This week I discuss a review based on ways to build the most efficient, effective strength program for busy individuals. To summarize:
- Perform at least 4 weekly sets per muscle group (chest, back, legs)
- Use a 6–15 RM loading range (15–40 repetitions can be used if training is performed to failure)
- Perform at least one lower body exercise, and one pulling-, and one pushing exercise for the upper body
- Utilize time saving training strategies: Drop-sets, rest-pause training and supersets
- General warm-up should not be prioritized when time is of an essence
- Specific warm-up can be useful when training with heavy loads
Use some of these time-saving techniques so you can be consistent when it comes to building and maintaining strength as you age! Have a great day!
Episode Resources:
Citation: Iversen, V.M., Norum, M., Schoenfeld, B.J. et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med 51, 2079–2095 (2021).
https://doi.org/10.1007/s40279-021-01490-1
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