By Rachel Debling
Illustrations By Mark Collins
Looking for an answer to hours-long sessions in the gym — without sacrificing quality? Brad Schoenfeld, PhD, CSCS, CSPS, author of The M.A.X. Muscle Plan, is an expert in body composition and body composition training (i.e. gaining muscle and losing fat) who has the answer to your problem. This fast-paced routine is designed to be an overall fitness booster that incorporates metabolic, strength, and hypertrophy training into a brief 20-minute routine.
Perform as a circuit in order. Rest 30 seconds after completing the final exercise, then repeat two more times (for a total of three circuits). Do between six and eight reps in the first round and 15 to 20 in the next.
Tip: It’s hard to solicit several stations at once in a busy gym. Try to time your circuits so that if you have to work in, you aren’t waiting long between exercises.
Sit upright with your chest lifted, hold the bar with a wide, overhand grip, arch your lower back slightly, and pull the bar down toward your collarbone. Slowly reverse to lower the weight.
Lie face up on a bench. Plant your feet and hold a bar with your wrists over your shoulders. Press the bar straight up explosively, then slowly reverse.
Sit with your back straight and hold the handle with arms extended. Minimize the motion from your hips as you pull it toward your navel.
Hold a weight in each hand. Stand with a bench behind you and one leg extended back, foot on top. Bend your standing leg to lower toward the ground. Repeat on the other side when complete.
Hold a barbell and stand with your feet hip-width apart. Bend your knees slightly and hinge forward from the hips to lower the weight toward the floor.