𝘽𝙪𝙞𝙡𝙙 𝙢𝙪𝙨𝙘𝙡𝙚 𝙬𝙞𝙩𝙝 𝙟𝙪𝙨𝙩 10 𝙢𝙞𝙣𝙪𝙩𝙚𝙨 𝙖 𝙙𝙖𝙮!

This thread will walk you through building your own muscle gaining plan.

Trust me, this is enough to build muscle and make progress if you do it right.

These workouts will be incredibly hard👇 https://t.co/MG9t4NwDrq

You need to include just 6 movements to cover your whole body.

- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Hip hinge
- Squat

These are all compound movement patterns and involve multiple muscle groups and joints.

This gets more done with less time.

Pick 1 or 2 of each, hit weekly, progressively overload & watch yourself transform!

𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗽𝗼𝗶𝗻𝘁 𝗯𝗲𝗳𝗼𝗿𝗲 𝘄𝗲 𝗴𝗲𝘁 𝗶𝗻𝘁𝗼 𝘁𝗵𝗶𝘀...

If you want to make progress with just 10 minute workouts you must follow some important rules:

- NO WARMUPS

Most warmups take at least 10 minutes in themselves.

To train without warming up, we've got to reduce injury risk.

To do that, you've got to do a few things...

- SLOW DOWN YOUR REPS

4 seconds up, 4 seconds down on every reps.

Pick light weights you can hit for 8+ reps at this speed.

The first few reps will be very easy that they provide most of the benefits of a warmup anyway.

By the end it's so hard that you're driving adaptations.

- TRAIN TO FAILURE

Training like this isn't going to do anything if you don't train to failure.

Don't stop when you think you might be at failure.

Don't stop when it starts getting a little hard.

Don't wuss out.

Train to failure - until the weight stops moving.

- WHEN THE WEIGHT STOPS MOVING, KEEP TRYING TO MOVE IT.

Do this for at least 5 seconds to ensure you're really at failure.

It hopefully goes without saying that you need to use safety bars/a spotter if you're doing barbell squats or bench press.

- NO REST BETWEEN REPS

Don't take tension off your muscles by locking your elbows/knees at the top of presses and squats.

Don't rest at the top before beginning the next rep.

Avoid lockout and begin the next rep immediately. This makes the whole set more effective.

Keep all of that in mind. 

Form is will be key. No cheating or you're just wasting your time.

Training HARD is even more important when the dose is so small.

Right, here are some exercises for each movement pattern. Pick one of each and do 1-2 sets👇

MONDAY - Squat movement pattern:

- Barbell back squats
- Split squats
- Hack squats
- Front squats
- Goblet squats
- Leg press (yep)
- Safety bar squats
- Smith machine squats https://t.co/4lSh2g7rTc

TUESDAY - HORIZONTAL PULL

- T-bar row
- Prone row
- Ring rows
- Inverted row
- Machine row
- Dumbbell row
- Bodyweight row
- Seated cable row
- Chest supported row
- Barbell bent over row https://t.co/VXfvbc6KNl

WEDNESDAY - HORIZONTAL PUSH

- Pushups
- Incline bench press
- Barbell bench press
- Decline bench press
- Standing chest press
- Chest press machine
- Dumbbell bench press https://t.co/PVPynZ43US

THURSDAY - HIP HINGE

- RDL
- Hip thrust
- Dumbbell RDL
- Barbell deadlift
- Dumbbell deadlift
- Cable pull-through
- Straight leg deadlift
- Glute drive machine
- Barbell good morning https://t.co/Bbtli3LYYU

FRIDAY - VERTICAL PULL

- Pullups
- Chinups
- Lat pulldown
- TRX pulldown
- Assisted Pullups
- Neutral grip pullups
- One arm cable pulldown
- Reverse grip lat pulldown
- Resistance band pulldown
- Straight arm cable pulldown https://t.co/inyAALg8ql

SATURDAY - VERTICAL PUSH

- Handstand pushup
- Barbell military press
- Seated dumbbell press
- Shoulder press machine
- Standing dumbbell press
- Smith machine shoulder press
- Seated barbell overhead press https://t.co/tIMJvnjuMF

Remember:

- Train to failure
- 8+ reps per set
- 1-2 sets of each
- No resting between reps
- 4 seconds up, 4 seconds down

This is not an exhaustive list of exercises.

Other suggested exercises? please share!

If you have questions about alternative exercises, please ask!

If you found this useful, please share it with your followers by clicking below and hitting repost on the first post.

https://t.co/jhWPXtwul1

𝙋.𝙎. I'm looking to help 3 men fit training into their busy lives with a custom program AND help them lose fat with accountability & expert guidance on training and nutrition.

Interested? Hit the button below to send me a DM and let's have a chat:

https://t.co/0iZ79tXnIO

Dad to 2 with 1 on the way. I help busy dads lose the 20+ lbs they gained since becoming dads with my simple nutrition framework and 20 Minute Muscle system.

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