No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

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Conflicts of Interest

Identified Weaknesses

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Paper Summary

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Lift Less, Gain More? Time-Efficient Strength Training Tips!

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).

Possible Conflicts of Interest

None identified

Identified Weaknesses

Narrative review, not original research

This review synthesizes information from different studies without conducting any original research. Thus, it is limited by the pre-existing literature in the field.

The findings may not be generalizable

The review discusses potentially relevant findings for the general population, however, the included studies mainly involved people with experience in resistance training.

Information may be outdated in the future

The review is based upon published scientific studies, but scientific findings constantly evolve, thus it is possible the information will be considered obsolete in the future.

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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