Got a busy schedule? No problem! You can still fit in effective workouts.
How Often Should You Work Out?
A typical strength training session usually has about 8-10 exercises, with each one done in 2-4 sets of 3-12 reps, taking 2-5 minutes of rest in between. This usually takes around 45-60 minutes, and you’d want to hit the gym two to three times a week.
But here’s the good news: you don’t need to go all out to see gains. Research shows that doing just one to three sets for each muscle group two to three times a week can still boost your strength and size.
Keep in mind, though, that this is more of a short-term fix. If you stick to it long-term, you might not see as much growth as you would with more sets. For instance, one study found that doing 1-4 sets could give you a 5% muscle increase, while 5-9 sets could bump that up to 7%, and over 10 sets could get you a 10% increase.
To save time but still make gains, aim for at least four sets per muscle group each week. How you spread those out is totally up to you. If you have a full day off, you could do a longer workout and knock out most of your sets in one go. Or, if you prefer, you can do quick 15-minute sessions throughout the week.
If you can’t hit four sets for every muscle group, focus on your legs since they need a bit more work than your arms, shoulders, and chest. For example, you could do three sets for your legs and one for your upper body.
How Many Reps and What Weights?
You can build muscle effectively with heavy weights (over 60% of your max) for fewer reps (under 15) or lighter weights for more reps. But if you’re going the lighter route, you’ll need to push your muscles to failure for good growth, which isn’t necessary with heavier weights.
To keep your workouts short, use weights between 70-85% of your max and aim for 6-12 reps per set. This will help you build both strength and muscle.
If you’re working out at home, pick a number of sets and reps that will push your muscles to failure. It might take a bit longer, but it’ll definitely help you pack on muscle.
What Exercises Should You Do?
Focus on compound movements that work multiple muscle groups at once, like squats, lunges, presses, and pulls. These exercises save time and help you get stronger faster compared to isolation exercises like bicep curls.
In fact, just three compound exercises can hit almost all your major muscle groups: a pull, a press, and a leg movement. Think squats, bench presses, and cable rows.
If you’re at the gym, go for bilateral exercises (using both limbs). At home, you can try unilateral movements like single-leg squats or one-arm push-ups to up the challenge.
How Much Rest Between Sets?
Resting between sets is key for letting your muscles recover. Usually, people wait 3-5 minutes before the next set, but you don’t have to be that strict.
Research shows that even short breaks of less than 60 seconds can still lead to good strength gains. But for the best results, a bit longer rest is better.
If you’re just starting out, 1-2 minutes should be enough to recover. More experienced lifters might need around 2 minutes between sets.
What Training Methods Can You Use?
Here are some time-saving training methods that still give your muscles a solid workout:
Supersets:
This involves doing two or more exercises back-to-back with little to no rest. It’s great for working different muscle groups so some can rest while others are working. For example, try pairing standing presses with bent-over rows or dips with pull-ups. Studies show that supersets can be just as effective as traditional sets but take half the time.
Drop Sets:
In a drop set, you go until muscle failure, then drop the weight and keep going without resting. This is trickier at home unless you have adjustable weights, but it can be super effective. Just remember to stick to safer exercises like seated chest presses or cable rows to avoid injury.
Rest-Pause:
This method involves lifting a heavy weight to failure, resting for 20 seconds, and then continuing until you hit your rep goal. It can cut your workout time significantly while still giving your muscles a great challenge. Just keep in mind that this is best for those who are already pretty fit.
How to Warm Up
Warm-ups can be split into two types:
- General: 5-15 minutes of light cardio to get your muscles warmed up.
- Specific: A light set before your main lifts to get your muscles ready.
Combining both can help, but if you’re short on time, you can skip the general warm-up and go straight to the specific warm-up for your first exercise.
So there you have it! With these tips, you can build muscle and strength even when you’re pressed for time.
