I Cut My Workouts in Half For 30 Days...

Summary

El 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

00:00

🏋️‍♂️ 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.

05:01

🧠 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.

10:02

📈 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.

15:03

🏃‍♂️ 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.

20:03

🍴 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.

Keywords

💡Entrenamiento de bajo volumen

El entrenamiento de bajo volumen se refiere a realizar menos conjuntos o repeticiones en el ejercicio físico, buscando una mayor calidad en lugar de cantidad. En el video, el protagonista decide reducir su volumen de entrenamiento a la mitad durante 30 días, lo que se relaciona con el tema principal de descubrir si 'menos es más' en términos de progreso físico y mental.

💡Adoptar un estilo de vida

Adoptar un estilo de vida implica un cambio en las costumbres y rutinas diarias. En el script, el protagonista menciona que su rutina de ir al gimnasio es más una obligación que una expectativa, y busca cambiar esto mediante la reducción de su volumen de entrenamiento, lo que forma parte de su nueva filosofía de vida.

💡Carga de trabajo

La carga de trabajo se refiere a la cantidad de tareas o ejercicios que una persona realiza. En el contexto del video, el término se utiliza para describir la cantidad de ejercicios y conjuntos que el protagonista estaba haciendo antes de decidir reducir su volumen de entrenamiento.

💡Calidad del entrenamiento

La calidad del entrenamiento se centra en la eficacia y el rendimiento de las sesiones de ejercicio en lugar de la cantidad. El protagonista enfatiza la importancia de hacer que cada repuesta y conjunto cuente, aumentando la intensidad y la calidad de su entrenamiento de bajo volumen.

💡Sesgo mental

El sesgo mental es un estado de ánimo o pensamiento que puede afectar la motivación y la perspectiva. En el script, el protagonista siente que ha estado en un 'mental funk' con su entrenamiento, lo que indica una falta de motivación y un estado mental negativo que busca cambiar al reducir su volumen de entrenamiento.

💡Rango de repeticiones

El rango de repeticiones es la cantidad de veces que se realiza un ejercicio en un solo conjunto. El protagonista y un experto discuten en el video que el rango óptimo para el hipertrofismo es de 6 a 12 repeticiones, y que al reducir el volumen, es importante mantener al menos un conjunto con menos de 5 repeticiones para mantener la fuerza.

💡Sobrecarga progresiva

La sobrecarga progresiva es un principio fundamental del entrenamiento que implica aumentar gradualmente la carga o intensidad del ejercicio para promover el crecimiento muscular. En el video, el protagonista destaca la importancia de esta técnica en su nuevo enfoque de entrenamiento de bajo volumen, ya que no puede permitirse realizar ejercicios de calidad baja.

💡Ejercicios de alto rendimiento

Los ejercicios de alto rendimiento son aquellos que proporcionan el mayor beneficio o 'bang for your buck'. El protagonista menciona que, al reducir el volumen, debe elegir cuidadosamente los ejercicios que incluya en su rutina para asegurar que cada uno contribuya significativamente a sus objetivos de entrenamiento.

💡Motivación

La motivación es el impulso o el deseo de emprender y completar una tarea o actividad. En el video, el protagonista experimenta un cambio en su motivación; al reducir su volumen de entrenamiento, siente una renovada excitación y deseo de hacer cada sesión de entrenamiento contar.

💡Recuperación

La recuperación se refiere al proceso por el cual el cuerpo se repara y se prepara para el siguiente entrenamiento después de una sesión de ejercicio. El protagonista nota que se siente más recuperado y listo para el entrenamiento, lo cual es un beneficio inesperado de su enfoque de bajo volumen.

💡Plataforma

Una plataforma o 'plateau' en el contexto del entrenamiento es un punto en el cual el progreso parece detenerse o disminuir significativamente. El protagonista menciona que ha logrado superar con facilidad las plataformas que antes enfrentaba en su rutina de entrenamiento, sugiriendo que el cambio a un enfoque de bajo volumen ha sido beneficioso para su progreso.

💡Ganancia de masa muscular

La ganancia de masa muscular es el aumento en el tamaño de los músculos como resultado del entrenamiento. A lo largo del video, el protagonista y un experto discuten estrategias para maximizar la ganancia de masa muscular con un volumen de entrenamiento reducido, resaltando la importancia de la intensidad y la selección de ejercicios.

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

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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

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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

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more oh my God