This one is almost too good to be true...
Researchers from Brazil have found that you can build muscle just as fast
(or faster) with 1 set than you would with 3 normal sets (Prestes et al.
2017).
But it comes with a twist: you have to use a "special training technique".
Here's what the researchers did:
– They split 18 experienced lifters into 2 groups
– Both groups trained for 6 weeks
– After 6 weeks, both groups gained strength, but the special
training technique group gained more muscular endurance and hypertrophy.
This technique has been tested in the Dr. Muscle Training App and it works. We've seen similar gains with shorter workouts. In fact, the workouts are about 60% shorter (because you're doing just
1 set instead of 3). Think 25 minutes in the gym, instead of 1 hour.
This is how you do it:
Simply double your reps, using as many 40-second rest pauses as you need.
For example:
– Do your set like you normally would (e.g. 7 reps on bench press)
– Rest 40 seconds
– Do as many reps as you can with good form (e.g. 4 reps)
– Rest 40 seconds
– Do as many reps as you can with good form (e.g. 3 reps)
– You're done!
This count as 1 "Rest-Pause Set" and the Brazilian researchers have
found it leads to similar or better results than 3 normal sets.
This style of Rest-Pause Sets is a new feature that's included in the Dr. Muscle Training App to help you build muscle faster, with less time spent in the gym!
Dr. Muscle is like a personal trainer in your pocket. It tells you
exactly what to do when you lift weights to build muscle faster, and
it's 10 times cheaper than a human trainer.
With Dr. Muscle, you can expect to gain up to 25 lbs in 1 year (if
you're just starting out). If you're more experienced, Dr. Muscle will
help you build up to 50 lbs over the course of your lifting career (even
more if you're taller than the average man).
Dr. Muscle is 100% automated. It uses A.I. to learn from your last
workouts and apply the best science-based training methods
automatically, so you can focus on lifting heavy and getting jacked. And
it's easy to use: your first workout is ready in 2 minutes after a
quick 1-time, 5-tap setup.
With Dr. Muscle...
- You get a workout plan that grows with you, so you build muscle as fast as possible.
- Your plan updates every workout automatically and you always train with the optimal reps and sets to build muscle fast.
- Your plan also levels up automatically with new exercises as you
progress, so you hit your muscles from more angles and hypertrophy them
in full.
- Your workouts are customized at the exercise level, so your weaker body parts don't slow down your strongest.
- Your rest between sets is matched automatically to your reps to maximize hypertrophy and strength gains.
- You deload automatically when you accumulate fatigue, so you can break your plateau and start building muscle again.
Friend, if you are ready to build muscle faster with rest-pause sets and other advanced
science-based methods, then you need to try the Dr. Muscle Training App for yourself.
