Dedicate merely 30 minutes, twice weekly, for strength enhancement.
Get Jacked in a Jiffy: The Surprising Truth About Muscle Building
In the world of fitness, the big question on everyone's minds is: what's the bare minimum for packing on muscle? Well, buckle up, folks, because a study featuring a crew of 42 healthy adults has some mind-blowing answers.
Over a two-month period, participants upped their muscle mass and power thanks to a nominal commitment of just an hour a week. But don't be fooled by the minimal time investment; these folks got serious results with a simple routine of thirty-minute sessions spread across two weekly sessions.
"Even a tiny bit can do the trick," says Stuart Phillips, an exercise science researcher at McMaster University in Hamilton, Ontario, who wasn't involved in the study. And that's exactly what this research aimed to prove: that the bare minimum can deliver substantial gains for most people.
Each session consisted of nine common upper and lower body exercises, executed until the muscles cried uncle, but not so much they were completely drained. The efficient program was designed to accommodate busy schedules, allowing those who can't find time to hit the gym to still reap the benefits.
So, what exactly were these miracle exercises? Frontal pulley highs, seated row with pulley, standing military press, bench press, tricep extension with pulley, bicep curl with dumbbells, Smith machine squats, thigh press, and leg extension. Don't be intimidated by the seemingly complex routine; these exercises target the shoulders, arms, legs, back, and core, essential for that coveted body transformation.
But why isn't muscle building more popular? According to the Centers for Disease Control and Prevention (CDC), engaging in regular muscle-strengthening activities promotes health and longevity, preventing a myriad of ailments such as diabetes, arthritis, and more. However, only 20% of adults are dedicated muscle builders, citing a lack of time and misconceptions about the complexity of equipment and advanced knowledge.
This study, published in April in the journal Medicine & Science in Sports & Exercise, sets out to debunk these common excuses. Participants went to the gym twice a week, where they were guided through the nine exercises. Researchers discovered that sticking to a single set of each exercise was key to efficiency.
Even with this abbreviated program, participants saw noticeable improvements after just eight weeks. So, it's no longer a matter of spending hours in the gym to build muscle—consistency and commitment are what counts.
But you don't have to follow this exact program to see results. These exercises can be swapped out for bodyweight exercises like pull-ups or crunches, or you can consult a trainer to learn which gym machines best target the shoulders, biceps, back, core, and legs. And for beginners, a trainer's guidance can help with learning the correct movements.
So, find two half-hours in your week for strength training—it could be the key to unlocking your full potential. But remember, this study was relatively short, and further research is necessary to understand the effects on older adults and other populations. For now, the takeaway: find some time in your week for muscle building, and watch those muscles grow!
Originally published in the Washington Post.
Fun Fact: According to a 2017 study, muscle fibers don't actually "grow," they increase in size due to increased protein synthesis and a decrease in protein degradation. No wonder we're all looking for that magic protein powder!
Sports enthusiasts might find it surprising that science has proven even a minimal commitment of one hour per week can lead to significant muscle growth and power. Meanwhile, health-and-wellness advocates emphasize the importance of regular muscle-strengthening exercises, such as those detailed in the study, for preventing various conditions like diabetes and arthritis. Furthermore, fitness-and-exercise routines like the one outlined can be easily customized based on an individual's schedule or gym access, making it more accessible for those who previously saw muscle building as too complex or time-consuming.
