No time? No problem.

Leg day, arm day, chest day. Everyone has a split that looks a bit like this (probably not exactly), a split in which all the major muscle groups are separated in order to put as much effort as possible into working that particular muscle. This type of training program has bolstered the gains of many bodybuilders for years. For those who have the time it’s the perfect game plan, one that is fairly simple to adhere to. But that may not be the case for everyone. After all some people are busier than others and have a strict schedule to keep.

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So how are you supposed to make quality gains when you don’t have much time to invest? It’s fairly simple actually. Rather than put your time and effort into isolating specific muscle groups like biceps, shoulders, core, or calves, the best solution is to perform the holy grail of bodybuilding movements: the big three.

That’s right. If you can’t manage to stay in the gym for too long then you’re better off performing the training that’s going to utilize and work multiple muscle groups. When you train the squat, bench, and deadlift you’re ensuring that you’re getting the best bang for your buck. If you only have thirty minutes to spare and have to reach hypertrophy fast then your best bet is to pick one or two of the big three and train explosively with less rest in between. That means you won’t be going for your personal best, but you’ll certainly burn fat, increase testosterone production, and build muscle in the process. Through these exercises you’re likely to build muscle throughout the body far faster than you would just focusing on one muscle at a time.

So whenever you next find yourself pressed for time try out this method. You’ll save time and build a powerful and quality physique all while staying on schedule.

How long do you train?

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