The biggest clickbait headline I’ve pushed send on.
Too many athletes see muscle mass melt off them in-season.
You’re so beat up from the weekend, it’s hard to get enough volume in within the week to maintain muscle mass.
That’s where 15-minute hypertrophy sessions come to your rescue (thank you Dan Howells for the idea!)
These sessions can be slotted within any time of the week (as they’re classified as a “low” stimulus’) and they can be done multiple times (depending upon fatigue).
A few rules we use:
– Mostly stick to isolation movements
– Focus on the higher rep range (12+)
– Upper-body works way better (we haven’t used them for lower-body in the past)
– Strength at length movements work great (to help with mobility at the same time)
– Don’t get psyched up. Punch away at the clock.
*Most people have dumbbells, bands, kettlebells, or some form of equipment. However, bodyweight movements work fine too.
These will give you a good stimulus for growth without the accumulation of excessive fatigue.
Example Session:
A1) DB Z Press x 2-3 x 12-20
A2) Chin-ups x 2-3 x 10-15
Rest 30s.
B1) Deficit Push-ups/dips x 2-3 x 12-20
B2) Dumbbell Pullover x 2-3 x 12-20
Rest 30s.
C1) Lying Dumbbell Curls x 2-3 x 15-20
C2) Rolling Triceps Extensions 2-3 x 15-20
Rest 30s.
