Build More Muscle in Less Time With Tiki Barber

After retiring from the NFL, Tiki Barber discovered how to stay fit without spending hours in the weight room. Check out his quick workout for building muscle.

Tiki Barber used to have to be good at only one thing—playing football. Which meant he could dedicate hours to working out. Today, as a radio show host and entrepreneur—he recently launched, an online portal connecting members of the public with professional athletes—Barber has far less time for fitness. Three-hour weightlifting sessions are no longer an option. To stay in shape, he's learned to perform workouts that give him the biggest muscle- building "bang" in the shortest amount of time.

"When I retired, I changed the way I do things," Barber says. He took up yoga. He began running, sometimes up to six miles at a time. And he overhauled his weightlifting routine. "I started doing supersets and complex exercises instead of one or two reps of a power lift. It wore me out physically."

The former All-Pro designed intense circuits that hit up multiple muscle groups in a hurry. His bicep-, shoulder- and leg-blasting series helps him accomplish his goals of maintaining strength and adding lean muscle to his upper and lower body, while getting him in and out of the gym quickly so he can go back to conquering the business and media world.

Barber says the benefits of training last long after he leaves the gym. "You have to challenge yourself, because every accomplishment—whether it's another rep or another mile—is important for your feeling of personal fulfillment."

Below are three exercises, meant to be performed in quick succession, from Barber's strength circuit.

Barbell Curl

Hold a barbell with your arms straight down and palms facing forward. Curl the bar to your shoulders without moving your elbows. Lower with control and repeat.

Sets/Reps: 3x10

Barbell Reverse-Grip Shoulder Press

Hold a barbell at shoulder level with your palms facing in. Drive the bar toward the ceiling until your arms are straight. Lower with control and repeat.

Sets/Reps: 3x10

Kettlebell Squat-to-Curl

Holding kettlebells at your sides, squat down until your thighs are parallel to the floor. Curl the weights to your shoulders and back down. Return to standing. Repeat.

Sets/Reps: 3x10

Check out Tiki Barber's full workout.

Photo Credit: Getty Images // Thinkstock