One set per muscle group per week. For example, machine chest press for chest.
It seems less is more. Little background I have been working out 3 days per week 30 minutes each session 1/3 of my body each workout. 3 sets per muscle group about 10-15 reps then 5 negative reps.
Very intense mentally but easy on the joints because I use Light weights higher intensity injury free since 2009.
2021 I switched my workouts to more days and sets. No noticeable difference in body appearance or weight.
So I thought to myself what a waste of time going to gym 5 days a week.
That got me thinking more is not better. In fact maybe my 3 days a week 30 minutes each session was to much:
So I said what is the least I can do. And just short of doing nothing I decided on one set per muscle group per week.
I am splitting my body in half upper and lower. Working out only 2 days per week 1 intense set per muscle group.
For example, one set of cable curls for biceps. One set of pull ups for lats. One set if shoulder press for shoulders.
But 150% intensity. I push myself mentally beyond what I thought was possible and then some.
Gun to head approach.
I feel like a lazy slob working out so little. But results are best I have experienced.
My results are anecdotal. But ask yourself how many people you have you seen in the gym that workout for months or years with no noticeable difference. Maybe that person is you?
If your current workout is not giving you the results you want instead of doing more try doing less.
Note: because people always ask. Height 5’10” 177cm weight 167lbs 76kg. Fast daily 16-18 hours and eat keto.
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By Chris Winters
Push yourself sensibly if it’s not generating maximum results stop doing it!
Results speak volumes
