Today I have a quick workout to help you gain some muscle when you are short on time. As you probably know I don't believe in the long workouts you see in the bodybuilding mags. Longer is not better. If you are using the highest level of intensity you can and you should be adding muscle can be accomplished in workouts of under 40 minutes.
Currently I am on a 4 day a week weight training workout schedule. This workout is 1 day out of the 4. Here is what I am doing.
Day 1 Muscle Building Workout
1) Deadlift
2A) Barbell Bent Over Row (underhand grip)
2B) Incline Dumbbell Press
With these 3 exercises as you can see we are mainly working Back and Chest. We are also working Legs, Biceps, Forearms, Grip, Delts and Triceps.
As you can see you need a barbell and 2 dumbells. Nothing complicated. If you are interested in gaining muscle simplify your workouts. Building muscle really doesn't need to be complicated, the magazines only make it seem that way.
Oh and you will need some sort of " target="_blank">timer.
Start off with Deadlifts.
Set your timer for 15 minutes. Start Deadlifting I usually keep my rep ranges for deads in the 4-8 range. Normally I start with 2 sets with a weight I can use in the 8 rep range (even if I can do more I stop at 8) adding weight I then keep going (resting as little as possible but as you tire rest a little more) till my 15 minutes is up.
Then it's Bent Over Rows and Incline Dumbbell Presses.
I choose a weight for both exercises that I can handle in the 8 rep range. One workout I start with the rows next workout the incline presses. I superset these 2 exercises ( Oh again set your timer for 15 minutes). Try to keep your rest intervals between supersets to 30 seconds or under (but if you need to take more).
Keep going till your 15 minutes is up. rest 4-5 minutes.
Then on to our workout finisher. Using a light barbell do a circuit of these 5 exercises:
1) Clean - 5 reps
2) Bent over Row (overhand grip)
3) Romanian Deadlift
4) Press
5) Squat
Set your timer for 5 minutes and do as many of these circuits as possible. This is a great way to finish off your muscle building workouts, burn some fat and up your cardio conditioning.
So that's it short sweet and to the point. And the point is gain muscle. As I said earlier gaining muscle doesn't have to be complicated. Use compound exercises, lift with intensity and be persistant.