For untrained or intermediately trained healthy individuals, a typical strength and Hypertrophy Program entails training the major muscle groups with 2-4 sets of 8–10 exercises for 3–12 repetitions, with 2–5 minutes of rest in between sets [1, 8]. Traditional strength training programs sometimes last longer than an hour over several sessions each week, including a warm-up and stretching. The aim of this narrative review is to synthProgram for building muscle and strength
For untrained or intermediately trained healthy individuals, a typical strength and hypertrophy program entails training the major muscle groups with 2-4 sets of 8-10 exercises for 3-12 repetitions, with 2–5 minutes of rest in between sets [1, 8]. Traditional strength training programmes sometimes last longer than an hour over several sessions each week, including a warm-up and stretching. This narrative review’s objective is to summarise the research on how strength training can be scheduled for maximum time effectiveness. Our main focus is on changing training factors, such as repetition velocity, volume, load, exercise selection, muscle action, and frequency [9]. analyse the data to see how strength training can be scheduled for maximum time effectiveness. Our main focus is on changing training factors, such as repetition velocity, volume, load, exercise selection, muscle action, and frequency [9]. We also discuss whether warm-ups and stretching should be included, the effectiveness of numerous time-saving advanced training methods (such as supersets, dropsets, and rest-pause training), and how much exercise is needed to maintain strength and muscle mass. We want to be clear that this narrative review is not for people looking to maximise training adaptations without considering a time commitment, but rather for the general public who have limited time for training (e.g. athletes).Although everyone wishing to cut back on training time can benefit from these time-saving techniques, the majority of the studies cited in this review used samples of untrained or recreationally active people. We have noted when resistance-trained participants were incorporated into the study samples where appropriate.
Evidence-based exercise for muscle growth
Muscular hypertrophy is the term used to describe the expansion of proteins within a specific muscle fibre, which leads to an increase in the cross-sectional area of the fibre and the muscle as a whole. Hypertrophy is a complex process that is influenced by genetics, satellite cells, altered muscle protein turnover, and other molecular regulatory mechanisms. The reader is directed elsewhere since the molecular pathways that may underlie 3 Point Training-induced skeletal muscle hypertrophy are in fact outside the scope of this research.
Conclusion
3 Point Taining induced increases in skeletal muscle mass and strength are largely independent of sex and specific. Unless an individual is trying to selectively improve 1RM strength
