Even if you have a busy schedule, you can still achieve muscle growth. Welcome back, Dr. Milo Wolf here with Strong by Science, where we delve into how to make your training more time-efficient, allowing you to grow muscle even with only an hour or two of training time per week. This could mean two half-hour sessions, a couple of one-hour sessions, or even four 30-minute sessions. No matter your time constraints, here’s what you need to do.
First, consider that with limited training time, you might not be able to maximize your progress fully. However, you can still achieve significant gains. Secondly, with time constraints, fatigue and recovery become less of a bottleneck. Your training will be more limited by the time you can spend exercising than by your ability to recover between sessions. Therefore, our emphasis shifts from minimizing fatigue to maximizing growth within the available time.
The information below is based on a video from Dr. Milo Wolf, where he sheds light on what people can do to maximise muscle growth in the least amount of time possible.
Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat. The information for this article is based on his meta-analysis and conversation with another heavy weight in the bodybuilding community: Mike Israetel.
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Tip 1: Minimum Effective Volume
With as few as five sets per muscle group per week, you can still see muscle growth. A 2017 meta-analysis by Schoenfeld and colleagues found that even one to five sets per week led to muscle growth. Although this study included both trained and untrained participants, aiming for at least five sets per week per muscle is a good rule of thumb if you’ve been training for a while. Additionally, another meta-analysis by Baz-Valle and colleagues found appreciable hypertrophy even with lower volumes below 12 sets per week per muscle. Volume counts both directly and indirectly, so a set of bench press contributes to the chest, triceps, and front delts. Reaching five to twelve sets per week per muscle is quite manageable.
Tip 2: Train to Failure
If you don’t have much time to train, take your sets to failure or even beyond. A meta-regression by Robinson and colleagues found that hypertrophy increased as sets were taken closer to failure. Therefore, in limited training time, taking each set to true failure makes each set more effective. While going closer to failure induces more fatigue, this isn’t a concern with only an hour or two of training per week. Preliminary evidence also suggests that training past failure might be beneficial. For instance, using drop sets—where you reduce the load upon reaching failure—has shown similar hypertrophy effects as traditional sets. An unpublished study I was involved in found that training past failure using partial reps resulted in 50% more hypertrophy in the calf muscles compared to stopping at full range of motion failure.
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Tip 3: Focus on Compound Movements
Utilise multi-joint or compound movements as the foundation of your training. Research indicates similar hypertrophy results from single versus multi-joint training. Since compound exercises engage multiple muscle groups simultaneously, they are ideal for time-efficient training. For example, a full-body workout twice a week including a hip hinge, a squat pattern, a pressing exercise, and a pulling exercise can effectively target your entire body.
Tip 4: Minimise Warm-Up Time
A minimalist warm-up routine is essential. Only hard sets close to failure grow the most muscle, so spending excessive time warming up is counterproductive. Limit warm-up sets to two or three per exercise unless prescribed otherwise by a physiotherapist. A quick dynamic warm-up or performing the movement itself for a few sets is the most time-efficient approach.
Tip 5: Use Special Techniques
Consider special techniques like antagonistic paired supersets, myo-reps, or drop sets. Supersetting antagonistic movements (e.g., bench press and row) with no muscular overlap doesn’t impair performance and doubles the volume in the same time. Drop sets also allow for similar hypertrophy but reduce training time by 50-70%.
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Tip 6: Opt for Time-Efficient Exercises
Some exercises are more time-efficient than others. Dumbbell exercises and stack-loaded machines are generally quicker to set up than barbell exercises or plate-loaded machines. Also, bilateral movements save time over unilateral ones, training both sides simultaneously.
Tip 7: Manage Fatigue During Sessions
Spread out fatiguing exercises throughout the session to manage overall fatigue. For example, alternating between a squat and an isolation movement helps maintain energy levels and reduces rest time.
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Tip 8: Minimise Rest Times
For hypertrophy, rest times of 1-2 minutes between sets are optimal. Resting for less than a minute can reduce hypertrophy, so aim for at least 1-2 minutes depending on the exercise and muscle group.
Tip 9: Opt for Low Repetition Sets
Low repetition sets (5-8 reps) take less time to perform and cause less fatigue, allowing for shorter recovery times between sets. However, finding the balance between heavier weights and set duration is key.
Tip 10: Maximise Your Final Set
Just before leaving the gym, do one last set. This can be a drop set or a particularly tiring exercise, ensuring you cram in as much stimulus as possible within your limited time.
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Bonus Tip: Be Flexible with Exercise Order
In busy gyms, flexibility with exercise order is crucial. Waiting too long for equipment wastes precious training time. Research indicates exercise order doesn’t significantly affect hypertrophy, so adjust your routine as needed.
Training with limited time requires strategic planning to maximise muscle growth. Focus on essential techniques such as minimum effective volume, training to failure, and compound movements. Minimise warm-up time, utilise special techniques, and manage fatigue effectively. Additionally, opt for time-efficient exercises and manage rest times appropriately. Flexibility with exercise order and maximising the final set ensures every minute counts. By implementing these tips, you can still achieve significant muscle growth even with a constrained schedule.
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Can I really grow muscle with just one or two hours of training per week?
Yes, you can still achieve significant muscle growth with limited training time. By focusing on key strategies such as training to failure, using compound movements, and employing techniques like drop sets, you can maximize muscle hypertrophy within a short duration.
How many sets per muscle group are effective for muscle growth in a limited time?
Aim for at least five sets per muscle group per week. Research indicates that even one to five sets can lead to muscle growth. For more significant gains, aim for five to twelve sets per week per muscle group.
Should I train to failure if I have limited time to work out?
Yes, training to failure can be particularly beneficial when you have limited time. Taking sets to true failure maximizes hypertrophy, making each set more effective. Additionally, training beyond failure using techniques like drop sets can further enhance muscle growth.
What types of exercises should I prioritize in my limited training time?
Focus on multi-joint or compound movements as they engage multiple muscle groups simultaneously. Exercises such as squats, deadlifts, bench presses, and rows are ideal as they provide a comprehensive workout within a short period.
What are some time-saving techniques I can use during my workouts?
Incorporate techniques like antagonistic paired supersets (e.g., bench press followed by rows) and drop sets to cut down on training time. These methods allow you to perform more work in less time without compromising effectiveness.
Are there specific exercises that are more time-efficient?
Yes, exercises involving dumbbells and stack-loaded machines are generally more time-efficient than barbell exercises or plate-loaded machines. Bilateral movements (training both sides simultaneously) also save time compared to unilateral movements.
How can I make my warm-up more time-efficient?
Keep your warm-up short and specific. Limit it to two or three sets of the exercise you are about to perform. A quick dynamic warm-up or performing the movement itself for a few sets can suffice. Avoid prolonged static stretching unless prescribed for an injury.
How should I manage rest times to maximize efficiency?
For hypertrophy, rest for 1 to 2 minutes between sets. This duration balances adequate recovery with maintaining workout intensity. Rest on the higher end of this range for lower body compound movements and on the lower end for upper body single-joint exercises.
Is it beneficial to perform low repetition sets in limited time?
Low repetition sets (5 to 8 reps) can be more time-efficient and cause less fatigue, allowing for shorter recovery times between sets. However, ensure the weights are sufficiently heavy to make these sets effective.
How can I maximize the final moments of my workout?
Before leaving the gym, perform one last set of an exercise, potentially as a drop set. This additional set can add valuable stimulus to your muscles, making the most of your limited time.
Can I still see results if I change my training schedule frequently due to time constraints?
Yes, as long as you maintain consistency in your overall volume and intensity. Focus on hitting your weekly set targets and training to failure, regardless of how you split your sessions.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.