TURN UP THE VOLUME

Get in shape without sacrificing your social life with PT Max Cotton’s guide to muscling up in double-quick time

Building lean muscle is often seen as a massive time commitment, but it doesn’t have to be – in fact, you don’t even have to step foot in the gym. Personal trainer Max Cotton's time-efficient Badass Training system delivers results with very little kit and minimal impact on the rest of your life.

“By that, I mean the total load moved within a set time, because hitting consistent high-volume training sessions is a fantastic way to cause overload, which contributes to muscle gain.”

At home, you’re likely to be using bodyweight, resistance bands and improvised weights, so keeping the intensity up is key, which will also shorten the workout. “Keep the reps high, and the rest periods between sets short,” says Cotton.

Cotton. “You’re forcing the muscle fibres to work harder and for longer, making a lighter weight seem a lot heavier, and generating muscle growth through adaptation to this stimuli.”

The other side of the equation is eating for size. As Cotton puts it, “you can’t earn interest without cash in the bank.” He very occasionally sees people build muscle and lose fat at the same time, but they tend to be people who have never trained before.

“Find out your approximate total daily energy expenditure with an online ‘calorie expenditure calculator’ and start out eating around 300-500 extra calories per day, then review every 4-6 weeks. Aim for at least 1g of protein per pound of body weight, the same or more from carbs and the rest from fat.”

1B. PENDLAY ROW

REPS: 12

REST: 45 secs, then back to 1A SETS: 3-4

Push your backside back, with chest facing floor and neutral spine.

Lift with core engaged until your hands are in line with your lower chest.

Lower down with control, being careful not to let your back bend.

BADASS TRAINING WORKOUT

2B. SUMO HIGH PULL

REPS: 10 REST: 60 secs SETS: 3-4

Assume a wide stance, with feet about double hip-width and pointing outwards.

With shoulders retracted and head up looking forwards, initiate the lift by pushing your hips forward.

As your hips extend, shrug and lift, drawing your hands straight up until in line with your upper chest.

1A. REVERSE DEFICIT LUNGE

REPS: 10 REST: Straight into 1B

Be careful not to go too high with the ledge, otherwise you’ll strain your hip flexors.

Step back, lower your rear knee to the floor or within a few inches. Drive back up through the front leg.

1B. SINGLE-LEG PAUSE SQUAT

REPS: 10 REST: 60 secs SETS: 3-4

Bring your heels up against the ledge – a low chair or sturdy table will work well.

Lower yourself to touching (but not resting), hold for 1 sec, then drive back up.

If you struggle, go down on one leg, then come up on two feet.

2B. GOBLET SQUAT

REPS: 12

REST: 90 secs

SETS: 3-4

With feet hip-width or slightly wider, squeeze your glutes together to feel where your toes want to point.

As you lower, push your backside back as if sitting on a low ledge, keeping your knees in line with your toes.

Aim to reach ‘parallel’ or deeper with your thighs – if you don’t have a kettlebell, replace with a dumbbell or weighted rucksack.

Keep your chest up and engage your core, and avoid leaning forwards to compensate for the weight.