One Day Muscle Building Blitz

One Day Muscle Building Blitz

The One Day Muscle Blitz is a quick, short term, muscle building method that will literally shock your muscles into immediate growth. This workout takes one day, and focuses on one muscle group.

The Setup:
Set aside an entire day for this blitz. This definitely needs to be a day where you are off work and can be at home all day and can dedicate the whole day to this routine. Set aside 12 consecutive hours of the day for this workout. You will not be working out the entire 12 hours, but you will be working out for a few minutes each hour. This is time consuming, but it’s worth it.

The Workout:
Let’s use the biceps as an example. Every hour, on the hour, perform 3 sets of 6-8 reps of a basic exercise. You could do the standing, two arm bicep curl. A basic, general exercise is one that allows for the most weight, and also employs stabilizing and synergistic muscles to perform the lift. Rest about three minutes between sets. Now every half hour, do 3 sets of 10-12 reps of a specific exercise that concentrates only on the muscle being worked. An example would be a one arm dumbbell curl. Rest 1-2 minutes between these sets.

Eating:
Consume about 20-30 grams of complete protein every 3-4 hours. You won’t have much time to eat heavy meals during this 12 hour method so keep your protein intake high. Also, keep the carbohydrates coming. Your body will be needing the carbohydrates for energy and the protein to repair the muscles.

You will basically be working out every 30 minutes. Toward the end of the day, your working muscles will be totally wiped out. This is so much more convenient when done at home rather than a public gym, and I’m sure you would rather spend a 12 hour span at your house rather than at a smelly gym. Feel free to come up with your own exercises for the muscles you are focusing on. Only focus on one muscle group per day, and only do a day like this one day per month. This one day muscle blitz will be so taxing, your body can’t handle it very often.