The MOST EFFECTIVE 30-Minute UPPER-BODY Workout (Science-Based)

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In this video, Dr. Milo Wolf breaks down a quick, science-based upper-body session. He breaks down how to implement paired, non-overlapping/antagonist supersets to save time in your workouts while building muscle. He breaks down some of the best exercises for time efficiency and a variety of quick workout hacks.

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"The MOST EFFECTIVE 30-Minute Upper-Body Workout (Science-Based)"

Music from Uppbeat.

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Quite a nice and simple routine, I'm going to try it out tomorrow! I'm looking forward to something similar for lower body.

m.wilkinson
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As a dad with a newborn and a 4 year old, plus a garage gym, this is gold. Would definitely like to see a lower body version and even some alternate (A and B versions) of upper and lower, or maybe a upper/lower/full 3 x per week minimalist program?

jeremyadams
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Amazing stuff, Milo.
Can we have a lower-body 30-minute workout video also?

kobe
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I usually do a similar routine on my upper body day, but what I do is:
-4 Sets of a push and pull compound exercise
-3 Sets of a tri-set isolate biceps, triceps and side shoulder

henriquehansen
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Dude, you're the best! Can't believe we get such a great content for free!!!

Ahmed-dxcb
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I do the first one and love it. Another good one is one set on leg press; two sets of calves on the leg press in between; then another set of leg press.

bampbell_cegg
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Thank you milo, been doing something similar

hata
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This channel has nurtured a lot of new ideas for me in terms of how i treat my training, so thank you a bunch. I do not know how into bodybuilding you are these days but if so, at 3:24 in the front pose; i had these EXACT shape of upper body for a while now, my torso is over developed relative to my limbs (in your case it would be just arms because your legs are fantastic!). If you like this rock yourself, but if you can see the same as i, i think you would benefit a TON in trying to develop further your arms. I've been spamming hammer curls, reverse bar curls, seated bar wrist flexions and extensions, and skullcrushers. Some anecdotic info that has worked for someone. Keep on doing videos your content is amazing!

ignaciocabrera
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Very cool, does this mean you'll make one for lower body too?

DariusPaveliu
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Love this, but can you make another upper workout that takes into consider the most up to date science like your push/pull workout vids, I got a little more time so setup isn’t an issue.

Also a video on the hypertrophy of dumbbell only workouts or dumbbell heavy workouts vs mixed equipment workouts would be siick!!

habsnyc
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Hey Dr. Wolf, what is the minimum effective dose for hypertrophy in fairly well trained (intermediate to advanced) individuals?

I have heard 4-6 sets per week at or close to failure. Would you agree with this? I’m trying to piece together a “bare bones” program for when I don’t have much time to train, but to try and cover the bases. Thanks!

Would also love to see a video or series on how to discover what training variable adjustments works best for each individual

wesrobinson
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For the bicep/tricep isolation superset, how about using a cable machine with a long rope attachement, so you can do behind the back bicep curls and overhead tricep extensions and just change your arm position to switch.

Also, if you're trying to do a quick upperbody session, would you really include direct forearm work?

freddym
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What happened to your every lift lengthened partial playlist? It was very helpful. Please bring it back. Thanks

farblunjet
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Nice video. Makes sense in multiple ways.

masonmason
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A little off topic but I had a really interesting idea. Are there any studies comparing how much strength you lose when doing an exercise standing instead of sitting? We know that very unstable exercises aren’t great for hypertrophy, but what about when it’s only a small bit of instability, like a standing bs seated shoulder press?IF there was a study that showed standing up only decreases strength by 1-2 reps(ie standing RIR 1= seated RIR 3, then maybe it’d be worth it to train closer to failure in slightly unstable positions, and gain some more core stability as well. Maybe a study comparing strength loss from slight instability, and then a follow up comparing training closer to failure with unstable exercises to further from failure with very stable exercises? Or perhaps we can just estimate that it’s 1-2 reps and go straight to doing the second study? I’d love to hear your thoughts Dr Milo!

ducklife
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Great video man! Waiting for the 'Most effective 9hour full body workout' video

lucasgraeff
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Awesome vid and content, thanks Dr Coach

jgillerm
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thoughts on doing a push (anterior upper and lower) pull (posterior) split while utilizing paired super sets? what would be some cons when compared to the more common upper lower split?

hammoja
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Superset is really helpful when we have a limited time for workout. Great workout idea, man.

pongsakornonnim
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I'm not sure if this has been addressed, but surely the preacher curl shortens the biarticular biceps (as they cross the shoulder as well as the elbow).

Also, while agreeing that there's value in antagonist supersets, I personally get a lot of joint and connective tissue fatigue overlap.
Press/row and wrist curl/lat raise would be double stressing shoulders and wrists respectively... certainly a valuable tool to add to the box, but I can't be the only one who gets why it could be problematic after a few supersets. I actually have issues with my wrist and ankle tendons a lot, so maybe I'm alone in that one.
Also-also, the wrist curls shown are also grip rolls, stressing the fingers (and all the structures supporting grip) in a similar (ok, it's quite different, but it's still the same muscles and tendons at work) manner to holding the bar in a lat raise.

AndusDominae
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