3 min read- Recent research indicates that performing fewer repetitions with higher weights can lead to greater muscle gains.
- Findings suggest that even two to three sets can facilitate muscle growth.
- Here’s how this can impact your workout routine.
We’ve all had those days when time slips away—whether it’s oversleeping, a meeting running late, or juggling family commitments. The struggle to find time for workouts can feel even more daunting as life gets busier. Fortunately, recent studies suggest that you don’t need a lengthy gym session to achieve significant strength gains.
Evidence shows that short, focused workouts using heavier weights can be more effective than extended sessions filled with lighter weights and high repetitions. While there’s nothing wrong with longer workouts when time permits, the exciting news is that you can still achieve muscle growth with fewer but more intense efforts when you’re pressed for time.
Here’s a closer look at the findings from this recent study and the advantages of lifting heavier weights for shorter durations.
Expert Insight: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.
What Did the Study Find?
The study, published in SportRxiv, is currently in pre-print status, meaning it has not yet undergone formal peer review. Researchers analyzed multiple studies to assess how training volume affects muscle growth and strength gains.
They found that while performing more sets can boost muscle size, even one or two intense sets with heavier weights can yield meaningful strength improvements, especially for individuals who consistently train a few times each week.
Interestingly, while increasing the number of sets can help, the benefits plateau after about eleven sets per session for muscle growth, and only two sets of a single exercise are needed for optimal strength gains.
The key takeaway? More repetitions do not always correlate with better results. Often, adding extra sets can lead to diminishing returns, consuming valuable time without extra benefits. Instead, consider focusing on heavier lifts.
Why Opt for Fewer Sets with Higher Loads?
According to Albert Matheny, RD, CSCS, lifting heavier weights for shorter periods can effectively stress your muscles, leading to significant gains. “By doing fewer reps with heavier weights, your muscles experience more stress, which can promote muscle growth,” he explains.
“The fewer reps you perform, the heavier the weight should be,” Matheny adds, emphasizing the importance of intensity over quantity.
Selecting the Right Weight for Your Training
Matheny suggests aiming for eight to twelve repetitions per set. “Choose a weight that allows you to complete three to five sets while maintaining good form. If you can exceed twelve reps consistently, it’s time to increase the weight,” he advises.
Conversely, if you struggle to reach eight repetitions, consider lowering the weight for better training effectiveness. “Experiment with different weights to find your optimal challenge,” Matheny recommends.
Recommended Frequency for Weight Lifting
Incorporating weight lifting into your routine is vital for enhancing aspects such as metabolism and bone density. While individual needs may vary, the study indicates that lifting weights about twice a week can be effective. This aligns with the current exercise guidelines, which recommend a minimum of 150 minutes of moderate-intensity exercise weekly, along with two days of strength training.
Ideally, Matheny suggests aiming for daily lifting, varying muscle groups to ensure balanced training.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
### Introduction
In today’s fast-paced world, finding time for workouts can often feel overwhelming. However, research indicates that shorter, more focused strength training sessions can provide substantial benefits. This article explores how you can achieve effective muscle growth through strategic weight lifting, even when your time is limited.
### Conclusion
Incorporating fewer sets with heavier weights into your workout can significantly enhance your muscle gains while accommodating your busy lifestyle. Remember to prioritize form and adjust weights according to your capacity. Whether you work out twice a week or aim for daily sessions, emphasis on intensity can make a remarkable difference in your strength training results. Stay committed and find a routine that works best for you to achieve your fitness goals!
