The science shows the amount of volume you need for muscle growth isn’t as high as you think
I have a first-world gym problem: I like spending a lot of time at the gym, but I don’t actually always have a lot of time to spend at the gym. Or sometimes, I also want to get out of there as fast as I can because I just want the pump.
There are times (too many, even) when the lazy part of me wants the fastest way to make or maintain my gains without spending more than an hour. So what’s a lazy gym rat to do?
For those looking to build muscle, the conventional wisdom has always been to spend time battering the target body part so you can grow it with protein. That’s because there is a focus on proper form and that usually means lifting a manageable weight. And when you do that, it does take a while for your body to feel the burn, especially if you’ve been doing this for some time. The typical formula that every gym-goer is taught is to do at least three sets for hypertrophy (muscle growth).
Canadian bodybuilder Jeff Nippard’s research shows that you can spark measurable muscle growth with only two sets per exercise—totaling four sets per week
But for those who are looking for a way to be in and out of the gym as quickly as possible, you can “cheat” this long-held tenet of working out. What if you could still make your growth gains in only two sets?
This is the hack that science-based Canadian bodybuilder Jeff Nippard has put forth for those who don’t have the time. His research shows that you can spark measurable muscle growth with only two sets per exercise—totaling four sets per week, meaning it is possible to cut down gym time considerably when you apply it to a long program.
Of course, for those who want to reach certain goals, it’s not a 100 percent shortcut to your best gains as there are some caveats to Nippard’s research.
First is the caveat that in order to achieve some muscle growth, you still need four sets per exercise a week. If that means cutting down one set of 10 to 12 reps from a single workout session, it also means you will have to go back to the gym after three or so days to hit that part again with two more sets. Either you have the time to spend on four sets in a single session, or you set aside more days in your week to go to the gym. If you’re pressed for time, either scenario may not be ideal.
Second is that they need to be hard and intense sets. Intensity in lifting means you’re pushing your muscles to the limit, close to form failure. You can’t be lifting light weights just to maintain good form; the tank must be emptied and you will feel really sore because you pushed yourself.
Whether you end up sticking with two or three sets a session, or whether you do get to do four sets a week over two or more sessions, any lifting is good for your body
Third, and possibly the least of your concerns, is that muscle growth isn’t fully optimal when trained this way. Nippard makes the distinction that you’ll only be getting noticeable muscle growth. However, this only really matters if you’re trying to max out the gains you could get—for many people, any noticeable growth is already a win.
In the end, whether you end up sticking with two or three sets a session, or whether you do get to do four sets a week over two or more sessions, any lifting is good for your body. Exercise, especially at least one hour a week, has been shown to reduce the risk of death by anywhere from 30 to 41 percent, depending on what you do.
The beauty of training and physical activity is that you can always adapt to your circumstances, as long as you do get to move.