Build Muscle Up Quickly in Under 90 Minutes per Week

Your goal is to achieve muscle weight gain and you want to accomplish it quickly. You've probably heard how many long hours it will take, and you're preparing yourself to get to the gym four or five times a week for an hour or more per session.

You've been misinformed. Conventional wisdom is dead wrong.

With a properly-constructed workout, you can get better results with just three short workouts per week. By better, I mean that you can build muscle up just as fast as with the long, conventional workouts, but you also get quite a few additional benefits:

• You can build muscle mass fast and shed fat at the same time
• You can use more calories as a result of a 15-minute anaerobic workout than in a 60-minute cardio workout
• You will increase your explosive power
• You will build your anaerobic threshold and your overall fitness level
• You can increase your joint strength and flexibility
• You can increase your core without doing core-specific exercises

There really is no secret to this. These short workouts are based on intervals, which is nothing new. Interval training been used successfully for years. But how you apply those intervals will determine your results. That's why it's vital that you select a current workout if your goal is muscle weight gain.

The two primary types of interval training you'll find in good plans are Tabata training and high intensity interval training (HIIT). HIIT sessions are generally used for the cardio sessions, and 15 minutes will replace 45 to 60 minutes of traditional cardio exercises.

Tabata training is just one form of strength training using compound exercises and intervals that will have your muscles screaming in 20-second sets. You can also generously sprinkle in functional exercises, sports-specific exercise, kettleball training and more to keep your sessions varied. But prepare for effort -- you can't build muscle up unless you put forth maximum effort during your sessions.

But these types of workouts aren't for the squeamish. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you're ready, put your game face on and get to work. You'll love the results!