Stronger in 30 minutes a Week

Dr. Gabe Mirkin's Fitness and Health E-Zine
October 17, 2004
How to Become Strong in Thirty Minutes a Week
Some body builders lift weights for more than six hours a
day, but you don't have to waste that much time to become very
strong. Training for weight lifting is done in sets. A set of ten
means that you lift and lower a heavy weight ten times
continuously before you rest. If you repeat these sets of ten three
times with a rest period between each set, you have done three
sets of ten.
Most competitive bodybuilders spend hours trying to do
many sets over and over again. You don't need to do that.
Various studies show that you can gain up to 80 percent of your
maximum strength by picking out four to eight specific lifts, lifting
one set of ten of the heaviest weight in each, and repeating your
program twice a week. The reduced workload causes fewer
injuries and leaves you with a lot of extra time to do other things.
Lifting weights enlarges your muscles and makes you
stronger, but it does not make you fit. Fitness refers to your heart
and is gained by exercising in an activity where you move
continuously, such as running, cycling, skating, dancing, walking
or swimming. A complete exercise program should include lifting
weights twice a week and doing a continuous sport three times a
week. Alternating your activities gives your muscles a chance to
recover and helps to prevent injuries.
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