How to Get MORE Growth In Less Time (3 Gym Hacks)
What’s the fastest way to build muscle? Can you work out half as much as you are right now, do just a few 30-minute workouts per …
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"Harmony in Every Heartbeat
October 16, 2024
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Here's a link to the time-saving workouts you can download: https://builtwithscience.com/fastworkouts . Also, see below for all the studies referenced in the video. Cheers!
LEAST NUMBER OF SETS FOR MUSCLE GROWTH
https://pubmed.ncbi.nlm.nih.gov/12423180/
https://journals.lww.com/acsm-msse/fulltext/2011/07000/exercise_dosing_to_retain_resistance_training.7.aspx
DOSE DEPENDENT RELATIONSHIP BETWEEN VOLUME AND HYPERTROPHY
https://pubmed.ncbi.nlm.nih.gov/27433992/
LONG MUSCLE LENGTH TRAINING
https://pubmed.ncbi.nlm.nih.gov/35819335/
OPTIMAL TRANSITION TIME DURING SUPERSETS
https://journals.lww.com/nsca-jscr/fulltext/2014/09000/effects_of_different_rest_intervals_between.16.aspx
EFFECTIVE REPS
https://pubmed.ncbi.nlm.nih.gov/24714538/
DROP SETS PROVIDE SAME OR MORE GROWTH IN LESS TIME
https://journal.iusca.org/index.php/Journal/article/view/135
HOW MANY DROP SETS AND HOW MUCH WEIGHT:
https://pubmed.ncbi.nlm.nih.gov/28474868/
https://pubmed.ncbi.nlm.nih.gov/28532248/
Does masturbation count?
The thumbnail 😭💀
I used to powerlift/casual bodybuild for 4 years when I was in high school and college. 4 years of no lifting, finally coming back, I've noticed just doing the standard compound lifts in various rep ranges depending on my mood has been working. 3 days a week. Push and pull movements alternated. If I bench, my assistance is OHP high rep and vice verse. Same with squats and deadlifts. Rows for lats and farmer walks. Also box jumps for explosiveness!
Also as a science teacher love how you reference actual studies!
I do 3 excersizes per muscle group with 3 sets each and the last excersize I do 2 drop sets at the end.
I do all my sets to fail. if I need more than 12reps to get to fail, it means I need to increase the weight.
And I repeat all my excersizes 2 times a week. I do ALL my excersizes in a superset with 20-30 sec btween excersizes.
This gets me to exactly 20 sets a week for each muscle group.
if no one gets in my way to slow me down, my workouts still take between 75 and 90 minutes. And that's without the stretching /yoga I do, for an hour after weights 😂
I'm not that experienced tbh. And I'm using yt/websites and yes, even an AI to make my without program better. But I don't know where to cut more time.
Anyone willing to look at my excersizes/weekly routine and tell new what I can cut?
1:27 leg muscles are a bad thing to measure. They need a completely different stimulus to grow compared to other muscles….
@alpinohealthfoods
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important.
I've tried full body workout with supersets, and take 2-3 min rest between each superset and takes me around 40 min , I hope I am doing it right.
So if I choose to do only 2 sets instead of 3 , do I need to do reps till failure?
But how many reps are in these sets?
Hey jeremy, I wanted to know if as an intermediate, doing 16/18 sets per week per muscle group is too much.
This video should be the most recommended video for most people, who just want to stay healthy and look good without spending much time in the gym
Well, I find rest between sets is the big time for me. On some exercises I'm no less than 5min. If I just wait 3 minutes vs 5, I definitely loose 2 resp on the end, which are – according to this video, the most important reps.
❤❤❤❤❤👍🏻💪🏻
i like this video very much
🏋🏻♂️ 🏅🏅🏅
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves…
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes…….
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts…..
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home……
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say…… thank you for your attention and and good luck always….
From :
Muhammad Haqqul Yaqin YAYAK your fans
👍🏻💪🏻🏋🏻♂️
Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc …… please make that video because i love workout ……. thank you for your attention 🙂👍
From your fans
YAYAK
🏋️♂️🏋️♂️
❤ i like this video very much 🏋️♂️💪🏻👍🏼👍🏻
Ask for help to make a video of :
Bodyweight exercise and
Dumbbell exercise for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves…
and also ask for help making a video of exercises for finger, sole feet, palm …..
and exercise for symmetrically slant the body such as shoulders, face and other body parts….
And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting….
don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊
Sorry if there are any wrong words ……. for your attention
I say……. thank you very much
From :
Muhammad Haqqul Yaqin
YAYAK
your fans
💪✊👍
💪🏻🏋🏻♂️💪🏻
Please make a 10 or 8 minute exercise video with a variety of movements:
Bodyweight exercises and Dumbbell exercises for :
forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves…
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes…….
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts…..
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home……
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say…… thank you for your attention
From :
Muhammad Haqqul Yaqin YAYAK your fans
👍🏻💪🏻🏋🏻♂️
🏋️♂️🏋️♂️💪🏻💪🏻
Video Tutorial Dumbbell workout for forearms, biceps, triceps, shoulders, traps, neck, back, lats, lower back, upper back, chest, abs, obliques, lower abs, kegel, hamstring, calfs, thigh, quads, glute & etc
👍🏻👍🏻👍🏻
Please help me to train muscles and guide me by uploading dumbbell exercise or body weight exercise tutorial videos :
1. Neck
2. Omohyoid
3. Sternohyoid
4. Sternocleidomastoid
5. Trapezius
6. Shoulders
7. Deltoid
8. Interior head
9. Middle head
10. Posterior head
11. Biceps
12. Brachialis
13. Bicep brachii
14. Long head
15. Short head
16. Pronator teres
17. Palmaris longus
18. Forearm
19. Extensor carpi ulnaris
20. Abductor pollicis longus
21. Extensor pollicis brevis
22. Extensor pollicis longus
23. Flexor carpi radialis
24. Brachioradialis
25. Flexor carpi ulnaris
26. Chest
27. Pectoralis major
28. Pectoralis minor ( beneath major )
29. Abs
30. Serratus anterior
31. External oblique
32. Rectus abdominis
33. Tendinous inscriptions
34. Back
35. Teres minor
36. Teres major
37. Infraspinatus
38. Rhomboid major
39. Trapezius
40. Erector spinae ( deep )
41. Latissimus dorsi
42. Thoracolumbar fascia
43. Triceps
44. Triceps brachii
45. Lateral head
46. Long head
47. Medial head
48. Glutes
49. Gluteus medius
50. Gluteus maximus
51. Thighs
52. Sartorius
53. Pectineus
54. Adductor longus
55. Gracilis
56. Tensor fasciae latae
57. Vastus medialis
58. Rectus femoris
59. Vastus lateral
60. Patella ( kneecap )
61. Hamstrings
62. Biceps femoris
63. Iliotibal band
64. Adductor magnus
65. Semitendinosus
66. Gracilis
67. Semimembranosus
68. Calves
69. Gastrocnemius
70. Soleus
71. Peroneus brevis
72. Flexor hallucis longus
73. Tibia ( bone )
74. Tibialis anterior
75. Extensor digitorum longus
76. Peroneus longus
77. Occipitofrontalis
78. Orbicularis oculi
79. Orbicularis oris
80. Zygomaticus major
81. Tendon of extensor digitorum longus
82. Aponeurosis of occipitofrontalis
83. Splenius capitis
84. Tendo calcaneus
85.
86.
87.
88.
89.
90.
91.
92.
93.
94.
95.
96.
97.
98.
99.
100.
Great video
I've doing this for months and no 30 mnt is not enough, 45 mnt is the least amount of time you can do
I do 6 sets per muscle per day I train them…
Power
Does anyone know if diet / protein intake was the same across all groups?
Hello….
This is amazing. Every time I talk to a weightlifter they tell me I have to get into the gym every day and spend at least an hour or what’s the point this has kept me out of the gym for a decade. This gives me hope that I can see gains by committing the little time I have.
So 2 sets per exercise to failure is the best?
This would only be good for beginners tho right? I can’t imagine doing 1 or 2 sets and a 30 minute workout if your a huge bodybuilder that’s been doing it for years. Correct me if I’m wrong.
Does this also apply for training to be more explosive through plyometrics or push ups and such? I do understand they serve different purposes (growth vs force exertion) but curious on your thoughts on it!
@JeremyEthier thanks for ur plans … I got a question answer me if possible… If we have time to do every one of the 3 programs which shall we choose?
sir I am a beginer creator so, can I use your videos in my yt shorts by giving you credit.
Great video!
The results of the study on 05:13 makes no sense. Could you explain more how resting less leads to more reps?
Fake it is
I've been doing the complete opposite of this for over a year now following the Body By Science and Mike Metzner's methods of focusing on the static hold and slow negative reps. Gained 30lbs of muscle and was thrilled that something with 30 minutes of training once per week did all this to that extent. So at this point I am looking for a fresh approach so I will give it a try ….thx
We know from science that muscle best grown at low oxygen environment as well, does hitting lower weights, with higher rep during rest, helps build muscles? Since you feel burn after doing your sets, so, while resting, you are working more (during rest time) with lower weights..
When you build some app based on your research. Will buy straight away😊
sounds like a tool
The best shape I've ever been in was when I did something similar, mainly because it lowered the time commitment to the point where I didn't "dread" going to the gym knowing it'd be a 90-minute thing. I'd hypothesize that consistency was the key. Because I used antagonist supersets and drop sets for many of my workouts, my volume was higher while keeping the time low .. those become an issue in many gyms that are overcrowded as you can't reliably transition (unless you can do them at one station).
@JeremyEthier some other research claims you will have better results by resting enough time (e.g. 2-3 minutes) between your sets rather than resting less time (e.g. 1 minute), because it means more volume, which means more gains. Is this now rendered obsolete? Or is it still true? But if it is still true, it kinda negates the fact that dropsets would be as efficient as normal sets, since they are basically "normal sets with rest time pushed to the minimum"
When dropping weight for the dropsets, do we go down by 20% of the original weight each time or 20% of the previous set? For example, if we do three sets starting at 100 lbs. is it 100/80/60 or 100/80/64?
When he says ten sets per week for example is that ten sets of individual workouts e.g dumb press or is it 10 sets for the muscle group 3 bench press 3 incline 4 flys etc??
talk about over complicating things
Can these exercise work also for girls?
How do you edit your videos? Fantastic
Happy wishes on 6 Million JEREMY!!! love your channel!
Yeah but 30/60 min or 300 min? Never gonna get big running in and out of somewhere you should be all day.
30 min haha sure ok! Don't listen to this idiot people.