You do not need to spend long hours in the gym to see results. Recent research shows that exercising five minutes a day can improve your health by boosting your energy, improving your mood, and lowering your disease risk.
Personal trainers and strength coaches say you can build muscle and maintain it in a few hours a week. If you want the best results in the shortest time, focus on volume (reps), intensity, and movements.
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Don’t Waste Your Time With “Junk Volume”
The term “junk volume” pertains to gym exercises beyond what you need to build muscle. It’s not always true that more exercise means more gains. The majority of strength gains occur in four sets per week. Mike Boyle, a strength and conditioning coach, previously told Insider that a good goal is two days a week in the gym, with three sets of 10 reps per muscle group. He said if anyone lifts for more than an hour, they’re probably doing too much.
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Pick Exercises That Are Right For You
Building muscle is easier with bicep curls and leg extensions because they isolate one muscle group. There are many compound exercises for muscle-building, including deadlifts, pull-ups, and shoulder presses. Personal trainers recommend compound exercises to get the most bang for your buck.
Keep Your Protein Intake And Sleep Levels High
The biggest mistake people make when trying to build muscle is not resting or eating enough. You’ll just be wasting your time in the gym if you don’t get enough rest and calories to rebuild strength. Eating enough protein is essential, a specific macronutrient that helps grow and repair muscle tissues: about 0.7 grams of protein per pound of body weight per day is ideal.