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Started By
Message
A tweet-Save time in the gym, get better results, all backed by science.
Posted on 6/5/21 at 9:52 pm
Posted on 6/5/21 at 9:52 pm
Twitter
Unrolled
I don’t know much about this guy, or remember the exact details from when I read two weeks ago, but it seems interesting, and fits the needs for most people working out. He basically says that you can get super efficient muscle growth 20 minutes a day, two times a week. Links study saying that increased weight isn’t better, increased sets are not better. So he suggest doing a full body workout every three or four days, and basically these exercises, one set lighter weight to failure.
A squat pattern
- A hip hinge
- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull
Unrolled
I don’t know much about this guy, or remember the exact details from when I read two weeks ago, but it seems interesting, and fits the needs for most people working out. He basically says that you can get super efficient muscle growth 20 minutes a day, two times a week. Links study saying that increased weight isn’t better, increased sets are not better. So he suggest doing a full body workout every three or four days, and basically these exercises, one set lighter weight to failure.
A squat pattern
- A hip hinge
- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull
4
Posted on 6/5/21 at 10:02 pm to Rust Cohle
quote:
Links study saying that increased weight isn’t better, increased sets are not better. So he suggest doing a full body workout every three or four days, and basically these exercises, one set lighter weight to failure.
Yet Schoenfeld has a lot of studies showing that progressive overload is the way.
You can get a good workout in 20min twice weekly but guy is a salesman.
Posted on 6/5/21 at 11:50 pm to Rust Cohle
“Reach failure with good form for each muscle.”
Yes. This is how all programs are structured. You push yourself to get a few high quality reps. Then you recover and do the movement again. The next time though, you’ll need to get another rep or add weight to reach that point of failure necessary for muscle growth.
I don’t really see him advocating anything new. I do think he’s limiting people’s potential and/or leading them to injury.
I might be okay doing one set of deadlifts with 95 pounds. But when going for an “to failure” set with 350 pounds, I’ll need a number of warm up/ramp up sets beforehand. Else I risk injury. Hey whaddya know. We’re doing a 3x5 program.
Jeff Nippard actually advocates for a full body program 4-5 days a week. He focuses on RPE training. I don’t think it’s all that different than what Mr Rob is saying. Except Rob is appealing to the lazy man and Jeff Nippard is a competitive bodybuilder.
Yes. This is how all programs are structured. You push yourself to get a few high quality reps. Then you recover and do the movement again. The next time though, you’ll need to get another rep or add weight to reach that point of failure necessary for muscle growth.
I don’t really see him advocating anything new. I do think he’s limiting people’s potential and/or leading them to injury.
I might be okay doing one set of deadlifts with 95 pounds. But when going for an “to failure” set with 350 pounds, I’ll need a number of warm up/ramp up sets beforehand. Else I risk injury. Hey whaddya know. We’re doing a 3x5 program.
Jeff Nippard actually advocates for a full body program 4-5 days a week. He focuses on RPE training. I don’t think it’s all that different than what Mr Rob is saying. Except Rob is appealing to the lazy man and Jeff Nippard is a competitive bodybuilder.
Posted on 6/6/21 at 9:26 am to Rust Cohle
I could see that being useful for a muscle gain only thing
But for someone like me who is interested in recomp (which if we're being honest is what most people are into) I would probably benefit more from more time just for the calories burned
But for someone like me who is interested in recomp (which if we're being honest is what most people are into) I would probably benefit more from more time just for the calories burned
Posted on 6/6/21 at 9:40 am to Rust Cohle
I don’t like it when people make blanket statement claims. Training modality and frequency varies based on a person’s needs and training experience. For example, a beginner can handle higher volume and intensity in relation to their ability because they will recover. It doesn’t take much stimulation to progress them. However, an elite powerlifter might have to lift heavy only twice a month because it’s takes such a high intensity to stimulate progress, thus requiring a longer recovery time.
The guy is making blanket statements about exercise prescription, but it doesn’t seem like he’s considering any individual variances. Everyone is built differently and have varying strengths and weaknesses. So that line about the body not knowing the differences between exercises is crap.
It really all boils down to what the objective is. If you’re someone who just wants a general baseline of strength and be fit, what he’s saying might be right for you. If you’re someone who’s trying to compete or train at a high level, then you’re going to need more training.
The guy is making blanket statements about exercise prescription, but it doesn’t seem like he’s considering any individual variances. Everyone is built differently and have varying strengths and weaknesses. So that line about the body not knowing the differences between exercises is crap.
It really all boils down to what the objective is. If you’re someone who just wants a general baseline of strength and be fit, what he’s saying might be right for you. If you’re someone who’s trying to compete or train at a high level, then you’re going to need more training.
Posted on 6/6/21 at 10:40 am to DeafJam73
Agreed
A couple years ago I had a full body workout that was so intense that it took me a legit week or more to fully recover
Did way more than my body was ready for at the time
A couple years ago I had a full body workout that was so intense that it took me a legit week or more to fully recover
Did way more than my body was ready for at the time
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