How to BUILD MUSCLE with 30 minute Workouts **FULL ROUTINE**

Introduction

This tutorial provides a comprehensive guide on how to build muscle efficiently with short, 30-minute workouts. Inspired by Joe Delaney's approach, these workouts are designed for individuals who may have limited time in the gym but still want to maximize their muscle-building potential. By focusing on effective exercises, rep ranges, and training techniques, you can achieve meaningful results without spending hours at the gym.

Step 1: Understand the Limitations and Goals

• Recognize that while 30-minute workouts can be effective, they may not yield the same results as longer sessions.
• Aim to increase training efficiency by:
  • Selecting exercises with high return on investment.
  • Keeping rest periods short to maximize workout density.
  • Avoiding training to failure to reduce fatigue and enhance recovery.

Step 2: Implement a Structured Workout Plan

Day 1: Horizontal Push-Pull

1. Parallel Bar Dips

   • Perform 2 straight sets of 8 reps.
   • Rest for 2.5 minutes between sets.
   • Add a final rest-pause set to failure, with 20-30 seconds of rest between attempts.

2. Chest Supported Rows

   • Execute 2 sets of 8 reps, resting for 2 minutes between.
   • Follow with one rest-pause set to failure.

3. Antagonistic Supersets for Arms

   • Easy Bar Curls: Perform 10 reps, immediately followed by:
   • Overhead Tricep Extensions: Perform 10 reps.
   • Rest for 45 seconds before repeating for a total of 2 sets.

4. Chest and Rear Delt Superset

   • Pec Deck Chest Flies: 10-12 reps.
   • Immediately into Rear Delt Flies: 10-12 reps.
   • Rest for 45 seconds and repeat for 2 sets.

Day 2: Legs

1. Leg Press

   • Complete 4 straight sets of 8 reps.
   • Rest for 2.5 minutes between sets.

2. Calf Training

   • Use a standing calf raise machine:
     • Perform one set to failure (16-20 reps).
     • Include 3 rest-pause attempts (20 seconds rest between).

3. Leg Curl and Extension Superset

   • Seated Leg Curls: 10 reps.
   • Immediately into Leg Extensions: 10 reps.
   • Rest for 1 minute and repeat for 2 sets.
   • Finish with one drop set on leg curls.

Day 3: Vertical Push-Pull

1. Smith Machine Seated Press

   • Do 2 straight sets of 8 reps, resting for 2.5 minutes.
   • Follow with a rest-pause set to failure.

2. Lat Pulldowns

   • Perform 2 sets of 8 reps with 2 minutes of rest.
   • Finish with a final set to failure plus 2 rest-pause attempts.

3. Lateral Raises and Straight Arm Pull Downs Superset

   • Execute 2 supersets with 45 seconds of rest.
   • For the final set of lateral raises, do rest-pause sets to failure.

4. Biceps and Triceps Superset

   • Cable Curls: 10 reps.
   • Immediately into Cable Pushdowns: 10 reps.
   • Rest for 45 seconds and repeat once more.

Conclusion

By following this structured three-day split routine, you can effectively build muscle within a constrained timeframe. Key takeaways include the importance of balancing set quantity with quality, selecting the right exercises, and managing rest periods. If time allows, consider slightly extending rest periods or adding extra sets to enhance results. With consistency and dedication, you can achieve significant gains even with limited gym time.