Build muscle in one hour a week with 4 tips from a bodybuilder scientist with a PhD in getting gains fast

"Don't let a busy schedule stop you from building muscle - just four weekly sets of exercise per muscle group is enough to see gains, according to a bodybuilding researcher. Milo Wolf, a strength coach who has a PhD in sports science from Solent University, UK, studies how to get the most benefits in the least amount of exercise. He's seen the results firsthand as a competitive bodybuilder."

"Too often people sabotage their progress with long, exhausting workouts, Wolf told Business Insider. More reps can help you build more muscle, to a point. But for most people, there's a sweet spot in the first few sets, which can prompt the majority of gains without wasting energy on increasingly smaller benefits. "For many people, trying to chase those incremental returns just leads to burnout," Wolf said."

"Simple strategies like picking the right equipment and exercises can help you build muscle in as little as an hour per week, according to Wolf. "It's a really powerful way to make working out more satisfying because you still make progress even if you don't have a perfect week," he said."

Less time in the gym can produce better muscle gains when workouts prioritize efficiency. Four weekly sets per muscle group are sufficient for noticeable progress for most people. The largest returns occur in the first few sets of an exercise, while chasing small incremental gains with long sessions often causes burnout. Choosing the right exercises and equipment speeds progress and saves time; adjustable dumbbells or stacked machines reduce transition time compared with frequent barbell plate changes. Customized, focused workouts and consistent application can enable measurable gains with as little as an hour of effective training per week.

Read at Business Insider