The Best 30-Minute Upper Body Workout for Men Over 40

The more sets you do, the more muscle and strength you’ll gain, at least to a degree.

But what if I told you that you could build a head turning physique with just a few 30-minute workouts each week?

This meta-analysis published in the Sports Medicine journal found that you can achieve up to 81% of your potential strength gains with just 1-4 sets per exercise per week.

In another meta-analysis, the researchers discovered that performing 1-4 sets per muscle group per week can result in 64% of the maximum potential muscle gains.

This figure jumps to 84% when you increase the volume by just a few sets (5-9).

So while more volume generally means more muscle growth, those of us who don’t have 2 hours to spend in the gym can still achieve significant results.

Thus, if you’re short on time, but want to get the biggest bang for your buck then listen up, because I am going to share the best 30-minute upper body workout for muscle growth.

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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9209691/
2. http://www.ncbi.nlm.nih.gov/pmc/articles/pmc5684266/
3. https://doi.org/10.1080/02640414.2016.1210197
4. https://doi.org/10.1016/j.jshs.2021.01.007
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617935/
6. https://gymaware.com/compensatory-acceleration-training-guide/
7. https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP085647
8. https://journals.lww.com/nsca-jscr/fulltext/2016/07000/longer_interset_rest_periods_enhance_muscle.3.aspx
9. https://journals.lww.com/nsca-jscr/fulltext/2020/01000/the_effects_of_superset_configuration_on_kinetic,.8.aspx
10. https://journals.lww.com/nsca-jscr/fulltext/2017/07000/muscle_damage_and_muscle_activity_induced_by.12.aspx
11. https://doi.org/10.51224/SRXIV.414
12. https://link.springer.com/article/10.1007/s40279-021-01490-1
13. https://pubmed.ncbi.nlm.nih.gov/21225489/
14. https://pubmed.ncbi.nlm.nih.gov/35819335/
15. https://www.borgefagerli.com/myo-reps-in-english