Barbell Resistance Training in 30 Min
This week's Free Workout Friday, we crafted a 30-minute barbell muscle building workout with a warm-up and cool down! This resistance training session is perfect for those looking to enhance their fitness routine. 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. This muscle building workout incorporates barbell exercises for strength, ensuring you get the most out of your session. So in our 30-second intervals, we want to 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. This makes it ideal for strength training for muscle gain. So instead of focusing around that eight to nine, we're more in that six to seven. So we want to 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. For effective resistance training to build muscle, you want to 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. This home gym muscle building workout is designed to maximize your gains. 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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