I’ve listened to this Podacst several times and makes so much sense! Reminds me of when I had a personal trainer. I always left the workouts feeling we could have done more. After several months of training. I couldn’t believe the gains! No injuries and I was having a great time

I've actually started training like this 9 months ago. It makes sense. I started doing this cause I didn't want to be sore at work and also want to train the next day as well. Works great for me.

I only train 3 times a week and diet 6 days a week lost 20 pounds in 3 months and im starting to gain musclee! Things are looking good there is no reason to rushh,its better to make it a lifestyle

Fitness can often be more confusing than helpful considering the fact that all the information out there will inevitably contradict itself. It is safe to say that there is no universal blueprint on how to reach your fitness goals. It is a matter of self awareness and discovering what fitness approach holds true to you specifically. I think we get caught up in imitating other peoples results and comparing ourselves when in fact no human being is identical. We have to learn for ourselves through trial and error and having the patience to experiment with the ins and outs of it all.

I had already seen this but this hits differently when you're stuck at home due to an injury. Can't wait to go back to training but will definitely look for that flow state and not always try to go 11/10 but 7/10. Great stuff

I think in our culture we are bred believe we have to push ourselves to the brink in order to achieve results. Whether it be a diet, a work out or work in general. The truth is, we burn out on this path. Firas nailed it, by informing us that its CONSISTENCY over INTENSITY. I know I feel more energized, more alive and in a better state of mind when I'm practicing this way of thinking.

This is a BRILLIANT rework of the podcast. Thank you.

Consistency over Intensity! That's how you become great at anything!

He's a genius. Firas knows his stuff

For Goggins, everyday has to be "fight day". His _primary_ goal is not to compete with anybody; he's fighting his past mediocre self. Now every day is "fight day" because the debts from his past has come due and he intends to pay 'em all, with interest. Damn that man got me hyped-up!

I've struggled with this basically my entire adult life. I started training hard for several months but then gave up for the next year. It became a cycle and every time, I give up for longer periods of time. I am just getting back to the gym after letting myself go for the last three years. My first couple times in and I was getting back to that sick to my stomach kind of intensity which is double lame because I wasn't even working that hard. I need to remind myself to listen to my body. Pushing myself isn't good for my long term goals. I want my fitness to be part of my lifestyle and I'll never get there if I burn myself out every time I try again. It's so tempting because I want to perform at a higher level, but I'll only get there through consistency.

Firas blows my mind every time. A wealth of knowledge he holds for sure.

Since I've given up caffeine, sugars and junk food I dont have any aches n pains , zero soreness after training. Sugar causes inflammation resulting in soreness

This is especially important for longevity. I'm just now learning this at 47 after 25 years of killing it with sheer intensity almost every workout. I aged my body faster by not being gentle with it. Its a hard way to give up when you love it so much but if you want to train well into your elderly years pain and injury free its best to heed to this advice.

I worked this out myself after like ten years of training hard. During those ten years I'd "rest" for a few months at a time because I'd be turned off by the anxiety. I then realised moderation and techniques were essential to consistent training. Flow is go. Thanks Firas!

Woke up sore AF from yesterday's workout and here I am

Volume is not a driver of STRENGTH but intensity.

I am a follower of Goggins. I train everyday but I must admit, I go hard but the more that I do it consistently, the harder it becomes to do it daily. But I still do it everyday, some days I feel my body breaking and struggle to finish a set with my usual rep count. this at 4:18 consistency over intensity is really good. It felt like I got another puzzle piece for my fitness goals Thank you!

Firas is very smart . His examples can show-if u are consistent its very productive

Great advise for how to maintain fitness and skill for the long term. Also, the point on exposing people to the addiction of activity is spot on. So many more people would be fit if only they could be exposed to the good without suffering from overtraining.

My grandfather said a similar thing about eating. You should always end your meals feeling a little hungry

I usually surf five days mornings a week . I used to stay out there for at least 2hrs but now I leave after like 1hr or maybe 1.5hrs . I find that I start getting tired and making mistakes and can turn a good surf into frustration . I know some guys who stay out for 3hrs (somehow) . This makes sense to me . Good stuff .

Done this with my running , went from 252lbs to 142 when I was at my peak marathon running , half marathon was my best distance , I ran everyday once weekly ran 10mile and once an month 20 plus miles , currently at 192 however of the running and walking more ( have dogs ) and doing weight training , I stand by healthy body the rest takes care of its self .

this is very underrated advice

GENIUS. Thank you Firas and Joe. Makes perfect sense. Also, redlining and taxing your body increases great risk of injury.

It's all about consistency. If you can only be consistent 3 days a week, great. If it's 5 that's great too...But if you're going hard 6 days a week, dieting etc. for a month, even if you do get some results, you'll burn out and go back to your old ways. Better to build up consistency over the long term.....Consistency is a muscle like anything else....

I train Jiu Jitsu 6 and sometimes 7 times a week and people ask me how? This is how! Train everyday at 70-75% of Max capacity, have fun and find Flow. This is beautiful advice

The genius behind this 🙌

I never had someone explain it that way, this may be a game changer for me

Dude that made so much sense. 11 years ago i decided ti work out went in was doing a routine that a trainer got me started w. I also rode a bike everyday every where i went. I enjoyed the riding the bike and working out i went in everyday and worked out. I didn’t kill myself bcuz i had to still ride. Then some things happen in my life that caused me to stop. Tried to get back on a few occasions had no success. Then one day about two years ago I make up my mind that okay I am doing this i work 4-5 days felt good i was a little sore but hey that was okay. I was going along but a couple of things were not happening no real discernible growth (i do have to say my goal was strength and endurance i was 53 when i started this) So, i changed my diet and changed some of the training regimen. I also upped my time and what i found was i was more tired physically and mentally and felt leas able to put the work in that before. So i took tine off which was a huge mistake bcuz i then started to put off more and more. Anyway Thanks Joe and Firas bcuz i see what i need to do to get back to training.

Now go tell this to goggins!

I have been into this training system and it's one of the greatest and best desitions ever

People who over train will love this advice. People who train correctly will disregard it.

Amazing! Thank you. That was what I searched for. I always did to much. The second day after training I felt down and without happyness.

Best video I’ve seen in a while..

I like being sore. It makes me feel like I've done something. It also feels good in a weird way

Agreed, it’s all about listening to your body and letting it guide you to the next step. Staying out of your head and negative self talk. Trusting and having faith your body can do it.

as a "personal trainer" myself... this is why i'd say it's more challenging for an every day human looking to benefit from exercise than an athlete. the athlete has foreseeable goals, targets, and schedule. oppose to the every day human just looking to "better themselves" which, is very broad, vague, and unique in comparison.

Great video!

Is this like "greasing the groove" training?

I really love his ideas.. Love u guys❤️❤️❤️❤️

Just discovered your channel man! It's awesome! Thanks

This is such amazing advice thank you so much firas for confirming what i already believe

This is great and timely.

i love this slideshow to go with the commentary

Spot on advice .

Firas point of reference is professional athletes. That is the reason that he says "never be sore", as his students have to train 2-3 times a day and therefore cannot go all out for in each session. But when you work a desk job and you can only get to the gym 3-4 times a week, you better push your self to the limit and get sore! Otherwise, you lost your chance to give your body a reason to change.

bro Im 40. Im always sore. Even if I don't workout I'm sore. But FR this makes me feel a lot better about my BJJ training. I go 6 days a week, but I limit my sparring to 2-3 rounds and sometimes only drill. My goal is no matter what I hit 6 days a week even if I only drill for 6 days.

Good vid! Nice job!

I first listened to this a couple years ago and its good to hear it again. Its easy to overtrain and go too hard. It also goes hand in hand with learning muay thai because the Thais have a traditionally high volume training regimen.

This is brilliant.

Thank you this was a lot of help to learn!

I am a 62 year old blue belt who trains BJJ 5 times per week and I approve this message.

This is how all the top track sprinters train.

Very helpful video. Thank you.

Same concept as Pavel Tsatsouline"s Naked Warrior book!

Perfectly balanced, as all things should be... “Thanos”

This is a very controversial philosophy but the man has results. Dare I say that the truth is somewhere in the middle between his view and the view he's trying to refute?

this makes so much sense

This doesn’t apply to everyone. Some people don’t train everyday anyway..

Wow.. What a new perspective to daily habit building !!! Thankyou so much. 🙏🙏

This has been a great moral buster for me today. Thank you. Going to go train now😎👊💪❤️

"Im a big believer of never being sore" said no bodybuilder ever. lmao

Great video thanks

Great edition.

Well done video!

this was so good.

You have to understand he is referring to training as a fighter/martial artist, hence the word 'train'. Going to the gym to lift weights is 'going to the gym'... as a martial artist a large majority of what you do is the martial art hence that is called training

This is such good advice

Its not about who trains more though.. its about how smart you train in less time... this all is objective anyway! Different people different goals. But if the goal was for maximum muscle gain, then being sore comes with it. If youre an athelete, then volume would matter more. It all depends on the circumstance(s).

In 3rd grade we had quarterly physical tests in P.E. I came home sad the first quarter because I couldn’t do as many as the other kids. And I told dad. The next quarter I broke the school record. 26 . Needless to say I couldn’t follow your method to achieve this.. if I could only do 5 then I’d do 5 then Dad would spot me for 10 more. Past failure over and over. If you have less ambitious goals like just maintaining then your method sounds great.

After you listen to this and think weak workouts are the way to go....listen to the podcast about a wrestler mindset....every day is a burnout and that's what makes you mentally tough

Four should be your maximum because that means you can control the weight and bar. Anybody can pick up a barbell, bounce it off their chest and put it back up.

Depends what you want to achieve

Grand!

A lot of people didn't read the title this video wasn't about building muscle it's about training

for martial artists, this type of training is perfect but not for bodybuilders

Context is key to this. A indicator to over training having to convince your self to train because you don't want to!

What i gathered is that you should not over train to exhaustion if you want to see results. Then once in a while train to your maximum to help you build mental strength and to see where you improved from your training.

I agree with him in not being sore, you should only go it enough to stimulate the muscle to grow and get stronger.

So true 👏🏽

Exactly he so right. But you still need rest.

This video blurred the line so badly between skill training and strength training.

He is right and what I do is make the extreme normal. Yesterday I went skiing at alta for like 2 hours, played 2 games of basketball and stopped after a mid range game winner feeling fresh still and had to cut my workout short after squats at 365, bodyweight pistol squats, and powercleans at 225. I had to go to work and then did a sort of physical job for 8 hours. Im doing it again today with more upper body. Like a coal miner who pushes the heavy cart all day, i dont take off days, I can be exerted all day and still push the 800 lb coal cart like its my job. Heavy every day, cardio every day, make it normal so it doesnt make you sore. Like farmer strength. Its just what you do.

Notice how ppl start working out, feel good at first, then 3 months in they quit and restart the cycle every so often. Go 60%-80% most of the time and 90%-100% sometimes and you'll be healthier, more skilled at whatever you're doing, most likely injury free and you'll stick to it

TQ Amazing ❤️❤️❤️

He is right.

I really do like this style of training as I tried it out for a month. The only problem is that I don't think it applies to everything and everyone. Especially for weightlifting hypertrophy training. Firas' advice makes much more sense when doing athletic training for a sport/event because i do believe volume is much more important in that aspect. But for the average joe that goes to the gym and does weightlifting, most people don't want to workout every single day of the week and everyone has different goals that can contradict to this. I truly believe that there is no "1 size fits all" within the fitness industry. There is no workout that will work for everybody. There are no certain exercises or certain diets that work for everybody. I think as long as you find what you enjoy, what works for you, and if you're seeing results, then great! But whatever workout regime you're doing, might not mean it will work someone else.

makes sense . i started exercising again a year ago but thought i was suckin at it cause im only sore once in a while . when i was young and raced bikes i way over trained 400 miles a week and just hit major burnout a year or so later and just usually dreaded getting on the bike. maximum effort or giving 100% doesn't actually exist , cause if you gave 100% you'd literally die and exit earth.

It’s important to understand the context. Firas is talking about how his athletes should work.

People like to bifurcate strength and endurance and cite the science behind it. Not that I don’t believe in the difference between fast twitch and endurance muscle but I do believe in increasing the threshold of both and being able to do more strength training over a longer period of time at high intensity while achieving flow state. I say this anecdotally and it’s just my opinion. But I also do agree that one shouldn’t be extremely sore after every workout, and hurt to the point of muscle failure. But a little soreness, and then a little bit of light training Of the same exercise, great amounts of sleep, and food will all add up to gains in muscle and technique.

Tell this to ronnie "yeah buddy" coleman

Unfortunately the soreness thing is false. Soreness is a poor example of ‘overtraining’. I can make myself extremely sore, and still have a workout that isn’t stimulating in the slightest. And visa versa. Muscle soreness is mainly associated with 2 things. Eccentric stress/ stretching the muscle under load or doing an exercise that your muscle isn’t used to. 2 - 3 sets of a weighted stretch will create soreness. Does that mean I was overtraining?

How’s the dude bleeding doing a deadlift... that’s hard core

Research says novel stimuli create soreness. So if you’re jumping back in or doing new movements soreness is still going to happen. That said, I follow this guys advice to a degree. Definitely onto something.

This makes a lot of sense

Well said

Big fan!

So when you're sore you just quit? What? When you're sore, stretch out and get with it.

Sorry bad english. I am 34 years old. Never exercised. I am general laborer. I can pick up my wife and 12 year old son both in the same time, walk with them on my shoulders 100 feets without a sweаt. My weight is 176 pounds. Often showel work brought me pain in the spine. I wounder - if I exercised... what can I able to achive l?