Maximum effort in minimum time: why express workouts will give you great results
IF YOU DON’T HAVE HOURS TO SPEND IN THE GYM, A NEW STUDY SHOWS YOU HOW TO GET THE SAME RESULTS IN LESS TIME
Your days of slogging it out on the weight machines for hours may be over. A study published in Medicine & Science in Sports & Exercise found that completing just one set of each exercise in your workout regimen brings the same benefits as completing five or three sets. The study, which followed 34 fit young men who regularly did resistance training, found that those who did one set – spending 13 minutes at the gym – essentially had the same strength improvements and muscular endurance as the men doing five or three sets – and who spent 70 and 30 minutes, respectively, completing their workout. There is a slight catch: during that one set, participants were working their muscles “to limp exhaustion” by the end of the set. In other words, if you fancy spending less time at the gym, you’ll have to make sure you’re physically unable to complete another rep at that point, without resting first.