But I’m busy.
You know, I’m busy!
You’re busy.
I know.
You’ve got meetings to run, deals to close, and a family that wonders if you’ve been abducted by aliens.
The last thing you need is to spend hours in the gym trying to build muscle.
But what if I told you that you could build significant muscle with just 4 sets per week per muscle group?
No, I haven’t lost my mind. And no, this isn’t some late-night infomercial promising abs of steel for three easy payments of £19.99.
This is science, baby.
The Minimal Effective Dose: It’s a Thing
Remember that annoying kid in school who always did the bare minimum to pass?
Well, turns out he was onto something. In the world of muscle building, there’s this thing called Minimum Effective Volume (MEV). It’s the least amount of work you need to do to see gains.
And guess what? A study showed that 4 weekly sets can produce significant gains [1].
That’s right, 4 sets.
Not 40.
Not 400.
Four.
Why This Works (Even If It Sounds Like BS)
Now, you’re probably thinking, “This sounds too good to be true.” And normally, I’d agree with you.
But here’s the thing: when it comes to building muscle, volume matters more than frequency [2].
In other words, it doesn’t matter if you do those 4 sets in one heroic, sweat-soaked session or spread them out over the week. What matters is that you do them.
Compound Exercises: Your New Best Friends
Here’s where it gets fun. We’re not talking about doing 4 sets of bicep curls and calling it a day. We’re talking compound exercises. These are the heavy hitters of the workout world. Squats, deadlifts, bench presses – exercises that work multiple muscle groups at once.
Why? Because they give you more bang for your buck. And when you’re operating on a time budget, you need all the bang you can get.
Your Minimalist Workout Plan
Here’s what this looks like in practice:
- Squats: 4 sets of 8-12 reps
- Bench Press: 4 sets of 8-12 reps
- Rows: 4 sets of 8-12 reps
That’s it. That’s your workout. Do this once a week, and you’re golden.
“But wait,” you say, “that’s only three exercises!” Exactly. Remember, we’re going for minimal here. These three exercises hit all the major muscle groups.
Everything else is just gravy.
Advanced Techniques for the Overachievers
Now, if you’re feeling fancy (or just have a few extra minutes), you can throw in some advanced techniques. Things like supersets and drop sets [3].
These are like the espresso shots of the workout world – they pack a punch in a small package.
But remember, these are optional. Don’t feel like you need to complicate things. Simple works.
Feeding the Machine
You can’t build a house without bricks, and you can’t build muscle without food. But don’t worry, I’m not going to tell you to eat chicken and broccoli for every meal.
Focus on protein.
Aim for about 1.6 to 2.2 grams per kilogram of body weight daily [4]. That might sound like a lot, but it’s doable. A protein shake here, some Greek yogurt there, and you’re well on your way.
Rest: The Unsung Hero
Here’s a mind-blower for you: muscles grow when you rest, not when you work out. So don’t skimp on sleep. Aim for 7-9 hours a night.
I know, I know, sleep is for the weak.
But in this case, sleep is for those who want to get strong.
The Bottom Line
Building muscle doesn’t have to be complicated. It doesn’t have to take hours. 4 sets per week, compound exercises, enough protein, and good sleep. That’s it.
Remember, the best workout plan is the one you can stick to. So keep it simple, keep it minimal, and watch those muscles grow.
Now go lift something heavy. Your future self will thank you.
References
[1] Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. or https://pubmed.ncbi.nlm.nih.gov/27433992/
[2] Grgic, J., Schoenfeld, B. J., & Latella, C. (2019). Resistance training frequency and skeletal muscle hypertrophy: A review of available evidence. Journal of Science and Medicine in Sport, 22(3), 361-370. or https://pubmed.ncbi.nlm.nih.gov/30063555/
[3] Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: The most effective variable in resistance training. Sports Medicine, 48(3), 499-505. or https://pubmed.ncbi.nlm.nih.gov/29260407/
[4] Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. or [https://pubmed.ncbi.nlm.nih.gov/28698222/]
