No Time to Lift?
Here is a useful summary produced by Iversen et al. (2021) to help construct training programmes for strength and hypertrophy when time is a limiting factor! How much and heavy should you train? - Perform ≥4 weekly set per muscle group - Increase volume when possible (up to 10+weekly sets), depending on time constraints - Use 6–15 RM load for strength and hypertrophy - Lighter loads (15–40 RM) can be used if training is performed close to failure What should you train? - Perform at least one lower body exercise, and one pulling-, and one pushing exercise for the upper body (preferably bilateral, multi-joint exercises) E.g. squats, rows and bench press - Use free weights based on training goals, availability and personal preference - Elastic bands and bodyweight are viable for home-based training Time saving training strategies: Drop-sets, rest-pause training and supersets - Roughly halves training time compared to traditional training - Primarily beneficial for hypertrophy - Not advised for heavy compounds Warm-up and stretching - Stretching should only be prioritized if an important goal is to increase mobility as resistance training in itself promotes improvements in this outcome - General warm-up should not be prioritized when time is of an essence - Specific warm-up can be useful when training with heavy loads >80% of 1RM Iversen, V.M., Norum, M., Schoenfeld, B.J., Fimland, M.S. (2021) No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med.
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Canterbury Strength Weightlifting Club
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