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Rust Cohle
Baton rouge
Member since Mar 2014
1481 posts

A tweet-Save time in the gym, get better results, all backed by science.
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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


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: A tweet-Save time in the gym, get better results, all backed by science.
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.


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StringedInstruments
Auburn Fan
Member since Oct 2013
13580 posts

re: A tweet-Save time in the gym, get better results, all backed by science.
“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.


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Powerman
LSU Fan
Member since Jan 2004
149515 posts

re: A tweet-Save time in the gym, get better results, all backed by science.
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


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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: A tweet-Save time in the gym, get better results, all backed by science.
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.


Powerman
LSU Fan
Member since Jan 2004
149515 posts

re: A tweet-Save time in the gym, get better results, all backed by science.
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


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