Effective Workouts Made Quick

In today's day and age our time as become so limited. We are constantly going somewhere or doing something that is causing us to have no spare time. Because of this people often sacrifice there personal health. Well I'm here to tell you that you don't have to spend hours at the gym to see results! There are two concepts you should incorporate into your life to improve your workouts and results while minimizing the time you spend in the gym.

The first is compound exercises. Compound exercises are things such as squats, bench press, and dead lift. By adding these lifts into your routine you can target multiple muscles at once while doing one single lift. For example when you do a set of bench press you work your chest, triceps, back, and deltoids (shoulder). By doing a combination of three compound lifts you hit muscles multiple times cross functionally. This allows for you to minimize the amount of time spent in the gym. Compound lifts also allow for you to use a greater amount of weight which leads to higher muscle stimulation. Causing a greater increase in potential muscle size.

The second tactic you should incorporate into your workouts is the idea of time under tension. When you are doing your reps the idea of doing the reps to the full range of motions and slowly has an increased effectiveness. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles. Another tip to go along with this is too spend more time on the eccentric portion of the movement. That refers to the lowering portion when your muscle is slowly elongating. Slowing down the eccentric portion of the lift causes more muscle damage and hence encourages more growth according to Mens fitness.

By incorporating both of these great tactics you can build a great fitness foundation and really see some real improvements while avoiding spending hours and hours in the gym. If your struggling to find time I suggest trying these two tactics out and see if they work for you.

Reference

C.P.T., Jeremey DuVall M.S. “How to gain muscle faster with 'time under tension' training.” Men's Fitness, Men's Fitness, 16 Feb. 2017, www.mensfitness.com/training/build-muscle/gain-big-with-time-under-tension-training.