Weight Training | Methods to Build Muscle in Less Time

Another shift finished in Cairns, another day to train. Even though it was a Sunday I was keen to get stuck into the weights. As soon as my shift was finished I got changed and headed straight for the gym, this is a great way to save time, always have a bag of training gear with you at work or in you or car, you never know when an opportunity may arise.

I’m still working on the program that alternates between a day of heavier weights with low reps and a day of moderate weights with higher reps. The reps are all worked out on a percentage of my 1RM:

Pre-Workout Nutrition:

Pre-workout drink of BSN no-xplode

  • About an hour before training I downed a Pre-workout shake.
  • About half an hour before I had a sample of BSN No Xplode which Trev had given me to try.


  • Concept 2 Rowing Machine for 5 minutes.
  • Dynamic Stretching
  • Push-ups x 20
  • 2 x sets of Bench Press with bar only for 10 reps.
  • 2 x sets of Barbell Rows with bar only for 10 reps.


  • Flat BB Bench Press – 10 Sets x 5 Reps @ 80% of 1RM (92.5kg)
  • Barbell Rows – 10 Sets x 5 Reps @ 80% of 1RM (92.5kg)

Warm Down:

  • Static Stretching

This workout took me only 30 minutes to complete.


  • All reps and sets are done with good form (no cheating of swinging the weight).
  • Alternate between Flat BB Bench Press and Barbell Rows.
  • Rest for exactly a minute between all exercises and sets.
  • During the workout sip on water.

At the end of the workout I again decided to run back to my accommodation. Again nothing fast pace, it was only 1.5 kilometres, which I covered in about 10 minutes. This was a good sneaky way to get in a little bit of an extra training. Running is also a great way to get to know a new area, you are much more aware of what is around, you see a lot that you would probably miss if you were just driving past..

Post-Workout Nutrition:

  • Once back at the unit I downed a Post-workout shake.

As you can see I completed this session on a Sunday afternoon. Most people would turn their nose up at this concept as their weekends are a time to relax. I get that, I understand that people need time to unwind, however I don’t use the day of the week as an eXcuse not to train. Realistically I only spent about an hour of my day training, this included the warm-up, workout, warm-down and returning home. This hour of training makes me feel good, physically and mentally. Physically my body releases endorphins and make me feel great, mentally I have a sense of achievement in that I have again accomplished what the majority of people in our society make eXcuses not to do, I challenged myself to get myself out of my comfort zone and train.

  1. Niko, great blog. Some really good training ideas and your articles provide good inspiration for no excuse training!

    • Thanks Michael, I will continue to blog my training. Keep an eye out for articles on training, nutrition, supplementation and motivation.

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