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.

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  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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