How to Get MORE Growth In Less Time (3 Gym Hacks)

Summary

This script discusses the possibility of achieving muscle growth with fewer gym sessions through three time-saving strategies: optimizing workout volume, choosing effective exercises, and employing techniques like supersets and drop sets. It suggests that three sets per muscle per week can maintain gains, and 4-7 sets are optimal for maximum gains with minimal time. The script also emphasizes the importance of proper form, training close to failure, and long muscle length training for better results.

Takeaways

• 💪 It's possible to build muscle effectively with fewer workouts, according to scientific research.
• 🏋️‍♂️ The first strategy for time-efficient workouts is to focus on the optimal volume of sets per muscle group.
• 📈 Studies suggest that three sets per muscle per week can maintain gains, while 4-7 sets are optimal for maximum gains with minimal time.
• ⏱️ A full-body workout can be completed in as little as 30 minutes by reducing sets and optimizing rest times.
• 🚫 Training to failure is crucial when doing fewer sets to maximize muscle growth.
• 🔍 Choosing exercises that provide the most gains, like long muscle length training, is essential for minimal volume workouts.
• 🧠 Proper form is critical when doing fewer reps, as each rep has a greater impact on muscle growth.
• 🤸‍♂️ Supersets can save time by pairing exercises that work opposing muscle groups, allowing for continuous training with minimal rest.
• 🔄 Drop sets, where weight is decreased after reaching failure, can be effective for muscle growth despite reducing workout time.
• 📊 A meta-analysis by Brad Schoenfeld showed a dose-response relationship between muscle growth and the number of sets, with higher sets leading to more growth.
• 🍽️ Nutrition plays a significant role in muscle building, and optimizing diet can lead to better results even with fewer workouts.

Q & A

Is it possible to build muscle with fewer workouts per week?

Yes, according to the latest science, it is possible to build muscle with fewer workouts per week by focusing on effective strategies.

What is the first time-saving strategy mentioned for building muscle?

The first strategy is to do the least number of sets that still provide a solid return in gains, which is suggested to be around three sets per muscle per week.

What did the 2002 study mentioned in the script find about muscle growth with minimal workout volume?

The 2002 study found that even with an extremely low volume of just three sets per muscle per week, subjects were still able to build a bit of muscle.

What was the result of the study that had subjects do 27 sets for their quads every week?

The study found that after reducing the volume to nine sets per week, subjects continued to gain muscle, and those who reduced to three sets maintained their gains.

What does the meta-analysis led by Brad Schoenfeld suggest about the relationship between muscle growth and the number of sets?

The meta-analysis suggests a dose-response relationship, with 10-plus sets per muscle per week resulting in the most growth, but even one to five sets can yield about 60% of the maximum gains.

What is the recommended sweet spot for sets per muscle per week to maximize gains with minimal effort?

The sweet spot is suggested to be 4 to 7 sets per muscle per week for maximizing gains with minimal time and effort.

What should be considered when applying the minimal volume strategy to workouts?

When applying the minimal volume strategy, it's important to train close to failure, choose exercises that provide the most gains, and ensure proper form for every rep.

What is the concept of antagonist super sets and how can they save time during workouts?

Antagonist super sets involve doing an exercise for one muscle group and then immediately doing an exercise for the opposing muscle group, allowing one muscle to rest while the other works, thus saving time.

What is the importance of keeping transition time short between antagonist super sets?

Keeping the transition time short, no longer than a minute, can lead to unique benefits such as being able to do more reps compared to taking longer rest periods.

How does the drop set method work and how can it be time-efficient?

The drop set method involves doing a set to failure, then immediately decreasing the weight and doing as many reps as possible, continuing this process for about two or three drop sets. This method can be time-efficient as it maximizes effective reps in a shorter period.

What is the recommended weight decrease per drop set according to the studies mentioned?

The recommended weight decrease per drop set is usually around 20%, ensuring that each subsequent set is still challenging but allows for more reps.

Where can viewers find the time-saving workout routines mentioned in the script?

Viewers can find the time-saving workout routines by visiting builtwithscience.com and downloading them from there.

Outlines

00:00

💪 Maximizing Muscle Growth with Minimal Workouts

The paragraph discusses the possibility of achieving significant muscle growth with fewer workouts by applying time-saving strategies backed by scientific research. It emphasizes the concept of workout volume, suggesting that the first few sets in a workout are the most effective for muscle growth, with diminishing returns for additional sets. The text references studies that show even a minimal volume of one to three sets per muscle per week can lead to muscle growth. A meta-analysis by Brad Schenfeld is mentioned, which found a dose-response relationship between muscle growth and the number of sets, with 10+ sets per muscle per week being optimal but 5-9 sets still yielding about 80% of maximum gains. The paragraph concludes with a recommendation for a 3-day full-body workout that trains each muscle with around six sets per week, which could be completed in 30 minutes, including rest and transition times.

05:02

🏋️‍♂️ Time-Saving Strategies for Efficient Workouts

This paragraph introduces three time-saving strategies to enhance workout efficiency. The first strategy focuses on training close to muscle failure to maximize growth with fewer sets. The second strategy is about selecting exercises that provide the most gains, with an emphasis on 'long muscle length training', which suggests that muscles respond better to exercises that stretch them. The importance of proper form is also highlighted to ensure that each rep contributes to muscle growth. The paragraph then introduces the concept of 'super sets', where two exercises are performed back-to-back with minimal rest, specifically antagonist super sets that work opposing muscle groups. The benefits of keeping transition times short are discussed, along with a list of effective antagonist super sets. The third strategy involves 'drop sets', where after reaching failure on a set, the weight is immediately decreased and the exercise is performed again until failure, repeated two or three times. The paragraph explains that drop sets capitalize on 'effective reps', where the last few reps of an exercise contribute most to muscle growth. It suggests that drop sets can provide similar or even greater growth compared to traditional sets, despite reducing workout time. The paragraph concludes with advice on the number of drop sets and the appropriate weight reduction for each set.

Keywords

💡Workout Volume

Workout volume refers to the total amount of work done during a training session, typically measured by the number of sets and repetitions performed for a particular exercise. In the context of the video, it's discussed how performing fewer sets can still lead to significant muscle growth, as long as the training intensity is high. The video mentions studies that show even as few as one set per exercise can lead to muscle gains, suggesting an optimal volume for efficient workouts.

💡Muscle Growth

Muscle growth, or hypertrophy, is the increase in muscle fiber size and is a key goal for many individuals engaging in resistance training. The video explores how muscle growth can be maximized with time-efficient strategies, such as performing fewer sets at higher intensity. It also discusses the dose-response relationship, where more sets typically lead to more growth, but there's a point of diminishing returns.

💡Training to Failure

Training to failure means performing an exercise set until one is unable to complete another full repetition with proper form. The video emphasizes the importance of training close to failure for maximizing muscle growth, especially when performing fewer sets. It suggests that even with minimal volume, pushing each set to near failure can still yield significant gains.

💡Long Muscle Length Training

Long muscle length training involves performing exercises in a way that maximizes the stretch on the muscle fibers. The video mentions that some muscles may respond better to this type of training, which can be a time-efficient way to stimulate growth. It's suggested as a strategy for choosing exercises that provide the most gains in the limited number of sets.

💡Antagonist Super Sets

Antagonist super sets are a workout technique where exercises for opposing muscle groups are performed back-to-back with minimal rest. The video explains that this method can save time while still allowing for muscle growth, as long as the exercises are chosen carefully and the training is intense. For example, doing a bench press (chest exercise) followed immediately by calf raises (lower leg exercise).

💡Drop Sets

Drop sets involve performing a set to failure, then immediately decreasing the weight and continuing to perform reps until failure again, repeating this process for a set number of times. The video discusses how drop sets can be an effective time-saving strategy, as they allow for a high volume of effective reps in a short amount of time, leading to muscle growth.

💡Effective Reps

Effective reps are the last few repetitions in a set where the muscle is being pushed to its limit and is under the most stress. The video explains that while drop sets may reduce the total number of reps and weight used, they increase the number of effective reps, which can lead to greater muscle growth in a shorter time frame.

💡Time-Saving Strategies

Time-saving strategies refer to methods that allow individuals to achieve similar fitness results in less time. The video outlines several strategies, such as high-intensity training with fewer sets, super setting, and drop sets, that can help individuals optimize their workouts to build muscle with minimal time investment.

💡Meta-Analysis

A meta-analysis is a statistical analysis that combines the results of multiple scientific studies to draw overall conclusions. In the video, a meta-analysis led by Brad Schoenfeld is mentioned, which compared different volumes of training and their impact on muscle growth, providing evidence for the effectiveness of various training volumes.

💡Nutrition

Nutrition plays a critical role in muscle growth and recovery. The video mentions that even with minimal training volume, proper nutrition can significantly impact results. It suggests that individuals can achieve better results by focusing on their diet in addition to their workout routines.

💡Optimal Volume

Optimal volume in the context of the video refers to the most effective amount of training to stimulate muscle growth with the least amount of time and effort. The video suggests that 4 to 7 sets per muscle per week is likely the sweet spot for achieving maximum gains efficiently.

Highlights

It is possible to build muscle effectively with fewer workouts per week.

Three time-saving strategies have been shown to be effective for muscle growth.

The first strategy involves optimizing workout volume to maximize gains with fewer sets.

Research suggests that the first few sets in a workout are the most effective for muscle growth.

Doing more sets beyond a certain point may not contribute to additional growth and could lead to muscle loss.

A study found that training with just one set per exercise, three times a week, can still lead to muscle growth.

Another study showed that reducing the volume to nine sets per week after an initial high volume period still allowed for muscle maintenance.

A meta-analysis by Brad Schenfeld found a dose-response relationship between muscle growth and the number of sets.

Three sets per muscle per week may be enough to maintain gains, while 4-7 sets are optimal for maximum gains with minimal time.

A full-body workout that trains each muscle with around six sets per week can be completed in as little as 30 minutes.

To maximize gains with minimal volume, train close to failure on every set.

Select exercises that are most likely to give the most gains, especially those that involve long muscle length training.

Proper form is crucial when doing fewer sets to ensure each rep counts.

The second strategy involves using antagonist supersets to save time while working out.

Antagonist supersets involve working one muscle and then immediately working the opposite muscle.

Keeping transition time between supersets short can lead to increased reps and gains.

The third strategy is using drop sets, which involve decreasing weight and continuing reps after reaching failure.

Drop sets can provide the same or even more growth despite reducing workout time significantly.

It's important to ensure that each drop set still pushes the muscle to failure for optimal gains.

The study protocols for drop sets usually involve decreasing the weight by 20% after each set.

Three time-saving workout routines are provided, each designed to be completed in as little as 30 minutes.

Nutrition plays a critical role in muscle growth and can significantly impact results regardless of workout volume.

Transcripts

is it possible to work out half as much

as you are right now do just a few 30

minute workouts per week and build just

as much if not more muscle according to

the latest science yes there's three

time-saving strategies that have been

shown to be most effective I'll show you

how to properly apply them to your

workouts to get more gains and less time

so the first strategy has to do with

your workout volume during a workout the

first few sets you do for a muscle give

the most gains but as you do more and

more sets you get less growth relative

to the additional effort you're putting

in eventually you actually reach a point

where you don't get any additional

growth from doing more sets and may even

result in muscle loss if you take it way

too AP so to save time in the gym you

want to do the least number of sets that

still gets you a solid return in gains

and there's a few studies we can look at

to find what that amount is one study

from back in 2002 had trained subjects

to just one set of bench press and one

set of leg press three times a week for

12 weeks despite the extremely low

volume in this case just three sets per

muscle per week they were still able to

build a bit of muscle another study took

a different approach they had subjects

do 27 sets for their quads every single

week after 4 months they measured how

much muscle was built and then split the

subjects into one of three groups one

group dropped their volume to just nine

sets per week another dropped to just

three cents per week and the final group

didn't lift at all after 8 months at

this new volume the no lifting group's

muscles returned back to normal the

three set per week group were able to

maintain their new gains whereas the

nine set per week group ended up gaining

even more muscle now the last study I

want to look at before providing some

recommendations is a metaanalysis led by

Brad shenfeld they compared 1 to 5 5 to9

and 10 plus sets per muscle per week

what they discovered is a dose response

relationship between muscle growth and

the number of sets per form with 10 plus

sets per muscle per week resulting in

the most growth but what's interesting

is that the 5 to n set group still

experience about 80% of the max gains

and the one to five set group we still

able to get about 60% of it so based on

the research we have so far it seems

likely that three sets per muscle per

week is probably enough to maintain your

gains and maybe even build a little

muscle depending on how inexperienced

you are but 4 to seven sets per muscle

per week is likely the sweet spot to get

the most gains with the least amount of

time and effort now at the end of the

video I'll give you guys some free

time-saving workout routines that take

care of all the sets reps and exercises

for you but for now here's an example of

what this could look like with a 3-day

per week full body workout that would

train each muscle with around six sets

per week assuming 2 minutes rest between

sets and 1 minute transition time

between exercises the whole workout

could be completed in as little as 30

minutes and you can also just apply this

strategy to your current routine by

cutting down the number of sets and or

exercises on all your workouts or just

do so on days where you're busy or just

not feeling it and need a quick workout

however if you are going to go with this

minimal volume there's three things you

need to start doing in all your workouts

to continue making almost as much or

possibly even more gains than you were

before first off research has shown that

The Closer you train to failure the more

growth you'll get but also the more

fatigue you'll create in your case you

don't have that many sets to recover

from so to get the most growth possible

every single set you should be pushing

at least one to two reps short of

failure and even going all the way to

failure on exercises where it's safe to

do so second since you're only doing a

limited number of exercises it's

crucially you pick the ones that are

most likely to give the most Gaines and

there is a really exciting area of

research called long muscle length

training basically it seems like some

muscles May respond better to exercises

that challenge them the most when

they're in a stretch position I cover

this research in more depth than and

explain exactly what exercises to do for

what muscle groups in my past video

which I'll link in the description box

down below and at the end of the video

and lastly you need to dial in your form

every single rep you do matters that

much more now some of you may be

wondering what if I don't want to do

less what if I still want to train at

the optimal volume and use other ways to

cut down my time or what if I want to

make my minimalist workout even more

time efficient this is where the next

two time saving strategies coming handy

so you've probably heard of super sets

where you do two exercises back to back

with no rest while this can cut your

workout time down in half most people

don't do them properly and end up

compromising their gains the key is to

use what's known as antagonist super

sets this involves doing an exercise

that works one muscle and then almost

immediately after doing an exercise that

works the opposite muscle this way one

muscle is resting while the other is

working but how long it takes you to

catch your breath between the two

exercises seems to be important one

study showed that keeping the transition

time as short as possible no longer than

a minute led to a unique benefit where

subjects could actually do more reps

than they could when they took longer

rest or just perform the exercises

without super sets however keep in mind

that suets will only work if you're

still pushing your muscles close to

failure every set so just take as long

as rest as you need to prevent your

cardio from holding your back now here

is a list of the best antagonist super

sets that you can start apply to your

routine but also don't feel limited to

just these you can basically superset

any two exercises that don't train the

exact same muscles and wouldn't be

overly fatiguing when done back to back

bench press with calf raises chest flies

with lateral raises and leg extensions

or leg curls with pretty much any nearby

upper body exercise are all great

examples but if there's any exercises

you can't end up super setting or would

just prefer not to this is where the

next method can come in handy so usually

you do a set of an exercise rest do

another set and repeat until you've

completed your desired number of sets

but with strategy three you do your

first set until you can't do any more

reps decrease the weight and immediately

do as many reps as you can and continue

dropping the weight until you complete

about two or three drop sets in total

now before I share what exercises you

should and should not apply this method

to I know what some of you may be

thinking won't this reduce the amount of

weight and Reps I can do leading to less

gain

while that is true drops has take

advantage of what's commonly known as

effective reps let's say you're doing a

set of 10 reps to failure the first few

reps you do contribute very little to

muscle growth it's the last few reps

when the muscles are being pushed to

their absolute limit where the most

growth happens so even though you're

decreasing the weight journe each drop

set your muscles are already exhausted

from your previous set to the point that

every additional rep it does now is far

more effective for growth this is likely

the mechanism behind why a handful of

studies and a recent 2022 metaanalysis

which is basically a study of Studies

have all shown drop sets to provide the

same and in some cases even more growth

despite cutting workouts down to a third

of the time but you should only use this

on certain exercises keep in mind that

during every set you have to train to

failure so you need to use exercises

where it's safe to do so and also really

quick to decrease the weight for each

drop set lateral raises arms exercises

dumbbell chest presses calf raises and

many machine exercises are all great

options I definitely wouldn't apply this

to squats and dead list and only with

bench press if you have a good spotter

now as for how many drop sets to do one

stud you replace three normal sets with

one normal set followed by two drop sets

whereas another study replaced three

normal sets with one normal set followed

by four drop sets in both studies the

drop set group led to similar growth as

a normal group so I'd say try to at at

least match the total number of sets

including your drop sets with how many

normal sets you usually do lastly as for

how much to lower the weight during each

drop set the study protocol is usually

decreased by 20% at a time so don't drop

by too much or too little you probably

won't be able to do as many reps as you

could do during the previous set but you

should definitely be able to get more

than a few just make sure you're still

tracking how much weight and how many

reps you're doing and try to progress

this over time just like you would with

normal sets so as promised I created

three timesaving workout routines for

you guys to download There's a 3-day

4-day and a 5day per week workout

routine for you guys to pick from each

workout can be done in as little as 30

minutes now I have designed these with

the optimal volume but within each PDF I

also explain how you could cut it down

to the minimalist volume we talked about

earlier if you wanted to save even more

time and you can download them all over

at builtwithscience

outcom fastworkout that said one thing

we have yet to discuss is nutrition you

can trade far less than someone else but

actually end up getting dramatically

better results by simply ding in your

nutrition and for a step-by-step

customize plan that shows you both how

to train and what to eat to build lean

muscle and lose fat faster and with less

effort then head over to build

science.com and take our quiz to find

the best plan for you also I highly

recommend giving this video watch next

to learn about a new training technique

that you should start applying to all

your workouts to build muscle even

faster thanks so much for watching and

I'll see you next time