Why Working Out LESS Will Give You MORE Gains (MIND BLOWER!)
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- Опубліковано 10 лип 2024
- If your goal is to become as big and strong as possible then you should be utilizing the smallest workload that allows you to work your way towards that goal RIGHT NOW. Because tomorrow that workload will probably need to be a little bit higher, and the day after that a little bit higher still, and the day after that a little bit higher still. Until eventually you get forced into a corner by age, injuries, lack of time, etc. etc. and then your gains eventually come to a halt and you start searching for the best ways to maintain them instead of constantly trying to push them.
But if you walk yourself into this corner prematurely by doing more than is necessary today then you bring your gains to a halt prematurely as well.
I hope you guys enjoy the video and find it informative! Please remember to smash the like button before you go and leave me a friendly comment down below as well. Happy Friday guys!
#bodybuilding #fitness #gains
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RESOURCES & REFERENCES
Simplicity vs. Complexity
• Why Your Workout Progr...
What You Need to Know About Squat Every Day
• What You Need to Know ...
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TIMESTAMPS
0:00 Let's talk about training workloads
1:49 The story of my first 5 plate squat
3:27 Forced deload & rebuild
6:17 3 major takeaways: injury risk, room for growth, sustainability
10:38 Compare this to my current squat training
13:30 TL;DW what I'm really saying in this video - Розваги
Sprinting to lifetime intermediate status, damn is that accurate 😂
I think we've all been headed in that direction at some point or another!
Its always better to start with too little than too much. Because even if youre doing too little you can always add more. But if youre doing too much you have nowhere to go from there and the only thing you can do is to reduce.
Agreed!
100%, some people think they're in DBZ and can solve anything by screaming harder
You can also injure yourself and develop bad form. 😊
My first year I was training 5-6 days a week and what seemed like barely touching milestones over months. Reduced my frequency to 3× per week with a couple days of cardio in between and I feel like a million bucks. Moving weight around effortlessly that used to feel like a grind.
bro great video, it's always nice to see someone lifting hard with great form, really inspirational
Great video as usual! Very useful to hear this!
Love this approach. Most people aren't competitive powerlifters/athletes, so it is accommodating to most lifestyles.
An idea you sort of alluded to in this video and one you’ve brought up in the past that has stuck with me since you mentioned it, is the idea of ‘widening the base’. When the base of strength has been built, it’s then time to expand it and become more versatile or more universal in your ability to express that strength and power. Incorporating more variations over time, along with different techniques and motor patterns so to continue expanding the abilities of the system. The idea ties in well with starting with starting small (base building) then expanding and covering more and more once you’ve got a section filled.
Great concept man!
I love this channel's energy and insights. Thank you.
Thank you sir!
I think it's important for people to learn what too much volume and frequency looks like so that they can understand what the ideal balance is and learn to reel it in from there. This is a matter of exercise IQ, great video!
Cool new intro, first time I've seen it
This is super solid advice. 😊
I've started with 6 push ups a day, I'll let you know where I'm at in a few years. 😁
You and renaissance periodization are on some stuff. Last week, within like 2 days of each other, you made videos about why simple is usually better for a lot of things. Now, it's less is more.
Great minds bro!
I found out it just now myself in the last half year. Been going through a lot of knee aches for 2 years and resulted in me making zero progress in squats. Now I cut back my volume to only two sets of squats per week, some assistance work (like split squats) and also did a linear accumulation phase on the squats adding weight each week and starting from low weight for me. And not only it healed my knees, but finally increased my strength by 20lbs after the squat haven't budged a bit. Now I can rep out 405lbs for sets of 3 sets of 4 beltless, while before that I could only do with 380lbs.
This is one of your most insightful videos of all time.
Thanks a lot man!
Sounds like a good approach especially after building a decent strength base.
New intro goes so hard
Needed to hear this right now. Been doing so much volume and a lot of it has been super redundant
Love the new intro brother
Thanks man!
Pre-gym podcast 😎💪
Hope you enjoy!
That 530lb squat impresses me every time. The level of grind is unreal!
Hey Alec! Can you please make a video about, how speed of exercise affects of strength or hypertrophy, should power athletes do slow reps or not ? How it affects slow and fast twitch muscule fibers ?
I'm doing a cut for the first time, and I notice that I can hold a lot of strength doing very little by using the "get the exposure" mindset. I did this because a cut forced me to program this way. But I realized that you do not really need as much volume as people once thought given how a mere calorie surplus will inevitably result in gains if I am able to hold on to so much on a cut
I took 4 weeks off, ended up losing a little weight too because I was sick for 2 of those weeks. I was shocked to find my lifts didn't lower at all and some improved. Maybe the break increased my motivation, maybe I was sleeping and eating better when I was more focused on recovering from my illness.
I'm definitely going to be putting more emphasis on recovery going forward. I know it's an obvious thing but sometimes we just gotta learn by experience.
Meanwhile I had covid one week and my gains dropped like 10%
I'm always the same strength wise. I can still move the same weight before say a 2 week sickness layoff as after. My work capacity however goes to shit.
@@koleary1798 I have no natural strength so it dips bad when I don’t train
Damn I'm currently in the same position except during Ramadan so I'm also fasting, I've lost a lot of weight however. Went from 71 to 64 kg at 5,8. Hopefully my strength hasn't gone down too much
Honestly, I have some messed up muscles in my legs that I need to see a massage therapist to work on somewhat regularly. Had to cut my sets in half since the knot in my upper thigh was taking a while to recover and I have actually been feeling like the workouts have been getting better since then. Obviously I will go back up since 2 sets per exercise obviously isn't the best, but for now, I am actually enjoying my workouts a bit more and still feeling the muscles being worked, even if my rep ranges are more in the ranges for endurance than strength and hypertrophy.
You give the greatest advice, I know that is a subjective statement but you truly always help me and many others. Cheers brother!
I train too hard. All my work is with +85% of my maxes, with multiple sets of 2-4, and I'm really starting to feel it. I think I'm the type of person who takes everything to the extreme, and I'm not sure lifting is good for my health. If I get into bodybuilding, I know I'm gonna have a real mental struggle with it, that's why I decided to focus on "power lifting" and just getting as strong as possible. Might just go back to my "Iron wolf" training (he's a marine with a UA-cam channel under that name). I could push til half past dead, and it never beat me up. I was big enough without lifting anything more than my kettlebells, 185lbs, I didn't really track my food, just kept it moderately clean.
You recommend those VS oly shoes
I like how for the smaller you in the thumb nail, you just tucked the lats in as much as possible to hide them and then for the arms didn't edit them by shrinking, but literally just deleted chunks off of them.
They're the same picture 😂 I literally deleted half my arms, half my shoulders, and all my lats. Plus waist and legs lol
Sounds a little like Arthur Jones and Ellington Darden recommendations.
I just cut my volume by almost half this year, been growing faster than ever... I was living on overtraining for years, low volume was always what I should be doing, as I love to train with very high intensity... I'll never do high volume again lol
I am just looking for the minimum amount of anything to keep taking progresses in strenght the compund exercises while I am working on my aerobic base with some conditioning and lots of liss running.
I am using your busy people program (twice per week ramps) with cardio workouts added. Would you suggest this one or going for 1rpm once per week for every movement?
Sorry, you answered my question later in the video. I am just curious because I see a lot of guys advocate this " easier " training but at that point nothing ever progresses
I'm in the gym rn thinking myself if coming was a mistake....this is a sign lmao
maybe...but maybe not!
I used to workout heavy daily. Started doing it only 3 days a week and wow! Huge difference. Its shocking!
Definitely gonna take a 4 days off from squatting. Hip pain is starting to get worse.
The hard part about balance is that if you are prone to overtraining, it's probably because you are absolutely in love with training. You love the whole process. That is a very hard thing to not overdo. I lift as a supplement to my surfing. The only time I'm not surfing everyday is if there are literally no waves to surf. Otherwise I'm out there two plus hours a day, everyday, year round. Is this really the best thing for my body? Off course not. Do I get over trained. You bet! It's a ridiculous amount of exercise for somebody who's not a professional. But it's so damn fun and rewarding on an emotional, intellectual and physical level that I never want to stop. Usually the crowd, the wave quality, or the cold will drive you in. But on sessions were those aren't a factor, I'll surf for 3 to 4 hours no problem.
So yeah, I'm never going to stop surfing too much for my own good. I love it too much.
The funny part is even the research shows youre getting the vast majority of the results from a single set but people continue to be obsessed with doing as much as they possibly can. Jeff Alberts is a great example of someone who is successful on a competitive bodybuilding level and he does VERY low volume, about 6 sets per muscle group per week. If you push your sets hard and use great form you can get excellent results and have low risk of injury.
Heavy Duty stuff HIT it works as people are realizing!
Everything works up until a point. I think one hard set per exercise is a great starting to point, and if people are able to progressively overload that one set, then it will work. After awhile, there will come a point when the body will need more volume to adapt. But again, it’s a great starting point
The secret here is to do short intense training cycles ... Deload by taking 7-10 days off and repeat. You'll continue to improve And make gains. The body has to deacclimate to training after such a stimulus. The problem is most people go hard and keep going hard for a long time.. then when they don't see results ... They start ramping up sessions, frequency or weight. They can lead to an injury or overtraining. I realize now this is the secret to making it work.
HIT is a meme
@@brennand933 The Science says different on that! but I digress!
@@croissantrophy.channel I went HIT-style north of 50, and it has been great for me. Gained strength and even some mass.
hey, im curious, everywhere I've heard says that you need at least aday or two rest for each muscle group in order for the muscle to repair after a heavy lifting session, so I'm just wondering how you managed to increase your squat whilst doing squats every day? Also were your legs not in agony every day? I'm genuinely interested as I am a relatively new lifter and my squat isn't all that great. Any information is appreciated :) Also, were you training the rest of your body every day as well?
It's not something I recommend for people to do. It was just an extremist concept that appealed to me at the time when I bad a very narrow scope of what I cared about improving. Eventually the body sort of adapts to the stress and you can see massive, rapid increases in your squat. But then it stagnate and you become a slave to the frequency but at the same time the frequency is also beating you into submission on a daily basis. It's not worth it.
sounds like a mike mentzer scenario 🤔
TRUUUUUUUEEEE
Mike Mentzer has entered the chat…
With the Ramadan fasting that started 10 days ago I decided to go minimalist and just do an Upper Lower Rest schedule with just the basic movements. Progress has been great, and this is my first bulk that has been successful and I've just throwing weight on every session. Simplistic nature makes it super easy to just relax and let the novice linear progression run.
I do something similar. I do my compounds and just do one set with pause rest to get as many reps as possible.
i did my 1 rep in everythin today
High and low frequency are probably not everything; I mean, you not once mentioned the volume per day in that context. Squatting for one working set 6 days a week? Probably possible longerm, if you don't max out every time/vary the rep range.
Day 2 of asking alec to make a video on programming for the "Megatotal" (strongman, powerlifting AND olifting)
Dude what do you mean, there’s like 15 strongman events
@@Copeman9999 Yes but there are certain exercises that would benefit all events ie. farmer's walks. Not every strongman does every single strongman lift in their training
Oh good, cause I only squat once or twice a month haha
I was going to start deadlifting twice a week. But than I thought to myself what's the point since I'm still making progress once a week or even every other week.
Can be done responsibly if one of the days is a lighter variation ,paused deads, deficit etc
This was my deal. I did phases of powerlifting back in the late 90’s thru the early 2k’s. I was deadlifting once a week and was completely stalled at 585. Could not get that 600 pull. What I did was started deadlifting once every 14 days and WALA my pull eventually got to 600+. We are ALL wired and programmed differently but in my case when I scaled back pulling it jumped nicely. Good luck
Quality over quantity. I train once a week and keep the volume fixed but will add more intensity over time
Do you do HIT? If so what’s that one workout like?
Once a week is wild.
@@bonkersdonkers7381 yes, i do chest/shoulders/tri on one week and back/legs/bi on the second week. I use a slow cadence 2 to 3 seconds on the concentric and 4 to 5 seconds or more on the eccentric with 1 set to failure 2 to 3 exercises for compound moves and 1 to 2 for smaller muscles. I found this to be best for recovery so i never worry about deloading and always feel stronger every workout.
Algo
So what do you do on accessory work after youre done with the single?
That changes depending on what I am focusing on at the time. Currently, my primary lower body day goes...
-Sprint
-Heavy squat single
-Glute Ham raise
-Unilateral exercise
-Standing ab rollouts
@@EnkiriElite how many sets and reps on glute hame raise and unilateral exercise
Haven't watched yet, but let me guess: do minimum effective volume?
Pretty much haha
WAAAAAAAAAAAAAAAAAAAHHT! BUUUUUUUUUUUT LESSS JIM ISSSSNTTT MORRRRRE GAAAAIINS????!!!
What are some programs u would suggest?
mine lol
@@EnkiriElite im considering the late intermediate program. Is it more geared toward strength or will i build good amount of size? I used to be jacked af but stupid dieting and injuries ive lost a lot of size and strength.
@@balkee42 the goal with that series of programs (novice, intermediate, and late intermediate) is building a good base of both strength and size, but in a generalized fashion. So nothing overly specific in terms of building up specific lifts or muscular weak points. Major difference between intermediate and late intermediate is the programming style, where the intermediate still uses mostly LP and the late intermediate begins the process of seguing into auto regulation.
I already told this tale
But at the gym I started Oly there was a girl who competed at a very high level (olympic level)
I was there training for ours bursting my asshole out every session being so hardcore. At least I was slowly progressing, i would arrive before her and when she was done with her workout, I was in the middle of my insanity workout with a million sets of different exercises
Then my trainer made me reflect about this situation. And that made me adjust my training and do exactly what he told me. My workout was 4 exercises. snatch variation, clean and jerk variation, squat variation, hanging exercise (pullups, chinups, leg raises, dips etc). My sets were cut in half, time in the gym cut in half
guess what actually gave results
You didn't address the biggest issue here: Less time in gym = less time with a pump
I like to take long breaks in between sets. Do sets through our a day and keep the pump going. Do rest pause reps and accumulate higher reps greater pump. So as many reps to failure then rest 15-30 seconds. Then hit a few more repeat until you can't. That accumulates higher reps with the same weight. Also called clusters
1rd!
8zk!
Also, pause the video at 4:21 lol
Dem psycho eyes
Those photoshopped delts and lats are cursed
anti lats
What is your best back squat now?
Ok, I'll skip this workout 😂
Nice try, we can see that the muscles on the right picture are photoshopped!
cue Walter White, "ya got me"
So kinobody is right about working out twice a week 😂