Seems really odd to measure strength training in minutes vs reps. Rest sets arent always consistent, especially between people.
On a good day im out of the weight area in 45 minutes to an hour, but some days when I'm going hard but also sore, it can take me almost 90 minutes for one workout.
Studies also show that more volume practically never leads to fewer gains. There are diminishing returns, yes, but that's a wide spectrum depending on what the individual is hoping to accomplish.
The more clear-cut value of time off is injury prevention. Simply can't work out 24/7.
I remember athlene x having a great take on that, zero muscle is gained at the gym, it's literally all gained during rest. You set up for the rest by literally injuring yourself at the gym.
I find him rather knowledgeable and solid for most things, and he throws a bit more entertainment in.
If you want more pure science there's plenty of more creators out there, Jeff Nippard comes to mind. But eh its working out for the most part its not that wild to just want a bit more in the entertainment column, cause probably if you're out of shape you really just need to spend more time doing the damn work out than arguing on the internet about who's content is better.
jeff nippard isn't even pure science. he draws tenuous conclusions from really limited evidence and brands it as science because it sells a specific kind of training.
It's because his background is more in physio. He got me started, but yeah, his actual tips and thoughts on hypertrophy are a bit wacky, and unfortunately these fitness people either need to find new ways of saying the same thing or just say something ridiculous to keep people clicking.
Yep, always take at least one day a week off. However, you can work out each muscle basically as soon as it's recovered. Some recover faster than others, so you can do e.g. side delts 6 days a week if you really want. Legs may take a couple of days to recover.
Injury prevention comes down to not ego lifting, keeping it to sets of 5-30 (8-12 is a typical range) with form failure or actual failure being at the end of the set. Periodically, slowly, increase weight and/or reps. Otherwise go to town.
Occasional mild injuries like strains are part of the game, but lifting with good form is one of the safest physical activities. Most gym injuries come from people who run gear, since they gain muscle strength faster than their connective tissue can adapt. Newbies just aren't strong enough to move enough weight to hurt themselves with.
I gave myself a permanent shoulder injury from benching without understanding what I was doing when I was 18 in college. I’m 35 now and the injury still is an issue. That last sentence is not correct.
Original injury was from doing incline dumbbell bench press without a spotter. Was going to failure when my shoulder gave out. Popped out and back in, strained/tore my rotator cuff.
A few years later I was using the Perfect Pushups doing incline pushups with my feet on a swiss ball and shoulder gave out. This time it was my labrum and needed surgery, which I got.
I had one doctor tell me my shoulder sockets are shallow and that's why this happens. That could be the case, but what seems way more likely is that I was always doing bench/incline with my shoulders flared out. I never had much of a developed chest, and always chalked that up to my long arms making me work too hard. So chronic shoulder problems my entire adult life. Even going to PT didn't do much at first so I want sticking with it.
The problem was likely that I was still working out with my PT, and the bench press was putting tons of stress on my shoulders.
I can only come to this conclusion because I came across a bunch of videos on social media about form, and getting more serious about the PT exercises before bed.
I pretty much just accepted my shoulder clicks when I do chest exercises. But once I started to tuck my elbows in I could not only lift more/do more pushups, but the clicking and pain has gotten better than it has ever been since my original injury.
So tucking my elbows, or at least at a 45 degree angle, is part of it. But also stick my chest out and pinching my lats anytime I do chest press has absolutely solved the puzzle. I never knew these things were required, and just thought some people had different styles of chest press form. My coach never corrected me either, but then I never got a ton of attention because I wasn't massive, fast, or strong.
But I'm still taking it light as I'm over 40 now, but my chest looks more developed now than when I played football in high school!
My shoulder problems have always been about my bench form, and didn't figure it out until I was 40+... Decades of doing it poorly...
My dog had shallow knee sockets. He needed surgery. Could be both, where good form is key to prevent injury, but your shoulders may also be more prone to injury than others'!
>Newbies just aren’t strong enough to move enough weight to hurt themselves with
That’s just not true. Injuring yourself into about absolute weight, it’s about relative. I didn’t have bad form, I just tried to bench more than I could handle when I first started.
How do you know you've recovered? I can do sets/reps until failure and there just isn't any lingering effect for me afterward. I recently started running too, and I am up to almost 10k three times a week and that too I don't feel a big reaction from my body - I just would tap out before the end of the run if I tried to run consecutive days. I'm not young either.
Newbies don’t really know what failure is generally speaking, it’s one of the skills you develop in your first 6-12 months of lifting. You’re probably 3-5 RIR. If you can do more reps/weight and you’re not sore, you’re recovered.
Any good way to learn that? For a lot of sets I can't really increase the weight for my current strength level as then I can barely do any reps at all - I try to aim for around 4x10, at which point I reach what I understand as failiure - where I simply can't do it anymore as my arms get wobbly and I can't muster the strength to finish the rep in good form.
But if I get more than the in-between sets 30ish sec rest, I can just do it again, and I never feel sore.
Same for running, I am quite a beginner and barely finished a 0 to 5k training, ran a simply 5k marathon officially, then two weeks later there was another marathon where I decided might as well try the 10k - and I managed it under 1h. Wasn't sore at all after that either even though I had never ran that much in my life.
Just comes from training experience. If you're new, 4 sets of 10 is a great place to start, add reps or weight each week. There's apps that track and advance you automatically based on fatigue curve, RP hypertrophy is paid (the one I use, I really like their fatigue based curves), but I'm sure there's free ones too. At minimum track your sets/weight. Each week start with 4x8-10, add 1 rep next week, 4x9-11, add 1 rep next week, 4x10-12, then the following week bump the weight up one unit, and drop down to 4x8 again.
Your first year as a new lifter the average strength increase over the year is something like 120%. Best gains you'll ever make.
If you want a decent workout without weights and can do anywhere is 3 sets max pushups, 3 sets sit-ups,3 sets jumping squats, 3 sets body weight lunges, 3 sets wall sit 45 seconds, 3 sets body weight Romanian deadlifts to exercise hamstrings, 3 sets biceps curls. Will get pretty much everything you need and make you look and feel stronger.
in an ideal world you’d add some dumbbell rows to counterbalance the pushups / triceps, but if you’re looking for purely bodyweight / no equipment required, this is a good place to start
honestly as long as you hit all your major muscle groups, i think the most important thing is to just find something you enjoy enough to do consistently
As someone who’s always felt overwhelmed by “lift 5-6 days a week” advice, this is refreshing. A realistic sweet spot backed by Harvard research is exactly the kind of science I like seeing.
This is about risk of death, though, not anything else. So if that's your only goal, this is perfect advice, if you have other things you want to accomplish (like being stronger) the advice will be different.
Working out lowers your risk of death, basically just saying you're healthier so you have a higher life expectancy ect. Risk of death is just the metric their using for the study.
One of the things that happens in old age is that you lose muscle mass if you do not use it. This is problematic if you get injured while elderly and it's easy to lose mobility entirely which feeds into a negative feedback loop until you die.
Strength training is regarded as one of the most effective things you can do for your own longevity, if not the most. Not to mention its benefits to your own quality of life.
Fortunately, you don't need to lift that much. I would certainly not recommend it for someone just starting out. You can do 3 full bodies days a week and still see significant progress.
Oof sorry to tell you but that's still the best advice. 20 minutes a day 6 days a week is king. You can't work out once a week haha your muscles start to atrophy as soon as 3 days after not working out.
They won't begin to meaningfully atrophy for at least like 2-3 weeks, the initial depletion is just glycogen and water leaving the tissue. However, you won't get much in the way of gains if you're not putting in the sets.
That's absolute nonsense, going once or twice a week with a relatively long, intense workout is more than adequate. 20 minutes a day 6 days a week is very inconvenient as the true time investment is larger (getting ready, going to the gym if not a home gym, preferably eating some carbs beforehand). Not to mention like, what can you meaningfully do in 20 minutes? That's enough time for two exercises
Not the guy you’re replying to, but I do 20 minute workouts (plus warm up and a 2 minute burnout) 5-6 days a week. I have a home gym so that helps, but you could do it with bodyweight. I used to lift really heavy, 90 minute sessions etc., but now I have a newborn so I can’t be “out” for that long.
I do full body each day, I pick 5 movements, do four rounds using weights and reps that take 25-35 seconds, rest til the top of the minute, then move to the next exercise. Today was front racked DB squats, incline db bench, heavy db swings, db row, and ab roller. Then 2 mins alternating incline curls and skullcrushers til failure. It’s a tremendous workout and I feel stronger and in better shape than doing a typical split. Start to finish 25 minutes. I do something like this 3x a week, and 3x a week I do a more “athletic movement circuit” 3x a week with jumps, lunges, etc.
This is both way more convenient for my life and super effective for my goals, which aren’t “get huge” but “be strong and able to move with my son.” I dont always get six days a week, but it’s so much easier to fit into my schedule now. And it’s so much easier to fit into traveling as well, can bang out a 20 minute bodyweight workout in a hotel room and feel great about eating and drinking on a beach all day.
This ended up being an essay, but I just wanted to share that this absolutely can work for some people.
Why do you even bother answering, don't validate this morons. On one side you have a harvard school of medicine study on the other side some random dude that is like "nope, I know better". The guy just deserves ridicule.
How do you define minutes for strength training? Cardio I get, because you’re doing it continually, but like…if you’re going by reps, then a break, then wandering to another machine, how do you quantify “minutes”?
Seems to be some hard-core survivor bias going on here. People with disease and injuries can’t exercise. Those who don’t have disease and are injury free can exercise.
In other words, disease and injury could easily be what causes the lack of exercise.
Two 30 minute sessions a week that are very intense is all that is required for most people to build enough muscle to drastically change their physique. Doing more may increase progress by a tiny amount, but not much and maybe not at all. Intensity of effort is more important than time spent.
This sweet spot probably doesn't refer to actually gaining muscle and strength. Which is probably closer to like 6 hours a week or so. And then you'd still need to do cardio
I'm just pointing out that the post title can be misleading. It seems like most people are assuming the paper is talking about gains. It's fine for longevity to be your goal but I don't want people to be misinformed. :)
xriddle | a day ago
"Harvard study links 90–120 minutes of weekly strength training to lower mortality risk"
This study is about lowering mortality risk, not actual hypertrophy or strength gains.
CocaineKeys | a day ago
But the title said 90 minutes is enough, that's all we read here!
UnprovenMortality | a day ago
Seems really odd to measure strength training in minutes vs reps. Rest sets arent always consistent, especially between people.
On a good day im out of the weight area in 45 minutes to an hour, but some days when I'm going hard but also sore, it can take me almost 90 minutes for one workout.
lazsy | a day ago
Yeah does that mean we do 90 minutes of reps? Or is that 90 minutes with heightened heart rates?
Or 90 minutes at the gym but 45 actually exercising?
JarasM | a day ago
To be fair, it would be 90 minutes longer than my usual weekly routine.
SwordKneeMe | 23 hours ago
I mean more may be optimal, 'enough' being a lower bar is kinda fair
xriddle | a day ago
Facts
Juicecalculator | a day ago
Should have known that a bunch of Harvard nerds wouldn’t care about real gains
YouFoundMyLuckyCharm | a day ago
The society that separates its scholars from its athletes will have its thinking done by weaklings and its lifting by fools.
giveupmymembership | a day ago
We lose 10% our muscle per decade, so maintenance is a fine minimum goal for most everybody
kaam00s | a day ago
I can't believe you read linked articles.
look_at_tht_horse | a day ago
Studies also show that more volume practically never leads to fewer gains. There are diminishing returns, yes, but that's a wide spectrum depending on what the individual is hoping to accomplish.
The more clear-cut value of time off is injury prevention. Simply can't work out 24/7.
Sybertron | a day ago
I remember athlene x having a great take on that, zero muscle is gained at the gym, it's literally all gained during rest. You set up for the rest by literally injuring yourself at the gym.
Wizzinator | a day ago
That guy is both an expert an a fraud at the same time.
Sybertron | a day ago
I find him rather knowledgeable and solid for most things, and he throws a bit more entertainment in.
If you want more pure science there's plenty of more creators out there, Jeff Nippard comes to mind. But eh its working out for the most part its not that wild to just want a bit more in the entertainment column, cause probably if you're out of shape you really just need to spend more time doing the damn work out than arguing on the internet about who's content is better.
PM-ME-DEM-NUDES-GIRL | 15 hours ago
jeff nippard isn't even pure science. he draws tenuous conclusions from really limited evidence and brands it as science because it sells a specific kind of training.
Mind1827 | a day ago
It's because his background is more in physio. He got me started, but yeah, his actual tips and thoughts on hypertrophy are a bit wacky, and unfortunately these fitness people either need to find new ways of saying the same thing or just say something ridiculous to keep people clicking.
Legitimate_Concern_5 | a day ago
Yep, always take at least one day a week off. However, you can work out each muscle basically as soon as it's recovered. Some recover faster than others, so you can do e.g. side delts 6 days a week if you really want. Legs may take a couple of days to recover.
Injury prevention comes down to not ego lifting, keeping it to sets of 5-30 (8-12 is a typical range) with form failure or actual failure being at the end of the set. Periodically, slowly, increase weight and/or reps. Otherwise go to town.
Occasional mild injuries like strains are part of the game, but lifting with good form is one of the safest physical activities. Most gym injuries come from people who run gear, since they gain muscle strength faster than their connective tissue can adapt. Newbies just aren't strong enough to move enough weight to hurt themselves with.
Whats_A_Rage_Quit | a day ago
I gave myself a permanent shoulder injury from benching without understanding what I was doing when I was 18 in college. I’m 35 now and the injury still is an issue. That last sentence is not correct.
spiegro | a day ago
Yeah I have chronic shoulder problems from bad form as a high school athlete.
Tupcek | a day ago
I am just curious, what did you do and how should you do it?
spiegro | a day ago
Original injury was from doing incline dumbbell bench press without a spotter. Was going to failure when my shoulder gave out. Popped out and back in, strained/tore my rotator cuff.
A few years later I was using the Perfect Pushups doing incline pushups with my feet on a swiss ball and shoulder gave out. This time it was my labrum and needed surgery, which I got.
I had one doctor tell me my shoulder sockets are shallow and that's why this happens. That could be the case, but what seems way more likely is that I was always doing bench/incline with my shoulders flared out. I never had much of a developed chest, and always chalked that up to my long arms making me work too hard. So chronic shoulder problems my entire adult life. Even going to PT didn't do much at first so I want sticking with it.
The problem was likely that I was still working out with my PT, and the bench press was putting tons of stress on my shoulders.
I can only come to this conclusion because I came across a bunch of videos on social media about form, and getting more serious about the PT exercises before bed.
I pretty much just accepted my shoulder clicks when I do chest exercises. But once I started to tuck my elbows in I could not only lift more/do more pushups, but the clicking and pain has gotten better than it has ever been since my original injury.
So tucking my elbows, or at least at a 45 degree angle, is part of it. But also stick my chest out and pinching my lats anytime I do chest press has absolutely solved the puzzle. I never knew these things were required, and just thought some people had different styles of chest press form. My coach never corrected me either, but then I never got a ton of attention because I wasn't massive, fast, or strong.
But I'm still taking it light as I'm over 40 now, but my chest looks more developed now than when I played football in high school!
My shoulder problems have always been about my bench form, and didn't figure it out until I was 40+... Decades of doing it poorly...
look_at_tht_horse | a day ago
My dog had shallow knee sockets. He needed surgery. Could be both, where good form is key to prevent injury, but your shoulders may also be more prone to injury than others'!
Legitimate_Concern_5 | 16 hours ago
That's why I specifically said lifting with good form.
Whats_A_Rage_Quit | 9 hours ago
Yeah but you said:
>Newbies just aren’t strong enough to move enough weight to hurt themselves with
That’s just not true. Injuring yourself into about absolute weight, it’s about relative. I didn’t have bad form, I just tried to bench more than I could handle when I first started.
Albolynx | a day ago
How do you know you've recovered? I can do sets/reps until failure and there just isn't any lingering effect for me afterward. I recently started running too, and I am up to almost 10k three times a week and that too I don't feel a big reaction from my body - I just would tap out before the end of the run if I tried to run consecutive days. I'm not young either.
Legitimate_Concern_5 | a day ago
Newbies don’t really know what failure is generally speaking, it’s one of the skills you develop in your first 6-12 months of lifting. You’re probably 3-5 RIR. If you can do more reps/weight and you’re not sore, you’re recovered.
Albolynx | a day ago
Any good way to learn that? For a lot of sets I can't really increase the weight for my current strength level as then I can barely do any reps at all - I try to aim for around 4x10, at which point I reach what I understand as failiure - where I simply can't do it anymore as my arms get wobbly and I can't muster the strength to finish the rep in good form.
But if I get more than the in-between sets 30ish sec rest, I can just do it again, and I never feel sore.
Same for running, I am quite a beginner and barely finished a 0 to 5k training, ran a simply 5k marathon officially, then two weeks later there was another marathon where I decided might as well try the 10k - and I managed it under 1h. Wasn't sore at all after that either even though I had never ran that much in my life.
Legitimate_Concern_5 | a day ago
Just comes from training experience. If you're new, 4 sets of 10 is a great place to start, add reps or weight each week. There's apps that track and advance you automatically based on fatigue curve, RP hypertrophy is paid (the one I use, I really like their fatigue based curves), but I'm sure there's free ones too. At minimum track your sets/weight. Each week start with 4x8-10, add 1 rep next week, 4x9-11, add 1 rep next week, 4x10-12, then the following week bump the weight up one unit, and drop down to 4x8 again.
Your first year as a new lifter the average strength increase over the year is something like 120%. Best gains you'll ever make.
JustAWierdPerson1 | 15 hours ago
4 sets???
Legitimate_Concern_5 | 15 hours ago
3-5 sets of 8-12 is pretty typical per exercise yeah.
JustAWierdPerson1 | 14 hours ago
Id say thats massive junk volume, i personally prefer 2 of 4-8
Legitimate_Concern_5 | 14 hours ago
It's not junk volume if you are taking each set to near failure. This has been studied extensively, more sets per muscle group means more growth.
icemelter4K | a day ago
I run 5k-17.5k 5 days a week. I am looking for a resistance training workout I can do at home a max of 3 times per week.
mr_mistoffelees | a day ago
Check out r/bodyweightfitness. I do a modified version of the recommended routine 3x a week and I'm satisfied with the results.
I like that I can do it at home or virtually anywhere else while traveling.
Outside of that I'm cycling 70-120 miles (112-193km) a week.
EntertainerDowntown3 | a day ago
If you want a decent workout without weights and can do anywhere is 3 sets max pushups, 3 sets sit-ups,3 sets jumping squats, 3 sets body weight lunges, 3 sets wall sit 45 seconds, 3 sets body weight Romanian deadlifts to exercise hamstrings, 3 sets biceps curls. Will get pretty much everything you need and make you look and feel stronger.
ParadoxicallyZeno | a day ago
push-ups
walking lunges
crunches
bird dogs
triceps dips
plank shoulder touches
calf raises
side leg raises
in an ideal world you’d add some dumbbell rows to counterbalance the pushups / triceps, but if you’re looking for purely bodyweight / no equipment required, this is a good place to start
icemelter4K | 13 hours ago
Thoughts on 16kg x 2 kettlebell workouts
ParadoxicallyZeno | 12 hours ago
great choice
honestly as long as you hit all your major muscle groups, i think the most important thing is to just find something you enjoy enough to do consistently
sophie_mulf | a day ago
As someone who’s always felt overwhelmed by “lift 5-6 days a week” advice, this is refreshing. A realistic sweet spot backed by Harvard research is exactly the kind of science I like seeing.
cypherspaceagain | a day ago
This is about risk of death, though, not anything else. So if that's your only goal, this is perfect advice, if you have other things you want to accomplish (like being stronger) the advice will be different.
irreverantnonsense | a day ago
Risk of death? From the gym?
ElegantConcept2093 | a day ago
Working out lowers your risk of death, basically just saying you're healthier so you have a higher life expectancy ect. Risk of death is just the metric their using for the study.
irreverantnonsense | a day ago
I see thank you.
ChicksWithClocksCome | a day ago
One of the things that happens in old age is that you lose muscle mass if you do not use it. This is problematic if you get injured while elderly and it's easy to lose mobility entirely which feeds into a negative feedback loop until you die.
Strength training is regarded as one of the most effective things you can do for your own longevity, if not the most. Not to mention its benefits to your own quality of life.
spiegro | a day ago
And the knockon benefit of looking absolutely peeeeeled
Rdtackle82 | a day ago
I'm glad you feel better, but you should read this
JimLahey12 | a day ago
Did you even read the article lol
callmegranola98 | a day ago
Fortunately, you don't need to lift that much. I would certainly not recommend it for someone just starting out. You can do 3 full bodies days a week and still see significant progress.
PeterNippelstein | a day ago
The real sweet spot is 10-20 sets per muscle group per week.
PhD_Pwnology | a day ago
Oof sorry to tell you but that's still the best advice. 20 minutes a day 6 days a week is king. You can't work out once a week haha your muscles start to atrophy as soon as 3 days after not working out.
Legitimate_Concern_5 | a day ago
They won't begin to meaningfully atrophy for at least like 2-3 weeks, the initial depletion is just glycogen and water leaving the tissue. However, you won't get much in the way of gains if you're not putting in the sets.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7241623/
[edit] Here's another study substantiating 3 weeks.
> Strength levels can be maintained for up to 3 weeks of detraining, but decay rates will increase thereafter (i.e. 5-16 weeks).
https://pubmed.ncbi.nlm.nih.gov/23529287/
damienVOG | a day ago
That's absolute nonsense, going once or twice a week with a relatively long, intense workout is more than adequate. 20 minutes a day 6 days a week is very inconvenient as the true time investment is larger (getting ready, going to the gym if not a home gym, preferably eating some carbs beforehand). Not to mention like, what can you meaningfully do in 20 minutes? That's enough time for two exercises
fartlebythescribbler | a day ago
Not the guy you’re replying to, but I do 20 minute workouts (plus warm up and a 2 minute burnout) 5-6 days a week. I have a home gym so that helps, but you could do it with bodyweight. I used to lift really heavy, 90 minute sessions etc., but now I have a newborn so I can’t be “out” for that long.
I do full body each day, I pick 5 movements, do four rounds using weights and reps that take 25-35 seconds, rest til the top of the minute, then move to the next exercise. Today was front racked DB squats, incline db bench, heavy db swings, db row, and ab roller. Then 2 mins alternating incline curls and skullcrushers til failure. It’s a tremendous workout and I feel stronger and in better shape than doing a typical split. Start to finish 25 minutes. I do something like this 3x a week, and 3x a week I do a more “athletic movement circuit” 3x a week with jumps, lunges, etc.
This is both way more convenient for my life and super effective for my goals, which aren’t “get huge” but “be strong and able to move with my son.” I dont always get six days a week, but it’s so much easier to fit into my schedule now. And it’s so much easier to fit into traveling as well, can bang out a 20 minute bodyweight workout in a hotel room and feel great about eating and drinking on a beach all day.
This ended up being an essay, but I just wanted to share that this absolutely can work for some people.
Krist794 | a day ago
Why do you even bother answering, don't validate this morons. On one side you have a harvard school of medicine study on the other side some random dude that is like "nope, I know better". The guy just deserves ridicule.
look_at_tht_horse | a day ago
Except the Harvard study, which you didn't read, is about mortality, not gains.
HerpoTheFoul | a day ago
How do you define minutes for strength training? Cardio I get, because you’re doing it continually, but like…if you’re going by reps, then a break, then wandering to another machine, how do you quantify “minutes”?
StressCanBeGood | a day ago
Seems to be some hard-core survivor bias going on here. People with disease and injuries can’t exercise. Those who don’t have disease and are injury free can exercise.
In other words, disease and injury could easily be what causes the lack of exercise.
EntertainerDowntown3 | a day ago
Yes but exercise reduces this risk which is what this study was doing.
StressCanBeGood | 23 hours ago
We don’t know to what extent, which is the problem with observational studies.
YouFoundMyLuckyCharm | a day ago
Does lack of exercise lead to injury or disease?
Top-Fudge9791 | a day ago
Two 30 minute sessions a week that are very intense is all that is required for most people to build enough muscle to drastically change their physique. Doing more may increase progress by a tiny amount, but not much and maybe not at all. Intensity of effort is more important than time spent.
argument_cat | a day ago
> Two 30 minute sessions twice a week
So four 30 minute sessions a week?
Top-Fudge9791 | a day ago
Oops, I meant two 30 min sessions per week
damienVOG | a day ago
This sweet spot probably doesn't refer to actually gaining muscle and strength. Which is probably closer to like 6 hours a week or so. And then you'd still need to do cardio
mmm0430 | a day ago
You can get excellent results focusing on compound lifts and around 10 sets per muscle group per week. Doesn't require 6 hours per week.
damienVOG | a day ago
Yeah you easily get like 70% of possible gains through that, which could be a sweetspot. Or not. The definition is vague anyway.
Darkrath_3 | a day ago
...for reducing mortality risk. This isn't about optimal gains.
ParanoidFactoid | a day ago
Yeah, well many us who are older are more interested in longevity and health than getting jacked.
Darkrath_3 | a day ago
I'm just pointing out that the post title can be misleading. It seems like most people are assuming the paper is talking about gains. It's fine for longevity to be your goal but I don't want people to be misinformed. :)
Rap-Tor77 | a day ago
Bunch of nerds
Complex-Archer-853 | 18 hours ago
What about cognitive benefits
TarkyMlarky420 | 10 hours ago
How many of those making study can bench 3+ plates
I bet it's 0.
Johnny_Trousersnake | a day ago
Ah yes. Donga Science. Peak science journalism