Micro Workout Strategies for Building Muscle
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- čas přidán 14. 08. 2024
- Micro workouts are great for building muscle. You don't need to spend hours in the gym doing tedious volume training or use countless exercises for every muscle group.
All you need to do is work your muscles hard and fast to bring them to a state of high fatigue through basic exercises.
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Overcoming Isometrics: amzn.to/2ZiC5lP
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#reddeltaproject #calisthenics #microworkout - Jak na to + styl
I am just glad for Matt. He deserves all the respect, praise and appreciation he gets but even more.
happy to continue the trend Reg, lead from the front my friend!
Yes! I had some good results with my back muscles using the 3 minutes strategy.
3 minutes pull-ups
then 3 minutes chin-ups
then 3 minutes neutral pull-ups
then 3 minutes of rows.
With 2 minutes rest in between. Short and sweet. My back muscles were shocked the first time. This will challenge your grip too.
Now I add weight or use shorter rest periods or use a metronome to change the pace ;)
Edit: as I was asked, this does not mean 3 minutes of continuous movement. It's a pacing based kind of workout. Like 10 pull-ups per minute for example. But perfect form.
Wow thats great /
Strategies:
-Max reps for 3 minutes
-Supersets
-Single joint/compound paring
InstaBlaster.
Nice!
Edit: dips and pushups as superset is brutal. I love it.
Sounds brutal
"Squats and Lunges together"
No thank you, I choose life
Matt you are the Jedi Master of Calisthenics, Suspension Training & Body Weight Exercises. You break everything down so detailed. Much appreciated!
Perfect timing! I just sent my friend your CZcams page last night and told him about how well you explain these different ideas and principles for working out as well as telling them about micro workouts
I like the idea of the 3 minutes test, i will try it with my full bodyweight workout ( upper pull, upper push, legs, core).
This info is golden. Having a FT job and family it’s hard to get workouts in. Will be trying this out from now on.
True! If you got more responsibillity, you cant do endless 2h workouts. Microworkouts (3-20 min) saved me from quitting working out.
Matt's stuff is a Godsend for busy dads. He's always considering the individual plus necessity over optimization.
Wise advice with enthusiasm. What a teacher. Thank you, Matt!
AMRAP and HIT calisthenics is responsible for every bit of gains on my body
Hi, cool that you name HIT. Could you discribe how you did that? Cheers
@@jellewierda3828 sure, for HIT calesthenics you can do thirty seconds on and thirty seconds rest for the compound movements [push ups, dips, pullups, squats, wallsits, lunge etc]. When you fatigue, you can regress to a easier variation but YOU MUST KEEP MOVING until the timer stops. HIT is very time efficient and takes advantage of cumulative fatigue.
@@bossj6785 hi Boss J thanks for your response. I also like to do it in a time block style fashion. You know the channel massive iron. Steve Shaw talks a lot about this style of training. Just set the timer and go. I also use the regression method as you mentioned. Sort of a dropset & rest pause training. We have the sort of same training style. How much muscle did you gain. I wish I could add some more... Greetz
czcams.com/video/pYNUk65zJlU/video.html
Thank you. I guess I will get one
Wow
Was looking for a podcast that is authentic,honest no bs and straightforward. I found my answer here
Welcome Theo! Glad to have you on board and be sure to tune in for the episode next week for the micro workout methods for weight loss.
@@RedDeltaProject Been using your tips for over 3 years now, just decided to hop on the podcast.
Excellent matt.. I did my training yesterday weighted pull up and dip had to drop the weight halfway I tried to do 5 set 5 reps I didn't time my rest I just did next rep when ready. I finished off with doing bodyweight row and lying on the floor bench press with 6 Second negative.
And feeling sore today. 💪
Keep the videos coming always good information. 👍🙏
Very nice! Focused and intense indeed! Love it! 💪
Hey super Video ! I Just do push ups and rows on ring since 6 months now. I Just bought a weight vest. Thats was the best decision and experience for a Long Time.
Fantastic video/podcast. Had me smiling and going "yes..." on my drive home. Effective and efficient approach to life long fitness.
Glad you enjoyed it James, just wait until part 3; micro workouts for weight loss.
Sounds really good.
I'm 45 next month and feeling a lot more aches and pains.My shoulder and traps in particular easily get aggrivated if i try to add resistance or change the angle to make it harder....Aimlessly adding reps didn't feel very focused,but the '3 minute method' you describe sounds perfect!!
Happy to help DF and happy early birthday!
@@RedDeltaProject Thank you!!Really appreciate that..
If i could ask your advice-When performing the 3 minute set,do you think it is better to try and pace yourself to try and keep it as continuous as possible,or is it more like rest/pause training?
Thanks Matt!! - really enlightening! I am definitely going to try the 3-minute strategy. Maybe at the end if not dead, add a finisher single joint to the muscle groups to add some extra fatigue.
Matt, what do you think of doing this 3-minute strategy with a Tabata?
As a finisher, i would just use one minute, as the three minutes may become sloppy and tiresome pretty quick.
@@RedDeltaProject That makes a lot of sense Matt :) - thanks for responding!
As feedback, I have adopted a micro workout training routine, after being inspired by you ;)
I try to do it once a day (except when I feel tired, then I rest).
I am doing this as follows to have a consistency where I can measure and clearly Scale-up the intensity:
- Using the "3 min" technique by applying a Tabata - On each 20 sec work period, I try to reach around 8 slow reps. if I reach 8 well or up to 9 at the end, I raise the weight.
- Using the Push / Pull / Squat to have full-body training.
- I will start adding next week the 1 min finisher with isolation moves such as biceps hammers/curls, triceps extensions/dips, and quad extensions.. to finish exhausting-fatiguing the muscles.
- I am swapping the angle/exercises on the push-pull-squat such as lat pulldown, rows, assisted pullups for back/pull. Push-ups, bench press, cable press for chest/push. Back-squat, leg extensions for legs/Squat.
Questions:
- Would you add an additional session for ab training & shoulders to complement the training?
- is any of the things I am doing stupid or you would suggest changing? :)
YOU have the perfect body. It is functional and strong. So many young guys want the big, puffy muscles but judging by the ease that you do weighted pullups, dips etc., you went for strength. That's two different kinds of "muscle" growth. Bodybuilders have the sarcoplasmic type growth which is mainly cramming liquid into the muscle cell. As you've probably seen, when they quit working out their muscles quickly shrink away. You have the actual increase in muscle fiber size from heavy lifting. That's the kind of body Special Forces have. Can you imagine a bodybuilder running and jumping for any time or distance? Increase in actual muscle size stays with you a long time after quitting exercise. In fact, studies have shown that men lose strength twice as fast as they lose muscle size. So, as you get older and look in the mirror, you think you've still got "it". That's the beauty of weights - they don't lie. Pick them up and they'll tell you how strong you are today.
*welcome my friend let's get da gainzzzz*
As an older trail runner who needs to build up a bit....this hits home...thnx!
Happy to help Mike, happy trails!
Basic exercises are the safest and best way to gain a healthy and slower gains for optimal size and strength your spine
good!.I have experimented more fatigue with the time approach(be 1 or 3 minutes) ,sometime iI do that in superset(pushups and squat and chin ups:3 superset way).
Nice! Minute sets can be brutal. I used them a lot back in the day. They are a good mental challenge too
Love it
I do a super set of
1st set : eat bag of chips
2nd set: eat a chocolate bar
3rd set: drink a beer..
Works great...
No no no! You have to eat the chocolate bar first, that way the salt can inoluganize the enzymes in your digestive tract and you'll burn .00003% more fat over the next 3 months. (LOL)
Hey Matt, I can't come up with a good eating plan. I don't know how to eat well
I can't wait for the one about burning fat
Yea, it's gonna have a bit of a twist to it, stay tuned!
Recently I started doing 10-15 min off pull and 10-15 min push, I did as much pull ups I can in 7-10 min, the last set I take it to failure and over again, when I do the last pull up I try as hard as I can to lift me up one more time even if it is impossible, I stay there in a burning isometric hold for 15-30 sec and then boom I jump off of my pull up bar where my rings are fixed and started doing bodyrows, my pull up bar is fixed on the stairs so while doing rows I can easily continue after failure again by just doing a step down the stairs till the end, then 3-5 min rest and I do pushing, with straight bar dips, parallel bar dips and then ring push up, declining them always by walking down the stairs.
Of course it is not a microworkout to do every single day.
I do legs another day with the same logic but I have to admit it with legs I take it easier lol, legs always get me exhausted in less time.
This reminds me of an old Charles Statley program I came across years ago. Very simple, yet very effective too!
Matt, the three minute drill. You’re hitting a muscle group hard, but because of the short duration, can you do it on successive days? Thanks again for the great content.
Can you do microworkouts for leg or chest or whatever the part of the body you want everyday for building muscle?
Yes you can train a muscle every day. However, you will need to balance your training intensity and volume to make sure you recover.
For sure, you can also find some examples of such workouts in the micro workout playlists.
Great Video i will give it a try! But in between These 3 Minutes, can i stop for a few Seconds If im exhausted, and then continue? Best Regards from Germany
Yup! That's the idea, you'll have to stop and shake out several time.
@@RedDeltaProject wow thank you for the answer!
Amazing video !! quality information always!
Hello Matt ! can you explain to me how powerlifter like roger estep and kirk karwoski have much better physique than bodybuilders by doing only three great exercises (bench press, squat, deadlift) for many series and very few repetitions.
thank you.
Hard to say, but a lot of physique development comes down to genetics. Some people just got "it" and some don't/
Plus are you sure they only do those three moves? Some powerlifters use almost a bodybuilding approach or "power building" wich focuses on the big three but also includes plenty of accessory work.
Nice video! Matt with these micro workouts do you typically hit a muscle at a slightly higher frequency like 3xwk since the volume is lower?
Sometimes, it depends on how much fatigue I build up and how well I can recover. But yea, I let myself recover as needed and hit the muscle again when it's ready as opposed to sticking to a strict routine these days
What would the frequency be for this? Two times per muscle group?
What equipment is that ? That you got on your back while doing pull ups???? At 2:46
Brian Badonde thank you
Great video. Thanks. The book Overcoming Isometrics is only on paperback format. When can I purchase a digital version?
You may have tried to look for the Kindle version while I was doing an update for it. It should be available right now:
amzn.to/2ZiC5lP
Do we work to failure? What does High fatigue, or smoking a muscle group mean?
Yea pretty much. Failure is a fairly subjectiv thing, and some people get nervous about it as some experts claim it's best to not go to failure. So that's why i use that verbage. Just push it hard.
Regarding the 3 Minute workout using Pushups as an example -- do pushups for 3 minutes and that's it for the day? Or are you saying do the 3 minute pushups 2 or 3 times a day? I guess what Im saying is how would you schedule this? Mon: 3 minute push, Tues: 3 minute pull, Wednesday: 3 minute legs? Then active rest day(s)?
You can do it anyway you like, but here's my general rule: Go ahead and practie any sort of workout whenever you like, but you'll get the most benefit (or any real benefit at all) if you feel you can perform 1% better than before. If you do a 3min test and do 40 push-ups but then do it again later and only get 35, you would probably be better off resting a day or so that way you can get your progression which is really what is more important
May you make a video on a Rings Shoulder Workout, targeting each delt separately?
Nope, no need.
Check out this video for the reasons why:
czcams.com/video/wIQKPHktZ-g/video.html
Hey ! First of all , thank for the great videos !
I just trying to understand... It needs to be the same routing ? Or just random sruff? And what about warming up for micro workouts?
here, this video on warming up for micro workouts will help:
czcams.com/video/LI7MyJ4uOeA/video.html
Matt, which one of your books should I buy first?
Depends on where you want to start, but if you just want to get right down to the nitty gritty of strength and muscle that would be Grind Style Calisthenics (amzn.to/32TQhQh)
Hi Matt. Thanks for another great video. Just finished Overcoming Isometrics and learned a ton from it. So thank you for that as well. When it comes to frequency, I know you say follow your fatigue, but is there a bottom limit to how often you need to stimulate the muscles? Would two full body micro workouts a week be enough?
Yea, I generally say two is the minimum and with micro workouts, you may want 3-4 if you like
Thanks Matt!
Do you think 1.a single set of push ups or body rows to failure (or nearest too) 2. followed by a slow negative >10 seconds 3. Followed by a few sets/reps of all out Isometric (the way I do the "isometric" is full range ie. Split leg wall push from in close to fully contracted essentially moving my body away from the wall done slow mentally trying to push through the wall/door), do you think this is optimal? I only work push or pull I do not supersetted I perform splits day and night.
Hard to know just what would ever be optimal, but the more important question is if this is something you can maintain and progress over time. That's where the real results are. Even the most optimal program won't do much for you if you have trouble sticking to it or improving it over time.
So roll up your sleeves and rock on, it will be fun to see what this can do for you.
This suspension system is strong enough to do pull-ups on? Are they meant for that?
For sure, they are plenty strong
Is it a bad idea to do supersets in the 3 minutes test? I've been doing supersets for pretty much every workout session, so I was wondering if I could fit supersets into the 3min test cause it sounds like a fun approach.
You can, but you may want to go a for a little longer time frame. Maybe 5-6 minutes instead
how often do you recommend doing the 3 minute test?
or can it be regular workout?
Sure, you can do them as often as you like, but I always stay faced on planning your training when you can make progress. Don't work out just for the sake of working hard, but train to get better at what you're doing.
@@RedDeltaProject thx brudda, been binging on your videos like a kid on netflix since sunday night when i stumbled across my first one, thanks for all the help
That's a different looking weight vest. Where did you get it? So do you the push day,pull day,leg day ,six day a week routine. Or three day MWF full body doubles routine, preexhausting kind of like Arthur Jones nautilus or Mike Mentzer. I did both for a few uears and added a lot of muscle. However as they got harder you stretched time between workouts for as Arthur said recovery
Thanks Reg, stretching out recover sounds like a smart deal for sure.
That's a Kensui EZ vest. You can find it though the google pretty easy
How do you feel about the ez vest? I got one for pushups specifically, but I'm thinking a dip belt might be more comfortable for pullups and dips.
I agree, for horizontal push and pull it can't be beat, but for weighted dips and pull-ups a dip belt is still my prefered tool of choice
@@RedDeltaProject Thanks! I busted my elbow so I haven't got to try it out yet unfortunately.
Maybe it's because I'm a little older or because I'm used to training the whole body at once, but could micro workouts function like that? I'm not really into being sore everyday and it seems like completing everything at once would make recovery happen at almost the same time.
For sure, here's a simple micro workout that may appeal to you:
czcams.com/video/Yil3wOjes18/video.html
very beautiful video..and very useful info...i have only one question..can i repeat the micro sit of pull ups 2 times for exemple??..cause maybe it feels very short althogh its tough....thanks alot sir..all respect.
Sure, give it a shot and see how you do a second time :)
@@RedDeltaProject ..i did it already...this is the first time in years i feel lactic acid pain next morning caused by pull ups..i find it very challenging...thanks Matt..great method
Practice practice practice!!!!!!!!5minz!!!!!!!!
Ten times a day
Push pull or squat you pick practice getting stronger all day
Would you consider drop sets akin to #2?
Yes, in fact I forgot to mention those as another one of the strategies in the book.
The 3 minute option looks VERY good, but how to do that for the quads? I still cant do the full one-legged squat, and regular squats and lunges take way more than 3 minutes to really tire the legs.
Try jumping lunges 😈
Matt, any thoughts on taking a program like Kavadlo “Get Strong” program and splitting it up throughout the day. It would fit my schedule better to make it into micro workouts and I would even be able to do portions of the workout at work.
Sure thing, I'm a big fan of breaking up activity throughout the day on any program. It's a good way to boost energy levels and focus.
I prefer to dangle the weight between my legs
So what is the difference between hypertrophy and getting stronger? I do 3 sets of 10 dips and it kills me to do those but according to what you just said I am not creating hypertrophy? My goal is to get stronger and leaner.
That's coming up in a video this week.
The two are correlated, but generally, strength training is about how much force you can produce by the muscle while hypertrophy is about the total work capacity, or time under tension, of the muscle
Hey Matt, I have been binging out on food all week. I am at my wits end to stop this binge. I feel so weak. What would be a good strategy to stop this binge once and for all. I am ready to just give up!
Well for starters you can't give up, you don't actually have the choice since you have to eat to survive. You can quit training but you can't quit eating and healthy eating isn't anything different or special, it's just eating with purposeful intent.
I recommend you check out my friend, Catherine's stuff over at Secretsofaweightlossmaster.com. SHe caters mostly to women, but the same ideas and lessons apply to men as well.
How long do you usually rest between set?
I rest as needed, so I can put a good effort into the next set. Kinda go by feel
I would like to train with strategy #1 for several months (I don't really like long workout), is it possible? Or is a short term solution? I'm still learning English so let me know if you didn't understand what I said
For sure! Give it a try and have fun!
Matt if I decide to switch from GSC-style 3-set strategy to 3-minute strategy. What are the pros and cons?
I would say the 3-set strategy will give you a bit more of a quality test for each set and you may get a few more quality reps at the start of each set. In 3 minute, you may fatigue more and have more shakey lower quality reps but mentally it will feel a tad easier.
It's more of a personal preference thing either way though.
I have always wondered, why is the following strategy never mentioned: e.g. do as many reps in the first set of pullups as you can, then wait a few second and sqeeze one more single rep, wait again a few seconds and force out another single rep and so on. With this method you keep your pulling muscles at a very exhausted state for some minutes. What is your opinion about this single forced reps method, and why have I not heard about it?
I'm not sure about this, but I think it will up your muscles endurance which will make you able do more reps
A very popular strategy, I believe it's often referred to as rest-pause training or simply pause training. Very fun and intense
Hey man, not related to this but I have a question, a guy saw me doing push ups in the park today and he said that if I wanted to get bigger, I had to do push ups prison style (half reps, not locking my arms) because that way my chest and triceps are in constant tension, what do you think about that?
I like the idea of constant tension, but there's no need to cut the ROM. remember, tension comes from your mind, not the exercise. If you want to keep tension in the muscle, then keep the muscle tense.
How much responsibility i have on me? Use that mental weight in metaphor of available weight or resitance against a range of motion, you will burst in one set with effect, i survive cause i take tax
Hi Matt, I have a question.
You mention the importance of fatiguing the muscle on every set, backloading so that might get 10, 7, and then 4 reps on the last set.
Thanks to you I've begun focusing on mind/muscle connection as my primary objective, intensity second. This often leads to my cutting sets short of the type of fatigue you mention. I'll still get a burn on second and third set but my progression seems less fatigue oriented than yours (because I'm all-in on form and muscle activation).
Will a "slower/less intense" progression without quite as much fatigue and "going to failure" be significantly less effective at inducing hypertrophy?
Sorry for the long rant, hope i makes sense.
Keep up the good work, cheers.
Oh sure, you certainly don't have to push your muscles to their limits to make gains. As long as your work capacity is increasing over time (like improving your tension control is one such way) the muscles will respond in kind
@@RedDeltaProject My TUT is increasing weekly as well as loads when the resistance becomes too easy (45-60 sec per set). I think I'll incorporate your strategy of pushing the muscles a bit harder in cycles to vary my approach a little more.
Thanks for the answer Matt.
Hey Matt I am a martial arts teacher and I would love a book or some tips to integrate your ideas to teach a Class.
Have you seen my book, Bodyweight Training for Martial Arts? (www.amazon.com/dp/B07RFHS1NB)
The shifting and explosive techniques in there are great for warm up and adding some spice to class
@@RedDeltaProject thank you verry much will definetly check it out. We are currently trying to integrate progressive calisthenics in our 2x a week class. This is a bit of a challenge but well worth it!
I'm sure I've read Pavel talk about splitting workouts into two blocks? Something like pushup block one in the morning, then block two in the evening. Plenty of rest between sets?
He's written so much I'm sure something like that is out there somewhere. It's a good approach I think
RedDeltaProject it was this article I found on Strongfirst. Not by Pavel though www.strongfirst.com/plans-for-building-powerful-pushups/
It feel like the 3 minutes test is more performance or endurance oriented...
Sort of you're right. Building muscle is a bit more of an endurance activity (muscle endurance not cardio). And sure, technically all exercise is performance since functional demand is truly the only stimulus there is. Pushing the muscles this way is so far, the best correlation we understand with muscle growth.
What's that weighted back pack thing you were using? What's it called and where can i get it?
Search for the "Kensui EZ vest" and you'll find it quick
@@RedDeltaProject thanks! Have a great day$
How often should I exercise? I usually strength train one day and run the other and this is with no breaks because I don’t have super heavy weights at home. I’m trying to get leaner but I’m also trying to bulk up on muscle. Do you have any tips?
I’m not sure if this changes things but I’m a teenager so should wait to train entirely
You're starting your training at the perfect time Joe,
Right now, the best thing you can do is to try as many different training styles and methods as possible. Don't worry about doing things perfect or even half right. At the start of your training career almost anything will be good, just build up your consistency and don't do things that cause pain.
Thanks for the advice I appreciate it
Hi Matt, in the micro-training line, what do you think of, for example, doing pullups every day or leaving it three times a week?
And so with the 6 basic movements; or is it better Monday, Wednesday, Friday doing pull, push, legs (microworkout) and Tuesday, Thursday, Saturday support exercises, sit-ups, back chain and the sides (microworkout)
And rest one day
Thanks
You can train in any format you like. The actual workout routine you follow isn't all that important.
What is important is what sort of routine can you stick to, and which one can you make progress with. The routine you follow that can help you do that best is the best for you
Hey Matt how would u track with 3 minute test ?
Simple, write down how many reps you get in the first round
example
Push-up 3mt: 34
Then change that number if/ who you progress it.
Push-ups 3mt 36
And under that keep notes on the subjective qualities of the workout:
Push-ups 3mt 36
- Make sure to bring chest all the way to the floor next time.
More here in this free ebook on my tracking methods:
goo.gl/dnCKtR
@@RedDeltaProject ok thanks for the reply
Wait a hour and a half after a set?
Ah no, an hour and a half or so after a micro workout. You can still have several sets within a micro workout.
@@RedDeltaProject thanks for clarifying
What about nutrition, you don't ever talk about it!
That's a different topic, different episodes. I've got a ton on that too (you can find those in the healthy eating playlist)
Here's a few episodes to get started:
czcams.com/video/5tlCiwZTZjM/video.html
czcams.com/video/MFQf1qgiXeo/video.html
czcams.com/video/1UPsKl9w8x4/video.html
czcams.com/video/iv9cPkLgaH8/video.html
@@RedDeltaProject thank u 🙏