No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review
Overview
Paper Summary
This review explores how to maximize strength and hypertrophy while minimizing training time. It suggests prioritizing compound exercises, using heavier weights with fewer repetitions (or lighter weights to failure), and shortening rest periods using techniques like drop sets, rest-pause, or supersets. The review highlights that training volume (total sets/effort) is more important than frequency (how often you train each muscle).
Explain Like I'm Five
Lifting heavy weights a few times a week is as good as lifting lighter weights more often, as long as you work out the same muscles with the same effort. Save time by focusing on compound exercises (like squats) and skipping long warm-ups and stretches.
Possible Conflicts of Interest
None identified
Identified Limitations
Rating Explanation
This is a well-written and comprehensive narrative review that provides valuable insights for strength trainers and the general population. The review summarizes relevant findings from different studies and provides practical advice based upon current scientific evidence.
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