I last wrote about a short workout that is very effective. I myself have increased muscle and strength using this workout.
Basically you are employing the HIIT training method. This is High Intensity short interval training.
Weightlifting is already a HIIT method as done right you are using short bursts of high intensity, then resting for a moment before doing it again.
If you do any movement that you can expend a lot of energy quickly, then rest for a few moments, the repeat, you are getting a HIIT benefit.
For example. Walk really fast, as fast as you can for 30 seconds. Then stop or walk slowly for 30.
Bike as fast as you can for 30 seconds, the. Slowly to catch your breath for another 30, etc.
Once you can do this with ease, shorten the rest or recovery segments.
I do 30 and 30 on a stationary bike for only 4 minutes. Yes 4. This has been found in studies to be very effective cardio work and improves blood pressure, heart and lung function after only a month or so of two times a week repetitions.
I do every other day.
Then I go to the weight machines and do a warm up set followed by a set of low reps with as much weight as I can do for 4 to 6 reps.
For example on the bench press machine, I start with 100 to warm up. Then 170 for as many reps as I can get until I can't get even one more. This might be only 4 total, but it wears you out and does what you need which is getting to FAILURE of the muscles involved. It builds you up.
If you can only use 5 pounds to warm up, then try 15 for the failure set. Get the idea?
When you train this way the whole workout takes 20 minutes or so and gives better benefits than an hour of steady biking or walking.. Try it for 30 days and see!
Check this out if HIIT is new for you