Used short time work out sessions of 15-30 minutes a day 4-6 times per week for the last 4 years as a recovery process from being a 401.6 lbs arthritis patient on a cane/walker to now at 185lbs and training daily and waking/jogging as a component of my recovery. Throw a carnivore diet on top of that and the combination has saved my life. Thanks for bringing more attention to this VERY effective method.
Game changer. I’m 62 and have worked out pretty steadily for 40 years. My hour long workouts leave me feeling like a dishrag the next day. I’m trying this starting today. Thank you!
Wow. This really debunks decades of "knowledge". I can always find 20 minutes, scheduled or unscheduled.....My wife provides me with several unexpected delays of 20+ minutes every day. An hour, not so much. Skipping is contagious. That fact that the science supports this is icing on the cake. Thanks so much for this guys!
I have literally gone from listening to several youtubers to only listening to your podcast. I've gotten way more knowledge and entertainment from your channel than any other channel. I overtrain and I love lifting. Self discipline to pull myself back has been a struggle until I stated listening to you guys. I've dialed it back and have made so much progress. You guys combined have so much experience and knowledge and I hope you guys keep this channel for a long time. Thank you for this content.
One of the underrated benefits of having a 6 day 20 minute workout is routine. Rather than working outen days a week, and sleeping in on the rest, I have a daily routine that I workout after I get up. Really gives me the additional boost of energy.
@@stevea2125I believe your concern is addressed in by hitting various body parts with compound exercises and the recommendation of a couple sets of isolation exercises. They also suggest listening to your body. I like that they advocate that we can know what we need by tuning into our God-given biofeedback. How cool. 20 minutes fits in a schedule well. Consistency always wins!
This is exactly what Dan John has been teaching for years. He calls it Easy Strength. I've tried it and it's remarkable. No fatigue, no soreness, you feel so good all day every day! You workout 5 days a week, push pull hinge loaded carry and abs compound exercise for 2x5. That's it. It would take less than 30 mins.
Push/pull/hinge/loaded carry/abs compounds? Little confused with the lack of punctuation in that list, so I wanted to clarify. And you did two sets of 5 at moderate difficulty? I like this, as I need something I can do 5-6 days a week without hurting myself. Been an OTR trucker for 9 years and I'll be coming off the OTR thing for local work next month.
@Just_Call_Me_Tim just search on UA-cam Easy Strength workshop. Also his article Even Easier Strength. You get all the information. He also has a book Easy Strength Omnibook if you want to dive deeper. Good luck 💪
I think they were talking about what would work best for most people. Only training 3 days per week is easier to stick to than trying to get the gym 6 days per week. The best workout for you is always going to be the one you can consistently do.
I started listening to Mind Pump last November and when I say it has completely changed my life, I am not joking! I have learned so much from these guys and I have seen my body change and grow to something I am proud to see. I still have some more progress to make but I know I will get there soon. I have changed my lifestyle and the way I used to see fitness. My husband is more into powerlifting and I have seen him start watching you guys as well, I would love to gift him the powerlifting program to watch him transform into somebody he is proud of as well. Thank you guys so much for all you do!! :)
Really good to hear this. I’ve been doing 30 min a day, 6 days for about 2 months and have seen great results. Honestly I only did it because it fits into my schedule better. I do it either on my lunch break or right after work.
@tawacin Basically you dissect your workout into 6 20 minute workouts over the course of 6 days. Meaning you would do whatever muscle group you can fit into 20 minutes and continue onto the next or wherever you left off continue on the next day. For example Monday do back for 20 minutes and Tuesday choose another muscle group.
Their other video said you need 9-16 sets per muscle per week for hypertrophy . If I'm only doing one muscle per day for 3-5 sets how will I develope muscle? I want to hit every body part so I can't repeat a workout I have to move into the next body part each day. I'm very confused by the mixed info their two videos are suggesting.
Thanks MindPump trio. One of the best explanations about higher frequency trainings with lower sets vs lower frequency trainings with massive sets. It helps to build the mind and muscles connection too. Very well suited for people who do workouts at home. This thing just popped up in my mind. Think of it like paying up the mortgage. More frequent repayments with smaller amount will make you pay off the loan faster than infrequent payment with bigger amount.
I’m 58 was jacked through 30’s and into 40’s. By my 50’s everything got so difficult. By 55 and lockdowns and off 3 years from training, returning to gym was the biggest challenge and nothing from my past seemed to work regarding routine. I found mindpump and realized the incredible information I was not following. I tried the 3day full body split with trigger sessions. Still struggled with making it through a 45-1 hour workout staying motivated and energetic. I know my tes levels have declined under 500 so I assume that’s not helping.. I’m going to try this 6 day 20-30 split. I seem to stay in zone for 30 minutes so this might be the trick!! Thank you guys! You’re valuable to this world..
I loved this episode and I love their perspective on the 20 minutes a day. It makes a lot of sense. I've been experimenting with 45 minute full body workouts when I ran across this. I think if your workout is short and simple, you can focus on each rep and make it count and I think that right there is a pro of this routine.
@@vanessap8717 I will do about 2 or 3 sets per body part. But I go hard on each of those sets. So exercise examples for the workout might look like this. Dumbbell bench press(chest), pullups(back), shoulder press(shoulders), squats (legs - quads, glutes), deadlifts(hams, glutes, back), curl(biceps), tricep extension(triceps) and standing calf raises(calf). I like to do compound exercises. Exercises that not only hit the body part it's meant for, but it will hit other secondary muscles as well.
I love this idea I was literally on Saturday talking to my brother-in-law about this and we live an hour apart so we can’t workout together but are gonna try to keep each other accountable on this by screen shots of our workout for the day!! And thanks for throwing up the screens shot of a basic way to set up a work I can program for myself!!
You guys are the best!!! Great job !!! Everything said I totally felt on myself years of training in my life!!! I do my burpees right before I take a shower… you can’t miss that … it becomes a part of your life… I sweat and take a shower and that’s it lolllll ❤❤❤
Mom of six kids in 7 years and I love the 20/6 schedule. In addition, though, I do walk after dinner with hubby once we put the kids down 2-3 times a week and some mornings I may add a 20 minute jog. I’m fairly lean and fit. I do 20 minutes of heavy high intensity lifting in the mornings on partially fasted (black coffee with 1-2T heavy cream). Best workout routine of my life.
@@RAJOHN-ke7mc where did I start meaning what? My weight or fitness level? Or something else? I workout to Caroline Girvan on UA-cam. If you’re a beginner you can start at her playlist epic 1. My favorites though are her ‘24 days of Christmas’ or ‘epic heat’ or “fuel”
Great stuff fellers. I only have access to a gym 4 days a week, so I’m gonna try 30 min; 2 compounds/2-3 sets each, and 1 isolated/2-3 sets, alternating upper lower. And stick to my soccer/trail runs and BJJ on my 3 days off. Aaaeeeyyyyyy
This just popped up on my feed. I used to do this years ago and was more consistent with my workouts and had the best outcomes; felt great, good sleep, energy, etc. I used to do 20 minutes on my lunch break, take a shower and grab some lunch and go back to work. Thanks for reminding me, as mentioned, I got caught up in the messaging. I believed that I needed a ritual that included more than a routine. Great show!
I have picked up this advice after hearing it from an earlier mindpump podcast. Changing my 3x 1.5 hours per week workout to higher frequency shorter duration of 6x 30 mins working set workout (excluding 10-15 mins of warm-up/mobility work) improves my workout quality and post workout energy level drastically! Really grateful for your content and sharing！
@@eheld27 I typically do 5 to 6 exercises of 4 to 5 sets each with short rest period. I tend to go for a moderate-high range of 14 to 18 for isolation, and anywhere between 3 to 10 for compound.
@@alexitanguay I do a short 10-15 mins mobility and warmup sets before my 30 mins working set. Typically I go 3 sessions of Leg/Shoulder, Triceps/Biceps, Chest/Back, and another 3 sessions of full-body split.
Love the show guys. Keep up the great work. I’ve been doing 20-30 minutes a day, six days a week, and 30 minutes of cardio a day. I’ve noticed huge improvements in my lifts while losing weight at the same time. Learning so much through you.
Thank you. I found you about two months ago with an episode that talked about the basic 5 compound lifts. I was flailing in the wind with crazy programs until listening to that. I binged listened and have really appreciated all of the life experiences and mistakes you all share. Totally refreshing. I bought Prime Pro and it has been very helpful for me. Started doing KB windmills and Turkish getups as well. 56 years old and today I cleaned and pressed our two 12 ft kayaks, stepped up on the step stool and was easily able to put them on my car. That wouldn't have happened a month ago. Legs strong, core strong and arms strong. Looking forward to changing up the frequency with these tips, getting more fit and getting more of your programs. Keep up the incredible work. Thank you
I like this idea of taking total volume and dividing it across 7 days. I’ve been doing this for awhile and blending it with antagonist supersets for the upper body based on movement plane. So pull downs and OHP for Vertical or rows and incline bench or dips for Horizontal. Then for legs, I choose a squat or deadlift for that day. So if I do 3-5 sets for each movement, that’s only 3 movements that day.
It’s crazy you mentioned Cory Schlesinger in this video. His dad was my wrestling coach that trained me when I was growing up and now you guys are helping me with my training now. It’s a small world! This channel has been so impactful, I just love the content
Wild timing. I’ve been doing this the last 2 months. 2 young kids, another baby due in December, working full time, my time is limited. I put in about half hour 5-6 days a week and I feel like I look better now than a few months ago. Which is wild Bc I wasn’t expecting gains
This is something that distance runners have known for a long time as well. To get good you need to build volume by running 5 to 6 days a week. But 4 of those runs are recovery runs at conversational pace. We use to call this "junk mileage" until we realized this was the best way to add the volume needed without overtraining.
This must have been a video for me. My friend and I were just talking about this topic. He trains lest than 40 mins in the gym but goes to the gym frequently. I usually love being the gym for 2 hrs or sometimes more. But then there are time when I don’t want to do that long gym session or I get burnt out and then don’t want to go. My friend keeps telling me to go to the gym everyday for a short amount of time. Now I’m pregnant and definitely don’t want to stay in the gym for hours so 20 min. it is. Thanks guys.
This is a message I've tried to promote to my wife and to my mom. Unfortunately, it's really hard for them to get into the momentum and stay consistent with even shorter workouts. I think they mostly need a little more education in how exercise isn't something that needs to be grueling. Like you guys said, you should feel better after a workout. On top of that, you don't need to suffer through it. There are so many fun and effective ways to move. Gonna keep striving to convey this message.
There is a fairly new "movement" or thought process out the on the net that is asking doctors to treat PROPER exercise as PREVENTIVE medicine. Exercise as medicine.
I believe in this. I work 2 jobs, and just going to the gym, and working out for an hour to an hour and a half, was taxing on my body. Now I focus on 2 to 3 exercises for at least an hour, whether it be in the gym or at home, and I try to do this everyday. I don’t think this is over training. Consistency is key.
I started working out a little under a year ago doing splits. I would train one muscle a day and train to failure. I was always looking for being sore for the next two day. I started listening to you guys and changed my work outs to 5x5 and have seen great results. Thanks for the work you put in much appreciated.
I started dumbbell hip trusting while listening the show, after this I will do 3 sets of kneeling pushups and call it a day. It is nice to know that you can get a proper workout doing one upper one lower body exercise everyday to build the consistency and have no excuses. This will help me tremendously👍🏻
I’m going to give it a shot, but I’m doubtful I can do it in 20 minutes. I’m an old dude, it will take me 10 minutes to get warmed up, I’ll shoot for 35 minutes, which is still pretty good I think.
I see. Yes, warm up is valuable. do you ever do joint mobility for warm up? In moving the joints as opposed to focusing on the muscles you activate many more neuroreceptors for the brain. And stiff, tired, weak and achy body is recruited by the nervous system as a protective mechanism. By informing the Nervous System through joint mobility, you take off the brakes in the form of tired, stiff, weak, achy, and instead open up the bodies potential. I hope this helps.
I don't know if you guys have heard of red delta project but he has a book on micro work outs with calisthenics and how beneficial it more people should try this type of routine
My primary way of training is 3 days of a full body EMOM, 40 seconds of work and 20 sec of rest each minute, that is twenty minutes long and the other three days I lift heavy in a compound movement and it has worked really well for me.
I have been doing my own thing and trying to teach myself through you tube the last couple years. I just found you guys recently and I’m so glad I did. I am working full body 3 to four days per week now and upping my weights so I no longer need to be at the gym two hours a day 6 days a week. I am learning so much. Thank you.
I saw this video about a week or two and just started implementing this routine right when I wake up this week. I’ll get at least 5/7 days done and have been taking it from square one - 10 reps / 1 set at lower weights (25lb instead of 45lb etc). It’s tough to not keep pushing and to just say, okay done BUT not only do I already feel stronger but I have so much more energy to work out each morning instead of burning myself out as normal at the gym for doing 6-8 reps/3 sets and then feeling too tired or sore to do it again the following day. Thank you for this information. Working on discipline and consistency and it’s helping tenfold 🙏
This video was a life safer for me ❤thanks! I am in pre menopause and I figured out I can’t work out so intense like before. I will definitely try this method ☺️👍
This episode is huge and right on time for me. I just started school again full time and working full time. With 2 kids and a wife at home. I was thinking of ways to simplify my workouts to fit the time crunch. I was thinking maybe GTV but this episode convinced me to not go that direction. Thanks for the awesome content y'all put out. One question, could or would you count something like a sled pull or farmers walks as your compound? I assume the answer is yes but it doesn't hurt to ask.
So everyday u change it up as in one day pull-ups then the next day for back u would row, then the 3rd day u do what for back? I'm currently doing 3 day split and trying to spread my body part routine
@@Ace-xt8lv awesome 👌, I was doing the PPL split for a couple of months for 6 days, I been doing this 3 day full-body for only 3 weeks and I find me doing about 3 exercises per body part starting with legs, back, shoulders, chest then arms, its like 2 hours and its alot for a 47yr..I should do less and just spread it out in 3 workouts , thanks for the info, blessings 🙌
I was doing something like this already but I always thought I 'should' better do less but more intense workouts. Thanks for shedding some light on this!
This is great advice and also applicable for the over 40 pop. At 49 I dropped my volume significantly and focus on shorter workouts less pain same consistent results. I will definitely navigate this 6× a week idea. Good stuff gents 💪
Morning mind pump brothers! Love this approach to working out. No excuses not for improving mental, and physical health, strength, and mobility. You have added so much value to many aspects of my life. Have a blessed day 🙏🏼💪🏼👊🏼
As you get older you realize it’s more about consistent and building strength/ mobility / and flexibility slowly rather than explosive short gain that will burn you out. This is excellent advice. It doesn’t have to be strength training everyday. It can be mobility/ flexibility. But there should be movement everyday
My mom is 75, frail, and has COPD (from smoking but hasn't smoked for more than a decade). She was put on oxygen in 2021. She had to have it all the time to do anything. She became very depressed because everything became hard and she had to do a lot of sitting, and she's always been very active. She started going to an exercise trainer 3 x week (while wearing oxygen) a few months ago. They monitored her closely. She used machines (bicycle, treadmill, something that also works her arms and upper body) She started on the slowest speeds and least resistance and increased each week). These were 30 minute sessions but she can now go 45 min. They give her little breaks between machines. She now is off oxygen more than she is on. She is more energetic, she looks younger, and she smiles a lot. I'm amazed at the improvement!
My 83-yo mom has genetic COPD (never smoked). Also frail and on oxygen. Very ambitious but also gets frustrated. They have her walk daily as she can, and do some arm exercises (weightless). Curious if you have any suggestions to research other forms of therapy.
@@tsnide34 I will call my mom tomorrow and ask what the fitness program was called. I know it was either paid for by their health insurance plan or Medicare. Not sure which. She was monitored the whole time by trained staff - heart rate and O2 Saturation. If her heart rate increased too much or her O2 dropped below something, they slowed her down or had her sit and rest. Then she would begin again.
I've been saying this! ...ever since I heard someone else say it. No, this is great. I've noticed strength gains, even by the end of the week, by doing these short workouts. Thanks guys, good stuff as always.
My view on lifting has completely changed since I started listening to Mind Pump. I work out less and have better results! 🤯 For those who are on the fence about buying a program do yourself a favor and get one. Learning from these guys are great but applying their knowledge and seeing the results is life changing! Thank you Mind Pump 💪
I finally started to see results from changing to a 3 day a week full body training, thanks for explaining the volume too and i started to eat more protein i feel alot more satiated and am losing fat and getting stronger
@@desiboyy1992 3 set of all my major lifts 8-12 reps , pretty much trying to reach till failure on the last sets, ive been working on trying to get better at weighted calisthenics, so instead of bench press ive focused on weighted. Push ups, instead of barbell rows im doing inverted pull ups with a weighted vest,
I used to do all the typical “compounds” but i wasn’t consistent so i can actually continue to work out, instead of back squats i do weighted goblet squats and bulgarian split squats, so its all about finding a routine u can actually stick to and try your best and thats why 2-3 times a week works for me cuz i work alot amd choose to be lazy but this makes it where the less “effort” gives more results, but i do push myself every workout
Gonna give this a whirl for awhile. Today from warm up to leaving the gym was 25 minutes. 3x5 back squat @255 2 sets of hamstring curls. Just went until it was difficult. Upper tomorrow 💪🏻💪🏻💪🏻
@@joef8085 that's a cool idea. I love messin around with this stuff. I finished my first week. Slightly sore but was in and out in no time, especially upper body days where I don't need to do as many warm up sets. Felt good and strong and energized for the rest of the day (I workout in the morning).
@@Tony-boxingcoaching great! Finish up my second week tomorrow. Despite a busy week still got it in every day. Feeling strong and not beat up. Only two weeks in but siked to give it an honest 12 week try.
Work from home was a game changer for me. With my pull up bar and weights in the room over, got 15 mins downtime between meetings, I get a lift in. There are no excuses now.
What I like about this is that my 1 hour+ sessions have none of the zone 2 cardio I have been trying to find a slot for. Doing 20-30 min / day of resistance followed by 30 min of cardio, or splitting them into 2 sessions could be a great way to break up the day and not fall behind in other areas of life
Is like to see you guys put together a a program based on this. I have a small home gym and work from home. For a very long time my workouts consisted of my going into the gym whenever I was stuck on something and doing a set of pull-ups and going back to working. Then doing some dips the next time I got stuck. It would be helpful to have a program that listed so many sets to be done throughout the day for someone like me with a pull-up and dip bar some gymnastics rings a few kettlebells and some dumbbells. I never followed a program until I started doing anabolic at thee gym but I can see how having an at home program could be useful.
This schedule is wild to see someone say out loud. My lunch at work is only 20 min and that’s how i started getting into fitness myself. 20 min high intensity definitely got me crazy results. I do 3 20 min sessions a day now for 5 days my morning session is strictly yoga & stretching.
I have been doing 15 mins full body kettlebell (HIIT) 5 -6 days a week and meeting my protein goals for the last 2 weeks. Lots of walking because of my business. I don't see incredible changes, but I feel better. My pants are starting to pull up faster. One of the guys on your panel said his trick is to never eat anything without adding protein and its worked tremendously for me!
Agree totally. It’s the volume that counts. Arguing with people who still think that a half hour workout won’t do much and that you need to be in the gym for at least an hour is tiring. Ain’t nobody got time for that.
This is very interesting. I'm someone recovering from adrenal fatigue, insulin resistance and have some vegus nerve issues. The issue I've always had is after a few weeks of regular working out I'm exhausted and have to stop for a long period. Instinctively I've been leaning toward one set of everything daily but kept talking myself out of it. I'm going to give this a go and see how it turns out.
Yessss I went from competitive figure / bodybuilding… (for 10 years) & had to take it down to 20 min 5-6 days a week & I teach my clients the same … it’s been marvelous for us all. More consistent work is best for me at this age ❤️🔥
Good show fellas! The sand paper and callus analogy was a great way to explain over training. I'll use that in the future. I wish I could get my wife to try resistance training for a few months to see what would happen, but she's in the cardio camp where you have to be sweaty soaked to have a good workout. Thanks for the information guys!
There is such a valuable wealth of knowledge being offered in the conversations from these guys I feel like I need to be taking notes! Thank you so much for the resource created.
Thank You. Ive been teaching this to my clients for years. i workout daily anywhere from 5 to 25 minutes a day, and at 39 am stronger, faster, injury free and more mobile than in my 20's. Shit works!🙏
Omg this was so so helpful to me because I have been beating myself up for not getting my hour workout in where I feel like I’m killing myself . And now I did a short 20 min with moderate lifts and fell great all day at work and I am already looking forward to tomorrows workout. And before I’d be taking the next day off and dreading the day after . Ty ty ty
My son and I did starting strength for close to a year. We started getting the starting strength bods lol, but strength went up. I watched this video 4 weeks ago and switched to one compound a day with higher rep range and an isolation exercise. The changes in my body are insane ,I’m 44.I’m not knocking Starting strength but definitely will keep coming back to this platform to purchase the other programs. Thank you!
This approach makes so much sense for me 💪20-30 minutes is perfect for my busy schedule and I have seen better results with shorter lifting sessions especially as I get older
12:00 "moderate" INTENSITY is too vague a term... so I decided to use intensity to mean any weight I can lift 5-6 reps, that seems "moderate enough" and it allows for the days you are worn out or the days you feel beast mode, and yet also allows mental toughness and sense of security in that ANY WEIGHT you can lift five times is most PROBABLY not going to hurt you no matter how well you feel, slept, ate, or sex you had the prior night or day. So yes, intense moderate FREQUENT workouts are best in this sense... because if you just go by how you feel that day, then "moderate" can be a wide range of weight on the bar, and that screws up the intensity part of the equation, which needs to be constant, so any weight you lifted last session or even last week should not be a problem but it is a GREAT voluntary effort. You are still going to think and adjust your mind when you see four or five plates for the squat before you get under it, and yet if you did it last week or last session, you can be at least sure you won't get pinned under for at least three reps. Something like that.
Great show guys. This is what I have been netting my new members. 20-30min workout is all you really need 5-6x /week. If your goal is to loose weight couple this circuit with 20 mins of cardio.
Growing your fitness mindset is knowing when to lay back a little. Fitness isn’t just about being physically fit but mentally. If those 2 hour workouts are becoming more of a chore then it’s time to lay back and do less until it’s fun and enjoyable again. It’s like they say “whatever is going to keep you consistent”
I agree, the longer kill my self sessions leave me fatigued and zapped the rest of the day. Shorter workouts leave me energized. I know which one I’m doing for now on
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.
I do 4 exercises and 4 sets. 6 times a week.(4X4) #1 Quads,chest,shoulders,triceps #2Hams,backbiceps,forearms. #3 ABS, Calves, kettebell swings.. 25 minutes per day. amazing results with timer at 25 minutes
Dude this is great! I've actually slowly evolved my workouts into this style and my strength gains are phenomenal! Highly recommend this type of training!
I'm going to start do this. Tired of pushing too hard on one day destroying my arms or legs and then I have to rest like 4 days before I can do anything.
I love this set up. I used it for a few months and it worked well and like an idiot went to a 3 day routine and soon got overdone because it was too much. It's great because you can really focus on that one lift and add to the day with accessories. More energy, more focus and better recovery and you train almost every day.
46yo following this myself but for about 30 minutes. 5-7 exercises. 2 sets. I aim for 14 reps but once I do I add weight. PPL I started weight training first time in my life with adjustable dumbbells and bench. I recently graduated and got a squat rack. It has been transformative for me. I started 6'2" Skinny fat 180lbs 4 months ago and up to 195. Feeling fantastic. Even though I weigh more I feel I look way more fit. Only advice is to start tracking everything from the beginning. Take pictures. Track Weight. Body tape measure. I missed the tape measure until late. It felt weird at first measuring the circumference of my arm but after tracking it for a little while it is inspirational.
The whole habit building part of this is the big thing to me. I can definitely tell the day after I have an off day is when I am most likely to skip a workout but if I worked out the day before, I seem to be much more likely to make it in the next day as well. To me its just the habit of getting in there everyday that kind of keeps me coming back consistently.
Going from 1 hr in gym 5 days a week to 3 days in gym 45 mins with Walking 10k 6 days a week is helping burn fat more than gym 5 days a week yet I’m always drained it’s time to mix it up again. Thank you for this great advise
I might encourage you to have a look at Dr. Stacy Sims groundbreaking research that applies specifically to women and resistance training across a woman's menstrual lifetime. Her research is covered in her books ROAR (general) and Next Level (specific to Peri and Post Menopausal women). Woman are not small men and the majority of the current research body applies to untrained men.
@@MelissaJaneKnight I might suggest reading Dr. Stacy Sims books ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance (female-specific training teen - mid-life) and Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond ( female specific training protocols menopause and beyond). Women's menstrual cycle, hormone balance differences, etc. require different approaches than the male-focused generalized direction given by the fitness industry including 90% of trainers and coaches. Until recently most resistance training research has been done on obese men and the experiential information is generalized and is biased towards a specific result vs. the totality of the health outcome (ex. might build muscle but at what overall health cost).
I can relate to the scenario of the guy doing quick sets of bench press between clients. When I joined the Army, push ups were hard. To get better, I would do 5-10 every time I used the restroom throughout the day. Once I got good, I didn't worry that I couldn't do them anymore. Eventually could do 45 in 2 mins with great form.
Great ideas. This is why I’m currently on Maps Split…..6 days of gym activity…..with some mobility. Love being in the positive atmosphere of the gym that often. Luckily it’s only .5 miles from my house ! 😍 💪🏼
Used short time work out sessions of 15-30 minutes a day 4-6 times per week for the last 4 years as a recovery process from being a 401.6 lbs arthritis patient on a cane/walker to now at 185lbs and training daily and waking/jogging as a component of my recovery. Throw a carnivore diet on top of that and the combination has saved my life. Thanks for bringing more attention to this VERY effective method.
Good. How old are you?
@@daytonasayswhat9333 Turned 56 a few weeks ago.
@@WireHedd Kick ass.
Salute to you, powerful story & inspiring. Great work & glad you were able to make such a powerful change!
Awesome!
Game changer. I’m 62 and have worked out pretty steadily for 40 years.
My hour long workouts leave me feeling like a dishrag the next day.
I’m trying this starting today. Thank you!
Try two 30 minute workouts a day, 3-4 times per week.
How did it work for you?
Tthak you!
34:40 List of exercises
👍🏻👍🏻👍🏻👍🏻
Thank you!!
Wow. This really debunks decades of "knowledge". I can always find 20 minutes, scheduled or unscheduled.....My wife provides me with several unexpected delays of 20+ minutes every day. An hour, not so much. Skipping is contagious. That fact that the science supports this is icing on the cake. Thanks so much for this guys!
As a 55 year old and only 1 year of strength training, I am totally hooked to these podcasts❤
I have literally gone from listening to several youtubers to only listening to your podcast. I've gotten way more knowledge and entertainment from your channel than any other channel. I overtrain and I love lifting. Self discipline to pull myself back has been a struggle until I stated listening to you guys. I've dialed it back and have made so much progress. You guys combined have so much experience and knowledge and I hope you guys keep this channel for a long time. Thank you for this content.
One of the underrated benefits of having a 6 day 20 minute workout is routine. Rather than working outen days a week, and sleeping in on the rest, I have a daily routine that I workout after I get up. Really gives me the additional boost of energy.
This is great
What's your split
@@stevea2125I believe your concern is addressed in by hitting various body parts with compound exercises and the recommendation of a couple sets of isolation exercises. They also suggest listening to your body. I like that they advocate that we can know what we need by tuning into our God-given biofeedback. How cool. 20 minutes fits in a schedule well. Consistency always wins!
This is exactly what Dan John has been teaching for years. He calls it Easy Strength. I've tried it and it's remarkable. No fatigue, no soreness, you feel so good all day every day!
You workout 5 days a week, push pull hinge loaded carry and abs compound exercise for 2x5. That's it. It would take less than 30 mins.
Push/pull/hinge/loaded carry/abs compounds? Little confused with the lack of punctuation in that list, so I wanted to clarify.
And you did two sets of 5 at moderate difficulty? I like this, as I need something I can do 5-6 days a week without hurting myself. Been an OTR trucker for 9 years and I'll be coming off the OTR thing for local work next month.
@Just_Call_Me_Tim just search on UA-cam Easy Strength workshop. Also his article Even Easier Strength. You get all the information. He also has a book Easy Strength Omnibook if you want to dive deeper. Good luck 💪
Man you guys keep changing you’re minds not too long ago I saw you saying 3 days a full full body workouts are the best
Yeah no shit i was thinking Sam's wtf
I think they were talking about what would work best for most people. Only training 3 days per week is easier to stick to than trying to get the gym 6 days per week. The best workout for you is always going to be the one you can consistently do.
They told me that they don't like you so they wanted to try to confuse you and make you poop on yourself and post it on social media
lol@@veshaw.
@@veshaw. Priceless response. Thanks for the chuckle!!
I started listening to Mind Pump last November and when I say it has completely changed my life, I am not joking! I have learned so much from these guys and I have seen my body change and grow to something I am proud to see. I still have some more progress to make but I know I will get there soon. I have changed my lifestyle and the way I used to see fitness. My husband is more into powerlifting and I have seen him start watching you guys as well, I would love to gift him the powerlifting program to watch him transform into somebody he is proud of as well. Thank you guys so much for all you do!! :)
I'll be sharing this with my wife as she struggles with the long workout sessions, this is going to be a game changer! Thank you
Really good to hear this. I’ve been doing 30 min a day, 6 days for about 2 months and have seen great results. Honestly I only did it because it fits into my schedule better. I do it either on my lunch break or right after work.
I don't understand how it work? So you do full body everyday that mean hitting the same muscle everyday For 6days? Is that it?
@tawacin Basically you dissect your workout into 6 20 minute workouts over the course of 6 days. Meaning you would do whatever muscle group you can fit into 20 minutes and continue onto the next or wherever you left off continue on the next day. For example Monday do back for 20 minutes and Tuesday choose another muscle group.
Their other video said you need 9-16 sets per muscle per week for hypertrophy . If I'm only doing one muscle per day for 3-5 sets how will I develope muscle? I want to hit every body part so I can't repeat a workout I have to move into the next body part each day. I'm very confused by the mixed info their two videos are suggesting.
@@deidreking4472good point
Thanks MindPump trio. One of the best explanations about higher frequency trainings with lower sets vs lower frequency trainings with massive sets. It helps to build the mind and muscles connection too. Very well suited for people who do workouts at home.
This thing just popped up in my mind. Think of it like paying up the mortgage. More frequent repayments with smaller amount will make you pay off the loan faster than infrequent payment with bigger amount.
I’m 58 was jacked through 30’s and into 40’s. By my 50’s everything got so difficult. By 55 and lockdowns and off 3 years from training, returning to gym was the biggest challenge and nothing from my past seemed to work regarding routine. I found mindpump and realized the incredible information I was not following. I tried the 3day full body split with trigger sessions. Still struggled with making it through a 45-1 hour workout staying motivated and energetic. I know my tes levels have declined under 500 so I assume that’s not helping.. I’m going to try this 6 day 20-30 split. I seem to stay in zone for 30 minutes so this might be the trick!! Thank you guys! You’re valuable to this world..
How is it workout for on the 20m I want. To Try but just try to get some tips
I hope you guys do a follow up episode in a month or two based on results/feedback you get from listeners or anyone who gave 20min/6days a try.
Checkout Easy Strength by Dan John. It's exactly this method perfected over decades.
I loved this episode and I love their perspective on the 20 minutes a day. It makes a lot of sense. I've been experimenting with 45 minute full body workouts when I ran across this. I think if your workout is short and simple, you can focus on each rep and make it count and I think that right there is a pro of this routine.
Can you guys come up with 20 minute a day program for the week would be very helpful
How do you train full body in 45 min? What exercises do you do? Sets?
@@vanessap8717 I will do about 2 or 3 sets per body part. But I go hard on each of those sets. So exercise examples for the workout might look like this. Dumbbell bench press(chest), pullups(back), shoulder press(shoulders), squats (legs - quads, glutes), deadlifts(hams, glutes, back), curl(biceps), tricep extension(triceps) and standing calf raises(calf). I like to do compound exercises. Exercises that not only hit the body part it's meant for, but it will hit other secondary muscles as well.
@@megaman247 did you try this and how did it go?
I love this idea I was literally on Saturday talking to my brother-in-law about this and we live an hour apart so we can’t workout together but are gonna try to keep each other accountable on this by screen shots of our workout for the day!! And thanks for throwing up the screens shot of a basic way to set up a work I can program for myself!!
Saw it now! Thanks for the shout out!
You guys are the best!!! Great job !!! Everything said I totally felt on myself years of training in my life!!! I do my burpees right before I take a shower… you can’t miss that … it becomes a part of your life… I sweat and take a shower and that’s it lolllll ❤❤❤
As a new mom and business owner trying to balance this new life, this message is incredibly freeing. Thank you guys!
Mom of six kids in 7 years and I love the 20/6 schedule. In addition, though, I do walk after dinner with hubby once we put the kids down 2-3 times a week and some mornings I may add a 20 minute jog. I’m fairly lean and fit. I do 20 minutes of heavy high intensity lifting in the mornings on partially fasted (black coffee with 1-2T heavy cream). Best workout routine of my life.
Where did you start
What is your routine?
@@RAJOHN-ke7mc where did I start meaning what? My weight or fitness level? Or something else?
I workout to Caroline Girvan on UA-cam. If you’re a beginner you can start at her playlist epic 1. My favorites though are her ‘24 days of Christmas’ or ‘epic heat’ or “fuel”
Doesn't the cream in Coffee breaks your fasting?
@@barefoot2478 heavy cream doesn't break your fast FYI.
If a mom with 6 kids can make time for working out for 20 minutes no one has any excuses!! Good job!
Great stuff fellers. I only have access to a gym 4 days a week, so I’m gonna try 30 min; 2 compounds/2-3 sets each, and 1 isolated/2-3 sets, alternating upper lower. And stick to my soccer/trail runs and BJJ on my 3 days off. Aaaeeeyyyyyy
This just popped up on my feed. I used to do this years ago and was more consistent with my workouts and had the best outcomes; felt great, good sleep, energy, etc. I used to do 20 minutes on my lunch break, take a shower and grab some lunch and go back to work. Thanks for reminding me, as mentioned, I got caught up in the messaging. I believed that I needed a ritual that included more than a routine. Great show!
As an older lifter, this has been one of your best videos. Going to give this a try.
I have picked up this advice after hearing it from an earlier mindpump podcast. Changing my 3x 1.5 hours per week workout to higher frequency shorter duration of 6x 30 mins working set workout (excluding 10-15 mins of warm-up/mobility work) improves my workout quality and post workout energy level drastically! Really grateful for your content and sharing！
What does your split look like now?
How many sets and reps per exercise?
@@eheld27 I typically do 5 to 6 exercises of 4 to 5 sets each with short rest period. I tend to go for a moderate-high range of 14 to 18 for isolation, and anywhere between 3 to 10 for compound.
@@alexitanguay I do a short 10-15 mins mobility and warmup sets before my 30 mins working set. Typically I go 3 sessions of Leg/Shoulder, Triceps/Biceps, Chest/Back, and another 3 sessions of full-body split.
@@alanang7407 do you just alternate between the split and full body and just go back and forth or how do you line it up for the week?
Love the show guys. Keep up the great work. I’ve been doing 20-30 minutes a day, six days a week, and 30 minutes of cardio a day. I’ve noticed huge improvements in my lifts while losing weight at the same time. Learning so much through you.
What do your workouts look like?
Hi Andrew, that sounds awesome! Just wondering, what specifically are you doing in terms of both resistance and cardio? Thanks
Currently doing the same thing.
@@xTruncz 4 sets legs 3 sets on shoulders, chest, and back. 2 sets on bud and tris. Everyday. 20-25k steps a day and 20-30 minutes on the peloton.
@@andrewkrecskay4252 wow how do you do all that in 1hour total? What’s ur rest time
Thank you. I found you about two months ago with an episode that talked about the basic 5 compound lifts. I was flailing in the wind with crazy programs until listening to that. I binged listened and have really appreciated all of the life experiences and mistakes you all share. Totally refreshing. I bought Prime Pro and it has been very helpful for me. Started doing KB windmills and Turkish getups as well. 56 years old and today I cleaned and pressed our two 12 ft kayaks, stepped up on the step stool and was easily able to put them on my car. That wouldn't have happened a month ago. Legs strong, core strong and arms strong. Looking forward to changing up the frequency with these tips, getting more fit and getting more of your programs. Keep up the incredible work. Thank you
I like this idea of taking total volume and dividing it across 7 days. I’ve been doing this for awhile and blending it with antagonist supersets for the upper body based on movement plane. So pull downs and OHP for Vertical or rows and incline bench or dips for Horizontal. Then for legs, I choose a squat or deadlift for that day. So if I do 3-5 sets for each movement, that’s only 3 movements that day.
Can't express how grateful I am to have come across this video - Thank you guys👊
It’s crazy you mentioned Cory Schlesinger in this video. His dad was my wrestling coach that trained me when I was growing up and now you guys are helping me with my training now. It’s a small world! This channel has been so impactful, I just love the content
Wild timing. I’ve been doing this the last 2 months. 2 young kids, another baby due in December, working full time, my time is limited. I put in about half hour 5-6 days a week and I feel like I look better now than a few months ago. Which is wild Bc I wasn’t expecting gains
You're spiking your metabolism 6 days a week.
@@gregpettis1113 What's that mean. Is that good or bad?
@@MrMTBLIFE good. Don't you want a raised metabolism
@@gregpettis1113 No its shit. I cant gain weight
Started listening to Mind Pump last summer. Life has never been the same. 🌟 ❤
This is something that distance runners have known for a long time as well. To get good you need to build volume by running 5 to 6 days a week. But 4 of those runs are recovery runs at conversational pace. We use to call this "junk mileage" until we realized this was the best way to add the volume needed without overtraining.
You had me hooked at 20 minutes
This must have been a video for me. My friend and I were just talking about this topic. He trains lest than 40 mins in the gym but goes to the gym frequently. I usually love being the gym for 2 hrs or sometimes more. But then there are time when I don’t want to do that long gym session or I get burnt out and then don’t want to go. My friend keeps telling me to go to the gym everyday for a short amount of time. Now I’m pregnant and definitely don’t want to stay in the gym for hours so 20 min. it is. Thanks guys.
This is a message I've tried to promote to my wife and to my mom. Unfortunately, it's really hard for them to get into the momentum and stay consistent with even shorter workouts.
I think they mostly need a little more education in how exercise isn't something that needs to be grueling. Like you guys said, you should feel better after a workout. On top of that, you don't need to suffer through it. There are so many fun and effective ways to move.
Gonna keep striving to convey this message.
There is a fairly new "movement" or thought process out the on the net that is asking doctors to treat PROPER exercise as PREVENTIVE medicine. Exercise as medicine.
Awesome video! Consistency is key and daily workouts make habit building easier.
Switching to a simple, daily routine has been a game changer for me.
I believe in this. I work 2 jobs, and just going to the gym, and working out for an hour to an hour and a half, was taxing on my body. Now I focus on 2 to 3 exercises for at least an hour, whether it be in the gym or at home, and I try to do this everyday. I don’t think this is over training. Consistency is key.
Try to cut each workout in to two really short workouts and go once in the morning and once after work.
I started working out a little under a year ago doing splits. I would train one muscle a day and train to failure. I was always looking for being sore for the next two day. I started listening to you guys and changed my work outs to 5x5 and have seen great results. Thanks for the work you put in much appreciated.
I started dumbbell hip trusting while listening the show, after this I will do 3 sets of kneeling pushups and call it a day. It is nice to know that you can get a proper workout doing one upper one lower body exercise everyday to build the consistency and have no excuses. This will help me tremendously👍🏻
I’m going to give it a shot, but I’m doubtful I can do it in 20 minutes. I’m an old dude, it will take me 10 minutes to get warmed up, I’ll shoot for 35 minutes, which is still pretty good I think.
Hi. Im curious how old you are friend?
@@naturalbornvitality1561 58
I see. Yes, warm up is valuable. do you ever do joint mobility for warm up? In moving the joints as opposed to focusing on the muscles you activate many more neuroreceptors for the brain. And stiff, tired, weak and achy body is recruited by the nervous system as a protective mechanism. By informing the Nervous System through joint mobility, you take off the brakes in the form of tired, stiff, weak, achy, and instead open up the bodies potential. I hope this helps.
The X3 bar and other resistance bars for bands are great to max your fatigue in a 20 min workout and are easy on joints.
@@codymadison9993the whole point is to not max your fatigue
I don't know if you guys have heard of red delta project but he has a book on micro work outs with calisthenics and how beneficial it more people should try this type of routine
My primary way of training is 3 days of a full body EMOM, 40 seconds of work and 20 sec of rest each minute, that is twenty minutes long and the other three days I lift heavy in a compound movement and it has worked really well for me.
I have been doing my own thing and trying to teach myself through you tube the last couple years. I just found you guys recently and I’m so glad I did. I am working full body 3 to four days per week now and upping my weights so I no longer need to be at the gym two hours a day 6 days a week. I am learning so much. Thank you.
I saw this video about a week or two and just started implementing this routine right when I wake up this week. I’ll get at least 5/7 days done and have been taking it from square one - 10 reps / 1 set at lower weights (25lb instead of 45lb etc). It’s tough to not keep pushing and to just say, okay done BUT not only do I already feel stronger but I have so much more energy to work out each morning instead of burning myself out as normal at the gym for doing 6-8 reps/3 sets and then feeling too tired or sore to do it again the following day. Thank you for this information. Working on discipline and consistency and it’s helping tenfold 🙏
Going to give this a try it will leave me more time for older mind pump episodes.
This video was a life safer for me ❤thanks! I am in pre menopause and I figured out I can’t work out so intense like before. I will definitely try this method ☺️👍
This episode is huge and right on time for me. I just started school again full time and working full time. With 2 kids and a wife at home. I was thinking of ways to simplify my workouts to fit the time crunch. I was thinking maybe GTV but this episode convinced me to not go that direction. Thanks for the awesome content y'all put out. One question, could or would you count something like a sled pull or farmers walks as your compound? I assume the answer is yes but it doesn't hurt to ask.
I do 1 pull (pullup/chinup/row), 1 push (pushup, dip) and 1 leg (squat, lunge) for 2-3 sets close to failure every day. I change variations every day.
I do the same 👍
post comparison pics
So everyday u change it up as in one day pull-ups then the next day for back u would row, then the 3rd day u do what for back? I'm currently doing 3 day split and trying to spread my body part routine
@@DavidSanchez-cc7sq I do a different grip and variation of a pull-up / Row and push-ups each workout
@@Ace-xt8lv awesome 👌, I was doing the PPL split for a couple of months for 6 days, I been doing this 3 day full-body for only 3 weeks and I find me doing about 3 exercises per body part starting with legs, back, shoulders, chest then arms, its like 2 hours and its alot for a 47yr..I should do less and just spread it out in 3 workouts , thanks for the info, blessings 🙌
Been starting to do short rope flow sessions and have been seeing a great increase in my energy levels
I was doing something like this already but I always thought I 'should' better do less but more intense workouts. Thanks for shedding some light on this!
It’s hard to wrap my mind around shorter workouts. But everything you said makes sense. Im going to give it a try. Thanks
Same. My mind has a hard time with this. But I started today!
Did u end up trying this style of workout?
I’m literally testing this now. Using the same program that brought me to a 180kg squat but splitting the 1 session up in to 4 sessions. Wish me luck
This is great advice and also applicable for the over 40 pop. At 49 I dropped my volume significantly and focus on shorter workouts less pain same consistent results. I will definitely navigate this 6× a week idea. Good stuff gents 💪
LOL, if you think this great.
P.S. I'm 62 and spend 20 minutes a day on my abs alone. LOL
Morning mind pump brothers! Love this approach to working out. No excuses not for improving mental, and physical health, strength, and mobility. You have added so much value to many aspects of my life. Have a blessed day 🙏🏼💪🏼👊🏼
I actually changed from 3 fb workouts a week to a 4 day upper/lower split and love it. More energy and more time and lots of extra reps. 😊
As you get older you realize it’s more about consistent and building strength/ mobility / and flexibility slowly rather than explosive short gain that will burn you out. This is excellent advice. It doesn’t have to be strength training everyday. It can be mobility/ flexibility. But there should be movement everyday
My mom is 75, frail, and has COPD (from smoking but hasn't smoked for more than a decade). She was put on oxygen in 2021. She had to have it all the time to do anything. She became very depressed because everything became hard and she had to do a lot of sitting, and she's always been very active. She started going to an exercise trainer 3 x week (while wearing oxygen) a few months ago. They monitored her closely. She used machines (bicycle, treadmill, something that also works her arms and upper body) She started on the slowest speeds and least resistance and increased each week). These were 30 minute sessions but she can now go 45 min. They give her little breaks between machines. She now is off oxygen more than she is on. She is more energetic, she looks younger, and she smiles a lot. I'm amazed at the improvement!
My 83-yo mom has genetic COPD (never smoked). Also frail and on oxygen. Very ambitious but also gets frustrated. They have her walk daily as she can, and do some arm exercises (weightless). Curious if you have any suggestions to research other forms of therapy.
@@tsnide34 I will call my mom tomorrow and ask what the fitness program was called. I know it was either paid for by their health insurance plan or Medicare. Not sure which. She was monitored the whole time by trained staff - heart rate and O2 Saturation. If her heart rate increased too much or her O2 dropped below something, they slowed her down or had her sit and rest. Then she would begin again.
I always listen to you guys when I’m working and I don’t look at the screen that often, but I looked down at 33:41 and almost spit my coffee out
I've been saying this! ...ever since I heard someone else say it. No, this is great. I've noticed strength gains, even by the end of the week, by doing these short workouts. Thanks guys, good stuff as always.
LOL, you're so full it.
@@jimbeam2705 🤣🤣🤣
My view on lifting has completely changed since I started listening to Mind Pump. I work out less and have better results! 🤯 For those who are on the fence about buying a program do yourself a favor and get one. Learning from these guys are great but applying their knowledge and seeing the results is life changing! Thank you Mind Pump 💪
I've been working out for 40 years ,why would I waste money on a garbage program let alone any program. LOL
I finally started to see results from changing to a 3 day a week full body training, thanks for explaining the volume too and i started to eat more protein i feel alot more satiated and am losing fat and getting stronger
Whata ur sets and reps
@@desiboyy1992 3 set of all my major lifts 8-12 reps , pretty much trying to reach till failure on the last sets, ive been working on trying to get better at weighted calisthenics, so instead of bench press ive focused on weighted. Push ups, instead of barbell rows im doing inverted pull ups with a weighted vest,
I used to do all the typical “compounds” but i wasn’t consistent so i can actually continue to work out, instead of back squats i do weighted goblet squats and bulgarian split squats, so its all about finding a routine u can actually stick to and try your best and thats why 2-3 times a week works for me cuz i work alot amd choose to be lazy but this makes it where the less “effort” gives more results, but i do push myself every workout
@@Stayhungry-StayHumble1997 hi I cannot get past 10 reps @ 15 kg for bicep curls...
So is that ok
Gonna give this a whirl for awhile. Today from warm up to leaving the gym was 25 minutes.
3x5 back squat @255
2 sets of hamstring curls. Just went until it was difficult.
Upper tomorrow 💪🏻💪🏻💪🏻
I was thinking of alternating between upper compound/lower isolation and then upper isolation/lower compound workouts
@@joef8085 that's a cool idea. I love messin around with this stuff. I finished my first week. Slightly sore but was in and out in no time, especially upper body days where I don't need to do as many warm up sets. Felt good and strong and energized for the rest of the day (I workout in the morning).
How it going with the workout 20m
@@Tony-boxingcoaching great! Finish up my second week tomorrow. Despite a busy week still got it in every day. Feeling strong and not beat up. Only two weeks in but siked to give it an honest 12 week try.
@@milsdobaggins How many sets and reps are you doing
Work from home was a game changer for me. With my pull up bar and weights in the room over, got 15 mins downtime between meetings, I get a lift in. There are no excuses now.
What I like about this is that my 1 hour+ sessions have none of the zone 2 cardio I have been trying to find a slot for. Doing 20-30 min / day of resistance followed by 30 min of cardio, or splitting them into 2 sessions could be a great way to break up the day and not fall behind in other areas of life
Is like to see you guys put together a a program based on this. I have a small home gym and work from home. For a very long time my workouts consisted of my going into the gym whenever I was stuck on something and doing a set of pull-ups and going back to working. Then doing some dips the next time I got stuck. It would be helpful to have a program that listed so many sets to be done throughout the day for someone like me with a pull-up and dip bar some gymnastics rings a few kettlebells and some dumbbells. I never followed a program until I started doing anabolic at thee gym but I can see how having an at home program could be useful.
FINALLY A GOOD 20 minute workout breakdown! THANK YOU!
This schedule is wild to see someone say out loud. My lunch at work is only 20 min and that’s how i started getting into fitness myself. 20 min high intensity definitely got me crazy results. I do 3 20 min sessions a day now for 5 days my morning session is strictly yoga & stretching.
You’re wasting your time with yoga and stretching.
@@daytonasayswhat9333 it gets me going and clears my mind every morning. But to each its own.
@@daytonasayswhat9333 lol stretching is very important
@@mydlonozka “Important” for what? Explain yourself.
I have been doing 15 mins full body kettlebell (HIIT) 5 -6 days a week
and meeting my protein goals for the last 2 weeks. Lots of walking because of my business. I don't see incredible changes, but I feel better. My pants are starting to pull up faster. One of the guys on your panel said his trick is to never eat anything without adding protein and its worked tremendously for me!
Agree totally. It’s the volume that counts. Arguing with people who still think that a half hour workout won’t do much and that you need to be in the gym for at least an hour is tiring. Ain’t nobody got time for that.
Currently started a strength program and listen to these guys whilst I’m in the gym
This is very interesting. I'm someone recovering from adrenal fatigue, insulin resistance and have some vegus nerve issues. The issue I've always had is after a few weeks of regular working out I'm exhausted and have to stop for a long period. Instinctively I've been leaning toward one set of everything daily but kept talking myself out of it. I'm going to give this a go and see how it turns out.
I’m in the same boat.
Perfect timing. Cant wait to dive into this and add another tool to the arsenal. Thanks Mind Pump!
Yessss I went from competitive figure / bodybuilding… (for 10 years) & had to take it down to 20 min 5-6 days a week & I teach my clients the same … it’s been marvelous for us all. More consistent work is best for me at this age ❤️🔥
Please share an example of your weekly routine.
Good show fellas! The sand paper and callus analogy was a great way to explain over training. I'll use that in the future.
I wish I could get my wife to try resistance training for a few months to see what would happen, but she's in the cardio camp where you have to be sweaty soaked to have a good workout. Thanks for the information guys!
There is such a valuable wealth of knowledge being offered in the conversations from these guys I feel like I need to be taking notes! Thank you so much for the resource created.
Definitely going to work this into my weekly routine 💪🏽 thanks Mind Pump!
Thank You. Ive been teaching this to my clients for years. i workout daily anywhere from 5 to 25 minutes a day, and at 39 am stronger, faster, injury free and more mobile than in my 20's. Shit works!🙏
Are you doing full body workouts every day?
Omg this was so so helpful to me because I have been beating myself up for not getting my hour workout in where I feel like I’m killing myself . And now I did a short 20 min with moderate lifts and fell great all day at work and I am already looking forward to tomorrows workout. And before I’d be taking the next day off and dreading the day after . Ty ty ty
My son and I did starting strength for close to a year. We started getting the starting strength bods lol, but strength went up. I watched this video 4 weeks ago and switched to one compound a day with higher rep range and an isolation exercise. The changes in my body are insane ,I’m 44.I’m not knocking Starting strength but definitely will keep coming back to this platform to purchase the other programs. Thank you!
This approach makes so much sense for me 💪20-30 minutes is perfect for my busy schedule and I have seen better results with shorter lifting sessions especially as I get older
12:00
"moderate" INTENSITY is too vague a term... so I decided to use intensity to mean any weight I can lift 5-6 reps, that seems "moderate enough" and it allows for the days you are worn out or the days you feel beast mode, and yet also allows mental toughness and sense of security in that ANY WEIGHT you can lift five times is most PROBABLY not going to hurt you no matter how well you feel, slept, ate, or sex you had the prior night or day. So yes, intense moderate FREQUENT workouts are best in this sense... because if you just go by how you feel that day, then "moderate" can be a wide range of weight on the bar, and that screws up the intensity part of the equation, which needs to be constant, so any weight you lifted last session or even last week should not be a problem but it is a GREAT voluntary effort. You are still going to think and adjust your mind when you see four or five plates for the squat before you get under it, and yet if you did it last week or last session, you can be at least sure you won't get pinned under for at least three reps.
Something like that.
Great show guys. This is what I have been netting my new members. 20-30min workout is all you really need 5-6x /week. If your goal is to loose weight couple this circuit with 20 mins of cardio.
And everyday the same workout? Like a short full bodyweight workout?
Growing your fitness mindset is knowing when to lay back a little. Fitness isn’t just about being physically fit but mentally. If those 2 hour workouts are becoming more of a chore then it’s time to lay back and do less until it’s fun and enjoyable again. It’s like they say “whatever is going to keep you consistent”
I found this so refreshing! Also it’s good to know what what I have been doing for a year or so (15-20min/day) was not in vain!
I agree, the longer kill my self sessions leave me fatigued and zapped the rest of the day. Shorter workouts leave me energized. I know which one I’m doing for now on
This is so me! I normally do 25-30 mins for 5-6 days it just works for my schedule perfectly 🥰 thank you guys for sharing 🙌
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.
I do 4 exercises and 4 sets. 6 times a week.(4X4) #1 Quads,chest,shoulders,triceps #2Hams,backbiceps,forearms. #3 ABS, Calves, kettebell swings.. 25 minutes per day. amazing results with timer at 25 minutes
Dude this is great! I've actually slowly evolved my workouts into this style and my strength gains are phenomenal! Highly recommend this type of training!
So Sal, you dedicated a whole episode because you didn’t answer my question on Twitter? You’re the best! :) keep up the great work everyone!!
I'm going to start do this. Tired of pushing too hard on one day destroying my arms or legs and then I have to rest like 4 days before I can do anything.
I don't no how anyone natural ever built muscle working it once a week
@@billywilliams5995 once a week? Nah, I'm three on one off. Rinse and repeat.
I love this set up. I used it for a few months and it worked well and like an idiot went to a 3 day routine and soon got overdone because it was too much. It's great because you can really focus on that one lift and add to the day with accessories. More energy, more focus and better recovery and you train almost every day.
46yo following this myself but for about 30 minutes. 5-7 exercises. 2 sets. I aim for 14 reps but once I do I add weight. PPL I started weight training first time in my life with adjustable dumbbells and bench. I recently graduated and got a squat rack. It has been transformative for me. I started 6'2" Skinny fat 180lbs 4 months ago and up to 195. Feeling fantastic. Even though I weigh more I feel I look way more fit. Only advice is to start tracking everything from the beginning. Take pictures. Track Weight. Body tape measure. I missed the tape measure until late. It felt weird at first measuring the circumference of my arm but after tracking it for a little while it is inspirational.
The whole habit building part of this is the big thing to me. I can definitely tell the day after I have an off day is when I am most likely to skip a workout but if I worked out the day before, I seem to be much more likely to make it in the next day as well. To me its just the habit of getting in there everyday that kind of keeps me coming back consistently.
Going from 1 hr in gym 5 days a week to 3 days in gym 45 mins with Walking 10k 6 days a week is helping burn fat more than gym 5 days a week yet I’m always drained it’s time to mix it up again. Thank you for this great advise
You walk 10,000,000 miles a day.
@@daytonasayswhat9333 10k is 10000
@@glennferguson1045 you walk 10,000 miles a day?
@@daytonasayswhat9333 miles?
Thank you for everything you do. I struggle to find the time, except on the weekend. This information is very much appreciated!
As a 40-year-old mum to two small kids, this changes everything. 🙏
I might encourage you to have a look at Dr. Stacy Sims groundbreaking research that applies specifically to women and resistance training across a woman's menstrual lifetime. Her research is covered in her books ROAR (general) and Next Level (specific to Peri and Post Menopausal women). Woman are not small men and the majority of the current research body applies to untrained men.
@@johneaston6523 Thank you x
@@MelissaJaneKnight I might suggest reading Dr. Stacy Sims books ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance (female-specific training teen - mid-life) and Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond ( female specific training protocols menopause and beyond). Women's menstrual cycle, hormone balance differences, etc. require different approaches than the male-focused generalized direction given by the fitness industry including 90% of trainers and coaches. Until recently most resistance training research has been done on obese men and the experiential information is generalized and is biased towards a specific result vs. the totality of the health outcome (ex. might build muscle but at what overall health cost).
@@johneaston6523 thank you so much. I’ll take a look at it now.
Hey babygirl😘
I can relate to the scenario of the guy doing quick sets of bench press between clients. When I joined the Army, push ups were hard. To get better, I would do 5-10 every time I used the restroom throughout the day. Once I got good, I didn't worry that I couldn't do them anymore. Eventually could do 45 in 2 mins with great form.
Great ideas. This is why I’m currently on Maps Split…..6 days of gym activity…..with some mobility. Love being in the positive atmosphere of the gym that often. Luckily it’s only .5 miles from my house ! 😍
💪🏼
Y’all are real for this considering MAPS 15 is now out. Thank you 🙏
Thanks for sharing wisdom guys 🙏🏿