How To Build Muscle In 30 Minutes A Day

You don't have to do the traditional 4x 90 minute upper/lower/upper/lower bodybuilding training split to build some significant muscle. And you definitely don't need to do the chest, back, shoulders, legs, arms bro split either. I'd even go as far as to say that if you're an unassisted (🙅🏼‍♂️💉) Everyday Athlete (i.e. my favourite kind of person to work with), those aren't even the optimal ways to train even if you had the time and energy to commit to them (which you don't btw). What you CAN do, is make some really significant muscle gain progress doing a lower volume, higher frequency training programme which you can tick off in around 30 minutes Monday to Friday in your lunch break. This isn't your usual "time efficient" workout plan where you fit as much moderately intense work as possible into all of the available time that you have, getting slightly fitter but building zero muscle in the process. No, this is a programme I've been working through myself, tweaking and refining for the last 4 months. Designed to take advantage of the opportunities presented by the things most people see as challenges. Busy schedules. Limited time. Lack of structure. Poor habits. Let me explain exactly how to build muscle in just 30 minutes a day. The Low Volume/High Frequency Approach

Let me start off by saying that there is nothing inherently special about the low volume/high frequency approach. Doing as little as 4-12 working sets 5 days per week is just one way to get your training volume in, and the recent research will tell you that as long as training volume is equated, you'll likely get very similar results. BUT, I still think the low volume/high frequency approach trumps all others for time-efficient muscle gains. The key being, that to build muscle you need to stimulate muscle protein synthesis (producing new muscle protein) during your training session. Once you've done that, there is no additional benefit to taxing the muscle further. It only serves to prolong your recovery and reduce the effectiveness of subsequent training sessions. So by doing just enough to stimulate muscle protein synthesis, and cutting additional volume back to reduce the amounts of protein breakdown from your training sessions, you can quickly get into a big net-positive of muscle growth from your training. Which is why I recommend 5x full body 30 minute sessions per week.

Monday Push

Tuesday Pull

Wednesday Push Thursday Pull

Friday Full

This way you stimulate muscle protein synthesis on all the main muscle groups 3x per week, while minimising protein breakdown and saving a whole bunch of time. The Time Efficient Approach This also conveniently works really nicely for the time-poor professional and/or parent. Before I started this training approach myself, I was finding I had too big a disparity in my productivity levels on training days compared to rest days. Fitting in a full and taxing 60 minute session would sometimes really derail my momentum and energy on days where I really had to get some shit done. And then the days I was resting, I'd jam a load of pressure on myself to work non-stop all day with no breaks or downtime. Both we're sub-optimal to say the least. So switching my 4x60-75 minute sessions for 5x30-45 minute sessions has been a big win. I just protect some time each day for a quick, efficient workout that breaks up my day (I train at lunchtime), get myself some endorphins while getting a great session done, and I ultimately get great consistency in my time-management and energy each day. I've been hugely more productive in all areas of my life since the switch. Prioritise Intensity

They key to pull this all together to not just be a really convenient and time efficient way to train, but also a hugely effective muscle gaining programme is to use the lower volume and increased recovery to really push your training intensity. They're short workouts, but they certainly shouldn't be easy. You're going to pick 4 movements per workout. 3 sets per movement. Sets 1 and 2 ramping intensity to prepare for the final set. The final set pushing extremely close to failure, sometimes with an additional intensification method (drop-set, rest-pause, myo-reps etc). This is going to keep your workouts really fast (12 working sets, only 4 of which are true high intensity), but really effective (stimulating muscle protein synthesis in minimal training volume. Here's an example pull workout:

A) Romanian Deadlift 2x6-8 RPE7 1x6-8 RPE9.5 (5s lower, 2s pause)

B) Lat Pulldown 2x6-8 RPE7, 1x10-12 RPE9.5

C) Cable Face Pulls 2x8-10 RPE7, 1x8/10/12 Dropset RPE9.5

D) Preacher Curls 2x8-10 RPE7, 1x8-10 RPE9.5 (5s lower, 2s pause)

Take 60s rest between sets 1 and 2, and 2 minutes rest to prepare for set 3.

Add in a 5 minute warm-up and you'll smash that session in 30 minutes while stimulating muscle protein synthesis in all the major pulling muscles (hamstrings, glutes, lats, traps, rear delts, biceps). It'll be hard, but you'll be able to recover to train them again in 2 days time in the high frequency low volume approach. Follow this for 6 weeks and you've given yourself 18 growth stimuli in each muscle group, compared to 12 in a 4x p/w upper lower split, or 6 in a traditional bro split. That's how you make 30 minute sessions work. 30 Minute Muscle That's some great information for you right there, but it's not a complete "done for you" training programme that walks you through 6 weeks of this style of high frequency/low volume training. It won't give you absolute clarity on everything you need to prioritise in the gym through your warm-up, to your main lifts, your accessories and direct arm work. It won't tell you when to push, when to progress, and how to ensure every session delivers exactly what you need for optimal time efficient muscle gain.

Fortunately, my new training programme 30 MINUTE MUSCLE is.

I've been working on this for the last 4 months, refining the sessions, designing the programme, recording the demos and delivering it to you via the TrainHeroic training app. Now it's ready to go, and ready to take you from skinny fat to pretty jacked in just five 30 minute sessions per week.

Just hit the link below to purchase 30 MINUTE MUSCLE for under £4 per week

GET 30 MINUTE MUSCLE HERE 💪🏻🔥