I met a 21y/o dude at the first gym I ever went to in Mexico City when I first started training (I was 25). This kid was naturally jacked beyond belief and his gym sessions were literally 20 minutes long. He came and left in 20 minutes. Clearly I had to ask him what that was about, and he just said “I know exactly what volume of training I need for each muscle each session. I waste no time, I hit the volume I need in 20 minutes and I’m ready to leave.” There’s no doubt he knew exactly what he was doing, and he was also one of the authentically nicest, kindest, most unpretentious ‘gymbros’ I’ve ever met. A rare bird for sure.
I have cut down my training frequency and volume down to zero and Im growing like crazy (not in the way that I wanted) but still growing. This minimalist approach makes me feel like it will take me forever to reach MRV
@@chirpinsquirrel8710another woman and bikini athlete who watches dr mike and I’m really learning a lot here. Also I appreciate how he’s made some videos specific to female training/anatomy (like his vid on how men and women should train differently which never occurred to me before) all really good stuff
1.) Train to 0 RIR, technical failure, momentary failure. 2.) Only 1-2 sets per exercise. 1-3 exercises per muscle. Adjust volume to frequency. 3.) Use Rest-Pause, Drop sets, Myo-Reps on your second set. If one set, use intensity techniques for your only set. 4.) Use a Upper/Lower, Push/Pull, Torso/Limbs split. 5.) Allocate most of your attention to optimal compound movements.
hey bro about Myo-Reps do i use lower weight? cuz if i go to failure or close to failure on lets say bench after 10 secs of rest the most reps i could do 2-3 max some guidance would be much appreciated
@callmelou5397 No you don't drop the weight - MYO reps are just to failure for as many iterations you want to do. 2-3 is fine as long as you're pushing to near zero RIR.
@@callmelou5397 I don't go to failure when I do them, just 1-2 reps from failure, ie no grinding, then take 15 deep breaths about 20-30secs and do 3-5 mini sets that stay shy of failure. If you do 11-15 reps on the first set you could do sets of 5, otherwise it's usually triples
Another tip: get a cheap home gym to use a few times a week. On weekdays I workout at home and do basic barbell and body weight movements, then on weekends go to the gym and use cables and hack squats and stuff
This is similar to what I'm starting to do - supersetting is especially much easier to do in my home gym, whereas unless the gym's super dead it's hard or downright unjustifiable to take up potentially two stations or sets of dumbells at a time, and you often wind up waiting, which defeats the whole purpose. Also the lack of truly heavy free weights in my home gym limits to higher reps/lower weight, so it's a good fit.
exactly! he should have mentioned that. 1 year ago i decided to invest in homegym, after 20 years of gym. absolut minimal: 3 sets relatively heavy dumbbells. 1 adjustable dumbell set from 12 to 2kg. an adjustable bench. 2 x 20kg weight vests. installation for pull-ups. the whole setup uses 3sqm when not in use. i use the 1 or 2 weight vests for high-rep, deep squats, sometimes i take 2x15kg dumbbells on the side as extra. total cost: some 350USD. zero time to go the gym wasted. i train 20-30 Minutes each day on a 2-3 day split, 0-1 day break. made very good gains because there is never an excuse for not enough time. infact, i use it to start the evening fresh and pumped. i will never go back to the gym.
This is most definitely the best way to save time. I train at home 2x/wk then hit the gym to fill the gaps on Sat morn when almost nobody's there. Just thinking of travel time alone it's a win.
Single-leg squats and all the push-up/pull-up variants that gymnasts and calisthenics enthusiasts do are no joke. The bodyweight training subreddit has tons of killer strength training you can do with just yourself and something to hang from. Resistance bands also a useful tool that costs very little.
Thank you! Busy dad here: 40-50 hrs/wk working, managing/coaching 2 baseball teams, plus a daughter in dance and soccer. I have very little time and this is exactly the type of program I've been looking for.
Thank the gods. I'm one of those single dads who works manual labor 12 hours a day. 😂 Video is a blessing haha. I train as hard as I can but some days I'm in a super time crunch. Such is life 😅
You can also try to do full body once or twice a week, if you have a day or two with more free time, incorporating the things Mike has said in this video. Definitely far from optimal, but if you have a crazy busy schedule every day - that might be something to look into.
make sure you're tossing in a few scoops of protein powder for breakfast and never train a muscle that's still sore. Remember, food and rest is what actually makes growth happen. Take care :)
Here's some tips I use: 1. Warm up for the next exercise in between sets of the current exercise (if the other thing is free) 2. Do more sets of one exercise instead of adding an additional exercise 3. Lift at less busy times of the day (if you can) 4. Arm supersets where both sets use free weights or both use one cable stack 5. Pullups supersetted with free weight shoulders 6. Superset unpopular machines that are right near each other
And how does this give you more growth? Compared to what? If you had anything resembling good training before, these tips would not result in more growth.
Definitely would like a vid from the good doc about strength. TBH I’ve been married for 24 yrs and don’t care what I look like. What I do care about is being able to lift heavy things without dropping a nut. At 48 y/o post hip replacement, I’m just trying to get my strength back after not hitting the weights for years. I’m still in the beginner stages again and 3 weeks into my program. Just figuring what weights and rep ranges work for me. Definitely swallowing a lot of pride to focus on technique again. Doing full body (ish) 3 days a week. Warm up with sit-ups superset with lat shoulder raises, then bench, 1/2 dollar deadlifts (due to hip), squats only as deep as my hip will allow right now, overhead dumbbell presses, finish with bent rows. Using a 7,5,3 rep progression with 3:30 min rests. Takes about 90 minutes. Off days I try to walk 3 miles and hit the heavy bag for 10 minutes. I’m a diesel mechanic and a Dad and getting the ball rolling after work is a challenge. I’m about 6’5” @ 246lbs. Three weeks in is SUPER early and I’ve been steadily adding weight almost every session, but I think I’m finally getting to the 5lb increment range weekly (as opposed to the 30lb increment from when I started on the three main lifts). Would love some more strength insights.
I used to do a minimalist program when i went through an extremely busy 6 month period of my job. It is true that a minimalist program does give you minimalist results. No matter what Dorian Mentzer says. Im glad to be doing high volume now.
New dad here. I've been looking for faster programs to keep making gains or at least not lose. Powerlifting background, but since I'm needing to eat more right now with the baby anyways bodybuilding protocols seemed like a nice change of pace. I've run this 4 times since the video released and let me tell you: this shit is serious. Humbling. Honestly, some of the best pumps I've ever gotten in the gym. I'm not conditioned enough to superset the lower body, so did those separate with 45 second rests and STILL nearly threw up in the gym. If you've got the discipline to keep times low and really push yourself, though, I think this is the best minimalist program I've tried. Good stuff.
YES! I hit the gym before work every day... and aside from waking up even earlier(Gym at 4:30 AM, work 5:30AM to 6PM)... This is the info I needed to boost my routine.
8:00 One thing I would like to add when it comes to antagonistic supersets, myoreps and other time saving techniques is that you need a certain level of cardio to perform them in the case of compound movements, if you are a guy that gets winded easily it won't work because the rest is necessary rather than optional, also getting tired is not only about your breathing going back to normal, it is also about how fast you get into that state of general fatigue, if your cardio went from bad to good you will notice that in the past after the session was done you were exhausted, and once you had good cardio you were fine, this makes it so doing things outside of the gym is easier after you finish lifting. To get more cardio without spending more time training I think that the best is to add it to your daily life, for the majority of people this means commuting on a bicycle, you can use a combination of public transport and cycling to do this, if rather than using the train you need to use the bus or subway you can get a foldable bike, adding things to your daily life is a good way of increasing performance in general, another example: If you want to be more flexible, rather than just resting in between sets of bench press, just touch your toes (you will spend the same amount of time in the gym but get more flexible).
This is a good sign that one should work at cardio instead of lifting for a little while. A few weeks of 30 minutes cardio sessions 3 times weekly will do a TON for most people who aren't well trained already, and then you can shift back to lifting and have much less of a problem. And if you're at a point where you're only training a few times a week (eg not competing or making a living thru physique), it probably doesn't make sense to totally sacrifice cardiovascular fitness to be marginally bigger.
Started doing a version of this last week and it was huge on time savings. I was also as tired as I've been in a while though I usually train to, or very close to, failure on every set. Got the best bicep pump and soreness I've had in weeks. It's going to take some time to get organized but ASS, what an acronym, allowed me to shave off a good 20 minutes from my workout. I'm mainly doing this because I have very little time after work to get a good workout in but it should allow me to add in a couple of workouts I have had to stop doing because of time constraints. Thanks for the advice and content. I'm no body builder but your advice has been very helpful in my journey.
I definitely spend more time watching videos about working ou, than working out. But videos I can watch while eating or doing chores, so it does make sense to watch a bunch of videos to try to get the most out of the little time I have for training.
60 y/o woman here - Love Dr. Mike's channel - I do a dumbbell only workout 3x a week - all antagonist supersets and minimal rest time of 20 to 30 seconds after each superset for 30 to 40 minutes total time - I hit all the body parts. I take a rest day between sessions. I have made big gains in the last 5 months doing this.
I did this since January and by August I see a VERY NOTICEABLE improvement to my physique. Love this method. it can all be done on your daily lunch break if your strategic about it.
god you're the f**king goat of fitness youtube mike. Hopefully I speak for a lot of other people here, but I was initially hooked for the comedic elements in the videos, stayed for the education, and came back some more just for the laughs. Love your videos man. They day you stop uploading will be a sad day in the city for us lads.
This was absolutely fascinating, and I'd love to see the get strong version too. Some things I'd worked out myself were expanded upon, and some things I had simply never considered were brought to my attention - cheers Mike
I took a month off the gym and have been hitting pr after pr and I’m a late intermediate. My gym times sadly are still the same. I feel grateful that I have a lot of time to lift everyday but learning how to cut down is a great tool because free time doesn’t last forever
I would absolutely love to see more videos about strength, speed, athleticosm etc. I love the stuff you cover already but learning more and mixing it up is always awesome
This is exactly what I've done for about a year. I used to obsess about how much time I spent. But now my workouts range from 45 minutes to an hour, I mostly do extremely basic machine exercises, and I AM BLOWING UP.
showed my wife your videos Dr. Mike and she’s excited about the progress she’s making! Thanks for giving the true answers about how to be fit and healthy.
Busy Dad here who hits the gym at lunch hour. Been trying to figure out how to make these sessions more effective. So thanks for this incredibly practical advice. A strength-focused approach to this would be super helpful too.
Monday - All sets are 20RM load with 1x myorep pauses, 30 sec breaks between all sets 1.) 2 sets Close Grip Bench SS to Underhand Pulldowns 2.) 2 sets Barbell upright row SS to Standing Barbell Press 3.) 2 sets Barbell Curl SS to Overhead EZ Tricep Extensions 4.) 2 sets Dumbell SLDL SS to Short-Step Dumbbell Walking Lunges Thursday - All sets are 20RM load with 1x myorep pauses, 30 sec break between all sets 1.) 2 sets Dumbbell Two-Arm Bent Rows SS to Incline Dumbbell Press 2.) 3 sets Cable Face Pulls (each set it 1 myorep break, drop load for each set) 3.) 2 sets Dumbbell Skull Crushers SS to Seated Dumbbell Curls 4.) 2 sets Leg Presses SS to Lying Leg Curls
I'm curious how the myorep concept works in context of this video. For example, on Monday, there's 2 sets of each exercise. Is there a myorep set after each set of every exercise? Or only after the 1st set of every exercise?
I travel for work. I've been trying to use dumbbells and bodyweight exclusively because hotels usually have those, and I can be consistent in my workouts. I found out just randomly doing shit does not work. I track everything. Compound moves, go until I'm shaking, do supersets when possible. Been taking Dr. Mikes advice for a while now and even though I don't look like coiled steel, for the first time in ages my chest is bigger than my gut. And now I have the app. Thanks Dr. Mike.
I’ve been training like this for years. And my results have been insane. I’ve trained for hours per session as well as 20-35 mins per session and I can confidently say I’m now able to get the same (maybe even better) results with just 20-35 min workouts. Theres a million reasons why and one of the main ones being I’m able to train harder/ perform better now. I coach a lot of people too and everyone’s been on these training styles and made insane results. I’ve had all my friends do them too. If it’s structured right, you can legit make more/ same gains in like half the time you normally would. It’s a life hack and I’ve been preaching it for so long but it hasn’t become mainstream yet. I think this video is really good and will def see this training style become mainstream in the coming years
May I ask what your routine looks like with the exercise selection and volume? Cuz I wanna do this to save time and get the most bang for buck exercises but still build an incredible physique
Thank you! I’m a student with 2 jobs , and there are so many days where I literally dont have time to eat and sleep, let alone make it to the gym. My training has been suffering as a result, but hopefully I’ll be able to figure things out now! Thanks Dr. Mike!
I'd love to see more of a strength focus on the channel. Hypertrophy is cool and all, but it is so ducking cool to hit a wall where your body says, 'nope, that's your max', then find ways to break through that wall through smart programming.
The way I found works best for me is to superset 3 exercices (I do full body every workout, I do push pull legs/abs per superset) and rest between 30s to 1min. I started doing this because heavy exercices were taking a toll on the next set regardless, and adding this extra exercice helped a lot with the first one of the next set, making the 30-60s feel more rested without cooling down.
Please do a video on Minimal Strength Training! I get busy with work and have to reduce my workouts some days and I would love to hear and tailor workouts based on your advice!
From watching Dr Mike I learned better techniques with the bench, lat pull downs and pec deck as far as getting that deep stretch (pausing for a second doing bench) slow eccentric etc. He emphasizes the stretch in every exercise and that tweak has brought on some good gains and I’m 58. Dr Mike knows his stuff! Glad he’s here!
As a busy dad of 2 kids who are 6 years apart and sports with both and a busy work schedule, this has been my workout for many years ... I try to squeeze in 3 condensed weight workouts a week and I've been able to maintain good strength, moderate muscles definition, and a weight of around 180 at 5'10 and 37 years old. I'll take what I can get at the gym!
Would love to see sport-specific videos on strengthening! I know it would be hard to hit every sport, but even hitting the major ones would be awesome. Love the content.
Just getting back into working out and after a week or so of dicking around I found this sample. I just finished "Monday" and definitely left me a little nauseous finishing it up. Good stuff!
Thank you for doing a video on what 99% of us need. Everyone has work, families, lots of responsibilities and not a lot of time, we need a good workout with minimal time and your suggestions are awesome. A video on the compound movements you suggest for a 3 or 4 day a week schedule would be much appreciated.
Would love to hear Dr.Mikes take on sport science. Athletic performance, phases to train an athlete (during off season (best time to cut or build strength/muscle) and inseason) 👍🏽
Monday: Heavy squats 3 sets of 6 reps, Heavy Bench 3 sets 8 reps, Rows 3 sets 8-12 reps Super Setted with Side Raises 3 sets 10-20 reps Myo rep match. Thurday: Heavy Deadlifts 3 sets 6 reps, Close Grip bench/OHP 3 sets 6-8 reps, Pause squats 3 sets 6-8 reps Upright rows 3 sets 10-20 reps Myo rep match. . Repeat, add 5lbs to the bar every week or 2 weeks or even 3 weeks. Its barebones but if you have only 2 days and like an hour to train, that'd work.
This is pretty much spot on with what I do. Upper/lower split with 3 different workouts for each. Each one has a different [focus]. Example: upper¹ chest focus, upper² back focus, upper³ delt focus. Still hitting each group, just a bit more for the focus group. 4 exercises in a group, in superset form... no rest and repeat. 3 total groups for 12-13 total exercises per workout. Takes between 40-45 minutes.
Any suggestions for my setup? I’m very weak after I shattered my Humerus a few years ago and have shoulder/elbow pain. I started working out 6/2023 for one hour a day 6 days a week. I’m slowly getting more small equipment for my garage. Monday: -Wide grip pull ups using a stool the whole way to support, bands don’t work too weak at top portion. -Bent over barbell row, finally feeling it with Mikes advice. -Trap bar squat with 100lbs of total plates, started with conventional barbell squats but not comfortable with the weight on my shoulders and needing to press it back over head then set it down. -Core Tuesday: -Deficit pushups on knees, knees on platform for upper chest involvement -Dips with band assistance, lower portion is easier to not over strain bad shoulder -3 sets bent over barbell face pull for rear delt, 3 sets upright for middle shoulder -Core Wednesday: -Tricep pull down with band(wish I had cables for more tension on the upper stretch portion.) -Skull crushers -Overhead dumbbell extensions -Barbell or dumbbell curls -Hammer curls or reverse grip curls -Core Repeat for Thursday-Saturday
I don’t have much time to train so I: -lift weights at home to remove the drive time -do full body, 3 times a week -move from one exercise immediately into the next: bench, biceps, dead lifts, then shoulders (or as soon as my HR/breathing/muscles will let me), then cycle back through all those lifts for 4 sets. -I then do the same (back, triceps, squats, shrugs) with the same minimal rest between the exercises, then, again, cycle back through all those lifts for 4 sets The cardiovascular system is heavily taxed, and obviously this doesn’t milk muscle growth for all that it’s worth, but it lets me get 3 workouts in per week, 12 sets per muscle group, with around 6-15 reps per set.
3 biggest muscles in the body are glutes, quads and lats. in that order you are ignoring 2 of those, quads and lats it's an okay plan, but it's hardly full body
1. How much time does each workout take? 2. Do you do reverse pyramid (each next set with less weight)? 3. Do you take the last set to failure to see when you can do too many reps, so that you increase weight, or how do you know when to "upregulate" weights?
@@zoranvujovic998 my “back” exercise is dumb bell rows, and then I expect quads to get hit with the squats. I don’t hit glutes in isolation, true, but they benefit from other compound movements. If you don’t wanna call it full body, that’s fine. I was just trying to be concise.
There’s a good argument to be made for most of the sets in a time crunch to not be to failure bc then u can drastically reduce the wait time between sets. This is ofc only applicable if you aren’t moving very quickly back and forth between two or three muscles, in which case the wait time between the sets can be super short while still providing great rest time between the muscles (eg flies to tricep extensions to laterals and repeat with 30 sec rests)
I just started going through all of Dr. Mike's videos and it has helped rekindle my enthusiasm for training. I was in a bit of a slump for a couple of years, but I'm back on a disciplined training and nutrition plan. I would love a video specifically focused on time-efficient strength training because my primary recreational sport is rock climbing. So getting stronger is obviously beneficial, but I don't want to grow in size as that reduces my strength-to-weight ratio. For anyone who reads this, if you have a recommendation for how to adapt this to focus on strength, I'm all ears!
For the past 4 months I have been doing 20 min to 40 workouts, 3 to 4 days a week. Only 2 to 4 excersies. 3 sets of 12 to 15 reps. I am bigger and stronger then when I was working out for over and hour for 5 to 6 days a week. Also, I have lost weight with a slight caloric deficit. Now i got more time for my wife and kids.
This is a terrible idea. It takes many years to get strong and people who look for shortcuts are destined to fail. Minimalism does not get you strong. If you want quick workouts and short training plans then you should not expect to get particularly strong. You can't have your cake and eat it too.
Im an older lifter (58) and although I can still hit it hard (maybe more than ever), I don't have as much gas in the tank. I've been doing some of this for a while (minimal rest between non-overlapping exercises), but this gives me more ideas to try.
Hey. Discovered your channel only a few days ago, but instantly subscribed. Love your videos. Great content. This is my preferred workout routine for quite some time. Most days I don't have more time available to train, but I also just got used to not 'waste' time in the gym. It's funny when I finish a superset and some people don't even finish a pause between the sets of same exercise. Sure, I presented the extremes there, but I feel like casual lifters (ones that lift to be healthy and look good - including myself) tend to waste too much time talking between sets than actually working. If you strip away the unecessary breaks you end up with the same working time of 30-45 mins. Glad to see my process of thought was good in choosing mostly the same tips you gave. And the great part about this routine is that you can actually make it longer if you want and include squats or deadlifts like exercises (that require more time to set up and warm up) if the time lets you go that route, without any cons.
I’m a field mechanic. I’ve shied away from lifting for years bc of injuries and readiness to work. Now I’m in my 40’s. I feel my strength slipping. So I’ve recently started lifting. I’m interested in strength. Nobody cares if the guy rescuing them looks as beautiful as u guys. STRENGTH building tips are much appreciated.
The same principles which apply to hypertrophy also apply to strength. If you want to focus on strength, use a lower rep range (5-8), rest longer between sets, and make sure you lift a little more every week. There isn't some massive gulf between training for size and training for strength - its two sides of the same coin
Hey Mike, you asked if we’d like a strength focused version of this video. The answer is hell yes. Lately I’ve been thinking that I love your content but I’m more so interested in strength rather than hypertrophy; it would be great if you made more videos that are strength focused.
I remember this beginner bodybuilding routine I need to get back to. Squat, bent over row, stiff leg deadlift, bench, upright rows, over head press, calves. Probably 2 days per week with 2 heavy sets each is enough. The actual workout plan was 3 days per week with 3 sets and a heavy, medium and light day. Going from 8-12 reps only increasing 1 rep each week if you complete perfect form for the whole week. Once 12 reps are completed you increase the weight but I forget if it was by 10%.
Currently working 3 jobs and doing an independent study using open course material for possibly another job opportunity. Also recovering from lat tear. Virtually no time for the gym. Until my life calms down a little, this looks great. Thanks.
I do 2 full body days. I’ve had my workouts average between 30 minutes to an hour at different stages. I’ve seen phenomenal growth at all stages. Biggest advice. Almost always have a Push/Pull/legs superset, sometimes throw in abbs in there as well. Pushups, pull ups, box jumps, and sit ups. Will do you a lot of good in 15 minutes of AMRAP. (Just an example).
Instead of doing a dedicated squat day, I used to do a single set 30--35 reps smith squat before each lift - 5 days a week. These five sets over the week helped spark the whole workout results. Idea is to select a weight that your legs will be burning after 30-35 reps.
When supersetting nonstop I like to pair muscles with high oxygen consumption with such that require little. For example first pair chest and calves. Second pair would be Back and Abs next would be Quads and rear delts, Hams and front delts or traps or whatever. Simply Go by the principle of not doing two taxeous exercises back to back. You almostly fly through your Workout. No agony, no dizziness, Love it.
I'm addicted to the pain. I always tell myself I'll only do a 40 minute workout.... Which turns into two hours. I know I need to cut down since I'm on a cut but, it's so hard!! 😭😭 I can hardly walk today and I love it! 🤣🤣 Feel the burn!!!!!!!!
I'm always hearing about speed & efficiency, which is great, and I've been working on optimizing my own routine...and I'm in full agreement that overexertion reduces gains. But majority of days I'm in the gym, my warmup is like 20-30 min (as in my 40s), once that heart rate is up & start sweatin, and I get locked in with my tunes, I could be there for 2 hours easy. I've found that an extended easy-to-mid effort warmup with a focus on breathing while listening to music that gets you goin results in improved gas mileage (and more desire to continue) an extended session cuz it just feels great.
My 45-minute workout is 2 groups of 3 exercises. I broke the muscles I wanted to work on into 3 "chains": arm, leg, and spine/thoracic. Each group has 1 exercise from each chain. With this, I can work out 3 days a week on an A/B schedule and feel just recovered just enough for the next time that workout comes around and it's worked well for me so far.
I follow a mini-minimalist approach for my legs. 0 sets of squats 0 times a week. Incredibly time efficient!
Imma give that a shot
lol these comments been killing me
Y'all heard about HIT, now get ready for ZIT
Using the toilet must be extremely difficult
0 x 0 = ∞
I met a 21y/o dude at the first gym I ever went to in Mexico City when I first started training (I was 25). This kid was naturally jacked beyond belief and his gym sessions were literally 20 minutes long. He came and left in 20 minutes.
Clearly I had to ask him what that was about, and he just said “I know exactly what volume of training I need for each muscle each session. I waste no time, I hit the volume I need in 20 minutes and I’m ready to leave.” There’s no doubt he knew exactly what he was doing, and he was also one of the authentically nicest, kindest, most unpretentious ‘gymbros’ I’ve ever met. A rare bird for sure.
I didn't know Mike started lifting in Mexico city
or maybe, hear me out. he gets that nice and juicy juice every week.
@@tren-y2mHe did under the pseudonym Miguel Sanchez
20 minutes 10 times a day?
Just enough to get hypertrophy.
I have cut down my training frequency and volume down to zero and Im growing like crazy (not in the way that I wanted) but still growing. This minimalist approach makes me feel like it will take me forever to reach MRV
You may hit the MRV of food when your Metabolic Syndrome finally kills you haha
How frequently do you train? I honestly don’t like training all that much but I like the product it produces
@@CD1102 bro 😭
Same here, I’m getting HUUUUGE!!
MENTZER WAS RIGHT, BROTHER
Broette here- just confirming that we women love your channel too! Thank you so much for the work you do!
I question your motives 🧐
@@chirpinsquirrel8710huh?
@@chirpinsquirrel8710another woman and bikini athlete who watches dr mike and I’m really learning a lot here. Also I appreciate how he’s made some videos specific to female training/anatomy (like his vid on how men and women should train differently which never occurred to me before) all really good stuff
me too! the content is super helpful
Broette lol
Videos on speed and athletic performance would truly be a blessing from Mike 🙏
Agreed
We need this
I second this
Agreed!!!
Absolutely!!😊
1.) Train to 0 RIR, technical failure, momentary failure.
2.) Only 1-2 sets per exercise. 1-3 exercises per muscle. Adjust volume to frequency.
3.) Use Rest-Pause, Drop sets, Myo-Reps on your second set. If one set, use intensity techniques for your only set.
4.) Use a Upper/Lower, Push/Pull, Torso/Limbs split.
5.) Allocate most of your attention to optimal compound movements.
hey bro about Myo-Reps do i use lower weight? cuz if i go to failure or close to failure on lets say bench after 10 secs of rest the most reps i could do 2-3 max some guidance would be much appreciated
@callmelou5397 No you don't drop the weight - MYO reps are just to failure for as many iterations you want to do. 2-3 is fine as long as you're pushing to near zero RIR.
@@WalRussell okay thx man
I've been doing points 1-3 for a couple of years now, worked really well for me
@@callmelou5397 I don't go to failure when I do them, just 1-2 reps from failure, ie no grinding, then take 15 deep breaths about 20-30secs and do 3-5 mini sets that stay shy of failure. If you do 11-15 reps on the first set you could do sets of 5, otherwise it's usually triples
Another tip: get a cheap home gym to use a few times a week. On weekdays I workout at home and do basic barbell and body weight movements, then on weekends go to the gym and use cables and hack squats and stuff
This is similar to what I'm starting to do - supersetting is especially much easier to do in my home gym, whereas unless the gym's super dead it's hard or downright unjustifiable to take up potentially two stations or sets of dumbells at a time, and you often wind up waiting, which defeats the whole purpose. Also the lack of truly heavy free weights in my home gym limits to higher reps/lower weight, so it's a good fit.
I have gym at home but i hate working out at home tho i just never get in the mood or get distracted
exactly! he should have mentioned that. 1 year ago i decided to invest in homegym, after 20 years of gym. absolut minimal: 3 sets relatively heavy dumbbells. 1 adjustable dumbell set from 12 to 2kg. an adjustable bench. 2 x 20kg weight vests. installation for pull-ups. the whole setup uses 3sqm when not in use. i use the 1 or 2 weight vests for high-rep, deep squats, sometimes i take 2x15kg dumbbells on the side as extra. total cost: some 350USD.
zero time to go the gym wasted. i train 20-30 Minutes each day on a 2-3 day split, 0-1 day break. made very good gains because there is never an excuse for not enough time. infact, i use it to start the evening fresh and pumped. i will never go back to the gym.
This is most definitely the best way to save time. I train at home 2x/wk then hit the gym to fill the gaps on Sat morn when almost nobody's there. Just thinking of travel time alone it's a win.
Single-leg squats and all the push-up/pull-up variants that gymnasts and calisthenics enthusiasts do are no joke. The bodyweight training subreddit has tons of killer strength training you can do with just yourself and something to hang from. Resistance bands also a useful tool that costs very little.
Thank you! Busy dad here: 40-50 hrs/wk working, managing/coaching 2 baseball teams, plus a daughter in dance and soccer. I have very little time and this is exactly the type of program I've been looking for.
Thank the gods. I'm one of those single dads who works manual labor 12 hours a day. 😂 Video is a blessing haha. I train as hard as I can but some days I'm in a super time crunch. Such is life 😅
And there's alot of us out there bud. Keep pushing, mind set, balance.
💪 #laborgang
Look to Dorian Yates training my friend.
You can also try to do full body once or twice a week, if you have a day or two with more free time, incorporating the things Mike has said in this video. Definitely far from optimal, but if you have a crazy busy schedule every day - that might be something to look into.
make sure you're tossing in a few scoops of protein powder for breakfast and never train a muscle that's still sore. Remember, food and rest is what actually makes growth happen. Take care :)
These channels do everything to debunk Mentzer and then release videos like these that actually push HIT philosophy
i dont have 15 minutes to see this
Lol
😂😂😂
Just listen to it while doing stuff
Exactly 😂
Set playback speed to 2x
Definitely would love a video on strength/performance/fast/etc. You mentioned around 3:10
I second this
And ideally some explanation/example program of how to best try to have our cake and eat it too (Hyprtrophy and strength performance + athleticism)🙏
All of the above please
Yes please!
Yes please, that would be great
Yes, please make minimalist or most from least on all topics: Strength, maintain, etc..
Here's some tips I use:
1. Warm up for the next exercise in between sets of the current exercise (if the other thing is free)
2. Do more sets of one exercise instead of adding an additional exercise
3. Lift at less busy times of the day (if you can)
4. Arm supersets where both sets use free weights or both use one cable stack
5. Pullups supersetted with free weight shoulders
6. Superset unpopular machines that are right near each other
Your warm up idea is awesome! Thanks for that tip.
I do this ill be doing cable row and warming up for bent over rows at the same time lol yeah i hog equipment
7. scout the ladies out
And how does this give you more growth? Compared to what? If you had anything resembling good training before, these tips would not result in more growth.
Tip number 2 is gold
Definitely would like a vid from the good doc about strength. TBH I’ve been married for 24 yrs and don’t care what I look like. What I do care about is being able to lift heavy things without dropping a nut. At 48 y/o post hip replacement, I’m just trying to get my strength back after not hitting the weights for years. I’m still in the beginner stages again and 3 weeks into my program. Just figuring what weights and rep ranges work for me. Definitely swallowing a lot of pride to focus on technique again. Doing full body (ish) 3 days a week. Warm up with sit-ups superset with lat shoulder raises, then bench, 1/2 dollar deadlifts (due to hip), squats only as deep as my hip will allow right now, overhead dumbbell presses, finish with bent rows. Using a 7,5,3 rep progression with 3:30 min rests. Takes about 90 minutes. Off days I try to walk 3 miles and hit the heavy bag for 10 minutes. I’m a diesel mechanic and a Dad and getting the ball rolling after work is a challenge. I’m about 6’5” @ 246lbs. Three weeks in is SUPER early and I’ve been steadily adding weight almost every session, but I think I’m finally getting to the 5lb increment range weekly (as opposed to the 30lb increment from when I started on the three main lifts). Would love some more strength insights.
Watching this in 2x speed
2x was too fast, 1.5x is good
Lol me too. Certain mindset
me too
Nice, very minimalist of you 😏
Yup. I watch most videos in 2X.
I used to do a minimalist program when i went through an extremely busy 6 month period of my job. It is true that a minimalist program does give you minimalist results. No matter what Dorian Mentzer says. Im glad to be doing high volume now.
New dad here. I've been looking for faster programs to keep making gains or at least not lose. Powerlifting background, but since I'm needing to eat more right now with the baby anyways bodybuilding protocols seemed like a nice change of pace.
I've run this 4 times since the video released and let me tell you: this shit is serious. Humbling. Honestly, some of the best pumps I've ever gotten in the gym. I'm not conditioned enough to superset the lower body, so did those separate with 45 second rests and STILL nearly threw up in the gym. If you've got the discipline to keep times low and really push yourself, though, I think this is the best minimalist program I've tried. Good stuff.
0:02 That's at least above average time.. maybe even big time.
😂
YES! I hit the gym before work every day... and aside from waking up even earlier(Gym at 4:30 AM, work 5:30AM to 6PM)... This is the info I needed to boost my routine.
What’s your job, just curious to know.
gym at 4:30 .. holy shit .. have you tried not sleeping at all?
So your life is just gym and work lol. Almost 13 hrs every day you go to work is crazy.
@@mindfreaksunny3848 he's an entrepreneur
brutal
8:00 One thing I would like to add when it comes to antagonistic supersets, myoreps and other time saving techniques is that you need a certain level of cardio to perform them in the case of compound movements, if you are a guy that gets winded easily it won't work because the rest is necessary rather than optional, also getting tired is not only about your breathing going back to normal, it is also about how fast you get into that state of general fatigue, if your cardio went from bad to good you will notice that in the past after the session was done you were exhausted, and once you had good cardio you were fine, this makes it so doing things outside of the gym is easier after you finish lifting.
To get more cardio without spending more time training I think that the best is to add it to your daily life, for the majority of people this means commuting on a bicycle, you can use a combination of public transport and cycling to do this, if rather than using the train you need to use the bus or subway you can get a foldable bike, adding things to your daily life is a good way of increasing performance in general, another example: If you want to be more flexible, rather than just resting in between sets of bench press, just touch your toes (you will spend the same amount of time in the gym but get more flexible).
This is a good sign that one should work at cardio instead of lifting for a little while. A few weeks of 30 minutes cardio sessions 3 times weekly will do a TON for most people who aren't well trained already, and then you can shift back to lifting and have much less of a problem. And if you're at a point where you're only training a few times a week (eg not competing or making a living thru physique), it probably doesn't make sense to totally sacrifice cardiovascular fitness to be marginally bigger.
Series of fast deep breaths between sets and taking succinic acid may help. Works for me.
The most efficient form of cardio for me is jump rope. Really improved my endurance in such a short amount of time!
THIS!!!!!!!!!! I have asthma and this kind of training destroys my lungs... I cannot cope FULL STOP!
I have to rest...
that or don't lift...
Sensible advice
Started doing a version of this last week and it was huge on time savings. I was also as tired as I've been in a while though I usually train to, or very close to, failure on every set. Got the best bicep pump and soreness I've had in weeks. It's going to take some time to get organized but ASS, what an acronym, allowed me to shave off a good 20 minutes from my workout. I'm mainly doing this because I have very little time after work to get a good workout in but it should allow me to add in a couple of workouts I have had to stop doing because of time constraints.
Thanks for the advice and content. I'm no body builder but your advice has been very helpful in my journey.
I love binge watching hours of your videos so that I can optimize the 45 seconds I spend lifting a week! Thanks Dr Periodization!
This. I procrastinate on working out by watching Dr Mike's videos
I definitely spend more time watching videos about working ou, than working out. But videos I can watch while eating or doing chores, so it does make sense to watch a bunch of videos to try to get the most out of the little time I have for training.
@@akmal94ibrahim OMG this is beyond relatable haha
60 y/o woman here - Love Dr. Mike's channel - I do a dumbbell only workout 3x a week - all antagonist supersets and minimal rest time of 20 to 30 seconds after each superset for 30 to 40 minutes total time - I hit all the body parts. I take a rest day between sessions. I have made big gains in the last 5 months doing this.
As a busy dad of 3 this is exactly what I was hoping for. Thanks Dr Mike
I did this since January and by August I see a VERY NOTICEABLE improvement to my physique. Love this method. it can all be done on your daily lunch break if your strategic about it.
I turn 45 today and you have helped my workouts evolve so much this last month. Thank you.
Happy birthday!!
@@yougotgamesonyourphone6947 thank you very much.
god you're the f**king goat of fitness youtube mike. Hopefully I speak for a lot of other people here, but I was initially hooked for the comedic elements in the videos, stayed for the education, and came back some more just for the laughs. Love your videos man. They day you stop uploading will be a sad day in the city for us lads.
Absolutely do more videos on strength!
Second
I agree. There a so many videos on hypertrophy but not nearly enough on strength.
Agreed - RP would be my one stop shop for 90% of my exercise needs if they also covered strength-specific protocols regularly.
zzz
Agree
Dr. Mike, we for sure need more strength and powerlifting videos!!! Always welcome
This was absolutely fascinating, and I'd love to see the get strong version too. Some things I'd worked out myself were expanded upon, and some things I had simply never considered were brought to my attention - cheers Mike
100% I would love to see what the science says about strength/power as opposed to hypertrophy.
Also want to learn to be stronger without extra hypertrophy
I took a month off the gym and have been hitting pr after pr and I’m a late intermediate. My gym times sadly are still the same. I feel grateful that I have a lot of time to lift everyday but learning how to cut down is a great tool because free time doesn’t last forever
I would absolutely love to see more videos about strength, speed, athleticosm etc. I love the stuff you cover already but learning more and mixing it up is always awesome
Loving this stuff! As a busy dad, this is gold
Love to see the minimalist community when it comes to legs here.
same here i cut down my workout time by half by not training my lower half
The woman version is not working out upper body. 😂
This is exactly what I've done for about a year. I used to obsess about how much time I spent. But now my workouts range from 45 minutes to an hour, I mostly do extremely basic machine exercises, and I AM BLOWING UP.
showed my wife your videos Dr. Mike and she’s excited about the progress she’s making! Thanks for giving the true answers about how to be fit and healthy.
Busy Dad here who hits the gym at lunch hour. Been trying to figure out how to make these sessions more effective. So thanks for this incredibly practical advice. A strength-focused approach to this would be super helpful too.
Monday
- All sets are 20RM load with 1x myorep pauses, 30 sec breaks between all sets
1.) 2 sets Close Grip Bench SS to Underhand Pulldowns
2.) 2 sets Barbell upright row SS to Standing Barbell Press
3.) 2 sets Barbell Curl SS to Overhead EZ Tricep Extensions
4.) 2 sets Dumbell SLDL SS to Short-Step Dumbbell Walking Lunges
Thursday
- All sets are 20RM load with 1x myorep pauses, 30 sec break between all sets
1.) 2 sets Dumbbell Two-Arm Bent Rows SS to Incline Dumbbell Press
2.) 3 sets Cable Face Pulls (each set it 1 myorep break, drop load for each set)
3.) 2 sets Dumbbell Skull Crushers SS to Seated Dumbbell Curls
4.) 2 sets Leg Presses SS to Lying Leg Curls
I'm curious how the myorep concept works in context of this video. For example, on Monday, there's 2 sets of each exercise. Is there a myorep set after each set of every exercise? Or only after the 1st set of every exercise?
@@shameermuljiafter each set
I travel for work. I've been trying to use dumbbells and bodyweight exclusively because hotels usually have those, and I can be consistent in my workouts. I found out just randomly doing shit does not work. I track everything. Compound moves, go until I'm shaking, do supersets when possible. Been taking Dr. Mikes advice for a while now and even though I don't look like coiled steel, for the first time in ages my chest is bigger than my gut.
And now I have the app. Thanks Dr. Mike.
Couldn’t have dropped this video at a better time. This was literally on my mind yesterday, trying to figure out if I’m taking too long or not
I’ve been training like this for years. And my results have been insane. I’ve trained for hours per session as well as 20-35 mins per session and I can confidently say I’m now able to get the same (maybe even better) results with just 20-35 min workouts. Theres a million reasons why and one of the main ones being I’m able to train harder/ perform better now. I coach a lot of people too and everyone’s been on these training styles and made insane results. I’ve had all my friends do them too. If it’s structured right, you can legit make more/ same gains in like half the time you normally would. It’s a life hack and I’ve been preaching it for so long but it hasn’t become mainstream yet. I think this video is really good and will def see this training style become mainstream in the coming years
May I ask what your routine looks like with the exercise selection and volume? Cuz I wanna do this to save time and get the most bang for buck exercises but still build an incredible physique
I would also love to know what your exercises/split looks like!
Same here man please tell us!
What’s your routine
Thank you! I’m a student with 2 jobs , and there are so many days where I literally dont have time to eat and sleep, let alone make it to the gym. My training has been suffering as a result, but hopefully I’ll be able to figure things out now! Thanks Dr. Mike!
I would love a video on speed/power/athletic performance!
yes please i would love a video like this.
I did an AMRAP yesterday because I was short on time, no regrets, full brutality. Gonna use this template and principles for sure, thank you Dr Mike!
Yes, definitely do a video on strength and power.
I feel like Mike really does read the comments. Always answers my prayers with these videos. Thank you
I'd love to see some videos on speed and/or running/cardio training and improvements.
Perfect timing. I struggle to get more than 1×90 min session a week. 30 min sessions though.... bring it.
Thanks Dr Mike 🤙🏼
Nope, 8-Hr Arm Workouts Only G'dammit
I'd love to see more of a strength focus on the channel. Hypertrophy is cool and all, but it is so ducking cool to hit a wall where your body says, 'nope, that's your max', then find ways to break through that wall through smart programming.
The way I found works best for me is to superset 3 exercices (I do full body every workout, I do push pull legs/abs per superset) and rest between 30s to 1min.
I started doing this because heavy exercices were taking a toll on the next set regardless, and adding this extra exercice helped a lot with the first one of the next set, making the 30-60s feel more rested without cooling down.
Please do a video on Minimal Strength Training!
I get busy with work and have to reduce my workouts some days and I would love to hear and tailor workouts based on your advice!
People complained about that guy on the gym who went on his phone after every 10 reps, he was just so much more informed.
From watching Dr Mike I learned better techniques with the bench, lat pull downs and pec deck as far as getting that deep stretch (pausing for a second doing bench) slow eccentric etc. He emphasizes the stretch in every exercise and that tweak has brought on some good gains and I’m 58. Dr Mike knows his stuff! Glad he’s here!
Next can you do a video on how to spend more time in the gym and get less results . Thanks
As a busy dad of 2 kids who are 6 years apart and sports with both and a busy work schedule, this has been my workout for many years ... I try to squeeze in 3 condensed weight workouts a week and I've been able to maintain good strength, moderate muscles definition, and a weight of around 180 at 5'10 and 37 years old. I'll take what I can get at the gym!
Would love to see sport-specific videos on strengthening! I know it would be hard to hit every sport, but even hitting the major ones would be awesome. Love the content.
Just getting back into working out and after a week or so of dicking around I found this sample. I just finished "Monday" and definitely left me a little nauseous finishing it up. Good stuff!
Thank you for doing a video on what 99% of us need. Everyone has work, families, lots of responsibilities and not a lot of time, we need a good workout with minimal time and your suggestions are awesome. A video on the compound movements you suggest for a 3 or 4 day a week schedule would be much appreciated.
Would love to hear Dr.Mikes take on sport science. Athletic performance, phases to train an athlete (during off season (best time to cut or build strength/muscle) and inseason) 👍🏽
Yes please!
Just what I needed in my current phase of life, thanks Dr Mike!
I'd be interested in quickest way to get strong. That would be interesting too!
Monday: Heavy squats 3 sets of 6 reps, Heavy Bench 3 sets 8 reps, Rows 3 sets 8-12 reps Super Setted with Side Raises 3 sets 10-20 reps Myo rep match.
Thurday: Heavy Deadlifts 3 sets 6 reps, Close Grip bench/OHP 3 sets 6-8 reps, Pause squats 3 sets 6-8 reps Upright rows 3 sets 10-20 reps Myo rep match.
.
Repeat, add 5lbs to the bar every week or 2 weeks or even 3 weeks.
Its barebones but if you have only 2 days and like an hour to train, that'd work.
@@MythicalBeardlooks like a bodybuilding progression. Not a fan of lowering volume while increasing intensity for strength programming?
@@rockyevans1584 if you think that looks like bodybuilding then youve never run a powerlifting program in your life.
Fahves
@@MythicalBeard 8 reps for "heavy bench" isn’t heavy
I like this guy. He's intelligent, he's knowledgeable, he's funny, he's a prick. We need more men like this guy.
I would love strength videos!
This is pretty much spot on with what I do.
Upper/lower split with 3 different workouts for each. Each one has a different [focus].
Example: upper¹ chest focus, upper² back focus, upper³ delt focus. Still hitting each group, just a bit more for the focus group. 4 exercises in a group, in superset form... no rest and repeat. 3 total groups for 12-13 total exercises per workout. Takes between 40-45 minutes.
PLEASEEEE more content on other subjects like plyometrics/vertical jump training and just training to be more athletic in general!
This is a man's site. Little girls have their own sites...
Search for "Overtime Athletes", if that's what it looking for
Any suggestions for my setup? I’m very weak after I shattered my Humerus a few years ago and have shoulder/elbow pain. I started working out 6/2023 for one hour a day 6 days a week. I’m slowly getting more small equipment for my garage.
Monday:
-Wide grip pull ups using a stool the whole way to support, bands don’t work too weak at top portion.
-Bent over barbell row, finally feeling it with Mikes advice.
-Trap bar squat with 100lbs of total plates, started with conventional barbell squats but not comfortable with the weight on my shoulders and needing to press it back over head then set it down.
-Core
Tuesday:
-Deficit pushups on knees, knees on platform for upper chest involvement
-Dips with band assistance, lower portion is easier to not over strain bad shoulder
-3 sets bent over barbell face pull for rear delt, 3 sets upright for middle shoulder
-Core
Wednesday:
-Tricep pull down with band(wish I had cables for more tension on the upper stretch portion.)
-Skull crushers
-Overhead dumbbell extensions
-Barbell or dumbbell curls
-Hammer curls or reverse grip curls
-Core
Repeat for Thursday-Saturday
I don’t have much time to train so I:
-lift weights at home to remove the drive time
-do full body, 3 times a week
-move from one exercise immediately into the next: bench, biceps, dead lifts, then shoulders (or as soon as my HR/breathing/muscles will let me), then cycle back through all those lifts for 4 sets.
-I then do the same (back, triceps, squats, shrugs) with the same minimal rest between the exercises, then, again, cycle back through all those lifts for 4 sets
The cardiovascular system is heavily taxed, and obviously this doesn’t milk muscle growth for all that it’s worth, but it lets me get 3 workouts in per week, 12 sets per muscle group, with around 6-15 reps per set.
Love that, though I've been doing mostly push pull legs. What you're doing hits more muscles technically. I just think PPL is fun.
3 biggest muscles in the body are glutes, quads and lats. in that order
you are ignoring 2 of those, quads and lats
it's an okay plan, but it's hardly full body
1. How much time does each workout take?
2. Do you do reverse pyramid (each next set with less weight)?
3. Do you take the last set to failure to see when you can do too many reps, so that you increase weight, or how do you know when to "upregulate" weights?
@@zoranvujovic998 my “back” exercise is dumb bell rows, and then I expect quads to get hit with the squats. I don’t hit glutes in isolation, true, but they benefit from other compound movements. If you don’t wanna call it full body, that’s fine. I was just trying to be concise.
Great way to do it.
There’s a good argument to be made for most of the sets in a time crunch to not be to failure bc then u can drastically reduce the wait time between sets. This is ofc only applicable if you aren’t moving very quickly back and forth between two or three muscles, in which case the wait time between the sets can be super short while still providing great rest time between the muscles (eg flies to tricep extensions to laterals and repeat with 30 sec rests)
sports video needed !! really cool to do a breakdown for top 3 exercises/muscles training for different sports.
I had a personal trainer who only allowed 25-30 seconds between sets. I thought he was trying to kill me. Thanks Doc!
Just started a full time job on top of my side hustle. This couldn’t have came at a better time. Thank you!
I just started going through all of Dr. Mike's videos and it has helped rekindle my enthusiasm for training. I was in a bit of a slump for a couple of years, but I'm back on a disciplined training and nutrition plan. I would love a video specifically focused on time-efficient strength training because my primary recreational sport is rock climbing. So getting stronger is obviously beneficial, but I don't want to grow in size as that reduces my strength-to-weight ratio. For anyone who reads this, if you have a recommendation for how to adapt this to focus on strength, I'm all ears!
More strength videos please!
Training to maintain is where I’m at right now. I’ve been training hard for a decade and I’m just loving the easy life of 2-3 sessions a week now.
Yes, quickest way to get strong!
hypertrophy*
@@NoEvidenceForGod **strength
@@vvoof2601at least his name matches his comprehension level
@@NoEvidenceForGod watch the video before commenting
For the past 4 months I have been doing 20 min to 40 workouts, 3 to 4 days a week. Only 2 to 4 excersies. 3 sets of 12 to 15 reps. I am bigger and stronger then when I was working out for over and hour for 5 to 6 days a week. Also, I have lost weight with a slight caloric deficit. Now i got more time for my wife and kids.
Yes to quickest way to get strong
Agreed.
YES PLEASE!!!
This is a terrible idea. It takes many years to get strong and people who look for shortcuts are destined to fail. Minimalism does not get you strong. If you want quick workouts and short training plans then you should not expect to get particularly strong. You can't have your cake and eat it too.
Not the quickest but the minimalist way to sustainable strength pls
Dr. Mike is the best motivator I've had starting out.
Yeah I'd LOVE for a strength video or even a series!!!
Im an older lifter (58) and although I can still hit it hard (maybe more than ever), I don't have as much gas in the tank. I've been doing some of this for a while (minimal rest between non-overlapping exercises), but this gives me more ideas to try.
i am building lego while watching this
Build a lego while doing squats for efficiency
Hey. Discovered your channel only a few days ago, but instantly subscribed. Love your videos. Great content.
This is my preferred workout routine for quite some time. Most days I don't have more time available to train, but I also just got used to not 'waste' time in the gym. It's funny when I finish a superset and some people don't even finish a pause between the sets of same exercise. Sure, I presented the extremes there, but I feel like casual lifters (ones that lift to be healthy and look good - including myself) tend to waste too much time talking between sets than actually working. If you strip away the unecessary breaks you end up with the same working time of 30-45 mins.
Glad to see my process of thought was good in choosing mostly the same tips you gave. And the great part about this routine is that you can actually make it longer if you want and include squats or deadlifts like exercises (that require more time to set up and warm up) if the time lets you go that route, without any cons.
I’m a field mechanic. I’ve shied away from lifting for years bc of injuries and readiness to work.
Now I’m in my 40’s. I feel my strength slipping. So I’ve recently started lifting.
I’m interested in strength. Nobody cares if the guy rescuing them looks as beautiful as u guys.
STRENGTH building tips are much appreciated.
The same principles which apply to hypertrophy also apply to strength. If you want to focus on strength, use a lower rep range (5-8), rest longer between sets, and make sure you lift a little more every week.
There isn't some massive gulf between training for size and training for strength - its two sides of the same coin
@@hakeemanderson4887 TY. That’s helpful.
Hey Mike, you asked if we’d like a strength focused version of this video. The answer is hell yes. Lately I’ve been thinking that I love your content but I’m more so interested in strength rather than hypertrophy; it would be great if you made more videos that are strength focused.
Please do a video on S&C for amateur fighters
Do a video on minimalist strength! I would love that!
Short time to train and big results for strength training would be fantastic
I remember this beginner bodybuilding routine I need to get back to. Squat, bent over row, stiff leg deadlift, bench, upright rows, over head press, calves. Probably 2 days per week with 2 heavy sets each is enough. The actual workout plan was 3 days per week with 3 sets and a heavy, medium and light day. Going from 8-12 reps only increasing 1 rep each week if you complete perfect form for the whole week. Once 12 reps are completed you increase the weight but I forget if it was by 10%.
Train antagonistic and uninvolved muscles in a row: triceps pressdown, bicep curl, lateral raises, rince and repeat.
No.
Don't tell us what to do
@@billy-johnson678you better do whatever the hell james tells you to bucko.
Currently working 3 jobs and doing an independent study using open course material for possibly another job opportunity. Also recovering from lat tear. Virtually no time for the gym. Until my life calms down a little, this looks great. Thanks.
I would recommend putting the phone down to cut time spent in the gym
I do 2 full body days. I’ve had my workouts average between 30 minutes to an hour at different stages. I’ve seen phenomenal growth at all stages.
Biggest advice.
Almost always have a Push/Pull/legs superset, sometimes throw in abbs in there as well. Pushups, pull ups, box jumps, and sit ups. Will do you a lot of good in 15 minutes of AMRAP. (Just an example).
First Step: Get on gear.
It's super easy and extremely awesome
Gear is 10x cheaper than optimizing lifestyle
😂
gear is so much cheaper and gives you 10 times more gains then whey 😂
@@Sir-oirws see this guy knows what up f that powder I get my gainz from an oil based substance 1cc at a time
I’ve found great success with Dropped Sets. Just dropping sets altogether then leaving the gym
Instead of doing a dedicated squat day, I used to do a single set 30--35 reps smith squat before each lift - 5 days a week. These five sets over the week helped spark the whole workout results. Idea is to select a weight that your legs will be burning after 30-35 reps.
When supersetting nonstop I like to pair muscles with high oxygen consumption with such that require little. For example first pair chest and calves. Second pair would be Back and Abs next would be Quads and rear delts, Hams and front delts or traps or whatever. Simply Go by the principle of not doing two taxeous exercises back to back. You almostly fly through your Workout. No agony, no dizziness, Love it.
I'm addicted to the pain. I always tell myself I'll only do a 40 minute workout.... Which turns into two hours. I know I need to cut down since I'm on a cut but, it's so hard!! 😭😭
I can hardly walk today and I love it! 🤣🤣
Feel the burn!!!!!!!!
I'm always hearing about speed & efficiency, which is great, and I've been working on optimizing my own routine...and I'm in full agreement that overexertion reduces gains.
But majority of days I'm in the gym, my warmup is like 20-30 min (as in my 40s), once that heart rate is up & start sweatin, and I get locked in with my tunes, I could be there for 2 hours easy. I've found that an extended easy-to-mid effort warmup with a focus on breathing while listening to music that gets you goin results in improved gas mileage (and more desire to continue) an extended session cuz it just feels great.
My 45-minute workout is 2 groups of 3 exercises. I broke the muscles I wanted to work on into 3 "chains": arm, leg, and spine/thoracic. Each group has 1 exercise from each chain. With this, I can work out 3 days a week on an A/B schedule and feel just recovered just enough for the next time that workout comes around and it's worked well for me so far.