Research
Adherence
Hypertrophy-style training (moderate load, short rest) is more time-efficient than strength-style training (heavy load, long rest) for achieving equivalent muscle thickness gains.
If you have limited time for workouts and your primary goal is muscle size, use moderate weights (10 reps) with short rest periods (90 seconds). This will get you the same muscle growth as heavy lifting but in a fraction of the time.
GoodSupportsHIGH confidence
Given the similar hypertrophic gains in the biceps brachii between groups, HT was a much more time-efficient strategy for eliciting these increases.
Why this rating
Based on reported session durations in the study.
Source
Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men
Brad J. Schöenfeld et al. · The Journal of Strength and Conditioning Research · 2014
rct · n=17Cited 184×
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