Scour social media, and you'll find a number of fitness influencers promising quick, effective workouts designed to build muscle and make you stronger.
Strength training advice and tutorials are plenty, but knowing what science says about the topic makes it easier to sort through it all.
NNOXX dove into the findings of a 2021 study published in the academic journal Sports Medicine and compiled tips and guidance for creating an efficient weight-based strength-training workout plan for those with no time to waste To calculate your 1RM for your upper body, try to find the heaviest weight you're able to bench, deadlift, or squat four to six times. Use that number in place of "4-to-6RM" in this equation, developed by researchers at the University of New Mexico: + 0.6999. For your lower body, use this formula: + 14.2546.
Its authors say doing more work per session, called "training volume," is more important than "training frequency," which is how often you work out. To build muscle mass, they recommend performing a minimum of four weekly sets for each muscle group, using the heaviest weight you can lift for between 6 and 15 reps.
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