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30 MINUTE PHYSIQUE
Maximizing our physiques with 30 minute workouts
Full Time Personal Trainer helping regular people build muscle, lose fat, and move better in 30 minutes or less. No gym required. No complicated nonsense. Just effective workouts that fit real life.
Train with me: https://www.trainerize.me/profile/benen/Benen.Karski/
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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The Quick Run Down on Why I Prioritize Compound Exercises
Bottom Line up front for those of you who suffer from permanent dopamine desensitization and won't read past the headline: 1. Compound Exercises burn more calories 2. Compound Exercises train multiple muscle groups at once 3. Compound Exercises allow us to progressively get stronger for longer 4. Due to the fact that compound exercises hit multiple muscle groups at once, we are able to train more time efficiently with fewer exercises. For example, Romanian deadlift variation
30minutephysique
Jul 87 min read
3 Simple Steps to Improve your Body
Struggling to improve your body composition? Simplify. Eat more protein. Get stronger on your lifts within the 6-12 rep range. Oh – and make sure you're consistently lifting 3-5 days per week.
30minutephysique
May 21 min read
Focus on These 3 Things for the Perfect Fitness Plan
The longer I lift weights and coach, the less I worry about optimization for strength and/or hypertrophy. I increasingly focus on: 1. Repeatability (ie, sustainability over the long term) 2. Efficiency (time, convenience, and energy) 3. Sense of Enjoyment! (FUN) Focus more on what you enjoy, what equipment and time you have access to, and what you'll willingly do week after week for years into the future. Those parameters may change over time. Right now, the gym machines, ba
30minutephysique
Apr 41 min read
Lift & Read Book Club, Issue 19 (April Lifting Club Program Included)
Fiction "The Brothers K" by David James Duncan. About halfway through this family saga about baseball, religion, politics, humor, drama, etc. What a delightful read so far. Physical Culture I finally finished "C-Mass" and can officially close the books on ever reading another Paul Wade story again. Like I said in the last issue, though, this "C-Mass" book is by far the best of the 3 Paul Wade books I've read. The writing, prose, tone, and verbiage may be the most cringe of
30minutephysique
Apr 16 min read
Managing the Holidays without Sacrificing your Health and Fitness
Here's how you handle current and upcoming holiday weeks without getting all fat and sassy: Exercise. Prioritize it. Your nutrition may be temporarily thrown to the wind, but you can still exercise for at least 15 minutes every single day. Stay disciplined, do some resistance training every other day or even every day (depending how you split up your training schedule – for example, if doing full body train every other day. If doing PPL you can train just about every day). R
30minutephysique
Nov 25, 20252 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
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
Morning Coffee Ponderings: Warm Up Circuits and Daily Exercise
For a long time my warmup routine before training (for both my clients and myself) has been pretty darn good, but boring. I think we should use our warm ups to get the body prepared to lift and provide a little special attention to problem areas, or areas that get tight on most people. Call it gentle mobility and activation drills. My warm ups would look something like this: 1. Something for the glutes and hips (bird dogs, glute bridges, or clam shells) 2. Something for the
30minutephysique
Oct 21, 20254 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
Fitness Advice: Use Exercises You ENJOY!
The 30 Minute Physique Experiment Day 18 09/02/2025 Training Log. Legs Ex 1: Bulgarian split squats-7/7, 8/8 Ex 2: single leg RDL-2x10/10...
30minutephysique
Sep 3, 20252 min read
It's GOOD to be Back! FREE Full Body Program Included
I was out of town for the past week. During that time, I had coffee only once (but, on the flights back across the country I did take...
30minutephysique
Jun 20, 20254 min read
Updated "Lifting Club!"
What's up, friends. In this email I want to make you aware of some changes that are coming to one of my subscriptions that I offer. That...
30minutephysique
Mar 13, 20253 min read
Bring Back Challenging Guidelines for Increased Goal Achievement Rates
There are times where you just need some strict, but simple, rules to follow. The fitness industry has become very contrarian, and,...
30minutephysique
Mar 10, 20253 min read
Limit Your Options
Options are great. Yet, I often find myself thinking that having less options can be an advantage. Less options allow for more targeted...
30minutephysique
Mar 6, 20251 min read
Arm Training Tips
Something I'm really focusing on this year is developing my arms. Like most of you, I've pretty much always known how to properly train...
30minutephysique
Feb 6, 20253 min read
The Rule of 40
When in doubt, observe "the rule of 40" out. Or something like that. I'll make it stick. What's the rule of 40? For me, the rule of 40 is...
30minutephysique
Feb 1, 20252 min read
Kettlebells + Dumbbells = THE Way
Kettlebells are great. I think people misunderstand kettlebells, though – largely because they've been marketed in a minimalist way...
30minutephysique
Jan 28, 20252 min read
How Long Should You Rest Between Sets?
When asked how long to rest between sets I usually say, "it depends." I don't believe in dogmatic, one answer fits all people, exercises,...
30minutephysique
Jan 27, 20252 min read
Commercial Gym Archives: 01/21/2025 Training Log. Upper Body
Commercial gym archives: 01/21/2025 Training Log. Upper Long day of training people. Business is good. So, I trained at the gym where I...
30minutephysique
Jan 21, 20251 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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