Muscle building workouts are usually very methodical: training different parts of your body, once a day, for 40-90 minutes, 3-5 days a week. But of course this varies, and there are other options. How to take advantage of ten-minute “micro-training”…
What are microtrainings?
“Micro-workouts” involve performing short, sharp bursts of resistance training, just ten minutes long, multiple times throughout the day. Although it may seem counterintuitive, training more frequently this way will actually see you training less overall, logging just 30 minutes of total training time per day, 4-5 days per week. The secret to this approach lies in the intensity that you can apply. (The 8 bodybuilder tips to gain muscle).
You may have trouble figuring out how three workouts fit together and it’s going to be more practical than one, but with just ten minutes and a pair of dumbbells, it’s more than enough.
microtraining to gain muscle
The three ten-minute protocols below target your chest, shoulders, legs, and back, building muscle throughout your entire body. Grab your dumbbells and hit it hard. For each micro-workout, perform the prescribed repetitions of movement one at the beginning of each minute, for five minutes, before immediately beginning the five minutes of movement two.
Spread all three workouts throughout your day, ideally with the goal of completing them at mealtimes, just before eating.
microtraining one
1. Press x 10-15 repetitions every minute for five minutes
2. Push-ups x 10-20 repetitions every minute for five minutes
(Push-ups: how to do them well and all their benefits).
microtraining two
1. Front Squat x 10-15 reps every minute for five minutes
2. Dumbbell Deadlift x 10-15 reps every minute for five minutes
microtraining three
1- Rowing with dumbbells x 10-15 repetitions every minute for five minutes
2- Hang power clean x 10-15 repetitions every minute for five minutes
