of "7 Minute Muscle"
eBook By Jon Benson
Building muscle on
a limited time budget can be a TREMENDOUS challenge,
no matter if you're an elite athlete with a jam-packed
training schedule or have a family, a job, and a
multitude of other obligations that keep you out
of the gym.
So what would you
think if you could use a program that took that
"don't have time" thing out of the equation
by giving you an effective muscle-building workout
in 7 minutes a day?
Yep, load of crap
was what I first thought, too!
But I have to say,
after reading a copy of Jon Benson's 7 Minute Muscle
program, I can see exactly where he's coming from
and how not only IS it possible but it could
be just as effective as many other higher-volume
training programs that I've seen and know to
I'll say this right up front...when
I first began the book, I was struck by the similarities
in training philosophy to Escalating Density Training.
Sure enough, in black and white on page 29 of the book,
I read "Legendary strength coach Charles Staley popularized
the term density training..."
"7 Minute Muscle"
uses some VERY similar concept to EDT...for example,
- working within a defined
block of time
- not purposefully training
to failure on every set (i.e. managing fatigue)
- focusing on training
DENSITY and performance rather than just trying to make
training hurt as much as possible
- training explosively
because that's what the muscles are designed for
So the similarities are
many and the execution is SOMEWHAT similar, but overall,
Jon's taken the density training concept and really done
some original things with it. I really like the direction
he's gone with it (and legendary is such a great word).
Knowing firsthand just how
effective Escalating Density Training is, I have no doubt
the concepts you'll be using in "7 Minute Muscle"
are sound. Jon's done a nice job of explaining how his
version of density training works. I use a little bit
different explanation when talking about why density training
is so effective but the core concepts are dead on.
- you're not trashing the
nervous system, hormonal systems (endocrine) and recovery
abilities of your body by training to failure all the
- you take a set block
of time (in Jon's case, 7 minutes) and work to maximize
your workload within that timeframe
- you focus your rep ranges
on the most productive in terms of strength and muscle
So we've determined that
the program is based on sound, effective principles...principles
that I've used in my own training programs with great
the key is this...how is "7 Minute Muscle" different
from Escalating Density Training?
Honestly, that'll be tough
to answer without giving away the whole thing but I'll
take a crack at it :)
One of the core differences
is that Jon's decided to focus on one muscle group at
a time with his version (an EDT PR Zone works two bodyparts).
But don't think it's as simple as that...one of the OTHER
core differences is that you'll be working in several
different exercises in a very specific order and fashion.
I have to say, it's a very good concept and one that I'll
be very interested to try out.
Jon has also included a
tremendous amount of information on the mental aspect
of training. For example, how to reliably get in the "zone"
where you see peak performance, what it the "zone"
actually IS (in terms of brainwaves), and a whole lot
I really like that Jon has
included access to a number of training videos that show
you EXACTLY how the training is performed. Seeing something
in action is a whole different ballgame from just reading
If there is one weakness
to the program it's that it isn't so well suited to bodyweight
exercises. Increasing the resistance with bodyweight exercises
and utilizing them in the program can be a challenge.
It's definitely not impossible but it will be easier if
you've got some standard equipment like dumbells, barbells
and benches, etc.
Overall, this is a very
good program. If you're short
on time and looking for efficient muscle-building training,
this is a great option. It's definitely NOT
easy training. If you've done density training, you know
how challenging THAT can be, even though you're not always
working to failure. This is a challenging program, even
at the beginner level, but it's level of challenge is
totally targeted to what you're capable of doing.
more about "7 Minute Muscle" now