For strength training, you have to train in full body, every muscle in the body simultaneously. With this program it is possible to progress with only 2 sessions of 30 minutes per week.
Here is a sample program that uses weight fast tips in the previous section :
- Basic exercises and machines where possible
- Few exercise
- Shortly rest
- Few series
- No cardio in heating
This program is a program in Full Body, that is to say that we are working all the muscles of the body on the same session. In turn, this implies necessarily limit the number of sets and the number of exercises for each muscle, if the workout is too long.
It is used two times a week. Even if you do not have much time, two times a week is the minimum to expect to have results in terms of muscle volume. If
you can, so if your schedule allows, and your recovery, try to make
this program three times a week, this should help you improve your
results.
Of course, one must always keep at least one day of rest between each of his workouts. It is quite advisable to chain two sessions on two consecutive days, as this may limit your progress.
The rest time between sets was 45 seconds to 1 min maximum. Consider doing 1-2 sets of warm-ups for each muscle.
Fast bodybuilding program :
- Bench Press: 2 * 12
- Wide-Grip Behind the Neck Pull downs: 2 * 12
- Shoulder Press dumbbell or bar: 2 * 12
- Curl bar or with dumbbells: 2 * 12
- Barbell Lying Triceps Extensions: 2 * 12
- Ab Crunches: 2 * 12
- Press thighs: 2 * 15
- Leg Curl: 2 * 15
If you have a good recovery, and that you feel comfortable with this program, you can increase the intensity, going to failure on the last set of each exercise. This will allow you to optimize your progress.
To save a little time, you can do your exercises for the abdominals during the rest of the other exercises, and you can warm up for the following year, during the rest of the year short. So for example you can start your warm-up for the triceps during the rest of your curl with dumbbells. But beware, this may increase fatigue, and so limit your strength for the coming year. So to test, and use with care.
In total, this strength training fast should not take more than 30 minutes
Here is a sample program that uses weight fast tips in the previous section :
- Basic exercises and machines where possible
- Few exercise
- Shortly rest
- Few series
- No cardio in heating
This program is a program in Full Body, that is to say that we are working all the muscles of the body on the same session. In turn, this implies necessarily limit the number of sets and the number of exercises for each muscle, if the workout is too long.
It is used two times a week. Even if you do not have much time, two times a week is the minimum to expect to have results in terms of muscle volume. If
you can, so if your schedule allows, and your recovery, try to make
this program three times a week, this should help you improve your
results.Of course, one must always keep at least one day of rest between each of his workouts. It is quite advisable to chain two sessions on two consecutive days, as this may limit your progress.
The rest time between sets was 45 seconds to 1 min maximum. Consider doing 1-2 sets of warm-ups for each muscle.
Fast bodybuilding program :
- Bench Press: 2 * 12
- Wide-Grip Behind the Neck Pull downs: 2 * 12
- Shoulder Press dumbbell or bar: 2 * 12
- Curl bar or with dumbbells: 2 * 12
- Barbell Lying Triceps Extensions: 2 * 12
- Ab Crunches: 2 * 12
- Press thighs: 2 * 15
- Leg Curl: 2 * 15
If you have a good recovery, and that you feel comfortable with this program, you can increase the intensity, going to failure on the last set of each exercise. This will allow you to optimize your progress.
To save a little time, you can do your exercises for the abdominals during the rest of the other exercises, and you can warm up for the following year, during the rest of the year short. So for example you can start your warm-up for the triceps during the rest of your curl with dumbbells. But beware, this may increase fatigue, and so limit your strength for the coming year. So to test, and use with care.
In total, this strength training fast should not take more than 30 minutes
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