HomeHealth & FitnessHow to Build Muscle With a 90-Minute Weekly Workout

How to Build Muscle With a 90-Minute Weekly Workout

Do you want to know how to build muscle with just 90 minutes of working out each week? Yes, you read it right!

You only need 90 minutes per week to get in great shape. When it comes to building muscle and crafting a lean physique, less is more. In our busy lives, finding hours each day to spend at the gym isn’t just daunting—it’s often impossible.

But the good news? You don’t need to.

Many believe that more time in the gym equals better results. This misconception leads to unsatisfactory results and makes it hard to stay consistent.

Building muscle effectively doesn’t rely on lengthy daily gym sessions but on strategic, well-planned workouts that maximize every minute you spend training.

a woman doing fitness training

Key Takeaways

By the end of this blog, you’ll understand

  • Why more isn’t always better
  • How recovery is just as crucial as your training
  • Best practices for making the most out of minimal workout time.

How to Build Muscle – Importance of Weekly Workout

  • Recovery Is Key: Intense, short workouts followed by sufficient recovery time will boost your muscle growth more than daily workouts.
  • Quality Over Quantity: Focusing on high-return-on-investment movements maximizes your results without wasting time.
  • Balanced Approach: Integrate fitness into your life without it overshadowing other important activities—like family time or big career moves.

Needing to spend countless hours in the gym is a common misconception. For most people, this approach is often unfeasible and unsustainable. What’s needed is a smarter, not harder, workout regimen.

The reality is that you can achieve the most muscle growth from just three 30-minute sessions per week. This is the exact system Ashley Richmond uses. If you want to know who Ashley is, you can read here.

This is because:

  • Short sessions reduce the risk of overtraining, which can impair muscle growth and overall health.
  • Each session is designed to be high-intensity that focuses on compound movements that work multiple muscle groups simultaneously – ensuring you get the most out of every minute.

a fitness model in a gym suit standing in a gym

Adequate rest and recovery between sessions allow for muscle repair and growth, which occurs outside the gym. The 90-minute weekly workout not only enhances your physique but also optimizes your:

If you add workout weekly workout with strength training, it will:

  • Boost metabolism: More muscle mass means a higher basal metabolic rate, which helps burn more calories even at rest.
  • Optimize hormone levels: Lifting heavy weights can increase testosterone and growth hormone levels, aiding muscle growth and fat loss.

Engaging in less frequent workouts and prioritizing recovery will also ensure that you don’t dampen your metabolism or end up with chronically elevated cortisol levels.

Too much training can backfire, may cause a sports injury, or hinder your results.

an aged couple in gym smiling

How to Build Muscle – Implementation

Here’s your 4-step implementation formula of how to build muscle and implement training style into your busy schedule:

  1. Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses allow you to get the most out of your training.
  2. Maintain Intensity: Keep your workouts intense but short. Aim for minimal rest between sets to maximize efficiency and get close to failure on each set.
  3. Prioritize Recovery: Ensure you’re getting enough sleep, managing stress, and hydrating and mineralizing effectively—these are as crucial as the workouts themselves.
  4. Stay Consistent: Just three sessions a week is enough, but consistency is key to seeing results.
  5. Walk More: Incorporate walking into your daily routine. It’s a low-impact way to stay active to complement your strength training and engage in active recovery.

a fitness fashion model posing and showing how to build muscle in 90 minutes

Wrap Up

That’s it for today! Up till now you must have a fair idea how to build muscle by opting for a weekly routine. Its more about how to free yourself rather than “How I will do it”. If you can spare 90 minutes in a week, you can get the desired physique and don your ideal stylish outfit.

Isabelle Catoni
Isabelle Catoni
Isabelle is a blogger and a professional SEO content writer. She has a degree in finance but her passion for playing with words forced her to become a writer. In her free time she loves exploring AI developments.


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