25 minute routine for muscle growth

For those looking to build muscle with limited time, integrating targeted, high-impact workouts into your routine can be quite effective. Here's a compact 25-minute routine derived from insights shared by experts on the Huberman Lab:

25-Minute Muscle Growth Routine:

1. Warm-Up (5 minutes):

   • Dynamic stretches and light cardio (e.g., jumping jacks or jogging in place) to increase blood flow and prepare muscles.

2. Resistance Training (15 minutes):

   • Compound Exercises: Focus on multi-joint movements to maximize muscle recruitment.
     • Squats (4 minutes): Perform 3 sets of 8-12 reps with 1-minute rest between sets.
     • Push-Ups or Bench Press (4 minutes): Perform 3 sets of 8-12 reps with 1-minute rest between sets.
     • Deadlifts (4 minutes): Perform 3 sets of 8-12 reps with 1-minute rest between sets.
     • Rows (3 minutes): Perform 3 sets of 8-12 reps with minimal rest to maintain intensity.

3. Cool Down (5 minutes):

   • Light stretching focusing on the muscles worked to aid recovery and improve flexibility.

Key Points:

• Frequency: A few weekly sessions can yield substantial benefits. Even minimal training, such as three to four sessions of 30-40 minutes each, can lead to significant muscle growth and health benefits 1.
• Volume: Ensure enough total volume within a week. Even if you can only train a muscle group once a week, focus on hitting around 15-20 sets to ensure sufficient stimulus for growth 2.

This routine incorporates compound exercises that engage multiple muscle groups, making it efficient for muscle growth within the limited timeframe.