Mind Pump: Raw Fitness Truth - 1890: How to Get Jacked in 20 Minutes a Day

Episode Date: August 29, 2022

In this episode Sal, Adam & Justin discuss why short frequent workouts may be superior to long less frequent workouts. Believe it or not, the workout that could build the MOST muscle might ACTUALLY only be 20 minutes! (2:11) Recovery and adaptation are NOT the same things. (6:01) What we can learn from Olympic lifters. (12:06)   Six Reasons Why Short Frequent Workouts May be Superior to Long Less Frequent Workouts.   #1 - Better technique (fatigue doesn’t get in the way). (16:15) #2 - EASY to stay consistent (way more convenient). (17:57) #3 - Practice the best lifts. (21:30) #4 - Daily invigoration (leave better than you started). (24:01) #5 - Easy modification (every day you feel differently). (27:14) #6 - Encourages adaptation vs healing. (30:21) How to Get Jacked in 20 Minutes a Day. (33:18) 6 - 20-minute workouts 5 sets a day/6 days a week.  3 sets of compound lifts 2 isolation Compound Lifts Squats Lunges/Bulgarian Split Stance Deadlifts Bench press/Incline press Rows Overhead press Dips Chin-ups Isolation Anything! Related Links/Products Mentioned Visit Drink LMNT for an exclusive offer for Mind Pump listeners! August Special: MAPS STARTER value $97 or PRIME PRO BUNDLE value $197 you get it for HALF OFF!!! **Promo Code AUGUST50 at checkout** Experts say it’s about how often you exercise, not how much The Most Overlooked Muscle Building Principle – Mind Pump Blog Mind Pump TV - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Max Schmarzo (ATC/CSCS/MS) (@strong_by_science)  Instagram Cory Schlesinger (@schlesstrength)  Instagram Paul J. Fabritz (@pjfperformance)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we're going to teach you how to build an incredible body by working out 20 minutes a day, six days a week, okay?

Just 20 minutes. Now I'm not saying this because we think you need to work out less. I'm saying this because this is probably superior to most of your workouts that you do now at the gym. You're gonna love this episode. Listen to it, try it out yourself. That's episode is brought to you by one of our sponsors,

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Believe it or not, the workout that can build the most muscle might actually only be 20 minutes. Ooh, yeah. Try to sign Dave Asperger now. A wealth of information that he makes up. No, you can, so I wanted to do this because we were talking about this because that study that came out recently just kind of confirms what we talk about all the time, which is that when you control for volume, frequency makes a big difference.

In other words, same total sets, but more often, if you could work out more often, you tend to see better gains. And all of us experience this with ourselves and with our clients. But before this study that came out, there were other studies that showed, oh no, two days a week is the same as four,

so long as the volume is equated four. And all of us are like, oh, you know, I get that, but our experience shows otherwise. I'm seeing the opposite. Yeah, that more frequent, but shorter workouts, because obviously you have to control for total volume. By the way, for if you're not following, total volume would be like the total sets

and exercises you did for the week, right? So you could take all those exercises and sets, do them in two workouts or do them six workouts or whatever, and it's not equal, even though it's all the same, the more frequent you work out, typically the better the results tend to be. And I've experimented with this,

and you guys have two. Now this study that you're referring, well there's two studies. One, the one that you're originally referencing is just recent. So for ever on the show, we've been talking about frequency as king. And there's a lot of people besides us

that promote frequency and the importance of it and that there's studies in the past that it came out and have shown exactly what you're saying, which is if all things are equal, sets, volume, everything at reps, all that stuff like that, either dividing it over two times in a week versus three or more, three or more ends up winning. And then recently, just a couple of weeks ago, a study came out that debunked that. And then two weeks later, this study comes out that you share with us.

So what's true? What was missing in the previous study that said that that basically debunked what we had been saying? And this one now confirms it again. Right. Well, the problem is it's hard to equate because or to control for volume and stuff because lots of compound lifts use lots of muscles. So if you're like, oh, I only hit back twice a week and biceps twice a week, no, you're really hitting biceps four days a week, right? Because back exercises tend to use quite a bit of biceps. That's a rowing, that's a pull-ups and stuff like that. So this last study that came out was a single joint exercise, no crossover stimulation.

It was just curls. And they compared the same total volume of two days versus five days. And the five days crushed the two days, even though the volume was all the same. So this is without even compound lifts as an isolation. This is just like, let's just, let's get everything down to the most, the easiest, most controllable factors. That way we could really compare apples to apples. Otherwise, it gets a bit challenging when you compare your study to study, because

some studies may train at a higher intensity, they may use more compound lifts. You know, so you wanna, with studies, you always want the, if you're gonna compare two studies, you want the controls to be excellent to take every possible amount of body. So it's gonna carry over, like I could see how that could have been, you know, somewhat misleading

because compound lifts, you're gonna have that kind of crossover and carry over into the same muscle groups. Yeah, and now, and again, and we've all experienced this in my experience, you're better off working out more frequently and more often, again, so long as the volume is controlled for the results, and again, in my experience with clients, and with myself, are always better, always better,

with more frequent, but again, same total volume. I feel like that's such an obvious thing because we know this in sports. We already, if you were to ask somebody, hey, you've got three hours to shoot free throws, spreading it out over six days and 30, 45 minute increments is one option or cramming all three hours in one day, what do you think is going to give you the best? 100% and people forget that the adaptation process, muscular adaptation, it's really a learning process of the body. Your skin tanning is an adaptation process. You learning a new skill as an adaptation process. Remember neural connections have to be made.

So what's happening is your brain is literally like your muscles building. It's learning a pathway. It's learning something. The only detriment is if you over misuse intensity and therefore, you know, you teeter more towards overtraining because of your doing it so frequently, but that's a variable you have to really consider if you are going this the same way. Well, that's the only reason why I think it's been that,

because with sports like shooting a free throw, I'm not gonna shoot a free throw with such high intensity that it hinders tomorrow shooting the free throw or the next day shooting a free throw. Weight training presents that challenge because it's so hard for us to measure intensity, especially when so much information is out there about beast mode, all out, training to failure and all the benefits of training intensely. That's what makes it so challenging. That's why I think a lot of people don't realize how important or how beneficial it will be to be more frequent.

It's so conditioned that way. So I think a lot of people will misuse it and not realize it because it's just the way that they approach workout. Yeah, I'm still guilty of this. I mean, I don't know about you guys, but it doesn't matter. Like, if I tell myself, okay, this week, I'm gonna try and squat three times this week, you know? Which I know can be taxing on the body.

It's hard for me to do a squat session and not kind of get after it, you know? Even in a sliceway, it does not take much to overreach when you're basically hitting that exercise, especially a compound lift like that every other day. So it takes a lot of, and I know the studies, I know the benefits of the frequency. So I think that the average person still has so much

of that messaging about getting after it and what a good workout constant, oh, I have to be sweaty. I have to feel the burn. I have to have a sore. I have to have those soreness. Like, these are all the things that they think. So, that's going through their head as they're training.

And you have to understand that if you're going to increase their frequency like that, you had to dramatically reduce the intensity. Well, there's two things that get in the way. One is that people don't equate volume. So, they say, oh, I'm working out my legs once a week. They say do it three days a week. They don't reduce the volume of that one workout. They just triple it. Well, okay, well now, yeah, you're working out my legs once a week, they say do it three days a week, they don't reduce the volume of that one workout,

they just triple it. Well, okay, well now, yeah, you're working out three times as much, but you're also working out with three times as much volume. It's just to spread it out. Yes. Two, is what you guys are saying, intensity is an important factor

in your workout programming, but if you push the intensity too hard too often, your body only worries about healing. And part of the challenge is that we think that recovery and adaptation are the same thing. They're not, although they often overlap, one is healing, the other is overcompensating. Okay, so it's like if I take sandpaper and I rub my hand

and I break the skin down, before my skin builds a callus, it has the heel that has been lost. Then after that happens, I start to build a callus. But if I just keep rubbing the skin down every time it heals, well now I'm just, I'm healing and breaking down, healing and breaking down. And people confuse the recovery process with adaptation.

They're actually different. One is healing, one is the body saying, how can we become more resilient? Next time. For next time. And they overlap and this is why people often confuse us. But if you look at studies on muscle protein synthesis, which, so, muscles growing, you'll see positive muscle

protein synthesis, muscle shrinking, you'll see negative protein synthesis. When you work out, that protein synthesis was as measured spikes at about 24 to 48 hours, and then it starts to drop really quickly. So after about two days, you start to lose that muscle building adaptation process, but you might still be sore.

You might still be trying to heal. So what happens is people end up just doing the healing process and not really focusing on adaptation. Now, I remember the first time I encountered this and it blew my mind. I had a trainer that worked for me who he was so strong in particular on the bench press. I could see this guy bench press in four plates

and I was like, this guy is a maniac. And this is my first, I remember is one of the first clubs ever managed. And I walk in there and I was like day two and I see this guy benching and he's just rep in three plates and I'm like, wow, this is crazy. And then I noticed that in between clients,

throughout the day, like he'd train a client, client would leave, he'd have a half hour between clients or whatever, 10 minutes, 15 minutes. He'd go load up the bar, he'd do like two, three sets of bench press and then he'd rack it up and he was done. And I thought he was just a workout addict at first. And I always guys bored, he's just working out.

And then I asked him and he goes, no, that's what I do for bench. He's like, I don't have a workout where I bench. He goes, I literally go out to the floor, I'll throw some the weight up a few times, I'll put it up and I'm done. And the intensity that he used was moderate. It wasn't super high intensity.

He was not maxing out. He wasn't, ah, you know, it was like, it was, you know, it was heavy, but it wasn't super hard. And he got really strong doing that. And I remember I tried that myself with a couple lifts and my strength literally exploded. That was the first time I had ever been exposed to that. He's just body to get better at that specific movement.

And I've seen this too with one of my clients who made serious progress with pull-ups and would set up a bar at their house, they would do one pull-up a day, then two pull-ups a day. And then just whatever they could do, like pretty easily, and then stop it right there. And they would just like continuously do this

to a point where they got 20 pull-ups easy. And it was just a continuous thing that they would go, and not tell fatigue or anything, it was just whatever they could do, whatever their body felt like strongwise, it could pull off. You know, this is the way that a lot of strong men and strength athletes used to lift back in the day. So there's like some of the first workout manuals,

okay, that were written, you know, in the late 1800s, okay. Early 1900s. If you read them, the commonality amongst them is to not over-tax your body and to practice, they would use words like, practice your lifts frequently and often. Practice them often, but don't tax your body too much. This is how they talk.

Now, later on, it became a completely different. I think Annabelle Xserby's played a role in that. I also think that just the total amount of volume that certain advanced body bills were trained, maybe it's not, doesn't make sense to do these kind of things. I also think studies are responsible for that too, because we started studying things in isolation versus like they had to think think back then like holistically.

They did have all these great tools to measure just the damage that's being done or measure how much intensity that's gonna work. Yeah, it worked. It's like, oh, what we noticed is when someone backs off is because they had to think holistically versus the ability to study, really focused on one thing. I think sometimes we've confused by,

confused a lot of people by being very specific when we get to understand that the body doesn't operate that way. No, and some of the best trained athletes in strength sports in the world are Olympic athletes, okay? Because this is a sport that where there's been a lot of, if you look at all the strength sports, more money and science has been poured into Olympic lifting than any other strength sport, mainly because it's been an Olympic sport for a long time, and because during the Cold War, it was like bragging rights, the Soviet Union versus America, who could win more medals. And the Soviet Union, this was state-sponsored sports, meaning their athletes were the government

was like, we want the best athletes. And they spent a lot of money on studying the best science, the best supplements, the best drugs. I mean, we learned a lot from them when the Soviet Union collapsed and some of their coaches came over. And a lot of the ways they trained was kind of this moderate intensity, very frequent practice of lifts. Like for example, like frequent practice of lifts. Like for example, one application of this would be like, let's say you could squat

225 and 10 reps is your max. That's like your 10 reps you go to failure. You would practice and do five reps every day. And you would do it every day for 30 days, even if five reps got so easy, then after 30 days, you'd add 15 pounds, and then do it again, something like that, right? And the strength gains were insane. Very long drawn out progression.

And what happens, what always follow strength gains, I want people to know this, not always, at some point, you know, I'm talking about when you're super advanced and it gets a little whatever, but especially when you, you, you haven't been working out for five years consistently, what follow strength gains is muscle. One of the best things,

if you see your strength gains go up, up, up, up, you know muscle is following along or building along that and you get great results. So, you know, what we're gonna talk about today is how you can work out 20 minutes, six days a week. 20 minutes, six days a week, which is about two hours a week, two total hours. But here's the difference. What you'll get with 20 minutes, six days a week, which is about two hours a week, two total hours. But here's a difference. What you'll get with 20 minutes a day

is going to be more better results, probably at least 50% faster than two one hour workouts, for example, and definitely more than one two hour workout that you'll be doing during the week. So it's basically 20 minutes a day is what you'll be doing. Well, one of my favorite things about the way we structured this was also intentionally keeping it only 20 minutes so it kind of modifies the intensity for someone trying to follow it, right?

Cause I think again, back to my original challenge and I think people have is this idea, like, oh, if I'm gonna work out six days a week or an increase to frequency on a muscle, I wanna get after every workout, where 20 minutes only allows you about five to eight sets tops. That most. At most that you're going to be able to do in that amount of time and then you have to

move on. And so if you pick half of those as compound lists, that's going to take up a majority of your time and then you've got maybe time for one isolation exercise. Now, one of the number one positives to doing this. Again, we're going gonna make everything the same. So same volume, same time. So let's compare two one hour workouts to 20 minutes six days a week, okay?

It's the same total time. One of the positives or advantages to the 20 minute workouts is you have better technique. You have better technique because fatigue does again in the way. The biggest enemy of technique and form is fatigue. That's 100%. Number one, besides the fact that maybe you don't know, the exercise, you don't have good

control, all things being equal, fatigue is a technique killer. Again, this is why Olympic lifters do not train at max loads. They perfect their technique constantly with lighter loads. And exercises, here's what's cool about them. Proper technique gives you tremendous value from an exercise. Improper technique gives you terrible value and or you end up hurting yourself at worst. Well, it brings the intent back to the exercise specifically because, you know, once you eliminate fatigue, because fatigue, a lot of times, like, you're focused on getting through the reps. You're focused on like, whatever it takes

to move the weight to, you know, get it done. And with that type of mentality, you ignore a lot of these like type of deviations that get away from you. And so it just helps the quality go way up. And your your body is now patterning these better movement patterns to where it's like you get more fishing at the lift. So when you go to do it again, you've been practicing such good technique

with it without any interruption that your body starts to really just do that specifically. I also love how how easy it is to stay consistent. Okay, this is a big point because someone might say six days a week, that's gonna be hard to take a short. Yeah, but it's easier. It's sure, yeah,

it's your only committing to five sets. For you to only commit to like five to six sets, that's not a lot. There's been, in fact, this is my recommendation to people when they're considering not getting their workout. It's like a lot. There's been, in fact, I, this is my recommendation to people when they're, when they're considering not getting their workout is like, stop over committing yourself that you have to do this hammer the weights for an hour and do 15 to 20 sets of all these exercises. Like, sometimes when I'm just not feeling in the mood to

crush it for an hour, I just go do five sets of a, a very worthy exercise that I know I'm going to get a lot of bang for my buck. Sometimes that leads to a longer workout. Sometimes this shut it down right there and said at least I did that. And that has tremendous value. And I think that it's totally underrated. Plus, if you ever wanna eventually get

to training six days a week for an hour time, this is such a great place to start. You know how I figured this out too? Cause I used to think like, I don't wanna ask a client to, like cardio was a big one, right? Or activity with cardio. And you know, you know, I want to ask my athlete, my client to work out every day. And so it's okay, you know, let's do an hour cardio a week. It's like, okay, well, I think I could schedule

two 30 minute sessions or one hour once a week. And they would always miss some and be inconsistent. And then it dawned on me. Why don't you do 10 minutes, six days a week and they would always miss them and be inconsistent and then it dawned on me Why don't you do do 10 minutes six days a week just do 10 minutes the same time? It's an hour. Yeah, do 10 minutes six days a week and guess what? Everybody became consistent and or they missed one or two but so but they ended up doing 40 to 50 minutes Yeah, why because it's easier to do 10 minutes a day? Then it is to take 60 minutes out of your day once a week or 30 minutes, twice a week. So with something like this, to give you guys an example, if you have a basic like, you

have a paired dumbbells, let's say you have a barbell, rack, and dumbbells, okay. So super basic weight set, even just a dumbbells, but whatever. You have that in your garage and you're at home. And you're like, okay, time to go do my 20 minute workout. You go in the garage and you go do three to five sets or five sets of it. You're done. You do that every day versus, okay,

I got to find a place to inject my one hour workout, which means I gotta make sure I have the baby sitter gonna do this, 20 minutes. Most people could do that with their kids. They could do that break while they're at work or whatever. It's actually easier to be consistent. In fact, habits are easier to make or keep when they're short but daily

versus long but infrequent. Everybody knows this. This is actually a fact. If you have to do something for a short period of time but do it every day, it develops into a habit very easily. So if you have like a daily habit of a 15 to 20 minute workout, you're more likely to be consistent than you are otherwise. And I know what we're covering right now is six, 20 minute workouts, but there's nothing that says that you can't split that 20 more workout into two tens, which is what.

Oh, you can go crazy with that. Katrina does this a lot. And I shared this on a recent podcast that I remember when I explained this to her, it became like this huge thing for her, like, oh my God, why did I not understand this before? Like, because that's always been her reason why, oh, I didn't get a lift, and it's like, oh, you got, we have a new, this time had a newborn, and busy with work, busy with stuff around the house,

busy with the newborn, it's like, man, trying to time an hour, and you finally get that one hour, and it's like the last thing you're gonna do is work out for an entire hour. So her just given her that, hey, I can go get 10 minutes in right now and then I'll get another 10 minutes later on and now I've got a decent workout for the day and then be consistent with that every day.

So huge results from that. Yeah, well the other thing I like about this is that it really encourages that you practice the best most effective lifts. Cause you're probably gonna do one lift, work two, with 20 minutes. Now, with a long workout, you're looking at your long workout and you got squats and rows and presses

and overhead presses and pull-ups and- All these things. Make sure you exercise. Man, halfway through, you're like, you're fatigued, man, and you're tired, and it's not the same. But if you're doing one lift, and you're like, I'm going to go do squats. I mean, you're going to practice the squats.

You're not thinking yourself, I'm going to do leg extensions. I only have one exercise a day. I'm going to go do leg extensions. It's not going to happen. We'll think about, too, how much relief that is mentally for a lot of people, too. They look at their list of work out to accomplish for the day. And I know a lot of times psychologically that can deter people based on their energy,

their mood, or whatever it is. If they see this long laundry list of items they have to accomplish, versus just really simplifying everything and making it about the most impactful exercises I can pull off in a timely manner, you know, that's pretty freeing. Absolutely. I know we're gonna lay out at the end like an example type of workout

or how we would kind of structure it, but that's so important to note though. What makes this possible, this whole idea of getting jacked in 20 minutes or less in six days a week training, the secret to it is you have to do those lifts. Because if someone heard that and then they go, oh wow, you know, my pump said I can just work out and you did all isolation exercises. It would still be better than all those isolation exercises in one workout.

I mean, the rules still apply. You still want to do the best exercises when you work out. Right. It's just because you're doing one or two for 20 minutes, you're more likely to be ready to do them. Yeah. And good at them. I mean, I mean, if you want to see, you want to see tremendous results and change in your body and your physique,

then it's important that you choose the big bang for your type of exercises because, yes, you're right comparing that, but that's exactly the same. If we were to do two, one hour workouts that we're all, tricep push downs, bicep curls, lateral raises of a routine, you're only going to sculpt and build your physique so well or so fast by doing that. It's important that you choose these exercises that are your big banks.

Yeah, and what you end up finding is you get good at them really fast doing it, you know, doing it in this particular way Here's the other part and and this can't be understated Exercising properly dramatically improves the quality of your life every aspect of your life So I don't care what aspect of your life you name sleep energy sex work being a parent whatever whatever it is, if you become more fit, everything improves

a little bit, some things improve a lot. But there's one aspect of exercise that people completely forget when it comes to improving the quality of your life. And that's just making you feel better generally. Now, I know if you're healthier, you generally have more energy. But people expect after a workout to feel like dog shit. They think after a workout, they're supposed to go home.

Oh, that's how, man, I do, you know. Oh, I crushed me today. Yeah, I do that boot camp class, man, I'm exhausted. I gotta sit on the couch or, oh boy, I know. Sorry kids can't play with you. I just finished doing that crazy, you know, our workout or whatever.

That's that, and we've been preaching this for a long time. You should feel better after your workout that you do before, well guess what short workouts do? 20 minute workouts, yeah. That's exactly what they do. It will turbo-charge your. You do a 20 minute workout where you're practicing some of these big lifts

and you do it right. Afterwards you feel better than you started. Now imagine you do these six days a week. Not only do you get the benefit of increased fitness or improved fitness, but now you get the benefit of this 20-minute energy charger that gives you more energy and vigor and a better outlook for the rest of the day. Trigger sessions do this as well, but this would do it even more. The trigger sessions were my first real experience of piecing that together and realizing

like how powerful that was because, and I've talked, I think it nauseam on the podcast already about, you know, I caught myself in these days where I didn't want to do anything and I could just, I come home from work and just want to sit on the couch and not move and just simply getting up and spinning 10 minutes. I mean, trigger sessions weren't earning that long eight to 12 minutes long and just getting some blood pumping heart rate moving a little bit faster. And now all of a sudden I felt like I just had a shot of energy and now I'm ready to go do more stuff. You can't, you can't state it enough how valuable is. I know we're talking about being jacked and that means losing body fat and building muscle.

And I know a lot of people are interested in the superficial part of it. But there's tremendous value in just overall happiness and production in life. It makes you a better father, better husband, better a partner, better business person by just having that. That's why another reason why I really love the shorter and more frequently six times a week. So it's a practice in your daily routine. It promotes more movement.

You want to be more active. You know, you keep this frequent stimulation of muscles. It contributes to that. So and you know, the more active. You keep this frequent stimulation of muscles. It contributes to that. And you know the more active you are just throughout the day between calories and whatever you're trying to do nutritionally that you can match in terms of being an indeficit, it makes all that process a lot easier. So maybe you are going to reduce body fat and all these things are going to happen as a result. Yeah. And this was a point that we necessarily stated, but you know, if you,

if you miss a workout, you still did five other workouts, right? You do two one hour workouts, you miss a workout, it's like half your exercise for the week. So it's, that's another positive. Another positive is it's, it's very easy to modify because every day is different. You feel different every single day. You wake up and you do, you're like, well, okay, I'm a little tired today. I'll go easier.

I feel a little more energy. I'll go a little harder. And you have six days to modify that. By the way, this does something and this can't be understated. This encourages a very important part of your character when it comes to long-term success with fitness, which is starting to understand how to listen to your body. Why?

You get daily practice. If you only work out twice a week real hard and real long, you may look at that workout as a BL end all, not want to listen to your body. It's Thursday. It's the only day I get to work out. I'm going to go beat myself up. You work out six days for 20 minutes. You're more apt to listen to your body and drop the intensity

or raise the intensity or go a little faster or go a little slower. It encourages that behavior of listening to your body. And I found this with clients. The clients that did this were really good at listening to their body because, well, tomorrow I'm going to work out again. So today, I can kind of take it easier. Well, I like the idea of how easy it is to mold and modify this. Like, you know, it's kind of ironic that we're doing this episode because I just had a day or a weekend where I was with Max and we watched two of the cars and I meal prepped and I also worked out during that process,

I had to garage up and that's where my squat rack and everything is. And basically I almost followed this protocol to a T. So I actually ended up doing six sets and I did three sets of bench and three sets of squat. And, but the way I did it wasn't like this perfectly timed in between, I didn't try and make it exactly 15 or 20 minutes. It's just like, I'd get a set of squats in, I'd wash the car, play with myself a little bit,

go get another set of squats in, and I kind of just stretched it out over the course of like three hours of me doing a bunch of other stuff and just built of just stretched it out over the course of like three hours of me doing a bunch of other stuff and just built my routine and just went over, had on the squat rack, did a set, went over, did some other stuff, came back over, did a set like that. It gives you that kind of freedom to train that way when you are let go of this idea of like, I got it in this time, I've got a break a sweat, I've got to feel a burn.

It's like, no, what I need to do is I need to accomplish these six sets that I set out to do today. And it doesn't matter if I do two of them back to back and then I go do a bunch of other stuff and then I come back, like I really kind of gives you that freedom to do that. Yeah, by the way, you know who hates this message? Because I need to make this point before we continue. We have to, people have to understand something

that the fitness space, a lot of the content comes from the supplement industry side of the space, because that's the money making side of this space, just like the pharmaceutical industry tends to push studies in health, supplement space tends to push the messaging when it comes to fitness. Supplement companies don't like this message because it means you're not necessarily taking the super pre-workout and the intro workout and the post workout and all the stuff around my hour and a half workout.

I'm not going to need all that. It kind of gets rid of all of that. Okay, so that's one of the reasons why this because this is old wisdom. By the way, everything we're communicating right now, strength athletes have known for a long time. It just kind of gotten forgotten because it doesn't sell products nearly as well. So here's the last point. This kind of training encourages adaptation over healing. And here's why. Because you're not getting so fatigued during that workout, the damage is actually minimal, but the adaptation signal stays pretty damn strong. So it's you'll find, because I've done this with workouts before. If I do 10 sets of squats in one day

Versus you know two or three sets of squats or one set of squat but do them in sequence So that the total volume is the same per week So let's just say I did nine sets of one in one or or sorry seven sets of one workout or one set a day for seven days That's seven set one day workouts gonna get me way more sore right and create way more damage the one set over seven days. That's seven set one day workout. It's gonna get me way more sore and create way more damage. The one set over seven days, I feel minimal if no damage whatsoever. But the muscle building signal, the strength building signal is the same

or better because my body's not combating the healing and the damage. That was caused from that last fatigue workout where seven sets of squats is really challenging, right? So this is pushing, this is tipping the scale to adaptation over healing and that makes a huge difference when it comes to building a...

Yeah, the more often you present the type of stimulus to your body, the more priority it has to understand that this is the environment that you're living in. Your body wants to overcome the environment. And so it's more apt to produce muscle to be able to combat the stresses of the environment that you're in. And so, versus just a few times a week, it's less of a priority for the body. It just wants to recoup and heal versus thrive.

And remember, the muscle building process is a strength building process. There is some stamina involved, strength stamina, I guess you could call it. But it's mainly a strength thing. So we'll go to power, for example. Power is very much strength, okay? When you train plyometrics,

one of the biggest mistakes people make is they jump and get fatigued, and It stops being plyometrics. Now it's just stamina. Real coaches know that the best way to train plyometrics is you do one or two and you wait a while until you're fresh to be able to explode again. That's how you get explosive. When you're doing it like this versus all in one or two workouts, you're taking that fatigue out of it.

It's less endurance, less stamina based, more strength based. So the muscle building, the strength building that comes from this tends to be faster. Talk about plios and coaches that understand that. I think I shared it with you. Did you share it? The Max Marzo? Yeah, I'm the main one.

Oh, you did it up sharing that. He was talking about, you know, the respect that we have for, you know, Max Marzo and Cory Sleshinger and Paul Fadbury, I'd say three of some of the best performance coaches that are out there. He actually just did a short little reel the other day explaining exactly that

that he thinks that you should not do any more than three repetitions for a power exercise like that. And there should be long rest periods in between. So you can gather yourself and work on technique. That's total. That's a whole purpose of it. Well, let's lay out a... Some of the guidelines.

Yeah, let's lay out some guidelines for our listeners on if we were to kind of build a routine. What would it kind of look like? So a six day week. So six days a minute. So almost every single day you take us side 20 minutes to do a workout. And what you essentially want to do is you definitely want to do one compound lift and maybe add an isolation lift to that. And that'll, you should have enough time in that 20 minute period to do about three sets

of the compound lift and about two sets of the isolation lift. So you're gonna do like two exercises during that workup. Alternatively, if you wanted to, you could just do five of the compound lift on some days. That's how I would do it on some days. But really, this gives you, when you look at all the days that you'll be doing the six days,

if you do one compound lift for three sets and one isolation lift for two sets, you're gonna be able to do pretty much every exercise. You know what? You wanna do. To add to that or to build on that, the way I would decide whether I would do five of the compound or three compound and two isolation would be how I feel from the previous hotel.

So you know how you gave the example of like, it's got a lot of flexibility is like, say it's a day where I feel really good. Like, okay, I might get after my dead. Five sets of deadlifts. Right, I might get after it today, or maybe I feel like, ooh, I'm still feeling it a little bit from my last deadlift session.

So this time I'm only gonna do three sets and back off the intensity and then I'll do an isolation exercise in a couple minutes. Yes. I think it's a good way to get there. Yeah, the other way would be if I'm looking at hitting hard to target an area, muscles that maybe don't get a lot of attention with a compound lift like rear delts or something like that. You know, throwing some like rear delts flies or something like that.

But yeah, you have some flexibility here and again, if you're thinking, oh, one or two exercises, well, yeah, six days a week though. So really you have the ability to do six compound lifts or three compound lifts twice or the same compound lift all week, which I wouldn't recommend. Or, and then a bunch of isolation exercises that you could throw in that you can mix up throughout the week. So you have a lot of flexibility here.

Now the exercises that you probably should choose from are as follows and we wrote some of these down, right? So obviously squats, barbell squats gotta be in there, lunges, so some kind of a or bulgarian split stand squat. So split stand squat exercises where your legs are split. So lunges and bulgarians fall into that category. You can put single legs, you know, step ups in there if you wanted to.

Deadlifts and deadlift variations. So sumo, trap bar, Romanian, conventional, that's all good. Bench presses, incline presses, those are both in there. By the way, dumbbells are barbells. Wouldn't make a difference. Your rows, rows, and there's a million row variations. Barbell row. You could do chest down row on the bench.

You could do one arm dumbbell row. Seal rows, pinlay rows. Yeah, pinlay rows, cable rows, like all rows. Overhead presses, any overhead press. Dumbbells, barbells, behind the next seated standing, single arm, kettlebells, those are all in there. Hip thrusts, I would even put in there as well. That's how we consider that a good compound lift,

dips, chin ups. I mean, all those that I just gave you right there is a great list of incredible compound lifts that hit the entire body if you do all of them, you know, at some point in your work. Yeah, if I were to rotate through them, I think I would do like an upper lower, upper lower lower. I love that. So I would choose a compound upper lower upper lower upper lower. I love that right

So I would choose a compound lift that's lower compound lower compound. Yeah, so every basically every other day You're hitting a compound lift for you know the upper body or the lower body and then pairing it with a You know your favorite ice and isolation exercises anything you want you know saying core Yeah, focus just some some focused area that you want to bring up and strength. Yeah, and then isolation, like you said, have fun. Yeah. Now, I don't care what you pick. You know, do cable, you know, laying cable lateral

or a three or fly or, you know, spider curl or. And the reason for that, okay, is because you're building this, you're building this program, the foundation is around these great compound lives that are push, pull, squat type of movements that incorporate all those smaller muscles. So they're not getting worked out. I mean, you technically could theoretically

just do five sets of all compound lives and you're gonna hit. I mean, that's kind of very much so how I think CrossFit does a lot of their programming where it's not a lot. There's not how I think CrossFit does a lot of their programming words, not a lot. There's not a lot of isolate, not a lot of bicep curls and tricep push downs. And because they do so many great compound lifts, you don't have to worry about some of that stuff because so you technically focus everything around that. And then if you're gonna do two sets of isolation stuff, then I mean, have fun with it. Now, you know, that's, so this is five sets, six days away, it's 30 sets.

So that'd be like doing two workouts with 15 sets each. It's your typical hour workout. Now here's where you can have fun with it. If you're more of a beginner, cut it down two or three sets. If you're advanced, try a 30 minute workout six days a week. I would try, you can even try something like that. I wouldn't go too much longer than that, but you can even try something like that. But the idea is to take your total volume and see if you could divide it up over short workouts, six days a week, and then watch what happens to your body, okay?

Watch what happens to your body. Literally, it's the same of everything except it's more frequent. And most people will see better results doing it this way. And again, here's the thing I love about this, and this is how I'd program it for clients. It's actually easier to stay consistent, especially when you look at the 20 minute time range, because it's easier for people to do a 20 minute workout

every day than it is for them to take out an entire hour twice a week. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at MindPump. Justin, Adam is on Instagram at MindPump.at.

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