Maximum Muscle Minimum Time

C.S. Sloan

Maximum Muscle Minimum Time

I hear it all the time: I would lift weights if only I could fit it into my busy schedule. Well, that’s no longer an excuse. Here’s a training routine that requires you to work out only two times a week. And you know what? It’ll be damn effective too.

This program works because it meets all the requirements for building strength and power—in only two workouts. Let’s start by reviewing some of the basics that a routine must incorporate if you want to optimize strength and muscle growth. Whether you train twice a week or five times, you can’t stray too far from these basics.

Tomato Rooter

Becky Holman

Tomato Rooter

Did you know that the yellow jellylike substance that surrounds tomato seeds can make your blood less sticky, which helps limit the formation of blood clots? Researchers are scrambling to develop a drug containing the key compound in that substance to help break up clots and prevent heart attacks. In the meantime the discovery just magnifies the importance of eating more tomatoes.     

Symmetry, Archery and Arnold

Frank Zane

Symmetry, Archery and Arnold

Having just recently returned from a very busy Arnold Classic in Columbus, Ohio, I’m just starting to let the events of the weekend sink in. Jim Lorimer, Arnold’s partner in producing the event since its inception, called me months before with the news that archery would be included in ’05. Since Arnold and I frequently shot our bows together in the ’70s, he suggested a challenge match between us. “Wow,” I thought, “a chance to beat Arnold for the second time.”

Competition Ignition

John Hansen

Competition Ignition

Q: I’d like to enter a bodybuilding competition in a year or two, but I want your advice. I’m currently in a job where I can make it to the gym only once a day for about an hour (I work from 9 a.m. to midnight every night and usually go every day or at least five days a week in the morning before work). In the past year or two I’ve hit a bit of a plateau—I haven’t really gained much (still a chubby 230 at 6’), and my lifts have stayed constant (235 x 8 on the bench, 305 deadlift, 305 squat). If possible, I’d really like to break that and gain a solid 20 pounds in the next year. I’m a hard worker. Do you think it’s doable with only an hour a day during the week and whatever is necessary over the weekend? Also, what type of diet and supplement commitment am I looking at? I’m a good cook, so I can make pretty much anything. My concern is that I need to eat at specific times of the day—once every two or three hours, right? I just turned 24, and I’ve always been a little overweight, so losing the fat might be harder for me. I’ve also been lifting on and off for about three years. My first year I decided to step it up and got a bodybuilding trainer. We trained for three months—not for a competition, just for general fitness—and I dieted pretty rigorously: 10 egg whites for breakfast with oatmeal; four meals of chicken, steak or fish; and I was taking pro-hormones when they were legal.

FREE Ironman
IRON MAN Oct 2005

Table of Contents

IRON MAN  Dec 2008
IRON MAN  Mar 2006
IRON MAN  Dec 2009
IRON MAN  Nov 2006
IRON MAN  Nov 2008
IRON MAN  Jun 2006
IRON MAN  Sep 2005
IRON MAN  Jan 2009
IRON MAN  Oct 2007
IRON MAN  Apr 2005
IRON MAN  Apr 2008
IRON MAN  Mar 2007
IRON MAN  Mar 2008
IRON MAN  Apr 2006
IRON MAN  Apr 2009
IRON MAN  Dec 2007
IRON MAN  Nov 2009
IRON MAN  May 2008
IRON MAN  Jan 2005

more issues...