Build MORE Muscle in HALF THE TIME! (Science Backed 30 Min Workout)

The 30 MIN Program is LIVE!

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

[riznetro]

Ryan- gotta say man.... thank you. You are a fantastic educator and motivator. TUT (lower weight focus on form and time under tension), long head focus, rep until you (truly) fail each set, 5 sets per specific muscle, nutrition recommendations .... the science is real, your knowledge is real (and inspiring) and im seeing gains in just 3 weeks and it feels great, and most importantly sustainable. Thank you. J

[richardclark]

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... :)

[jimloth]

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!

[jessebrown]

Consistently the most unique and interesting science based resistance training channel on YouTube. And the dry humor kills me!

[powerandpresence]

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.

[philnleblanc]

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.

[mjrkidsvids]

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.

[bryanburns]

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

[chaseomb]

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

[cdnbean]

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!

[giannimaximilian.bennett]

You’re fantastic inspiration. GIANNI from England 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[AARonGoneWrong]

This was super informative. I have absolutely no clue what to do with the info, but I have it now that’s for sure.

[itzikca]

Owning hair loss like a master 😅
Welcome to the club 🎉

[Fckidontcare]

Mike Mentzer 1 set to failure for 4-6 exercises per muscle group. Proper failure like you can't lift a fork failure by using drop sets. Time under tension for each set 60s to 120s. Use rest stop or stretched holds for last exercise after failure. Profit. Been doing this an packing on some great size.

[horrorshowbass]

This channel has really levelled up with the content and explanation. Great job. Ryan could you do a video on making gains on 2x workouts a week?

[Zedster]

I have been doing 30min workouts and seeing gains for a year now. It's all about intensity and time under tension for me.

[bobnewkirk]

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.

[nexstbob]

Step 1 blast tren
Step 2. One set to failure
Step 3 profit

[Retiredtraveler]

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.

[estock]

Have always loved supersets! Makes gym time go down but still getting an awesome workout!