Try Hypertrophy Snacks for Muscle Gains in Minutes

The researchers found that:

• Exercise snacks were effective in reducing postprandial blood glucose (blood sugar levels after eating), insulin levels, and triglyceride levels. They increased fat oxidation and improved overall metabolic health.
• Exercise snacks led to improvements in cardiovascular respiratory fitness, an important factor in reducing the risk of cardiovascular illnesses.
• Vigorous intermittent exercises, such as stair climbing and sprints, were beneficial for muscle strength.
• Moderate intermittent exercises, like 10 minute resistance training sessions, were particularly beneficial for older adults.
• Exercise snacks could be an effective alternative to longer more infrequent training sessions, maximising the cumulative effect of training volume across the week to increase muscle mass.
• Resistance exercise snacks, performed once or twice daily may help maintain and increase muscle protein synthesis, which is necessary for muscle growth.
• Exercise snacks can increase leg muscle strength and size in older adults without the high intensity of traditional resistance exercises. This could be a safe and effective alternative for older exercisers.

The researchers concluded that exercise snacks are an easy and effective method of reducing the health risks associated with sedentary lifestyles. These exercise snacks can provide a practical, time efficient way of integrating physical activity into daily routines, promoting better health, fitness, muscle strength and size.

Another, larger scale, review published in Sports Medicine has already investigated the effects of exercise snacks and highlights the health benefits of including them in our day. Now this more recent study has mentioned additional benefits for our muscle mass and strength. In light of this promising evidence, after a quick warm-up we can include hypertrophy snacks by using the following examples once or twice a day:

Hypertrophy Snack for Chest and Triceps

1a) Press-ups x AMRAP (as many reps as possible) and 3 sets / 20 seconds rest

1b) Bench dips x 15 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Legs

1a) Air squats x 20 reps and 3 sets / 20 seconds rest

1b) Stair sprints x 1 minute / Walking lunges x 20 reps and 3 sets / 20 seconds rest

Hypertrophy Snack for Full Body AMRAP 5 Minutes

Dual dumbbell squat x 5 reps

Dumbbell push press x 5 reps

Dumbell Romanian deadlift x 5 reps

Dumbbell bent over row x 5 reps

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.