From 2009 to 2020 worked out 3 days per week 30 minutes each workout focused on intensity 10-15 reps then 5 negatives 3 sets per muscle group. Each workout was 1/3 of my body so I only worked out each muscle group ONE time per week.

Recap: 2009-2020 workout each muscle group 1 time per week 3 sets each muscle group. Divided my workout into 3 sessions each 1/3 of my body.

Net = entire body workout ONE time per week 3 sets 10-15 reps + 5 negatives.

Results where amazing. People who worked out 4-5 times per week doing 3-6 sets per muscle group never believed in my 3 days a week workout 3 sets per muscle group (10-15 reps + 5 negatives).

Stuck in the more is better thinking. If more information was better we would all be rich. If going to the gym more lead to greater results we would all have the body we wanted. More is NOT better…

2021 for about 6 months I experimented with working out more than 3 days a week 30 minutes each session. To 5 days a week 1 hour per session. End result.. no significant gains.. ONLY LOSS in time!

Since then started 1 intense set per muscle group per week.. 1 workout per week. Not 3 days. Not 5 days. But I did up the intensity because I only do 1 set. Less time more intensity.

Physically look the same.. lean.. not to muscular… I am 76kg (about 168 lbs) at 5’10” (177cm)..

What I am sharing has little to do with health.. rather achieving a physical look in the least amount of time. For health I should add 5 minutes of HITT a day.. go for walk daily… maybe play sport like volley ball.

I am sharing not telling you what to do.

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By Chris Winters


I only worked out each muscle group ONE time per week.

Source: @chriswintersnew

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