No one wants to spend hours at the gym making deposits, though. So how do you create the most amount of sweat in the least amount of time? Increase your training density, says Craig Ballantyne, C.S.C.S., founder of Turbulence Training Certification program.
By extending your work periods and decreasing your rest, you'll pound out an incredible amount of reps in a short amount of time. This surges your production of growth hormone, while promoting fat loss and maintaining muscle strength, he says. (Keep yourself motivated with these 20 Ways to Stick To Your Workout.)
And you only need 15 minutes of tough and fast exercise to get the effect, Ballantyne says. He recommends starting with the 5-move circuit below. It hits every muscle in your body, challenges a variety of movement patterns, and requires you to spend as much time as possible working. Prepare for record levels of sweat fall.
DO THIS: Grab a pair of 15- to 25-pound dumbbells. Perform the following five exercises back-to-back as a circuit. For each exercise, do as many reps as possible for 45 seconds, and then rest for 15 seconds before moving on to the next exercise. Complete three circuits total.
Want an even bigger challenge? Do the 15-minute workout twice for a sweat tsunami.
1. Dumbbell chest press
2. Dumbbell goblet squat
3. Dumbbell chest-supported row
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5. Ground-zero jump
Stand with your feet shoulder-width apart and your knees slightly bent. Without changing the bend in your knees, hinge at your hips until your torso is almost parallel to the floor and swing your arms behind you. Immediately swing your arms overhead and explosively thrust your hips forward so you come up on your toes. Your body should form a straight line from finger tips to toes. Without pausing, quickly return to the starting position by reversing the movement. Thats 1 rep.
If you want to bulk up fast, whether you are a beginner or a long-time lifter, you need The Men’s Health Big Muscle Training Manual.