20 Minute Muscle Bulk and Power Weight Lifting Programs.

"Never!" you shout. "Weight lifting is an important part of my existing lifestyle!" Your response may be true, but if there is anything happening in your life aside from weight lifting, then chances are that some day you'll have to invest some of your precious workout time in other pursuits.

Perhaps it's a time-consuming family obligation, or maybe you have to work two jobs for a while. Maybe you're employed full-time and trying to carry a full 16 credits at the college level. Then perhaps you have to study for exams or a critical license test. You could also be moving from your business or residence and relocating.

For one reason or another, you find yourself cramped for gym time that makes full-length muscle fiber-alerting workouts impossible. A lack of training time should never become an excuse for procrastinating or missing workouts completely. Have no fear! A simple solution is to devise a weight lifting program where you can do a workout, including dressing and showering, in 20 minutes.

What can you do in 20 minutes? Plenty to keep you from becoming as shapeless as a half-inflated balloon and enough to keep the high level of strength and muscle bulk you've already developed, until you can once again return to your previous full-length optimum workouts. Maintaining your hard-earned gains is best accomplished by performing one of the following Slam-Training weight lifting programs.

Behemoth Muscle Bulk & Power

Within the structure of this weight lifting program, I suggest that you use four basic exercises: "Feet off the Floor" Barbell bench press, Barbell bent over rows, Barbell back squats and Leg presses. It seems the best sequential order of doing the exercises is to begin with the Bench press, next do the Squat, follow it with the Rowing and finish up with the Leg press.

Performed in this manner, you are able to partially rest the upper torso while working the legs and then let the legs grab some needed rest as you do the upper body exercise(s). You don't have time for long rests between sets and exercises; neither can you afford as high reps as you might like. So work with five or six reps each set with no rest or as little as possible.

Begin the series or exercises by doing 5-6 reps in the "Feet off The Floor" Supine barbell bench press with about one-half of your usual exercise poundage; without a pause, do 5-6 reps in the Barbell back squat with approximately two-thirds of the usual exercise poundage. Squat down only as far as knee and lower back integrity and flexibility will allow.

Move on to the Barbell bent over rows, again for 5-6 reps with one-half of the usual exercise poundage. Use a narrow hand spacing of no more than 6 inches. Still with no rest, blast out 5-6 45º Leg presses (on a machine) with two-thirds of a regular exercise poundage. This completes the first series!

There are five more series to go and so you may take a breather, but it must be only long enough to change weights for each proceeding series.

Series Two: Increase poundage ten to twenty percent on each exercise, doing another 5-6 reps of each.

Series Three: The weight jump factor follows that of the above two series.

Series Four: On this series, increase the poundages so that the absolute most weight can be used in each of the four exercises for 5-6 maximum repetitions.

Series Five: Decrease the poundages used in the above series by ten percent and do 5-6 continuous reps.

Series Six: Again reduce the poundages used in series five and do as many "burn-out" repetitions as you possibly can, to complete failure.

Going through a single series of the four exercises, and preparing the weight jumps when either moving up or down will take about two and a half minutes. On your limit sets (series four), it may take a bit longer, but you can still finish the six series in 20 minutes. Always rest the total body one or two days between workouts!

Rotating Sets and Reps Workout

Monday & Thursday

(Do one or two specific warm-up sets first)
Barbell upright rows or (sub: Incline barbell press 4 sets x 12 reps
Barbell back squats (High bar style and parallel depth) 4 sets x 12 reps

Tuesday & Friday

(Do one or two specific warm-up sets first)
Supine Barbell bench press or (sub: Incline barbell press) 4 sets x 12 reps
Barbell bent over rows or (sub: Conventional Deadlift) 4 sets x 12 reps

Follow the above weight lifting program for a month or so if you are limited for workout time. During the first week of the program, adhere to the 4 sets x 12 reps outlined above.

During the second week, change your sets and reps to 6 sets x 8 reps on the three upper torso exercises and for the squat movement, do 3 sets x 16 reps. The third week, change your sets from six to eight and the reps from eight to five on the upper body exercises.

On the squats, reduce the sets from three to two and increase the reps from sixteen to twenty. Week four remains the same as week three. Always try to increase the poundage whenever possible but not at the expense of "technique emphasis."

Both of the above weight lifting programs should help you in maintaining great gains!

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