What is the most efficient way to grow muscle quickly? It is possible to achieve similar or better results by cutting your current training time in half and doing several 30-minute sessions per week. Is not it?
The latest scientific discoveries confirm that building muscle quickly is indeed achievable. Three time-saving strategies have been proven to be highly effective in promoting rapid muscle growth.
In this video and guide: Jeremy Ethier Here’s how you can incorporate these strategies into your workouts to promote muscle gain. We also provide time-efficient, ready-made workout plans that you can implement right away to boost muscle growth and get maximum results in a short period of time.
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To optimize your gym time and achieve rapid muscle growth, aim for the lowest number of sets that will yield significant results. Current research shows that performing about 3 sets per muscle per week may be enough to maintain muscle gains and potentially build muscle, especially for inexperienced people. is suggested. However, the sweet spot for maximum benefits with minimal time and effort is 4 to 7 sets per week per muscle.
Three basic principles
If you choose this minimal volume approach, you should incorporate three important principles into your workouts to continue building muscle or further enhancing muscle mass gains.
failure
First, push to failure at least once or twice. Exercises that can be performed safely with every set may reach failure. Then, given the limited number of exercises and the concept of “long muscle length” training that emphasizes stretching positions to improve muscle response, the most likely to provide optimal gains is Choose the higher one. Finally, to effectively build muscle, it’s important to pay close attention to your form.
super set
Two additional time-saving strategies can help you streamline your minimalist workouts from 30 minutes to just 20 minutes. First, consider incorporating supersets, especially antagonist supersets. This can significantly reduce training time while promoting muscle growth. It’s important to keep the transition time between exercises to a minimum (ideally less than a minute) and maintain strength by pushing your muscles close to their limits with each set.
drop set
For exercises that may not be suitable for supersets, or for those who prefer a different approach, drop sets offer an effective solution. With drop sets, you perform the first set to failure, reduce the weight, and immediately continue doing as many reps as possible.
Repeat this process for about 2-3 drop sets total. Even if you reduce the weight, your muscles are already fatigued from the previous set, so each additional rep becomes more effective for growth. Research shows that drop sets may be one of the fastest ways to build muscle. If you implement this method, make sure your training is safe for failure and allow for quick weight adjustments after each drop set.
To promote muscle building with drop sets, aim to match your total number of sets, including drop sets, to your normal number of sets. As indicated in the study protocol, the weight reduction during each drop set can follow a protocol of approximately 20% reduction at a time.
what to eat for muscle growth
To promote muscle growth, it’s important to focus on a balanced diet that provides the necessary nutrients to support muscle development. The important components to consider are:
protein:
- Essential for muscle repair and growth.
- Sources include red meat (chicken, turkey, lean beef), fish, eggs, dairy products, legumes, tofu, and plant protein sources (quinoa, lentils, chickpeas).
carbohydrates:
- Provides energy for training and helps replenish glycogen stores.
- Choose complex carbohydrates like whole grains, oats, brown rice, quinoa, fruits, and vegetables.
Healthy fats:
- It is important in the production of hormones such as testosterone, which is essential for muscle growth.
- Sources include avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel).
Vitamins and minerals:
- It plays a role in various metabolic processes and overall health.
- Include a variety of fruits, vegetables, and whole foods to ensure you’re getting a wide range of vitamins and minerals.
Hydration:
Adequate hydration is essential for overall health and helps maintain optimal performance during training.
Meal timing:
- Distribute your protein intake evenly throughout the day to support muscle protein synthesis.
- Consider having a protein-rich meal or snack before and after your workout to ensure optimal muscle recovery.
Post-workout nutrition:
Consume a combination of protein and carbohydrates after your workout to replenish glycogen stores and support muscle repair. This could be a protein shake or a balanced meal.
Surplus calories:
To build muscle, you usually need a calorie surplus. This means taking in more calories than you burn. However, this surplus should come from nutritious foods, not empty calories.
Personal needs:
Consider individual factors such as age, gender, weight, and activity level when determining your nutritional needs.
We recommend consulting with a registered dietitian or nutritionist to create a personalized nutrition plan tailored to your specific goals, lifestyle, and dietary preferences. Additionally, being consistent with both your diet and exercise is important for sustainable muscle growth.
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