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.