Abstract
Lack of time is among the more commonly reported barriers for
abstention from exercise programs. The aim of this review was to
determine how strength training can be most effectively carried out in
a time-efficient manner by critically evaluating research on acute
training variables, advanced training techniques, and the need for
warm-up and stretching. When programming strength training for
optimum time-efficiency we recommend prioritizing bilateral, multijoint exercises that include full dynamic movements (i.e. both eccentric
and concentric muscle actions), and to perform a minimum of one leg
pressing exercise (e.g. squats), one upper-body pulling exercise (e.g.
pull-up) and one upper-body pushing exercise (e.g. bench press).
Exercises can be performed with machines and/or free weights based
on training goals, availability, and personal preferences. Weekly
training volume is more important than training frequency and we
recommend performing a minimum of 4 weekly sets per muscle group
using a 6-15 RM loading range (15-40 repetitions can be used if training
is performed to volitional failure). Advanced training techniques, such
as supersets, drop sets and rest-pause training roughly halves training
time compared to traditional training, while maintaining training
volume. However, these methods are probably better at inducing
hypertrophy than muscular strength, and more research is needed on
longitudinal training effects. Finally, we advise restricting the warm-up
to exercise-specific warm-ups, and only prioritize stretching if the goal
of training is to increase flexibility. This review shows how acute
training variables can be manipulated, and how specific training
techniques can be used to optimize the training response: time ratio in
regard to improvements in strength and hypertrophy.
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