High Intensity Health with Mike Mutzel, MS
Build Muscle Over 40 w/ Limited Time
Aug 15, 2023
Learn science-based exercise tips for building muscle and strength over 40 with limited time. Strategies include supersetting exercises, targeted warm-ups, and compound movements. Discover the effectiveness of training for speed and power, as well as the benefits of creatine and electrolytes
14:38
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Quick takeaways
- To optimize strength and muscle gain, it is recommended to dedicate a minimum of four weekly sets per muscle group, targeting lower rep ranges for strength and slightly higher ranges for hypertrophy.
- Maximize time efficiency by performing exercise-specific warm-ups rather than extensive warm-up routines, focusing on compound movements to minimize warm-up time and allocating more time to the actual muscle groups being trained.
Deep dives
Optimizing Strength and Muscle Gain through Time-efficient Training
To optimize strength and muscle gain, it is recommended to dedicate a minimum of four weekly sets per muscle group. This minimum volume helps prevent age-related muscle loss and supports hypertrophy and strength as you get older. Compound movements like hip hinges, squats, bench presses, and pull-ups are effective. It is advised to focus on rep ranges between six and 15 repetitions, targeting lower rep ranges for strength and slightly higher ranges for hypertrophy. Advanced training techniques like drop sets and super sets can cut training time in half while inducing hypertrophy.
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