What up Live Leaners,
If you’re looking for a fast way to pack on some muscle mass, here’s a short but effective workout challenge you can do when you “don’t have time to workout“.
I call it the ALL-OUT 20 Rep Workout.
Lets do it…
Do a quick 1 min warm consisting of jump squats, jump lunges, and pushups. This warm will elevate your heart rate, get the blood flowing to the muscles, and lubricate the joints.
Now that you’re warmed up, you’re going to complete 20 “unique” reps of olympic barbell back squats.
But first…why did I choose squats?
Simple. As I mentioned in previous videos, the quadriceps are comprised of mainly Type IIa muscle fibers meaning they respond better to higher reps. This is the opposite to the hamstrings which respond better to lower reps and higher weight. So in this case, squats are better than deadlifts.
Why are these squats considered unique?
Of course, I want you to go as deep in your squat as possible…ASS TO THE GRASS (hips below your knees)…but I also want you to use this unique tempo:
– 4 sec on the eccentric (lowering).
– 0 sec pause at the bottom.
– 2 sec to lift the weight (concentric).
– 10 sec hold at the top or 3 deep breaths (this is what makes this unique).
With this 10 sec hold at the top, you’re allowing your body the chance to recruit higher threshold motor units to complete the lift. That’s a good thing.
Complete 20 reps following this tempo.
The entire set should last you just over 5 minutes if you follow that tempo strictly.
3. OPTIONAL: Straight Arm DB Pull Overs
Since squats tend to put a lot of pressure on your spine, I like to add a quick 12 rep set of Straight Arm DB Pull Overs after the workout.
This workout is only meant to be done when you are pressed for time. The majority of your workouts should be 45-60 mins of intense lifts.
In the comment section below, let me know what you do for a workout when you’re short on time.
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– What do you do for a workout when you’re short on time?
– Do you skip your workout or do you get creative and burn one out?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.