T Nation

20 Minute Muscle Builder


#1

Hi CT, i really like this kind of approch ! i would like to train more often but reduce time. Is there any reason why you don’t perform a squat with the bench ? or can i add squat with this or not ?

is this a good approach if example i train with this method in the morning and in the PM i go to a mountain to walk as a ‘‘cardio’’.

thank you for your time !!


#2

You can use any exercise you want. I was only giving an example of what could be done. It is the plan I followed when I got out of the hospital years ago and had a limited capacity to train.

Understand that it is NOT how I would train clients or train myself under normal circumstances. And you can’t get the same results training 20 minutes as training 45-60 minutes with the same quality. But it is enough to get some improvements if you really can’t afford to train more than 20-30 minutes.


#3

ok good i understand ! what will be your kind of approach for a 45-60 mins training, to get ready for summer, abs and cardio included?


#4

but u already said thats frequency is king so 6x20-30 mins isnt better than 4-5x 45-60 mins… my body cant afford 6 training of 60 mins anymore…


#5

or maybe what should i add to this program if i like the formule and im available to train but wants to train more often and recover good


#6

Yes frequency is king. But for MAXIMUM improvements you still need so workload. You tell that your body can’t afford 6 x 45-60 min then that might be a symptom that something is not optimal in your body or needs fixing.

That having been said 4 x 60 min and 2-3 x 20 min would be much much much better than 6 x 20 min

Something like…

DAY 1 - Hard workout
DAY 2 - 20 min workout
DAY 3 - Moderate workout
DAY 4 - OFF
DAY 5 - Hard workout
DAY 6 - 20 min workout
DAY 7 - Moderate workout
DAY 8 - 20 min workout
Repeat


#7

No it’s not.

Yes frequency is king but you need to reach a certain threshold in workload and intensity in every session to trigger maximum progress.

6 x 20 min can give you some gains if that is all you can do (e.g. working 50-60 hours a week) but you can’t compare it to a regular workout.


#8

Hi Christian I was curious about you’re 12 week Get jacked book and you said join the forum in instagram.

I was curious if it’s right for me since I need to loose a lot of fat.

I’ve started already using most supplements you recommend , some I can’t find in stores.

I ve been doing the diet so far only 3 days. It’s really tough to eat so much protein lol.


#9

That is like 10 years old. Not something I would recommend anymore


#10

Oh wow I didn’t know.

I’m in my 3rd day of it…
so my diet is clean

What do you recommend. I’m just under 300lbs I should be close to 200lbs

Let me know the cost please for a custom plan.

I don’t want buy a plan of someone that doesn’t have much credibility… meaning the massive amount of trainers on insta gram.

Thanks!


#11

@adlandscaping
Go to his site Thibarmy for coaching services.