Making time for exercise
In this case, What is really embarrassing?
There are only 24 hours a day, time is money, but it is the same as money can be gained again, but time is gone. So whether you can squeeze time out for your training is very important. However, life is not just fitness, you have family, career, social, there are always a few days, you can not guarantee the training time. You will feel very frustrated at this time because you can’t practice it this day.
But we want to bring you good news, you can completely compress your training time while guaranteeing high-quality training. All you need is to work harder and smarter. What we bring today is to teach you how to complete high-quality training in 30 minutes or even an hour and a half in 30 minutes. Of course, it is best to take 60-90 minutes to train every day.
This type of training combines strength, muscle growth and pumping with a high number of times. Just walk into the gym and do what we say.
Trinity:
What do you mean? Quite simply, in each training session, only three actions are completed, and the goals of each action are different. The goal of the first action is to develop strength, so we need you to complete some large weight groups, each with 5 repetitions.
In the second movement, you need to develop the circumference of the muscles, so each group is completed 8-10 times. The third action, what you want to pursue is the pumping of the muscles.
This not only requires you to complete 12 or more high repetitions but also requires you to use some descending groups appropriately. This 5-8-12 structure allows you to get muscles stimulated from three angles. The first two actions should include multiple joint movements to develop muscle circumference and strength.
Groups with low repetitions (6 or less) to moderate (8-12) can stimulate muscle growth through mechanical tension and muscle damage, which is a sign of muscle growth, which is what we call the process of gaining muscle. You can develop muscle circumference by adding some low-frequency groups, which also makes you more powerful, with the group of maximum weights at the very beginning, when your energy level is at its peak.
The last action requires you to find the pump feel as strong as possible. Pump sense training is usually achieved with a higher number of repetitions, with some single-joint movements, and adding some advanced training techniques. Good pumping is ideal for getting blood and nutrients into your muscles, as muscle metabolism increases and some metabolic stress increases, which stimulates muscle growth.
Before you start, we still need to explain something. The back training needs to include three multi-joint movements, while the two and three heads only need one, while the hamstring and calf training does not require multi-joint movements.
Don’t be afraid to choose other moves. A good plan should be adjusted after six weeks:
If you can keep up with our plan, you can consider switching angles and even changing movements in the multi-joint movements that are used to promote muscle mass development and strength but must be multi-joint movements. In the final single-joint movement, in addition to the technique of the descending group, you can use other techniques to stimulate the pump.
Don’t underestimate the importance of changing the angle of action, use the downslope instead of the upslope, or choose an action that you can complete 5 times, adjust the angle, and then complete each group 8-10 times. Changing stimuli means new growth and can also stimulate your weakness.
Let’s take a look at this plan. The first is some explanation:
Our plan does not include a warm-up group. The warm-up group should be adjusted according to your needs, but the warm-up group should not do muscle exhaustion. The warm-up group should not be counted in the official group at the same time.
In your formal group, choose a weight that will allow you to exhaust within the target range. In all the third and final actions, the descending group is used in all four groups. Once you reach the exhaustion point, immediately after 12 times, immediately reduce the weight by 25%, and then completely to the second exhaustion. In some actions, you may not be able to complete 4 groups with one weight. Adjust the weight so that you can complete the target number.
30-minute plan
1. Chest:
Flat bench press 4 groups 5 times.
Upper slant barbell bench press 4 groups 8-10 times.
Rope clip chest 4 groups 12 times.
2. Back:
Weight-bearing pull-ups 4 groups 5 times.
Bending over the barbell rowing 4 groups 8-10 times.
Sitting position narrow grip rowing 4 groups 12 times.
3. Shoulder:
Standing position 4 groups 5 times.
Sitting position barbell referral 4 groups 8-10 times.
Dumbbell side flat 4 groups 12 times.
4. Large gluteus maximus and quadriceps:
Barbell squat 4 groups 5 times.
Front 4 groups 8-10 times.
Leg flexion and extension 4 groups 12 times.
5. Hamstring and calf:
Romanian deadlift 4 groups 5 times.
Prone leg curling 4 groups 8-10 times.
Standing posture 4 groups 12 times.
6. Triceps:
Instrument sitting parallel bars 4 groups 5 times.
Sitting position dumbbells, neck, back arm flexion, and extension 4 groups 8-10 times.
Rope bent over the arm flexion and extension (single arm) 4 groups 12 times.
7. Biceps:
Weight-bearing reverse grip pull-ups 4 groups 5 times.
Standing posture bending bar 4 groups 8-10 times.
Instrument priest stool curling 4 groups 12 times.
The next time you go to the gym and find that there is not enough time, you can try this training method. This 5-8-12 training can open up a new training idea for you.
