Build Muscle and Lose Fat in Just 20 Minutes a Week

I know you've heard it before: "You can build muscle and lose fat, and all it takes is 20 minutes a week" I'm sure there's a commercial right to make the same request, but the program I am to about to reveal truly enforced. Honest!

Here it is, but do not blink because it will go fast enough ...

Squat
Chin-Up
Raised knee flexed
Parallel Dip Bar
Loading parameters: 1 set, 20 reps, tempo 2-0-1-0, interval of 5 minutes rest

Now, on paper, it seems this small routine very difficult, especially when you only do one set of each exercise, with five minutes of rest between them, but this is where it gets interesting: every game is a load 10RM. Clearly, this means that you will perform 20 repetitions with a load that normally Max with 10 repetitions!

How is this possible?

This is called rest-pause training. It takes a set to failure, which in this case is 10 reps, then rest for 5-10 seconds. Then press another rep or two and rest again. Continue until you reach 20 reps. At this point, probably collapse! On regaining consciousness, 5 minutes must have passed and it's time for next year.

You get now?

The "20 reps with a load of 10 RM" method is not new by any means. The classic book by Randall Strossen, Super Squats, based on the old concept. What is new, however, is the application of this method to other exercises, plus squat and organization specifically presented in this program.

However, although this concept has been around for centuries and it works, it takes some serious mental and physical strength. When the body and the mind says "STOP!" Must continue. The human body prefers homeostasis - like maintaining the status quo - it is necessary to force him out of his "comfort zone" in order to adapt. It is comforting, however, is that you will have a week to recover before your next workout!

Make sure you warm up well in advance, and increase the burden of 5-10 pounds every workout: 5 pounds of chin / dip belt and 10 pounds on the bar.

In the 80s, the television program workout 20 minutes was very popular - the women loved because they thought they were doing a great exercise "aerobic" and the boys loved because chicks! (In fact, I trained one of the producers of the series, and he says it is still popular today in many prisons.)


This 20 minute workout "force" is not as popular. Believe me, you fear. But if you train hard and eat right, finally a chance to spend more time out of the gym on the inside, and the best part is that you can search!