You’re looking to build muscle up quickly and you want to do it quickly. You’ve probably been told how much hard work it will require, and you’re getting mentally prepared to get to the health club five times a week for more than an hour per session.

You’ve been mislead. Conventional wisdom has led you down the wrong path.

With a properly-constructed workout, you can achieve better results in fewer than ninety minutes per week. By better, I mean that you can build muscle up just as fast as with the long, conventional workouts, but you also get several additional benefits:

• You can achieve muscle weight gain quickly and melt fat at the same time
• You will use more calories as a result of a 15-minute anaerobic workout than in a 60-minute aerobic workout
• You can increase your explosive power
• You will increase your your overall fitness level and anaerobic threshold
• You can increase your joint strength and flexibility
• You can improve your core without doing core-specific exercises

These techniques are not secrets, but aren’t widely used. These short workouts are based on intervals, which is nothing new. Intervals have been used successfully for quite a few years. But how you apply those intervals will determine your success. That’s why it’s vital that you choose a solid plan if you want to achive muscle weight gain.

The two primary types of interval training you’ll focus on are high intensity interval training (HIIT) and Tabata training. HIIT sessions are generally used for the cardio workouts, and 15 minutes will replace 45 to 60 minutes of traditional aerobic activities.

Tabata training is just one form of strength training using compound exercises and intervals that will have your muscles melting in 20-second sets. You can also generously sprinkle in functional exercises, sports-specific exercise, kettleball training and more to keep your sessions fun. But prepare for effort — you can’t build muscle up unless you put forth maximum effort during your sessions.

But these types of workouts aren’t for the squeamish. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you’re ready, put your game face on and get to work. You’ll love the results!