This Weird Minimalist Hack Gets You Muscular In Half The Time
Summary
TLDRDieses Video skizziert eine innovative Trainingsmethode namens 'Myo-Repetitions', die darauf abzielt, Muskelmasse zu bauen, während weniger Zeit im Fitnessstudio verbracht wird. Es präsentiert einen minimalistischen Ansatz, der 'Junk-Repetitionen' reduziert und 'effektive Repetitionen' erhöht, was zu einer effizienteren und intensiveren Workout-Situation führt. Die Methode umfasst vier Schritte: Aktivierungssätze, kurze Pausen, Mini-Sätze und fünf Runden, um eine gesamte Myo-Rep-Set abzuschließen. Diese Technik eignet sich gut für Isolationsübungen und Klettertraining, ist jedoch nicht für alle Übungen geeignet, wie z.B. für Hebelübungen, die den unteren Rücken belasten.
Takeaways
- 💪 Man kann eine muskulöse, attraktive Figur aufbauen, während man weniger Zeit im Fitnessstudio verbringt.
- 🔄 Es ist ein häufiger Irrtum, dass mehr Übungen und Wiederholungen besser sind. Manche Bodybuilder investieren jedoch weniger Zeit mit einer minimalistischen Herangehensweise.
- 🏋️♂️ Anthony, der Sprecher, trainiert nur 30 Minuten, vier Mal die Woche, im Gegensatz zu anderen Bodybuildern, die 2-4 Stunden pro Tag trainieren.
- 🛑 Die Restphase nach dem Training ist entscheidend für die Muskelbildung.
- 🚀 Die Rest-Pause-Trainingsmethode reduziert 'junk reps' (nutzlose Wiederholungen) und erhöht 'effective reps' (effektive Wiederholungen), was zu einer effizienteren Arbeit im Fitnessstudio führt.
- 🤔 Die Idee, dass weniger Zeit im Fitnessstudio investiert wird, währenddessen die Intensität erhöht wird, mag für einige Menschen skurril erscheinen.
- 🔄 Rest-Pause-Training ermöglicht es, bis zu 70% weniger Zeit im Fitnessstudio zu verbringen und 30% weniger Wiederholungen durchzuführen.
- 🔄 Die 'Myo-Repetitions'-Technik, die im Video vorgestellt wird, besteht aus vier Schritten: Aktivierungssätze, kurze Pausen, Mini-Sätze und Wiederholung für fünf Runden.
- 💡 Eine Myo-Rep-Set kann genauso viel Muskelmasse aufbauen wie mehrere traditionelle Sätze, wie Forschung zeigt.
- 🚫 Rest-Pause-Training ist nicht für jeden geeignet, da es, obwohl es weniger Zeit im Fitnessstudio erfordert, eine sehr intensive Erfahrung ist.
- 🔄 Diese Trainingsmethode eignet sich gut für Isolation-Übungen und Klettertraining, ist aber weniger gut für Lastheber-Übungen wie Kniebeugen, Deadlifts und Bankdrücken geeignet.
- 📚 Für mehr Informationen über die Kombination von Gewichts- und Klettertraining gibt es ein kostenloses E-Book des Sprechers, das über den Link in der Beschreibung abgerufen werden kann.
Q & A
Was bedeutet der Begriff 'Myo-Repetitions' im Kontext des Skripts?
-Myo-Repetitions beziehen sich auf eine Trainingsmethode, die eine hohe Intensität in kurzer Zeit erzielt, indem man die Anzahl der 'Junk-Reps' reduziert und die der 'Effective-Reps' erhöht, um Muskelwachstum zu fördern.
Wie unterscheidet sich die Myo-Rep-Trainingsmethode von traditionellem Gewichtheben?
-Die Myo-Rep-Methode reduziert die Anzahl der Übungen und Wiederholungen, indem sie auf effektive Wiederholungen konzentriert, die dem Körper näher an das Erschöpfungsniveau bringen, was zu einer effizienteren Trainingszeit führt.
Welche Vorteile bietet die Myo-Rep-Trainingsmethode?
-Diese Methode ermöglicht es, signifikell weniger Zeit im Fitnessstudio zu verbringen, während gleichzeitig die Muskelbildung gefördert wird, da sie auf die effektivsten Phasen des Trainings konzentriert.
Wie viele 'Junk-Reps' und 'Effective-Reps' sind in einem Myo-Rep-Set enthalten?
-Ein Myo-Rep-Set beginnt mit Aktivierungs-Sets, gefolgt von Mini-Sets, die jeweils 3-5 Wiederholungen umfassen, und wird in fünf Runden durchgeführt, ohne dass nach den Aktivierungs-Sets weitere Wiederholungen hinzugefügt werden.
Welche Rolle spielt die Ausruhen nach den Aktivierungs-Sets in der Myo-Rep-Methode?
-Die kurze Pause nach den Aktivierungs-Sets, die 10-15 Sekunden oder 3-5 tiefe Atemzüge dauern kann, dient dazu, die Intensität des Trainings zu erhöhen, indem sie die Muskeln in einen Zustand der Erschöpfung bringt, bevor die Mini-Sets begonnen werden.
Welche Art von Übungen eignen sich gut für Myo-Repetitions?
-Myo-Repetitions funktionieren gut mit isolierten Übungen, die darauf abzielen, nachlässige Körperteile aufzubauen, und sie sind auch für Calisthenik geeignet, da sie hohe Wiederholungszahlen erlauben.
Welche Übungen sollten vermieden werden, wenn man Myo-Repetitions anwendet?
-Übungen wie Kniebeugen, Deadlifts und Barren-Ziehen sollten vermieden werden, da sie den unteren Rücken beanspruchen und bei Erschöpfung durch Myo-Repetitions zu Verletzungen führen könnten.
Was sind die möglichen Nachteile der Myo-Rep-Trainingsmethode?
-Die Intensität des Trainings kann für einige Menschen zu hoch sein, und es kann verwirrend sein, diese Methode mit anderen Trainingsarten zu kombinieren, ohne die richtige Balance zu finden.
Gibt es eine spezifische Reihenfolge, wie die Myo-Repetitions in einem Training durchgeführt werden sollten?
-Die Reihenfolge hängt von den individuellen Trainingsziele ab, aber im Allgemeinen beginnen die Aktivierungs-Sets, gefolgt von den Mini-Sets in fünf Runden, ohne dass nach den Aktivierungs-Sets weitere Wiederholungen hinzugefügt werden.
Kann die Myo-Rep-Methode mit anderen Trainingsarten kombiniert werden?
-Ja, Myo-Repetitions können mit traditionellem Gewichtheben und Calisthenik kombiniert werden, aber es ist wichtig, die richtige Balance zu finden, um die besten Ergebnisse zu erzielen.
Wo kann man mehr über die Kombination verschiedener Trainingsarten erfahren?
-Mehr Informationen über die Kombination verschiedener Trainingsarten können in dem kostenlosen E-Book des Skripts gefunden werden, das über den Link in der Beschreibungsbox verfügbar ist.
Outlines
💪 Minimalistisches Training für Muskelwachstum
Dieses Absatz beschreibt eine neuere Trainingsmethode, die es ermöglicht, einen muskulösen Körperbau mit weniger Zeit im Fitnessstudio zu erreichen. Es wird auf die Idee eingegangen, dass mehr nicht immer besser ist und dass es wichtig ist, effektive Wiederholungen zu machen, um den Körper zum Erschöpfungsort zu bringen, um das Muskelwachstum zu fördern. Die Methode reduziert die 'junk reps' und erhöht die 'effective reps', was zu einer effizienteren Trainingsmethode führt, die weniger Zeit im Fitnessstudio erfordert.
🏋️♂️ Myo-Repetitionen: Die Intensive Trainingsmethode
Dieser Absatz erklärt die Myo-Repetitionen als eine spezifische Technik innerhalb der minimalistischen Trainingsmethode. Es wird eine vierstufige Anleitung gegeben, die von Aktivierungssätzen über kurze Pausen und Mini-Sätze bis zu fünf Runden führt. Die Myo-Repetitionen sind eine intensive, aber zeitsparende Methode, die gut für Isolationsübungen und Calisthenik geeignet ist, sollte aber für bestimmte Übungen wie Squats oder Deadlifts vermieden werden, um Verletzungen zu vermeiden. Es wird auch auf die Flexibilität dieser Methode hingewiesen, die es erlaubt, sie mit traditionellerm Training zu kombinieren.
Mindmap
Keywords
💡Muskuläre Physik
💡Effektive Wiederholungen
💡Rest-PA-Training
💡Junk-Wiederholungen
💡Myo-Repetitionen
💡Aktivierungssätze
💡Mini-Sätze
💡Muskelerschöpfung
💡Isolationsübungen
💡Kalithestik
Highlights
Building a muscular physique is possible with less time in the gym, contrary to the common belief that more is always better.
Historically, hardcore bodybuilders spent many hours training, but there was also a minimalist approach that focused on efficiency.
The minimalist approach emphasized rest post-training, which was key to building muscle with less time spent in the gym.
Traditional lifting involves 'junk reps' and 'effective reps'; the latter being crucial for muscle growth close to failure.
Rest-PA (Post-Activation) training is a unique method that reduces 'junk reps' and increases 'effective reps'.
With Rest-PA training, one can spend up to 70% less time in the gym and perform 30% fewer reps.
The idea of spending less time in the gym while achieving the same results may sound counterintuitive but is supported by research.
Myo-rep training is introduced as a simple technique within Rest-PA training to maximize efficiency.
Myo-rep training involves four steps: activation sets, short rest, mini sets, and repeating for five rounds.
One complete myo-rep set for an exercise means moving on to the next exercise without additional sets.
Research shows that one myo-rep set can build as much muscle as multiple traditional sets.
Myo-rep training is intense and may not be suitable for everyone due to its demanding nature.
Myo-rep sets are flexible and can be combined with traditional exercises for a balanced workout.
Myo-rep training works well with isolation exercises and calisthenics to target lagging body parts.
Combining weights and calisthenics with myo-rep sets can lead to significant muscle gains.
Myo-rep training should be avoided for certain exercises like squats, deadlifts, and barbell rows due to safety concerns.
Dumbbell exercises may not be ideal with myo-rep training due to the difficulty in handling the weights when fatigued.
Myo-rep training is a time-efficient way to add intensity to workouts, and it's recommended to give it a try.
Transcripts
yo muchacho what if I told you you can
build a muscular sexy physique while
spending less time in the gym now to
some of you this may sound insane
because it's very easy to fall into a
trap of thinking that more is better
more reps more sets no days off and to
be fair this makes a lot of sense
because if you look back in history you
will definitely see a lot of Hardcore
body builders that did a whole lot of
work and spending a lot of hours to
build up their bodies but you will also
notice another small group of
bodybuilders that did things very
differently but you can see the
dedication that would that would it take
to to look like that I mean those are
that's hours and hours and hours of
training but an important Point Anthony
I did not train for hours and hours
every day and this is an important issue
contrary to what most bodybuilders do
which is train 2 to 4 hours a day 7 days
a week to obtain that condition I train
literally for 30 minutes four times a
week two hours a week these guys had a
minimalist approach where they did less
to get way more and there were a lot of
things that they did to do this but one
of the major things they focused on was
rest po training this style of training
is pretty unique and to explain how it
works we need to take a closer look at
what usually happens when you do
traditional
lifting so let's imagine you're doing a
set of an exercise those first few reps
you do aren't really doing that much so
we're going to call these junk reps but
as the set progresses you're going to be
activating a whole lot more muscles and
as you get closer to failure this is
where the real magic happens and we are
going to call these effective
reps because muchacho the closer you
take your body to failure the greater
the training response is for growth but
when you do traditional lifting you are
doing a lot of sets throughout your
entire workout that have both junk reps
and defective reps and hon H ly this is
extremely inefficient but with rest pod
training you do something very clever
you use certain techniques that's going
to reduce the amount of junk reps that
you do while increasing the amount of
effective reps which in some cases can
have you spend as much as 70% less time
in the gym while performing 30% less
reps to me this sounds insane because
even though I love to workouts I don't
like to spend all my time in the gym I
like to do other things so just imagine
what you can do with all that extra time
you could start a business spend more
time with loved ones develop a skill
flirt
[Music]
[Laughter]
muchachas hey oh I'm sorry it just looks
so ridiculous you think I'm funny huh
you think I'm funny well you got to
admit I mean when you do that you look
like some Big Ape or something stop that
stop
that's not that's beautiful that's what
the body supposed to look like I'm to
[Music]
St think about it what's the point of
looking so damn sexy if you can't even
enjoy it right so with rest PA training
it can definitely help you get a lot of
that time back and there are a lot of
techniques you can do to accomplish this
but in this video I'm going to share
just one simple technique and that is
myor
reps and to explain how to do this we
are going to follow four steps step one
you're going to pick an exercise that
can do for about 5 to 20 reps and you're
going to train about one to two reps sh
failure or if you're feeling very brave
all the way up to muscular failure and
we're going to call this your activation
sets step two next up we're going to
take a very short break for about 10 to
15 seconds or if you're a more feeler
kind of guy three to five very deep
breaths step three after your very short
rest you're going to use the same exact
load but you're only going to do it for
three to five reps this is still going
to be pretty tough and we're going to
call this your mini sets step four on
this final step you're going to repeat
your short rest and mini sets for a
total of five rounds and that is one
entire my rep set and after you're done
this is the best part because you're
going to do
nothing you heard it right after you're
done with one my rep sets you are done
with that exercise and you move on to
the next thing on your workouts and for
some of you you might be feeling very
anxious like is this enough for me to
actually grow but there's actually
research that has shown that one my rep
set can actually build just as much
muscle as multiple traditional sets so
look I don't blame you if your feeling
kind of skeptical right now and you
might be wondering like okay this sounds
so amazing at all but why doesn't
everybody do this and mucho the answer
is very simple and that's because myor
reps
are you
got come all the way back and don't stop
and go
out come
on you should shouldn't be nice
next workout I hate you I hate you
that's honestly this style of training
is not for everybody because even though
you do spend less time working out with
it the time you do spend is extremely
intense and some people don't really
like to work hard but on the flip side
there also some other people that love
this style of training because you get
to go into the gym Focus hard get in a
few hard sets and then get the hell out
plus one great thing about my refs is
that they are super flexible because you
don't have to do them with your entire
workout in fact you can do some
exercises the traditional way and you
can do another group of exercises with
my rep sets and actually my reps tend to
work extremely well with isolation
exercises to build up lagging body parts
and if you're into calisthetics they are
amazing for that too because with some
calisthetics they're going to get so
easy they do very high rep sets with
them and yes even though you can do High
Reps to build muscle let's be real they
kind of suck they take a lot of time but
with Myer reps you get to get the pain
out the way so you can get a whole lot
more gains plus if you like to lift
weights my reps are perfect for this too
because I mean that's what they were
designed for and if you like to combine
weights and calisthetics
bro you just found the holy grow but the
only issue with com combining these two
styles of training is that it can be
kind of confused to know exactly how to
do it but if you want to learn more
about that you should check out my free
ebook where I talk about five simple
rules you can do to combine both
training Styles effectively so you want
to learn more about that you can pick up
your free copy using the link in
description box below but machacho even
though my rips are amazing I also have
to be 100% transparent because they're
not great for everything because when it
comes to weightlifting you definitely
want to avoid using them for exercises
like squats deadlifts and barbell rows
because these exercises are effective
but they also put your lower back in a
very compromising situation and with the
fatigue built up with Myer reps if you
do them with these exercises you might
end up in snap City and also Dumbo
presses don't really work very well with
this style of training because when
you're doing your very short risk
periods you're going to be super
fatigued and you're going to find it
very awkward to get the dumbbells into
[Music]
position but other than that my reps are
freaking amazing and they're a great way
for you to add more intensity to your
workouts while saving a whole lot of
time and if you never tried them
definitely give them a goal in your next
workout and while you're at it let me
know how it goes in the comment section
below and if you have any questions also
drop them down there and I'll see you
guys in the next video peace
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