{"id":14679,"date":"2026-02-23T02:01:51","date_gmt":"2026-02-23T02:01:51","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=14679"},"modified":"2026-02-23T02:01:51","modified_gmt":"2026-02-23T02:01:51","slug":"want-to-build-muscle-by-working-out-just-1-hour-a-week-one-bodybuilder-scientist-offers-these-4-tips-to-see-gains-fast","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=14679","title":{"rendered":"Want to build muscle by working out just 1 hour a week? One bodybuilder scientist offers these 4 tips to see gains fast."},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<figure class=\"content-figure flex justify-center mb-[1em] mx-auto\">\n<div style=\"max-width:1242px\">\n<div class=\"content-image\"><img alt=\"A split image showing a man lifting weight in the gym next to a professional portrait headshot\" loading=\"lazy\" width=\"1242\" height=\"621\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/s.yimg.com\/ny\/api\/res\/1.2\/Q9bv.OC8KiMBFqBMScXARw--\/YXBwaWQ9aGlnaGxhbmRlcjt3PTEyNDI7aD02MjE-\/https:\/\/media.zenfs.com\/en\/aol_insider_articles_823\/2c67f092f7843a9d5ea069b14c9ac25c\"\/><\/div><figcaption class=\"fig-caption\">\n<p>Milo Wolf is a researcher who studies how to build muscle in the least amount of time, and applies the science on the bodybuilding stage.<span class=\"copyright\">Courtesy of Milo Wolf<\/span><\/p>\n<\/figcaption><\/div>\n<\/figure>\n<ul class=\"content-list\">\n<li>\n<div class=\"\">\n<p class=\"\">A bodybuilding researcher said that for most people, less time in the gym can lead to better gains.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">Save time and build more muscle by choosing the right exercises, equipment, and techniques.<\/p>\n<\/div>\n<\/li>\n<li>\n<div class=\"\">\n<p class=\"\">Smart, consistent workouts can help you see progress in as little as an hour of exercise each week.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n<p>Don&#8217;t let a busy schedule stop you from <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/how-to-make-the-most-gains-short-workout-science-2022-12?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:building muscle;elm:context_link;itc:0;sec:content-canvas\">building muscle<\/a> \u2014 just four weekly sets of exercise per muscle group is enough to see gains, according to a bodybuilding researcher.<\/p>\n<p>Milo Wolf, a strength coach with a Ph.D. in sports science from Solent University, UK, studies how to get the most benefits from the least amount of exercise. As a competitive bodybuilder, he&#8217;s seen the results firsthand.<\/p>\n<p>Too often, people sabotage their progress with long, exhausting workouts, Wolf told Business Insider.<\/p>\n<p><a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/muscle-building-cut-junk-volume-less-exercise-more-gains-expert-2022-2?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:More reps;elm:context_link;itc:0;sec:content-canvas\">More reps<\/a> can help you build more muscle, to a point. But for most people, there&#8217;s a sweet spot in the first few sets, which can prompt the majority of gains without wasting energy on increasingly smaller benefits.<\/p>\n<p>&#8220;For many people, trying to chase those incremental returns just leads to burnout,&#8221; Wolf said.<\/p>\n<p>He and another bodybuilding researcher, Patroklos Androulakis-Korakakis of Lehman College in New York, designed a fitness app called MyoAdapt, which customizes workouts to make the most out of a tight schedule.<\/p>\n<p>According to Wolf, simple strategies like picking the\u00a0<a href=\"https:\/\/www.businessinsider.com\/tips-beginners-build-muscle-gym-personal-trainers-2022-10?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:right equipment;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">right equipment<\/a>\u00a0and exercises can help you build muscle in as little as an hour per week.<\/p>\n<p>&#8220;It&#8217;s a really powerful way to make working out more satisfying because you still make progress even if you don&#8217;t have a perfect week,&#8221; he said.<\/p>\n<h2 class=\"heading\"><strong>Use dumbbells for faster results<\/strong><\/h2>\n<p>One of the easiest ways to save time in the gym is to pick the right equipment.<\/p>\n<p>For instance, using a barbell can mean spending precious minutes to change plates, a waste of time unless you&#8217;re training for a specific competition.<\/p>\n<p>In contrast, dumbbells or <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/how-to-use-gym-machines-to-build-muscle-for-beginners-2022-10?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:stacked weight machines;elm:context_link;itc:0;sec:content-canvas\">stacked weight machines<\/a> quickly allow you to adjust the amount you&#8217;re lifting, instantly trimming down your gym time.<\/p>\n<p>&#8220;On a set for set basis, it gives you more in the same amount of time,&#8221; Wolf said.<\/p>\n<h2 class=\"heading\"><strong>Prioritize compound exercises that stretch the muscle<\/strong><\/h2>\n<p>Next, choose exercises that give you the most bang for your buck by activating multiple muscle groups at once. These compound movements include deadlifts, push-ups, presses, and pull-ups.<\/p>\n<p>Wolf said you can get more out of each rep by aiming for movements that lengthen the muscle under tension. Research suggests this increases hypertrophy, or muscle growth.<\/p>\n<p>&#8220;With no downside, you can see more hypertrophy by focusing on stretch-biased exercises,&#8221; he said.<\/p>\n<p>To feel the stretch, try movements like deficit deadlifts, deep Bulgarian split squats, good mornings, seated dumbbell overhead presses, dips, and T-bar rows.<\/p>\n<p>Working through a <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/improve-mobility-build-muscle-longevity-exercise-personal-trainer-2023-11?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:full range of motion;elm:context_link;itc:0;sec:content-canvas\">full range of motion<\/a> and stretch can also improve mobility to reduce injury risk and, anecdotally, lead to fewer aches and pains in the gym, according to Wolf.<\/p>\n<h2 class=\"heading\"><strong>Lifting near failure builds more muscle<\/strong><\/h2>\n<p>The cardinal rule of building muscle is that you need to challenge your muscles to prompt them to grow. That means continually pushing yourself over time, known as <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/progressive-overload-fitness-meaning-and-how-to-do-it-2021-1?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:progressive overload;elm:context_link;itc:0;sec:content-canvas\">progressive overload<\/a>.<\/p>\n<p>A simple way to know you&#8217;re working hard enough is when you hit <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/working-out-to-failure-pros-cons-how-to-do-2021-7?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:muscle failure;elm:context_link;itc:0;sec:content-canvas\">muscle failure<\/a> and can&#8217;t complete another rep with good form.<\/p>\n<p>Getting to or near muscle failure can be ideal for gains. You might even be able to eke out a bit more benefit by doing partial reps at the end of your set, fighting through a shortened version of the movement when you&#8217;re too tired to complete the whole thing .<\/p>\n<p>&#8220;The more you push your set, the more muscle growth you see, and that&#8217;s even true past failure,&#8221; Wolf said.<\/p>\n<h2 class=\"heading\"><strong>Drop sets: the ultimate workout to build muscle in less time<\/strong><\/h2>\n<p>Once you&#8217;ve picked your equipment and exercise, you can cut your workout time in half with a technique called <a class=\"link rapid-noclick-resp\" href=\"https:\/\/www.businessinsider.com\/how-to-do-drop-sets-workout-build-muscle-faster-2023-8?utm_medium=referral&amp;utm_source=yahoo.com\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:drop sets;elm:context_link;itc:0;sec:content-canvas\">drop sets<\/a>, Wolf said.<\/p>\n<p>A drop set involves completing reps of an exercise until you&#8217;re near failure, then decreasing the weight to do even more reps, and repeating the process.<\/p>\n<p>The end result is that you exhaust your muscles more quickly, optimizing your muscle-building within a few sets.<\/p>\n<p>Put all Wolf&#8217;s advice together, along with a good warmup, and you can get in and out of the gym in around 20 minutes. Do that 3 days a week, and you&#8217;ve got a muscle-building routine even with a busy schedule.<\/p>\n<p class=\"\">Read the original article on <a href=\"https:\/\/www.businessinsider.com\/how-to-build-muscle-fast-bodybuilder-scientist-tips-2025-9\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Business Insider;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Business Insider<\/a><\/p>\n<\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.aol.com\/news\/build-muscle-one-hour-week-164559762.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Milo Wolf is a researcher who studies how to build muscle in the least amount of time, and applies the science on the bodybuilding stage.Courtesy of Milo Wolf A bodybuilding researcher said that for most people, less time in the gym can lead to better gains. Save time and build more muscle by choosing the [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":14680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-14679","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Want to build muscle by working out just 1 hour a week? 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