Design an exercise program

Strength training is good for your health, but lack of time is a big obstacle for many people Strength training can be done in less time if it is a two-way, multi-joint, full-range workout of more than 4 sets per week for each muscle group, each with 5-RM15. Supers, reduction sets, and break systems almost halve training time compared to traditional workouts while maintaining workout volume. Limit warm-up to exercise-specific warm-up. Only prioritize stretching exercises when your goal is to increase flexibility In this narrative review article, we provide an overview of how to manipulate training variables and how to use specific training techniques to optimize exercise response: Time ratio. Awareness of the time ratio is important for people who have limited time to exercise and for fitness and health professionals.

People who have limited training time should work out with more than 4 sets per week for each muscle group, using a training load range of 6 to 15 RM. If the exercise is done voluntarily to the point of disability, the range of 14-15 repetitions can be used. With bilateral, multi-joint exercises, the entire large muscle group can be targeted with three exercises (for example, leg press, chest press, and armpit sitting). Exercises can be done in one or more short sessions – however convenient for individuals. Advanced training techniques such as reduction sets, break rest exercises and superset movements can also be used as a way to increase training volume with more efficient time. To further reduce training time, individuals can refrain from stretching and general warm-ups, limiting specific warm-ups to the first workout for each muscle group.

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