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Curious to know what to do?
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Read on for what the scientists found.
“Limit warm-ups to a few repetitions with light loads before performing each exercise,” the study notes.
The key to this form of pared down training is to emphasize “primarily bilateral, multi-joint exercises.”
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(Read on for more on what those are.)
“When training volume was matched, i.e.
The latter are also known as compound exercises, and they target multiple muscle groups at once.
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If you’re short on time, those are simply better.
Strength improvements in multi-joint exercises appear to be higher and more rapid than in single-joint exercises.
Thus, single-joint exercises could provide little added benefit from a strength standpoint.”
Tim Liu, C.S.C.S., CSCS
So What Does One Workout Look Like?
You’d do roughly 4 sets of each, going for 4 to 15 reps per set.
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Tim Liu, C.S.C.S., CSCS
