Adapting Workouts to Your Schedule
Frequency of Exercise
A typical strength training session comprises 8 to 10 exercises, each executed in two to four sets of 3 to 12 repetitions, with rest intervals of 2 to 5 minutes between sets. Each session generally lasts between 45 to 60 minutes, and training is recommended two to three times per week.
However, for the purpose of enhancing muscle and strength, a reduced volume may suffice. Numerous studies indicate that performing either one or three sets per muscle group, two to three times per week, yields comparable increases in strength and muscle size.
It is important to note that this approach is effective only in the short term. Consistent adherence to this regimen may result in diminished muscle growth compared to performing a greater number of sets. For instance, one meta-analysis revealed that one to four sets could yield a 5% increase in muscle mass, while five to nine sets could result in a 7% increase, and more than ten sets could lead to a 10% increase.
To optimize time efficiency while still promoting muscle growth, it is advisable to aim for a minimum of four sets per muscle group per week.
The distribution of these sets is flexible. For example, if one has a full day available for training, a longer workout can be conducted to fulfill the weekly requirement in a single session. Alternatively, one may opt for frequent, brief 15-minute sessions to evenly distribute the weekly volume.
If achieving four sets for all muscle groups is not feasible, prioritize leg training, as the thigh muscles typically require more work than the arms, shoulders, and chest. For instance, one might perform three sets per week for the legs and one set for the upper body.
Repetitions and Weight Selection
Muscle hypertrophy occurs effectively with both heavy weights (exceeding 60% of the one-repetition maximum (1RM)) for fewer repetitions (fewer than 15) and lighter weights for higher repetitions. However, the latter approach necessitates reaching muscle failure for optimal growth, whereas submaximal weights do not require this.
To minimize workout duration, it is recommended to utilize weights ranging from 70% to 85% of one’s one-rep max and perform 6 to 12 repetitions per set. This strategy effectively promotes both strength and muscle mass development.
For individuals limited to home workouts, it is essential to select a number of sets and repetitions that will lead to muscle failure. While this may extend workout duration, it will significantly enhance muscle mass gains.
Recommended Exercises
It is advisable to concentrate on multi-joint movements that engage multiple muscle groups simultaneously. Examples include squats, lunges, presses, and pulls using barbells and exercise machines.
Such exercises not only conserve time but also facilitate faster strength gains compared to single-joint movements (e.g., arm curls with dumbbells, leg extensions on machines). A meta-analysis indicated that incorporating single-joint exercises into multi-joint upper-body routines did not yield greater muscle growth than performing only multi-joint exercises.
In fact, three multi-joint exercises can effectively target nearly all major muscle groups: pulling, pressing, and leg movements. For instance, squats with a barbell, bench presses, and cable rows can be utilized.
In a gym setting, it is advisable to select bilateral exercises that engage both limbs simultaneously. To increase the load at home, unilateral movements such as single-leg squats or one-arm push-ups may be employed.
Rest Intervals Between Sets
Rest periods between sets are crucial for allowing muscles to eliminate lactic acid and replenish the necessary chemicals for optimal contraction. Typically, a rest period of 3 to 5 minutes is recommended before commencing the next set; however, this is not strictly necessary.
A meta-analysis of 23 studies demonstrated that even brief rest periods of less than 60 seconds can yield significant strength gains. Nevertheless, for optimal results, slightly longer rest intervals are preferable.
For beginners, a rest period of 1 to 2 minutes is generally sufficient to recover strength and complete the planned volume. More experienced individuals may require longer rest periods, typically around 2 minutes between sets.
Training Methods to Optimize Time
Several training techniques can be employed to reduce workout duration while still providing an effective stimulus for muscle growth.
Supersets
Supersets involve performing two or more exercises consecutively with minimal or no rest. This method often combines exercises targeting different muscle groups, allowing some muscles to recover while others are engaged.
Consider incorporating the following exercises into your supersets:
- Standing press and bent-over barbell row
- Dips and pull-ups
- Leg press and leg extension machine
- Squats and hip lifts using a Smith machine
This training method can be as effective as traditional approaches that include rest after each set. A study involving 15 trained men found that eight weeks of bench press/deadlift supersets resulted in equivalent strength gains compared to traditional sets, while the superset group spent half the time training.
However, it is advisable to avoid performing heavy multi-joint exercises with free weights consecutively, as fatigue may impair performance and increase the risk of injury.
Drop Sets
A drop set is a technique in which an individual performs a set to muscle failure, then reduces the weight and continues without rest. This method may be less practical at home unless one has access to equipment with varying weights. However, if adjustable dumbbells or resistance bands are available, this technique can be effectively utilized.
To begin, perform as many repetitions as possible with the working weight. Subsequently, reduce the weight by 20% and continue the set until muscle failure.
Both standard drop sets and triple drop sets (involving two weight reductions and three mini-sets) have been shown to be as effective, if not more so, than traditional sets with rest, while requiring significantly less time.
For safety reasons, it is advisable to avoid free-weight exercises such as bench presses or squats when employing drop sets. Instead, consider safer alternatives such as seated chest presses, cable rows, leg curls, and leg presses.
Rest-Pause Method
The rest-pause method involves lifting a heavy weight to muscle failure, resting for 20 seconds, and then continuing until all planned repetitions are completed. This approach can reduce training time by approximately 85% while providing a substantial stimulus for muscle growth.
In a comparative study, one group performed three sets of six repetitions at 80% of their one-repetition maximum with 2-3 minutes of rest, while another group completed the same total of 18 repetitions using the rest-pause method. The time difference was 22 minutes, yet strength gains were comparable, with the rest-pause group experiencing a more significant increase in thigh muscle size.
However, due to the intensity and short rest periods, this method is best suited for individuals with a solid training foundation.
Warm-Up Protocols
Warm-ups can be categorized into two types:
- General Warm-Up: 5 to 15 minutes of light cardiovascular activity to elevate muscle temperature.
- Specific Warm-Up: A light-weight approach prior to strength exercises to enhance neuromuscular connection.
Combining these two warm-up types can improve one-rep maximum performance, although heavy weights are rarely utilized in training.
When training at moderate intensity (80% of 1RM), the benefits of a general warm-up are less pronounced. For instance, one study found that 10 minutes of cycling or 10 repetitions at 50% of the load did not significantly enhance performance in squats or curls.
Another study indicated that a specific warm-up improved peak power in chin-ups, regardless of whether a general warm-up was performed beforehand.
Furthermore, a meta-analysis of 21 studies found no conclusive evidence that general warm-ups reduce the risk of injury.
Therefore, if time is limited, it is permissible to forgo the 5 to 10 minutes typically spent on general warm-up activities and proceed directly to a specific warm-up for the first strength exercise.
