A Quick And Dirty Workout To Maintain Muscle Mass
Sometimes life gets tough.
Sometimes your morning workout is cut short because your alarm clock broke.
Sometimes there’s a ton of traffic and therefore you can’t stay in the gym for as long as you want to.
Sometimes you might get kidnapped and be forced to do battle in an underground fight club, thus cutting out precious gym time.
The bottom line is – there are many reasons for why people can’t stay in the gym as long as they want to and that’s fine.
Sometimes you only have 25-30 minutes to do what you gotta do, but the problem is that most people don’t know how to intelligently structure their workout if they were only given 25-30 minutes.
Most people believe that they need 1 hour to get a good workout in and that’s simply not true. You can actually get a pretty decent workout done in 25-30 minutes if you know what you’re doing.
So since I love you guys so much I laid out a quick and dirty workout that you can get done in 25-30 minutes.
Here’s the workout:
- Incline dumbbell press – 2 sets of 6 reps (2 minutes rest between sets)
- Weighted chin ups – 2 sets of 6 reps (2 minutes rest between sets)
- Upright barbell row – 2 sets of 12 reps (1-1.5 minutes rest between sets)
- Barbell front squat – 2 sets of 6 reps (2 minutes rest between sets)
- Reverse dumbbell lunges – 2 sets of 12 reps per leg (1.5 minutes rest between sets)
Note: This workout should be done on non-consecutive days for no more than 4x per week max.
There you go, quick and dirty.
Not looking to just maintain? Give this upper/lower split a shot.
In my opinion, the workout laid out here is better than what 90% of the people in gym would do in an hour. If given an hour, most people would just do some half-assed weight lifting, followed by some mindless running and maybe a few ab crunches.
With this routine, you have everything laid out for you.
Also the reason I set everything to 2 sets is because 2 sets is just the right amount to stimulate a muscle so that it is able to maintain it’s current size and strength. As long as you’re using heavy weights like you’ll be using in this workout, you should be able to maintain all your current muscle mass with no problem.
If you guys like this workout, let me know in the comments below and I’ll post the home workout “no equipment” version of this workout?
Photo credit: Dietmar Temps