15 Minute Muscle Mass Building Workout Program – Gains within a few minutes

 

15 min FULL BODY Workout (No Equipment)

Video taken from the channel: MadFit


 

15-Minute at Home Bodyweight Strength Workout | No Equipment Needed

Video taken from the channel: Bodybuilding.com


 

15 Minute At Home Workout for Men No Weights INFERNO

Video taken from the channel: The Healthy Gamer


 

15 MIN GET STRONG WORKOUT Let’s Train Together / No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif


 

15-Minute Home Full Body Workout With Dumbbells (Killer Total Body Muscle Building Workout!!)

Video taken from the channel: BarbarianBody


 

The 10 Minute No Weights, No Problem Workout | LiveLeanTV

Video taken from the channel: Live Lean TV


 

10 MIN BODYWEIGHT WORKOUT (NO EQUIPMENT HOME WORKOUT!)

Video taken from the channel: Fraser Wilson


15 Minute Full Body Muscle Building Workout Plans. #1 The Dumbbell Push-Up Body Blast. In this workout, you will perform the 4 exercises below with the set number of reps designated for 15 minutes straight. Dumbbell Lunges 12 reps.

Push Up 10 reps. Bent Over Dumbbell Row 12 reps. Standing Dumbbell Curl 12 reps. Reach Your Muscle Building Goals With A 15-Minute Workout Circuit. If there’s one thing that often gets in the way of you and your workout, time is it.

Finding the time to get into the gym three or four days a week for an hour, plus also get in a few cardio sessions as. For the first minutes, do your 20 thrusters and then take the rest of the minute to recover. Then, in the second minute, complete your 2o kettlebell swings and rest before doing 20 squat thrusts in. Repeat this for five rounds for a total of 15 ab-skewering minutes.

This 2-Move, 15-Minute Workout Builds Stronger Abs 01) V-Up into Burpee 6o seconds for 5 rounds. The BEST Muscle Building Workout Plan For You (MAXIMUM GAINS!) What is the very best workout for building muscle in the most efficient way? While it’s normal for people to want black and white answers to these sorts of questions, the reality when it comes to the “best” muscle building workout plan is that it depends. Just keep in mind that 15 minutes can help you increase and maintain muscle strength, but if you’re looking to lose weight in the process, you’ll need to tack on more time to your workout.

Building. This 15 minute at home bodyweight workout is designed to help you build muscle and strength. If you want to show off those toned arms in a cute dress, this i.

But that’s not necessarily the case when it comes to working out and building muscle. In fact, working out too long can actually hinder muscle gains. In this post, I’m going to give you a full bodybuilding plan that consists of 4 short, intense workouts.

And the cool thing is these workouts should only take about 30 minutes!This three-phase muscle building workout plan maximizes muscle mass, builds bar-bending strength and shreds your abs to within an inch of their life. If you’re here because you want to get jacked, plain and simple, you’re in the right place. This is a program designed with one goal in mind – gains.

Find workouts for building muscle here. Plans for men and women. Shaun’s 30 Minute Workout Split Routine. A solid 4 day split workout that is designed for those who want to build lean muscle mass and/or gain weight.

Workout was developed by Shaun from the M & Strength forum.

List of related literature:

To summarize, instead of performing 6 straight reps, you do 6 reps, rest for around 10 seconds, then 2 reps, rest for around 10 seconds, 1 rep, rest for around 5 seconds, and then one more rep to finish.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

If I was doing 3 sets of 12 repetitions with heavier weights, I would need 50 seconds between sets, if my sets were 10 reps I would take 55 seconds, and if I was lifting heavy weights, at 3 sets of 8 reps, I would take one minute between reps.

“The Art of Learning: An Inner Journey to Optimal Performance” by Josh Waitzkin
from The Art of Learning: An Inner Journey to Optimal Performance
by Josh Waitzkin
Free Press, 2008

• In the Strength Training Block (weeks 3-4), each day you’ll do four different exercises, 3 sets of 6-12 reps for each, at 3-minute intervals.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Many variations of this plan are possible to meet the different needs of each bodybuilder and strength trainer.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

(136) For increasing mass and strength the American Council on Exercise recommends 2-second concentric lifts followed by 4-second eccentric returns.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Here’s why circuit training works so well: You’ll save time because you’ll cut the amount of rest you need when you alternate muscle groups.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

This routine is useful not only for novice weightlifters but also, because of its taxing nature, well-conditioned athletes should use it when they are concentrating on building their strength.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

This is also a great routine for intermediate bodybuilders attempting to gain size and strength.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

builds to between 45 and 60 neuromuscular minutes.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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43 comments

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  • I made it to about 9:30, and I even took a short pause after the second set of jumping jacks…like many here have shared, I am so much more out of shape than I thought I was.

  • Dude!! I’ve been surfing for the past year every day for several hours and am an active soccer player with practice twice a week. You got my heart rate up to 105.. Thanks man! Great stuff!!

  • I made it and I’m chronic asthmatic and I did it yes this is a title for me omg I’m tired. Fuck you but also thank you this is now my dayly roll thing

  • I’m going to watch good videos ^^ Absolute leader of home training! I learned a lot I started uploading home videos too. I would appreciate it if you come and give me feedback ^^ Have a happy day today:)

  • I did this workout for only 3 weeks n I started seeing improvements in my body I’ve gotten my 6 pack lines but not hard rock abs thoI stopped for a while but I’ve gotten more motivation and I’m starting again. Great workout btw.

  • Day 1: ✅ I had to take 2 extra breaks was hard but I powered through excited to try again tommorow

    Day 2: ✅for some reason the workout was easier this time? I tried just as hard idk why so I did the 5 min work out as well which is also by him but it’s 5 mins and harder exercises so yeah and now I’m burnt out and I am going to bed it was a good run I’m going to comment for the next 3 weeks everyday

  • Maddie: into mountain climbers
    Me: noooooooooooooo
    Starting into the 2nd round
    Me clearly not listening there would be repeats: GURLLLLLLL!��

  • This is the first abdominal workout that hasn’t hurt my back, we’ll up until the crunches. I can’t seem to use my core for crunches, maybe it’s too weak.
    Gonna try to stick to this though, thanks man

  • This was my first work out with you. I loved it. I like the short, total body workouts in general. I’ll definitely check out some more. I hope you have some good stretch/mobility sessions. hint hint

  • THE FIRST EXERCISE (SLINKY DINKY PUSH-UPS OF DEATH!!!) ALMOST MADE ME DROP MY PHONE AND RUN!!!!…But I ain’t no punk, I’m going to do it until I MASTER it!!!!……..may have to borrow my neighbor’s LIFE ALERT necklace while I do this because the motto is GET IN SHAPE OR DIE TRYING!!!! Awesome routine bro!!!

  • DAMN I FEEL FUCKING GOOD, EXERCISE IS AMAZING, AND IT’s ONLY 10 mins. I add an additional set of sit ups, normal push ups and some weight lifting. Thank you so much man! I really want to get into shape.

  • Thank you, because i didn’t have time to do exercice but with your 10min daily am sure will make it big time now. Love you right away from Cameroon in central Africa

  • I’m fixing to be 49 next month and I’d been trying to exercise and everyday,it had been a rollercoaster kind of thing,I’ve got fatter ond day,skinnier the next and then fatter again. Your exercises look extreme but easy and I am willing to try it and I’ll tell you my results. Thanks,Brad. Hopefully to look like the other Brad from his movie Kalifornia,not Fight Club.

  • This is a good workout if you want to take it really slow. But if you need a quick 15 minute workout, this may not be the best one for you.

  • Get work. Good instruction and still getin to the workout pretty quickly. I liked the one leg Romanian dead lift, I forgot about that one.

  • i am sorry but this did not work for that well but i am sure it will work for different people i am sure it work very well and thank you for make this vedo

  • just thought ide throw something in. I do circuit classes and they really kill me (bcoz im silly and i smoke). But, one thing i highly recommend for an energy booster without using caffeine or energy drinks is this: BIG MUG, Chopped ginger, 1 full lemon squeezed. Tumeric, cayenne pepper, and honey. This charges your body, seriously, coz thats what the body is a biological battery with 12 systems needing 12 salts. This drink i have twice a day and it cuts fat straight off me combined with my circuit training classes.

  • why are there beeping sounds? just get it off! lol just kidding.. I’m so tired!! this is very hard!! I didnt even finished the video..

  • 3rd day straight of doing 2 of you 10minute work outs and now the whole family are joining me. Wifey and my 4+5 year old. How comes I’m the one sweating the most….. they must be cheating while I’m not looking haha. Thump up. More video that involve just body weight and no equipment please.

  • I would really like another one, when I do the dance for 15 min. and then this one it’s sooo great and I am really sweating, it’s great combo but I don’t wanna do it all the time because then it would become kind of boring…I LOVE this workout and I would appreciate you considering doing another one��

  • He’s growing on me. At first I thought he was a bit of a show off, but now I think he’s kind-of awesome. Way to go Brad, great workouts.

  • Damn this was tough one! I just threw this one in for something new after my team live lean leg workout today and kicked my butt! Thanks for these workouts! Keeps things exciting when you hate cardio. Love u guys! �� ps….camera work is on point…don’t change a thing!

  • not to be much of a critic….but having too many breaks in between exercises removes the whole part about actually working out. I get it if you are just starting out. But try to go as much as possible without breaks at all. Just go directly into the next exercise and your results and workout will be that much more intense….you wont need to do this for 10 minutes.

  • Just did this workout at home awesome! Please continue to make these “short” style workouts. I rather do them than long workouts which I lose interest and motivation to complete.

  • That looks like a tough workout. Will have to try it. I like the modified press up at the beginning as I cannot do regular press ups due to arthritis in my shoulder. Keep up the good work.

  • Took me a few minutes to be able to comment on this one, because my arms are definitely feeling the burn after those last two. Whoo!

  • I prefer body weight exercises u build lean muscles increasing testosterone so no supps needed respect from Macedonian in Australia

  • What exactly is Custokebon Secrets? How does this thing really work? I see many people keep on talking about this popular fat burn secrets.

  • This was great.  I will do it tomorrow at lunch break, indoors though. (Pray for some sun for Vancouver.)  By the way I do as Brad/ lovely Jessica says usually, but what if I want to use gliding disc for planks and breakdance moves? What do you think of gliding discs in general?

  • hello! I’m new to your channel and I have already found so much helpful info�� thanks for doing what you do. I tried this with my friend and we were beat lol how many calories does this workout burn? a guesstimate..

  • It helped me feel more active and i really felt the burn. I gave you a like and I will tell every body I know. I did this two times in a row and it was amazing.

  • This looks OUCH….that’s all I think while watching this! Lol. Can’t wait to give it a try. Lots of new variations /moves. Ordered a GymBoss 4 days ago and just waiting for its arrival. Working out with you in real time is AWESOME…just like training side by side and I love that to keep motivated. Don’t be shyfeel free to yell at us to keep going and work harder! Lol �� love Jess’s little voice in the background “no workout”? Hehe

  • Finally decided to start following your channel, well.. discovered my bad physique and I will keep following you. im death lol, but I loved it, also bought both of your ebooks now im ready to go

  • Thanks Tanner, been following this workout and I can manage 2 cycles. Kudos! Can you also do a 20min full body dumbell workout? Tnxs.

  • I’m a beginner and for HIIT cardio I’ve been doing a reverse ratio: 20 seconds work 40 seconds rest. I did 10 minutes of treadmill sprints last night and let me tell you I was DEAD. Hoping to reverse the ratio over time:)

  • Excellent stuff. What is the weight of the dumbbells in this video? I currently use 25lbs. And I reckon I get a pretty challenging work out every time.

  • I was able to get to the overhead presses using 25lb weights. Had to drop it at that point. Do you recommend dropping as you hit failure before 20 reps or picking a weight you can go through the whole workout with? (Like you did)

  • Wow! I just found website NextLevelDiet and read their fitness tips and recipes. I can’t wait to get my diet and training plan from that site and transform my body. Summer body, here I come!

  • Good stuff man, been dedicating 15 min per day to workout. Sadly all i have is 30 pound dumbbells so doing all of these with them definitely kicked my ass. But if felt good afterwards! Keep the vids coming or I’ll just continue use this one cause it’s pretty intense! Have a good day

  • Nice dude. I am 6’4″ 280 and usually hit the gym with heavy weights (400lb bench). But this workout hit me nice and hard for a quick burn. Keep at it, bro. I need more of these for my in between days.

  • Loving these home workouts they have been helping me get farther and farther from getting my body away from skinny fat thanks bro!

  • With that styling beard and red headband, you remind me of a cross between Gerard Butler playing Leonidas and a much younger Richard Simmons “sweating to the ‘oldies.” Intense routine! Thanks for the great vid.

  • Thanks mate, great work out.
    Have been doing body weight exercise for the past 2 weeks, bought a set of dumbbells today and had a go at this workout with 5kg weights. Smashed it out, feels great, might try another one of your videos to finish it off:D