You’re looking to achieve muscle weight gain and you want to do it now. You’ve likely heard how many long hours it will take, and you’re getting mentally prepared to get to the gym five times a week for 60 to 90 minutes per workout.

You’ve been mislead. Conventional wisdom has led you down the wrong path.

With a carefully-constructed workout, you can achieve better results in under ninety minutes per week. By better, I mean that you can build muscle up just as fast as with the long, conventional workouts, but you also get quite a few additional benefits:

• You can achieve muscle weight gain quickly and burn fat at the same time
• You can burn more calories as a result of a 15-minute anaerobic workout than in a 60-minute aerobic workout
• You will increase your explosive power
• You will increase your anaerobic threshold and your overall fitness level
• You will build your joint strength and flexibility
• You can improve your core without doing core-specific exercises

These techniques are not secrets, but aren’t widely used. These short workouts are based on intervals, which is nothing new. Interval training been used successfully for years. But how you apply those intervals will be the key to success. That’s why it’s so important that you pick a proven routine if your goal is to build mass through muscle workouts.

The two primary types of interval training you’ll focus on are Tabata training and high intensity interval training (HIIT). HIIT sessions are generally used for the aerobic sessions, and 15 minutes will replace 45 to 60 minutes of traditional aerobic activities.

Tabata training is just one form of strength training using intervals and compound exercises that will have your muscles screaming in 20-second sets. You can also generously sprinkle in functional exercises, kettleball training, sports-specific exercise and more to keep your sessions fun. But prepare for hard work — you can’t build muscle up unless you put forth maximum effort during your workouts.

But these types of workouts aren’t for the squeamish. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you’re ready, put your game face on and get to work. You’ll love the results!

Technorati Tags: body build muscle, build muscle up, exercise build muscle, muscle weight gain