So by now, you know that muscle is really important for metabolic health, for burning fat,

for improving your resting energy expenditure and helping with aging and longevity.

So how much time do you need to dedicate weekly towards resistance training to optimize

your strength and muscle gain? Well, I want to share with you a high-level overview paper titled

No Time to Lift, Designing Time-Efficient Training Programs for Strength and High Perchafi

and Narrative Review. This is a really good review highlighting the science, linking the

minimum effect of dose of exercise specifically resistance training to optimize strength and high

perchafi as you get older. The science is a weekly training volume is more important in training

frequency and we recommend a training program with a minimum of four weekly sets per muscle group

important to recognize that that's basically the bare minimum you need to prevent age-related

muscle loss and support hypertrophy and strength as you get older. I think you can do that. You can

do four sets per major muscle group per week and focus on compound movements like hip hinges,

deadlift squats, bench presses, pull ups, military presses, chest presses. You can do these things

dumbbell rows and you want to focus on using a rep range again for sets using rep ranges between

six and 15 rep ranges. Later on in the session we're going to talk about strength, we're going to talk

about speed and drop sets and all that but you should be targeting these these lower rep ranges

not always going and doing 25 repetitions. I see people at the gym all the time they're doing

band exercises. They're doing hip adductions and abductions and doing 40 reps and so forth.

Those can be helpful if you go to failure but it's important to recognize that sometimes training

for speed can improve strength which we're going to get into shortly. So the scientists say that

advanced training techniques such as supersets, drop sets, and rest pause training like doing squats

or dead lifts and then doing say a pull up and then pausing so bouncing between lower body and

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