The 2 secrets to saving time in the gym yet still having productive workouts to burn through fat loss
So you need a solution. How you lose your gut and man boobs and become healthy without spending too much time in the gym?
The answer is using rest pause training in conjunction with Revere Pyramid Training which I also wrote about.
I learnt about the rest pause training method over a decade ago from a fellow called Borge Fagerli who brought the idea into the mainstream. I tried it, verified it and started using it in my own practice.
It's not only a timesaver, but it triggers a lot of muscle growth, giving you a lot of bang for your buck. It also give you a sick pump in your muscles, and can improve your gym confidence.
The concept is that you’re striving to get as much volume as possible with maximum muscular stimulation.
This requires you to perform an all out activation set for 12-16 reps. The last few reps on this activation set force you to use as many muscle fibers as possible.
When you cap your rest period at 15-20 seconds after your activation set, you maintain that heightened state of maximal muscle fiber activation. This lets you get in many mini sets of highly stimulating reps. Just go close to failure on each one. You wont be able to too many. In fact, 4 of these mini sets is about all you need to trigger this pump based muscle growth.
Here’s how it looks: 10-16 reps (activation set) + MAX reps + MAX reps + MAX reps + MAX reps (15-20 seconds rest between sets). This should take less than 5 minutes and then you’re done with that exercise. It’s fast, efficient and downright effective. Each workout focus on increasing the weight by 2.5kg/5lbs.
How cool is that, that you can get an effective workout in such a short period of time?
Strategically incorporating Rest Pause Training
Remember that pump training is and always will be secondary to heavy, strength training. This means that focusing on consistent incremental improvements in weight lifted is the foundation of bodybuilding. The last thing you want is to cut into strength gains by over-emphasizing fatigue/pump work.
As a result, I encourage using this training style on certain muscle groups. They work very well on the lateral and rear delts. As well as the biceps, triceps, calves and traps.
RPT & Rest Pause Workout for the Busy Career Driven Man in under 30 minutes
Monday – Shoulders, Back & Triceps
A1: Seated Dumbbell press or Handstand Press-up progression: 2-3 sets
A2: Lat Pulldown or Weighted Pullups: 2-3 sets Reverse Pyramid Training
B1: Cable/Band Overhead Triceps Extension: 2-3 sets, 8-16 reps
B2: Bridge Progression: 2-3 sets 10-30 rep
C1: Lateral Raises: Rest Pause
Wednesday – Legs, Core
A1: Squats or Leg Press: 3 sets Reverse Pyramid Training 8+ reps
A2: Calf Raises: 2-3 sets, 6-10 reps
B1: Hip Thrusts: 2-3 sets x 8-10 reps (2 minutes rest)
B2: Hamstring Curls: 2-3 sets x 6-12
C1: Hanging Leg Raise Progression: 2 sets x 8-10 reps
D1: Monkey Shrugs: Rest Pause
Friday – Chest, Biceps & Rear Delts
Bench Press: 2-3 sets Reverse Pyramid Training
Low to High Cable Fly: 2-3 sets 10-16 reps
Barbell Curls: 2-3 sets Reverse Pyramid Training
Cable Rope Curls: Rest Pause
Cable Face Pulls: Rest Pause
This is a highly effective workout routine to build muscle and burn fat. As well as a physique that is strong and powerful. Most of your training is dedicated to Reverse Pyramid Training, a very effective protocol for strength and muscle gains. To maximize muscle growth we’re implementing rest pause training on the lateral delts, rear delts, and upper traps. This will fill out your physique very nicely. And also save you time.