Building muscle in 30 minutes a day

Last Friday, we laid the groundwork for this week's series of posts, Building Muscle in 30 Minutes a Day. Today, we'll jump right into it.

I'm going to show you a workout routine that will build muscle faster than anything you've ever tried before - all in less than 30 minutes a day.

And get this – you'll train every other day!

How cool is that

Here are the main concepts that you'll come to know, understand, and love:

• We'll stick mostly to compound movements that hit multiple body parts at the same time. No isolation exercises here (form the most part).
• 2-4 sets per exercise, depending on your experience.
• 6-10 reps are best for adding size.
• We'll set you up on a 2-way split routine that works wonders.
• Training is done on Monday, Wednesday, and Friday (or some other variation that gives you every other day off from training).

There will be a "Workout A" and a "Workout B" – simply alternate the two every workout.

Here's the plan:

Workout A

• Squat
• Calf Press
• Tricep Extension
• Barbell Curl

Workout B

• Bench Press
• Pull-down
• Overhead Press

As you can see, the split consists of a "Legs & Arms" day for Workout A and a "Torso" day for Workout B. Do 2-4 sets of 6-10 reps for each exercise above.

You should be able to get through either workout in less than 30 minutes. If you can't, you're resting too long between sets.

The goal with every workout is to push just a little more weight than the last time.

I suggest you use this program for 4 to 6 weeks and then go on a maintenance regimen for a few weeks (2 to 3 weeks). You can learn more about this specific strategy at the Stair Step Training System website.

Remember that eating and recovery have to be done right in order to make any gains in muscle size. More on those later.

Here's the rundown again on what we're covering this week:

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

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