But if you’re just trying to get a bit stronger and more resilient, the time-effective approach of single sets might be sufficient. If you’re looking to build muscle size, Schoenfeld noted that three sets prompted hypertrophy and five sets delivered even greater gains in this area. In a recent article for his Sweat Science column in Outside, Alex Hutchinson shared a recent finding from Brad Schoenfeld, a professor at CUNY Lehman College, who discovered that performing as little as one set of 8 to 12 reps of seven exercises (bench press, military press, lat pulldown, seated cable row, back squat, leg press, and unilateral leg extension, performed in a continuous circuit) three times a week for eight weeks improved overall performance. While it sounds daunting to include upper body training in your time-crunched schedule, most research suggests that two or three short sessions a week is sufficient to develop movement competence and produce beneficial adaptations in your muscles, bones, ligaments, and tendons that will make you a more durable and capable athlete.
Fitting Upper Body Strengthening in Your Schedule Let’s explore why and then introduce four exercises that can form the staple of your resistance work above the waist. Though it might not feel like it, the structures in your upper body are playing an important part in generating and transferring power into motion and helping you resist the forces that come into play from the ground, wind, and other factors. While this is important - after all, your quads, hamstrings, glutes, and calves are the big engines that propel your body in training and racing - developing a stronger upper body will make you even more physically capable. If you’re a runner or cyclist, it’s likely that most of your attention in the gym goes to making your legs more powerful and resilient.
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