How To Build Muscle In 7 Minutes? Surprising Results!

[666Amokk]

What nutrition plan were you on?

Im currently using Jon Benson's Every Other Day Diet, but im skeptical about the amount im eating (not enough)...

Great vid btw.

[larz86]

@666Amokk

Every other day diet is more for cutting fat. Here's a link to how i ate during those 6 months, send me an email if you have any questions. getripped.info/mydiet/

[maxsasz]

thanks man! i see wat u mean with the resluts

[MrEzzzkiel]

Great vid and great work-out plan! Can't wait to try it out!

Keep up the good work...

[iceydicey99]

Larz,

Great work. It's been a few months, are you still using the program? Or are you using a modified version of it? (Or something altogether different).

[larz86]

@iceydicey99

Thanks man,

Ya I'm still training with it, just started up again a week ago. I was strictly training MMA for a few months, didn't even touch the weights. I've added one minute to the mass phase and a 2 minute bodyweight exercise for the single muscle group at the end for some added hypertrophy, works great!

[SuperPerson32]

this works low weights but alot of reps it builds up the muscles slowly and more efficient

[larz86]

temporary results as in I would see some gains, run out of the supplement, and then see those gains dissapear.

7 mins a day is just the minimum for ONE muscle group per day. When people think of lifting weights and working out they usually think of a chest and back day, or legs and arms day. 7 Minute muscle focuses on one muscle groupd per day. If you want to do two, then the minimum is 14 minutes per day. One muscle group per day proved quite effective for me.

[powerlifter95]

You are right man!!!, thanks a lot for this

[Sieg2k6]

Does this programme work for complete beginners too?

-Sieg

[larz86]

Jon has protocols for beginner, intermediate and advanced. The only difference is time. Starts at 7 minutes, then 14, and finally 21. Personally I started with the 7 minute protocol then added one minute to the mass phase and bodyweight exercises for some extra hypertrophy after a few months of training. So basically yes this program is fit for people just starting out too, message me if you need any tips on exercise form or anything.

[Sieg2k6]

Thanks for the info! :D

Sorry for the late reply... I've just bought this program last night... Im gonna read through the book and hopfully start the program this week.

[larz86]

Right on man, let me know if you need any help with anything.

[larz86]

who's who?

[newforce3]

i have to do 3 days a week mandatory workouts that also include a run up to 3 miles. plus i have a demanding martial arts class 2 nights a week. I can't slack on either thing so how will this 7 minute muscle be effected with the added workload?

[newforce3]

thats so cool.

[amazingdisster]

buff

[kyle121323]

can i just ask whatsort of workout it is in like the way as isit set out to do one muscle group per day and do the like intense or is it like a toning program and isit results straight away like after a week of doing it would u realise the difference and wat sort of diet is it

[larz86]

it's density weight training program with little rest between sets (usually 15 seconds) training both for power and size. Results are fast acting as long as your diet is strong as well. For me I was using a weight gaining diet simular to what vince delmonte would recommend. I can send it to you if you'd like.

[lifevaidya]

there is no contact address and contact ph no

[Varceo1137]

so you just do compound workouts with heavy weights

[larz86]

Compound workouts yeah, but not with heavy weights. If you can bench press 100 lbs once, you'd be using 40-45 pounds or so for your lifts. The idea is lifting more volume each time, more work, more strength and muscle. 7 minutes of one muscle group per day, high intensity and short breaks between sets.

[larz86]

Keywords, dedication and proper training. Most people think they know how to weight lift, and end up waisting their time. You couldn't have said it better. I have found from experience that it's way easier for me to stay dedicated to shorter more intense workouts than long dreadful ones. Nicely done with incorporating sports and community into the equation. Because when it comes down to it fitness is a lifestyle, not a routine. And people NEED to enjoy it just like you. Thanks for the post arian

[arian50]

7 minute muscle, really? Come on people, if you want to let the fat go and get in shape stop falling for Hollywood Fad Diets and Miracle Shakes. Think 2,000 years back during the Greeks & the Romans, were they using hormone growth or 5 minute exercises to be that built? Real muscle grows over time, with dedication and proper diet.

[larz86]

I agree with you man, miracle shakes and fad diets are ridiculous. 7 minute muscle isn't some miracle, it's simply a density training program designed for people who don't have a lot of time to spend in the gym. You need lots of dedicaion and a proper diet with this program, just like any other.

[arian50]

If you want to change the way you look and feel you need DEDICATION + PROPER TRAINING. If you train extremely with density training that gets boring quickly. What I've done is train moderately; socialize, start a new hobby. Now I train, swim, and play tennis. That way I'm motivated and I don't feel like my life has become just pumping iron -- up and down. I see people getting into hollywood fads, then get bored and quit or worse quit after gains they dont change habit(s) then gain it again

[JASONMOORE87]

y not 8 minutes? lol.

[larz86]

haha, 7 is just the minimum. There are stages in the program that range from 7 minutes, to 14, to 21 depending how advanced you are as a weight trainer or if you enjoy being in the gym more often. I don't like to be in the gym for long amounts of time so I just stick to 7 minutes, then add a couple minutes of body weight exercises afterwards for good measure.

[JASONMOORE87]

Well good luck to you, but if i was you i would not rule out other ways to train in the future. its working now - but years on this might not produce same results. Remember the body gets used to certain things, including training! so maybe 30 mins - HIT - or volume etc Peace!

[larz86]

agreed my friend, one single routine your entire life is no good. Even through out the year it's good to mix it up.

[NamelessHero16]

can you tell me which excercises you exactly do in the 7 minutes of your training? I just cant believe that, thats really amazing

[larz86]

Everything is mostly free weights:

Chest: DB bench press  decline DB bench press

Arms: Rope pull arm extension concentration bicep curl

Legs: Squats with DB Lunges with DB

Back: Row Pull Back Lateral Pull Downs

Shoulders: Lateral arm raise DB Military Press DB

[Jaycee2525]

How do you do all of that in 7 mins?

Also, how tall are you?

[larz86]

just protein shakes. The first month I used weight gainer shakes, then went more natural with whey protein direct from an egg factory, with oatmeal, extra virgin olive oil, milk, and mixed frozen fruit.

[iMute0]

go to the gym and leave 7 minutes later? that is like an hilarious joke. i could go on, but ill just end by saying that i am skeptical.

[larz86]

In those 7 minutes you will probably end up lifting more volume (for that muscle group) than you will in your typical 20-45 minute workout. I was skeptical too, but instead of calling it a joke I tried it out and I'm glad I did. It's not a magical BS pill, it's just smart time effective training.

[JASONMOORE87]

takes me 7 mins to get changed for the gym & strech lol

[Kamloops77]

Hey Lars, your uncle here. I like the results you got of putting on weight and muscle, however, as you know, your 40 year old Uncle here is looking to lose pounds. Will this program work for weight loss as well?

[larz86]

Hey uncle, weight lifting overall is very effective for weightloss (fat loss), more so than cardio. Lots of people have used 7 minute muscle to shed some fat and build some lean muscle. The only difference between fat loss and muscle gain is the diet.

[oiler31]

where can i find this program ? ...

[larz86]

I can't post a link here, youtube wont let me. But look at the top right corner and you'll see a link in the video description box.

[oiler31]

so 5 months and 30 pound muscle gain .. that would put me a little over 200lbs ...i bet i could do it without the program haha

[Shokeybutsi]

this is bullshit....it takes at least 5 minutes to warm up and then another 5 to cooldown.....

[larz86]

The weights used in this program are 35% of your max one rep. So an extensive warm up is not necessary. Of course it's good to stretch the muscle you're working out first... That goes without saying. But the actual weight lifting is only 7 minutes. Don't make assumptions and call something bullshit when you don't know anything about it.

[Shokeybutsi]

ok, fair enough.....i guess if you do tabata or crossfit style workouts for 10 minutes a day it might work....

where can i find details of this workout?

[hockeyfreek888]

did u take any supplements or protein??

[larz86]

Just protein shakes. My intake was 1.4 grams of protein per pound of body weight. So to achieve that high of protein intake I had 3-4 shakes a day plus small meals in between. Pretty intense, but finally worked out for me.

[hockeyfreek888]

haha thanks...im guna try and do the same cuz i just got this workout! its pretty sick.

[in411fo]

is this for real  ?

[trinimon11]

yea its for real. this program is amazing