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Sports science has now proven that we should train hard and intense for no longer than 45 minutes, training more than this with high intensity will turn your workout from anabolic to catabolic as you start to break muscle down from over-training.
Muscle is built from progressive resistance, which means you are slowly increasing the weight that you lift without cheating. As you start to get stronger your muscles start to grow because a strong muscle is a big muscle. Building muscle comes from developing a routine that you can stick to religiously without missing a workout so that your muscles are forced to adapt to the regular stress added for 45 minutes three times a week.
Whether you are just starting out with weight training or you need to change your cycle so that you can break through a training plateau, doing a full body workout three times a week you will get strong quickly. It might seem simple but it works and your rewards will be directly proportional to the intensity that you put in.
The full body workout below will take 45 minutes if you are just starting out with weight training for the first time. As you get stronger your resistance will increase as you start to rest less and add more weight. Movements like bench-press, seated cable rowing and Romanian deadlift with dumbbells should be added with the same sets and reps as before if you find you finish in 30 minutes or less.
The form or technique that you use to perform the movement is everything so you need to make sure that you know exactly how to perform these basic movements if you want to add muscle continuously without injury. As indicated below some of these movements are done as a superset where you complete one movement rest and then go onto the next movement.
SQUATS: Done for 5 sets of 5 reps each. Resting 120 seconds and then repeat.
SUPERSET: Overhead Press (60 sec rest) then Weighted Pull-ups (90 sec rest) both movements done for 5 sets of 5 reps each.
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