is a lot more important than volume. This is especially true if you’re using a very low volume/training time approach like this PROGRAM. A lot of people ask if they can change exercise order every workout. For example, instead of doing Workout A three times during the week, they’ll ask if they can do that workout just once and then use other movements on the other sessions. No, you can’t! The program simply will not work if you use different variations of the order of exercises at every workout. You must progressively overload the same movement to force the body to adapt and BUILD MUSCLE or BURN FAT.
Days 1, 3, and 5
Days 2, 4, and 6
Don’t try to get cute. Simply WORK HARD at pushing the weights up on those four lifts and you will grow.
This program looks deceptively simple, but give it a shot for a month and you’ll be shocked. If you WORK HARD you will get everything you need to grow or get lean.
The cool thing is that these workouts aren’t draining and they could in fact be done even more frequently if you want to (e.g., Workout A in the AM and Workout B in the PM, every day) and you’d make fantastic gains without feeling fatigued.
I typically don’t like to stray away from my systems, but here are a couple ways you can adapt this system to different situations:
Let’s say that you can spend 40-60 minutes per day on your training but that you can only hit the gym 3 days a week. Remember that frequency is king with this PROGRAM – you want to hit each lift often. If you can only go to the gym 3 times a week, then you should do all five lifts plus your specialization exercise at every workout. This will allow you to hit all six movements three times per week. The best order to do this is as follow:
I personally like to do multiple short sessions during the day. I feel that if you can afford to do that, you’ll get the best possible gains. If you want to do this, perform the A workout in the AM as your first training session and the B workout in the PM as your second session. If you’re posting photos to my Fast Muscle Blast workout, use the hashtag #DMPFitness. Thanks!
Ok, I’ve given you enough information to last you guys workouts for 2 lifetimes!! Now, it’s time for me to take flight for mine. Cheers!!
To your health,
Design & Magic Productions LLC
A Multi-Media Production Company
Fitness, Film, TV, Commercial, Music