@ Chris Patrick
2025-02-03 23:32:10
Most people think that building muscle is out of reach.
What if I told you '**You can get all your exercise done in just 60 minutes a week',** if you train efficiently.
With just **two 30-minute sessions**, you can build muscle, improve metabolic health, and transform your physique.
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### **What is resistance training?**
Resistance training, also known as strength training, involves working against an external force to improve muscle strength, endurance, and size. This can be done using:
**→ Free weights** (barbells, dumbbells, kettlebells)
→ **Weight machines**
**→ Resistance bands**
**→ Bodyweight exercises**
Strength training isn’t just about aesthetics, it’s essential for long-term health and metabolic function.
---
### **Why it’s essential for metabolic and overall health**
Muscle is metabolically active tissue. The more muscle you have, the more energy your body burns at rest, albeit a quite small amount.
**→ Maintains and builds muscle**: Muscle mass is critical as you age, reducing the risk of fractures and falls.
**→ Boosts metabolism**: While the increase is small, more muscle means a higher resting energy expenditure, creating a large sink for energy stores.
**→ Hormone & energy optimisation:** It lowers inflammation, reduces visceral fat (not good), and helps muscles use sugar and fat more efficiently, restoring Leptin & Insulin sensitivity.
**→ Mitochondrial function**: Increases mitochondrial number, efficiency, which improves energy production and reduces oxidative stress.
---
## **How to build muscle in minimal time**
**You can build muscle with just two 30-minute sessions a week.**
Yes, really.
One or two full-body sessions, hitting all major muscle groups, is enough if done properly.
It all comes from this paper.
*"We recommend that appreciably the same muscular strength and endurance adaptations can be attained by performing a single set of \~8-12 repetitions to momentary muscular failure, at a repetition duration that maintains muscular tension throughout the entire range of motion, for most major muscle groups once or twice each week. All resistance types (e.g. free-weights, resistance machines, bodyweight, etc.) show potential for increases in strength, with no significant difference between them, although resistance machines appear to pose a lower risk of injury."*
It doesn’t matter if you use free weights, machines, or bodyweight exercises.
For what its worth, I think using weights is easier.
What matters is how you train.
You **don’t** need heavy weights to build muscle, just focus on maintaining **tension throughout each movement**.
**→ Slow, controlled reps**: Move **5 seconds up, 5 seconds down** without using momentum.
**→ High effort, low volume**: One set to momentary failure is enough per muscle group.
**→ Minimal rest**: Keep rest periods short to maximise growth hormone and testosterone release.
**→ Allow recovery**: Train hard, then rest 1–2 days between sessions for optimal muscle growth. *Do not get tempted to over train*.
Initially this will take a bit of figuring out with regard to what weight works for you.
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### **The key to growth → Progressive overload**
In the first few weeks you will build muscle easily, but will eventually plateau. You then must **progressively challenge** your body. Here’s what to do:
→ Increase the reps first.
→ Then increase weight by 5-10%.
→ For bodyweight training: Add reps, use a weighted vest, or move to harder variations (e.g., push-ups → weighted push-ups → ring push-ups).
---
### **Real life examples**
Dr Ted Naiman is 50 and uses a simple bodyweight routine going to failure on each movement a few times a week.
His routine → Pull Ups/Push Ups/L-Sits/Handstand Push Ups/Pistol Squats/Supermans
P.D Mangan is 70 and trains full body twice a week, using weights.
His routine → Deadlifts/Chin Ups/Seated row/Lateral Raise/Overhead Press/Chest Press/Dips/Barbell Shrug/Hammer Curl/Leg Press/Sprint Cycle 20 Secs.
Simplicity is beautiful.
---
You don’t need time consuming regimes.
**Two short, intense sessions a week are enough.**
- Keep your reps slow and controlled.
- Rest **1–2 days** between sessions for muscle growth and recovery.
- Once you hit a plateau focus on progressive overload.
- Stick with it, consistency beats perfection every time.
With the right approach, 60 minutes a week is all you need to **build muscle, lose fat, and live longer**, while leaving time for the rest of your life.
\-Chris
If you want a simple routine to fit effortlessly into your life.
**Book a free call here:** [**https://calendly.com/hello-chrispatrick**](https://calendly.com/hello-chrispatrick)
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