This workout is going to give you a MASSIVE pump in your chest...

This version of Time-Volume Training focuses on one muscle group (chest, in this case) with two different forms of movement (closed kinetic chain and open kinetic chain) done for the same movement pattern.

The pump you get from this style of training is flat-out INSANE.

 

 

A Closed Kinetic Chain exercise is an exercise where your hands or feet are anchored/unmoving and your body moves through space. For this combo, our exercise will be the elevated-foot push-up (and you can use any variation of the push-up you like for this).

An Open Kinetic Chain exercise is an exercise where your body is anchored/unmoving and your limbs move through space with the resistance. For us, this will be a bench press (barbell, dumbbell or machine).

The exercises both work the same horizontal push movement pattern, using the exact same muscles, however because you're varying the anchor points, muscle activation is different. This activates more fibers in the target muscles, in a different way, leading to greater overall workload on the target muscles...and greater muscle growth.

 

 

What Is Time-Volume Training?

Time-Volume Training is a system that uses training volume instead of intensity to build muscle and strength (and burn fat!). This basically means you get results by doing a lot of "easier" work instead of less "harder" work.

TVT is perfect for training at home with bodyweight, light weight or limited equipment.

To perform the "base" version of Time-Volume Training, you would select a weight you can get 10 reps with and then perform sets of 3 reps, with 10 seconds rest in between sets. Then you just keep repeating those 3-rep sets until you can't get 3 good reps. Then you increase the rest to 20 seconds.

Instead of adjusting weights or reps, you're adjusting REST.

This method of training has a TON of benefits, that you can read more about here.

 

Here's the video demo for this workout...pictures and full rundown below...

 

 

 

How to Do It

Set your timer for your desired time block, e.g. 5, 10, 15 minutes..even as much as 40 minutes, if you really want to push it! You can start with either bench press or push-ups. The order doesn't matter as you'll be alternating frequently between the two. I'll show bench press to start with.

For this exercise, use a weight you could get at least 15 quality reps with.

Perform 3 reps.

Rest 10 seconds, then perform 3 reps of the elevated foot push-up (or whatever push-up variation you prefer).

The push-up should be less resistance then the bench press. On the bench, use a weight you could get 15 reps with. It may seem light but the volume and the muscle activation will definitely catch up with you.

Keep going back and forth on 10 seconds rest until you can't get 3 reps on either exercise (likely the bench press). Then go to 20 seconds rest and repeat, then to 30 seconds rest, if necessary.

 

Download a PDF of This Workout and Three MORE Amazing Workouts Like It, FREE....

 

Like This Workout?

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