New research shows how many people lose interest in strength training due to their busy schedules. But that shouldn’t be your case.
Accentuating multi-joint movements, using dynamic warmups, and combining supersets and drop sets before your strength workout sessions can save you a lot of time.
Here are the best ways to boost up your fast strength workout backed by specialists.
Remember that discussing with a professional trainer what’s best for your workout can do wonders!
Try to Streamline Your Sets
Focusing on a few efficient set types is key. For example, you can choose some supersets, which include two or more exercises back to back with only a short rest after a couple of minutes.
Drop sets are also efficient because they involve a heavier weight and more repetitions. Then, the dropping point in weight, which is a fantastic step.
Brad Schoenfeld, Ph.D., C.S.C.S., and an assistant professor in exercise science at CUNY Lehman College, recommends:
“If you’re new to strength training, the advice would be to start with relatively lighter loads for supersets and drop sets, and use a higher rep range.”
Bilateral, Multi-joint Movements
Another great tip is to focus more on a full range of motion, bilateral moves, and multi-joint movements. That way, you’ll work on both sides simultaneously.
And the best part: you’ll still be training by muscle group! Back day, leg day, core day, leg day, and also arm day, all in once. How great is that?
You can try four sets/ group, using 6 to 15 rep range/ set, and see the results for yourself.
Specialists recommend:
- Leg press/ squat;
- Upper body pulling exercise (like a pull-up);
- Upper body pushing exercise (similar to a bench press).
More Dynamic Warmups
How many times did you skip a warmup just because you were short on time? Well, you might want to think twice next time you’re doing that.
Try to plan out which training exercises you want to do and come up with a nice, smooth, unloaded version of that. For example, if you decide to go for some back squats, renegade rows, or hip thrusts, warm-up with bodyweight squats, inchworms, or glute bridges.
Remember that diversity is key in every decision you make!