 what we're going to talk about today is how you can work out 20 minutes, six days a week, take your total volume and see if you can divide it up over short workouts, six days a week, 20 minutes, six days a week, which is about two hours a week. But here's the difference. What you'll get with 20 minutes a day is going to be better results, probably probably at least 50% faster than two one hour workouts, for example, and definitely more than one two hour workout. Watch what happens to your body. Okay. Watch what happens to your body. Literally it's the same of everything, except it's more frequent. And most people will see better results doing it this way. Believe it or not, the workout that can build the most muscle might actually only be 20 minutes. Ooh. Sure. It's like Dave Asprey now. A wealth of information that he makes up. Perfect. No, um, you can, so, uh, I wanted to do this because we were talking about this because that study that came out recently just kind of confirms what we talk about all the time, which is that when you control for volume, uh, frequency makes a big difference. In other words, same total sets, but more often, if you could work out more often, you tend to see better gains. And all of us experienced this with ourselves and with our clients. But before this study that came out, um, there were other studies that showed, oh no, two days a week is the same as four. So long as the volume is equated for, and all of us are like, oh, you know, I get that, but our experience shows otherwise. I've seen the opposite. Yeah. That, that more frequent, but shorter workouts, uh, because obviously you have to control for total volume. By the way, for, for, if you're not following total volume, it would be like the total sets and exercises you did for the week, right? So you could take all those exercises and sets, do them in two workouts or do them in six workouts or whatever, and it's not equal. Even though it's all the same, the more frequent you work out, uh, typically the better the results, uh, tend to be. And I've experimented with this. I know you guys have too. Now this, this study that you're referencing, well, there's two studies. Um, one, the one that you're originally referencing is just recent. So forever on the show, we've been talking about frequency as king. And, and there's a lot of people besides us that promote, you know, frequency and, and the importance of it and that there's studies in the past that it came out and have shown exactly what you're saying, which is if all things are equal sets, volume, everything out, reps, all that stuff like that, either, you know, dividing it over, uh, two times in a week versus three or more, three or more ends up winning. And then recently, just a couple of weeks ago, a study came out that debunked that. And then two weeks later, this study comes out that you share with us. So what, what's true? Well, what was missing in the, the previous study that said that, that basically debunked what we had been saying, this one now confirms it again. Right. Well, the problem is, is it's hard to equate because, uh, or, or to control for volume and stuff because lots of compound lifts use lots of muscles. So if you're like, Oh, I only hit back twice a week and biceps twice a week. No, you're really getting biceps four days a week, right? Because back exercises tend to use quite a bit of biceps. Lots of rowing, lots of pull-ups and stuff like that. So this last study that came out was a single joint exercise, no crossover stimulation. It was just curls and they compared the same total volume of two days versus five days and the five days crushed the two days, even though the volume was all the same. So this is without even compound lifts was an isolation. This is just like, let's just, let's get everything down to the most, the easiest, most controllable factors. That way we could really compare apples to apples. Otherwise it gets a bit challenging when you compare study to study because some studies may train at a higher intensity. They may use more compound lifts, you know, uh, so you want to, what studies you always want the most, the, the, if you're going to compare two studies, you want the controls to be excellent to take every possible carryover, like I could see how that could have been, you know, somewhat misleading because compound lifts, you're going to have that kind of crossover and carry over into other the same muscle groups. Yeah. And now, and now, and again, and we've all experienced this in my experience. You're better off working out more frequently and more often again, so long as the volume is controlled for the results in again, in my experience with clients and with myself are always better, always better with more frequent. Uh, but you know, again, same total volume. I feel like, I feel like that's such an obvious thing because we know this in sports. We already, if you were to ask somebody, Hey, you've got three hours to shoot free throws, uh, spreading it out over, you know, six days and 30, 45 minute increments is one option. Or cramming all three hours in one day. What do you think is going to give you the best 100% and people forget that the adaptation process, muscular adaptation, it's, uh, it's really a learning process of the body. Your skin tanning is an adaptation process. You learning a new skill as an adaptation process. Remember neural connections have to be made. So what's happening is your brain is literally like your muscles, buildings, learning a pathway, it's learning something. The only detriment is if you over misuse intensity and therefore, you know, you teeter more towards overtraining because of your doing it so frequently, but that's, that's a variable. You have to really consider if you are, uh, going this, this off. That's the only reason why I think it's, it's been that because with sports, like shooting a free throw, I'm not going to shoot a free throw with such high intensity that it hinders tomorrow shooting the free throw or the next day shooting a free throw weight training presents that challenge because it's so hard for us to measure intensity, especially when so much information is out there about beast mode, all out training to failure and all the benefits of training intensely, that's what makes it so challenging. That's why I think a lot of people don't realize how, how important or how much, how beneficial it will be to be more frequent condition that way. So I think a lot of people will misuse it, uh, and not realize it because it's just the way that they approach work out. Yeah, I'm still guilty of this. I mean, I still, I don't know about you guys, but it doesn't matter. Like if I, if I tell myself, okay, this week I'm going to, I'm going to try and squat three times this week, you know, which I know is it can be taxing on the body. It's, it's hard for me to do a squat session and not kind of get after it, you know, even in a little, even in a slice, but it does not take much to overreach when you're basically hitting, hitting that exercise, especially a compound lift like that every other day. So it, it takes a lot of dis, and I know the studies, I know the benefits of the frequency. So I think that the average person still has so much of that messaging about getting after it and what a work, what a good workout constitution. Oh, I have to be sweaty. Yeah, I have to feel the burn and have this massive pump. I have those soreness. Like these are all the things that they think. So that's going through their head as they're training and, and, but you have to understand that if you're going to increase their frequency like that, you had to dramatically reduce the intensity. There's two things that get in the way. One is that people don't equate volume. So they say, Oh, I'm working out my legs once a week. They say do it three days a week. They don't reduce the volume of that one worker. They just triple it. Well, okay. Well, now, yeah, you're working out three times as much, but you're also working out with three times as much volume to spread it out. Yes. Two, is it what you guys are saying? Intensity is an important, uh, it's important factor in your workout programming. But if you push the intensity too hard too often, your body only worries about healing. And the part of the challenge is that we think that recovery and adaptation are the same thing. They're not, although they, they often overlap. One is healing. The other is overcompensating. Okay. So it's like, if I take sandpaper and I rub my hand and I create and I break the skin down before my skin builds a callus, it has to heal what has been lost. Then after that happens, I start to build a callus. But if I just keep rubbing the skin down every time it heals, well, now I'm just, I'm healing and breaking down, healing and breaking down. And people confuse the recovery process with adaptation. They're actually different. One is healing. One is the body saying, how can we become more resilient? After next time, for next time, right? And they overlap. And this is why people often confuse this. But if you look at studies on like muscle protein synthesis, which so muscles growing, you'll see positive muscle protein synthesis, muscle shrinking. You'll see negative protein synthesis. When you work out that protein synthesis as measured spikes at about 24 to 48 hours, and then it starts to drop really quickly. So after about two days, you start to lose that muscle building adaptation process, but you, you might still be sore. You might still be trying to heal. So what happens is people end up just doing the healing process and not really focusing on adaptation. I remember the first time I encountered this and it blew my mind. I had a trainer that worked for me who he was so strong in particular on the bench press. I could see this guy bench press four plates and I was like, this guy is a maniac. And this is my first, I remember is one of the first clubs ever managed and I walk in there and I was like day two and I see this guy benching and he's just repping three plates. And I'm like, wow, this is crazy. And then I noticed that in between clients throughout the day, like he'd train a client, client would leave, he'd have a half hour between clients or whatever, 10 minutes, 15 minutes. He'd go load up the bar. He'd do like two, three sets of bench press. And then he'd rack it up and he was done. And I thought he just, I thought he was just a workout addict at first. When I was guys bored, he just working out. And then I asked him and he goes, no, that's what I do for bench. He's like, I don't have a workout where I bench. He goes, I literally go out to the floor. I'll throw some, the weight up a few times. I'll put it up and I'm done. And the intensity that he used was moderate. It wasn't super high intensity. He's not maxing out. He wasn't, you know, it was like, it was, you know, it was heavy, but it wasn't super hard. And he got really strong doing that. And I remember I tried that myself with a couple lifts and my strength literally exploded. That was the first time I had ever been exposed. He's teaching his body to get better at the specific movement. And I've seen this too with one of my clients who made serious progress with pull-ups and would set up a bar at their house. They would do one pull-up a day, then two pull-ups a day, and then just whatever they could do like pretty easily and then stop it right there. And they would just like continuously do this to where it's a point where they got 20 pull-ups easy. And it was just a continuous thing that they would go and not tell fatigue or anything. It was just whatever they could do, whatever their body felt like strong-wise, it could pull off. You know, this is the way that a lot of strongmen and strength athletes used to lift back in the way back in the day. So there's like some of the first workout manuals, okay, that were written, you know, like in the late 1800s, okay, early 1900s. If you read them, the commonality amongst them is to not over-tax your body and to practice, they would use words like practice your lifts frequently and often, practice them often, but don't tax your body too much. This is how they talk. Now, later on, it became a completely different. I think anabolic steroids played a role in that. I also think that just the total amount of volume that certain advanced, you know, bodybuilders are trained, maybe it's not, doesn't make sense to do these kind of workouts. I also think studies are responsible for that, too, because we started studying things in isolation versus like they had to think back then, like holistically. They didn't have all these great tools to measure just the damage that's being done or measure how much intensity that's got worked. Yeah, what worked, it's like, oh, what we notice is when someone backs off, it's because they had to think holistically versus the ability to study really focused on one thing. I think sometimes we've confused by confused a lot of people by being very specific when we get to understand that the body doesn't operate that way. No, and some of the best trained athletes in strength sports in the world are Olympic athletes. Okay, because this is a sport that where there's been a lot of, if you look at all the strength sports, more money and science has been poured into Olympic lifting than any other strength sport, mainly because it's been an Olympic sport for a long time and because during the Cold War, it was like bragging rights, the Soviet Union versus America who could win more medals and the Soviet Union, this was state sponsored sports, meaning that their athletes were the government was like, we want the best athletes and they spent a lot of money on studying the best science, the best supplements, the best drugs. I mean, we learned a lot from them when the Soviet Union collapsed and some of their coaches came over and a lot of the ways they trained was kind of this moderate intensity, very frequent practice of lifts. Like for example, what like one application of this would be like, let's say you could squat 225 and 10 reps is your max. That's like your 10 reps, you go to failure. You would practice and do five reps every day and you would do it every day for 30 days. Even if five reps got so easy, then after 30 days, you'd add 15 pounds and then do it again, something like that, right? And the strength gains were insane, long drawn out progression. And what happens, what always follows strength gains, I want people to know this, not always at some point, you know, I'm talking about when you're super advanced and it gets a little whatever, but especially when you haven't been working out for five years consistently, what follows strength gains is muscle, one of the best things. If you see your strength go, strength gains go up, up, up, up, you know muscle is following along or building along that and you get great results. So, you know, what we're going to talk about today is how you can work out 20 minutes, six days a week, 20 minutes, six days a week, which is about two hours a week, two total hours. But here's the difference. What you'll get with 20 minutes a day is going to be more better results, probably, probably at least 50% faster than two one hour workouts, for example, and definitely more than one two hour workout that you'd be doing during the week. So it's basically 20 minutes a day is what you'll be doing. One of my favorite things about the way we structured this was also intentionally keeping it only 20 minutes. So it kind of modifies the intensity for someone trying to follow it, right? Because I think, again, back to my original challenge that I think people have is this idea like, oh, if I'm going to work out six days a week or an increase the frequency on a muscle, I want to get after every workout where 20 minutes only allows you about five to eight sets tops. At most. At most that you're going to be able to do in that amount of time and then you have to move on. And so and if you pick, you know, half of those as compound lists, that's going to take up a majority of your time and then you got maybe time for like one isolation exercise. What's up, everybody? Here's the giveaway for today. Maps Strong. This is a strong man inspired workout program. And here's how you can win it for free. You got to leave a comment below this episode in the first 24 hours that we drop this episode, subscribe to this channel and turn on notifications, do all those things. If we like your comment, we'll notify you in the comment section and you'll get free access to Maps Strong. Now, everybody else, you got to check out our sale right now. If you go to mapsfitnessproducts.com, Maps Starter is 50% off. It's a good beginner program. And the Prime Pro Bundle is 50% off. They're both half off right now. There's only three days left for this, so go check them out. Go to mapsfitnessproducts.com and then use the code August 50 for the discount. All right, here comes the show. Now, one of the bet, one of the number one positives to doing this. Again, we're going to make everything the same. So same volume, same time. So let's compare two one hour workouts to 20 minutes, six days a week. OK, it's the same total time. The one of the positives or advantages to the 20 minute workouts is you have better technique. You have better technique because fatigue doesn't get in the way. The biggest enemy of technique and form is fatigue. That's 100%. Number one, besides the fact that maybe you don't know the exercise, you don't have good control. All things being equal, fatigue is a technique killer. Again, this is why Olympic lifters do not train at max loads. They perfect their technique constantly with ladder loads and exercises. Here's what's what's what's cool about them. Proper technique gives you tremendous value from an exercise. Improper technique gives you terrible value and or you end up hurting yourself at worst. Well, it brings the intent back to to the exercise specifically because, you know, once you eliminate fatigue is fatigue. A lot of times like you're focused on getting through the reps. You're focused on like whatever it takes to move the weight to, you know, get it done. And with that type of mentality, you ignore a lot of these like type of deviations that get away from you. And so it just helps the quality go way up and your body is now patterning these better movement patterns to where it's like you get more fishing at the lift. So when you go to do it again, you've been practicing such good technique with it without any interruption that your body starts to really just do that specifically. I also love how how easy it is to stay consistent. OK, this is a big point because someone might say six days a week. That's that's going to be hard to say. Yeah, but it's sure. It's sure. Yeah, you're only committing to five sets for you to only commit to like five to six sets. That's not a lot. There's been in fact, I this is my recommendation to people when they're when they're considering not getting their work out is like stop over committing yourself that you have to do this. Hammer the weights for an hour and do 15 to 20 sets of all these exercises. Like sometimes when I'm just not feeling in the mood to crush it for an hour, I just go do five sets of a very worthy exercise that I know I'm going to get a lot of bang for my buck. Sometimes that leads to a longer workout. Sometimes I shut it down right there and said, at least I did that. And that has tremendous value. And I think that it's it's totally underrated. Plus, if you ever want to eventually get to training six days a week for an hour time, this is such a great place to start. You know how I figured this out, too, because I used to think like, I don't want to ask a client to like cardio was a big one, right? Or activity with cardio. And, you know, you know, I want to ask my athlete, my my client to work out every day. And so it's OK. Well, you know, let's do an hour of cardio a week. It's like, OK, well, I think I could schedule two 30 minute sessions or one hour once a week, and they would always miss some and being consistent. And then it dawned on me. Why don't you do do 10 minutes six days a week? Just do 10 minutes. It's the same time. It's an hour. Yeah. Do 10 minutes six days a week. And guess what? Everybody became consistent and or they missed one or two. But so but they ended up doing 40 to 50 minutes. Why? Because it's easier to do 10 minutes a day than it is to take 60 minutes out of your day once a week or 30 minutes twice a week. So with something like this, to give you guys an example, if you have a basic like you have a pair of dumbbells, let's say you have a barbell, rack and dumbbells. OK, so super basic weight set, even just dumbbells, but whatever you have that in your garage and you're at home and you're like, OK, time to go do my 20 minute workout. You go in the garage and you go do three to five sets or five sets of you're done. That's it. You do that every day versus OK, I got to find a place to inject my one hour workout, which means I got to make sure I have a babysitter to do this 20 minutes. Most people could do that with their kids. They could do that break while they're at work or whatever. It's very it's actually easier to be consistent. In fact, habits are easier to make or keep when they're short but daily versus long but infrequent. Everybody knows this. This is actually this is actually a fact. If you have to do something for a short period of time, but do it every day, it develops into a habit very easily. So if you have like a daily habit of a 15 to 20 minute workout, you're more likely to be consistent than you are otherwise. And I know what we're we're covering right now is six 20 minute workouts, but there's nothing that says that you can't split that 20 minute workout into two 10s, which is what you can go crazy with it. Katrina does this a lot and I shared this on a recent podcast that I remember when I explained this to her, it became like this huge thing for her like, oh my God, why did I not understand this before like, because that's always been her reason why I didn't get a lift. And it's like, oh, you got it. We have a this time had a newborn and busy with work, busy with stuff around the house, busy with a newborn. It's like, man, trying to time an hour and you finally get that one one hour. It's like the last thing you want to do is work out for an entire hour. So her just giving her that, hey, I can go get 10 minutes in right now and then I'll get another 10 minutes later on. And now I've got a decent workout for the day and then be consistent with that every day. So huge results from that. Yeah. Well, the other thing I like about this is that it really encourages that you practice the best most effective lifts, because you're probably going to do one lift or two with 20 minutes. Now, with a long workout, you're looking at your long workout and you got, you know, squats and rows and presses and overhead presses and pull ups and all these finisher exercises and halfway through, you're like, you're fatigued, man, and you're tired. And it's not the same. But if you're doing one lift, and you're like, I'm going to go do squats. I mean, you're going to practice the squats. You're not thinking yourself only do leg extensions. I only have one exercise. I'm going to go do it. It's not going to happen. We'll think about too how, you know, much relief that is mentally for a lot of people to look at their, their list of workout to accomplish for the day. And I know a lot of times psychologically that can deter people based on like their energy, their mood or whatever it is, like, if they see this long laundry list of like items they have to accomplish, you know, versus just really simplifying everything and making it about the most impactful exercises I can pull off in a timely manner, you know, that's pretty freeing. Absolutely. I know we're going to lay out at the end, like a example type of a workout or how we would kind of structure it. But that's so important to note, though, what makes this possible, this whole idea of getting jacked in 20 minutes or less than six days a week training, the secret to it is you have to do those lifts. Because if someone heard that, and then they go, oh, wow, you know, my pump said I can just work out 20 and you did all isolation exercises. Yeah. It would still be better than just all those isolation exercises won't work out. I mean, the rules still apply. You still want to do the best exercises when you work out. Right. It's just because you're doing one or two for 20 minutes, you're more likely to be ready to do them and good at them. I mean, if you want to see, you want to see tremendous results and change in your body and your physique, then it's important that you choose the big bang for your type of exercises because, yes, you're right comparing that. But that's exactly the same. You're right. If we were to do two one hour workouts that were all tricep pushdowns, bicep curls, lateral raises of a routine, you're only going to sculpt and build your physique so so well or so fast by doing that. It's important that you choose these exercises that are your big bang. Yeah. And you find what you end up finding is you get good at them really fast doing it, you know, doing in this particular way. Here's the other part. And this can't be understated. Exercising properly, dramatically improves the quality of your life, every aspect of your life. So I don't care what aspect of your life you name, sleep, energy, sex, work, being a parent, whatever it is, if you become more fit, everything improves a little bit. Some things improve a lot. But there's one aspect of exercise that people that people completely forget when it comes to improving the quality of your life. And that's just making you feel better generally. Now, I know if you're healthier, you generally have more energy. But people expect after a workout to feel like dog shit. They think after a workout they're supposed to go home. Right. Oh, that's oh, man, I do crush me today. Yeah, I do that bootcamp class. And man, I'm exhausted. I got to sit on the couch or oh, boy, I know. Sorry, kids can't play with you. I just finished doing that crazy, you know, hour workout or whatever. That's that we've been preaching this for a long time. You should feel better after your workout than you do before. Well, guess what short workouts do 20 minute workouts. That's exactly what they do little turbo charger. You do a 20 minute workout where you're practicing some of these big lifts and you do it right. Afterwards, you feel better than you started. Now imagine these six days a week. Not only do you get the benefit of increased fitness or improved fitness, but now you get the benefit of this 20 minute energy charger that gives you more energy and vigor and a better outlook for the rest of the day. Trigger sessions do this as well, but this would do it even more. The trigger sessions were my first real experience of piecing that together and realizing like how powerful that was because and I've talked, I think at nauseam on the podcast already about, you know, I caught myself in these days where I didn't want to do anything and I could just I come home from work and just want to sit on the couch and not move and just simply getting up and spinning 10 minutes. I mean, trigger sessions weren't earning that long, eight to 12 minutes long and just getting some blood pumping heart rate moving a little bit faster. And now all of a sudden I felt like I just had a shot of energy and now I'm ready to go do more stuff. Like you can't you can't state it enough how valuable is. I know we're talking about being jacked and that means losing body fat and building muscle and I know a lot of people are interested in the superficial part of it, but there's tremendous value in just overall happiness and production in life, which makes you a better father, better husband, better around better partner, better business person, like by just having that I that's why another reason why I really love the shorter and more frequently six times a week. So it's a practice in your in your daily promotes more movement. You want to be more active, you know, you keep this frequent stimulation of muscles. It contributes to that. So and you know, the more active you are just throughout the day between calories and whatever you're trying to do nutritionally that you can match in terms of being in deficit, you know, makes all that process a lot easier. So maybe you are going to reduce body fat and all these things are going to happen as a result. Yeah, I know and this was this was even a point that we necessarily stated. But you know, if you if you miss a workout, you still did five other workouts, right? You do two one hour workouts. You miss a workout. It's like half your exercise for the week. So it's that's another positive. Another positive is it's very easy to modify because every day is different. You feel different every single day. You wake up and you do you're like, well, OK, I'm a little tired today. I'll go easier. Oh, I feel a little more energy. I'll go a little harder and you have six days. To modify that, by the way, this does something and this can't be understated. This encourages a very important character, part of your character when it comes to long term success with fitness, which is starting to understand how to listen to your body. Why you get daily practice? If you only work out twice a week, real hard and real long, you may look at that workout as a BLN doll, not want to listen to your body. It's Thursday. It's the only day I get to work out. I'm going to go beat myself up. You work out six days for 20 minutes. You're more apt to listen to your body and drop the intensity or raise the intensity or go a little faster or go a little slower. It encourages that behavior of listening to your body. And I found this with clients. The clients that did this were really good at listening to their body because, well, tomorrow I'm going to work out again. So today I can kind of take it easier. Well, I like the idea of like how easy it is to mold and modify this. Like, you know, it's kind of ironic that we're doing this episode because I just had a day where our weekend where I was with Max and we we watched two of the cars and I meal prepped. And I also worked out and during that process I had the garage up and that's where my squat rack and everything is. And basically I almost followed this protocol to a T. So I actually ended up doing six, six sets. And I did three sets of bench and three sets of squat. And but the way I did it wasn't like this perfectly timed in between. I didn't try and make it exactly 15 or 20 minutes. It's just like I'd get a set of squats in. I'd wash the car, play with myself a little bit, go get another set of squats in. And I kind of just stretched it out over the course of like three hours of me doing a bunch of other stuff and just built my routine and just went over, had it on the squat rack, did it, did a set, went over, did some other stuff, came back over, did a set like that. And it gives you that kind of freedom to train that way when you let go of this idea of like, I've got to do this time. I've got to break a sweat. I've got to feel a burn. It's like, no, what I need to do is I need to accomplish these six sets that I said I was set out to do today. And it doesn't matter if I do two of them back to back and then I go do a bunch of other stuff. And then I come back. Like, it really kind of gives you that freedom to do that. Yeah, by the way, you know who hates this message because I need to make this point before we continue. We have to, people have to understand something that the, that the fitness space, a lot of the content comes from the supplement industry side of the space because that's the money making side of this space, just like the pharmaceutical industry tends to push studies in health. Supplement space tends to push the messaging when it comes to fitness. Supplement companies don't like this message because it means you're not necessarily taking the super pre-workout and the intra-workout and the post-workout and all the stuff around my hour and a half workout. I mean, I got to need all that. It kind of gets rid of all of that. Okay, so that's one of the reasons why this because this is old wisdom. By the way, everything we're communicating right now strength athletes have known for a long time. It just kind of gotten forgotten because it doesn't sell products nearly as well. So here's the last point. This kind of training encourages adaptation over healing. And here's why. Because you're not getting so fatigued during that workout, the damage is actually minimal but the adaptation signal stays pretty damn strong. So what you'll find, because I've done this with workouts before, if I do 10 sets of squats in one day versus two or three sets of squats or one set of squat, but do them in sequence so that the total volume is the same per week. So let's just say I did nine sets or sorry, seven sets in one workout or one set a day for seven days. That seven set one day workout is gonna get me way more sore and create way more damage. The one set over seven days, I feel minimal if no damage whatsoever. But the muscle building signal, the strength building signal is the same or better because my body's not combating the healing and the damage that was caused from that last, that fatigue workout or seven sets of squats is really challenging, right? So this is pushing, this is tipping the scale to adaptation over healing and that makes a huge difference when it comes to building your body. The more often you present that type of stimulus to your body, the more priority it has to understand that this is the environment that you're living in. Your body wants to overcome the environment and so it's more apt to produce muscle to be able to combat the stresses of the environment that you're in. And so versus just a few times a week, it's less of a priority for the body just wants to recoup and heal versus thrive. And remember the muscle building process is a strength building process. There is some stamina involved, strength stamina I guess you could call it, but it's mainly a strength thing. So we'll go to power for example, power is very much strength, okay? When you train plyometrics, one of the biggest mistakes people make is they jump and get fatigued and it stops being plyometrics, now it's just stamina. Real coaches know the best way to train plyometrics is you do one or two and you wait a while until you're fresh to be able to explode again. That's how you get explosive. When you're doing it like this versus all in one or two workouts, you're taking that fatigue out of it. It's less endurance, less stamina based, more strength based. So the muscle building, the strength building that comes from this tends to be faster. Talk about plyos and coaches that understand that. I think I shared it with you. Did you share it? The Max Marzot? Yeah, I made it. Oh, you did end up sharing that. He was talking about the respect that we have for Max Marzot and Corey Schlesinger and Paul Fabricks. I'd say three of some of the best performance coaches that are out there. He actually just did a short little reel the other day explaining exactly that, that he thinks that you should not do any more than three repetitions for a power exercise like that and there should be long rest periods in between so you can gather yourself and work on technique. That's the whole purpose of it. Well, let's lay out some of the guidelines. Yeah, let's lay out some guidelines for our listeners on if we were to kind of build a routine, what would it kind of look like? So a six day week, 20 minutes. So almost every single day you take aside 20 minutes to do a workout. And what you essentially want to do is you definitely want to do one compound lift and maybe add an isolation lift to that, okay? And you should have enough time in that 20 minute period to do about three sets of the compound lift and about two sets of the isolation lift. So you're gonna do like two exercises during that workout. Alternatively, if you wanted to, you could just do five of the compound lift on some days. That's how I would do it on some days. But really this gives you, when you look at all the days that you'll be doing the six days, if you do one compound lift for three sets and one isolation lift for two sets, you're gonna be able to do pretty much every exercise. You know what? You want to do. To add to that or to build on that, the way I would decide whether I would do five of the compound or three compound and two isolation would be how I feel from the previous workout. Totally, totally. So you know how you gave the example of like it's got a lot of flexibility is like say it's a day where I feel really good. Like, okay, I might get after my deads. Five sets of deadlifts. Right, I might get after it today. Or maybe I feel like, ooh, I'm still feeling it a little bit from my last deadlift session. So this time I'm only gonna do three sets and back off the intensity and then I'll do an isolation exercise to compliment it. Yes. I think that's a good way to gauge that. Yeah, the other way would be if I'm looking at hitting hard to target muscles that maybe don't get a lot of attention with a compound lift like rear delts or something like that. You know, throwing some like rear delt flies or something like that. But yeah, you have some flexibility here. And again, if you're thinking, oh, one or two exercise. Well, yeah, it's six days a week though. So really you have the ability to do six compound lifts or three compound lifts twice or the same compound lift all week, which I wouldn't recommend. And then a bunch of isolation exercise that you could throw in that you can mix up throughout the week. So you have a lot of flexibility here. Now the exercises that you probably should choose from are as follows. And we wrote some of these down, right? So obviously squats, barbell squats gotta be in there, lunges. So some kind of a or Bulgarian split stance squat. So split stance squat exercises where your legs are split. So lunges and Bulgarians fall into that category. You could put single legs, you know, step ups in there if you wanted to. Dead lifts and dead lift variations. So sumo, trap bar, Romanian conventional, that's all good. Bench presses, incline presses. Those are both in there. By the way, dumbbells or barbells wouldn't make a difference. Your rows, rows, and there's a million row variations, right? Barbell row. You could do chest down row on the bench. You could do one arm dumbbell row. Seal rows, pen lay rows. Yeah, pen lay rows, cable rows, like all rows. Overhead presses, any overhead press. Dumbbells, barbells behind the neck seated, standing, you know, single arm, kettlebells. Those are on the hip thrusts I would even put in there as well. That's how we consider that a good compound lift. Dips, chin ups. I mean, all those that I just gave you right there is a great list of incredible compound lifts that would hit the entire body if you'd do all of them at some point in your workout. Yeah, if I were to rotate through them, I think I would do like an upper lower, upper lower, upper lower. I love that. Right, so I would choose a compound lift. Upper compound, lower compound. Yeah, so basically every other day you're hitting a compound lift for the upper body or the lower body and then pairing it with your favorite ice. And isolation exercises is anything you want. You know what I'm saying? Or even core, yeah, focus. There's some focused area that you want to bring up in strength. Yeah, and then isolation, like you said, Adam, have fun. Yeah. Now I don't care what you pick. You want to do cable, laying cable lateral or a rear fly or a spider curl or... And the reason for that, okay, is because you're building this program, the foundation is around these great compound lifts that are push, pull, squat type of movements that incorporate all those smaller muscles. So they're not getting worked out. I mean, you technically could, theoretically, just do five sets of all compound lifts and you're gonna hit. I mean, that's kind of very, very much so. I think CrossFit does a lot of their programming where it's not a lot. There's not a lot of isolate. There's not a lot of bicep curls and tricep pushdowns in it because they do so many great compound lifts. You don't have to worry about some of that stuff because so you technically focus everything around that and then if you're gonna do two sets of isolation stuff then I mean, have fun with it. Now, you know, so this is five sets, six days a week has 30 sets. So that'd be like doing two workouts with 15 sets each. Just your typical hour workout. Now, here's where you can have fun with it. If you're more of a beginner, cut it down, two or three sets. If you're advanced, try a 30 minute workout, six days a week. I would try, you can even try something like that. I wouldn't go too much longer than that but you can even try something like that. But the idea is to take your total volume and see if you can divide it up over short workouts, six days a week and then watch what happens to your body, okay? Watch what happens to your body. Literally, it's the same of everything except it's more frequent and most people will see better results doing it this way. And again, here's the thing I love about this and this is how I'd program it for clients. It's actually easier to stay consistent, especially when you look at the 20 minute time range because it's easier for people to do a 20 minute workout every day than it is for them to take out an entire hour twice a week. Look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin, Adam is on Instagram at Mind Pump, Adam and you can find me on Twitter at Mind Pump South. This one's really important and that is to phase your training. If somebody trains for a full year doing a bench press and they're always aiming for five reps, if you compared that person to a person who did a bench press where they did three or four weeks of five reps, but then they did three or four weeks of 12 reps and then three or four weeks of, let's say, 15 to 20 reps and then they'll throw in some supersets. At the end of that year, you're gonna see more consistent progress from the person who's moving in and out. And less injury, that's another thing. You'll see less injury as well.