Build muscle size while getting ripped in 90 days here…
If you want to build muscle mass, your workouts should be catered towards specific elements required to reach that goal. In this video, I show you a 12 minute workout for muscle mass that will allow you to build muscle without wasting a lot of time at the gym. Of course, I never said this workout would be easy. If you are going to build significant muscle you better be prepared to work for it. You will see how you can trade in workout length if you are willing to up your workout intensity.
The mass building workout itself requires only a single barbell and a set of dumbbells. It kicks off with a big muscle mass compound exercise; the deadlift. Load up the weight on the barbell after performing a few brief warmup sets. You want to be sure that you are using your 8 rep max here on this lift. You will likely not be able to keep hammering out set after set of 8 reps as you fatigue, but you want to use this as your bench mark for your starting weight to use throughout this workout.
Perform your deadlift to failure using good form. Make sure that you are paying attention to all of the form notes like initiating the pull with your legs and then driving your hips through extension once the bar reaches the level of your knees. On the way down, reverse the movement and hinge at the hips only until the bar is at the level of the knees. From here, simply allow the knees to bend and drop the bar back down to the floor.
After you are done, the clock is running so you want to quickly move into your next move. The next exercise will give your upper pull and lower body a break by performing the classic upper body pushing movement; the incline dumbbell bench press. Set the bench up to a 30 degree angle and use a weight that allows you to reach failure in 10 reps. This movement will work the upper chest, some shoulders and the triceps.
As soon as you complete your 10 reps, drop the weights and keep one of the dumbbells nearby as you’re going to need it for your third and final exercise for muscle mass. This one is called the dumbbell shovel press curl. You will hit your forearms, biceps, brachialis and shoulders in one compound movement, not to mention your core which will be required to stabilize your entire body during the lift. Do as many reps as you can using the weight of the dumbbell you used for your chest press.
The goal of this workout is to keep the clock running for 12 minutes and to complete as many rounds as you can of the three exercises. Never compromise your lifting form on the deadlift for the sake of time. The workout is structured in such a way that this will likely not happen anyway, since the two subsequent exercises are positioned to give your body a rest between difficult deadlift sets.
This is just one example of how to build muscle mass in a short period of time. If you want a complete program that will help you to build muscle while burning fat, be sure to head to and get the ATHLEAN-X Training System.
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