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MUSCLE BUILDING WITH TIME SENSITVE TRAINING

Updated on May 5, 2012

It's About Time

The most valuable commodity that we have is time. It is time that most often gets in the way of our fitness pursuit. We never have enough of it; and, there is a fixed amount of it in each day we live. However, some people are born time managers. Do you know someone like that? They make the most of each day. These are the people who get more accomplished that the rest of us yet they have the same amount of time to work with. They know how to prioritize . We can all make better progress by managing our time more wisely. Your fitness pursuit must become a priority and yet it does not have to consume all that much time.

Fitness success is dependent upon you being consistent. If you only had two days a week to train or only 30 minutes to spare in your busy day you could become relatively fit. That is, if your were consistent and never missed a scheduled workout. This is when you need to have a “heart to heart” talk with yourself. How many days a week will you workout and how much time will you set aside for your workout? Make a commitment. It is better to have a weekly schedule of 2 workouts for 30 minutes each and keep them, than to over schedule and feel frustrated when you are unable to meet them. Be realist. If, at a later date, you notice you can add a day or another 15 minutes to your workout then go for it. To begin, be real and establish the training habit first. Research suggests that if you repeat something 21 times consistently it becomes a habit. Strive to complete 21 scheduled workouts and give proof to that research.

Beginners usually train 3 days a week but some progress can be made on a 2 day a week program. Most workouts should last no longer than an hour. Now that’s an hour of exercise with limited rest between sets. We’ve all been to the gym and seen a “lifter” who spends 2 hours and completes only 8 sets (usually all bench presses) and boasts of the amount of time he works out. Don’t over-socialize; limit the talk and maximize the time you have by exercising.

If you are training 2 or 3 times a week you should be training the total body each workout. Once you’ve established the training habit and you have at least 6 months under our “lifting belt” then you can advance to a split routine. But remember it is better to be consistent on a 3 day workout program than be inconsistent on a 4 day program.

Below you will find some time-sensitive workouts that get the job done without becoming a time burden.


3 Day-A-Week

(28 sets / 60 min.)


Squats 3 x 15, 12, 10 Pyramid sets: Adding weight each set, drop reps

Dead Lifts 3 x 12, 10, 8

Bench Press 3 x 12, 10, 8

Incline Press 3 x 12, 10, 8


Bent-Over Row 2 x 8 - 12 Same weight each set, superset with

Pullovers 2 x 8 - 12

Seated Press 2 x 8 - 12 Same weight each set, superset with

D. Side Laterals 2 x 8 - 12

B. Curl 2 x 8 - 12 Same weight each set, super set with

D. Tricep Extension 2 x 8 - 12

Crunches 2 x 50 Superset with Leg Raise

Leg Raise 2 x 25

Can you only spare 2 days a week and a 60 minute workout is too long?

Try this:

2 Day-A-Week

(23 sets / 45 minutes)


Squats 3 x 15, 12, 10 Pyramid sets: Add weight each set, drop reps

Dead Lift 3 x 12, 10, 8

Bench Press 3 x 12, 10, 8

Incline Bench Press 2 x 8 - 12 sets Same weight each set; 60 sec. between sets

Bent-Over Row 2 x 8 - 12

Seated Press 2 x 8 - 12

B. Curl 2 x 8 - 12

D. Tricep Extension 2 x 8 - 12

Crunches 2 x 50 Superset with Leg Raise

Leg Raise 2 x 25

Can’t spare 2 days a week (come on?) 45 minutes too long (you’re kidding!)

Try this workout:

1 Day-A-Week

(19 sets / 30 min.)


Squats 3 x 15, 12, 10 Pyramid sets: Add weight each set, drop reps

Dead Lift 3 x 12, 10, 8

Bench Press 3 x 12, 10, 8

Bent-Over Row 2 x 8 - 12 Same weight each set; super set with Press

Seated Press 2 x 8 - 12

B. Curl 2 x 8 - 12 Same weight each set; super set with Tricep

D. Tricep Extension 2 x 8 - 12

Crunches 1 x Reps to failure

Leg Raise 1 x Reps to failure

Remember, there is no perfect workout and to do something is better than to do nothing.

If you have a time-sensitive workout you’d like to share please send it along.

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