Whether you’re pressed for time or simply not a fan of lengthy gym sessions, there’s a strategy tailored to meet your needs and accelerate your muscle-building journey. Find out how to build muscle in half the time using science.
Is it truly feasible to sculpt an impressive physique with just a fraction of the time typically spent in the gym? Recent advancements in sports science suggest that achieving substantial muscle gains doesn’t necessarily demand hours of relentless training. Instead, a strategic approach integrating three key time-saving strategies has emerged, promising optimal gains with minimal time investment.
The information you will see below and the strategy it contains was shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.
This approach allows you to achieve impressive gains in half the time, catering to those who value strength training and a fit physique but prioritize efficiency in their busy lives. If you’re someone who acknowledges the importance of staying strong and maintaining physical well-being but prefers a time-conscious strategy, this fitness solution is designed with you in mind.
How to Build Muscle in Half the Time (Using Science)
Strategy 1: Optimize Workout Volume
The initial strategy centres around understanding the dynamics of workout volume. Scientific evidence indicates that the first few sets during a workout contribute significantly to muscle gains. However, as the number of sets increases, the growth diminishes relative to the additional effort invested.
To make the most of your time in the gym, focus on the minimum number of sets that still yield substantial gains. Research points to the effectiveness of as few as three sets per muscle group per week. The sweet spot for achieving efficient gains appears to fall within the range of 4 to 7 sets per muscle group per week.
15 Muscle Building Mistakes You Could be Making
Strategy 2: Embrace Antagonist Supersets
To further expedite your workout routine, incorporating antagonist supersets proves to be a game-changing time-saving strategy. Antagonist supersets involve performing exercises for opposing muscle groups consecutively with minimal rest in between.
This not only reduces the overall duration of your workout but also maximizes muscle engagement. Implementing this method allows for a more time-efficient yet effective training session.
Strategy 3: Harness the Power of Drop Sets
Drop sets, the third strategy, introduce a dynamic element to your workout routine. By gradually reducing the weight and performing successive sets to failure, drop sets capitalize on the concept of effective reps.
This means that despite a reduced workout duration, every rep performed becomes more impactful for muscle growth. Utilizing drop sets ensures that your muscles are pushed to their absolute limit, compensating for the abbreviated workout time.
10 Terrible Things To Do Before A Workout
In essence, achieving remarkable muscle growth in half the time is not only possible but backed by scientific principles. By strategically applying these time-saving techniques, you can optimize your workout routine, making gains more accessible and sustainable, even amidst busy schedules. The fusion of these strategies offers a holistic and efficient approach to building muscle, transforming the conventional understanding of workout duration and effectiveness.
To fully understand how to build muscle in half the time with those scientific research as a background info, watch Ethier explain it all in the video below.
The research mentioned by Ethier are:
Least number of sets for muscle growth Research 1, Research 2
Dose-dependent relationship between volume and hypertrophy
Optimal transition time during supersets
Drop sets provide same or more growth in less time
How many drop sets and how much weight Research 1, Research 2
Read More: 12 Must-Have Exercises In Your Training Program
Progressive overload is a fundamental principle in exercise science that forms the backbone of effective training programs. It revolves around the idea of gradually increasing the demands placed on the body to elicit continuous improvements in strength, endurance, and overall fitness. This systematic escalation of intensity can be achieved by progressively increasing the amount of weight lifted, the number of repetitions performed, or the overall volume of the workout over time. By consistently challenging the body in this manner, individuals can stimulate muscle adaptation and growth, preventing plateaus in performance.
The concept of progressive overload is closely linked to the body’s ability to adapt to stress. As the body encounters increased resistance during workouts, it responds by becoming stronger and more resilient. This adaptation involves the recruitment of additional muscle fibres, improvements in neuromuscular coordination, and enhanced energy system efficiency. Over time, what was initially challenging becomes the new baseline, necessitating further progression to sustain growth and development. This principle is applicable to various forms of exercise, from weightlifting and resistance training to cardiovascular activities, ensuring that individuals continue to experience positive physiological adaptations with ongoing commitment to their fitness journey.
Implementing progressive overload requires a balanced approach, considering individual fitness levels, proper technique, and recovery. It is not solely about pushing to the absolute limits in every session but rather about strategic and sustainable advancement. A well-designed training program incorporates periods of intensity progression interspersed with adequate recovery to optimize performance gains while minimizing the risk of overtraining or injury. Ultimately, progressive overload is a dynamic and personalized strategy that empowers individuals to consistently enhance their physical capabilities and achieve long-term fitness goals.
5 Methods of Progressive Overload to Force Muscle Growth
Image Sources
- Man and barbell (2): Anastasia Shuraeva on Pexels