Huge in a Hurry: 30 Minute Workout for Mass -- Back

Huge in a Hurry: 30 Minute Workout for Mass -- Back

Male, female, young, athlete, weekend warrior. It doesn’t matter. We all want to make gains.


But, not everyone has an hour or two to spend in the gym each day, nor do some individuals want to spend that long training.


The good news is that you can (and will) make significant gains in size and strength with short workouts.


And, we’re going to show you how!


We’ve created a series of 30-minute workouts to get you huge in a hurry.


No wasted time, no frivolous exercises, no insta-facing your workouts -- just hard work and (most importantly) results.


Everyone has at least 30 minutes in their day to train and make gains.


We’re kicking things off with the body part that many individuals undertrain -- the back.


If you’re up to the challenge and ready to see if you have what it takes to build muscle in minimal time, then…


Let’s GO!

Fuel Your Workouts with Ape Sh*t

Just because you’re short on time doesn’t mean you need to short-change your training intensity or supplementation regimen.


Getting results is about training hard, and to help you maximize every moment in the gym, it can help to have the right pre workout supplement to get you focused and ready to bring it to the weights.


Ape Sh*t pre workout is a great-tasting, high-energy pre workout supplement formulated to deliver intense energy, boost focus, and amplify aggression and motivation. Take one serving before hitting the gym and get ready to unleash animalistic fury on the iron!.

5 Keys to Getting Huge in a Hurry

#1 K.I.S.S.

Building muscle and strength isn’t complicated. It requires consistent execution of the basics  using good form over time.


Short, intense workouts will deliver much better results than those bloated hour or two-long workouts that you’ve seen on the internet.


Focus on the basics, execute them with proper form, and you can get in and out of the gym faster, with better results.

#2 Strict Rest Periods

One of the biggest time-sucks during a workout is the time people spend scrolling through the gram, texting, tweeting, or selfie-ing.


Your mission (should you choose to accept it) is to maximize the efficiency and intensity of your training session.


When you step in the gym, your focus should be absolute.


No snapping selfies. No gawking awkwardly at the cardio bunnies. No BS.


Hit your set, start your time to rest, and when it’s time to get after it again...DO IT.


Your rest time should be spent catching your breath, logging your reps and weights, and getting mentally prepared for the next set.

#3 Choose the Best Exercises

When you’re on a time-crunch, you don’t have time to perform 10 different isolation exercises for a muscle group. To maximize training efficiency, you need to choose the bread-and-butter basics -- compound movements.


Compound exercises (squats, rows, presses, pulls, etc.) provide a tremendous amount of bang for your buck. They stimulate massive amounts of muscle, and they should be the foundation of your workouts.

#4 Shorten Your Warm Up

To make the most of your 30 minutes in the gym and actually get in a quality amount of training, gone are the days where you spend 10 minutes on the treadmill, then follow it up with 20 minutes of foam rolling, and then finally get to your warm up sets.


With only 30 minutes, you need to abbreviate your warm-up sets yet still primes your muscles, joints, ligaments, and connective tissue to maximize each working set.


Enter feeder sets.


Feeder sets are a combination of warm-up/working sets that help you get your mind right and your muscles “in tune” with the movement.


Let’s say you’re benching 315 for your working set.


Here’s how using the feeder set warm up works:

  • Empty bar: 15 reps
  • 135: 12 reps
  • 185: 8 reps
  • 225: 5 reps
  • 275: 3 reps
  • 315: 1 rep

You’re now primed and ready to hit your working set. You’re not wasting energy and time performing 10-15 reps on every warm up set. You’re touching every weight so that your muscles, joints, ligaments and connective tissue are accustomed to the load, but not taxing the body’s reserves (or wasting time).

#5 Use Intensification Techniques

Building muscle is a mixture of imparting high levels of mechanical tension imposed on muscle tissue and exhausting those muscle fibers.


Intensification techniques such as rest-pause and drop sets allow you to accomplish both of these goals in a time-efficient manner.

Rest-Pause

Once your feeder/warm up sets are complete, perform your working set to 1 rep shy of failure. Then, rest 20-30 seconds, and immediately start banging out reps again until you’re 1 rep shy of failure. Rest a final 20 seconds and perform a third and final rould until failure.


By doing this, you’re condensing rest periods and maximizing the number of “hard” reps that your muscles are having to perform.


Rest-pause is intense, and it is better suited to certain exercises than others. For instance, performing squats or deadlifts with rest-pause wouldn’t be the brightest idea. Machines, isolation exercises, and dumbbell/kettlebell movements work best with rest-pause.

Drop Sets

Drop sets are something with which most of you are familiar with. Essentially, you perform a set to failure (or one rep shy of failure), drop the weight, rep out again until failure, and drop the weight one final time and go to failure.


We like to follow the 6/12/20 method for drop sets.


Here’s how to do it:

  • Do 6 reps to failure
  • Drop to a load that you can do for a set of 12 (performed to failure)
  • Drop the weight again and complete 20 reps

Similar to rest-pause, performing a drop set allows you to condense a lot of training volume and hard reps in a relatively short amount of time. You don’t need to do 3 sets of drop sets to reap the benefits either. One set will be more than enough to accomplish your goal of building muscle on a time-crunch.

30 Minute Back Workout for Mass

Exercise

Sets

Reps

Seated Cable Row

1

6/12/20

Chest-Supported Row

1

Rest-Pause

Chin Ups (superset with next move)

3

AMRAP

Straight-Arm Pulldown

3

12-15

*Rest 2-3 minutes between exercises.