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Build Muscle in Minutes

Time yourself for more intense workouts and faster fat loss.
Quick full body workout for muscle growth
James Michelfelder & Therese Sommerseth

If rest periods to you mean resuming a conversation, searching for songs on your iPod, or ogling women doing plié squats in front of you, it’s no wonder you’re not seeing the results you’re after. A lean, muscular body comes from training at a quick pace. Cutting down on unnecessary rest time will heighten the fat burning effect of your workout as well as get you out of the gym faster. You’re about to be introduced to minute-on-the minute sets (MOTM), and the premise is simple: Beat the clock to beat your gut.


For your main exercise in each workout, you’ll perform each set at the start of every minute. That is, at the :00 mark, you’ll begin doing your reps. From the time you’re done until the top of the next minute is all you get to rest. Compare this with the normal procedure of resting a minute (or much more) between sets, and you can see how MOTM sets promote efficiency. So that you don’ fatigue too quickly, you‘ll perform a low number of reps, which also happens to be ideal for gaining strength and muscle. For instance, you’ll do 10 sets of three in Week 1 of our program, or 30 total reps. As your body’s work capacity improves, you’ll add weight and volume, until by Week 4 you’re doing 50 total reps with a greater load in approximately the same amount of time.


Perform each workout (Days I, II, and III) once a week, resting at least a day between each session. The first exercise in each workout is done as straight sets in MOTM fashion: Begin each set at the start of the minute and rest for whatever remains of that minute when the reps are done. Begin your next set at the top of the next minute. Exercises marked “A,” “B,” and “C” are done as a triset: Complete one set of A, rest as directed, then one set of B, rest, then C, and rest. Repeat until all the prescribed sets are complete.


The 24-Minute CrossFit WOD >>>



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