The Best 30-Minute Upper Body Workout for Men Over 40

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The more sets you do, the more muscle and strength you will gain, at least to some extent.

But what if I told you that you can develop a head-turning physique with just a few 30-minute workouts each week?

This meta-analysis published in the journal Sports Medicine found that you can achieve up to 81% of your potential strength gains with just 1 to 4 sets per exercise per week.

In another meta-analysis, researchers found that performing 1 to 4 sets per muscle group per week can result in 64% of maximum potential muscle gains.

This number increases to 84% when you increase the volume by just a few games (5-9).

So while more volume generally means more muscle growth, those of us who don't have 2 hours to dedicate to the gym can still achieve significant results.

So, if you're short on time but want to get the most bang for your buck, listen up because I'm going to share the best 30-minute upper body workout for muscle growth.

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The references:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9209691/
2. http://www.ncbi.nlm.nih.gov/pmc/articles/pmc5684266/
3. https://doi.org/10.1080/02640414.2016.1210197
4. https://doi.org/10.1016/j.jshs.2021.01.007
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617935/
6. https://gymaware.com/compensatory-acceleration-training-guide/
7. https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP085647
8. https://journals.lww.com/nsca-jscr/fulltext/2016/07000/longer_interset_rest_periods_enhance_muscle.3.aspx
9. https://journals.lww.com/nsca-jscr/fulltext/2020/01000/the_effects_of_superset_configuration_on_kinetics,.8.aspx
10. https://journals.lww.com/nsca-jscr/fulltext/2017/07000/muscle_damage_and_muscle_activity_driven_by.12.aspx
11. https://doi.org/10.51224/SRXIV.414
12. https://link.springer.com/article/10.1007/s40279-021-01490-1
13. https://pubmed.ncbi.nlm.nih.gov/21225489/
14. https://pubmed.ncbi.nlm.nih.gov/35819335/
15. https://www.borgefagerli.com/myo-reps-in-english