How to build muscle and build strength when there is almost no time
Miscellaneous / / November 28, 2021
Workouts will adapt to your schedule.
In June 2021, the scientific journal Sports Medicine published a guideV. M. Iversen, M. Norum, B. J. Schoenfeld, M. S. Fimland. No Time to Lift? Designing Time ‑ Efficient Training Programs for Strength and Hypertrophy: A Narrative Review / Sports Medicine on how to reduce the time spent on power loads.
Scientists and trainers from Norway and the United States have detailed what exercises and methods can be used to make workouts short but effective.
How many times a week do
Typically, strength training includes 8-10 exercises, each of which is performed in two to four sets of 3-12 repetitions, with a rest of 2-5 minutes between them. One lesson takes 45 to 60 minutes, workouts are held two or three times a week.
However, for muscle growth and a lesser amount will be enough. Several studies 1. C. J. Hass, L. Garzarella, D. Hoyos, M. L. Pollock. Single versus multiple sets in long-term recreational weightlifters / Medicine and science in sports and exercise
2. R. N. Carpinelli, R. M. Otto. Strength Training. Single Versus Multiple Sets / Sports Medicine volume
3. P. Androulakis-Korakakis, J. P. Fisher, J. Steele. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis / Sports Medicine have shown that both one and three sets per muscle group two to three times a week increase strength and volume in the same way.
But this only works in the short term. If you do this constantly, muscle will not grow as much as with more sets. So, in one meta-analysisB. J. Schoenfeld, D. Ogborn, J.W. Krieger. Dose ‑ response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta ‑ analysis / Journal of Sports Sciences calculated that one to four sets will provide 5% increase in muscle, while five to nine will increase muscle by 7%, and more than 10 - by 10%.
To save time and not lose much height, use something in between: try to do at least four sets per muscle group per week.
But how to distribute them is up to you. For example, if you have one full day off, you can do a long workout and do almost all of the norm in one go. Or choose frequent, but super short sessions of 15 minutes and evenly distribute the weekly volume.
If you can't do four sets for all muscle groups, give preference pumping legs Strong thigh muscles require more stress than arms, shoulders and chest. For example, you can do three sets per week on your legs and leave your upper muscles one at a time.
How many reps to do and what weights to work with
Muscles grow equally wellB. J. Schoenfeld, G. Jozo, D. Ogborn, J. W. Krieger. Strength and Hypertrophy Adaptations Between Low- vs. High ‑ Load Resistance Training: A Systematic Review and Meta ‑ analysis / Journal of Strength and Conditioning Research and when working with heavy shells (more than 60% of the one-rep maximum (1RM)) for a small number of repetitions (less than 15), and with longer approaches with a low load.
But in the latter option, for good growth, it is necessary to bring the muscles to failure, whereas when using submaximal weights this is not necessaryS. R. Nobrega, C. A. Libardi. Is Resistance Training to Muscular Failure Necessary? / Frontiers in physiology.
To shorten your workout, use 70–85% of your 1RM and do 6–12 reps per set. Such sets will help both develop strength and build muscle mass.
If you only manage to do at home, choose the number of approaches and repetitions with which it will turn out to bring the muscles to failure. This can make your workouts longer, but it will certainly provide good muscle gains.
What exercises to do
It is better to focus on multi-joint movements - those that involve several muscle groups at once. For example, squats, lunges, presses and deadlifts with a barbell and on simulators.
Such exercises not only save time, but also faster.A. Paoli, P. Gentil, T. Moro. Resistance Training with Single vs. Multi ‑ joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength / Frontiers in Physiology increase strength indicators than options involving only one joint (flexion of the arms with dumbbells, extension of the legs on the simulator).
In one meta-analysisP. Gentil, J. Fisher, J. Steele. A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training / Sports Medicine found out that if you add single-joint movements to the multi-joint movements on the upper body, the muscles will grow no more than when only the first ones are performed. So is there any point in wasting time bending your arms with dumbbells?
Basically, just three multi-joint exercises will help you engage virtually every major muscle group: deadlift, bench press, and leg movement. For example, the squat with a barbell on the back, bench press and pull to the chest on the block machine.
In the gym, choose bilateral exercises - on both limbs at once. To increase the load at home, you can try one-way movements, such as a one-legged squat or one-arm push-up.
How much rest between sets
Rest between sets is needed so that the muscles have time to get rid of lactic acid and replenish the chemicals needed for a full contraction.
As a rule, they wait 3-5 minutes before the next approach (or even more if caught interesting companion), but this is not necessary at all.
In meta-analysisJ. Grgic, B. J. Schoenfeld, M. Skrepnik. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review / Sports Medicine 23 scientific papers have found that even a short break of less than 60 seconds can provide good gains in strength. But for optimal results, it is still better to rest a little longer.
If you are a beginner, 1-2 minutes will be enough to recuperate and complete the entire planned volume. Trained people may need more - from 2 minutes between approaches.
What methods can be used
There are several workout options that can help you shorten your workout time while loading your muscles better.
Supersets
Supersets are two or more exercises that are performed one after the other with minimal or no rest. Most often, movements on different muscle groups are combined in a similar combination, so that some have time to rest while others are working.
Try supersetting the following exercises:
- bench press and barbell pull to the belt in the slope;
- push-ups on the uneven bars and pull-ups;
- leg press in the simulator and taking the leg back in the simulator;
- squats and lifting the pelvis with support on the bench in the Smith machine.
This training method canD. Robbins, W. Young, D. Behm, W. Payne. Agonist ‑ Antagonist Paired Set Resistance Training: A Brief Review / Journal of Strength and Conditioning Research be no less effective than the traditional option with rest after each set.
In one studyD. Robbins, W. Young, D. Behm, W. Payne. Effects of agonist ‑ antagonist complex resistance training on upper body strength and power development / Journal of Sports Sciences with 15 trained men, 8 weeks of bench press and deadlift supersets provided the same strength gains as traditional approaches. At the same time, the superset group spent half the time on training.
However, you should not do heavy multi-joint exercises with free weights one after another: barbell squat on the back or chest, deadlifts, bench press, and movements with heavy dumbbells. Because of the fatigue of the nervous system, you may not be able to handle the heavy weight and get injured.
Drop sets
Drop-set is a method of working with weights, in which the athlete performs a set to muscle failure, then reduces the working weight and does the next set without rest. However, this is of little use at home, since shells with different weights will be needed. But if you have collapsible dumbbells or elastic bands with different resistances, you can try.
To get started, do as many reps as you can with your working weight. Then take a shell 20% lighter and again do the approach to muscle failure.
You can use both the regular drop sets described above, and the triple ones - with two changes of weight and three mini-sets.
Two studies 1. H. Ozaki, A. Kubota, T. Natsume. Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study / Journal of Sports Sciences
2. V. Angleri, C. Ugrinowitsch, C. A. Libardi. Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men / European Journal of Applied Physiology volume found that drop sets are just as (or more) effective in building muscle than traditional rest, equal weight reps. And at the same time they take several times less time.
As for the exercises, for safety it is better not to take options with free weights: bench press or standing with a barbell or dumbbells, squats with a barbell. When you are tired, you may not be able to handle the weight and get hurt.
Instead, try safer options: seated chest press, pulldowns to your chest and abdomen, machine leg curls and extensions, machine leg presses.
Rest-pause
Rest-pause is a strength training method in which you do an exercise with a heavy weight until the muscles fail, then rest for 20 seconds and continue to work in this way until you have completed all the planned repetition.
Compared to conventional long rest sets, this option reducesP. W.M. Marshall, D. A. Robbins, A. W. Wrightson
J. C. Siegler. Acute neuromuscular and fatigue responses to the rest-pause method / Journal of Science and Medicine in Sport exercise time about 85%, better load the muscles and provide them with a good stimulus for growth.
For example, in the experimentJ. Prestes, R. A. Tibana, Ramires, E. A. Sousa. Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple ‑ Sets Resistance Training in Trained Subjects / Journal of Strength and Conditioning Research one group of participants performed three sets of six reps with 80% of the 1RM and a break of 2-3 minutes, and the other did the same 18 reps, but with a rest-pause method.
The time difference was 22 minutes, and the gains in strength were the same. Moreover, in the "rest-pause" group thigh muscles increased much more.
But at the same time, due to a short break and work to failure, this training method is perceived quite hard and is suitable only for well-trained people.
How to warm up
Warm up can be divided into two categories:
- Overall - 5-15 minutes of light cardio to raise muscle temperature.
- Special - approach with light weights before strength training to improve the neuromuscular connection.
The combination of these two types of warm-up helpsWITH. Abad, M. Prado, C. Ugrinowitsch. Combination of General and Specific Warm ‑ Ups Improves Leg ‑ Press One Repetition Maximum Compared With Specific Warm ‑ Up in Trained Individuals / Journal of Strength and Conditioning Research increase your one-rep max, but this heavy weight is rarely used in training.
When working at medium intensity (80% of 1RM), the benefits of a general warm-up are less obvious. For example, in one studyA. S. Ribeiro, M. Romanzini, B. J. Schoenfeld. Effect of Different Warm ‑ up Procedures on the Performance of Resistance Training Exercises / Effect of Different Warm ‑ up Procedures on the Performance of Resistance Training Exercises 10 minutes on the stationary bike or 10 reps at 50% of the load did not help the participants do more reps or delay the onset of fatigue in squatting and bending the arms.
In another experimentM. J. Barnes, A. Petterson, D. J. Cochrane. Effects of different warm-up modalities on power output during the high pull / Journal of Sports Sciences found that a special warm-up increases peak power in the chin pull. And it doesn't matter whether they do it in front of a common one or not.
Also, in meta-analysisJ. M. McCrary, B. J. Ackermann, M. Halaki. A systematic review of the effects of upper body warm-up on performance and injury / British Journal of Sports Medicine 21 scientific studies have found no evidence that general warm-up helps protect against injury.
Therefore, if you save time, you can skip your 5-10 minutes for treadmill and go straight to the special warm-up for the first strength exercise.
How to cool down
For many athletes, training necessarily ends with stretching, regardless of whether they have mobility problems or not.
At the same time, none of the species hitch, including passive stretching, has noB. Van Hooren, J. M. Peake. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response / Sports Medicine significant benefits for post-workout recovery, does not protect against injury and delayedR. D. Herbert, M. Noronha, S. J. Kamper. Stretching to prevent or reduce muscle soreness after exercise / Cochrane Library muscle pain. So you can safely skip this point and go home after completing the last approach.
What is the bottom line
- Do four sets per muscle group per week. If time comes, do 10 sets per week.
- Use 70-85% of your 1RM and work for 6-12 reps.
- If exercising with your body weight or resistance bands, train to muscle failure.
- If you're a beginner, rest 1-2 minutes between sets; if you have experience in strength training - from 2 minutes. The larger the muscle group and the harder the exercise, the longer rest is required.
- Give preference to multi-joint movements that involve several muscle groups at once.
- In the gym, choose bilateral exercises - for both limbs at once. Use unilate at home to increase the load.
- Choose the frequency of classes based on your capabilities. In conditions total workload set aside 10-15 minutes for short workouts; if more time appears, work to the maximum. Alternate modes as you please.
- Use drop sets, rest-pause, and supersets to increase muscle volume and stimulate hypertrophy. For beginners, it's best to try these methods on a machine to reduce the risk of injury.
- Limit warm-ups to one or two sets of light weights before heavy strength training.
- You can skip the hitch.
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