Tuesday, July 12, 2011

No Brains Required Muscle Building

Time Volume Training

Today I have for you an easy muscle building workout routine for you to follow.  It is so simple to follow but yet works like crazy.  Be sure to try it out and let me know what you think.

Because you are working hard this makes for a killer technique for people looking to build muscle or burn fat.

This workout routine allows you to do lots of work for a muscle group in a very short time frame.  What this does is to stimulate muscle growth, plus boost your metabolism which burn calories contributing to significant amount of fat loss.

The formula for the Time Volume Training routine is simple...
  1. Select a weight you can do 10 reps with in a normal set
  2. complete 3 reps
  3. Rest 10 seconds
  4. Do 3 more reps
  5. Rest 10 seconds
  6. repeat until you can't get 3 reps in a set.
  • Once you can no longer do 3 reps increase your rest to 20 seconds and keep going with more 3 rep sets
  • keep going with 20 second rest breaks until you can't do 3 reps
  • add 10 more seconds to your rest period
  • keep doing 3 reps
  • every time you have a problem doing 3 reps add 10 seconds to your rest.
  • Repeat until you have gone for 15 minutes

If you make it 1/3 of the way through, 5 minutes of the 15 minute session and can still do 3 reps with a 10 second rest, then increase your weight on that exercise in your next workout.

That's all there is too it.  Sounds simple doesn't it!

For the FULL description and methodology of Time-Volume Training, read the following report...

Time Volume Training was originally designed to be done with bodyweight exercises but that usually allows for way too many reps.  Doing 30 plus push-ups is not the best muscle building method.  This method allows you to bring the reps down to build muscle and still get volume. Then it was soon realized that this framework works well with weights. Truth be told it works better than with bodyweight.

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you...all you have to do is the work.

Normally, Time-Volume Training is done with just one exercise...
e.g. bench press for 15 minutes straight

And this works VERY well. You get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

Simple Workout Paring

This part of the workout routine is done with two antagonistic exercises. For the demo, you'll see...
  1. flat barbell bench press
  2. chin-ups
  • This works the chest and back
    • you can use pulldowns if you can't do at least 10 chin-ups
Go back and forth between the two antagonistic exercises.

This set up has a several big advantages:
  • the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time.
More sets means more volume which means more results.
  • antagonistic training is very efficient for the nervous system. Activating the antagonist muscles can actually increase strength in the original bodypart
    • eg... your chest can actually be a bit stronger on bench when you work your back right before

So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest (making it GREAT for fat-loss and preserving muscle while training for fat loss).
  • it also keeps you away from muscular failure...
    • so that you're not killing your recovery systems

So when you're doing the training, take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc. Keep going like this for as long as you can.

Now here's the thing... most likely, one exercise is going to start fading first. Here is what to do...
keep the rest to 10 seconds going from the failed exercise to the easier exercise, but increase the rest to 20 seconds going from the easy exercise to the one you failed on. This will work well for you.  You can still keep going while keeping minimum rest in between sets.

You can perform this type of training with just about any antagonstic exercises and bodypart pairings...
  • biceps and triceps (curls and pushdowns)
  • quads and hamstrings (squats and stiff-leg deadlifts)
  • abs and lower back
  • front delts or rear delts (front raises and bent-over raises)
For the smaller body parts like arms and shoulders, go with a 10 minute block of time.
You can use Time-Volume Training as a technique to insert into your training once in awhile or work it as the basis of an entire program.


Overall, Time-Volume Training is quick and effective.  It is a great method for both building muscle and burning fat. It'll help keep workout time managed and predictable while hitting your muscles VERY effectively, while burning a tremendous amount of calories (ideal for fat-loss training).

Bottom line, if you've never tried it before, take 15 minutes in your next workout and do this Antagonistic style of training. Just plug in your favorite exercises and prepare to be impressed!

Click below to get a full program...
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