30-Minute Workout To Build Muscle

Yes, it is indeed possible to get a great muscle building workout in 30-minutes. If I am stressed for time I love doing “drop sets”. Start with a good light warm up for the body part you are wanting to train; then add the heaviest amount weight  (as heavy as you can do without sacrificing your form) and perform three or four sets, reducing the weight with each set. Your reps should be until failure. Move on to another exercise, for that body part, and drop set again. I would do two or three different exercises per body part. Drop sets will get your muscles screaming within minutes!

If you have heard of Dorian Yates, former Mr. Olympia, you will know he has a reputation for spending little time in the gym, yet he won 6 Mr. Olympia’s in a row! He set a new standard in size as the first Mr. Olympia at 250 lbs with very low body fat and a huge amount of muscle density. His workouts are quick, yet intense! He uses three exercises per body part, three sets each. The first two sets are short of failure, while the last one is an all out effort to failure ( with assistance from his training partner). They rest just long enough for the other guy to finish his set. He trains heavy and intense, uses good form, and then he’s out of there!

So there is really no need to spend hours in the gym trying to build great muscles! ( If you are looking to burn fat quickly, then you will have to dedicate time for cardio). The whole process of building muscle is to break it down first. Then with proper rest your muscle recovers, repairs and builds itself. Keep your workouts intense and heavy yet always using proper form. You can easily be in-and-out of the gym in 30-minutes or less.

I’ve used the following routine and it works great for building muscle if you are crunched for time!

 

Dorian Yates’ Workout Routine

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest, Bi’s & Abs
Day 5 – Off
Day 6 – Quads, Hams & Calves
Day 7 – Off

 Biceps

Incline dumbbell curls

• 1×10 warmup set
• 1×6-8

EZ-curl barbell curls

• 1×10 warmup set
• 1×6-8

Nautilus curls

• 1×10 warmup set
• 1×6-8

Triceps

Triceps pushdown

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Lying EZ-curl barbell extensions

• 1×12 warmup set
• 1×8-10

Back & Read Delt
Hammer Strength pulldowns

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Barbell rows

• 1×12 warmup set
• 1×8-10

Hammer Strength one-arm rows

• 1×8-10

Cable rows (overhand grip)

• 1×8-10

Hammer Strength rear-delt machine

• 1×8-10

Bent-over dumbell raises

• 1×8-10

Hyperextensions

• 1×10-12

Deadlifts

• 1×8 warmup
• 1×8

Chest

Incline barbell press

• 1×12 warmup set
• 1×8 warmup set
• 1×8

Hammer Strength seated bench presses

• 1×10 warmup set
• 1×6-8

Incline dumbbell flyes

• 1×10 warmup set
• 1×8

Cable crossovers

• 1×10-12

Shoulders

Smith machine presses

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Seated laterals

• 1×12 warmup set
• 1×8-10

One-arm cable laterals

• 1×20 warmup set
• 1×8-10

Dumbbell Shrugs

• 1×12 warmup set
• 1×10-12

Legs
Leg extensions

• 1×15 warmup set
• 1×12 warmup set
• 1×10-12

Leg presses

• 1×12 warmup set
• 1×12 warmup set
• 1×10-12

Hack squats

• 1×12 warmup set
• 1×10-12

Lying leg curls

• 1×10-12 warmup set
• 1×10-12

Stiff-legged deadlifts

• 1×8-10

Single-leg curls

• 1×8-10

Standing calf raises

• 1×10-12 warmup set
• 1×10-12

Seated calf raises

• 1×8-10

 

 

Bodybuilding Accomplishments:

1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)

 

 

 

 

 

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