5-Minute Micro-Routines to Build Muscle

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High frequency training is one of the most important factors for muscle growth, yet it’s habitually neglected.

What gives?

Rather than opt for frequently training muscle most dudes train sporadically and as a result, stay small, un-athletic, and softer than they want to be. Basically, they develop the “dadbod,” unintentionally. Well, I’m here to change that.

In today’s post I’m going to show you the strategy I use with my online clients to help them:

  • build more muscle
  •  move like athletes
  •  cut body fat

Starting today, you’ll have the blueprint to accelerate progress. You’ll build an athletic body, no matter how busy you are.

It all started….

…with a message from my online client Jake:

“ Eric, I literally can’t get my workouts done right now. I’m so damn busy and can’t get workouts in with my current schedule. That’s why I keep missing the scheduled sessions.”

Unfortunately, this isn’t a rare message.

Most of my clients are extremely busy. They lack  the time to find and execute the training programing best for them. That’s why they hire me.

Back to the story.

In this case, Jake was already following a condensed, minimalist training routine. Once his schedule got exceedingly busy, training sessions started falling by the wayside.

This causes two major problems:

First, without frequent stimulation and reminders of a goal, people take a  “fuck it” attitude and revert to past behaviours. They don;t stay the course when things get busy.

This means half-assed workouts and poor dietary decisions. The result? No results. The lean, athletic body they wanted doesn’t happen. One missed workout turns into two or three. A snowball effect takes hold. 

 

Second, you can’t win with sporadic workouts. Consistent training is essential. So are small wins along the way in your fitness journey. They build momentum for long term success.

Beyond the psychological havoc inconsistency brings, it’s physically impossible to build a high-performance body if you don’t train consistently.

Aim for Consistent, Small Wins

Instead of scrapping the whole plan when you get busy, it’s best to implement simple routines that take place at the same time each day. Mornings are best. You’ll reinforce goals, achieve small victories and eliminatesdecision fatigue.

Here’s What to Do:

  1. Pick two or three exercises and do them every morning right when you wake up. Pick one from the Following:

Upper Body Exercise:

Push up; feet elevated push-up, chin up (get a simple, 30 dollar doorframe chin up bar), Pike push-up, and elbow tap push up

Trunk Exercise:

Mountain climber, plank, push up plank, side plank, glute bridge, bird-dog, elbow tap

Lower Body Exercise:

Bodyweight squat, split squat, step back lunge, forward lunge, lateral squat, toe-grab bodyweight squat, single leg RDL

  1. Perform the exercises in order for sets of 5-10 reps for five minutes without rest.

That’s it.

Take your morning pee and do a simple routine.

Why 5 Minute Micro-Routines Help you Build Muscle

Seven days per week for 5 minutes each adds up to a lot of additional training. At the end of the week, you’ll have busted out an additional 35 minutes of resistance training extremely dense microcircuits.

To quantify the volume: let’s say you do 45 push-ups during each workout.

In 30 days, that’s an additional 1,350 push-ups in a month.

DAYUM.

If you did an additional 1,350 push-ups next month, would you be bigger and stronger?

Without a doubt you would be biggest, stronger, and consistently making progress, and that’s without taking your other training into account.

Wrap Up

You’re busy. I get that.

Still, there’s no excuse to completely abandon your training. You, me, and Richard Branson have the same 24 hours.

You CAN make time to make progress if you want it.

Dense, high frequency training is the best way to add muscle fast when you’re in a time crunch. More specifically, five-minute morning routines create tons of additional training volume for muscle growth while “winning small” each day to keep you on-track and engaged in your progress.

More importantly, these small circuits reinforce why you’re training in the first place, leading better consistency with your big training sessions.

Take action and get started.

-Eric

P.S. How much are you getting from your current workouts?

Have you really changed your body and your life over the last six months, or even two years?

Most people jump from program to program. Others hit the same workout they’ve done since high school.

Neither is a good option.

A lack of variety never allows the body to change, while too much variety never allows you to get good at anything.

Rather than being disappointed despite your efforts, let me do the planning and coaching for you. I charge depending on your coaching package. I offer three separate tiers. There is something for every budget.

If you’re a serious action taker and ready to get results: let’s do this thing.

3 Comments

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