How to Get MORE Growth In Less Time (3 Gym Hacks)
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- Опубликовано: 27 сен 2024
- What’s the fastest way to build muscle? Can you work out half as much as you are right now, do just a few 30-minute workouts per week, and get the same or potentially even more gains? According to the latest science, you most definitely can build muscle fast. There are 3 time-saving strategies that have been shown to be most effective to help grow muscle fast. I’ll show you how to build muscle fast by applying them to your workouts, and at the end, I’ll also give you some done-for-you time-saving workout plans you can start using right away to build muscle fast and get more gains in less time.
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To save time in the gym and build muscle fast, you want to do the least number of sets that still get you a solid return in gains. Based on current research, it seems likely that 3 sets per muscle weekly are probably enough to maintain your gains and maybe even build a little muscle depending on how inexperienced you are. But 4-7 sets per muscle per week is likely the sweet spot to get the most gains with the least amount of time and effort.
However, if you are going to go with this minimal volume, there are 3 things you need to start applying to your workouts to continue to build muscle or possibly get even more gains than you were before. First, you should be pushing at least 1-2 reps to failure and even going all the way to failure on exercises where it’s safe to do so every single set. Second, since you’re only doing a limited number of exercises, it’s crucial you pick the ones that are most likely to give the most gains. There’s a really exciting area of research called “long muscle length” training. Basically, it seems like some muscles may respond better to exercises that challenge them the most when they’re in a stretched position. And lastly, to really ensure you build muscle fast, you need to dial in your form.
Now, what if you want to make my minimalist workout even more time efficient and take it from 30 minutes down to just 20 minutes? This is where the next 2 time-saving strategies come in handy. First, supersets. These can help you grow muscle fast by cutting your workout time in half. But the key is to use what’s known as antagonist supersets. how long it takes you to catch your breath between the two exercises seems to be important. Keep the transition time as short as possible, no longer than a minute. But that said, supersets will only work if you’re still pushing your muscles close to failure every set.
But if there are any exercises you can’t end up super-setting or would just prefer not to and you'd still like to build muscle fast, this is where the next method can come in handy.
Drop sets. It’s where you do your first set until you can’t do any more reps, decrease the weight, then immediately do as many reps as you can, and continue dropping the weight until you complete about 2 or 3 “drop sets” in total. Now, you may be thinking, “Won't this reduce the amount of weight and reps I can do?” Let’s say you’re doing a set of 10 reps to failure. The first few reps you do contribute very little to muscle growth. It’s only during the last few reps, when the muscles are being pushed to their absolute limit, that the most growth happens. So even though you’re lightening the weight during each drop set, they’re already exhausted from your previous set to the point that every additional rep it does is now far more effective for growth. This is the likely mechanism behind why research has found that drop sets could possibly be the fastest way to build muscle. Now as for what exercises to use this method with, keep in mind during every set you’re training to failure. So you need to use exercises where it’s safe to do so and also really quick to decrease the weight for each drop set.
Now as for how many drop sets to do to build muscle fast, I’d say try to at least match the total number of sets, including your drop sets, with how many normal sets you’d usually do. Lastly, as for how much to lower the weight during each drop set, the study protocols usually decreased it by 20% at a time.
That said, 1 thing we have yet to discuss when it comes to how to build muscle fast is nutrition. You can train far less than someone else but end up getting dramatically better results by simply focusing on your nutrition. If you need help with that, head over to our website at builtwithscience.com for a done-for-you fitness and nutrition plan customized towards you and your goals.
Here's a link to the time-saving workouts you can download: builtwithscience.com/fastworkouts . Also, see below for all the studies referenced in the video. Cheers!
LEAST NUMBER OF SETS FOR MUSCLE GROWTH
pubmed.ncbi.nlm.nih.gov/12423180/
journals.lww.com/acsm-msse/fulltext/2011/07000/exercise_dosing_to_retain_resistance_training.7.aspx
DOSE DEPENDENT RELATIONSHIP BETWEEN VOLUME AND HYPERTROPHY
pubmed.ncbi.nlm.nih.gov/27433992/
LONG MUSCLE LENGTH TRAINING
pubmed.ncbi.nlm.nih.gov/35819335/
OPTIMAL TRANSITION TIME DURING SUPERSETS
journals.lww.com/nsca-jscr/fulltext/2014/09000/effects_of_different_rest_intervals_between.16.aspx
EFFECTIVE REPS
pubmed.ncbi.nlm.nih.gov/24714538/
DROP SETS PROVIDE SAME OR MORE GROWTH IN LESS TIME
journal.iusca.org/index.php/Journal/article/view/135
HOW MANY DROP SETS AND HOW MUCH WEIGHT:
pubmed.ncbi.nlm.nih.gov/28474868/
pubmed.ncbi.nlm.nih.gov/28532248/
You'd still want to exercise for sufficient amount of time, Autophagy kicks in after 60 minutes of moderate aerobic exertion
Hey Jeremy, can you test more muscle groups (like quads, hamstrings, biceps, etc) to find the best exercises for them with your EMG machine?
yes, yes yes, yes that's what I'm taking about
00:20 Strategy 1 Minimal volume
04:30 Strategy 2 Supersets
05:56 Strategy 3 Dropsets
Not all heroes wear capes. Thank you!
@@dyliriuss7751 Or just watch the whole video so that the person who made this free content can get the maximum return on their investment through higher viewing time..
Other fitness channels ask a hundred bucks for their programs and Jeremy is giving it for free? The guy is a legend!!!
Time saving strategy 1: Reduce workout volume
Doing 3-7 sets per muscle group per week is the sweet spot to get the most gains with the least amount of time and effort.
If you're short on time, you can reduce your volume to as low as 3 sets per muscle group per week and still maintain your gains or even build a little muscle.
Time saving strategy 2: Use antagonist supersets
Antagonist supersets involve doing two exercises back to back with no rest, one for each opposing muscle group.
This way, one muscle group is resting while the other is working, which can cut your workout time down in half.
Keep the transition time between exercises as short as possible (no longer than 1 minute) to get the most benefit.
Time saving strategy 3: Use drop sets
Drop sets involve doing a set of an exercise to failure, then decreasing the weight and immediately doing as many reps as you can, continuing to drop the weight until you complete 2-3 drop sets in total.
This takes advantage of "effective reps," which are the last few reps of a set when the muscles are being pushed to their absolute limit and where the most growth happens.
Other tips for making your workouts more time efficient
Push your muscles close to failure on every set.
Choose exercises that challenge your muscles in a stretched position.
Dial in your form.
Examples of antagonist supersets
Bench press with calf raises
Chest flies with lateral raises
Leg extensions or leg curls with pretty much any nearby upper body exercise
Exercises to avoid using drop sets with
Deadlifts
Squats
Overhead press
Bonus tip: If you're short on time, you can focus on compound exercises. Compound exercises work multiple muscle groups at the same time, which can help you get more done in less time.
Drop sets
Drop sets are a time-saving training technique where you do a set of an exercise to failure, then decrease the weight and immediately do as many reps as you can, continuing to drop the weight until you complete 2-3 drop sets in total.
Drop sets are just as effective as normal sets for building muscle, but they can cut your workout time down to a third.
Only use drop sets on exercises where it's safe to do so and where you can quickly decrease the weight.
Start by doing 1-2 drop sets per exercise.
Decrease the weight by 20% each time you drop.
Examples of exercises to use drop sets with:
Lateral raises
Arms exercises
Dumbbell chest presses
Calf raises
Many machine exercises
Exercises to avoid using drop sets with:
Squats
Deadlifts
Bench press (unless you have a good spotter)
How many drop sets to do:
One study replaced three normal sets with one normal set followed by two drop sets.
Another study replaced three normal sets with one normal set followed by four drop sets.
Aim to do at least the same number of total sets (including drop sets) as you would normally do.
How much to lower the weight:
Decrease the weight by 20% each time you drop.
Nutrition:
Eating a healthy diet is essential for building muscle, even if you're using drop sets to save time on your workouts.
I hope these takeaways are helpful!
www.youtube.com/@greekgodsphysicUnleash Your Potential: Transform Your Physique, Transform Your Life! 💪"
www.youtube.com/@greekgodsphysicUnleash Your Potential: Transform Your Physique, Transform Your Life! 💪"
Having a well-structured workout plan is key. Breaks not too long, nor too short; intensity high, but not too high.
One thing i keep having problems is to plan out my cardio and weight training. Cuz my target is overall fitness. My stamina is shit af. In one end i heard that if i do cardio after weight training it'll reduce gains but if i do cardio first I'll get fatigue
Facts
@@megatbasyarullah4859Do cardio on rest days, or alternate weights day to cardio day, then repeat.
@@megatbasyarullah4859do the opposite times if possible, do one in the morning and the other in the afternoon
True
Thanks for the plans Jeremy always coming in clutch!
I work out using the 3/7 method you explained months ago here.
It works fine for me.
I can exercise fast and grow at my own pace
For the last couple years I've been doing a 3-day full body split for a 3x8-10 focusing on compound movements (deadlift, squat, bench, shoulder press, bent over rows) and I've seen the best growth in both size and strength than when I was doing any other split. So the whole "less is more" is a good concept to look into for lifting.
almost exactly the same for me. Was doing PPL and was destroying myself but was recovered long before the next workout. Swapped to 3x Full body and I can function as a human between workouts and I'm hitting my priority groups 3x per week for minimum 9 sets. I add in Isolations for super sets and try to keep the whole thing in Zone 2. 45m in-and-out and I should be able to keep lifting indefinitely.
Do you have time to write a full example one of your workouts plz? Would help a lot.
How long did you do the regular separated muscle group days?
@@robzar6140I don't know what you mean by "regular separated" but before I started doing a 3-day full body split, I was doing a 5-day Pull Push Legs split. The reason I changed was because I quit my commercial gym and built a home gym. So I have a lot less equipment available.
I already listed my routine in my original comment but here it is again. I like to put most of my focus on functional movements (pushing, pulling, picking things up, lifting things, raising things up high). I do Deadlifts, then squats, then bench press, then shoulder press, then bent over rows. All barbell movements. Sets and reps stay around 3x8-10 for more hypertrophy. Sometimes I'll go 3x6 to put more emphasis on strength. I recently acquired a cable attachment and a landmine so I'm looking to incorporate some more accessory movements. During warmer months, I want to fit in some farmer carries as well.
I'm using a Rep Fitness 1100 series rack with their basic adjustable bench and cable attachment. My landmine is from Synergee Fitness.
So basically, Mike Mentzer High intensity Training is the way to go....Been doing this for a year and it is by far the best method.
did you even watch the video? he literally says (which is supported by the science) that this method is less than optimal and should only be considered if you want to really save time in the gym
Mike mentzer was a load of bull shite....nobody has or ever will build a body with that training method unless you are on chemicals....period!!!!.
If you disagree, then prove it with your video and training changes....😮
@@Hosppe Then he is completely wrong. When I started train by Mentzer program (and at first I didn’t believe in it), I gained more in the first three months than in the entire previous year. And I continue to gain now by doing only one set per exercise, training one muscle group once every two weeks.
The point is that multi-set programs are absolutely useless and only lead to overtraining (of course, unless you are on steroids).
@@Leo_Niko sounds like you have no idea how to train correctly and wasted the first year of your training, you're probably very small and an untrained human so doing the bare minimum will still work for you? 😂😂
@@Leo_NikoI think switching up your routine is also good for muscle growth, because your muscle has to adapt and grow to support the new routine- but also whatever works for you is best so maybe that routine is great for you but not other peoples muscles
I’ve been doing Myo Reps lately and that’s been fantastic in saving time and making gains. My back in particular has responded great. Jumped from 8 to 12 pullups in just a few weeks! My triceps also seem to be growing much faster with this method
This is really good to know and matches with what I've been doing. I'm older and only started working out a year ago and once I really got into challenging weights I found that I couldn't sustain a double push-pull legs cycle and went to a 5-day split and really cut back on volume. But I could see in my records that I was still making slow steady progress. I just had to be very mindful of recovery times and avoiding further injuries.
Good stuff. The only downside of drop sets is you end up hogging a bunch of dumbbells. A better alternative for dumbbells are Myo rep sets. Take the first set to technical failure, and then wait 10 seconds and your next set has to hit the same number of reps. You'll fail a couple of times, so take 5 second rests each time and then keep going until you hit that number.
This does the same thing as drop sets, where you approach failure a bunch of times, but you're using the same weight. "Number of approaches to failure" is the key metric to muscle growth, because that's an indication of high muscle tension.
never knew it's a thing ppl do too, I def do that a lot when I can't hit the perfect rep range I aim
Thank you so much for the free workout programs and wisdom! I’ve been struggling with losing motivation before my workout ends because it just takes too long…. You put so much effort into them for the bettering of others, thank you! One of my favorite workout channels by far
Check out a dude called Mike menser. I've been training like him for 2 months and I'm the strongest I've ever been after training for 3 years... he's written 12 books on building muscle
The best shape I've ever been in was when I did something similar, mainly because it lowered the time commitment to the point where I didn't "dread" going to the gym knowing it'd be a 90-minute thing. I'd hypothesize that consistency was the key. Because I used antagonist supersets and drop sets for many of my workouts, my volume was higher while keeping the time low .. those become an issue in many gyms that are overcrowded as you can't reliably transition (unless you can do them at one station).
thank you for the information.
This is amazing. Every time I talk to a weightlifter they tell me I have to get into the gym every day and spend at least an hour or what’s the point this has kept me out of the gym for a decade. This gives me hope that I can see gains by committing the little time I have.
Hey Jeremy! With all the new studys and science research, I’d love a new “best” workout split along with videos on what workouts to do like you’ve made in the past!!
Happy wishes on 6 Million JEREMY!!! love your channel!
Thanks for your time saving workout plan bro! 🎉🎉🎉
Love Your Channel.Its always informative.Keep Up the Great Work!!
Thank you so much for the free workout plans and precious information!!! Very very appreciated.
Wish you all the best 🤲🏽
I started supersetting for this very reason it is so good
someone has been revisiting Mike Mentzer’s method
What about multiple dropsets? As in: Set 1->Drop1->Drop2 -> Rest -> Set 2 (same weight as Set 1 again) ->Drop 1 -> Drop 2?
Thank you for the video Jeremy, useful and great content as always. Watching from Colombia 😀
reducing volume is natural. when I trained 60 to 70 minutes I ended exhausted every session. finally I figured out to train high intensity for 30 to 40 minutes gave me better results. also I keep energy in the tank for the rest of the day 💪
Jeremy makes GOAT videos. Thx!
Now i can do legs workout, 15-20 set per week to all muscles, 4 sets a week for legs🥰
thanks for researching and sharing such great content 💡
Mike Mentzer has entered the chat
bad training has entered the chat
I've been doing the complete opposite of this for over a year now following the Body By Science and Mike Metzner's methods of focusing on the static hold and slow negative reps. Gained 30lbs of muscle and was thrilled that something with 30 minutes of training once per week did all this to that extent. So at this point I am looking for a fresh approach so I will give it a try ....thx
Great content Jeremie, keep going bro
Nxt vid topic-How to grow wrist,fists,fingers;how to thicken them;how to grow bones thicker;how to get bigger wrist,fingers,palm like monster.Plz make video🙏.Also include if IGF-1 can help in these scenerio.
If you tear down too much your body will digest muscle for energy and won't rebuild enough. Knew a guy with huge arms, he said when you get your biceps pumped, stop
Also a high sugar diet binds to protein and makes it unavailable to your body and without enough hydration the body doesn't synthesize protein very well and it ferments lactic acid to make atp for energy, then you get burning and scarring which can lead to muscle knots, stretching is good, also inversion machines
Nicely done Jeremy . The infographics help a lot.
Plus I would like to suggest you to work on your chest . Cause it would be the godly physique.
Thank you Jeremy
hey Jeremy, would you say 3 full-body workouts per week is better than 2 for hypertrophy? why don't you have a 2-days programme?
What a very well done video. Congrats!
I've tried full body workout with supersets, and take 2-3 min rest between each superset and takes me around 40 min , I hope I am doing it right.
Hi Jeremy, first of all I want to thank you for your valuable content, so accurate and easy to understand. I just want to ask you if you can do your minimalist programs focused on lower body. Appreciate it, greetings from Colombia ❤
Thank you so much for this I have been following this for 3 months and already see difference.
The visuals are so good!
thanks for new exercise split, I'm having a hard time executing PPL 2x a week
the 5 days split is better
For the last 2 years I have been training with low volume (6-10 sets per week) and have made significant (strength) progress as a result. Before that, I did high-volume training for 8 years and made little progress. The funny thing is that people now think I'm genetically blessed and I'd be even stronger if I did high volume training
But I can't blame them. I also never thought that low volume training would work until I 'accidentally' tried it
Hi Jeremy, how do you think doing sets of dropsets would work? Like a regular set, followed by 2 dropsets then rest and again 2 more times? Would it be meaningless or is it worth the time loss?
Why would you do three drop sets for one exercise? For one drop sets are used to squeeze out any additional reps and serve really as an ender. Secondly, having 3 drop sets which would be the equivalent of six sets goes against the first strategy of minimizing volume due to lack of growth when the number of sets goes up lol
some sort of myoreps are far more interesting than drop set in my experience.
Superset is also great, like you do 1 set of shoulder or chest press, then 1 set of curl, and you rest 1 or 2 minutes, then you repeat 3 times (for example)
The results of the study on 05:13 makes no sense. Could you explain more how resting less leads to more reps?
Thank you Jeremy!!!
Bro you are awesome... Plz make a video on how to breathe during workout... Bcoz there are lots of confusion.. Some say be natural.. Dr. Say Breath in through nose...breath out through mouth when you go against gravity, etc... Plz clarify this issue.. We have so much trust on you that you will just hammer this topic down.. Thnx buddy...
Supersets and drop sets are tricky to do in a crowded gym. Due to equipment being used 99% of the time
usually like this dude but this video has so much information that has been covered by many.
Legendary content as always!
where is Mike Mentzer? his take on these were prove to be true
he dead af bro, died at 50 from smoking crack and training right after - his method was pretty average too for muscle growth
Carlin was a genius Really , you can go back for years , to things he’s said, and it’s relevant to now
Does anyone know if diet / protein intake was the same across all groups?
Coronado experiment already proved it's just just the slow reps and negatives that count the most. You can train just one two times per week if you put the right amount of tension. That's why another study proved that 300 reps caused the biggest gains. Because of the amount of time your muscles were burning or "near to failure". So it's more about the time your muscles are being burned in a "near to failure" state that you can track by a red zone heart rate of like 170bpm+ of course it's not going to be your full workout but the time you were in 170+ and near to failure state will help you to calculate whether you are pushing the muscles enough
Thank you!!
Great information ℹ️
Thanks
Thank you
Thank youuu! ❤
Power
Well, I find rest between sets is the big time for me. On some exercises I'm no less than 5min. If I just wait 3 minutes vs 5, I definitely loose 2 resp on the end, which are - according to this video, the most important reps.
Great video!
Gold content once again 🎉🎉🎉
❤❤Hats off the best advice for Fitness
Hi Jeremy!
Ken from Canada
Huge factors for me are motivation, consistency and injury prevention. I’m much more likely to workout if I only need 30-45 minutes(motivation and consistency) and the lower sets mean I’m less fatigued and less likely to get injured. I’d rather take 60-80% of potential gains every week that 90%+ and get injured leading to time off training
I do 3 excersizes per muscle group with 3 sets each and the last excersize I do 2 drop sets at the end.
I do all my sets to fail. if I need more than 12reps to get to fail, it means I need to increase the weight.
And I repeat all my excersizes 2 times a week. I do ALL my excersizes in a superset with 20-30 sec btween excersizes.
This gets me to exactly 20 sets a week for each muscle group.
if no one gets in my way to slow me down, my workouts still take between 75 and 90 minutes. And that's without the stretching /yoga I do, for an hour after weights 😂
I'm not that experienced tbh. And I'm using yt/websites and yes, even an AI to make my without program better. But I don't know where to cut more time.
Anyone willing to look at my excersizes/weekly routine and tell new what I can cut?
Highly valuable content
Hey Thanks for this awesome video! I'm 15 and fairly fit. My biceps are good, sine I play competitive tennis, but I'm yet to develop my abs. I'm going to start going to the gym soon. Is there a routine or set of workouts that you recommend I start doing after starting at the gym? Thanks! Stay Flexey! 💪🤣
Have you tried the chest and back exercises recommended by Jeremy ?? He tested them with an EMG machine. Do they build muscles?
I feel like dropping the wight is the only way for isolation failure in the shortest time
We know from science that muscle best grown at low oxygen environment as well, does hitting lower weights, with higher rep during rest, helps build muscles? Since you feel burn after doing your sets, so, while resting, you are working more (during rest time) with lower weights..
Great video
Hey bro , please make video for updated workout split lol
I've doing this for months and no 30 mnt is not enough, 45 mnt is the least amount of time you can do
Please Make a video about mike mentzer method
Excellent info! I'm working on my regular work-out schedule, and will implement many of the things mentioned here.
Same
can we build aesthetic body with resistance band instead of weights
So if I choose to do only 2 sets instead of 3 , do I need to do reps till failure?
What is the rep range for the 2 sets per workout days? Probably already answered in the video but I'm at work so I'll check later
Do the quoted papers, including all those in the meta-analysis, have the same method of saying what "failure" is? This is a common problem with this kind of research.
Everybody is copying Mike Mentzer workout philosophy....now you know where the truth comes from.
sub optimal as quoted by Jeremy in this vid?
I would like to see a video about myo-reps if your looking for ideas
buen contenido, muy esclarecedor.
Should hardgainers do this?
i have read that as hard gainers struggle to build muscle that they should do more either more sets or more reps to achieve muscle growth, as they put more strain on there muscles in this way.
When speaking of the number of weekly sets, do the studies speak of only straight sets or they include drop sets/pause sets/etc.?
In last video you told that If you take more rest between sets, it would only need 2 sets rather than 3 sets. Should I follow that advice or the one you are taking about in this video
When he says ten sets per week for example is that ten sets of individual workouts e.g dumb press or is it 10 sets for the muscle group 3 bench press 3 incline 4 flys etc??
Can you please provide a workout routine for teenagers at home only with dumbles for whole body . Please consider my request .
Does this also apply for training to be more explosive through plyometrics or push ups and such? I do understand they serve different purposes (growth vs force exertion) but curious on your thoughts on it!
This does work. At 58 I don't have as much energy and need more rest time. I usually do full body workouts 3 x / week with 3 sets and supersets. I sometimes end the week with a drop set on some exercises. There are younger guys that workout everyday and we have similar progress.
I may try doing 1 set and 3 drop set, like suggested, and see how it goes. Us old guys don't have the energy to waste. 😂
Have a look at Mike mentzer hit training
@@keiranninjaspirit I tried it for three months and lost size and strength. Going to full failure is also hard without a consistent spotter and even dangerous with some exercise.
@@hicoteo good point 👍
Myo Reps. Thats all im saying. I love them.
Can these exercise work also for girls?
Hmmm how many reps per set??
This would only be good for beginners tho right? I can’t imagine doing 1 or 2 sets and a 30 minute workout if your a huge bodybuilder that’s been doing it for years. Correct me if I’m wrong.
I have been doing supersets for quite a while, especially since I hate waiting around. But I certainly need to increase the weight to be closer to failure.
You don't need to increase weight to be closer to failure. Anywhere from 5 to 30 reps is hypertrophic if you train to failure. I train as high as 15 to 20 reps to failure. Personally, I don't advise being obsessed with heavy weight.
I also love Myo Reps
@@martinw245 It's not really viable or useful to do 30 reps of something if you can achieve the same with 10 with the correct weight.
@@MrReese
Well no, I'm not advocating 30 reps necessarily. But the research is clear that this notion of 8 to 12 reps for hypertrophy is a myth. The ceiling for hypertrophy is as high as 50 reps. But again, I'm not advocating 50 reps.
I do 15 to 20 reps, and as you get older you will appreciate how higher reps are less stressful on the joints. So yes, there is a valid application for higher reps.
@@martinw245 It more depends on what you prefer - tbh nearly any rap range can be useful for muscle growth if you have good form
@@SolomonClarkeFitness80
Yep. And to add, with higher reps, the research suggests that training very close to failure is required.
After a couple of straight set warmup, Myo Reps are my favourite technique.
Where do you get these studies from? Do you just like google meta analyses studies on certain subjects?
How many would like to see Jeremy and Dr Mike from RP collab...🤘🙌
So 2 sets per exercise to failure is the best?
Great info