30 Minute Barbell Muscle Building Workout | Free Workout Friday

This weeks Free Workout Friday, we crafted a 30 minute barbell muscle building workout with a warm up and cool down! As always, stay until the end to see how to create your own workouts with our workout generator!

The Workout

Welcome to building muscle with Living Fit. Now, if you're choosing your loads associated with the work that you're trying to do, we are trying to create a hypertrophic effect. Now that just means we're trying to increase lean muscle mass. So we're trying to create more tissue. So in our 30 second intervals, we wanna make sure we're picking a weight that when we get to the end of that 30 seconds, that we've hit that goal rep range of 10 to 12 repetitions in the 30 seconds and.

That 30 seconds barely feels like enough rest for me to do it again. So I continue overloading the tissue so that I can create more lean muscle mass. We're not necessarily working to strength here so our RPEs are going to be much less. So instead of focusing around that eight to nine, we're more in that six to seven. So we wanna feel like the loads are a six or seven out of 10 and that I get to the end of that rep range and I can't go beyond it.

So if you feel like you could do 15, 20, 30 repetitions with that weight, it's not necessarily what we're looking for to create hypertrophy, to build muscle. So you wanna pick a load that's associated with getting into that 10 to 12 rep range, and then week to week, assess if that load is enough, or if you're increasing muscle mass, inherently you're going to get stronger, and then you can do more weight, which means you need to change the weight, increase it to be able to do that.

So these are critical factors when you're choosing your loads and if you're working with our interval-based training system to create a muscle building hypertrophic program. So choose your weights that get you to 10 to 12 repetitions in 30 seconds. Make sure that 30 seconds barely feels like an adequate enough time to rest for you to do it again. And feel like the limiting factor is your muscle, not your aerobic endurance when you're picking it. And if it is your aerobic endurance, maybe it's time to start going for some walks and increasing your aerobic efficiency.

0:00 INTRO

0:16 WORKOUT OVERVIEW

2:06 WARM UP

9:46 A BLOCK

25:16 B BLOCK

40:47 COOL DOWN

48:08 HOW IT WAS MADE/MAKE YOUR OWN

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