Starting Out

What you need to do is limit your workout time to 20-40 minutes and still be able to hit your entire body through the week. The major-minor rotation workout is an awesome way to see great results and limit your tine in the gym. The body is broken into major and minor muscle groups and this workout consists of rotating exercises each day between the major and minor muscle groups.

The Major-Minor Rotation Workout: How it works

The workouts will be rotated between the major and minor muscle groups. Every other day you will switch. For example, Monday you will do chest exercises, a major muscle group. Tuesday you will focus on a smaller muscle such as biceps or triceps (see sample workout plan below). This allows you to work out consistently without getting fatigued and limits your workout to only 20 minutes on the day you don’t do cardio.

Due to the fact that you are only working one major or two minor body parts a day it allows you to get a good workout, fatiguing the single muscle group but allowing you to keep your endurance up for your next workout. The advantage to the major-minor rotation work-out is that it also allows you recovery time in between your workouts. As a rule of thumb, try to do 3-4 exercises per body part and 4 sets per exercise.

It is recommended to always do one warm-up set and three working sets. Remember to use heavier weights with fewer reps if you are trying to achieve mass growth and lower weights with higher reps for toning. If you are new to working out, I have listed the major and minor muscle groups below.

The Major Muscles

The five largest major muscle groups include legs, glutes, chest, back and shoulders. Legs consist of the quadriceps and hamstrings. The quadriceps are the group of muscles which make up the front of the thigh while hamstrings make up the back of the thigh. The glutes includes the gluteus maximus, which is the big muscle covering your butt.

Chest is comprises of both the pectoralis major and minor which are fan shaped muscles that cover the front of the upper chest. There are multiple back muscles including trapezius which is the upper portion of the back running from the back of the neck to the shoulders, rhomboid muscles in the middle of the upper back between the shoulder blades and latisimus dorsi better known as lats which are the large muscles of the mid-back. Shoulders include the deltoids which cap off the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear).

The Minor Muscles

There are several smaller muscle groups including the biceps, triceps, abdominals, and calves. Biceps are the muscle that make up the front of the upper arm while triceps create the back of the upper arm. Abdominals incorporate the rectus abdominus, running the length of the abdomen and the obliques, which go down the sides and front of the abdomen. The calf muscles are on the back of the lower leg. They include the gastrocnemius and the soleus. The gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius.

Putting It Together!

So in conclusion, remember to give yourself plenty of recovery time, try this workout routine to see what great results can be done while still minimizing your time in the gym, and what it can do for you!

Click HERE for your sample workout!

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