Get Bigger In Just 20 Mins

In the never ending battle for lean muscle growth people are spending an endless amount of hours exercising and the majority of the time are still not seeing the results they desire. Our time is extremely precious and one of our most valued and limited commodities in life. With a million other things to do, what can we do to make sure we not only see results but do it in a shorter period of time?

There are certain types of training and exercises which train a number of muscle groups at once and if done right, can not only help you see results faster but will also save you a ton of your valuable time. In this article we will focus on some of the exercises that will train the majority of major muscle groups in one go so that if done intensely, you will see great results in no time. Training at 100% intensity, in as little as 20 mins just one of these exercises per day will help build a solid, well rounded physique. Give it a go, pick just ONE of the following exercises each day for a week and see the difference!

ROWING MACHINE

Rowing is one of the most under-appreciated exercises. It utilises 85% of your muscles all at once and can provide solid development to your physique. With solid push and pull motions as well as leg involvement, it works every major muscle group and can also aid in improving your posture. As an added bonus, even in a busy gym you will usually always find a free rowing machine!

SQUATS

Everyone knows the benefits of squats and the benefits are well documented. Squats are one of the best full body exercises you can do and are usually performed on a leg day. They not only build a strong and solid foundation but also work a lot of major muscle groups. Try 20 mins of as many sets as you can manage keeping your rest periods to no more than 30 seconds. Your body will feel as tired as it would have if trained for an hour or more.

DEADLIFTS

Deadlifts are a stable in all muscle-building plans for a reason; they're ridiculously effective. They work multiple muscle groups and stimulate enormous muscle growth. Maximum effort is required with every repetition and they never get easier. Pick a challenging weight to start with and gradually increase the weight every few minutes. Keep rest periods as short as possible and go for as many reps as you can. You'll see a guaranteed change in as little as a few weeks after doing these regularly.

PULL UPS

Pull ups are widely known for their benefits in building a well-developed back but they will also help develop strong forearms, biceps, triceps, shoulders and core as well as a powerful grip. Different variations are key for full development, such as wide grip, close grip (both over-hand and under-hand) as well as chin ups. Keep rest periods to a minimum and see how many reps you can manage during each session, ensuring proper technique is used.

PROWLER / SLED PUSH

If you're lucky enough to have one in your gym then you better take full advantage of it and use it as often as you can. The prowler / sled push is a full body exercise and requires maximum effort to perform. Pack as much weight on as you can manage and keep pushing the sled until you cant push anymore. 20 mins will feel like a lifetime but will build great strength in your muscles and yield great results.

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