11/08/2025
Less is more (when you train with strategy) 💡
📚 Recent evidence:
1️⃣ Short sessions, big results 🕒
A 2025 meta-analysis (Health.com) reviewed 67 studies and concluded that the first few sets of a workout deliver the greatest gains in strength and muscle. More volume beyond that point does not necessarily mean more progress.
2️⃣ High intensity, greater stimulus 🔥
A clinical trial (PubMed, 2020) found that high-intensity resistance training increased lean mass by +2.8% in just 8 weeks, outperforming traditional training.
3️⃣ Rest to grow 😴
Research published in BMC Sports Science, Medicine and Rehabilitation (2025) showed that the most significant improvements occur with proper recovery between sessions, even in populations with cardiometabolic risks.
💥 Conclusion: It’s not about spending endless hours training — it’s about applying the right intensity and optimal rest.
🔑 It’s not about how much you train — it’s about how you train.
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1️⃣ Sesiones cortas, grandes resultados 🕒
Un meta-análisis de Health.com (2025) revisó 67 estudios y concluyó que las primeras series de un entrenamiento aportan la mayor ganancia de fuerza y músculo. Más volumen, después de cierto punto, no significa más progreso.
2️⃣ Alta intensidad, más estímulo 🔥
Un ensayo clínico (PubMed, 2020) mostró que el entrenamiento de resistencia de alta intensidad incrementó la masa magra un +2,8 % en 8 semanas, superando al entrenamiento tradicional.
3️⃣ Descanso para crecer 😴
La BMC Sports Science, Medicine and Rehabilitation (2025) demostró que los avances más significativos ocurren con suficiente recuperación entre sesiones, incluso en poblaciones con riesgo cardiometabólico.
