Get at least 5 sets of resistance training per week

Get at least 5 sets of resistance training per week

Explanation: Resistance training is vital for your physiology, brain health, and metabolism. The volume you need depends on your fitness level, experience, and goals. But you need some sort of stress/tension to trigger adaptation. Otherwise, your muscles get weak. To maintain muscle, get at least 5 sets per muscle group per week.

When you think about it, 5 sets aren't that hard. You can do 2 or 3 workouts. That's only 2 hours a week. And this activity helps you live longer, look better, get stronger, and improve overall performance. In 2 hours a week! You don't even have to go to the gym. You can use bands, body weight, or any weights. Just do whatever you enjoy and find convenient.

If you already work out a lot, you need more volume to trigger adaptation. So, to notice a difference, make sure you get at least 10 sets per week for the muscles you need to develop. In other words, don't skip leg day :)

Action: Do resistance training this weekend. Whether it's 20 minutes body weight at home or 60 minutes at the gym.

For the full explanation, check this clip from the "Science of Muscle Growth" episode.

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