TIP: Intensity, not time, should drive every workout.

There is always time for a workout, no matter how busy your day (or night). Here’s a program that, while lacking the volume of a maximum mass building, for less than one hour, twice a week can put you in great shape. And, less than one hour, three times a week can actually produce great muscle gains.                                      

This program depends on your commitment, your intensity, and knowing how to train. If you repeat each rep correctly and take each set to failure or beyond (two forced reps with a spotter), rather than just completing a certain number of sets and reps each day.                       

For each body part, do one exercise for three sets, the first set is a warm up of 15 reps, with enough weight to build a significant burn in the muscle, thereby establishing your coordination and intensity for the next two heavy sets. For two sets, add enough weight so that you reach failure at your eighth rep. Set three will then be all-out, to failure at six reps. If there is a spotter available have them assist you with two more forced reps. The only exceptions to the six to eight-rep rule are calves and abdominals, which are 10-12 and 20 reps, respectively.                          

The exercises included are the most basic, compound movements for each muscle group. That means they will work more muscles in that body part than any other exercise. There are no substitutes, so don’t think you can sneak in a machine or isolation exercise and expect equivalent results.                       

After three weeks, your progress will probably accelerate, and your sixth rep will become easier. That’s when its time to pile on more weight. The principle is to always make yourself struggle, the harder the better, as long as you maintain control of the movement so that all efforts and stress goes into the muscle, rather than into repositioning your body so that you get more “cheating” leverage. Keep your mind on the muscle not on the weight.     How much your progress accelerates ultimately depends upon how often you are able to train. If you are an overachiever, in which case you might find yourself overtraining causing the lack of results. If so, try splitting this program into chest, back, shoulders and abs one day, and quads, hamstrings, calves, biceps and triceps the next day. You shouldn’t lose any muscle and might improve your gains.