I think a lot of people assume that I'm

literally training all the time with

insane intensity. I make videos with

titles like spam daily reps and why you

should train every day. I'm constantly

lifting weights, running, doing all

these different things. But the truth

is, I actually don't train a crazy

amount. What I do is I train frequently,

but I don't train insanely intensely

during those workouts. And my workouts

themselves I keep nice and short. In

fact, if you add it all up, I actually

don't train for that many hours per

week. Maybe 3 to four hours total

divided into 20, 30, and 40 minute

sessions. And I think that's really

important to understand if you are

trying to do lots of things and you have

life outside of the gym. So, how does

this actually work? How can you train

less and actually get more results? And

how can you implement this into your

lifestyle and routine in order to see

the results that you want?

So, first we need to define what I mean

by training less. Because, like I say,

I'm not actually saying that you should

train just two or three times a week.

What I'm actually saying is that many

people could benefit from making their

workouts drastically shorter. And

there's a few ways that you can do this.

One is to break your workouts into

smaller modules. So, instead of doing

one 1-hour workout, you instead do two

30inut workouts. You might alternatively

have a couple of bigger workouts and

then smaller modules that you do

throughout the week. And this is what I

do personally.

You can do it by using fewer exercises

per workout. I think bodybuilding

culture has made many of us think that

we need 10 different exercises to target

the biceps, 10 different exercises to

target the shoulders. And this is what I

used to believe as well. But if you're

just interested in a certain amount of

strength and performance and size, often

you can do with just one per body part.

Another option is to reduce the number

of sets you do per exercise, often just

down to two sets. This is an idea that's

becoming increasingly popular. And

again, it depends on your goals. If it's

strength endurance, then maybe you want

more sets. But if your main goal is size

and strength, then two is often enough.

And in fact, in some cases, it can be

superior. And finally, you need to

recognize when you've provided yourself

with the necessary stimulus. You need to

learn to recognize that stimulus and

then get out of the gym and call it a

day. And again, of course, all of this

is going to depend on your goals. Some

of these things are going to apply to

you, some won't. So, you have to decide

what works best for you. But in many

cases, you're going to find that there's

a lot of fat that could be cut from your

routine without losing much value at

all. And this has certainly been true

for me. I've drastically reduced the

number of exercises I do per workout,

drastically reduced the number of sets I

do per workout, and I've just seen

better results thanks to that. This is

one of the main ideas behind

superfunctional training three super

mover which actually just uses four to

five exercises per workout in many cases

and some of those are only done for two

sets. See again a lot of it comes down

to so much of YouTube content being

geared towards highle bodybuilders,

highle powerlifters, maybe people using

performance-enhancing drugs or at least

people who want to be in those brackets.

There's a law of diminishing returns.

you can do one really good set for your

pecs and you can see growth and if

you're not in a hurry and if you don't

need to look like Arnold Schwarzenegger

that's going to be enough for most

people. It's only when you want to be

competing at the highest level that it

then makes sense to do bench press, pec

flies, incline press, decline press all

in the same workout. So it comes down to

remembering precisely what your goals

are and being laser focused on those.

One of the things I struggle with when

trying to do this is that I want to

train everything. single leg strength,

rotation, frontal plane movement, grip

strength. I think it's important not to

leave out whole planes of motion just

because they're not as glamorous. But

you can still do all this and include

fewer exercises than you would do if you

hit every single one of the mirror

muscles from five different angles. And

plus, you can get around it to a large

extent by using bang for your buck

movements that do lots of things at

once. And by getting some of these

benefits from other parts of your

routine, hobbies, and things. I've

started worrying less about rotation,

for example, since I've been doing more

martial arts training. And if you want

to compete at that highest level, know

that those top influencers, know that

those competitors, they've designed

their entire lifestyle around this, so

they have the time to recover from that

kind of intensity. So, they don't have

lots of other demands. They're eating

huge amount. Unless you're willing to be

that committed to your training, and

many of us just didn't have that option,

then actually makes sense to be a lot

more streamlined in what you're doing

and to acknowledge that you don't have

as much time to recover as some of those

people. And if you try and follow those

routines and you don't give yourself

that recovery, you don't eat enough

food, etc., then you're going to fail.

And that's why doing less often leads to

better results. It's better to have a

more rudimentary program that you stick

to than an extremely elaborate one

that's just out of bounds for you. And

from an aesthetics angle, you actually

don't need huge muscle to look great.

Most people are going to look much

better if they build a certain amount of

muscle, then cut back on the fat in

order to give themselves that

definition. You need to look

proportionately to train the muscles

that often get missed. If you do that,

you're going to look fantastic without

having to become this mass monster.

By the way, guys, if you want to grab

Superfunctional Training 3 Super Mover,

it's on discount until the end of

January. So, now's the best time to get

it. There's a link in the description

down below. It aims to build a more

athletic body that looks great and moves

better in short efficient workouts

whilst also leaving space for all the

fun stuff so that you can learn skills,

pursue hobbies, etc. Comes with 25

instructional videos, a 200 plus page

ebook, loads of other stuff. So check it

out. Link in the description down below.

Like I say, on discount for just a

little bit longer.

But actually goes beyond this. It's not

just about being able to stick to a

program. It's also about how this kind

of lower intensity frequency can benefit

your body. For example, because you're

training for fewer hours, you're not

going to build up the same amount of

fatigue. And because that cumulative

fatigue stays lower, you won't be

carrying that fatigue into each

exercises. This is the right way to do

strength training as it lets you utilize

your maximum strength during each

repetition and to rehearse correct

technique. And like I say, by training

with shorter workouts, you will allow

yourself to train with greater

frequency. And by hitting your workouts

more often, you're going to be keeping

the body active, spiking protein

synthesis more regularly, benefiting

from things like spaced learning,

greasing the groove, all of that good

stuff. You're constantly elevating your

heart rate. You're constantly improving

blood circulation.

And even at the higher level, many

people subscribe to highintensity

training, training with massive

intensity, often just for a single set

per exercise or at least a single set

per body part, and then leave lots of

time to recover. And at the other end of

the spectrum, high rep calisthenics

often benefits from short workouts with

short rest times, but then higher

frequency. This keeps feeding the

muscles and allows them to grow. So,

whatever strategy you want to use,

there's plenty of evidence out there,

plenty to support that reducing your

workout duration can support faster and

better gains.

And another benefit of these shorter

workouts for training muscle is that you

can then add in more stuff. I'm always

talking in my videos about how you need

more cardio, how you need mobility,

skills training. I always talk about

training like Batman. I want to be not

just strong but fast, endurance, have

cool skills. That might seem outside the

realms of possibility if you're

training, you know, six hours in total,

heavy weightlifting. But if you

streamline it, you're going to have much

more time, much more energy to spend on

other things, whether it's running,

whether it's practicing martial arts,

whether it's improving your mobility.

And that's what's going to make you a

far more well-rounded athlete.

Strength and size are not the only

things that matter, despite what YouTube

tells you. And not everyone should be

chasing strength. strength and strength

alone at the expense of everything else.

And one of the things that allows me to

train so frequently wherever I am,

whatever I'm doing, is today's sponsor,

Vivo Barefoot. So, Vivo Barefoot, as

many of you might know, make minimal

footwear. That means shoes that are

designed to get out your way and let

your foot move and work the way it's

intended to. These shoes don't have big

heels lifting off the ground, for

instance, so that when you squat to

train mobility, you're actually

squatting and training mobility. The

lack of a thick padded sole means you

can feel the ground underneath your

foot. Means your foot can work the way

it's meant to to stabilize you during

exercises and movements. Meaning you get

that propriceptive feedback. All these

things make these great shoes for

training in. Plus the lightness, plus

how convenient they are, but they're

also comfortable shoes. They're really

good-looking that you can wear all day.

So the great thing about Viva Barefoot

is I can be wearing the same shoes to

the office, then just drop and do a

bunch of squats. I genuinely find these

shoes to be quite game-changing for my

lifestyle, my comfort, and my training.

So, if you want to check them out, then

head to the link in description down

below. And if you use code bionir vivo5,

you can get 15% off of a purchase. And

the final piece of the puzzle, and

possibly the most important, is to work

on that efficiency because there are

short workouts and there's short

workouts. If you can be truly efficient

with your training, if you can create

the stimulus in a short amount of time,

then you can be in and out of the gym

really quickly. If you're just curling

weights like this, letting them rest on

your joints, if you're just going

through the motions, then yeah, you're

going to need to spend ages at the gym.

And it's not necessarily just about

intensity. It's just about making the

exercises work for you. That means

having that mind muscle connection,

feeling them target the correct part of

your body that you want to train,

feeling some kind of stimulus that will

lead later then to growth. If you can

learn to do that, then you can spend

less time in the gym. Unfortunately,

this just comes mainly through time,

practice, and experience, which

obviously you can't cheat. And so, this

is something to strive towards with your

training. Not just becoming stronger,

not just getting better at the

exercises, but getting better at working

out, at recognizing the signals, and at

being efficient with your workouts. If

you emphasize that and really think

about it, then there's no reason you

can't start training a lot less by

shortening your workouts so that you

actually stick with them. Let me know

what you guys think. Have you had better

results by reducing the amount of time

you spend in the gym? Let me know in the

comments down below. If you enjoyed this

video, then please leave a like and

share around. That helps me out

immensely. Either way, thank you so much

for watching this one and bye for now.