Building Strength in Less Time

Building Strength in Less Time

            So you want to build strength, but you don’t have a ton of time. Really, between family and work and friends and hobbies and all the new shows Netflix keeps airing, who has the time to work out? Make no mistake, you still need to put in the work, but it is possible to get stronger without spending hours at the gym by performing express weight training. A recent study noted a “marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment.“[1] Previously, “most of us who lift weights probably have heard that, if we hope to gain size, strength and endurance in our muscles, we should aim to complete at least three sets of each exercise during a full session, meaning that we would be expending considerable sweat and time at the gym.” However, this new study suggests that it’s the quality of the set, not the quantity, that makes the biggest difference. “What was required was to strain the working muscles to limp exhaustion by the end of each set...In effect, you should be physically unable to complete another repetition at that point, without resting.”[2] Of course, this study should be taken with a grain of salt because it’s the first of its kind and the study was run with thirty-four young men who were already physically fit. More studies will need to be run to test the validity of express weight training.

Have you tried it? How did you do? Let us know in the comments!

 

*Vemma Nutrition Company recommends following a healthy approach to weight loss by consulting with your physician or health care professional prior to starting any new exercise or diet plan.


[1] Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. Doi: 10.1249/MSS.0000000000001764. PubMed PMID: 30153194; PubMed Central PMCID: PMC6303131.

[2] Reynolds, Gretchen. “In a Hurry? Try Express Weight Training.” The New York Times, The New York Times, 12 Sept. 2018, www.nytimes.com/2018/09/12/well/move/in-a-hurry-try-express-weight-training.html.

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