How to Build More Muscle in Less Time (11 Hacks)
Summary
TLDRThis video offers 10 time-saving techniques to build muscle efficiently, even with a busy schedule. Key tips include drop sets, paired supersets, shorter rest times, effective warm-ups, and focusing on the stretch during exercises. These methods help maximize muscle growth while cutting down workout duration. Additional tips include using time-efficient compound movements, exercise snacks (mini workouts), and optimizing workout structure. The video emphasizes that even just a few hours of weekly training can deliver significant health benefits. Practical applications for these strategies are provided to enhance workout routines.
Takeaways
- 💪 **Drop Sets**: Performing drop sets can lead to similar muscle growth in 30-70% less time compared to traditional sets.
- 🤸♂️ **Paired Supersets**: Pairing supersets can save up to 40-50% of workout time while promoting muscle growth.
- ⏱️ **Rest Times**: Resting for 1-2 minutes between sets is sufficient for muscle growth; shorter rest periods can significantly reduce workout duration.
- 🔥 **Improved Warm-up**: A heavy set of 1-3 reps can be an effective warm-up, potentially saving 10-20 minutes compared to longer warm-ups.
- 🌟 **Focus on the Stretch**: Emphasizing the stretch in exercises can enhance muscle growth without additional time.
- 🏋️♂️ **Make Each Set Count**: Training to failure can increase muscle growth by around 30% without added time.
- 📊 **Gauge Failure Accurately**: Most people underestimate their capacity by one rep; sticking to sets of 6-12 reps can help train closer to failure.
- 🔧 **Time-Efficient Exercises**: Compound, stack-loaded, machine, or dumbbell exercises are more time-efficient for muscle building.
- 🍔 **Exercise Snacks**: Breaking workouts into mini sessions or 'snacks' can fit training into busy schedules.
- 🏃♂️ **Workout Structure**: Saving the most demanding exercises for last can reduce the impact of fatigue on the rest of the workout.
Q & A
What is the main benefit of drop sets according to the meta-analysis by K and colleagues?
-Drop sets can offer the same muscle growth in 30 to 70% less time compared to traditional sets, but may require an additional 30% sets.
How do you perform a drop set effectively?
-Start with a weight you can lift for about 5 to 15 reps before failure, then reduce the weight by 20% without resting and continue until you reach the target number of sets.
What is a paired superset and how does it save time?
-A paired superset involves doing two exercises targeting different muscle groups back to back, allowing you to save time by utilizing the rest period of one exercise for the other.
How can reducing rest times between sets impact muscle growth?
-Resting for just 1 to 2 minutes between sets is enough to maximize muscle building, potentially cutting down workout time significantly.
Why might improving your warm-up routine save time during workouts?
-A heavy set of 1 to 3 reps with 70 to 90% of your max may be enough to warm up, saving time compared to longer warm-ups.
What does the research suggest about focusing on the stretch during exercises?
-Focusing on the stretch can increase muscle growth without costing additional time by ensuring a good stretch under resistance.
How can making each set count help in saving time at the gym?
-Training to failure or using techniques like lengthened super sets can increase muscle growth per set, making each set more effective.
What is the importance of choosing the right number of reps per set for time efficiency?
-Sticking to sets of 6 to 12 reps can help train closer to failure, which is important for muscle growth, and allows for more sets in less time.
Why are compound exercises recommended for time-efficient workouts?
-Compound exercises train many muscles at once, involving a larger fraction of the body's muscle mass, making them more time efficient.
What is the concept of exercise snacks and how can they fit into a busy schedule?
-Exercise snacks involve breaking down workouts into mini workouts that can be done in spare minutes, fitting into a busy schedule more easily.
How can the workout structure impact the effectiveness of a session?
-Saving the most demanding exercises for last can prevent excessive fatigue from slowing down the rest of the workout.
What is the minimum amount of exercise recommended for health benefits according to the studies mentioned?
-Studies suggest that 2.5 to 5 hours of vigorous physical activity per week can provide nearly all the health benefits.
Outlines
💪 Maximizing Muscle Growth with Time-Saving Techniques
This paragraph introduces ten techniques that can help save time in the gym while still promoting muscle growth. It emphasizes the effectiveness of drop sets, which can yield similar muscle growth results in significantly less time compared to traditional sets. The method involves performing a set to near failure, then reducing the weight by 20% and continuing until the target number of sets is reached. The paragraph also discusses paired supersets, which involve doing two exercises targeting different muscle groups back-to-back with minimal rest, potentially saving up to 50% of workout time. Additionally, it suggests optimizing rest times between sets, improving warm-up routines to be more efficient, and focusing on the stretch to enhance muscle stimulation without adding extra time.
🏋️♂️ Time-Efficient Exercises and Workout Snacks
The second paragraph delves into the importance of making each set count when time is limited, suggesting techniques like lengthened supersets and training to failure to maximize muscle growth without extra time investment. It also touches on the value of sticking to sets of 6 to 12 reps for better failure estimation and efficiency. The concept of time-efficient exercises is explored, advocating for compound movements that engage multiple muscle groups simultaneously. The paragraph introduces 'exercise snacks,' which are short, intense workouts done throughout the day to accumulate muscle-building stimulus. Lastly, it advises structuring workouts to save the most demanding exercises for the end to minimize their impact on rest times and overall workout duration.
🚴♂️ Balancing Busy Schedules with Effective Workouts
The final paragraph reassures viewers that even with a busy schedule, it's possible to achieve significant health benefits and muscle growth with a limited amount of exercise time. It references a study indicating that as little as 2.5 to 5 hours per week of vigorous activity can lead to substantial health improvements. The paragraph concludes with a recommendation for an app called 'myadapt' designed for time-crunched individuals seeking efficient workout routines and a promotional offer for Rascal apparel, which is highlighted as durable and squat-proof gym wear. The presenter summarizes the video's key points and provides a comprehensive guide for applying the discussed techniques to maximize muscle growth in minimal time.
Mindmap
Keywords
💡Drop Sets
💡Paired Supersets
💡Rest Times
💡Warm-up Routine
💡Stretch
💡Lengthened Super Set
💡Training to Failure
💡Time-Efficient Exercises
💡Exercise Snacks
💡Workout Structure
Highlights
You can build muscle in less time by applying specific techniques.
Drop sets can offer the same muscle growth in 30 to 70% less time compared to traditional sets.
To maximize drop sets' effect, perform an additional 30% sets.
Pairing supersets can save up to 40% workout time while maintaining muscle growth.
Supersets involve doing two exercises back-to-back targeting different muscle groups.
Rest times between sets can be reduced to 1-2 minutes for optimal muscle building.
Shortening rest times can significantly cut down workout duration.
A concise warm-up routine can be sufficient for maximizing performance.
Focusing on the stretch can increase muscle growth without additional time.
Make each set count by training to failure or using techniques like lengthened supersets.
Training with heavier weights and fewer reps can help train closer to failure.
Compound exercises are more time-efficient as they target multiple muscle groups.
Exercise snacks involve breaking workouts into mini sessions throughout the day.
Structuring workouts to save the most demanding exercises for last can reduce rest times.
Even a few hours of hard training per week can provide significant health benefits.
The video provides a comprehensive program to maximize muscle growth in less time.
Rascal apparel is recommended for durable gym clothing.
Transcripts
you can still build muscle even if
you're short on time in fact by applying
these 10 techniques you could save time
in the gym and build more muscle than
you currently are at the end of the
video I'll show you a way to apply them
to your program for maximum benefit
first drop sets the biggest meta
analysis on drop sets by K and
colleagues suggests that drop sets can
offer the same muscle growth in a
whopping 30 to 70% less time compared to
just doing traditional sets the catch is
that to get the same effect you might
need to do additional 30% sets or so so
if you'd usually do three straight sets
on an exercise you might need to do
around four instead here's how to do a
drop set pick A8 you can do for about 5
to 15 reps before hitting failure do a
set and get pretty close to failure I
recommend ending the set when you're not
quite at failure but could have done
another two rep stops without resting
reduce the weight by
20% do another set
immediately you should get at least five
reps and go a bit closer to failure this
time drop the weight by another 20%
again again get at least five reps do
this as many times as required to hit
the target number of sets I like doing
four sets total for most exercises as
you'll still be using a decent weight
even on the fourth drop set the benefit
of drop sets may have to do with the
fact that during each drop set you're
training close to failure each rep you
perform since you're close to failure
all muscle fibers are probably receiving
a great stimulus the second timesaver is
paired Su sets we recently published a
new study in trained lifters finding
that using sup sets can help you shave
up to 40% from your workout time while
causing the same muscle growth three
previous Studies have found similar
growth while sometimes saving up to 50%
of Time how do you do a paired superset
take two exercises that Target different
areas of the body an easy way to achieve
this is to pick two muscles that perform
OPP functions the chest and the back the
biceps and the triceps or the quads and
the
handstands you get the idea you can also
pick two muscle groups that are simply
distinct like the cabs and abs for
example but let's use the barbell curl
and the barbell overhead extension as an
example do a set of bbell curls rest for
about 30 to 45 seconds then go ahead and
do a set of barbell overhead extensions
rest for another 30 to 45 seconds then
do another set of borrow curls and so
forth until all your sets are done the
term superpets just refers to doing two
exercises back to back superpets allow
you to save time by combining two
exercises and the time you'd be spending
just resting for one exercise anyways
since different muscles are being
targeted in the two exercises you can
utilize the rest time to get more
training in cutting down on training
Time by up to 40 to 50% third rest times
we conducted the biggest metanalysis on
rest times for building muscle muscle
and found that resting for just 1 to 2
minutes between sets on average was
enough to maximize muscle building most
people rest quite a bit longer than this
but there's a chance they're just
wasting time instead try resting for
about a minute between isolation
movements and around 2 minutes for
compound movements this can often cut
down in your workout time by a
surprising amount especially if you were
previously resting for 3 to 5 minutes
between sets fourth improve your warm-up
routine
many people spend 10 to 30 minutes
warming up before doing their actual
first training set unless you're dealing
with an injury and a medical
professional gave you a specific warm-up
routine to complete you don't need that
much of a warmup in fact when looking at
six of the most recent studies on
warming up before doing a traditional
hypertrophy workout of multiple sets of
6 to 12 reps on different movements one
thing became clear you don't need a long
warmup to maximize performance instead a
single reasonably heavy set of one to
three repetitions with 70 to 90% of your
max may be enough to maximize
performance some research suggests that
proceeding that with a set of 4 to eight
repetitions at around 40% of your max
may help a bit more but if you're
already pretty warm and just going from
one movement to the next a set up 1 to
three with 70 to 90% of your max could
be all you need to get your muscle
building workout started this could save
10 to 20 minutes from your workout no
problem my fifth tip is focusing on the
stretch the time savings Priceless on a
serious note the research thus suggests
that focusing on the stretch can
increase your muscle growth without
costing any additional time a couple
dozen studies now have compared focusing
on the stretch to not focusing on the
stretch to focus on the stretch simply
perform movements that provide a good
stretch on the target muscle under
resistance make sure you don't skimp on
that position either you can either use
a full range of motion or even do half
reps in the stretch position this will
likely help you build more muscle in the
same amount of time in fact a recent
study we did compared doing just full
reps on the single leg calf ra to doing
a technique I call the lengthened super
set in a lengthened super set you do
full reps until you can't get another
rep then extend the set by doing half
reps in the stretch position until you
can't get another stretch rep we found
40% more growth in the calves when doing
these forced lengthened half reps and
this brings me to tip number six make
each set count if you only have a few
hours to be in the gym each week you
need to make sure each set is as good as
it gets I just mentioned lengthen super
sets which are a way to train past
failure but even just taking a set to
failure will likely make the set build
more muscle with no additional time cost
the most recent met analysis on training
to failure by Robinson and colleagues
found that taking a set to failure could
increase musle muscle growth by around
30% compared to taking it to just four
reps in a tank so training just a bit
harder could boost your growth
substantially without any additional
time cost a great way to make it easier
to go close to failure is to go heavier
which is my next tip for time saving we
conducted the biggest meta analysis yet
on how accurate people are at gauging
failure for example if I told you I
thought I could do another three reps
before hitting failure how accurate
would I be in my prediction on average
well according to our review paper
people underestimate themselves by one
rep on average however when you perform
High rep training much above 12 reps per
set you become way way less accurate and
start training less hard sticking to
sets of flat to 12 reps can help you
train closer to failure which is
important additionally most people can
squeeze in more sets this way the sets
are shorter than if you did Endless reps
and you might find you need less rest
between sets too this is especially true
for exercises like squats and in fact
that brings me to my next tip pick time
efficient exercises fortunately myap
does all this for you if you're short on
time it will give you the most time
efficient exercises possible if you're
busy and don't have much time to train I
think you'll love my adapt myapt is the
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receive a lifetime discount SK as myop
knows the most time efficient exercises
are usually compound stack loaded
machine or dumbbell exercises why
compound or multi-joint movements allow
you to train many muscles at once in
moving several joints at once they
involve a larger fraction of your body's
muscle mass in fact a metanalysis on
studies comparing isolation and compound
movements found that they were similarly
effective for building muscle dumbbell
and machine movements are generally more
time efficient than their barbell and
plate loed machine counter ports instead
of setting up a barbell loading up the
plates Etc stack loaded machines and
dumbbells allow you to get started very
quickly and then the exercise very
quickly as well depending on what your
gym is like you should also consider
which pieces of equipment tend to be the
busiest if your chest press machine is
always busy but the dumbbells and
benches are always free you should
prioritize dumbbell pressing tip number
nine is called exercise snacks the
concept of exercise snacks is to break
down traditional longer workouts into
bite-sized mini workouts hence the term
Stacks this can work really well if you
have a home gym just a pair of
adjustable dumbbells or even just like
using body weight exercises as
calisthetics athletes will love to tell
you there are many solid body weight
exercises out there that can build a lot
of muscle whenever you get a spare
minute like in between work meetings try
pumping out a set of any exercise
since you're just doing one set you can
cut out the rest time commitment too and
could be done in just 30 to maybe 60
seconds granted this would be a bit
difficult if you work an office job but
working from home it's totally an option
I find it very convenient to do a few
sets right before showering this allows
me to sneak in some extra training into
especially busy days plus I get the
shower off and sweat
afterwards some of my favorite movements
are push-ups especially with deficit
handles pistol squats squats and
single leg calf raises our final tip is
about walkout structure if you do really
hard training early into a walkout like
high rep squats for example you can end
up really winded for the rest of the
walkout which can cause you to take
longer rest times instead when you train
save some of your hardest training the
stuff that gases you at the most and has
the greatest card your respiratory
demands for last this could be some high
rep compound training like high rep
squats or it could be a drop set in Just
2 to 3 minutes you've gotten a lot of
effective training in and since you're
leaving the gym in a second anyways
breathing heavy afterwards isn't the big
deal and won't slow you down for the
rest of the workout since you stuck with
me until the end of the video let me
give you one final tip or rather let me
be the bearer of good news if you're
busy and worried that a lack of time to
exercise is negatively impacting your
health don't worry the biggest studies
we have on how much exercise you need to
really get health healthy suggest that
you can get nearly all the health
benefits in just a few hours of hard
training each week for example a huge
cohort study in over 100,000 American
adults published in the circulation
Journal found that the nearly maximal
reduction in overall mortality risk was
achieved with Just 2 and 1/2 to 5 hours
of vigorous physical activity not
accounting for any other physical
activity you might do in your leisure
time like the occasional walk even if
you only get a few hours to work out
each week not only can you make solid
physique gains but you can also still
take care of your health if you want to
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applying these techniques for maximum
benefit Dr mil wolf maximizing growth in
less time we're out
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