Build MORE Muscle in HALF THE TIME! (Science Backed 30 Min Workout)
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- Опубликовано: 7 июл 2024
- The 30 MIN Program is LIVE!
bit.ly/3LyNd4J
I spent the last month researching the most effective ways to collapse time and allow us to get our workouts done faster. There is actually a lot you can do without sacrificing your precious gains. For example, did you know that your ability to recover between sets is trainable? Just by programming your workouts with decreasing rest periods, your body will adapt and in one study the hypertrophy was identical for the 30-second group to the 2-minute rest group.
A lot of it comes down to how you structure your sets, we've all used a few advanced training techniques like drop sets, or rest pause sets but in order to achieve similar growth to a full 60-minute workout you have to train exclusively with them.
#30minworkout #buildmuscle #hypertrophy
Step 1 blast tren
Step 2. One set to failure
Step 3 profit
Supersets! Yes! Cuts the rest time down to 1 minute! 8-10 reps to painful failure, 3-4 sets. This is exactly how I train. Nice to hear I'm actually doing something right for once... :)
Instinctive training îs The Best man
"but he said" 😂😂😂😂
Shouldn't that be "Butt, he said"
@@frankiechan9651a swing anus
2nd or 3rd knuckle? Asking for a friend.
@@jessebrown1400wrist
nah nah, I go to the gym for 8 hours and go to work for 2 hours. Thats the life/work balance I want.
honestly was looking at an empty office that they don't use at my gym lol
That sounds like the awesome life!
Everyone works that low space of time
bs. noone goes for 8 a day even if u worked 8 and worked out 2.. i still call bs. u just attemptedly virtue signaling and failing
@@gavinsheridan7033
Your whole life is virtual signaling!
excited for the program (yes, I could do it myself, but it's worth getting the program to support all the hard work you put in researching this for the rest of us!
This episode really sums up most of the key principles from my personal training classes and how we primarily trained clients at la fitness years ago with 30min sessions
I’ve been saying this for YEARS. People have always been astonished that I only spend 25 minutes in the gym and look the way I do. You only need 45-60 seconds of rest between sets. I stumbled upon this method because I HATED being at the gym but LOVED going to the gym. Get to the gym and get it over with was my thought process. Now look, it gets me out of the gym faster and it’s beneficial physically. Yes, I’m the OG of this workout and take FULL credit. You’re welcome world.
Same. i usually go about 40 minutes
Same ,high intensity
whats your total rep and set ranges, usually?
How many days per week do you train?
People been saying it for 60 years at least. Everything in muscle building is just a retread. Some like high volume, some don't. It's the way it's always been.
Bro, looking like buff Lex Luthor.
Flex Luthor?
He said he's on a ton of stuff but hasnt said what yet.
i mean the advice in the video might be legit but homie is also clearly juiced lol
Roids!
Live action kratos I'm seeing 👀
JEEEZUS your arms have gotten INSANE! That side view at 2:55 had me making sure someone hadnt been screwing around with my media player ratio settings. Freakin' BEAUTIFUL
Bro is so big that women don't even call him Daddy anymore, they call him Father
Thats test, and hard training. But without test, no.
Wayne
juice
His body looked fitter, healthier, and more symmetrical a year ago.b
he can hide himself completely behind those tree trunks of arms
Owning hair loss like a master 😅
Welcome to the club 🎉
As a member of the club: if its going, just fucking shave it guys. If you do one thing today, do that. Youll never look back.
I shaved my head since I was 12 yo. Hair is a big mess and nothing more...
Maybe if I would live in the savannah, a huge bush over my head might save me from the sun but the stench is horrific... 😂
@@vladcraioveanu233yeah but hair makes you more attractive, otherwise pretty women are not attracted to bald guys
Rapid pattern baldness, hhmmmm, what could that be a result of?
What I like is the fact if he couldn’t beat hair loss there is for sure no way to beat it
Consistently the most unique and interesting science based resistance training channel on RUclips. And the dry humor kills me!
This would have been really handy BEFORE I hurt myself with 55 minutes of bicep/tricep today. I was kinda happy with myself (seeing as I'm 69 years old and all...) but now I think I'll just snivel. Seriously - I'm new to your channel and loving the content, along with your warped sense of humour - thanks!
Very interesting. Looking forward to seeing the programme. That’s a lot of work you’ve done there.
When you came onto RUclips you forced other creators to level up. Thank you from all of us !
Bae wake up Saitama posted
more like kratos, dad of war version xD
@@OdieFighter wait YOU’RE SO RIGHT
@@OdieFighterBoy!
Who still uses Bae??? This is why I hate everyone all the time.
😂😂😂
I’ve been seeing a functional health doctor who looks at hormone levels and what not and he highly advises workouts less than 45min to optimize testosterone production. He referenced a study - I need to ask him about it - all that to say, I’ve gone from hour work out to 30min and my test has shot up drastically and the way my body is actually using the test is more optimal. Pretty cool stuff!
Your videos helped me over the years! Keep it up brother!
I have been doing 30min workouts and seeing gains for a year now. It's all about intensity and time under tension for me.
Ryan is looking HUGE and obviously knows his stuff!
Thanks for adding the science and teaching us why. Learned a lot from this.
Ryan Humiston is the hilariously, fitness best!
Grateful for the educational information!
Awesome physique!
Ryan is the thickest, funniest, most knowledgeable egghead on youtube. Good on him!
I really like your proportions, your arms and shoulder give you a super soldier look like a gears of war character
This was super informative. I have absolutely no clue what to do with the info, but I have it now that’s for sure.
Anxiously waiting Ryan!
I can speak from experience it works. Iv gone from 5 days 1hr and half a week split to 3x a week for about 45 mins a workout.. i increased volume lowered reps (10-12 to 8-10) focusing on controling each rep. This increases my rest days and i cant deny I've been seeing progress. Stronger def.
Control is the secret. Trying to really focus on the mind muscle connection and make these 45min a concentrated effort will yield more resultants than mindlessly throwing weight around for a way to long session.
@@Gondyr_Nocheinssonwhat’s better for muscle gain? Split or full body twice a week?
@@bekabeka71follow the split in the video. Don’t over think or complicate anything
Yet I don't see no videos to back up the claim.
@@billybrown7953 which
Instructions unclear, snorted Creatine, Protein up butt.
This is the way
It’s funny that all the bodybuilder magazines used to show you these 6 day a week splits where you trained each body part with as much as 40 sets each. Then I read something (I think it was Sergio Oliva - maybe not?) that said if you can train it over 20 sets, you aren’t training hard enough; and it made a lot of sense. Now I see programs from guys like Christian Thibaudeau that really emphasize shorter rest periods, and the use of intensity techniques rather than a boatload of sets. Really makes me feel like we are righting the wrongs of what was published out there all those years ago! The average person who isn’t genetically gifted and taking a boatload of steroids just can’t recover from 2 hour sessions on a single body part. (I’m not against steroids, I’m just saying that without them, the recovery is much more limited). Very pleased to see that Ryan is giving this training methodology some much needed attention for the community! Shorter workouts, less sets, intensity techniques (drop sets, rest/pause sets, and even cluster reps to some extent) are some of my favorites! End of set stretching is absolutely brutal!! lol - in a good way!
A collab video with you would be amazing. All this short punchy jokes you put in your videos…😂 love ‘em!
Hard science + results
with humor= Great video!👍👍
So informative and I am gonna apply them into my workout, but I have to note; thank you for making your videos funny and not booring I legit laughed my ass off
thank you, gonna try this! love the interior
I've been running a similar split for about 2 years now. "Full body" 3 days a week where I focus on one big compound at the beginning of each workout but move the assistance work to the subsequent sessions so I'm fresh for that as well. I have it set up to do 4 Giant sets with antagonists or unrelated groups then the third slot is stuff like Abs, Forearms, Calves etc. Each giant set takes about 2-3 minutes and I give myself between 30s and 1m of rest at the end of the set. From a time-saving perspective I get 6-9 sets per week per group, and on any given day I hit 12 movements plus a quick mile row warmup in about 45m.
All that being said, your 100% going to be limited by your work capacity and ability to recover your cardio with this split. I'm a former marathoner so I have cardio covered, but using intensity on every set beats your CNS up real bad. Depending on your training age you are likely going to have to deload and recover way more often than a more traditional split. However, since I developed my split to fit my already over-booked schedule, life already throws me more forced deloads than I'd like.
I have read heavy breathing is good between sets, because u get rid of lactate even faster...works for me!
Now I’m gonna need that 15 minute workout, Mr Clean
Great video Ryan 💪
looking forward to the workout. Always crunched for time so....
Yes!
New routine!
Feels good to see support for my decision to have a shoulder day by itself. You just cant hit everything in the shoulder without giving it its own day
Love all your scientific input! Please drop the drum solo!
If you wanted to post the program now so I could start tomorrow, I'd buy it and it'd be great.
Great video Ryan!!
“Congratulations you trained just enough to look worse”🤣🤣🤣🤣
Jesus dude. Your arms are huge! Another great video.
Ryan thanks for all you do and the enthusiasm in which you relay your hard earned information. Plus....I am not sure what you are doing but you are getting bigger and your arms are looking nuts. Enjoy the journey and keep on boofing that creatine son!!!
It looks like you ate the guy that I started following when you started this channel.
So fuckin awesome.
Great video! The majority that swear by high volume training are mostly addicted to the pump (in a nutshell.)
I am retired, I like going to the gym, I work out for about an hour and a half, then I go home and smoke a fine cigar by the pool. thank you
You are hilarious, excellent information!
Subs gonna keep exploding with content like this. You doin it right and will all pay off.
This is what I do on nights where I get to the gym too late. 30 minutes & target different body parts to “rest” the body muscle that just got stretched
Ryan we've had this type of workout for 70 years. It's called HIT and it is TRUTH!!
30 mins getting ready and going to the gym
30 mins exercise
30 mins cool down, getting home, showering (optional), getting changed
No matter how you put it, a "30 min" routine will ultimately result in 1.5 hours. If you don't have the time, chose another way to keep fit. Bodybuilding isn't for everyone and that is OK (and liberating) to admit. Live in reality people.
Training at Home :
0 mins getting ready and going to the gym
30 mins exercise
0 mins cool down, getting home, showering (optional), getting changed
You’re a trip! I like your style though. I’ve been in the gym since high school, I’m 36 now. I thought I knew most everything there is about the gym life. But, I then I came across your crazy ass and I’ve actually learned a lot. I was plateaued at 210. After 4 months I’m at 218. I just wanted to say Thank you.
You’re doing a good job bro. Keep it up.
Great video.
Great video again. I hit the gym every day, I take 30 second rest between sets and lately I’ve upped my sets from 4 to 5 and I feel like I’m gonna barf up a lung when I leave the gym and I’m hot and sweaty. I’m 63 and still fighting the fat gut syndrome.
I don’t know where I would be without your content Ryan..
Copenhagen 🇩🇰supports
Hopefully at Heavy Duty College. Mike Mentzers work is far superior.
@@dendanskehelt4296 I’ve had good experiences following Ryan’s programs so I’m satisfied but thanks for sharing danske helt 👍🏿
Thanks for the firehose amount of info. With the laughs
I used to tell others that anything more than 1 hour was too long unless you're doing cardo after. I used to have a PPL regimen 6 times a week. Active short breaks, and i would do mainly hypertrophy training with crazy amount of sets/reps and, some days, strength training. People were wondering how i got so strong and big/shredded 😅 now I'm healing from a herniated disk that i got from MMA, all I'll say is make sure you guys take off some time to heal properly, even if it's a month. Ive had this injury for almost 3 years but I'm slowly getting back to 💯
I'm 68 duuude been a "gym rodent" kinda 😂 since 1989...I wish I'd discovered you even 10 years ago...found you about 5, bought your programs (home gym, gym gym) and was doing well kicking ass and...F'n Arthur shows up and pissed in my Wheaties...I still watch your videos and glean what I can thats applies...thank you for your videos again informative and entertaining...do you do stand up?😂
Very good advice to gym workouts prople
Ryan.....Fix the gap in that damn wall man. Months I've been staring at it. Great video, thank you for the content.
It drives me crazy!!!!
Same 😂
i've watched this serious where you go deeper into workouts is super interesting. Is it maybe possible to put the resource in the description so i can see it myself and learn from it
When I was a kid I used to rest 2+mins between sets, and do multiple seats of exercises. When I got older that just seemed pointless and boring to me. Now I do just 1-3 sets per exercise, and rest 15 seconds for small body parts like deltoids and calves, and maybe 30-60 seconds for larger muscle groups. I do low volume, total of 3-6 sets for most body parts, and I do entire upper body in one workout. As a 58 year old, that’s great for rest and recuperation, especially for joints and connective tissue.
Cool water bucket for the hands, 30-45 seconds. Quick recovery for next set. Huberman podcast covers it.
Looking jacked my friend
Thank you!
Legend
Oh damn...Ryan really got on that good juice...bros making big gains after 40
i think you can make gains on any age as long as you can move, just probably not as much as in ur twenties but its a marathon not a sprint
Lamo "you're going to question if this is safe-do it" dying laughing
"Gimme another week" ... RESPECT
For even more fun, add in partials til you can't move then do your interset stretching! To go even crazier add in Dc's extreme stretching for a minute after each bodypart. Fun for the whole family. 😊
I trained pretty much this way from 2000-2005 and built my biggest and best ever physique this way in that time. training only 3-4 times a week and only 40-45 minute workouts.
I kept all rest times to only 60 seconds (your body will get used to it even on heavy compounds) . I did straight sets and added drop sets, rest pause etc without substituting straight sets for them. I only did super sets when training arms.
I basically crammed in as much intensity with as much volume as possible every session within a 'short' time frame
Damn Ryan, not 100 situps, 100 push-ups and a 10km run?
I'll do it, lets go
I would love to see you come up with a kettlebell work out
Thanks, you're a good one 👍
Lately I've done 3 sets of 100 reps and low weight and it absolutely blasted my arms. Felt like my muscle was gonna pop outta my skin
Cool!
Which excercises?
glad that you are embracing the bald life, and not covering it up. props!
Thanks 🤠
Did that close up scare the $#it out of anyone else??
Sit on my couch watching videos on how I can cut my time working out if I ever start
Bought the 30 min program. Did chest/tri/abs today. Incredible pump, arms are shaking like new born baby calf legs out of the chute. Good shit. Not looking forward to leg day.
you look great Ryan!
Ain’t gonna lie your timer in the swole ap made me realize I take to much rest time 😂
Wish he posted the routine. Now I get to wait and see if he releases it within a month.
Bro is out there with the Antoine Vaillant looks and vibe
Ryan your looking good think you're pumping up lot's keep it going eh❤
Happy to see that Ryan has gone full on bald and let go of them few strands atop the scalp. Letting go can be hard...I felt like I needed therapy.
Great upload dude
Going bald was the best thing i ever did for my appearance!!
I've done super sets for years because I love pushing past the limits when I can. But I'd always need to take an extra day or more off to recover
This is surprisingly scientific and easy to digest, with a weird amount of boofing. You just went up 10 points in my book.
have you ever done some research on the mentzer training style/program? I´ve been doing that fr about 3 motnhs and allthough i havent noticed that muscle growth wass more than usual i have noticedd that i´ve been getting the same gains as when training traditionally. i´m around 40-50 min on the workout and then i´m out of the gym. I believe dorian yates is training somewhat similar to that and also teaches that. to make it short it would be cool to hear your thoughts on this!
I work from home so every so often I step out in the garage and do a set. Rest occurs while I go back to work. I’d like to know if volume distributed throughout the day is as effective as concentrating it during a 60-90 min session?
Mike Mentzer loved 30 minute workouts!
Yr one of the best , look after yr heart .
Ive preferred to work out this way for years. I just utilize the breaks between sets to do another set with a different muscle group.
(Example) I always group 4 exercises together. I'll do sets on bench press, then I'll do sets of squats, and then fly's for the center chest then leg extensions). Everything nonstop. High rep.
Are you supposed to feel the internally rotated cable extensions in your shoulders as well as the triceps on your program or am I doing something wrong?
Imma subscribe so you can get some ceiling with those lights
It seems as though study after study done looking at variations yields very little difference between whatever they are comparing-like every time.
Seems like the best plan is to go into the gym and work up a sweat, work hard enough to get a little winded after each set. Rinse repeat several times per week for 5-10 years and you’ll be good. Oh, eat well and get some rest. 👍🏼
Goat
You need one of those long stick microphones like Bob used on the Price is Right.