Building muscle in 30 minutes a day

Everybody looks at professional bodybuilders like Jay Cutler, Dexter Jackson, and Ronnie Coleman and thinks that they ought to mimic their training programs.

For 99 percent of the population, building muscle in this fashion will be totally ineffective. We are different from professional bodybuilders.

But that's okay. We don't have to spend 7 days a week, hours at a time training in the gym. Nor should we try.

Most people train too long and too frequently. I'm here to tell you that you can build an incredible body in only 30 minutes a day, every other day.

Yes, you can. Build muscle with only three workouts a week and only 30 minutes at a time? How?

It's all about training smarter and harder. You need laser-focus and a ton of determination. We'll get to the actual workout in the next post on Monday. In fact, I'm doing a post a day next week on this very topic (see below for the schedule).

The concept is quite simple. There are three things you need to do with a high degree of proficiency:

1. Train right
2. Eat right
3. Recover right

Today's post will lay the foundation for training right. On Monday, we'll get into the specific exercises, sets, reps, the whole thing.

First, a word of caution: You need to get all 3 of those things above right. Not one, not two, but all three.

If you don't, you're going to fail.

Building muscle is a three-step process. First, you have to stimulate muscle growth. You do this by training with great intensity.

Second, you have to feed your muscles. This is self-explanatory.

Third, you need to give your muscles time to heal, assimilate all that nourishment, and grow. This is the recovery phase.

For most people, 72 hours between workouts is sufficient. But it's not ideal. I have found that you need more. Sometimes much more, especially if you're employing sophisticated high-intensity training methods.

This of course doesn't mean you train every 4-5 days. You just do a split routine. I'll talk more about that on Monday.

Basically, your training should be brief (no longer than 30 minutes per day), infrequent (every other day on a 2-way split), and intense.

Here's a breakdown on our "Building Muscle" series:

• Monday – Basic Training
  
• Tuesday – Advanced Training
• Wednesday – Basic Nutrition
• Thursday – Advanced Nutrition & Supplementation
• Friday – Importance of Recovery

See you on Monday.

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