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30 MINUTE PHYSIQUE
Maximizing our physiques with 30 minute workouts
I'm a practical garage gym bro & certified personal trainer. I focus on effective, time efficient workouts to build muscle and lose fat, so you look and feel better.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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2 Sets per Exercise for Muscle and Strength?
I continue to find that I am a 2-set-pony. I'm smoked after 2 sets of an exercise. Partially because I tend to go pretty hard on each set. Partially because I think I'm just predisposed to responding better to lower volumes. Yet, it also may just be a result of the fact that I've been strength training for a while now, and have become pretty efficient at contracting a higher percentage of my muscle fibers on a per set basis than when I was a newer lifter and didn't have as
30minutephysique
Feb 235 min read
Life Update and the Power of Abbreviated Training
Life is crazy right now. Being efficient in my work, my writing, my lifting, cardio, nutrition, and getting my primary residence ready to sell (finish up a few projects and get everything packed, orderly, and in tip-top shape) is literally of the ut-most importance. I seem to move A LOT. Sometimes by choice, sometimes for work or family obligations, sometimes for a short term/temporary assignment, and sometimes just across town because we found a good deal on a good house. 5
30minutephysique
Jan 234 min read
Take Action First. Be Motivated Later
If you're waiting to be motivated to eat and train in a way to achieve some dream, goal physique, you'll be waiting forever. Action leads to motivation. Read that again. We often think it's the reverse, but the fact of the matter is sucking it up and taking action – doing things you need to do to reach your goals – leads to becoming motivated to continue taking action. Taking action, repeatedly, snowballs into more and more motivation and more clarity over time. Don't wait
30minutephysique
Dec 29, 20251 min read
The "30 Minute Physique" New Year Kick Start Challenge
This challenge lasts 31 days (January 1st – January 31st). It has 4 components: 1. Nutrition 2. 30 Minute Lifting Program 3. Daily 30 Minute Walk 4. Morning Recharge Routine - Whole30 Nutrition Challenge This is basically a Paleo diet except both white potatoes AND sweet potatoes are allowed. Low sugar, anti-inflammatory foods, etc. It's an elimination diet. Afterwards, you're meant to reintroduce other foods slowly and see if/what you may be sensitive to eating. It's only
30minutephysique
Dec 23, 20258 min read
Align Your Lifestyle with Your Goals
Your body and mind develop based on the lifestyle you choose to live on a regular basis. The choices you consistently make directly impact the way you look, think, and feel. If you don't like the way you look or feel, change how you spend your time. Look at adjusting your habits to align with how you want to look and feel. Looking and feeling good doesn't come as a result of consistently choosing the easy, comfortable path. Unusual results can only be achieved through grit,
30minutephysique
Nov 20, 20251 min read
Mainstream Gym Culture is Holding you Back from Becoming Seriously Fit
Fitness is more than just bodybuilding and/or powerlifting. I can't believe people have to be reminded of this. If you're stuck in an exclusive bodybuilding or powerlifting mindset of fitness, you're missing out on bucketfuls of gains...gains that are more than just muscular size and personal best 1 rep maxes. Yes, I'm eluding to the crazy idea that there is more to exercising than simply building as much muscle in specific areas as possible or building as much strength as p
30minutephysique
Nov 9, 202511 min read
Stop Wasting Your Time in the Gym! Follow this Approach for Better Results
Too many people go to the gym and spend a lot of time doing a lot of sets of a lot of exercises... But doing them poorly. Dial it back. Do less, but focus on quality and effort. We cannot focus on so many things and expect to also perform each set and each exercise well. Going into a workout where you know you've got to do a bunch of different exercises and sets inevitably leads to junk volume. You're mentally not dialed in nor willing to give high quality efforts to each se
30minutephysique
Nov 7, 20256 min read
Overcoming the Sedentary Lifestyle Epidemic
The other day I was watching a movie with my wife and one of the characters was shouting at another character that he killed their friend in a previous scene. The accused character responded, "no, sitting on his [bottom dollar] for 12 hours a day killed him!" Now, that made me think and reminded me of an article I wrote last year. I figure this is an important topic, so I'm writing about it again. The irony is that during this scene, my wife and I were firmly participating i
30minutephysique
Nov 5, 20259 min read
The Secret to Maintaining Long Term Training Consistency and Gains
Low (daily) training volume + high frequency makes exercise adherence Easy (and fun). It is such a simple formula, I don't understand why more people aren't embracing it. The fitness industry thrives on extremes. High Volume. Maximum intensity. Minimalist training. Lift every day. Lift only 1 day per week. One Lift per Day. One set per exercise. Powerlifting. Competitive bodybuilding. CrossFit. Optimal Exercise Tier Lists And that's just a handful of examples on the tip of
30minutephysique
Nov 1, 20255 min read
StrongLifts 5x5 is a BAD Program
StrongLifts 5x5 is a decent program if you want to get better at the 5 barbell lifts that make up the program (back squat, conventional deadlift, bench press, overhead press, pendlay row), but it is a terrible program if you're looking to get jacked, improve body composition, or simply maximize general health. I've been seeing this program pop up a lot lately in articles and Substacks promoting the program as the plan to use to "get jacked." This is likely a result of more an
30minutephysique
Oct 16, 202510 min read
Control your Attitude, your Happiness, and your Life
You have to protect your own peace. It's not selfish. It's personal responsibility. Here's 5 examples of how I protect my peace....
30minutephysique
Sep 30, 20252 min read
Want Gains? Do Fewer Exercises.
When it comes to exercises in the gym for more muscle and strength, focus on doing less, but doing it better. More focus. More weight....
30minutephysique
Sep 29, 20253 min read
How I Design 30 Minute Upper Body Workouts
What's up, bros?! Here's how I design 30 minute upper body workouts for the goal of more muscle and might. https://youtube.com/shorts/cV...
30minutephysique
Sep 26, 20253 min read
How I Design a 30 Minute Leg Workout
Howdy, lifting friends! Here's how I design 30 minute leg workouts for the goal of more muscle and might. https://youtube.com/shorts/1MOiCwT2KG0?si=l_DdUaWndwYv2tLK First up, warm up. I like to do 1-2 sets of an ab exercise and then do 1 set of either glute bridges (whilst squeezing a foam roller betwixt my knees or with a band around my knees) or clam shells. If I'm doing a glute bridge variation I'll do 10 reps with 5 second isometric holds at the top of each rep (either p
30minutephysique
Sep 24, 20255 min read
The 30 Minute Physique Experiment Day 30
The 30 Minute Physique Experiment Day 30 09/23/2025 Training Log: Legs Warm up: leg raise x 20, clam shells x 15/15 Ex 1: Bulgarian Split...
30minutephysique
Sep 23, 20251 min read
4 Bodyweight Exercises that can Build a Seriously Fit Physique! (For both Men and Women)
4 bodyweight exercises that really surprised me with serious gains (and now I do them with added resistance for continued gains): 1. Box...
30minutephysique
Sep 22, 20258 min read
The 30 Minute Physique Experiment Days 24-26
The 30 Minute Physique Experiment Days 24, 25, & 26 09/13/2025 Training Log: Upper Warm up: ab wheel rollouts, rear delt flyes Ex 1:...
30minutephysique
Sep 16, 20251 min read
Maintain the Habit of Training
When life gets busy, I find it's even more important to get my 3-4 lifting sessions in per week, being time efficient and keeping the...
30minutephysique
Sep 14, 20251 min read
The 30 Minute Physique Experiment Days 22 and 23
The 30 Minute Physique Experiment Days 22 & 23 09/08/2025 Training Log. Upper Body Ex 1: pullups-8,8,6 Ex 2: incline dumbbell bench...
30minutephysique
Sep 12, 20251 min read
The 30 Minute Physique Experiment Days 19 & 20
Hey hey hey! We're officially 20 "workouts" into this, here, "experiment." I put experiment in quotations, because while I'm formally...
30minutephysique
Sep 5, 20253 min read
HELLO
I'm a practical garage gym bro, who happens to also be a certified personal trainer, strength & conditioning coach, and an uncertified writer. I promote simple, but effective practices to maximize strength, hypertrophy, and body composition.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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