I Cut My Workouts in Half For 30 Days...
Summary
TLDREl guion del video narra la experiencia de un entrenador que, durante 30 días, reduce su volumen de ejercicio en la mitad, desafiando su codependencia con el gimnasio. A pesar de las dudas iniciales, descubre que el entrenamiento de bajo volumen puede ser igual de efectivo, logrando ganancias de músculo y mejorando su motivación. El experimento le permite ahorrar tiempo, mejorar su calidad de vida y cambiar su enfoque en el entrenamiento para siempre, demostrando que 'menos a veces es más'.
Takeaways
- 💪 El protagonista del script decide reducir su volumen de entrenamiento a la mitad durante 30 días para probar si 'menos es más' en el contexto del fitness.
- 📝 Inicia el experimento con un peso de 194 lb y medidas corporales que él está satisfecho, buscando mejoras a pesar de la reducción de volumen.
- 🏋️♂️ Cambia su rutina de entrenamiento de 5 días a la semana a 4, y de 16 a 18 series por miembro a 6 a 8, buscando una mayor calidad en cada sesión.
- 🤔 Expresa preocupación inicial sobre el cambio a un entrenamiento de bajo volumen, temiendo una posible pérdida de masa muscular.
- 🧠 Resalta la importancia de la selección de ejercicios y la intensidad al reducir el volumen, asegurándose de que cada serie cuente.
- ⏱️ El tiempo de las sesiones de entrenamiento se reduce significativamente, lo que mejora su calidad de vida y equilibrio.
- 🚶♂️ Describe el cambio en su mentalidad, pasando de una rutina a algo que anticipa con entusiasmo y motivación.
- 🍽️ No reduce su ingesta calórica a pesar de la reducción de volumen, manteniendo una nutrición adecuada para soportar la intensidad del entrenamiento.
- 📉 Experimenta un aumento en el apetito durante el experimento, lo cual le causa preocupación pero no afecta su rendimiento.
- 📊 A lo largo de 30 días, logra ganancias de masa muscular y mejoras en sus medidas corporales, desafiando la idea de que un bajo volumen no es eficaz.
- 🔄 Concluye que el entrenamiento de bajo volumen requiere una mayor intensidad y un enfoque más intencional para maximizar los resultados.
Q & A
¿Cuál es el objetivo del narrador al reducir sus entrenamientos a la mitad durante 30 días?
-El narrador quiere ver si puede mantener o mejorar su físico reduciendo el tiempo de entrenamiento, con la esperanza de romper su dependencia del gimnasio.
¿Cuál es el peso inicial del narrador al comienzo del experimento?
-El narrador pesa 194 libras al inicio del experimento.
¿Cómo cambia la rutina de entrenamiento del narrador durante el experimento?
-El narrador cambia de entrenar 5 días a la semana con 16-18 series por parte del cuerpo a entrenar 4 días a la semana con 6-8 series por parte del cuerpo.
¿Qué importancia tiene la selección de ejercicios en un entrenamiento de bajo volumen?
-La selección de ejercicios es crucial en un entrenamiento de bajo volumen, ya que se dispone de menos espacio para diferentes ejercicios, por lo que es esencial elegir aquellos que ofrezcan el mayor beneficio.
¿Qué cambios nota el narrador en su cuerpo y mentalidad durante el experimento?
-El narrador nota que se siente más recuperado, más motivado para entrenar y experimenta mejoras en su fuerza y definición muscular.
¿Cómo afecta la reducción de volumen de entrenamiento al apetito del narrador?
-El narrador experimenta un aumento significativo en su apetito, lo que le preocupa debido a que ya tenía un apetito alto antes del experimento.
¿Qué recomienda el narrador sobre la ingesta calórica al reducir el volumen de entrenamiento?
-El narrador recomienda mantener la ingesta calórica constante al reducir el volumen de entrenamiento para evitar efectos negativos.
¿Cuál es la opinión del narrador sobre los entrenamientos de bajo volumen después de completar el experimento?
-El narrador cree que los entrenamientos de bajo volumen pueden ser muy efectivos si se realizan con alta intensidad y de manera intencional.
¿Qué resultados finales obtuvo el narrador después de 30 días de entrenamiento de bajo volumen?
-El narrador ganó un poco más de 3 libras de peso, redujo una pulgada de su cintura y mejoró las medidas de sus brazos, sintiéndose más definido y fuerte.
¿Qué cambios planea hacer el narrador en su rutina de entrenamiento en el futuro?
-El narrador planea mantener un entrenamiento de volumen más bajo, añadiendo algunas series a los puntos débiles, pero manteniendo el enfoque en la intensidad y la intencionalidad.
Outlines
🏋️♂️ Reducción de entrenamientos: ¿Menos es más?
Durante los últimos 7 años, he pasado tanto tiempo en el gimnasio que incluso Google Maps lo ha etiquetado como mi casa. Aunque mi membresía parece más un formulario de adopción, quiero probar si menos entrenamiento puede ser más efectivo. He decidido reducir a la mitad mis sesiones de gimnasio durante 30 días, esperando no arrepentirme. Comienzo con un físico bastante satisfactorio pesando 194 libras, con medidas tomadas para monitorear cualquier cambio. Mi mente teme transformarme en Gollum, deseando batidos de proteínas, pero mi experiencia en levantamiento me dice lo contrario. En este experimento, entrenaré 4 días a la semana con 6 a 8 series por grupo muscular, un cambio significativo comparado con mi rutina usual de 16 a 18 series por parte del cuerpo en 5 días.
🧠 Redescubriendo la motivación
He estado en un bache mental con mi entrenamiento y creo que reducir la intensidad podría reavivar mi amor por el gimnasio. Mi nuevo plan es un split de 4 días: piernas, hombros, tríceps, y pecho con espalda y bíceps, manteniendo un rango de repeticiones entre 6 y 12. La selección de ejercicios se vuelve crucial en un entrenamiento de bajo volumen; necesito enfocarme en los ejercicios que más beneficios me han dado con los años. En esta primera sesión, empujaré cada serie hasta casi el fallo muscular, aumentando la intensidad para compensar la reducción de volumen. Terminé mi primer entrenamiento en 53 minutos, mucho más rápido de lo habitual, pero aún siento la frustración de no haber hecho más.
📈 Ajustes y avances mentales
En el quinto día, noto que mis músculos se sienten bien, pero mi mente me juega trucos, haciéndome pensar que estoy perdiendo todo el progreso. Aunque me siento recuperado y más fuerte, estoy ansioso por los resultados finales. Me he mantenido fiel a la rutina y cada entrenamiento es ahora un evento esperado en lugar de una obligación. Durante este desafío, he notado una mejora en la forma de mis músculos, y mis entrenamientos han sido más efectivos, incluso con menos volumen. La clave es hacer que cada serie cuente, llevando mi cuerpo al límite en cada sesión.
🏃♂️ Estrategias de entrenamiento de bajo volumen
Consulté con expertos en entrenamiento de bajo volumen y aprendí que la intensidad es clave. Aunque generalmente hago 18 series por grupo muscular a la semana, ahora solo haré entre 6 y 8. Es crucial llevar la mayoría de las series al fallo muscular y experimentar con diferentes rangos de repeticiones. Los estudios muestran que con tan solo 1 a 4 series por músculo a la semana se puede mantener el 60% del máximo potencial de ganancias. Esta reducción en el volumen, si se hace correctamente, no solo mantiene la musculatura, sino que también puede mejorar la calidad de cada sesión de entrenamiento.
🍴 Adaptando la dieta y la recuperación
Aunque reduzco el volumen de mis entrenamientos, no disminuiré mis calorías para evitar afectar la intensidad. Mi enfoque nutricional sigue siendo alto en calidad e intensidad. He estado disfrutando de platos como fideos de batata estilo coreano y he aprendido a equilibrar mis comidas sin depender tanto del conteo de calorías. La recuperación también es clave; descubrí que días de descanso y actividades relajantes como baños con bombas de Lush son esenciales para mantener mi motivación y energía.
Mindmap
Keywords
💡Entrenamiento de bajo volumen
💡Adoptar un estilo de vida
💡Carga de trabajo
💡Calidad del entrenamiento
💡Sesgo mental
💡Rango de repeticiones
💡Sobrecarga progresiva
💡Ejercicios de alto rendimiento
💡Motivación
💡Recuperación
💡Plataforma
💡Ganancia de masa muscular
Highlights
The individual has spent the last 7 years heavily invested in the gym, to the point where Google Maps has labeled their home.
They are embarking on a 30-day experiment to cut their workouts in half, starting at a physique weight of 194 lbs.
The initial mindset is skeptical, fearing a regression in physical appearance, likened to Gollum from 'Lord of the Rings'.
The experiment involves reducing training from 5 days a week with 16-18 sets per body part to 4 days a week with 6-8 sets.
The individual hopes that reduced training volume will reignite their motivation and love for training.
A 4-day split routine is introduced, focusing on different muscle groups each day with an emphasis on high-quality exercise selection.
The importance of pushing high intensity during low volume training is emphasized to ensure progress.
A significant reduction in gym time is noted, with a calculated saving of over 4 hours per week.
Despite reduced gym time, the individual reports feeling more recovered, stronger, and more excited about their workouts.
Mentality shifts from obligation to anticipation, with workouts becoming highlights of the week rather than a chore.
The individual experiences a plateau in their training, which they break through with the new low volume approach.
The concept of 'less is more' is explored, suggesting that higher intensity with lower volume can lead to better results.
A discussion with an expert in the field confirms the benefits of low volume training for maintaining and even gaining muscle mass.
Research findings are shared, indicating that even one to four sets per muscle per week can yield significant gains.
The final results of the 30-day challenge show a gain of 3 lbs of scale weight and improvements in measurements, defying initial expectations.
The individual concludes that less volume with more intentional and harder work can be more effective, changing their future training approach.
A final note on the psychological impact, suggesting that the relationship with the gym can shift from codependence to a healthier balance.
Transcripts
for the last 7 years I've spent so much
time in the gym even my Google Maps
labeled at home and I know I'm not alone
gym membership agreements would be more
accurate as an adoption form but I want
to break the codependence and see if
less is truly more so for the next 30
days I'm cutting my workouts in half and
hoping I don't regret it here is the day
one starting physique weighing in at
194. lb I'm actually pretty happy with
the leanness and size that I currently
have on top of the weight I also took
some measurements of everything to see
if despite the volume I can make some
improvements My Mind Is Telling Me right
now that in 30 days I'm going to look
like Gollum and instead of the Ring I'm
going to be craving protein shakes but
my years of lifting and knowledge is
trying to convince me otherwise so I'm
overall pretty happy with my starting
point hope it doesn't go anywhere but uh
less time in the gym we just got to make
every second count it is time for the
first training session of this
experiment and I am excited so typically
I train 5 days a week 16 to 18 sets per
body part now I'm doing four days a week
six to eight sets per body part which is
which is a pretty big lifestyle change
what's next and you're piercing in three
Tik toks a day but seriously I know a
lot of you guys are probably like will
just sign up for CrossFit because you'll
just know not to expect any gains and
while I hope that's not the case I
really hope a big reason as to why I'm
doing this is because I feel like I've
been in this little mental Funk with my
training haven't really been motivated
to train so I think by pulling back a
bit it might respark that
love my overall routine is going to be a
4-day split alternating between legs
shoulders triceps and chest back and
biceps keeping everything in the 6 to 12
rep range with exception of some muscle
groups like shoulders and triceps one
thing to keep in mind when you switch to
low volume training is exercise
selection matters more than ever you
have limited space in your programming
for different exercises so you have to
make sure that the ones that you do give
you the biggest bang for your buck so
everything that I'm doing has proven to
me over years and years of training to
give me the best
results oh my God feel like I'm going to
throw up the first set I'm going to like
one rep left in the tank the second set
I'm going to failure going to do some
Force rep pass failure because the lower
the volume the higher intensity you need
to go so the higher the volume you go
you have to drop that intensity or else
you're not going to be able to recover
from your workouts so when you go low
volume you have to push those sets extra
hard after the hack squats I finished
off with four sets of lateral raises and
three sets of triceps and time
my stopwatch seeing numbers I never
thought it would 53 minutes 22 seconds
and 27 millisecond workout which is
pretty quick considering setting up the
camera and all that stuff I'm finished
but I still have so much more I want to
give and that's a frustration I never
expected to have in the gym at least but
overall great pump really happy with my
sets and Reps feel pretty sore and
that's all I can ask for day five last
workout of the week coming up and and I
guess the last time this week my life
has true purpose but we got some pros
and we got a con the con is the highest
my heart rate has been this entire week
has not been in the gym but it's been
just looking at myself in the mirror I
have been so in my head just thinking
that I've just been disintegrating into
nothing but I feel like my muscles are
hanging on like Leo and the Titanic I
know it's just all a mental game but the
pros are I feel very recovered all the
time I'm getting stronger progressively
overloading and I'm always excited to go
to the gym to I feel like I just want to
kill it rather than just get through the
workout which is a really good sign
current workout is on the screen I have
done my first set of incline bench
already I got nine reps this set we're
going to complete failure I'm a little
bit nervous cuz I've never done this
before so we got the safeties ready to
go I'm hoping to get around 7 then I'll
crank out some
partials people in the comments would be
like will you still have three more
man damn
oh no I'm good don't worry yeah it's all
part of it all good yeah everyone's just
so worried about me so cute I was pretty
fired up from my incline bench press and
then Lincoln Park started to
play which just meant this workout was
going to be a memorable one in order for
me to maximize my low volume training
experience I wanted to get some insight
from someone who knows let's face it a
lot more than me if you're going to do
less work then you need to make sure
that that work is higher quality like
you can't can't have it both ways you
can't do less work and train less hard
and expect to maintain gains or make
gains I normally do 18 sets per muscle
group per week on average now I'm going
down to six to8 so out of those six to
eight how many of those do you think I
should be taking to
failure most of them you could you could
take all of them to failure what's like
your thought process on like what's the
best rep range when training in a lower
volume I don't actually think it really
changes that much um I still think like
6 to 12 is The Sweet Spot of where you
want to be if you have only hypertrophy
goals like if you don't care about
strength then you could just go 100% 6
to 12 but if you also want to maintain
your strength or possibly even gain
strength then I'd at least make sure
that at least one set is done below five
reps so kind of doing like top sets and
then back off sets after that that would
be fantastic there is some research
indicating that doing a variety of
different rep ranges is slightly better
for muscle growth so let's say you've
got eight sets you could do six sets in
the 6 to 12 rep range you could do one
in the 1 to five rep range so that would
be your heavy set and then you could do
one in the 15 to 20 rep range okay I
think I'm G probably do that that's what
I would do okay yeah that's what you do
that's probably what I'm gonna do
there's a whole bunch of studies on
volume right the research actually shows
doing just one to four sets per muscle
per week will get you about 60% of
Maximum potential gains one set per week
would be like picking up a set of
dumbbells doing a set of dumbbell curls
to failure you're done for the week and
that will get you more than half of your
maximum potential gains which is pretty
amazing they had a group of subjects
take their normal training volume reduce
it down to 1/3 of what they were
accustomed to
doing and they still maintained the
muscle that they had built over a period
of 6 months wow but it's even better
they had another group reduce it to 1
nth of what they were doing and they
also maintained for 6 months trying to
get an efficient workout for Less work
then that's where the low volume
training has tons of value wow okay that
changes everything assuming I do
everything right what do you think's
going to happen in 30
days oh my God it hurts the flex this
was definitely my favorite workout of
the week so far and honestly I thought I
was going to get like anabolic
Alzheimer's and complet forget what a
pump is/ looks like but I actually think
the pumps are better on lower volume
especially with the length and
partials hey yo rest day second one in a
row actually although I haven't had a
true full rest day now with Boba being
home the dude is an absolute Menace
isn't that right yeah you're a
psychopath I
know yeah I did some calculations and I
saved a little over 4 Hour hours this
week of gym time which is a lot so over
the course of a month 16 hours over the
course of a year it's quite a few days
so already the gym feels like more of an
accessory to my life rather than my
entire life which is super super nice of
course I still have those urges to go to
the gym like asking a bodybuilder to cut
down on volumes like asking an Italian
to not use both hands when they speak
it's going to take a little bit of an
adjustment period when you hit something
a lot and so consistently then all a
sudden he's it's taken away from you you
just want it even more so I know I'm
ready for a big week of training ahead
I've cut my workouts in half you think
whole FS could do the same with their
prices a $22 salad get out of here I
think a common question a lot of people
probably have is will you cut your
volume are you cutting your calories the
answer is no just because I'm dropping
volume does not mean the intensity is
going anywhere in fact I would say the
volume that I'm doing is a lot more
intentional and a lot more intense so if
I was going to drop my calories I feel
like that'd be doing a lot more harm
than good so if you're going to adopt a
low volume style of training I recommend
keeping your calories and your nutrition
the exact same to start and then go from
there otherwise you might just be SP in
your wheels lunch is what I like to call
the Whole Foods Human Centipede a bunch
of just different toss salads mashed up
into one with a kombucha on the side
I've been very Loosely tracking my
calories so some meals I'll track some
meals like this one I eyeball it I don't
take it too seriously I'm trying to get
to the point where I'm not tracking at
all anymore and I just completely know
intuitively what I need so far it's been
working really well weight has been
pretty stable and I've been enjoying it
which is the most important
thing I swear no one has ever seen on a
camera at Whole Foods
before or I just eat really sexy and I
highly doubt
it one thing that I've been really
enjoying is my mentality with the two
sets I only have two opportunities for
exercise across an entire month only
eight sets so why would I not make every
freaking set count because of that I've
been able to push harder and farther in
a set that I ever have in my
life typically I do lateral raises in
the higher up range like 15 to 20 for
the next 30 days I've been doing higher
intensity 8 to 12 maybe I'll throw in a
drop set on the very last set if I feel
good it feels a lot better honestly like
doing the high R laterals you get a good
burn in the moment but then the next
couple days it doesn't really burn it
doesn't you don't really feel sore doing
the heavier weights and really
challenging yourself the next couple
days I'm feeling it another quick
workout in the books I even think I
threw my gym playlist off guard didn't
even make it to track 12 but I felt
really good today I feel like I could
have kept on Lifting for a couple hours
but I got to learn just to pull out when
I'm supposed to you know what I mean and
just trust the process but I feel like
I'm already noticing some visual changes
I definitely feel like I'm shaping up I
felt like I was holding a lot of water
just from being so stressed from so much
training so I feel like tapering it back
and kind of just flushing it all out and
actually feeling a lot
[Music]
leaner something concerning to note that
I've noticed over the past 5 days or so
I cannot stop eating my appetite is
insane and I'm worried about it my
appetite already before this was crazy
it's just going up and I I just I don't
know what to do a typical dinner for me
lately has been this like Asian stir fr
things so in here I have a bunch of
mixed vegetables some ground chicken
three whole eggs and a thing that I've
been like loving a lot lately which I
kind of just found is this Korean style
sweet potato noodles they are like legit
really good calories and honestly like
they digest super well and they keep me
full get a lot of volume just over 600
calories for that entire Bowl it's a
pretty good amount of food week number
one I was like I don't need any rest
days like I was itching to get back into
the I feel like I didn't need rest I was
like ready to go now I'm like thankful
for the rest day like my muscles are
super sore believe it or not especially
my arms I have been training my arms the
most intense the past couple days than I
think I ever have in my entire life so
even showering I'm like cramping up it's
just super hard so don't think because
you're doing low volume you don't need
to rest it catches up to you if you're
doing it
properly day 15 at the halfway point and
and I'm sure a lot of you probably
thought by now I'd look like liver King
if he actually went Natty but so far
honestly nothing but amazing things to
say about this experience it's just been
it's been amazing and if I make any
improvements over the next 30 days all
I'm going to be thinking about is how
many sets and Reps I have wasted in my
lifetime but it has seriously been such
an eye openening experience for me
because I know a lot of people including
myself you go away on holiday you don't
have access to a gym you start to panic
and by day five you're looking at
yourself in the mirror like your gains
or Harry Potter's dead parents waving
goodbye but it doesn't have to be that
way it's actually a lot harder to lose
muscle than we all think and you know if
you pull back it's going to be okay
enjoy the holiday enjoy that time off
and just have fun Bubba what are you
doing
[Music]
bro over the last couple weeks my gym
schedule has been more about
anticipation than obligation with my
workouts feeling like exciting
highlights of the week instead of
another shift at the minimal gains
Factory I finally got
it I've been chasing I've been chasing
that are for like over a
months obsession is what defines the
relationship a lot of us have with the
gym but it doesn't have to be I've
discovered over the last couple weeks
nothing is more motivating than knowing
I'll have time to enjoy the life I'm
building all this muscle for every
single Plateau that I had in the gym
coming into this challenge I broken past
it easily and I'd say that this is
probably the most dialed and by the book
my training has been in a very long time
and I think it needs to be that way with
low volume training progressive overload
means more than ever now you need to
know the exact exercises you're doing
and the exact weights that you hit every
single SLE time you can't afford to just
come in and wing it you know you can't
just afford to do fluff work you can't
afford to not know the weights that
you're hitting so if you just come to
the gym and you don't have a program you
don't like to write your stuff down low
volume training is just probably not for
you I'm really starting to realize right
now just based off how I look well over
halfway through this challenge is that
if you're taking sets close to failure
or too failure and you're seeing General
progression over time you're gaining
muscle now obviously if you're training
super low volumes it might not be
optimal but if you're still seeing
progress from month to month
99.999% of the population is going to be
happy with that if they can have a life
outside the gym and continue to make
gains I would say that's a win for most
people out there so at the end of the
day progress is evidence of hypertrophy
in most cases regardless of the volume
that you do work out complete going to
show you guys a current physique update
things are looking pretty good I think
my chest has come through started to
shape up a lot and definitely my
arms yeah we're doing this right now in
a public gym legs coming
[Music]
in I'm starting to realize that going to
the gym it's a lot like texting a girl
the more that you put into it you get
nowhere the second you kind of pull back
and just avoid it for a
bit Ah you start getting
results in the midst of backto back rest
days which I love so I'm pampering
myself with some pancakes
protein pancakes so not going too hard
but I love these days honestly I think
the only workout I get is with my wrists
from being so productive on my computer
I know what you're thinking stop it
another thing that's really cool on
these days is that it really makes you
realize that beyond the gym walls lies a
world of things to do so I'm going to do
some work and then we're going to have a
beautiful rest of the day I crushed
those pancakes so hard and then I
practice Fetch with my son Boba which is
going well then I took my wife to get
some bubble tea because we are literally
obsessed with it hence the name of our
son Boba the entire day I was really
wanting to take a bath for some reason
so I went to Lush to try this bath bomb
thing out people are talking about and I
was blown away with all the options like
there were so many tempting ones if I
had a bigger tub it would look like a
war zone this pig is just so cute I was
investing more time to find the perfect
bath bomb than I did Finding Katie's
engagement ring but eventually I settled
on deep sleep for its Muscle Recovery
purposes so apparently once it gets warm
and wet it instantly explodes which is
now making me realize how that nickname
got in my high school
yearbook
oo it's 5:30 I don't know if it's too
soon to be doing a deep sleep bath bomb
but here we
go I'm just K it's got nothing on a
Chlor form rag I've been in the bath for
all of like 2 minutes and I can already
tell what all the fuss is about it feels
amazing and it smells so good I also
bought something called bath Play-Doh
and the person basically just said use
it to pass the time create what you wish
to see in the bath with you so just
going to use this to chill keep my mind
off of work relax and get ready for the
last week of low volume training are
those hot dogs or
legs for one of my final workouts of
this challenge I'm joined by someone
who's been preaching low volume for over
a decade and has built an elite natural
physique off minimalistic training Bruce
I mean Kino body have you experimented
ever with high volume training or did
you start your training career high
volume I started training with these two
balancers and we'd go to the gym 5 days
a week sometimes 6 days and we'd be in
the gym for hour and a half 2 hours we
would be we'd be doing 12 different
exercises five sets each I'm not even
kidding we do like 60 sets that year I
made the shittiest results of my life
when I went back to Toronto I trained on
my own I trained 3 4 days a week shorter
workouts a few heavy sets and I came
back to school way stronger and they
were like what what are you been doing I
thought it was interesting when you said
out there you're like we failed at 10
but most people would think that failing
was our six or seven so do you really
think like you have to really push the
intensity to do the like the low volume
training 100% most people that didn't do
competitive Sports and they try lifting
weights like the one rep in reserve they
have like five reps in reserve what
would you say to people watching this
right now who are doing super high
volume not seeing any progress
frustrated and they're kind of scared to
make the change change to low
volume you have to focus on the primary
metric what is what is your metric if
you're making gains on that high volume
and you're seeing consistent progress
and weight lifted keep doing what you're
doing but you're not you're not you're
going to get stuck you're going to
Plateau people doing high volume
training they don't maximize their
strength gains with lower volume and
then guys are doing lower volume you
have a little window where if you
increase the volume you get a lot of
good fullness you know what's crazy the
best my physique has ever looked and
everyone always agrees is our first
collab video together really your arms
were like dude I was shredded 3 days a
week crazy that's it I find I get the
best results when I do 10 to 12 sets
total per workout Max including all like
so everything yeah so how many sets per
individual body part anywhere from 4 to
6 per week what yeah I'll do six on the
shoulders four on the chest fast and I
find when I do less I get stronger I
make more
PRS bro what the yeah it's hard yeah
it's it's hard to get in dude I can't
even press that bro I feel strong
right now just finished my last workout
on the 30-day challenge and I actually
had to check the weight that I put on
the leg press because it just felt so
easy today it was It was kind of weird I
don't think I could ever go back to my
old styo training with how it's gone so
far but I'm not going to speak too soon
because we got to see see what the final
results
are I think most likely you'll maintain
your gains okay I'll be impressed if you
continue to make gains I'm going to try
to prove you wrong in 30
[Music]
[Music]
days now my final results were actually
pretty crazy I gained just over 3 lbs of
scale weight and I feel like I looked
just as lean if not slightly leaner my
measurements are even more insane even
Jeff was shocked my waist dropped an
inch and I made some major improvements
everywhere especially in my arms now
those results are pretty interesting and
I know with measurements there's some
room for error but nonetheless I still
feel like I made some pretty big
improvements and I think my training
going forward has changed forever I
might add a few sets to some weak points
but my overall training is going to be
much lower volume I think the big thing
that I realized this month was I had so
much more in the tank than I thought I
did by reducing my volume it just forced
me to go extra hard to make the most of
my workout so it showed me and hopefully
it showed all of you that you don't need
to do more work you just need to do
harder and more intentional work in the
gym less is sometimes
[Music]
more oh my God
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