Don't go to the gym for long periods of time. According to a personal trainer, lifting twice a week can result in muscle increases

To see results, you don't have to spend hours in the gym. According to a conditioning specialist and the newest exercise science, you can grow muscle in as little as one or two exercises each week.

You may maximize your benefits with minimal effort by focusing on compound motions, effective workout sets, and adequate recuperation.

Experts claim that you can gain muscle with less activity than you think.

Mike Boyle, a strength and conditioning coach, told Insider that long or excessively frequent workouts may cause more harm than good in terms of growth.

"Anyone lifting for more than an hour is generally doing a lot more than they need to," he says.
As a baseline workload, he suggests three sets of ten reps each. Compound actions that work many muscular groups at once, such as squats, deadlifts, pull-ups, and presses, are ideal for total muscle growth.

Boyle recommends using this solution twice a week on your key muscle areas.
"There are very few people that work in each group more than twice a week," he noted, even in professional bodybuilding. "When it comes to strength and hypertrophy, less is definitely more."

Working smarter, not harder, is also supported by research. According to a policy paper published in August by the International Universities Strength and Conditioning Association, roughly 10 sets per muscle group per week might be regarded as the minimum for optimum muscle growth, and athletes may benefit from less.

According to the researchers, as little as one session each week could yield results. They suggested doing no more than 10 sets per muscle group in a single workout and spreading the rest out across several days.

However, evidence suggests that training on muscular imbalances or weaker areas with a higher volume may be beneficial.

Exercising excessively can backfire.

More time spent exercising does not automatically equal more gains, according to research.
Despite what celebrities and influencers may say, exercising muscle groups five times a week or twice a day isn't always helpful.
Overworking might even halt progress, as too much exercise deprives your muscles of the rest they require to grow, according to specialists previously quoted by Insider.

Increase your workout intensity over time to gain strength and muscle.

The amount of exercise you require for gains is also determined by your level of experience. To notice growth in your fitness, you'll need to continue to challenge yourself.
As a result, more seasoned athletes may be required to put in more effort than gym newcomers. However, raising the weight you lift, refining your form, or doing more advanced versions of routines aren't the only ways to enhance intensity to your workout.
Aiming for the smallest effective dose of exercise might be beneficial because the more gradually you increase your intensity, the less overall work you'll have to perform to see effects. A powerlifter named Chris Duffin previously told Insider.

Aesthetic goals should be achievable, and strength increases should be celebrated.

One essential caveat to remember while growing muscle for a sculpted physique is that your appearance is influenced by variables other than how much you workout or which activities you do. The way people acquire muscle, for example, can be influenced by genetics.
"Some people will respond to almost anything, and others will have a hard time with almost anything," Boyle added.
Comparing yourself to fitness influencers or celebrities can be depressing and counterproductive, especially when you don't know their circumstances, he added. Instead, concentrate on what you can control: improving your strength and striving to be the best version of yourself.

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