If you want to gain muscle, you don't need to spend hours in the gym, regardless of what you've been told.
You just need to make sure that you're spending your time in the gym wisely, and working really, really, really hard.
Truth be told, most people don't know how to train really hard, so instead they think they have to spend hours and hours in the gym to go beast mode.
Instead, I would much rather you spend way less time in the gym, but make that time count. Here are my tips for anyone who wants to add muscle with less time in the gym (Hint: these tips apply if you want to lose weight too. Only diet has to change.).
1. Perform Nearly Only Compound, Multi-Joint Exercises
-If you want to gain muscle fast without wasting away in the gym, you have to be efficient. Doing 30 sets of different kinds of curls and tricep extensions will take you forever, and it's not even effective for most people. Instead, focus on multi-jount exercises like pull-ups, rows, presses, squats, and deadlifts. This will not only save you tons of time in the gym, but it will also be more effective. These should be the meat and potatoes of your program anyway. If you can't do any pull-ups, spending time on curls is a waste of time. Instead, get strong and add reps with multi-joint exercises, and watch your muscle gains soar through the roof.
2. Perform Less Overall Exercises
This goes along with the point above, but by simply performing less exercises in the gym, you can save time and get a great muscle building workout in. Total volume (sets x reps x load) is what matters, but we can equate volume with less exercises. If you were going to 3 sets of 6 different exercises, instead try 6 sets of 3 different exercises like squats, rows, and lunges. This will save you a lot of time setting up the equipment and warming-up for each exercise.
3. Shorten Your Rest Times
Most people that want to get stronger and gain muscle spend several minutes between each set resting because they think they need to rest to get stronger. However, resting and making sure you are fresh might get you stronger but it won't do too much to gain muscle, and it will make your workouts take forever. Instead, carefully monitor your rest times between each set. Some of my favorite for building muscle are density sets where you set a timer (say for 8 min) and try to increase rounds, or reps each week, and supersets where you work for about 15 or 20 seconds and rest for 45 or 40 seconds while aiming for 8-10 reps each round. Once you get all reps, you can go heavier the following workout.
If you're looking to gain muscle, make sure your diet is on point with plenty of protein, and work hard to get stronger in the 5-12 rep range, with moderate rest periods.
If you'd like to talk about you might be able to gain slabs of muscle with minimal time in the gym, please give us a shout or inquire today.