A quick workout is to be constructed to allow maximum development in minimal time. Do not waste time and get the highest efficiency with the best exercises.
To build a fast bodybuilding program, it is important to follow these tips. Indeed, you should not do the same to the room before 1:30 if you that if you only have 30 minutes to spare.
Using basic exercises:
The basic exercises (poly-articular movements) are the exercises that work multiple muscles simultaneously. With this type of exercise, you get in one exercise a greater stimulation of the muscles of your body.For example, with dips (basic exercise for the pectorals) or bench press, you will of course work the pectorals, but also the triceps and front shoulders.
Use machines:
The machines represent a very significant time savings.With weight machines, you can chain exercises without losing time to load the bar, carrying the discs, unload the bar, ... If you have pre-loaded dumbbells, use them.Furthermore, the risk of falls or injury is reduced and the movements are also the easiest to learn. All this represents a saving of time.
Group warm-up:
For heating, it is not necessary to warm up by exercising. Heating by muscle is sufficient. If you do the bench press, incline and thereafter it is not necessary to warm up to the ramp. Work for the bench press will sufficiently heated chest and the entire joint area.
Limit the number of exercises:
Try to limit the number of exercises for each muscle, to save time.No need to make an exercise for each sub portion of the muscle. A basic exercise is sufficient to work the muscle as a whole. The finishes have no place in a fast program.
Limit the rest:
Reduce rest time between sets has two advantages:
- Reduce the time spent in the room
- Increase the intensity of training. By reducing rest periods, the next series will be much harder, which will give greater intensity to your workout.
Limit the number of series:
Finally, we must reduce the number of series. In all cases, too many sets are useless. 3 to 5 sets is the maximum in normal times, but here, for the weight fast enough 2 series.Using the proper weight, while reducing the rest time, two series produce a sufficiently intense stimulation of the muscle to ensure progress.
To build a fast bodybuilding program, it is important to follow these tips. Indeed, you should not do the same to the room before 1:30 if you that if you only have 30 minutes to spare.
Using basic exercises:
The basic exercises (poly-articular movements) are the exercises that work multiple muscles simultaneously. With this type of exercise, you get in one exercise a greater stimulation of the muscles of your body.For example, with dips (basic exercise for the pectorals) or bench press, you will of course work the pectorals, but also the triceps and front shoulders.
Use machines:
The machines represent a very significant time savings.With weight machines, you can chain exercises without losing time to load the bar, carrying the discs, unload the bar, ... If you have pre-loaded dumbbells, use them.Furthermore, the risk of falls or injury is reduced and the movements are also the easiest to learn. All this represents a saving of time.
Group warm-up:
For heating, it is not necessary to warm up by exercising. Heating by muscle is sufficient. If you do the bench press, incline and thereafter it is not necessary to warm up to the ramp. Work for the bench press will sufficiently heated chest and the entire joint area.
Limit the number of exercises:
Try to limit the number of exercises for each muscle, to save time.No need to make an exercise for each sub portion of the muscle. A basic exercise is sufficient to work the muscle as a whole. The finishes have no place in a fast program.
Limit the rest:
Reduce rest time between sets has two advantages:
- Reduce the time spent in the room
- Increase the intensity of training. By reducing rest periods, the next series will be much harder, which will give greater intensity to your workout.
Limit the number of series:
Finally, we must reduce the number of series. In all cases, too many sets are useless. 3 to 5 sets is the maximum in normal times, but here, for the weight fast enough 2 series.Using the proper weight, while reducing the rest time, two series produce a sufficiently intense stimulation of the muscle to ensure progress.
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