I've been doing it for years since I read the 4 Hour Body. This is the same workout he wrote in the book. Awesome workout for staying in great shape avoiding any injuries which is crucial while getting older. Little muscle growth though, but happy to say lean and toned as heck at 50 when people tell me I have a 20 year old looking body. So this practice really worked out for me.

I sense that whatever comes out your mouth people always have something bad to say. It must be hard to experiment on your own body and people taking it for granted because they learned things otherwise. Hoping you the best in life mr. ferriss! I know you don’t know me but I am glad to have you influencing my life! I went into depression last year and clearly you talking about stoicism and fear setting started me in the path to healing. I’m doing well these days and hoping you continue doing what you do! (saving lives) I appreciate you mr. ferriss! Cheers to the Good Life! 🥂

The three biggest mistakes most people make with their workouts are doing too much exercise, too often, but not working nearly hard enough. Most people would be better off performing only one set to failure of one or two exercises per muscle group, twice weekly or less, using only moderate loads and very strict form.

- Volume has been shown to be the key driver of hypertrophy. So either adding more weight to the bar, or adding extra reps/sets to increase the volume over time is key. Lifting weights heavy enough to put you 1 or 2 reps from failure in the 5-15 rep range is ideal for hypertrophy but mix up the rep ranges and get some around the 15-30 rep max mark too. - Calorie surplus is paramount unless you're a very beginner or coming back to the gym as a detained but experienced lifter (then body recomposition is possible). Around a 100-300 surplus is a nice start. - A daily protein intake of 1g per lb of lean body mass (fat free mass) is optimal but some like 1g/lb of bodyweight to be safe. After working out total calories and protein calories, go for about 15-30% calories from healthy fats and the remaining as (preferably complex) carbs to fuel gym performance. - Focus on compound lifts primarily. Ideally a horizontal pressing move, vertical pressing move, horizontal pull move, vertical pull then a hip hinge movement (deadlift example) and a squat. - Frequency research shows that even if volume is equal, training each muscle group twice per week is more effective than once per week. - If you're worried about fast fat gain (a small amount is inevitable) then aiming for +1-2lb per month (based on weekly weigh in averages) is a safe bet. Adjust calorie total up or down to dial in this rate of gain. - Most supplements are a waste of money. Multivitamin and fish oil tablets are a good way to go, protein powder isn't magical but can make the daily intake more convenient, and creatine and caffeine are all a sure fire way to improve energy and output in the gym. Just trying to help people who might want to know these things.

Loving all these videos Tim. Please keep it up.

Omg I was literally thinking about this today. You so awesome with the timing of posting this.

I loved the 4hr body! I started following Occam's Protocol minimalist workout two weeks ago, but I was wondering if you recommend this workout or the geek to freak one, which you mention in this video, more?

I missed you, dude. Was particularly looking for working out advice since I hadn't heard much from you since the 4HB. Good looks, bro. And glad to hear you still agree with most the advice.

This is exactly what Mike Mentzer advocated, and what Dorian Yates practiced - both were massive from this. Lots of recuperation time to “grow”.

I wish you could interview mark rippetoe. I know you read his practical programming some day cause you mentioned it before

Yes, don't forget - it takes time, patience and consistency!

Hi TIm, Is the wrist band to practice embarrassment as part of being stoic. If it is it's not working, its looking stylish.

Hey Tim what are your thoughts on intermittent fasting? I know you talk a lot about 30g of protein 30 min within waking up. Just interested in your thoughts

Body by science. Great book.

I died a little at "eat beans and macaroni."

Tim, I wanna see this workout from you.

If you were trying to maintain muscle but cut body fat, would you keep the same workout routine and cut what you eat? Or would the workout routine change as well?

Thoughts on resistance bands with same protocol since the toughest part of the workout is when band is most extended?

Great sharing Tim! Thank you for your self-experimentalism based teachings

1. Overlifting 2. Eating too little (calories)

Anytone told you you're starting to look like Kane from the Command and Conquer series? It's a badass look, lol.

Are the supplements you recommend in 4HB really necessary? No problem with creatine...but the other stuff for cholesterol, etc.

I can't recommend the Agoge Diet enough, that stuff helped me gain so much muscle.

I did the 4 hour body for a month & lost 7kg, people noticed it in my appearance (didn’t do the cold baths though) just stuck to the meal plan & did light exercise but nothing more than normal

Technically it's a super series workout with lowering weights to burn muscles until you have no weight in the machine left. You cannot do more, lower weight a little then continue. However in the Coronado experiment that he is referring to they had to do like 15 strength exercises which is alot for one workout and no wonder why in advanced workouts you split the workouts

Hey Tim I ve read the 4 hour body and I truly loved your book!I have read also the 4 hour workweek and took of Titans ! I have my BSC in sports science and I have been lifting weights for 15 years .Is it possible to creat muscle hypertrophy with your instructions?i m a little sceptical because I know that you need to perform 20-24 sets per workout for muscle hypertrophy and you re saying that my workout will be 5-10 minutes and I will have to perform one exercise and not multiple sets .I find it quite intriguing and that’s why I m going to give it a try the first program you mentioned push-pull -legs*2 on Monday and Friday P.S.I am huge fan of you and your work,lots of love!!

I m still looking for the second leg exercise. Maybe leg press and hip thrusts. Leg machines are really meh 😂

This works

Is 5/5 cadence so important? Isn't TimeUnderTension the KEY? I always try to hit recommended TimeUnderTension and Muscle Failure as you mentioned in book. I now do 2/2 cadence - something between.

So to summarize: push pull 5-10 seconds about 7 reps 1 set failure? Thats it ?

How long do you rest in between sets?

Accept from Tim's nutritional point of view wich i dont realy agree with, i really like this workout method and it basically really makes sense! My quastion is how can this programm be combined with cardio for purposes of lowering body fat percentance? (Im not assuming cardio is necessary but i just really like doing it.)

So three exercises PPL each workout with three different PPL the second workout?

I literally have eaten 5 meals a day for a month and with those meals i drank protein shakes and about 3 of those a day along with the food it was very expensive. Worked out every other day until failure every other day and i started at 130 lbs im at 124.

Doing sets to failure everytime you lift is a horrible idea. That will lead to exactly what he said you are trying to avoid, over fatigue and injury.

As always you've done the research, deconstructed the mechanisms and given us the best bang for our buck. Cheers Tim.

>failure for novices >Only machines Damn

this works pretty good for beginner size and strength .

Interesting

Controversial. But worth a try.

Excellent advice!

Recap: 1: Keep it simple 2: Eat more 3: More time under tension and always to failure

I love him though this is for those who just wants to stay healthy but definitely not enough for guys who prefers to look like a male model.

My farts brought me back to this video. Thanks Tim!

You're doing God's work Tim ;)

Failure is mf unreal. This way of lifting is the hardest, most unreal I’ve ever done. 6 movements, 8 to 12 10 sec reps to complete failure. This is more than most can bare once a month yet twice a week. It’s a different failure when you’re beyond the 90 second mark. Nervous system gets really rattled.

At 1:30, he says "never repeating the same exercise twice". What exactly does he mean by that?

Why say use machines? From what I've read, they're a huge reason for injury, since they prevent the muscle from moving through it's natural path.

Pretty much what Mike Mentzer said except add Dianobol.

I sense the influence of Pavel Tsatsouline here, big multi muscle group movements, enough to simulate and not more.

Occam's protocol from 4 Hour Body is the thing to follow if you're a skinny dude.

How do I not go bald ?

Do less, get bigger without injury. I’m going to be swole!

Whoa.....all of his advice is what I have been doing intuitively....crazy

Por favor tim ferris poner subtitulos en español para tus subscriptores latinos....

I don't know what to believe. Some people say that "no pain no gain" which means that in order to gain muscle mass, you need to tear up and injure lots of muscle mass. That way, your body starts to repair the muscle mass and create some more. Meanwhile, this dude tells me not to injure your muscle. I'm confused TBH. :/.

this sounds as the mike mentzer heavy duty training protocol

Tested GOMAD (nixed my daily smoothie) and GOMAD + Machine Workout. One week so far with alternate dance and machines on an EOD cycle. So. Day 1 Test: GOMAD Result: Tooty and Bloated Tummy (ugh. shaped like the letter 'D'. Letter 'B' if you add the boobies). To commit to this, I replaced H20 bottle with a one gallon glass milk jug. Took it with me to work and dance class. I was fine at work. Locked myself in my office downed 2 cups before dance. Dance class; I got a lot of side-eye from the gals but hey. I was able to find my milk among the cookie-cutter containers. Halfway through the sesh my body got noisy. Step. Toot. Step, step. Toot toot. Peeps gave me more leg room to move. Yea! EOD I drank half a gallon and result is listed above. Lesson: No movement (krumping, twerking, shaking what your mama gave you...) no restrictive clothing (pants, skirts..) after four cups. Day 2 Test: GOMAD + Machine Workout Result: Same as Day 1. Add sore glutes. Milk jug in tow, after downing 3 cups during my meeting, went to the gym to forgo my weights, bench, and bar to test the machine work out. Guys were more than willing to give up their beloved machines--it must be the milk-superpowers that be--I didn't have to work in between sets. Yea! Leg press, chest press, row. Cables (for legs), pull up, fly. All on machines. Felt strong-ish but miss my planks and kettle bells. Lesson: Done with GOMAD. Milk gets warm after toting it around town in 80+ degree weather. Cold milk = palatable and un-smelly. Tootness is getting to me. After one week: Keeping the machine workout; going to test for a month. Got my baseline muscle mass taken a week before, so I curious how my body mass will change. Anyone have any great mac and cheese recipes? Best!

Would make my day if Tim could reply to this comment ! You'e awesome thank you for sharing your wisdom.

What is the lavalier microphone he uses?

I picture that typical Mark Rippetoe's face ;)

Minimum effective dose = gallon of milk per day

Hey Tim, since you're a fan of the Brave browser, why don't you verify this channel with Brave Payments? I just sent your channel a $BAT micro-donation.

doing push, pull legs push,, pull legs

Does this apply for women or just men??

similar to Mike mentzers HIT

What about cardio??

Sleep! Poor sleep puts your body in a catabolic state!

Tim please share your thoughts and experiment in the trending Carnivore diet!

VOLUME has shown to be one of/THE biggest drivers of hypertrophy. Why go to failure 2x per week? Add more volume. A 20 min workout two days per week is NOT going to cut it if you want to add muscle. Leave some reps in the tank, lift frequently, eat real food. NOT BEANS. MOAR STEAK. and get enough sleep. Why would i take hypertrophy advice from this guy?

What about sleep?

Just so everyone knows. . . That's how all your friends feel about your beard, too . . .

GOMAD LOL!

My dude, Timmy, where can I watch you deadlifting 650 lb??? You claim it in you book about cooking. Your word is your bond. Where is that video?

But why...???

I'm considering the gallon of milk a day :D

I like Tim's keeping it simple approach, but gallon of milk, beans and Mac n cheese... Really? What is this, highschool gym tips by Tim? Sounds like chronic gut inflammation and brain fog to me.

GOMAD gave my uncle kidney stones back in his 20s. Would not recommend

Where are your muscles Tim???? how come you dont apply your techniques on yourself?

Seems like he hasn't been keeping up with the research.

This is stupid if you want to get buff loo

Did he just recommend to use machines ?

When in doubt eat more.

getting exercise lesson from tim is ike learning how to fix a car from a fisherman

dude I had more muscle than you when I was in the 10th grade. Why would anyone listen to you about how to gain muscle?

He should take his own advice

So sick of that chipmunk dub trap music people keep making

Nonsensical.

Skinny guy tells you how to build muscle

Some of the worst advice I've heard related to lifting. Don't go to failure. Lift heavy, and use compound movements using barbells, not machines.

THE BUTTONS OF THE SHIRT ARE SOOOOOOO ANNOYING

wait, where is his muscle? scrawny guy trying to give muscle advice

Gallon of milk what em I a calf growing to be a hefer? Omg what a bad advice Tim!

Keep in youre lane Ferris, keep in your lane..

Tim, stay in your lane. You aren't exactly a beacon of physical fitness, and a lot of the advice here is pure broscience.

👎

This is absolute nonsense.

Says the skinny guy with little to no muscle. Thanks a bunch unqualified "guru"!

I can't recommend the Agoge Diet enough, that stuff helped me gain so much muscle.