Build Serious Muscle in 45 Minutes

By Matt Deloff

Too many people waste their time spending hours upon hours in the gym trying to add quality muscle to their frames. They think that more is better when all there really doing is throwing their bodies into over training. By over training they will put a serious stop sign to their progress and even cause progress to go backwards. So lets stop this more is better attitude and get some serious results. Unless your are a professional athlete, bodybuilder, or chemically enhanced, there is no need to spend more than 45 minutes in the gym hitting the weights.

Here's your new game plan that I want you to start applying as soon as possible. Have you ever heard of giant sets? Some have but most have not. Let's say you are going to work back today. Being that this is a huge muscle that most people think takes an hour or two to completely work over, lets begin by breaking down which exercises will be used to exhaust the muscles. We will choose pull-ups, d-bell rows, d-bell pullovers, and cable rows. I want you to perform each exercise one after the other for 8-12 reps and then rest a minute or two after you have completed all four exercises. Do a warm up round or two. After the warm up I want you to focus on intensity making each working set for each exercise an all out war. You should feel like your hitting failure by the eighth rep. After repeating these four exercises 3-4 rounds I want you to rest for about 3 minutes. Next, lets take deadlifts, stiff-arm pulldowns, and bent over lateral raises and repeat what I explained above. By the time you are done you should have spent no more than 45-50 minutes crushing the back with far more intensity. The next day you should be really sore and if your not then you need to push the intensity and the form of the exercises to the limit.

Now I want you to select exercises for the rest of your body and perform these giant sets for all the other muscle groups your going to work this week. If you do this style of training for a month and then allow your body to recover by switching to a program with fewer exercises and sets I guarantee you will see new muscle growth. In fact I'm willing to bet on that. You need to start thinking outside the box and listen to your body. You do not need to spend all this wasted time in the gym for pathetic results. Start applying these techniques and start building a better you.

Check out my blog at http://www.ultimatetrainer.wordpress.com

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