About this episode
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time. Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix Save 12% with code podcast at checkout Links to Research: https://bit.ly/3QG0soi Studies Mentioned: Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021). Time Stamps: 00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity. 00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group. 01:40 Super sets, drop sets, and rest pause training can cut your time. 02:13 Do exercise specific warmup to prime your muscles. 04:00 For hypertrophy, focus on lower rep ranges. 05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body. 07:50 Compound movements incorporate 2 or more joints during exercise. 08:20 Train multi-joint exercises. 08:45 Training volume is more important than frequency. 10:10 Training for speed may boost strength gains.