The Science of Efficient Workouts: How Much Gym Time Do You Really Need?

In this video, we delve into the science of efficient workouts and answer the question: How much time do you really need to spend in the gym to reap all the benefits of resistance training and build muscles? We explore the latest research findings and debunk the myth that you need to spend hours in the gym every day to see results.

We discuss the impact of resistance training on all-cause mortality, cancer, and diabetes, and reveal the minimum effective dose you really need to build muscles and improve your health. We also provide practical advice for those with busy schedules, and discuss how to maximize your gains without sacrificing your time.

Whether you're a busy professional trying to fit workouts into your hectic schedule, or someone looking to maximize muscle gains, this video is for you. We'll guide you through the science and provide practical tips to help you make the most of your gym time.

Remember, it's not about how long you spend in the gym, but how effectively you use that time. So, join us as we debunk gym myths and provide you with the knowledge to train smarter, not longer.

References to all the studies mentioned in the video are provided in the description below. If you have any questions or comments, please leave them in the comment section. Don't forget to like the video if you found it helpful and subscribe for more science-based fitness content.

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References
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All cause mortality meta analysis

Dose dependent on volume

No time to lift article recommendations

Not training to failure

Maintenance volume

Fuckarounditis article

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Disclaimers: Im not a not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[yolopug]

This is BY FAR the most crisp gym video I have ever seen. I've been busting my ass on youtube watching all these big youtubers since last 5 years. But this right here has literally everything you would need. The video is also super clean and aesthetics are on point. This is THE VIDEO. Criminally underrated but the gym community will see this and you'll get what you deserve it's coming your way. Kudos! Well done and thank you!

[mrpink]

"You can train long or you can train hard but you can't do both" MIKE METZNER

[Han-nkio]

Relationship between Intensity and Volume make me realized this. You can train Hard or you can train long but resistance training is highly intensive so you must limit the amount of volume. Doing more volume to gain more is not the way.

[Ensw]

The part about having seen people who have been working out for years and still look more or less the same hit so close to home. Always lied to myself about it being part and parcel of being a natty, but I realised I haven’t been keeping track of anything since years ago when I was still new. Thanks for the wake up call, excellent quality video. Your calm demeanour while relaying great hard facts really reminds me of Jeff Nippard

[saipavan]

Shocked to see such low sub count for your channel. I believe its very underrated . The insights youhave provided and the production value is on par with anyother channels who have been in youtube since many years. I really hope this channel grows and keep providing such valuable content. Much respect 🙌🏻🤝

[juwanwan]

I go to the gym 3 times a week, friday, saturday and sunday. My school ends at 4.30pm on fridays. [45 minute workouts each - make sure to not use your phones unless you wanna drag it to 2 hours]

Fridays - chest, shoulders and triceps
1. Bench press - 12-15 reps 3 sets
2. Incline dumbell press - 12-15 reps 3 sets
3. Pec Fly - 12-15 reps 3 sets
4. Shoulder press - 12-15 reps 3 sets
5. Lateral raises - 12-15 reps 3 sets
6. Rope tricep pulldowns - 12-15 reps 3 sets
7. Rope cable extension - 12-15 reps 3 sets

Saturdays - Legs (Make sure to drink water as much as possible)
1. Leg press - 12-15 reps 3 sets
2. Seated leg curl (hamstrings) - 12-15 reps 3 sets
3. Squats - 12-15reps 3 sets
4. Quad extension (quads) - 12-15 reps 3 sets
5. Calf raises - 12-15 reps 3 sets
6. Run 1km at your own pace on a treadmill.

Sundays - Back and biceps
1. Lat pulldown - 12-15 reps 3 sets
2. Seated lat row - 12-15 reps 3 sets
3. Barbell row - 12-15 reps 3 sets
4. Rear delt fly - 12-15 reps 3 sets
5. Chest supported dumbell row - 12-15 reps 3 sets
6. Dumbell curls - both arms face outwards and curl both together, once failure, curl one at a time and soupanate until failure. 3 sets. 12reps.
7. Hammer curls - 12-15 reps 3 sets

Ive been doing this for 8 months now and it became a routine already, not missing a single workout unless I am ill.
However I am still struggling with my diet because I am eating whatever my mom cooks. I am seeing major progress in my physique so might as well share to others.
(Im kind of lucky because my gym is just opposite my house)

[SiratSkywalker]

You're the first Fitness video who mentioned the Martin Berkhan article which I've read from 6+ years ago, and I'm so glad you did, it's one of the best reads! Great video Mo, I hope this video blows up!

[amhawk]

For nearly 3 years I've done 15 minutes of resistance training 5-6 times per week (compound & full body resistance movements). In this time I've gained 30lbs (doubling my food intake since I also do around 6 hours of moderate intensity sports weekly) and maintained abs the entire time. I've been working out with my mom for 1.5 years as well (doing 15-20 minutes, 4 times per week) and now she can do over a dozen push-ups at 53 years old and deadlift 75kg (at a bodyweight of 56kg). Anyone can gain strength regardless of age even using very short workouts if they're beginners as long as they progressively overload their muscles.

[kris.monroe]

I am amazed you're not at a high subscriber count yet. THANK YOU for this, and keep going! You've got a great delivery and style. Looking forward to more!!

[Yrch]

Great video bro, short, direct to the point, heavily science based and with flawless editing, congratulations! You've just earned one more subscriber. Greetings from Brazil!

[EdvinHolmgren]

Very good video. Informative and not in a too intense, pushy way you normally see in order to fish for likes. Also structured in a easy way for the listener to actually learn and be able to make use of the information. Keep up the good work!

[imFruzzy]

I do 30 minutes of strength training every day at home. Different body parts of course so my legs aren't hurting every day. Some days low rep/high weight and some days high rep/medium weight. I've seen great muscle growth with this. Currently though I'm mostly trying to maintain, but I seem to grow a bit anyways. Personally I don't wanna look massive, just lean and strong :)

While working 4-6 hours I do cardio on a bike machine, I got super shredded really fast when I started with this and now I continue it to be able to eat pizza again after a strict diet 😂

[JCRFT]

Really good watch! Love the editing, scientific research, and main points. Really no fluff and super entertaining. Going to implement supersets/dropsets and test out true failure. I love working out, but time constraints force me to become efficient with it 👌👌

[nicktaylor]

You’re doing a great job Mo. Really good quality video and advice 👍

[Buget-Holodeck]

Solid recommendation from the YouTube algorithm here. Dude you deserve way more subscribers.

[FadMad]

Apart from the sound advice and good presentation, I love the fact that you end the video with a videogame as a side hobby, breaking the stereotype of the bodybuilder who's wholly consumed by working out and watching their physique. Everything fits in a weekly schedule with careful planning! Looking forward to your next video.

[KRN]

Very sensible Mo. I also work from home computer job and I have 3 kids. I cannot be in the gym 2hours 5days per week. Impossible unless I never sleep and we know how important is sleep and recovery.

[Doctor-BAR]

Thank you so much! Im a busy med student... and i needed to hear this... best video!

[LuisGonzalez-glwc]

Crazy you don’t have more subscribers. This is pretty good content. No BS nor Fluff

[donsells]

i been training for some time last two years at home I have progressed quite a bit still way to go. I have found this video to be a great beneficial and yes keeping some type of log of progress is very needed to see where your muscle volume is high or low etc.thank you for this video