There is a rather bewildering array of strength training recommendations on how many sets and repetitions an individual should perform, the movement cadence that should be adopted should adopt and the frequency of training that should be utilized.
Such disagreement makes weight training seem confusing and intimidating, when in fact there is clear science supporting a very simple routine for success.
Optimal increases in muscular strength and hypertrophy can be produced from one set of exercise carried to a point of momentary muscular failure (volitional fatigue), and further sets are therefore not necessary.
When training to muscle failure, intensity is the cornerstone of increasing muscular size and strength and it pertains to “how hard” someone performs an exercise, not “how much” exercise is performed. Little or nothing in the way of results can be produced by any amount of exercise if intensity is lacking. If proper intensity and recovery is utilized, then a very little amount of exercise is required to stimulate muscle growth and the best possible results.
Medical research shows that 30-minute, single set, total body workouts performed 2 times per week safely and effectively build muscle strength. Intensity is the key to increasing muscular size and strength and it pertains to “how hard” someone performs an exercise, not “how much” exercise is performed.
Most strength training routines recommend that you train 5-6 times per week. A recommendation such as this is unsustainable and it can easily cause injury because you don’t have enough time to recover between workouts.
We offer 30-minute strength training routines because scientific research supports this approach, it works and people can sustain it to create meaningful changes and health benefits. The workouts are focused, succinct, easily performed and allow trainers to create appropriate intensity for maximum muscle growth and sufficient recovery time.