FITNESS & NUTRITION
•Centr Team
Building muscle when you’re busy: 7 expert hacks
We know you’re busy, so let’s get straight to the point: you can build muscle when you’re short on time, but you’ll need to focus on the essentials.
We turned to Chris Hemsworth’s personal trainer Luke Zocchi and Centr nutrition expert Angie Asche for hacks to help you make the most of every muscle-building minute.
You don’t have to grow an extra pair of arms to get results, but Dan knows that having a friend and expert like Luke behind you sure does help!
1. Train smarter, not longer
You don’t have all the time in the world to dedicate to your training. So what should you do with the time you do have?
“
You don’t need a crazy long gym session to create that stress and stimulus for your muscles
”
When you only have 3 days per week: What does coach Luke recommend? “If you’re super busy, break it down into a push session (your chest, shoulders and triceps), a pull session (back, biceps), and a leg session (calves, quads, hamstrings). Be sure to take a rest day in between each workout.”
This is the same split used in Centr Power: Beginner, making it the perfect program to follow in order to hit the essentials when you’ve got a lot going on. Just remember to lift at a challenging weight and progressively overload your muscles to keep getting stronger.
When you have 2 days per week: “Full-body workouts allow you to train more efficiently,” says Luke. “You might not get the same volume of training in, but if you do a well-rounded full-body session twice a week you can still hit that sweet spot for growth.”
The easy way to do this with Centr is to use the Self Guided workout section and filter for 'full body' & 'muscle-building' workouts.
When you can only train once per week: Let’s say you only have one chance to pick up the weights, should you even bother? Something is always better than nothing. “You don’t need a crazy long gym session to create that stress and stimulus for your muscles,” says Luke.
“For example, the other night I was pushed for time and I hadn’t trained. I wanted to hit my arms, so I did a heavy and intense 10-minute workout with drop sets (training until failure), and my arms were shaking.”
2. New rule: does it get me to my goal?
When you’re busy, you’ve got to make every minute of training count. Look for the things that are most likely to lead to your goal, and prioritize them. Don’t get distracted!
Sure, going for a run is good for you, but will it build your biceps? If you’re really determined to build muscle but you have too much on your plate, it may be time to cut your 45-minute runs by half.
By managing your available time better, you’ll be able to make space for the important stuff.
3. Think big, lift big
“Compound exercises are great for people who are time poor because you get more bang for your buck,” says Luke.
1
/2
When you only have time for a short session, focus on compound moves like deadlifts to maximize your results. And don’t forget, Bobby is always watching.
“For example, a deadlift is one of the best exercises you can do, because it hits your posterior chain, your back, your biceps, core, traps… almost half of your body in one exercise." Luke says.
“Squats, pull-ups, bench presses and shoulder presses will also work multiple muscle groups at once. Isolation exercises are good in some cases, but not when you’re really pushed for time. Think big.”
4. Milk it
Angie has a deceptively simple tip to up your calorie and protein intake to fuel muscle growth: “Drink a glass of milk with your meals or snacks. This is a quick and easy way to consume more calories and milk is an excellent source of both whey and casein proteins.”
“If you can’t consume dairy, you can sub in soy milk. Just keep in mind most nut-based milks such as almond milk will not provide similar calories or protein as dairy or soy.”
5. Go slow (cooked)
You know you need to eat a lot to gain muscle, but cooking is the last thing you have time for. Angie’s solution? Use a slow cooker.
“Slow cooker meals are a fantastic option for people with busy schedules. You can ‘set it and forget it’ – simply toss your ingredients into the slow cooker, set the timer, then you’ll have a nutritious dinner ready and waiting when you’re done for the day." Angie says.
“Sergio’s Slow-cooker Hearty Chicken & Root Vegetable Soup is a prime example: only 15 minutes prep time and over 47 grams of protein per serving.”
The large portions you can make in a slow cooker also mean these meals are perfect for batch cooking and freezing – therefore cutting down on future cooking.
2
/2
Want more set and forget slow cooker recipes to save time? We’ve lined up 6 of the best.
6. The freezer is your friend
Getting adequate carbs is essential for building muscle, especially if you have a high training load. But boiling a pot of rice night after night can take up a significant amount of time.
Angie’s advice? Don’t fear frozen foods.
“You can buy frozen precooked whole grains such as quinoa or rice, and even potatoes in order to add more wholesome carbohydrates to your plate. Simply throw them into a skillet or the microwave to reheat, then pair with the rest of your plate.”
“
Just one night of sleep deprivation can cut muscle protein synthesis by 18 percent.
”
7. Shhh, muscle-building in progress
Take it from Luke: “We all get caught up on smashing ourselves in the gym, but muscle growth only happens when we rest and get enough sleep.” You should be aiming for 7-9 hours each night to promote the recovery and restoration processes.
Angie agrees, adding that “the quality of sleep is just as important as quantity.”
Just one night of sleep deprivation (getting little to no sleep) can cut muscle protein synthesis by 18 percent and negatively impact your training performance. So keep a regular sleep schedule, skip caffeine in the afternoon and stop scrolling your phone in bed.
Sign up to unlock your full potential
Coaching On Demand and And In Your Hand
When you need a sweat session or an extra boost, your personal fitness coach is just a tap away.
Fitness On Your Terms
Goodbye cookie-cutter workouts and generic coaching. Every Centr training session is tailored to your goals.
Meals & Mindset Coaching
Elevate your performance with meals to fuel you and mindset exercises to recharge you.