Step 1 blast tren Step 2. One set to failure Step 3 profit

Supersets! Yes! Cuts the rest time down to 1 minute! 8-10 reps to painful failure, 3-4 sets. This is exactly how I train. Nice to hear I'm actually doing something right for once... :)

Consistently the most unique and interesting science based resistance training channel on KZfaq. And the dry humor kills me!

I’ve been seeing a functional health doctor who looks at hormone levels and what not and he highly advises workouts less than 45min to optimize testosterone production. He referenced a study - I need to ask him about it - all that to say, I’ve gone from hour work out to 30min and my test has shot up drastically and the way my body is actually using the test is more optimal. Pretty cool stuff!

JEEEZUS your arms have gotten INSANE! That side view at 2:55 had me making sure someone hadnt been screwing around with my media player ratio settings. Freakin' BEAUTIFUL

"but he said" 😂😂😂😂

Ryan- gotta say man.... thank you. You are a fantastic educator and motivator. TUT (lower weight focus on form and time under tension), long head focus, rep until you (truly) fail each set, 5 sets per specific muscle, nutrition recommendations .... the science is real, your knowledge is real (and inspiring) and im seeing gains in just 3 weeks and it feels great, and most importantly sustainable. Thank you. J

excited for the program (yes, I could do it myself, but it's worth getting the program to support all the hard work you put in researching this for the rest of us!

I can speak from experience it works. Iv gone from 5 days 1hr and half a week split to 3x a week for about 45 mins a workout.. i increased volume lowered reps (10-12 to 8-10) focusing on controling each rep. This increases my rest days and i cant deny I've been seeing progress. Stronger def.

nah nah, I go to the gym for 8 hours and go to work for 2 hours. Thats the life/work balance I want.

This would have been really handy BEFORE I hurt myself with 55 minutes of bicep/tricep today. I was kinda happy with myself (seeing as I'm 69 years old and all...) but now I think I'll just snivel. Seriously - I'm new to your channel and loving the content, along with your warped sense of humour - thanks!

Bro, looking like buff Lex Luthor.

I have been doing 30min workouts and seeing gains for a year now. It's all about intensity and time under tension for me.

Owning hair loss like a master 😅 Welcome to the club 🎉

I've been running a similar split for about 2 years now. "Full body" 3 days a week where I focus on one big compound at the beginning of each workout but move the assistance work to the subsequent sessions so I'm fresh for that as well. I have it set up to do 4 Giant sets with antagonists or unrelated groups then the third slot is stuff like Abs, Forearms, Calves etc. Each giant set takes about 2-3 minutes and I give myself between 30s and 1m of rest at the end of the set. From a time-saving perspective I get 6-9 sets per week per group, and on any given day I hit 12 movements plus a quick mile row warmup in about 45m. All that being said, your 100% going to be limited by your work capacity and ability to recover your cardio with this split. I'm a former marathoner so I have cardio covered, but using intensity on every set beats your CNS up real bad. Depending on your training age you are likely going to have to deload and recover way more often than a more traditional split. However, since I developed my split to fit my already over-booked schedule, life already throws me more forced deloads than I'd like.

I’ve been saying this for YEARS. People have always been astonished that I only spend 25 minutes in the gym and look the way I do. You only need 45-60 seconds of rest between sets. I stumbled upon this method because I HATED being at the gym but LOVED going to the gym. Get to the gym and get it over with was my thought process. Now look, it gets me out of the gym faster and it’s beneficial physically. Yes, I’m the OG of this workout and take FULL credit. You’re welcome world.

Ryan, I have been watching your videos for a while and I appreciate all the science mixed with humor you pack into each one. Purchased the plan as a way to say thank you for your hard work man. Appreciate you.

When I was a kid I used to rest 2+mins between sets, and do multiple seats of exercises. When I got older that just seemed pointless and boring to me. Now I do just 1-3 sets per exercise, and rest 15 seconds for small body parts like deltoids and calves, and maybe 30-60 seconds for larger muscle groups. I do low volume, total of 3-6 sets for most body parts, and I do entire upper body in one workout. As a 58 year old, that’s great for rest and recuperation, especially for joints and connective tissue.

Mike Mentzer 1 set to failure for 4-6 exercises per muscle group. Proper failure like you can't lift a fork failure by using drop sets. Time under tension for each set 60s to 120s. Use rest stop or stretched holds for last exercise after failure. Profit. Been doing this an packing on some great size.

I have read heavy breathing is good between sets, because u get rid of lactate even faster...works for me!

This episode really sums up most of the key principles from my personal training classes and how we primarily trained clients at la fitness years ago with 30min sessions

This was super informative. I have absolutely no clue what to do with the info, but I have it now that’s for sure.

Bae wake up Saitama posted

I am retired, I like going to the gym, I work out for about an hour and a half, then I go home and smoke a fine cigar by the pool. thank you

I really like your proportions, your arms and shoulder give you a super soldier look like a gears of war character

I trained pretty much this way from 2000-2005 and built my biggest and best ever physique this way in that time. training only 3-4 times a week and only 40-45 minute workouts. I kept all rest times to only 60 seconds (your body will get used to it even on heavy compounds) . I did straight sets and added drop sets, rest pause etc without substituting straight sets for them. I only did super sets when training arms. I basically crammed in as much intensity with as much volume as possible every session within a 'short' time frame

Your videos helped me over the years! Keep it up brother!

No boofing creatine??? Pfft, I'm out bro. FYI, mixing 10 grams of creatine in 3 ounces of water and freezing them in popsicle molds then keistering one 5 minutes before workout gives you optimum core cooling and muscle regeneration.

Great video again. I hit the gym every day, I take 30 second rest between sets and lately I’ve upped my sets from 4 to 5 and I feel like I’m gonna barf up a lung when I leave the gym and I’m hot and sweaty. I’m 63 and still fighting the fat gut syndrome.

If you wanted to post the program now so I could start tomorrow, I'd buy it and it'd be great.

It’s funny that all the bodybuilder magazines used to show you these 6 day a week splits where you trained each body part with as much as 40 sets each. Then I read something (I think it was Sergio Oliva - maybe not?) that said if you can train it over 20 sets, you aren’t training hard enough; and it made a lot of sense. Now I see programs from guys like Christian Thibaudeau that really emphasize shorter rest periods, and the use of intensity techniques rather than a boatload of sets. Really makes me feel like we are righting the wrongs of what was published out there all those years ago! The average person who isn’t genetically gifted and taking a boatload of steroids just can’t recover from 2 hour sessions on a single body part. (I’m not against steroids, I’m just saying that without them, the recovery is much more limited). Very pleased to see that Ryan is giving this training methodology some much needed attention for the community! Shorter workouts, less sets, intensity techniques (drop sets, rest/pause sets, and even cluster reps to some extent) are some of my favorites! End of set stretching is absolutely brutal!! lol - in a good way!

You’re a trip! I like your style though. I’ve been in the gym since high school, I’m 36 now. I thought I knew most everything there is about the gym life. But, I then I came across your crazy ass and I’ve actually learned a lot. I was plateaued at 210. After 4 months I’m at 218. I just wanted to say Thank you. You’re doing a good job bro. Keep it up.

Bought the 30 min program. Did chest/tri/abs today. Incredible pump, arms are shaking like new born baby calf legs out of the chute. Good shit. Not looking forward to leg day.

looking forward to the workout. Always crunched for time so....

Instructions unclear, snorted Creatine, Protein up butt.

that 8ball comment was fkkn hilarious 🤣🤣🤣🤣

I reduced my workouts to 30 minutes a couple years ago. So much more sustainable in the long run.

Ryan.....Fix the gap in that damn wall man. Months I've been staring at it. Great video, thank you for the content.

Brilliant video, I prefer to train predominantly with standard sets because reducing time in general as Ryan points out if done properly absolutely sucks and even antagonistic supersets need consideration. As an example doing heavy bench press to heavy rows will regardless of the antagonistic nature have a fair bit of systemic fatigue carry over from a heavy compound. For me I like upper-lower and usually train for about 1hr 30 (with 30 mins taken up by warmup sets so around an hour of 'work'). Had an upper day yesterday where needed to be in and out the door in an hour so went true superset all the way other than arms where just rest paused the hell out of biceps and triceps. Know it's not scientific proof but my doms are raging today, also just one of them days, that maybe due to good sleep or being well carbed up I was really in the zone.

i've watched this serious where you go deeper into workouts is super interesting. Is it maybe possible to put the resource in the description so i can see it myself and learn from it

7:03 i think their confusion with cluster sets is primarily the intent. Cluster sets are primarily utilized for neurological adaptations ( power or absolute strength via improvement in intra and intermuscular coordination). I generally dismiss studies from collegiate settings concerning these populations for several flaws: 1.the population. If you select 20 untrained individuals, their intra and intermuscular coordination isnt going to be as high as a trained individuals. Untrained individuals usually dont match well with percentage based sets( can do 15 reps @ 80%, can do 1 at 90%). Additionally due to untrained individuals lacking neural adaptations, their body will develop the neural adaptations over roughly 8-16 weeks (if truly untrained, not detrained, or hyperresponsive individuals or exercise selection is machine based rather than traditional strength measures). This usually runs the full length of a college based study due to restrictions. 2. The length of the study is extremely important. There was a study several years ago that stated that contrast training (high load coumpound paired with jump or explosive or pliometric movement with rest between pairs and sets) was not effective for improving kpi's of power ( cmj broad etc). The study ran i believe either 12 or 16 weeks. The original implementation and literature state that the realization of the progress would take 20 weeks before improvement would show then skyrocket. But collegiate studies typically run 12-16 weeks due to semesters. Science doesnt care about your term paper deadline. 3. Exercises, rep schemes, and microcycles dont exist in isolation. What type of training is occurring in addition? Is it a traditional periodization model? Block? Undulating? Daily or weekly Undulating? Auto regulation via apre? Velocity based? Fluid periodization? What other exercises were implemented? What is the frequency? Week or 10 day microcycles? What recovery or readiness metrics were tracked? How was retention? What exclusion criteria were implemented? These things matter, as well as the psychology of the individuals involved. Charles poliquin had a q&a over 10 years ago pointing out that the science generally trails the practitioners in the western world by decades due to the over emphasis on publishing studies. His example ironically was cluster sets.

30 mins getting ready and going to the gym 30 mins exercise 30 mins cool down, getting home, showering (optional), getting changed No matter how you put it, a "30 min" routine will ultimately result in 1.5 hours. If you don't have the time, chose another way to keep fit. Bodybuilding isn't for everyone and that is OK (and liberating) to admit. Live in reality people.

So informative and I am gonna apply them into my workout, but I have to note; thank you for making your videos funny and not booring I legit laughed my ass off

Ryan is the thickest, funniest, most knowledgeable egghead on youtube. Good on him!

I used to tell others that anything more than 1 hour was too long unless you're doing cardo after. I used to have a PPL regimen 6 times a week. Active short breaks, and i would do mainly hypertrophy training with crazy amount of sets/reps and, some days, strength training. People were wondering how i got so strong and big/shredded 😅 now I'm healing from a herniated disk that i got from MMA, all I'll say is make sure you guys take off some time to heal properly, even if it's a month. Ive had this injury for almost 3 years but I'm slowly getting back to 💯

This is what I do on nights where I get to the gym too late. 30 minutes & target different body parts to “rest” the body muscle that just got stretched

Waiting for the new plan!

Feels good to see support for my decision to have a shoulder day by itself. You just cant hit everything in the shoulder without giving it its own day

Lately I've done 3 sets of 100 reps and low weight and it absolutely blasted my arms. Felt like my muscle was gonna pop outta my skin

The size of that microphone is the best part of the video. Makes the arms look huge.

It looks like you ate the guy that I started following when you started this channel. So fuckin awesome.

I use a timer on my phone. This helps immensely

60 second rest period is GREAT, if you eat sufficient carbs. I’m on low carb cut and it takes 90+ seconds to recover. I’m just soo weak between sets.

Ryan thanks for all you do and the enthusiasm in which you relay your hard earned information. Plus....I am not sure what you are doing but you are getting bigger and your arms are looking nuts. Enjoy the journey and keep on boofing that creatine son!!!

For even more fun, add in partials til you can't move then do your interset stretching! To go even crazier add in Dc's extreme stretching for a minute after each bodypart. Fun for the whole family. 😊

I would love to see you come up with a kettlebell work out

Impressive! Efficient workouts for maximum gains💪

Did that close up scare the $#it out of anyone else??

Thats one mighty buffed beard! And biceps. And... and...😂

HIT training is the best for me. 1 set to failure and beyond failure per week.

Damn Ryan, not 100 situps, 100 push-ups and a 10km run?

I've been doing 30 second rest on all machines and cables for the past 2 years and the improvements in my physique have been great. Unless you're a powerlifter doing heavy compounds, resting more than 30 seconds is detrimental...

I used to work out while in the military. Since I retired I haven't worked out in years. So, do you think your 30-minute program is a good place to start? The $20 would be money well spent.

Sit on my couch watching videos on how I can cut my time working out if I ever start

Ryan we've had this type of workout for 70 years. It's called HIT and it is TRUTH!!

Subs gonna keep exploding with content like this. You doin it right and will all pay off.

Honestly its never a time issue for me. My biggest obstacle is that working out causes my brain to just bombard me with intrusive thoughts of self-h@rm. Im normally not a depressed or anxious person, but after a week or two of lifting in the gym I start losing mind. If i ignore the early symptoms and just push through, eventually it becomes impossible to get to sleep without some sort of sleep aid, and beyond that i just start getting noticeably duller and worse off. My body treats working out like a poison, and i dont know how to fix it.

Thanks, you're a good one 👍

Apparently our fiscal weeks don't line up. Ship it already

A collab video with you would be amazing. All this short punchy jokes you put in your videos…😂 love ‘em!

Love all your scientific input! Please drop the drum solo!

I’m not sure what this is, but I’ll give you hammer curls, for example. I start out with a 100s I do 10 of those I go to 95. I do 10 of those I go to 90. I do 10 of those all the way down to 5 pounds. I do 10 reps every single one. From 100 to 50 in between those sets, I take two minutes when I get to the 50s I drop it to one minute. I do this for a lot of other muscle group as well. I actually reverse it with some other muscle group and do a lot of wraps and then just work my way up.

Been a while since last time o saw one of this videos. What kind o gear are you on?😮😮

From my experience 45-60 minutes is the sweet spot

Great video. What if you cannot do all the big lifts? Bench, Squats, Deads? Give up? PS: Are you ever going to finish your gym?

Fruit roll up my muscle was way too accurate 😂😂😂😂

I've done it for 45 minutes, 8 different sits, 3 to 4 reps each for 3.5 years. I can dead lift 400 bench 200 now because I listen to this guy and others like Sean and Tanner and Johnny. I'm natty and can't afford juicing up. I'm 38

Ive preferred to work out this way for years. I just utilize the breaks between sets to do another set with a different muscle group. (Example) I always group 4 exercises together. I'll do sets on bench press, then I'll do sets of squats, and then fly's for the center chest then leg extensions). Everything nonstop. High rep.

Now I’m gonna need that 15 minute workout, Mr Clean

I thought you did a a stem cell hair treatment. Can you give feedback on the process?

'But he said'... That got me to sub right there.

This guy just seems to be getting bigger with each video he puts out.

glad that you are embracing the bald life, and not covering it up. props!

It seems as though study after study done looking at variations yields very little difference between whatever they are comparing-like every time. Seems like the best plan is to go into the gym and work up a sweat, work hard enough to get a little winded after each set. Rinse repeat several times per week for 5-10 years and you’ll be good. Oh, eat well and get some rest. 👍🏼

"Gimme another week" ... RESPECT

Cool water bucket for the hands, 30-45 seconds. Quick recovery for next set. Huberman podcast covers it.

Jesus bro 2:27 your arm looks like a He-Man Action Figure.

Ryan Humiston is the hilariously, fitness best! Grateful for the educational information! Awesome physique!

Not gonna lie, this guy looks good for being in his 50’s

High intensity as Mike Mentzer showed is the way to gains. When one wants to maximize and has a limited time to spend in the gym; go High intensity & infrequent....

I don’t know where I would be without your content Ryan.. Copenhagen 🇩🇰supports

According to Wolf coaching, optimal rest time between sets is actual 1-2minutes. So about 1 minute and 30 seconds would be prime.

For maintenance, for a guy who is 65, it's surprisingly easy to maintain, but that assumes you have been training for decades and have a base. 30 minutes is plenty of time to get enough stimulus assuming your training intensely

Low volume high intensity sets, for me personally, work fantastic to put on muscle.

Love watching his videos super funny knows his shit!

Jesus dude. Your arms are huge! Another great video.

Great video! The majority that swear by high volume training are mostly addicted to the pump (in a nutshell.)

When you came onto KZfaq you forced other creators to level up. Thank you from all of us !

Happy to see that Ryan has gone full on bald and let go of them few strands atop the scalp. Letting go can be hard...I felt like I needed therapy. Great upload dude

Omg, that house screams north Scottsdale