As I’ve written about recently, I decided it was time to gain some muscle and start a bulking phase.
There’s a misconception out there that you need to lift weights five days a week for an hour at a time in order to gain muscle. For experienced lifters, that's likely true. But for me, I’m seeing my strength improve with a minimalist weightlifting routine.
In this post, I wanted to share my short and sweet workout routine. I use this free app to track my workouts, which tells me that they take 20-25 minutes including a short warm-up.
I can tell it’s enough for me right now because I feel sore after every workout. While this isn’t my goal, and you don’t need to feel sore to gain strength, it shows me that I haven’t adapted to my workout routine yet.
Feel free to give it a try if you're short on time and still want to strength train 3 times a week.
Workout A – upper body
Push-ups: 3 sets of 8
Lat pulldown: 3 sets of 10
Lateral shoulder raises: 3 sets of 10
Workout B – lower body
Bulgarian split squats: 3 sets of 8
Seated hip abduction: 3 sets of 10
Lying hamstring curls: 3 sets of 10
Workout C – full body
Hip thrusts: 3 sets of 10
Overhead press: 3 sets of 10-15
Bicep curls: 2 sets of 10
Tricep dips: 3 sets of 2-3
You can get stronger without spending hours in the gym. And you can gain the most benefit if you go from no strength training to any amount.
I'll keep you posted in the coming months about how my little bulking phase goes.
Stay well friends,
Dr. Kuhnow
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