Transform Your Body in Just 20 Minutes a Day: Build Muscle, Get Fit, and Stay Lean

Transform Your Body in Just 20 Minutes a Day: Build Muscle, Get Fit, and Stay Lean | Mind Pump 1890

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Күн бұрын

00:00 Intro
00:41 Believe it or not, the workout that could build the MOST muscle might ACTUALLY only be 20 minutes!
04:31 Recovery and adaptation are NOT the same thing.
11:55 What we can learn from Olympic lifters.
Six Reasons Why Short Frequent Workouts May be Superior to Long Less Frequent Workouts.
15:34 1 - Better technique (fatigue doesn’t get in the way).
17:17 2 - EASY to stay consistent (way more convenient).
20:50 3 - Practice the best lifts.
23:20 4 - Daily invigoration (leave better than you started).
26:34 5 - Easy modification (every day you feel differently).
29:41 6 - Encourages adaptation vs healing.
32:38 How to Get Jacked in 20 Minutes a Day.
6 - 20-minute workouts 5 sets a day/6 days a week.
3 sets of compound lifts
2 isolation
Compound Lifts
Squats
Lunges/Bulgarian Split Stance
Deadlifts
Bench press/Incline press
Rows
Overhead press
Dips
Chin ups
Isolation
Anything!
Related Links/Products Mentioned
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www.mapsfitnessproducts.com/
Experts say it’s about how often you exercise, not how much
news.sky.com/story/experts-sa...
The Most Overlooked Muscle Building Principle - Mind Pump Blog
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Mind Pump Free Resources
www.mindpumpfree.com/
People Mentioned
Max Schmarzo (ATC/CSCS/MS) (@strong_by_science) on Instagram
Cory Schlesinger (@schlesstrength) on Instagram
Paul J. Fabritz (@pjfperformance) on Instagram
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Пікірлер: 838

@WireHedd Жыл бұрын

Used short time work out sessions of 15-30 minutes a day 4-6 times per week for the last 4 years as a recovery process from being a 401.6 lbs arthritis patient on a cane/walker to now at 185lbs and training daily and waking/jogging as a component of my recovery. Throw a carnivore diet on top of that and the combination has saved my life. Thanks for bringing more attention to this VERY effective method.

@daytonasayswhat9333 Жыл бұрын

Good. How old are you?

@WireHedd Жыл бұрын

@@daytonasayswhat9333 Turned 56 a few weeks ago.

@daytonasayswhat9333 Жыл бұрын

@@WireHedd Kick ass.

@Calebtgraham777 Жыл бұрын

Salute to you, powerful story & inspiring. Great work & glad you were able to make such a powerful change!

@Rose_budd Жыл бұрын

Awesome!

@jvm-tv Жыл бұрын

This is exactly what Dan John has been teaching for years. He calls it Easy Strength. I've tried it and it's remarkable. No fatigue, no soreness, you feel so good all day every day! You workout 5 days a week, push pull hinge loaded carry and abs compound exercise for 2x5. That's it. It would take less than 30 mins.

@Mexicobeanpole Жыл бұрын

Game changer. I’m 62 and have worked out pretty steadily for 40 years. My hour long workouts leave me feeling like a dishrag the next day. I’m trying this starting today. Thank you!

@daytonasayswhat9333 Жыл бұрын

Try two 30 minute workouts a day, 3-4 times per week.

@TheTrueJDV Жыл бұрын

How did it work for you?

@rockersidF1 Жыл бұрын

One of the underrated benefits of having a 6 day 20 minute workout is routine. Rather than working outen days a week, and sleeping in on the rest, I have a daily routine that I workout after I get up. Really gives me the additional boost of energy.

@alexitanguay Жыл бұрын

This is great

@gregpettis1113 Жыл бұрын

What's your split

@jerrycordato3489 8 ай бұрын

@@stevea2125I believe your concern is addressed in by hitting various body parts with compound exercises and the recommendation of a couple sets of isolation exercises. They also suggest listening to your body. I like that they advocate that we can know what we need by tuning into our God-given biofeedback. How cool. 20 minutes fits in a schedule well. Consistency always wins!

@dyfahey Жыл бұрын

I hope you guys do a follow up episode in a month or two based on results/feedback you get from listeners or anyone who gave 20min/6days a try.

@jvm-tv 11 ай бұрын

Checkout Easy Strength by Dan John. It's exactly this method perfected over decades.

@kropchik 5 ай бұрын

Tthak you! 34:40 List of exercises

@yaf3e1 3 ай бұрын

👍🏻👍🏻👍🏻👍🏻

@stacyschreiner2251 3 ай бұрын

Thank you!!

@urbancouturejewelry845 Жыл бұрын

I have literally gone from listening to several youtubers to only listening to your podcast. I've gotten way more knowledge and entertainment from your channel than any other channel. I overtrain and I love lifting. Self discipline to pull myself back has been a struggle until I stated listening to you guys. I've dialed it back and have made so much progress. You guys combined have so much experience and knowledge and I hope you guys keep this channel for a long time. Thank you for this content.

@andrewdaywalt967 Жыл бұрын

Really good to hear this. I’ve been doing 30 min a day, 6 days for about 2 months and have seen great results. Honestly I only did it because it fits into my schedule better. I do it either on my lunch break or right after work.

@Steger13 Жыл бұрын

I don't understand how it work? So you do full body everyday that mean hitting the same muscle everyday For 6days? Is that it?

@bc4458 8 ай бұрын

@tawacin Basically you dissect your workout into 6 20 minute workouts over the course of 6 days. Meaning you would do whatever muscle group you can fit into 20 minutes and continue onto the next or wherever you left off continue on the next day. For example Monday do back for 20 minutes and Tuesday choose another muscle group.

@deidreking4472 7 ай бұрын

Their other video said you need 9-16 sets per muscle per week for hypertrophy . If I'm only doing one muscle per day for 3-5 sets how will I develope muscle? I want to hit every body part so I can't repeat a workout I have to move into the next body part each day. I'm very confused by the mixed info their two videos are suggesting.

@stevenmuncy491 Жыл бұрын

As an older lifter, this has been one of your best videos. Going to give this a try.

@MelissaJaneKnight Жыл бұрын

As a 40-year-old mum to two small kids, this changes everything. 🙏

@johneaston6523 Жыл бұрын

I might encourage you to have a look at Dr. Stacy Sims groundbreaking research that applies specifically to women and resistance training across a woman's menstrual lifetime. Her research is covered in her books ROAR (general) and Next Level (specific to Peri and Post Menopausal women). Woman are not small men and the majority of the current research body applies to untrained men.

@MelissaJaneKnight Жыл бұрын

@@johneaston6523 Thank you x

@johneaston6523 Жыл бұрын

@@MelissaJaneKnight I might suggest reading Dr. Stacy Sims books ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance (female-specific training teen - mid-life) and Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond ( female specific training protocols menopause and beyond). Women's menstrual cycle, hormone balance differences, etc. require different approaches than the male-focused generalized direction given by the fitness industry including 90% of trainers and coaches. Until recently most resistance training research has been done on obese men and the experiential information is generalized and is biased towards a specific result vs. the totality of the health outcome (ex. might build muscle but at what overall health cost).

@MelissaJaneKnight Жыл бұрын

@@johneaston6523 thank you so much. I’ll take a look at it now.

@kingkardashian9820 Жыл бұрын

Hey babygirl😘

@pastorv5943 Жыл бұрын

I'll be sharing this with my wife as she struggles with the long workout sessions, this is going to be a game changer! Thank you

@michellealmonte6595 Жыл бұрын

Mom of six kids in 7 years and I love the 20/6 schedule. In addition, though, I do walk after dinner with hubby once we put the kids down 2-3 times a week and some mornings I may add a 20 minute jog. I’m fairly lean and fit. I do 20 minutes of heavy high intensity lifting in the mornings on partially fasted (black coffee with 1-2T heavy cream). Best workout routine of my life.

@RAJOHN-ke7mc Жыл бұрын

Where did you start What is your routine?

@michellealmonte6595 Жыл бұрын

@@RAJOHN-ke7mc where did I start meaning what? My weight or fitness level? Or something else? I workout to Caroline Girvan on KZfaq. If you’re a beginner you can start at her playlist epic 1. My favorites though are her ‘24 days of Christmas’ or ‘epic heat’ or “fuel”

@barefoot2478 Жыл бұрын

Doesn't the cream in Coffee breaks your fasting?

@MrRESolutions Жыл бұрын

@@barefoot2478 heavy cream doesn't break your fast FYI.

@MrRESolutions Жыл бұрын

If a mom with 6 kids can make time for working out for 20 minutes no one has any excuses!! Good job!

@Rainul91 Жыл бұрын

Perfect timing. Cant wait to dive into this and add another tool to the arsenal. Thanks Mind Pump!

@Mandaw9437 Жыл бұрын

Thanks MindPump trio. One of the best explanations about higher frequency trainings with lower sets vs lower frequency trainings with massive sets. It helps to build the mind and muscles connection too. Very well suited for people who do workouts at home. This thing just popped up in my mind. Think of it like paying up the mortgage. More frequent repayments with smaller amount will make you pay off the loan faster than infrequent payment with bigger amount.

@emir0324 8 ай бұрын

Man you guys keep changing you’re minds not too long ago I saw you saying 3 days a full full body workouts are the best

@silviogiannetti5037 4 ай бұрын

Yeah no shit i was thinking Sam's wtf

@johnmain5098 4 ай бұрын

I think they were talking about what would work best for most people. Only training 3 days per week is easier to stick to than trying to get the gym 6 days per week. The best workout for you is always going to be the one you can consistently do.

@veshaw. 3 ай бұрын

They told me that they don't like you so they wanted to try to confuse you and make you poop on yourself and post it on social media

@kingismyrealname1191 3 ай бұрын

lol@@veshaw.

@installinggames5135 2 ай бұрын

@@veshaw. Priceless response. Thanks for the chuckle!!

@cadeljones2481 Жыл бұрын

Awesome video! Consistency is key and daily workouts make habit building easier. Switching to a simple, daily routine has been a game changer for me.

@megaman247 Жыл бұрын

I loved this episode and I love their perspective on the 20 minutes a day. It makes a lot of sense. I've been experimenting with 45 minute full body workouts when I ran across this. I think if your workout is short and simple, you can focus on each rep and make it count and I think that right there is a pro of this routine.

@zeroone600 Жыл бұрын

Can you guys come up with 20 minute a day program for the week would be very helpful

@vanessap8717 10 ай бұрын

How do you train full body in 45 min? What exercises do you do? Sets?

@megaman247 10 ай бұрын

@@vanessap8717 I will do about 2 or 3 sets per body part. But I go hard on each of those sets. So exercise examples for the workout might look like this. Dumbbell bench press(chest), pullups(back), shoulder press(shoulders), squats (legs - quads, glutes), deadlifts(hams, glutes, back), curl(biceps), tricep extension(triceps) and standing calf raises(calf). I like to do compound exercises. Exercises that not only hit the body part it's meant for, but it will hit other secondary muscles as well.

@robertjohnson9233 7 ай бұрын

@@megaman247 did you try this and how did it go?

@realreviews4017 Жыл бұрын

Learning so much from your conversations. Already now doing full body 3x a week, and I like the sound of short regular bursts like this that I can interject with dumbells at home. I am more determined to get good form, so this really is a good contributor to this.

@cristyhall76 Жыл бұрын

Thank you for everything you do. I struggle to find the time, except on the weekend. This information is very much appreciated!

@samanthacruz3178 Жыл бұрын

Definitely going to work this into my weekly routine 💪🏽 thanks Mind Pump!

@Chaz_r Жыл бұрын

You had me hooked at 20 minutes

@ElChuntyCabra Жыл бұрын

Dude this is great! I've actually slowly evolved my workouts into this style and my strength gains are phenomenal! Highly recommend this type of training!

@adamgonzalez9642 Жыл бұрын

Morning mind pump brothers! Love this approach to working out. No excuses not for improving mental, and physical health, strength, and mobility. You have added so much value to many aspects of my life. Have a blessed day 🙏🏼💪🏼👊🏼

@mattTHEEgreat Жыл бұрын

This episode is huge and right on time for me. I just started school again full time and working full time. With 2 kids and a wife at home. I was thinking of ways to simplify my workouts to fit the time crunch. I was thinking maybe GTV but this episode convinced me to not go that direction. Thanks for the awesome content y'all put out. One question, could or would you count something like a sled pull or farmers walks as your compound? I assume the answer is yes but it doesn't hurt to ask.

@machomanrandysavage2701 Жыл бұрын

I started working out a little under a year ago doing splits. I would train one muscle a day and train to failure. I was always looking for being sore for the next two day. I started listening to you guys and changed my work outs to 5x5 and have seen great results. Thanks for the work you put in much appreciated.

@antoniosantoniou2846 Жыл бұрын

Can't express how grateful I am to have come across this video - Thank you guys👊

@tommyj1811 Жыл бұрын

Thank you. I found you about two months ago with an episode that talked about the basic 5 compound lifts. I was flailing in the wind with crazy programs until listening to that. I binged listened and have really appreciated all of the life experiences and mistakes you all share. Totally refreshing. I bought Prime Pro and it has been very helpful for me. Started doing KB windmills and Turkish getups as well. 56 years old and today I cleaned and pressed our two 12 ft kayaks, stepped up on the step stool and was easily able to put them on my car. That wouldn't have happened a month ago. Legs strong, core strong and arms strong. Looking forward to changing up the frequency with these tips, getting more fit and getting more of your programs. Keep up the incredible work. Thank you

@TheMerryMama Жыл бұрын

I started listening to Mind Pump last November and when I say it has completely changed my life, I am not joking! I have learned so much from these guys and I have seen my body change and grow to something I am proud to see. I still have some more progress to make but I know I will get there soon. I have changed my lifestyle and the way I used to see fitness. My husband is more into powerlifting and I have seen him start watching you guys as well, I would love to gift him the powerlifting program to watch him transform into somebody he is proud of as well. Thank you guys so much for all you do!! :)

@EnergeticQuotes Жыл бұрын

I just got maps hiit and have been doing anabolic for a few weeks now. I’m incorporating hiit on my “rest days” along with trigger sessions! Looking forward to what changes I’ll experience! Thanks for another awesome informative episode

@willbo2671 Жыл бұрын

It’s crazy you mentioned Cory Schlesinger in this video. His dad was my wrestling coach that trained me when I was growing up and now you guys are helping me with my training now. It’s a small world! This channel has been so impactful, I just love the content

@atois408 Жыл бұрын

Great stuff fellers. I only have access to a gym 4 days a week, so I’m gonna try 30 min; 2 compounds/2-3 sets each, and 1 isolated/2-3 sets, alternating upper lower. And stick to my soccer/trail runs and BJJ on my 3 days off. Aaaeeeyyyyyy

@louannestachowski3014 Жыл бұрын

I actually changed from 3 fb workouts a week to a 4 day upper/lower split and love it. More energy and more time and lots of extra reps. 😊

@matt27usmc Жыл бұрын

I love this idea I was literally on Saturday talking to my brother-in-law about this and we live an hour apart so we can’t workout together but are gonna try to keep each other accountable on this by screen shots of our workout for the day!! And thanks for throwing up the screens shot of a basic way to set up a work I can program for myself!!

@jordannelson3731 Жыл бұрын

Saw it now! Thanks for the shout out!

@alyssaAG3 Жыл бұрын

As a new mom and business owner trying to balance this new life, this message is incredibly freeing. Thank you guys!

@shivvashishthabhargava4600 Жыл бұрын

Started listening to Mind Pump last summer. Life has never been the same. 🌟 ❤

@melaniejon5048 Жыл бұрын

This just popped up on my feed. I used to do this years ago and was more consistent with my workouts and had the best outcomes; felt great, good sleep, energy, etc. I used to do 20 minutes on my lunch break, take a shower and grab some lunch and go back to work. Thanks for reminding me, as mentioned, I got caught up in the messaging. I believed that I needed a ritual that included more than a routine. Great show!

@aprilbloodgate9832 9 ай бұрын

I saw this video about a week or two and just started implementing this routine right when I wake up this week. I’ll get at least 5/7 days done and have been taking it from square one - 10 reps / 1 set at lower weights (25lb instead of 45lb etc). It’s tough to not keep pushing and to just say, okay done BUT not only do I already feel stronger but I have so much more energy to work out each morning instead of burning myself out as normal at the gym for doing 6-8 reps/3 sets and then feeling too tired or sore to do it again the following day. Thank you for this information. Working on discipline and consistency and it’s helping tenfold 🙏

@tabithataylor7527 Жыл бұрын

I needed this quick win for encouragement! This I can do but in my mind an hour 3 times a week stresses me out! Thank you to my friend for introducing me to this game changer!! Thanks all of you for your transparency.

@dragondru420 Жыл бұрын

Thanks for getting this information out. I've been going through the maps anabolic program and have been enjoying the progress. What I've really enjoyed from this episode is how important those trigger sessions are in the long run. This has been super helpful to keep me motivated through the program thanks a bunch.

@riegs546 Жыл бұрын

Love the info and idea, would like to try this...thanks once again, Mind Pump! I'd also love to hear from you guys or anyone else on here in the comments with some examples of what you're doing during a week within the confines of the 20 min sessions. Looking for ideas to get it going!

@andrewkrecskay4252 Жыл бұрын

Love the show guys. Keep up the great work. I’ve been doing 20-30 minutes a day, six days a week, and 30 minutes of cardio a day. I’ve noticed huge improvements in my lifts while losing weight at the same time. Learning so much through you.

@e_u_n_i_c_e Жыл бұрын

What do your workouts look like?

@xTruncz Жыл бұрын

Hi Andrew, that sounds awesome! Just wondering, what specifically are you doing in terms of both resistance and cardio? Thanks

@sirrbamm7360 Жыл бұрын

Currently doing the same thing.

@andrewkrecskay4252 Жыл бұрын

@@xTruncz 4 sets legs 3 sets on shoulders, chest, and back. 2 sets on bud and tris. Everyday. 20-25k steps a day and 20-30 minutes on the peloton.

@duonghua60 11 ай бұрын

@@andrewkrecskay4252 wow how do you do all that in 1hour total? What’s ur rest time

@chezunrau-toews6917 Жыл бұрын

Been starting to do short rope flow sessions and have been seeing a great increase in my energy levels

@39gkastor Жыл бұрын

Thanks for this info, guys. Love ur channel. Been subscribed for about a month now and I've gained a ton of knowledge.

@garagegymgranny1965 Жыл бұрын

Going to give this a try it will leave me more time for older mind pump episodes.

@alexbromley9384 Жыл бұрын

Wild timing. I’ve been doing this the last 2 months. 2 young kids, another baby due in December, working full time, my time is limited. I put in about half hour 5-6 days a week and I feel like I look better now than a few months ago. Which is wild Bc I wasn’t expecting gains

@gregpettis1113 Жыл бұрын

You're spiking your metabolism 6 days a week.

@MrMTBLIFE Жыл бұрын

@@gregpettis1113 What's that mean. Is that good or bad?

@gregpettis1113 Жыл бұрын

@@MrMTBLIFE good. Don't you want a raised metabolism

@MrMTBLIFE Жыл бұрын

@@gregpettis1113 No its shit. I cant gain weight

@esinfa 7 ай бұрын

I started dumbbell hip trusting while listening the show, after this I will do 3 sets of kneeling pushups and call it a day. It is nice to know that you can get a proper workout doing one upper one lower body exercise everyday to build the consistency and have no excuses. This will help me tremendously👍🏻

@NFSox Жыл бұрын

This is something that distance runners have known for a long time as well. To get good you need to build volume by running 5 to 6 days a week. But 4 of those runs are recovery runs at conversational pace. We use to call this "junk mileage" until we realized this was the best way to add the volume needed without overtraining.

@b45_sourabhpadwal73 Жыл бұрын

Another great one !...Thanks guys for spreading lot of knowledge and ur experiences 🤜🤛

@kimberleyformacio865 Жыл бұрын

This approach makes so much sense for me 💪20-30 minutes is perfect for my busy schedule and I have seen better results with shorter lifting sessions especially as I get older

@davidnorman6887 Жыл бұрын

Wow. This really debunks decades of "knowledge". I can always find 20 minutes, scheduled or unscheduled.....My wife provides me with several unexpected delays of 20+ minutes every day. An hour, not so much. Skipping is contagious. That fact that the science supports this is icing on the cake. Thanks so much for this guys!

@nicolahaslam7777 Жыл бұрын

I’ve not tried any of your workouts yet but I love all the information I get from all of your videos 🧠 you make learning enjoyable 🙏🏼thank you

@zayn6725 Жыл бұрын

Currently started a strength program and listen to these guys whilst I’m in the gym

@katiekleinbeck3908 Жыл бұрын

I found this so refreshing! Also it’s good to know what what I have been doing for a year or so (15-20min/day) was not in vain!

@Lycashines Жыл бұрын

This video was a life safer for me ❤thanks! I am in pre menopause and I figured out I can’t work out so intense like before. I will definitely try this method ☺️👍

@pescatarian_fitnesslova423 Жыл бұрын

FINALLY A GOOD 20 minute workout breakdown! THANK YOU!

@maddykelley16 Жыл бұрын

This really changed my mindset this week! Thank you guys

@jasongolkiewicz5301 Жыл бұрын

It’s hard to wrap my mind around shorter workouts. But everything you said makes sense. Im going to give it a try. Thanks

@sherridevries9144 3 ай бұрын

Same. My mind has a hard time with this. But I started today! Did u end up trying this style of workout?

@alanang7407 Жыл бұрын

I have picked up this advice after hearing it from an earlier mindpump podcast. Changing my 3x 1.5 hours per week workout to higher frequency shorter duration of 6x 30 mins working set workout (excluding 10-15 mins of warm-up/mobility work) improves my workout quality and post workout energy level drastically! Really grateful for your content and sharing！

@alexitanguay Жыл бұрын

What does your split look like now?

@eheld27 Жыл бұрын

How many sets and reps per exercise?

@alanang7407 Жыл бұрын

@@eheld27 I typically do 5 to 6 exercises of 4 to 5 sets each with short rest period. I tend to go for a moderate-high range of 14 to 18 for isolation, and anywhere between 3 to 10 for compound.

@alanang7407 Жыл бұрын

@@alexitanguay I do a short 10-15 mins mobility and warmup sets before my 30 mins working set. Typically I go 3 sessions of Leg/Shoulder, Triceps/Biceps, Chest/Back, and another 3 sessions of full-body split.

@josephfox869 Жыл бұрын

@@alanang7407 do you just alternate between the split and full body and just go back and forth or how do you line it up for the week?

@jhova323 Жыл бұрын

I believe in this. I work 2 jobs, and just going to the gym, and working out for an hour to an hour and a half, was taxing on my body. Now I focus on 2 to 3 exercises for at least an hour, whether it be in the gym or at home, and I try to do this everyday. I don’t think this is over training. Consistency is key.

@daytonasayswhat9333 Жыл бұрын

Try to cut each workout in to two really short workouts and go once in the morning and once after work.

@pipedream2020 Жыл бұрын

I love this set up. I used it for a few months and it worked well and like an idiot went to a 3 day routine and soon got overdone because it was too much. It's great because you can really focus on that one lift and add to the day with accessories. More energy, more focus and better recovery and you train almost every day.

@MrRESolutions Жыл бұрын

Great episode! So many great points.were.made. It's great to know since this works with my schedule and the results are the same or better. Thanks!

@Ben86709 11 ай бұрын

There is such a valuable wealth of knowledge being offered in the conversations from these guys I feel like I need to be taking notes! Thank you so much for the resource created.

@Burkhimself Жыл бұрын

Great ideas. This is why I’m currently on Maps Split…..6 days of gym activity…..with some mobility. Love being in the positive atmosphere of the gym that often. Luckily it’s only .5 miles from my house ! 😍 💪🏼

@kristinholland6437 Жыл бұрын

I have been doing my own thing and trying to teach myself through you tube the last couple years. I just found you guys recently and I’m so glad I did. I am working full body 3 to four days per week now and upping my weights so I no longer need to be at the gym two hours a day 6 days a week. I am learning so much. Thank you.

@jasminesteels2542 Жыл бұрын

Thank you so much for all this great information!!! You guys are awesome! Greetings from Belgium!

@peaksmamawu3496 Жыл бұрын

This is so me! I normally do 25-30 mins for 5-6 days it just works for my schedule perfectly 🥰 thank you guys for sharing 🙌

@MindPumpShow Жыл бұрын

Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up.

@sasankinagandla179 Жыл бұрын

Yeah man. I am excited to start this workout. I got injured in my last workout so I am waiting to heal and then I will start this. I can’t wait to get some good gain off of this workout program

@venombane Жыл бұрын

Omg this was so so helpful to me because I have been beating myself up for not getting my hour workout in where I feel like I’m killing myself . And now I did a short 20 min with moderate lifts and fell great all day at work and I am already looking forward to tomorrows workout. And before I’d be taking the next day off and dreading the day after . Ty ty ty

@andibicaku6235 Жыл бұрын

These guys are amazing!they explain everything and every detail !

@BobbyLouxMusic Жыл бұрын

I’m 58 was jacked through 30’s and into 40’s. By my 50’s everything got so difficult. By 55 and lockdowns and off 3 years from training, returning to gym was the biggest challenge and nothing from my past seemed to work regarding routine. I found mindpump and realized the incredible information I was not following. I tried the 3day full body split with trigger sessions. Still struggled with making it through a 45-1 hour workout staying motivated and energetic. I know my tes levels have declined under 500 so I assume that’s not helping.. I’m going to try this 6 day 20-30 split. I seem to stay in zone for 30 minutes so this might be the trick!! Thank you guys! You’re valuable to this world..

@Tony-boxingcoaching Жыл бұрын

How is it workout for on the 20m I want. To Try but just try to get some tips

@beefcakesensei Жыл бұрын

My primary way of training is 3 days of a full body EMOM, 40 seconds of work and 20 sec of rest each minute, that is twenty minutes long and the other three days I lift heavy in a compound movement and it has worked really well for me.

@SLiMJiM491 Жыл бұрын

newbie here! thank you for this video, it actually gives me hope in sticking to a workout routine!

@augustuswhitfield6570 Жыл бұрын

Love this plus it frees up time !!!!!! Attempting this starting today

@Farahfoodie Жыл бұрын

This information makes so much sense. Thank you so much😊

@carlaharmon4552 Жыл бұрын

This is perfect! Thank you.

@stormrhode2330 Жыл бұрын

This is a message I've tried to promote to my wife and to my mom. Unfortunately, it's really hard for them to get into the momentum and stay consistent with even shorter workouts. I think they mostly need a little more education in how exercise isn't something that needs to be grueling. Like you guys said, you should feel better after a workout. On top of that, you don't need to suffer through it. There are so many fun and effective ways to move. Gonna keep striving to convey this message.

@ggrthemostgodless8713 Жыл бұрын

There is a fairly new "movement" or thought process out the on the net that is asking doctors to treat PROPER exercise as PREVENTIVE medicine. Exercise as medicine.

@jonathanlorgis5166 Жыл бұрын

Thanks for sharing wisdom guys 🙏🏿

@JMrealgamer Жыл бұрын

Amazing information guys. I appreciate what your doing. Forgotten old wisdom. Simple yet profound truth.

@nelsonthekinger Жыл бұрын

This guys are the best on KZfaq, THE BEST

@2susjus Жыл бұрын

Great pod 💙 confirmed a lot of my thoughts on consistency in spurts

@TLoveSaints Жыл бұрын

Thank you for this. I was doing 3 full body for 1 hour and with children and husband going to school it’s going to be very tiring. I think I can be consistent with 6 20mins

@justincabling2935 Жыл бұрын

Great show guys. This is what I have been netting my new members. 20-30min workout is all you really need 5-6x /week. If your goal is to loose weight couple this circuit with 20 mins of cardio.

@zforzorro8956 Жыл бұрын

And everyday the same workout? Like a short full bodyweight workout?

@milsdobaggins Жыл бұрын

Gonna give this a whirl for awhile. Today from warm up to leaving the gym was 25 minutes. 3x5 back squat @255 2 sets of hamstring curls. Just went until it was difficult. Upper tomorrow 💪🏻💪🏻💪🏻

@joef8085 Жыл бұрын

I was thinking of alternating between upper compound/lower isolation and then upper isolation/lower compound workouts

@milsdobaggins Жыл бұрын

@@joef8085 that's a cool idea. I love messin around with this stuff. I finished my first week. Slightly sore but was in and out in no time, especially upper body days where I don't need to do as many warm up sets. Felt good and strong and energized for the rest of the day (I workout in the morning).

@Tony-boxingcoaching Жыл бұрын

How it going with the workout 20m

@milsdobaggins Жыл бұрын

@@Tony-boxingcoaching great! Finish up my second week tomorrow. Despite a busy week still got it in every day. Feeling strong and not beat up. Only two weeks in but siked to give it an honest 12 week try.

@Tony-boxingcoaching Жыл бұрын

@@milsdobaggins How many sets and reps are you doing

@fabiocuritibabrasil Жыл бұрын

This is gold! Congrats here from Brazil.

@allaboutthejuice9085 Жыл бұрын

I finally started to see results from changing to a 3 day a week full body training, thanks for explaining the volume too and i started to eat more protein i feel alot more satiated and am losing fat and getting stronger

@desiboyy1992 11 ай бұрын

Whata ur sets and reps

@allaboutthejuice9085 11 ай бұрын

@@desiboyy1992 3 set of all my major lifts 8-12 reps , pretty much trying to reach till failure on the last sets, ive been working on trying to get better at weighted calisthenics, so instead of bench press ive focused on weighted. Push ups, instead of barbell rows im doing inverted pull ups with a weighted vest,

@allaboutthejuice9085 11 ай бұрын

I used to do all the typical “compounds” but i wasn’t consistent so i can actually continue to work out, instead of back squats i do weighted goblet squats and bulgarian split squats, so its all about finding a routine u can actually stick to and try your best and thats why 2-3 times a week works for me cuz i work alot amd choose to be lazy but this makes it where the less “effort” gives more results, but i do push myself every workout

@desiboyy1992 11 ай бұрын

@@allaboutthejuice9085 hi I cannot get past 10 reps @ 15 kg for bicep curls... So is that ok

@nickdunning9683 Жыл бұрын

I’m going to give it a shot, but I’m doubtful I can do it in 20 minutes. I’m an old dude, it will take me 10 minutes to get warmed up, I’ll shoot for 35 minutes, which is still pretty good I think.

@naturalbornvitality1561 Жыл бұрын

Hi. Im curious how old you are friend?

@nickdunning9683 Жыл бұрын

@@naturalbornvitality1561 58

@naturalbornvitality1561 Жыл бұрын

I see. Yes, warm up is valuable. do you ever do joint mobility for warm up? In moving the joints as opposed to focusing on the muscles you activate many more neuroreceptors for the brain. And stiff, tired, weak and achy body is recruited by the nervous system as a protective mechanism. By informing the Nervous System through joint mobility, you take off the brakes in the form of tired, stiff, weak, achy, and instead open up the bodies potential. I hope this helps.

@codymadison9993 Жыл бұрын

The X3 bar and other resistance bars for bands are great to max your fatigue in a 20 min workout and are easy on joints.

@dubz99 Жыл бұрын

@@codymadison9993the whole point is to not max your fatigue

@fisheyedfool1212 Жыл бұрын

I will definitely be trying this after I finish my current program!

@claymonaro68 Жыл бұрын

So simple and so useful.

@AmerijamAcres Жыл бұрын

Is like to see you guys put together a a program based on this. I have a small home gym and work from home. For a very long time my workouts consisted of my going into the gym whenever I was stuck on something and doing a set of pull-ups and going back to working. Then doing some dips the next time I got stuck. It would be helpful to have a program that listed so many sets to be done throughout the day for someone like me with a pull-up and dip bar some gymnastics rings a few kettlebells and some dumbbells. I never followed a program until I started doing anabolic at thee gym but I can see how having an at home program could be useful.

@pamgreshock Жыл бұрын

Yessss I went from competitive figure / bodybuilding… (for 10 years) & had to take it down to 20 min 5-6 days a week & I teach my clients the same … it’s been marvelous for us all. More consistent work is best for me at this age ❤️🔥

@ladylaura1366 Жыл бұрын

Please share an example of your weekly routine.

@IcyJoshx Жыл бұрын

Very interesting, but like you guys said, it makes sense because of the repetition and adaptation portion of it. Also, I liked the free throw analogy as it helped to see things from a familiar angle.

@bzebra2623 Жыл бұрын

Work from home was a game changer for me. With my pull up bar and weights in the room over, got 15 mins downtime between meetings, I get a lift in. There are no excuses now.

@3ForPs Жыл бұрын

I’m literally testing this now. Using the same program that brought me to a 180kg squat but splitting the 1 session up in to 4 sessions. Wish me luck

@ericcox4448 Жыл бұрын

Great info as usual!!! Thanks

@phobowl Жыл бұрын

As you get older you realize it’s more about consistent and building strength/ mobility / and flexibility slowly rather than explosive short gain that will burn you out. This is excellent advice. It doesn’t have to be strength training everyday. It can be mobility/ flexibility. But there should be movement everyday

@ststrength5044 Жыл бұрын

This is great advice and also applicable for the over 40 pop. At 49 I dropped my volume significantly and focus on shorter workouts less pain same consistent results. I will definitely navigate this 6× a week idea. Good stuff gents 💪

@jimbeam2705 Жыл бұрын

LOL, if you think this great.

@jimbeam2705 Жыл бұрын

P.S. I'm 62 and spend 20 minutes a day on my abs alone. LOL

@__cal29 Жыл бұрын

I always listen to you guys when I’m working and I don’t look at the screen that often, but I looked down at 33:41 and almost spit my coffee out

@chandrascorner8780 Жыл бұрын

This must have been a video for me. My friend and I were just talking about this topic. He trains lest than 40 mins in the gym but goes to the gym frequently. I usually love being the gym for 2 hrs or sometimes more. But then there are time when I don’t want to do that long gym session or I get burnt out and then don’t want to go. My friend keeps telling me to go to the gym everyday for a short amount of time. Now I’m pregnant and definitely don’t want to stay in the gym for hours so 20 min. it is. Thanks guys.

@codytoler7037 Жыл бұрын

I am starting to train strongman I need that Maps strong! Love listening to mind pump I have learned so much!!

@jschrager23 Жыл бұрын

I love this! started last night. Great hack to not feel like i am working out too long....I did 3 sets of deads 6 reps and then 2 sets of side raises....today I did 3 sets 8-10 of BB shoulder press followed by 2 sets of db bicep curls 10-12

@deetillman709 Жыл бұрын

How long did your workout take? I did 3 bench 10 rep and 2 set calf raises 20. Took me 9 min. I think I’m missing something. How is it supposed to reach 20?

@ladylaura1366 Жыл бұрын

It will add to 20 minutes if person takes 90 sec to 2 minutes rest in between sets…. Also, a warm up of at least 5 to 10 minutes before weights is ideal and some kind of cool down stretches. This will take you closer to 30 minutes.