@@nomesobrenome4092 Yeah, the 6th. Lockdown started on the 23rd. Beginning of March we were all just going about our day as normal. Well, at least myself and the rest of the team at Primark was.
@@NiquelBones how condescending are you? For all you know he could be a high level executive not that it’s bad if he is on the tills or security or whatever
as a calisthenics guy, i've tended to spread my workouts throughout the day. the most obvious benefit is that you recover between exercises and can therefore use higher intensity and get more volume
As some say "volume is king". If you can get more volume from spreading it out, go for it. I think some might not have the time for it, but yeah, I do the same. 2-3 times per day and I never go to failure.
@@bossraidcinamon7056 Ofcourse, everything is trade. You will lack challenge mental aspect if you train like this and it's less effective than one block in the afternoon (best time window to train).
I used to do that a lot in the army, doing 10-20 pushups every hour, then 2 minute pushup and situp drills split into 1 minute intervals. That mixed with internal sprints always brought me from sightly out of shape back into shape no problem. Now 6 years of being out of shape later, just bought a pair of dumbbells and it's been great being able to just pick them up here or there throughout the day and get some reps in. My arms are exploding
I was hoping you'd cover this subject at some point. I've been using a twice-per-day routine for about one year now and I've never had so much increase in strength, size, overall fitness, and this considering I am a 57-year-old hardgainer. While the entire routine is a bit complicated to go into here, the short version of my two-per-day is: - Each workout tops out at around 40 minutes. - I exercise only two muscle groups during both workouts, using supersets so the workout stays under 40 minutes. - I perform no more than 8 sets for each muscle (two different exercises of 4 sets each), per workout. - The morning workout is heavy weight/low reps. The evening workout is light weight/high reps. - Morning workout is straight non-nonsense reps, not to failure. Evening exercise is very slow eccentric, always to failure. - Although I exercise the same two muscles in a day, I always use different exercises from morning to evening, i.e. hit it from numerous angles. - I do two days on, one day off for two complete weeks, then deload on the third week with VERY light weights, lots of brisk walking, stretching, and some easy bodyweight exercises. Rinse/Repeat.
Try doing heavy weights with slow eccentrics and fewer reps. Longer rest periods between these sets. And always doing at least two warmuo sets with lighter weight and higher reos to prevent injury from hopping into heavy weighted reos right away. Personally I noticed the best strength gains that way. It helps build myofibril in muscle tissue as opposed to sarcoplasm growth which is seen in your typical hypertrophic regiment. You will see an increase in muscle desnity and strength rather than size. This is actually how to build better resting muscle tone. Straight hypertrophy only for extended periods kf time gave me less define more puffy looking muscles even if I had a lower body fat percentage.
@@bxmully Not everyone needs warm up sets, go look at Laird Hamilton for example. I never warm up, never had a problem. I mean, I wouldn't try a 1 rep max... but then I never have so 🤷♂️ don't see what the benefit is myself, aside from ego. By doing supersets he is not only gaining the strength from the high mechanical tension but will also be stressing the cardiovascular system He IS lifting heavy, the light weight stuff is muscular endurance. If every light lift caused sarcoplasmic growth then runners would be in BIG trouble after a while! Also, what 'typical hypertrophic regiment'? This isn't the 80s anymore, few people tell you to rep for 20, its all 8-12, which is solid hypertrophy developing the number of sarcomeres. Muscle tone? Really? Again, this aint the 80s. True you can get that sarcoplasmic pump for a bit and puff up but if you are doing anything else then muscle tone is... I want to say bro science but Jane Fonda is springing to mind 😁 I'm confused though because 'better resting muscle tone' is legit, but its more about neuromuscular facilitation than the composition of the muscle itself. Gotta lift heavy bro 😁 or keep solid time under tension a la gymnasts and such. Both of which the OP is doing.
I have a question: what does the rinse part of the workout mean? Like, is it a special idiom for strength training or exercise? I get you repeat this over and over, going through the 3 week cycle. How do you rinse it? What does that mean? I'm so confused.
The Bionner on March 6th : "I recommand that you all work from home." Literally one week later : Global pandemic. More people work from home than ever before.
I have always known you can get huge and strong from short regular workouts. People at the gym I used to train laughed when i said id just popped in for a 20 minute chest workout. In 20 minutes you can do around 10 sets of chest with short rests. If it was chest day and you were short of time you could easily do 5 or 6 heavy sets of chest in 20 minutes. Convenient if short of time or energy and sometimes benefiical not to do loads of sets and waste too much energy.
I work long hours in catering and this is what I do. I exercise different body parts according to the day. I'll do 3-4 sets of one exercise over a 10+- minute period. I do 2- 3 of these during the day then about 15-20 minutes at night. I am able to get a complete workout, and I have greater work capacity because I have more recovery time between exercises.
I always hate that intensity in one hour and sitting in the other hours The idea of spreading workout popped up this morning And I remmeber that I have read something like that on your channel, and here we go
Great if you're working in an office too. Walk for 40 mins before work, hit 50 press-ups during lunch and then do 10 sets of 10 pull-ups when home, stuff works
Dude I agree with this so much everyone of your points in the beginning I said exactly! I exercise for about 15 to 20 minutes morning afternoon evening and night and I love it. I wanted to know what the greater fitness community thinks about it thanks for Sharing!
I have started applying this precisely due to a full time job. I'd do my main 40-50 min workout in the morning and then after work do a 20 minute strength, posture, or form improving exercise.
Love this! I work from home as well and I've created this barrier to fitness by restricting my workouts to the times when I can get away for two hours... which is difficult as a parent (as you well know). Really appreciate you and your work! Keep it up!
I have been doing this type of training for a while now and have really found it easier to get motivated and easier to exercise more than I would if I was doing it all at once. Since I'm just getting back into consistent exercise after a long break for health reasons, It's been extremely beneficial to Do little bits at a time so I'm not psyching myself out and getting overwhelmed before I start.
DUUUUUUDE I've been looking for this for months. Im a muay thai and kickboxing fighter, i do my running and my martial arts training all in the morning, i know i should do some strenght workout but in the rest of the day i have no time, i have to work, to cook, to do eveything else besides training. It really could help doing 3 or 4 extra sessions of weight workout because i dont have an entire hour extra per day to do it. Thank you so much bro, im kinda really surprised that there is no scientific research about this.
Hey man, thank you for this inspiration. I train regulary in the morning without any breakfast for 30-60 minutes. And i started working out in a gym since January. I was so motivated that i did too much at the beginning and became sick. My immune system wasn't prepared for that i guess. Then i read about the "Open Window Effect", that can happen if you train too much. That really took a lot of my motivation... since i don't have the best immune system due to a autoimmune disorder. But maybe splitting the workout like you explain will help me with adapting to more training^^ Thank you :)
This was exactly the information I was curious about, thank you for sharing! Like you I found lots of things saying anything is better than nothing but those articles didn't address optimal returns.
I train 18 Times per week about 20 min per session. Combined with boxing, gym, chalistetics and cardio. Now i Will start with planche and handstand. I am 44 years old and this is the best training way to increase new skills and stimulate your body and brain. People thinks i am weird and allways say dont over train and how do you have The time. This is doable for us all. Good insight @MR bioneer
RedDeltaProject here on youtube has been talking about this, calling it micro workouts. Thanks for sharing, I will definitely start implementing this to some degree.
Great content, thanks a lot Bioneer! I''m back working an office job and finding two 20 to 25* min workouts daily MUCH better for counteracting the effects of a sedentary job than one daily 40 minute session.
This is the sort of content where is love to see a collaboration between you and Ross Enamait. Your research and willingness to just try stuff meshes well with the low tech, high intensity mentality Ross usually brings to his own message on exercise training.
Applied this method before. Mini sessions spread over a longer period of time. Especially when preparing for my outdoor sea and hiking expeditions. Didn't go to a gym and lift traditional weights. Lot of calisthenics, combat sport drills and the occasional short run. Ended up being fitter than I've ever been. Size gains too with surprisingly good speed and agility too.
Been switching it up to do morning work outs walks and evening workouts for about a month now. I have to admit It's feeling like I'm improving much quicker now than doing one a day. Cootos
There is also a study about improved brain productivity after small workouts. Thus by doing this you can stay more productive. I have also been doing this for a long time and love this method of training.
My last deployment, we had a pull-up bar in the shop we worked in. Yeah, we still had time to work out every day, but we also worked 12 hour shifts every day. The goal was to do 300 pull ups a week in the shop. That means just over 40 pull ups a day, every day, spread out over 12 hours. It was a 6 month deployment. At the start, I was doing around 8 pull ups for my max. At the end, it was 17. Just taking a break once every 2 hours to knock out a max set of pull ups and push ups really helped my strength. So yeah, I do think it's better to get up and move/work out a bit every hour or two. Means that even on busy days, you can still get your reps in. I've started doing the same thing with online classes. Every hour, get up and do some squats. Or some push ups. Or some lunges. Something simple for a minute or two every hour, just so you aren't sitting for 8 hours straight. Really makes a difference.
Instead of running. If you dont like to run (me). Do what many of us did as kids. Grab a backpack, put books in it and go for a walk. *increase the books over time, keep the distance the same*. Aha. I had days walking to school where I legit had to stop, take backpack off and rest. Walk with it in one hand,switching between left and right arm and my back. Why? Because that bitch was so heavy. Point is, THIS is what kept my super healthy when I was young. It also developed my stamina. Anytime I had to run, or do martial arts occasionally, work etc, I was good. My walk was only 60 minutes twice a day. But 15 to 25 pounds worth of books. Whoa man
I've trained this way from time to time over many years. It works, for all the reasons mentioned in this video. However, I found that by spreading the training throughout the day I was constantly thinking about the next mini workout. One can become a little obsessive about getting enough sessions in each day, which can be rather dominating. For me, a short workout in the morning (usually of an aerobic nature) and some strength training in the late afternoon was a better fit.
During the school year I somehow don’t have time do multiple small workouts a few times a day. It’s easier for me to do and 1.5 hour session. However, during the summer, I work at a Scout camp. I’m walking a few miles each day, I have to run around like a chicken with his head cut off, and I have a few breaks throughout the day where I can do some body weight exercises. I can do push-ups, body weight squats and lunges, and core anywhere, and I can do pull-ups in the rafters. It’s not a lot but at least it’s something. I’ve never given it much thought as I’m doing it but next summer I will make an actual routine instead of just random exercises and see how that goes. I’m pretty excited to see how it goes!
I can't believe I've never thought of this before! I work from home and do 1hr 15min workouts. After 45min I'm struggling for energy. Perfect solution. I feel silly for not thinking of this before!
I recently started working out, with a very casual approach, and have seen awesome gains so far. I do two or three sets when I wake up, and when I get home from work, and somewhere around dinner time, and right before bed. On days off I might wander in and do a couple more than that. It's just a few dumbbell arm exercises, failure after 7 or 8 reps. Each workout is like 5 or 10 minutes long. But dude my arms have been blowing up. Just put small workouts in throughout your day wherever they fit, and you will definitely benefit
Love seeing my old Plastic Concrete filled weights in action! This Everyman version of Henry Cavill is inspiring using any means to improve fitness.. also Squatting in jeans, it's like his goal is to squash any excuse you can think of in all his videos. Without being obvious or preachy. My fave new Sub by far!! thanks @thebioneer
This method seems a great alternative and I myself have a similar approach. The problem is that before starting any training doing a general warm up (especially with articulations) as even when doing some "specialized" exercices like push ups, you need your whole body (back and legs a bit) to avoid injuries. This may seem a detail but I think you need to consider it when scheduling your training as warming up takes time
This is such an debatable topic, I myself suffer from depression and I don’t have the Energy and time to do more than a 45 Minutes workout everyday but I am currently experimenting with doing for example 5 Sets of Dips and accessory exercises for 45 minutes then continue to do 1 set every hour again of dips.. I do ring dips with 12KG attached and can bang out 6-7 reps so I do every hour 6 more reps, it helps me calm down and get tired enough to sleep better, but also other people say this does not build muscle which makes no sense to me. I don’t do it Daily, i do a Push,pull, legs split 6 days a week and focus on progression and nutrition. In my opinion with the standard workout for each day I already push the muscles and with the following sets every hour I enhance the stimulus
The more we do the better we get. I tried rigid routines but they failed due to extreme boredom and no regard for where my body is at the moment. Currently it's just movement snacks throughout the day depending of where there is a shortcoming and some beasting once in a while (not too often and with plenty of room for recovery). On average I try to move more intensively 3 days a week with lighter days in between. And yes, it doesn't need to be a chore. Have fun! Play!
Everything you had said in all you're videos really hits home for me because since this whole corona virus/covid 19 outbreak all I've been thinking about is how to best train our bodies and be healthy just incase we are unfortunate enough to get sick, yes age matters and we can't control our genetics and underlying symptom because as a virus it only has one thought how to beat our immune system and to evolve and live, luckily we are not alone and we do have modern medicine to help, so all we can do is be as healthy as possible but still find ways to have fun and reduce stress bevause stress can be determinental to anyones health and as we are stuck at home I've always had a Trainor on and off and never found excerising to be soemthing that was fun u till I was forced to stay home or social distance. I've watched the first two seasons of arrow about 5 times because theres so much you can learn from the show not only is Stephen Amell a great guy in real lfie but he motivates me to want to get in shape but not for looks that was never important but so I can help my friends and family and save my city (joke) on my own way. What brought me to your channel was your video on the arrow and how Stephen Amell trains but what made me stay is like you always say if were in the wild or exercising not for looks but for real life application which I find absolutely intriguing bevause I had every started doing that myself. I am lucky to be in an ok financial situation and have parents and a little sister thst I need to look after but all the time in the world to do so. I feel like when we ended to be united as one more than ever and share knoewlege as well as love and everything else we can (you got to look out for yourself first obviously you can't help anyone if you can't take care of yourself first) it just makes me very grateful and inspired that there are good like minded people out there like yourself and im glad I found your channel. I will be studying it more as I ramp up my workouts and thank you for putting so much time and effort to put this out in the world, for peple who truelly underhand your message if they happen to find your channel its going to be a great source of knowledge and inspiration. I believe we can study all the geats in history and learn something for example Kobe Bryant was my hero and a great read is mamba mentality how I played the game he wasn't talking jsut about basketball but how the keeping your mind strong is as equalky important as your body they work in unison. But ive babbled long enough lol just wanted to say ty and appreciate what you are putting out in the world. Thank you for being you. Hope you and your family are well. All the best.
The best athletes on earth train multiple times per day, minimum of 2 times sometimes 3, I have heard of olympic weighlifters from Europe/Asia train 5 or 6 times a day Myself I get the best results by doing multiple activities per day, also I am convert from low reps to high reps 20-35 as the time under tension is insane
Here's what I'm doing. Times may vary. I'll explain why I'm doing it this way later. 7:30am - 10 minutes of cardio on the bike first thing in the morning. A great way to get your blood moving and it's a great excuse to get water into you rather than a creamy coffee. 7:45am - Hot/Cold shower. Better than coffee and is a good way to give your body some controlled stress. 8:00am - Breakfast 1:00pm - 10 minutes of cardio. 2:00pm - Lunch 6:00pm - 30 - 40 minutes of weights/resistence training. May do 5 minutes of cardio as a warm up, but sometimes I skip that. 7:00pm - Dinner 9:00pm - 10 minutes of light cardio cardio and about 10 minutes of streches. 9:30pm - Supper. Usually just a peanut butter sandwich or something small. I've spread it out like this because I find doing long drawn out sessions of exercise quite boring and if I'm spending an hour - hour and a half in the gym I'm going to build up a big appetite and would usually pig out afterwards ruining my efforts and also usually causing a crash and burn feeling. I'm not doing enough during each of these sessions to burn myself out and also develop a big appetite and I'm doing enough throughout the course of the day to really get the benefit from it. I'm keeping my energy levels and metabolism consistent and not having massive peaks and dips in my energy/mood/appetite. I high recommend doing it if you can. I train a 3 day split twice a week with Sundays off as far as the weights go, but I may just do some stretching on a Sunday.
The "ACSM's Resources For The Personal Trainer" textbook basically agrees with what you said here. In fact even regarding endurance training / vital capacity training it basically says two or three short periods are about as good as one longer training session, as long as the sessions are about 20 minutes long and you achieve your target heart rate. I've been training this way for years because as a martial arts practitioner, I find lifting weight before technique training hurts precision and focus/intensity in technique, and doing martial arts training immediately before weight training reduces the volume of workload I can accomplish with the weights, so I either do one in the morning and the other at night, or just do yoga/flexibility training on days I lift weights. Even then I don't do it all in one stretch (no pun intended).
I think it was Ross Edgley who said that throwing in conditioning work at the end of of a strength session creates interfering adaptations. Where as spacing then out 6 hours apart means you can work vastly different modalities within a given day. Paraphrasing massively here. If someone knows for certain who said this let me know but pretty sure it was Ross.
Thanks! :-D My diet is high protein and nutrient dense, I eat roughly maintenance calories which I manage by tightly controlling my morning and lunch meals so that I can relax more come evening. I also use intermittent fasting, intermittently :-P
I find this very helpful. I noticed when I trained hard everyday I became Insufficient in my training. On the otherhand, I trained intensely in a short time everyday I became more physically effective.
I work from home and haven't really been training for anything specific like hypertrophy so much as to keep in shape and avoid injury whenever I climb at the gym. One thing I've found makes it easy is to do 3 or 4 different exercises before letting myself eat a meal with the idea being for meals to be a behavior reward for getting some reps in. Now I feel like it's not really time to eat until I've gotten a small workout in first.
Ive been training this way for a bit. Just one hard set per muscles per day. Different exercises everyday. Ill do say biceps and chest in morning. Then back and shoulders afternoon and legs later on. I started with say 70kg on bench press at just 8 reps and every week I go up two reps until I reach 16 reps then I move up the weight and start over. Been getting a very good strength boost this way
The thing is, you have to properly warm up every time you do your workout, which might take 5 min. Especially for heavy lifts. I sit a lot and work from home so I spread my workouts throughout the day as it works for great me. Also, I have simple home gym. At the beginning I would just get up and do 15min workout without warmup but soon realized it was not such a good idea lol
Just out of curiosity, what Sony mic are you using? It sounds great! I also am a fan of spreading out my workout. Lots of disciplines have been doing this for ever. Especially traditional martial artists.
This is sort of what I did yesterday I did 1hr 15mins of shadow boxing them three rounds of cardio that was from 11:40pm to 1:40pm then at 5pm I did an ab workout then at 6pm I did Chest and Shoulders. Works fine for me however it requires a good amount of energy throughout the entire day.
I love your videos and content best UA-cam channel out here. But can you release a video to getting lean to 8-10% body fat I want to be able to see my lower abs and It’s been hard to get lean enough
Hi Adam... This video came just in time as I am struggling to keep up with my workouts. Question: You mention that in order to promote fat loss (my primary goal at the moment) a Tabata WO might help, how many Tabatas would you recommend to do during the day? BTW I am the proud owner of a SFT copy, so kudos to you for such a good program. Thanks!
Awesome thanks man! Glad you are enjoying it! Tbh the amount of HIIT depends on your level of fitness. It’s quite nervous system intensive so I recommend working up. Start with one and slowly see how you go building up to three. I wouldn’t do much else on those days though!
People say this is how you can quickly improve your pull-ups. Martial artists as well as gymnasts and cheerleaders tend to do this. Pro athletes (regardless of sport) tend to work out 2-3 times a day anyway.
I'm 39 and honestly a 7 minute workout can be ample, do a load of push ups and pulls in 7 minutes, 12 minutes is good throw some heavy weights in, and I can do loads in 20 minutes
Makes sense if your body is being required to lift heavy things throughout the day, it will realise it needs to adapt because this is something you are doing regularly. It's like musicians practising daily.
I have a. Boxing gym and a weight gym. I have been ignoring for the other. But have been thinking about the program hete. I can do both in one day. Just less time at each. Also, maybe a long walk. Thanks.
I'm usually going with 4 hypertrophy and strength and 3 cardio/flexibility per week... Never really tried doing cardio and hypertrophy on the same day, would this be beneficial? Or rather your point is 2-3 quick different hypertrophy sessions in a day? I'm training with rings mostly at the moment. For cardio I prefer the bike over running but I know should run more often :)
Hi, I'm 42 and starting to spread workout over the day. Should I take TRT and do you? I'm trying to gage if I can achieve your body type at 42 natuarlly or not.
So on your book does actually have a program to follow I'm very interested in it that's what I'm looking for mix everything through weights to calisthenics cross fit I'm trying to be able to do hand stand muscle ups and pull ups I cant even do pull ups special techniques just like u
This is nothing new btw. Instarted training this way after I started boxing, inspired by famous fighters routine. No fighters camp is sit and sleep for 20 hours and smash a 4h workout. It is waking up very early in the morning and working out all day till late with gaps. Sometimes even sleep gaps.
I spread my training volume through out the whole day from the moment i wake till the time of sleep, its like going to a construction site n doing a job
"I recommend that you all work from home" This man is a prophet
why? This video is from march this year
@@nomesobrenome4092 Yeah, the 6th. Lockdown started on the 23rd. Beginning of March we were all just going about our day as normal. Well, at least myself and the rest of the team at Primark was.
lol
@@AngryOscillator primark as in the clothing outlet? lmao
@@NiquelBones how condescending are you? For all you know he could be a high level executive not that it’s bad if he is on the tills or security or whatever
as a calisthenics guy, i've tended to spread my workouts throughout the day. the most obvious benefit is that you recover between exercises and can therefore use higher intensity and get more volume
As some say "volume is king". If you can get more volume from spreading it out, go for it. I think some might not have the time for it, but yeah, I do the same. 2-3 times per day and I never go to failure.
But it works better than just doing like 2 hrs in one go
@@bossraidcinamon7056 Ofcourse, everything is trade. You will lack challenge mental aspect if you train like this and it's less effective than one block in the afternoon (best time window to train).
I used to do that a lot in the army, doing 10-20 pushups every hour, then 2 minute pushup and situp drills split into 1 minute intervals. That mixed with internal sprints always brought me from sightly out of shape back into shape no problem.
Now 6 years of being out of shape later, just bought a pair of dumbbells and it's been great being able to just pick them up here or there throughout the day and get some reps in. My arms are exploding
I was hoping you'd cover this subject at some point. I've been using a twice-per-day routine for about one year now and I've never had so much increase in strength, size, overall fitness, and this considering I am a 57-year-old hardgainer. While the entire routine is a bit complicated to go into here, the short version of my two-per-day is:
- Each workout tops out at around 40 minutes.
- I exercise only two muscle groups during both workouts, using supersets so the workout stays under 40 minutes.
- I perform no more than 8 sets for each muscle (two different exercises of 4 sets each), per workout.
- The morning workout is heavy weight/low reps. The evening workout is light weight/high reps.
- Morning workout is straight non-nonsense reps, not to failure. Evening exercise is very slow eccentric, always to failure.
- Although I exercise the same two muscles in a day, I always use different exercises from morning to evening, i.e. hit it from numerous angles.
- I do two days on, one day off for two complete weeks, then deload on the third week with VERY light weights, lots of brisk walking, stretching, and some easy bodyweight exercises.
Rinse/Repeat.
Try doing heavy weights with slow eccentrics and fewer reps. Longer rest periods between these sets. And always doing at least two warmuo sets with lighter weight and higher reos to prevent injury from hopping into heavy weighted reos right away.
Personally I noticed the best strength gains that way. It helps build myofibril in muscle tissue as opposed to sarcoplasm growth which is seen in your typical hypertrophic regiment.
You will see an increase in muscle desnity and strength rather than size. This is actually how to build better resting muscle tone. Straight hypertrophy only for extended periods kf time gave me less define more puffy looking muscles even if I had a lower body fat percentage.
@@bxmully Not everyone needs warm up sets, go look at Laird Hamilton for example. I never warm up, never had a problem. I mean, I wouldn't try a 1 rep max... but then I never have so 🤷♂️ don't see what the benefit is myself, aside from ego. By doing supersets he is not only gaining the strength from the high mechanical tension but will also be stressing the cardiovascular system
He IS lifting heavy, the light weight stuff is muscular endurance. If every light lift caused sarcoplasmic growth then runners would be in BIG trouble after a while! Also, what 'typical hypertrophic regiment'? This isn't the 80s anymore, few people tell you to rep for 20, its all 8-12, which is solid hypertrophy developing the number of sarcomeres.
Muscle tone? Really? Again, this aint the 80s. True you can get that sarcoplasmic pump for a bit and puff up but if you are doing anything else then muscle tone is... I want to say bro science but Jane Fonda is springing to mind 😁 I'm confused though because 'better resting muscle tone' is legit, but its more about neuromuscular facilitation than the composition of the muscle itself. Gotta lift heavy bro 😁 or keep solid time under tension a la gymnasts and such. Both of which the OP is doing.
I have a question: what does the rinse part of the workout mean? Like, is it a special idiom for strength training or exercise? I get you repeat this over and over, going through the 3 week cycle. How do you rinse it? What does that mean? I'm so confused.
@@d4mdcykey Ohh. I have never heard that before. English is not my first language.
@@waaagh3203 ~ No worries, our slang can be confusing at times.
The Bionner on March 6th : "I recommand that you all work from home."
Literally one week later : Global pandemic. More people work from home than ever before.
when you relise he started it
@@owenmclaughlin8262
I thought he looked like illuminati. It's his eyes.
It started in December 2019, its just that governments in western countries started lockdown in March
I have always known you can get huge and strong from short regular workouts. People at the gym I used to train laughed when i said id just popped in for a 20 minute chest workout. In 20 minutes you can do around 10 sets of chest with short rests. If it was chest day and you were short of time you could easily do 5 or 6 heavy sets of chest in 20 minutes. Convenient if short of time or energy and sometimes benefiical not to do loads of sets and waste too much energy.
I work long hours in catering and this is what I do.
I exercise different body parts according to the day. I'll do 3-4 sets of one exercise over a 10+- minute period. I do 2- 3 of these during the day then about 15-20 minutes at night.
I am able to get a complete workout, and I have greater work capacity because I have more recovery time between exercises.
I always hate that intensity in one hour and sitting in the other hours
The idea of spreading workout popped up this morning And I remmeber that I have read something like that on your channel, and here we go
Great if you're working in an office too. Walk for 40 mins before work, hit 50 press-ups during lunch and then do 10 sets of 10 pull-ups when home, stuff works
Dude I agree with this so much everyone of your points in the beginning I said exactly! I exercise for about 15 to 20 minutes morning afternoon evening and night and I love it. I wanted to know what the greater fitness community thinks about it thanks for Sharing!
I have started applying this precisely due to a full time job.
I'd do my main 40-50 min workout in the morning and then after work do a 20 minute strength, posture, or form improving exercise.
Love this! I work from home as well and I've created this barrier to fitness by restricting my workouts to the times when I can get away for two hours... which is difficult as a parent (as you well know). Really appreciate you and your work! Keep it up!
I have been doing this type of training for a while now and have really found it easier to get motivated and easier to exercise more than I would if I was doing it all at once. Since I'm just getting back into consistent exercise after a long break for health reasons, It's been extremely beneficial to Do little bits at a time so I'm not psyching myself out and getting overwhelmed before I start.
DUUUUUUDE I've been looking for this for months. Im a muay thai and kickboxing fighter, i do my running and my martial arts training all in the morning, i know i should do some strenght workout but in the rest of the day i have no time, i have to work, to cook, to do eveything else besides training. It really could help doing 3 or 4 extra sessions of weight workout because i dont have an entire hour extra per day to do it. Thank you so much bro, im kinda really surprised that there is no scientific research about this.
Hey man, thank you for this inspiration. I train regulary in the morning without any breakfast for 30-60 minutes. And i started working out in a gym since January. I was so motivated that i did too much at the beginning and became sick. My immune system wasn't prepared for that i guess. Then i read about the "Open Window Effect", that can happen if you train too much. That really took a lot of my motivation... since i don't have the best immune system due to a autoimmune disorder. But maybe splitting the workout like you explain will help me with adapting to more training^^ Thank you :)
This was exactly the information I was curious about, thank you for sharing! Like you I found lots of things saying anything is better than nothing but those articles didn't address optimal returns.
I train 18 Times per week about 20 min per session. Combined with boxing, gym, chalistetics and cardio. Now i Will start with planche and handstand. I am 44 years old and this is the best training way to increase new skills and stimulate your body and brain. People thinks i am weird and allways say dont over train and how do you have The time. This is doable for us all. Good insight @MR bioneer
RedDeltaProject here on youtube has been talking about this, calling it micro workouts. Thanks for sharing, I will definitely start implementing this to some degree.
Great content, thanks a lot Bioneer! I''m back working an office job and finding two 20 to 25* min workouts daily MUCH better for counteracting the effects of a sedentary job than one daily 40 minute session.
This is the sort of content where is love to see a collaboration between you and Ross Enamait. Your research and willingness to just try stuff meshes well with the low tech, high intensity mentality Ross usually brings to his own message on exercise training.
Winning a game of cards increases testosterone? Good thing you dont get massive doin that otherwise yugi muto would be jacked
Haha good one, I can only imagine yugi coming into a card shop with his bling and ego...ITS TIME TO DUEL BITCHES! DAMN Yugi calm down!😅
Yugi: It's time to do do do do do do do duel.
Randomer: yo man you got a serious stutter
Well ig that explains the growth and his voice getting deeper lol
Applied this method before. Mini sessions spread over a longer period of time. Especially when preparing for my outdoor sea and hiking expeditions. Didn't go to a gym and lift traditional weights. Lot of calisthenics, combat sport drills and the occasional short run. Ended up being fitter than I've ever been. Size gains too with surprisingly good speed and agility too.
Been switching it up to do morning work outs walks and evening workouts for about a month now. I have to admit It's feeling like I'm improving much quicker now than doing one a day. Cootos
I have been doing this since Covid lockdown. I feel great and got my blood pressure under control. Love this method. I feel great.
There is also a study about improved brain productivity after small workouts. Thus by doing this you can stay more productive.
I have also been doing this for a long time and love this method of training.
My last deployment, we had a pull-up bar in the shop we worked in. Yeah, we still had time to work out every day, but we also worked 12 hour shifts every day. The goal was to do 300 pull ups a week in the shop. That means just over 40 pull ups a day, every day, spread out over 12 hours. It was a 6 month deployment. At the start, I was doing around 8 pull ups for my max. At the end, it was 17. Just taking a break once every 2 hours to knock out a max set of pull ups and push ups really helped my strength. So yeah, I do think it's better to get up and move/work out a bit every hour or two. Means that even on busy days, you can still get your reps in. I've started doing the same thing with online classes. Every hour, get up and do some squats. Or some push ups. Or some lunges. Something simple for a minute or two every hour, just so you aren't sitting for 8 hours straight. Really makes a difference.
Really love your channel. Have to dig through all the media bull shyte to find it but it's a relief to see something of quality
Love how out side of the box this channel is!
Instead of running.
If you dont like to run (me).
Do what many of us did as kids.
Grab a backpack, put books in it and go for a walk.
*increase the books over time, keep the distance the same*.
Aha. I had days walking to school where I legit had to stop, take backpack off and rest. Walk with it in one hand,switching between left and right arm and my back.
Why? Because that bitch was so heavy.
Point is, THIS is what kept my super healthy when I was young.
It also developed my stamina.
Anytime I had to run, or do martial arts occasionally, work etc, I was good.
My walk was only 60 minutes twice a day. But 15 to 25 pounds worth of books. Whoa man
I've trained this way from time to time over many years. It works, for all the reasons mentioned in this video. However, I found that by spreading the training throughout the day I was constantly thinking about the next mini workout. One can become a little obsessive about getting enough sessions in each day, which can be rather dominating. For me, a short workout in the morning (usually of an aerobic nature) and some strength training in the late afternoon was a better fit.
During the school year I somehow don’t have time do multiple small workouts a few times a day. It’s easier for me to do and 1.5 hour session.
However, during the summer, I work at a Scout camp. I’m walking a few miles each day, I have to run around like a chicken with his head cut off, and I have a few breaks throughout the day where I can do some body weight exercises. I can do push-ups, body weight squats and lunges, and core anywhere, and I can do pull-ups in the rafters. It’s not a lot but at least it’s something. I’ve never given it much thought as I’m doing it but next summer I will make an actual routine instead of just random exercises and see how that goes. I’m pretty excited to see how it goes!
I love that mini rope climb in your garden that's brilliant! 😅😅👌
Looking shredded mate
I can't believe I've never thought of this before! I work from home and do 1hr 15min workouts. After 45min I'm struggling for energy. Perfect solution. I feel silly for not thinking of this before!
I recently started working out, with a very casual approach, and have seen awesome gains so far. I do two or three sets when I wake up, and when I get home from work, and somewhere around dinner time, and right before bed. On days off I might wander in and do a couple more than that. It's just a few dumbbell arm exercises, failure after 7 or 8 reps. Each workout is like 5 or 10 minutes long. But dude my arms have been blowing up. Just put small workouts in throughout your day wherever they fit, and you will definitely benefit
Love seeing my old Plastic Concrete filled weights in action! This Everyman version of Henry Cavill is inspiring using any means to improve fitness.. also Squatting in jeans, it's like his goal is to squash any excuse you can think of in all his videos. Without being obvious or preachy. My fave new Sub by far!! thanks @thebioneer
This method seems a great alternative and I myself have a similar approach. The problem is that before starting any training doing a general warm up (especially with articulations) as even when doing some "specialized" exercices like push ups, you need your whole body (back and legs a bit) to avoid injuries. This may seem a detail but I think you need to consider it when scheduling your training as warming up takes time
This is such an debatable topic, I myself suffer from depression and I don’t have the Energy and time to do more than a 45 Minutes workout everyday but I am currently experimenting with doing for example 5 Sets of Dips and accessory exercises for 45 minutes then continue to do 1 set every hour again of dips.. I do ring dips with 12KG attached and can bang out 6-7 reps so I do every hour 6 more reps, it helps me calm down and get tired enough to sleep better, but also other people say this does not build muscle which makes no sense to me. I don’t do it Daily, i do a Push,pull, legs split 6 days a week and focus on progression and nutrition. In my opinion with the standard workout for each day I already push the muscles and with the following sets every hour I enhance the stimulus
The more we do the better we get. I tried rigid routines but they failed due to extreme boredom and no regard for where my body is at the moment. Currently it's just movement snacks throughout the day depending of where there is a shortcoming and some beasting once in a while (not too often and with plenty of room for recovery). On average I try to move more intensively 3 days a week with lighter days in between. And yes, it doesn't need to be a chore. Have fun! Play!
That's what I do and I get better results.
As well as my nerve bandwidth per say.
Nice video on a rarely discussed topic.
Everything you had said in all you're videos really hits home for me because since this whole corona virus/covid 19 outbreak all I've been thinking about is how to best train our bodies and be healthy just incase we are unfortunate enough to get sick, yes age matters and we can't control our genetics and underlying symptom because as a virus it only has one thought how to beat our immune system and to evolve and live, luckily we are not alone and we do have modern medicine to help, so all we can do is be as healthy as possible but still find ways to have fun and reduce stress bevause stress can be determinental to anyones health and as we are stuck at home I've always had a Trainor on and off and never found excerising to be soemthing that was fun u till I was forced to stay home or social distance. I've watched the first two seasons of arrow about 5 times because theres so much you can learn from the show not only is Stephen Amell a great guy in real lfie but he motivates me to want to get in shape but not for looks that was never important but so I can help my friends and family and save my city (joke) on my own way. What brought me to your channel was your video on the arrow and how Stephen Amell trains but what made me stay is like you always say if were in the wild or exercising not for looks but for real life application which I find absolutely intriguing bevause I had every started doing that myself. I am lucky to be in an ok financial situation and have parents and a little sister thst I need to look after but all the time in the world to do so. I feel like when we ended to be united as one more than ever and share knoewlege as well as love and everything else we can (you got to look out for yourself first obviously you can't help anyone if you can't take care of yourself first) it just makes me very grateful and inspired that there are good like minded people out there like yourself and im glad I found your channel. I will be studying it more as I ramp up my workouts and thank you for putting so much time and effort to put this out in the world, for peple who truelly underhand your message if they happen to find your channel its going to be a great source of knowledge and inspiration. I believe we can study all the geats in history and learn something for example Kobe Bryant was my hero and a great read is mamba mentality how I played the game he wasn't talking jsut about basketball but how the keeping your mind strong is as equalky important as your body they work in unison. But ive babbled long enough lol just wanted to say ty and appreciate what you are putting out in the world. Thank you for being you. Hope you and your family are well. All the best.
I’m new to working out and was just wondering about this. I’m glad i came across this video. It had exactly the information I was looking for.
The best athletes on earth train multiple times per day, minimum of 2 times sometimes 3, I have heard of olympic weighlifters from Europe/Asia train 5 or 6 times a day
Myself I get the best results by doing multiple activities per day, also I am convert from low reps to high reps 20-35 as the time under tension is insane
Here's what I'm doing. Times may vary. I'll explain why I'm doing it this way later.
7:30am - 10 minutes of cardio on the bike first thing in the morning. A great way to get your blood moving and it's a great excuse to get water into you rather than a creamy coffee.
7:45am - Hot/Cold shower. Better than coffee and is a good way to give your body some controlled stress.
8:00am - Breakfast
1:00pm - 10 minutes of cardio.
2:00pm - Lunch
6:00pm - 30 - 40 minutes of weights/resistence training. May do 5 minutes of cardio as a warm up, but sometimes I skip that.
7:00pm - Dinner
9:00pm - 10 minutes of light cardio cardio and about 10 minutes of streches.
9:30pm - Supper. Usually just a peanut butter sandwich or something small.
I've spread it out like this because I find doing long drawn out sessions of exercise quite boring and if I'm spending an hour - hour and a half in the gym I'm going to build up a big appetite and would usually pig out afterwards ruining my efforts and also usually causing a crash and burn feeling. I'm not doing enough during each of these sessions to burn myself out and also develop a big appetite and I'm doing enough throughout the course of the day to really get the benefit from it. I'm keeping my energy levels and metabolism consistent and not having massive peaks and dips in my energy/mood/appetite. I high recommend doing it if you can. I train a 3 day split twice a week with Sundays off as far as the weights go, but I may just do some stretching on a Sunday.
This actually works well and you can find answers on it.
Main thing is to keep 6hr gap between lifting and any type of stretch or cardio workouts.
Wait what if I do 15 reps of curls and spread that set out throughout the day?!
As a professional boxer this is what I do. Several sessions a day. It works well enough for me to fight 10, 3 minute rounds.
i would like to see an updated video of this topic
The "ACSM's Resources For The Personal Trainer" textbook basically agrees with what you said here. In fact even regarding endurance training / vital capacity training it basically says two or three short periods are about as good as one longer training session, as long as the sessions are about 20 minutes long and you achieve your target heart rate. I've been training this way for years because as a martial arts practitioner, I find lifting weight before technique training hurts precision and focus/intensity in technique, and doing martial arts training immediately before weight training reduces the volume of workload I can accomplish with the weights, so I either do one in the morning and the other at night, or just do yoga/flexibility training on days I lift weights. Even then I don't do it all in one stretch (no pun intended).
i live near my gym, if I want to do a 2000m on the concept rower I like to do that early and then do the other stuff later.
I think it was Ross Edgley who said that throwing in conditioning work at the end of of a strength session creates interfering adaptations. Where as spacing then out 6 hours apart means you can work vastly different modalities within a given day.
Paraphrasing massively here. If someone knows for certain who said this let me know but pretty sure it was Ross.
What does your diet look like? Superb quality as always. Keep it up :)
Thanks! :-D My diet is high protein and nutrient dense, I eat roughly maintenance calories which I manage by tightly controlling my morning and lunch meals so that I can relax more come evening. I also use intermittent fasting, intermittently :-P
Please could you do some videos for different sports, such as rugby, love the content!
Army Infantry/Marines basic training is pretty much one workout all day long 6 days a week for a few months.
Higher intensity over a short period of time is more beneficial for hypertrophy and strength gains than prolonged workouts apparently.
I find this very helpful. I noticed when I trained hard everyday I became Insufficient in my training. On the otherhand, I trained intensely in a short time everyday I became more physically effective.
This is kinda brilliant!! It would definitely make it easier for me to fit a workout in throughout the day, rather than one big one.
I work from home and haven't really been training for anything specific like hypertrophy so much as to keep in shape and avoid injury whenever I climb at the gym. One thing I've found makes it easy is to do 3 or 4 different exercises before letting myself eat a meal with the idea being for meals to be a behavior reward for getting some reps in. Now I feel like it's not really time to eat until I've gotten a small workout in first.
Ive been training this way for a bit. Just one hard set per muscles per day. Different exercises everyday. Ill do say biceps and chest in morning. Then back and shoulders afternoon and legs later on. I started with say 70kg on bench press at just 8 reps and every week I go up two reps until I reach 16 reps then I move up the weight and start over. Been getting a very good strength boost this way
i swear every question ive asked myself about fitness you’ve already made a whole video on 😂
Great videos. Answering the questions my subconscious mind was always asking
Beautiful nature shots! What part of the uk is this?
Great video
i might try this
The thing is, you have to properly warm up every time you do your workout, which might take 5 min. Especially for heavy lifts. I sit a lot and work from home so I spread my workouts throughout the day as it works for great me. Also, I have simple home gym. At the beginning I would just get up and do 15min workout without warmup but soon realized it was not such a good idea lol
Just out of curiosity, what Sony mic are you using? It sounds great! I also am a fan of spreading out my workout. Lots of disciplines have been doing this for ever. Especially traditional martial artists.
This is sort of what I did yesterday I did 1hr 15mins of shadow boxing them three rounds of cardio that was from 11:40pm to 1:40pm then at 5pm I did an ab workout then at 6pm I did Chest and Shoulders. Works fine for me however it requires a good amount of energy throughout the entire day.
Works for me
I work from home and have a home gym. I have been wondering if I should workout throughout the day instead of for one hour straight
I love your videos and content best UA-cam channel out here. But can you release a video to getting lean to 8-10% body fat I want to be able to see my lower abs and It’s been hard to get lean enough
I think that intense cardio and strength training should always be done in separate workouts like one in morning and the other in the evening.
I am a older man, not bitter, I do not have the batteries I used to so I need to spread out workouts and physical labour
Hi Adam... This video came just in time as I am struggling to keep up with my workouts. Question: You mention that in order to promote fat loss (my primary goal at the moment) a Tabata WO might help, how many Tabatas would you recommend to do during the day? BTW I am the proud owner of a SFT copy, so kudos to you for such a good program. Thanks!
Awesome thanks man! Glad you are enjoying it! Tbh the amount of HIIT depends on your level of fitness. It’s quite nervous system intensive so I recommend working up. Start with one and slowly see how you go building up to three. I wouldn’t do much else on those days though!
If you have a home gym this is great
Are you still training like this? I'm curious about an update to this video.
I'm thinking 20 Bulgarian split-squats before every time I sit on the couch
He reminds me of my buddy Catfish
People say this is how you can quickly improve your pull-ups. Martial artists as well as gymnasts and cheerleaders tend to do this. Pro athletes (regardless of sport) tend to work out 2-3 times a day anyway.
Are you still training in several sessions or in one ?
I agree
I'm 39 and honestly a 7 minute workout can be ample, do a load of push ups and pulls in 7 minutes, 12 minutes is good throw some heavy weights in, and I can do loads in 20 minutes
I'd be worried about injury because of not warming up enough
What i want to know is how cortisol effects this.
Random question but genuinely curious as a long time viewer: Are the weights at the gym in your videos metric or English?
Makes sense if your body is being required to lift heavy things throughout the day, it will realise it needs to adapt because this is something you are doing regularly. It's like musicians practising daily.
But sir i we do this we can have digestion problems if we train every 2-3 hours
I have a. Boxing gym and a weight gym. I have been ignoring for the other. But have been thinking about the program hete. I can do both in one day. Just less time at each. Also, maybe a long walk. Thanks.
Hi Bioneer! Seeing your computer desktop background makes me wonder: are you a go player?
Got any tips on how to do handstands?
6:18 I dunno man johnny sins seems to be getting stronger day by day
Wouldn't warming up take a lot of time?
I'm usually going with 4 hypertrophy and strength and 3 cardio/flexibility per week... Never really tried doing cardio and hypertrophy on the same day, would this be beneficial? Or rather your point is 2-3 quick different hypertrophy sessions in a day? I'm training with rings mostly at the moment. For cardio I prefer the bike over running but I know should run more often :)
The handstand itself isn’t a very strength based exercise
Im early yay!!
More rest = less mechanical tension. Complete opposite of what you aim for at Myoreps for example. I would not do it.
Hi, I'm 42 and starting to spread workout over the day. Should I take TRT and do you? I'm trying to gage if I can achieve your body type at 42 natuarlly or not.
Did you warm up before every workout, and if so what did you do?
So on your book does actually have a program to follow I'm very interested in it that's what I'm looking for mix everything through weights to calisthenics cross fit I'm trying to be able to do hand stand muscle ups and pull ups I cant even do pull ups special techniques just like u
This is nothing new btw. Instarted training this way after I started boxing, inspired by famous fighters routine. No fighters camp is sit and sleep for 20 hours and smash a 4h workout. It is waking up very early in the morning and working out all day till late with gaps. Sometimes even sleep gaps.
Make a video on your diet!
I have a few old ones but I could definitely return to this again!
@@TheBioneer awesome, definitely looking forward to it
I spread my training volume through out the whole day from the moment i wake till the time of sleep, its like going to a construction site n doing a job
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