More muscle in 10 minutes a day with minimal equipment
Here's a quick summary
1. all you need to build some serious muscle mass is a heavy kettlebell and a pull-up bar that you can attach to a door frame.
2. alternate between the swing/lift-up and goblet squat/one-arm push-up combo four times a day. You will only need 10 minutes per day.
3 With HFT (High Frequency Training) you don't have to train at maximum intensity every session to build muscle. Simply add circuits to your current training program and get ready to build lean muscle mass in your upper body and legs.
Do you want to build new muscle mass all over your body?
If your answer is yes, then I have a solution for you. Choose a door in your home that you regularly walk through and install one of these home pull-up bars on the door frame. Then place a heavy kettlebell next to it. That's all you need to incorporate a full body plan HFT workout into your life.
Doing this will be the best technique you've ever used to build muscle. And if you slack off, you'll be plagued with guilt on a daily basis because you'll be constantly reminded that the ticket to new muscle is right in front of you. Will you really miss the time to do 10 kettlebell swings and 5 pull-ups a few times a day when you walk through the door? Or 10 goblet squats and 5 one-arm push-ups?
I think you can find the time. I know you can do it and you will build muscle. If everyone who lacks muscle mass switched back and forth between the swing/lift and the goblet squat/one-arm push-up combo four times a day, there would be a lot more muscle in this world in three months. And it would only take 10 minutes a day to do it.
A quick note on fatigue
It's essential to control fatigue when adding full body workouts to whatever you're doing. We all know that more training sessions can lead to more growth, but we also need to respect the delicate balance between fatigue and recovery. Two exercises that can severely challenge your recovery capacity are deadlifts and barbell squats, which is why they are not part of this HFT plan. However, at least one of these two exercises should be included in your primary training sessions.
The volume guidelines below will be sufficient to stimulate growth without CNS depletion, which is more likely to come from maximal effort while performing squats and deadlifts. Your two replacement exercises will be goblet squats and kettlebell swings, as these are two of the best exercises for using submaximal weights. With HFT, you don't have to train at maximum intensity every session to stimulate muscle growth. Simply add these circuits to your current training plan and get ready to build lean muscle mass in your upper body and legs.
The SOP Circuit
(SOP stands for: Swing, One-Arm Push-Up, Pull-Up With Fat Grip).
- Kettlebell Swings: Most guys will need a kettlebell weighing around 50 kilos. If you don't have a kettlebell that heavy, then use the version of the swing where you alternate hands with each repetition. Swing deep using your hips and consciously tighten your glutes at the top of the movement.
- Single arm push-ups: Single arm push-ups are not only excellent for the triceps, chest and shoulders, but are also a great anti-rotation exercise for the core. This is an exercise that can make even the strongest guys feel weak. You should be able to perform at least 5 repetitions for at least half of the full range of motion. If you can't do this, then
- perform the push-ups on a bench or box that is just high enough to make 5 reps a challenge.
- Pull-ups with a "fat grip": I do most of my pull-ups on rings, but I also have one of those doorframe pull-up bars that has a couple of extra-large diameter handles attached to it in a neutral position (parallel grip, palms facing each other). A larger diameter handle is one of the easiest and most effective ways to stimulate more growth in your forearms and biceps. You won't be able to use anywhere near as many reps as you would using a thinner grip and that's exactly the point.
A1. Kettlebell swings: 10 repetitions Pause for 30 seconds
A2. One-arm push-ups: 5 repetitions Pause for 30 seconds
A3. Pull-ups with a fat grip: 5 repetitions Pause 30 seconds and repeat A1 - A3 for a total of 5 repetitions
The GHO circuit
(GHO stands for: Goblet Squats, Handstand or Headstand Push-ups, One-Arm Row)
- Goblet Squats: This exercise is one of the best squat variations for using submaximal weights you will find. If you don't have a single kettlebell or dumbbell heavy enough to make 10 repetitions challenging, use 2 kettlebells held in the so-called rack position (https://www.youtube.com/watch?v=JyfpxHeRBPU). Consciously tighten the glutes hard at the highest point of each movement.
- Handstand or headstand push-ups: A headstand push-up is the version where your palms are on the floor and you lower your body until your head touches the floor. (https://www.youtube.com/watch?v=e2WVwkY2Pjs) For handstand push-ups, you need two parallel bars or something similar so that you can lower your shoulders until they touch your thumbs. Both versions work well - just choose the version that best suits your strength.
- One-arm rowing: Take a step forward with the opposite leg, bend your torso forward as far as you can while keeping your back straight and lean on a chair. You can vary the exercise by using a neutral grip, an overhand grip or an underhand grip.
A1. Goblet squats: 10 repetitions Pause for 30 seconds
A2. Handstand or headstand push-ups: 5 repetitions Pause for 30 seconds
A3. One-arm row: 5 reps Pause 30 seconds and repeat A1 - A3 for a total of 5 reps.
The RDI circuit
(RDI stands for: reverse lunges, dips, reverse rowing)
- Reverse lunges: Hold a kettlebell or dumbbell in the "rack position" (elbow resting against the body with arm fully bent) on the same side that the leg is taking a step backwards. When people do reverse lunges with a single dumbbell, they usually keep the weight on the side of the leg that stays in front, but this version is not as demanding on the glutes.
- Dips: Use rings as they recruit more muscle fibers due to the instability they bring (besides, you can hang them on the pull-up bar). Move your chest towards the floor as you lower your body without rounding your back to reduce the load on your shoulders.
- Inverse rowing: Use rings here too and use the fact that they are already in the correct position after the previous dips to your advantage. This is also the reason why I use dips and reverse rowing in one training session. Place your feet on a box or bench to work your upper back harder and hold the top position for 1 to 2 seconds on each repetition. If this is still too easy, then increase the time of maximum contraction in the upper position to 2 to 3 seconds on each repetition.
A1. Reverse lunges: 5 repetitions with each leg Pause for 30 seconds
A2. Dips: 10 repetitions Pause for 30 seconds
A3. Inverse rowing: 10 repetitions Pause 30 seconds and repeat A1 - A3 for a total of 5 repetitions.
Program options
You have three primary program options for using these three circuits to build muscle. The first two options do not require you to perform all 5 reps every time you perform an HFT circuit.
Option #1: Do what you can, when you can
This is often the most popular option as it is the easiest.
Place a pull-up bar and a kettlebell in your home and perform just one round of the swing/one-arm push-ups/clinches (SOP) circuit when you have a few minutes to spare. The next time you have a few minutes, perform one round of the goblet squat/headstand push-up/one-arm row circuit.
Alternate between these two circuits throughout the week whenever you can. You might find time for 4 rounds on Monday, 3 rounds on Wednesday and 5 rounds on Saturday and Sunday. It doesn't matter as long as you do something in addition to your current training program.
Option #2: Be meticulous with your training log
Some exercisers like to keep a detailed log of their workouts.
If you're one of them, you can be meticulous with your HFT workouts and increase the volume over time. This is the best way to control fatigue, which is why this option is the ideal choice for exercisers who already run an intense training program consisting of three or more primary workouts per week.
There are countless ways to increase your training volume with additional HFT cycles, but I'll only look at two key points here.
1. perform the workouts at the right time. Keep in mind that the sole purpose of HFT is to help you train more often. Making any of the circuits described above part of your primary training sessions will not result in noticeable muscle gains. The circuits must be performed as separate, albeit short, workouts. Therefore, you should do the circuit of your choice on a day when you are not doing any of your primary workouts - or 8 hours before or after your primary workout.
2 Start with less than you think you need. It's easy to overdo it with HFT and ruin your joints and recovery ability in the first week. Don't make this mistake. Start with 2 rounds of each circuit and do them four times a week. Do 3 circuits during the following week. Gradually increase the number of rounds until you have reached 5 rounds. At this point, do not increase the number of rounds any further as the purpose of this technique is to help you add short workouts to your training and not turn your primary workouts into 2 hour monsters.
At least one day per week should be completely free of training. If your primary training sessions fall on Monday, Wednesday and Friday, then you could add HFT circuits in the following way:
Week 1
Monday: Primary training session in the morning, SOP circuit for 2 runs in the evening
Tuesday: GHO circuit for 2 runs at any time
Wednesday: Primary training session in the morning
Thursday: RDI circuit for 2 runs at any time
Friday: Primary training session in the morning
Saturday: SOP circuit for 2 runs at any time
Sunday: No training
Week 2
Monday: Primary training session in the morning, GHO circuit for 3 runs in the evening
Tuesday: RDI circuit for 3 runs at any time
Wednesday: Primary training session in the morning
Thursday: SOP circuit for 3 runs at any time
Friday: Primary training session in the morning
Saturday: GHO circuit for 3 runs at any time
Sunday: No training
Week 3
Monday: Primary training session in the morning, RDI circuit for 4 runs in the evening
Tuesday: SOP circuit for 4 runs at any time
Wednesday: Primary training session in the morning
Thursday: GHO circuit for 4 runs at any time
Friday: Primary training session in the morning
Saturday: RDI circuit for 4 runs at any time
Sunday: No training
Week 4
Monday: Primary training session in the morning, SOP circuit for 5 runs in the evening
Tuesday: GHO circuit for 5 runs at any time
Wednesday: Primary training session in the morning
Thursday: RDI circuit for 5 runs at any time
Friday: Primary training session in the morning
At this point, you can increase the frequency of the HRZ workouts to 5 times per week with 5 rounds, or work on completing each circuit in a shorter time.
Option #3.
The final option is to use the 3 circuits as your primary training program. You can definitely do other exercises after you finish the 5 circuits to focus on your calves, abs or whatever you want to build, but the 3 circuits alone will cover most of your training needs. If you choose this option, you will start with 4 workouts of 5 circuits for the first 2 weeks and then increase the frequency as described below:
Week 1
Frequency: 4 training sessions per week
Monday: SOP circuit for 5 runs
Tuesday: GHO circuit for 5 runs
Wednesday: No training
Thursday: RDI circuit for 5 runs
Friday: No training
Saturday: SOP circuit for 5 runs
Sunday: No training
Week 2
Frequency: 4 training sessions per week
Monday: GHO circuit for 5 runs
Tuesday: RDI circuit for 5 runs
Wednesday: No training
Thursday: SOP circuit for 5 runs
Friday: No training
Saturday: GHO circuit for 5 runs
Sunday: No training
Week 3
Frequency: 5 training sessions per week
Monday: RDI circuit for 5 runs
Tuesday: SOP circuit for 5 runs
Wednesday: No training
Thursday: GHO circuit for 5 runs
Friday: RDI circuit for 5 runs
Saturday: SOP circuit for 5 runs
Sunday: No training
Week 4
Frequency: 5 training sessions per week
Monday: GHO circuit for 5 runs
Tuesday: RDI circuit for 5 runs
Wednesday: No training
Thursday: SOP circuit for 5 runs
Friday: GHO circuit for 5 runs
Saturday: RDI circuit for 5 runs
Sunday: No training
Week 5-6
Frequency: 6 training sessions per week
Monday: SOP circuit for 5 runs
Tuesday: GHO circuit for 5 runs
Wednesday: RDI circuit for 5 runs
Thursday: SOP circuit for 5 runs
Friday: GHO circuit for 5 runs
Saturday: RDI circuit for 5 runs
Sunday: No training
Once you have reached this point, you will know enough about your own training needs and recovery to develop your own full-body HFT program.
Last but not least, HFT requires appropriate training nutrition. You will be pushing your recovery capacities to their limits, so you should use the appropriate supplements to support your recovery and increase your muscle building.
Source: https://www.t-nation.com/training/more-muscle-in-10-minutes-a-day
From Chad Waterbury