Previously: https://www.lesswrong.com/posts/RydETq379eoWqBFvj/updates-and-reflections-on-optimal-exercise-after-nearly-a

https://www.lesswrong.com/posts/bZ2w99pEAeAbKnKqo/optimal-exercise

I figured it would be useful to summarize how I train when I go for time efficiency these days, based on my understanding of the relevant meta-analyses on exercise selection and parameters. The primary time savers are supersets and lowered rest times. A routine like this is not totally optimized for max hypertrophy or anything, but is very very time efficient, and would still likely cause large gains for relatively untrained people. A lot of why I exercise these days, besides maintenance, is energy levels and injury prevention.

With supersets, you spend the time resting one group of muscles by doing an exercise for a different group of muscles. This is well supported as having the same or even slightly greater improvements in exercise studies, with the main downside being that the overall greater work packed in to a smaller amount of time being somewhat more [...]

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