From 1970-2010 I trained in gyms. Now I work out at home. 10 minutes of stretches (ba duan jin) when I get up in the morning. 15-20 minutes of isometrics (planks, etc) once a day. 15-60 minutes of standing meditation (zhan zhuang, also isometric) once or twice a day. 15 minutes of sitting meditation (also isometric) once a day. walk 1-3 miles most days. It works pretty well most days. Even though I am retired there is never enough time to do all the things I want to do in a day.
@RedDeltaProject4 жыл бұрын
I hear ya Robert, time is the one thing there just never seems to be enough of, but it sure sounds like you're making the most of the time you've got. salute!
@BluBlu1112 жыл бұрын
15 20 minutes of planks....???? WOW 😳
@rpullman2 жыл бұрын
@@BluBlu111 You missed the 'etc' in '(planks,etc)'. I do 1-2 minutes of a plank. Used to also do pikes, wall sits, bridges but now just high plank daily, occasionally side plank or low plank. Mostly qi gong now - tai chi, zhan zhuang (aka standing meditation), ba duan jin for about an hour a day. Quality not quantity, especially when older (75 now)
@BluBlu1112 жыл бұрын
@@rpullman you have a lot of energy
@mynameisnobody39316 ай бұрын
@rpullman how long do you do zhan zhuang and which type?
@thaneknight Жыл бұрын
Working with how humans evolved is always going to give the best results. Short daily activities was probably more normal in the past, chopping wood carrying water etc.The body adapts to whatever stress it is put under.Daily exercise makes more sense than long intense injury prone infrequent exercise.It's better to do something daily than in long bouts such as learning an instument.
@Gigusx3 ай бұрын
I don't know exactly how many hours/day the average human would spend hunting/gathering and raising children,, but those wouldn't have been short activities but probably very long and low intensity. Many of them would have been fitter than the average person today just due to the fact they couldn't afford to live a sedentary lifestyle - if you tried, you wouldn't have survived very long. All in all we're really working against our natural conditioning these days.
@beyondt9001Ай бұрын
That’s false. If you want to be an elite athlete you need more than chopping wood we have learned a lot more then your basic premise on how to improve provenance.
@thaneknightАй бұрын
@@beyondt9001 Daily activities aren't going to make you an elite athlete.That's not the point; it's duration. Chopping wood requires hand eye coordination, weight lifting and cardio. for hours often. I can tell you've never chopped wood for 3+ hours straight, or carried gallons of water up hills. It's functional fitness and has never been shown to be a disadvantage. The point is humans evolved for general tasks not just riding a bike.If you only do one thing you will get good at it, maybe the best. if you want overall fitness; do multiple things. Lift weights go on runs...depends on your goals. Over training is also a thing mix it up.
@beyondt9001Ай бұрын
@@thaneknight there is no such thing as "overall fitness." All training will only better at what you train for. Of you want to chop wood that’s great for you. I want to lift heavy, so I prefer to do that. Chopping wood will never allow you lift heavy. If you want to train for endurance great, others may want to train for doing feats of strength.
@jonatanolsen37Ай бұрын
During longer workouts i always get nagging pains in my joints and muscle insertions. Maybe i should try shorter ones.
@maciejlewandowski12844 жыл бұрын
I ike this quote from your book - "Saying most people should adopt a fitness lifestyle to stay in shape is like saying that everyone needs to buy a high-end sports car to get aroundtown."
@RedDeltaProject4 жыл бұрын
Thanks! It really puts my whole approach to fitness into perspective. Dedicating one's life to diet and exercise is certainly the best way to maximize results, which is important to those who need that, but it's simply not practical or even worth it for most people.
@Joao-ur7ey5 жыл бұрын
Intuitively I always thought about doing push ups trough the day in the free time, as a way to make the body always active and working instead of the modern chronic sedentarism. Never did because I thought I'd be more efficient separate an hour in the day and working out in full intensity. All of this make sense.
@jvapaodjim61684 жыл бұрын
The IMPORTANT words here are : Intuitively ...and free time !! (Funny how this sounds EXACTLY what jacked prison inmates have plenty of .... ;-) ) I've had more compliment on my physique now that I ditched weights...and doing a Push/Pull ...25 minutes Bodyweight/Rings workout ....( and Micro-workout when I feel "lazy")...then when I was Bodybuilding in my twenties !! ( I'm 58 ) STOP the 1 hour workout !!! ...and have FUN training !!!
@harvestblades11 ай бұрын
Pavel Tsatsouline teaches "greasing the groove" which is great for pushing through plateaus or just getting better at something like pullups by doing sub max reps throughout the day so you are giving yourself time to recover between sets, never going to fatigue, & getting a ton of volume in over the course of a day.
@recoverytips65414 жыл бұрын
Dude, this exact plan allowed me to dig myself out of an early grave and eventually get off of opiates. I even applied the micro strategy with tapering opiates, I used 1/10th of my methadone dose whenever I started feeling withdrawal. Microdosing. Worked amazingly well.
@RedDeltaProject4 жыл бұрын
Outstanding! Big time respect and congrats on your recovery and growth. Very inspiring!
@DeepState14 жыл бұрын
Great to hear that, don't stop.
@JH-qy8no4 жыл бұрын
That's incredible, man! I'm happy for you. 👍
@PJ-hi1gz4 жыл бұрын
Inspiring!! Keep on building strong and love!
@ineedstuff82864 жыл бұрын
yeah I am reducing my subs by 1/400th each day... 1 tablet is 400 mg... I bought a digital scale and i decrease it by 1mg each day... i never notice it at all.
@jasonlegaard306810 ай бұрын
Damn bro...just found you randomly on this topic...and one of THE BEST FITNESS VIDEOS I've come across because of how you hit so many angles that not many people ever discuss. Appreciate your work!
@victorandrade21165 жыл бұрын
This is great info. I've seen great results using micro workouts. It feels very natural to train this way.
@RedDeltaProject5 жыл бұрын
I agree, breaking up activity throughout the day feels right as opposed to going hard for an hour or so but sitting and being sedentary the rest of the day.
@marakeshg81123 жыл бұрын
What I like about you, in addition to your awesome physique, is that you are as much a philosopher (perhaps more) as you are a fitness expert.
@Gold__Dime Жыл бұрын
I really appreciate your comparison of the terms (and intension) behind "working out" and "training".
@FrankYharnam4 жыл бұрын
I only do micro workouts during the week, and then have two longer workouts near to the end of the week. Its a recent switch. But i feel loads better, less tired, more energy.
@FedericoRodriguez-sc3gv5 жыл бұрын
A big truth Matt! My trainings doesn't last more than 25 minutes and I feel I'm progressing and getting stronger.
@RedDeltaProject5 жыл бұрын
Bravo Federico! Glad to hear and keep up the great (and smart) work!
@martijn22462 жыл бұрын
Love it, I do minimalist workout every other day but small 1 sets of exercises Everyday, like push ups, rows with chest expander, Squats etc. I can do these things between working or when cooking or something
@RedDeltaProject2 жыл бұрын
Nothing like getting in a few workout "snacks" to keep the energy flowing throughout the day!
@alexandeur5 жыл бұрын
Thank you so much!! I can't even begin to describe how much my life changed (and not just training!) since I started watching your videos!
@RedDeltaProject5 жыл бұрын
I'm very happy to read that Alexandeur, and I hope to continue the trend for this year and beyond.
@LeeDowningKeat4 жыл бұрын
A goldmine of useful fitness information that so many need to listen to and if they do a apply it so many more will reach their fitness goals
@RedDeltaProject4 жыл бұрын
Thank you Lee!
@DanielConstant005 жыл бұрын
Definitely peaked my interest with this. Hope you dig even deeper into micro workouts in future videos
@RedDeltaProject5 жыл бұрын
I will for sure, and since there's been a lot of interest I'm putting together ideas for a whole new book on micro workouts.
@AljosaPLampe5 жыл бұрын
Sounds lik greasing the groove concept to me
@trevbarlow97194 жыл бұрын
It can be. GtG is like the high volume low intensity approach to micro workouts. However you can also have high intensity workouts that are quick and not spread out with long rest times.
@IkePaz4 жыл бұрын
exactly
@renaissander1312 жыл бұрын
you're the best bro, thank you so much for this awesome share!
@PlayAtYaOwnRisk5 жыл бұрын
I'm loving these micro workouts and where it's going!
@RedDeltaProject5 жыл бұрын
Glad you like them, I'm looking forward to showing you some of my favorite examples over the next couple of weeks.
@RedPillVegan4 жыл бұрын
My core routine is mostly planks. I just switched to doing this first thing in the morning, Now saving time at the gym
@RedDeltaProject4 жыл бұрын
Like this plan, very smart indeed
@fitnessanywhereanytime50513 жыл бұрын
Pun intended? Lol
@RedPillVegan3 жыл бұрын
@@fitnessanywhereanytime5051 damn just seeing this comment - i have a different morning routine now
@trikal-tribekallistheneia8035 жыл бұрын
Micro workouts rule! Thanks for the great explanation as always. You rock, brother!
@henkdetank15563 жыл бұрын
Great video, keep up the good work!
@icecreamforcrowhurst3 жыл бұрын
This is an outstandingly well formulated and intelligent approach not only to improving fitness but improving in any area one seeks to improve in.
@doozle51324 жыл бұрын
Been snatching 3-5 minutes here and there throughout the day to do sets of dips, pushups and squats. I thought I was being a lazy fraud, but you made it alright. I have definitely put on a fair bit of muscle recently. Cheers!
@RedDeltaProject4 жыл бұрын
Great work! I certainly wouldn't call what you're doing lazy by any stretch. you're working out all day long!
@blackbird78645 жыл бұрын
I’ve been working long days recently so I’ve been doing a full body circuit on Saturdays but for the rest of the week I’ve been doing one exercise each day: three sets, one minute rests between each set, I keep the reps the same for all three sets, and I try to set the reps so the first set is about 70-75% max effort and the last set is basically one or two reps shy of failure. Seems to be working for me so far.
@RedDeltaProject5 жыл бұрын
I really like this approach, I used something similar years ago and it worked pretty darn well for me too.
@pjfarr2 жыл бұрын
Interesting....is it an alternate push/pull type of thing? (Push one day, pull the next, etc.)?
@bsjeffrey5 жыл бұрын
i was at 215lbs 2.5 years ago. i am now at 180 and am keeping it off with the workouts you are describing. i have a 3 larger workout routines that i do during the week depending on how my body feels. the rest of the time i do micro workouts throughout the day. i like use the micro workouts to try new exercises and or odd/different exercises (i like to explore old school exercises with focus on body weight) and i target lacking areas. also for the micro workout exercises i often do rehabilitive exercises as preventative exercises.
@RedDeltaProject5 жыл бұрын
Thank you for sharing your experience with us bs jeffrey. Congrats on your progress thus far and keep up the good work!
@joe-qt6gg4 жыл бұрын
Nice one. Well impressed with this explaination.
@RedDeltaProject4 жыл бұрын
Thank you Joe, rock on and stay strong 🙏👊
@balasaravanan5002 жыл бұрын
Progressive Overload is the one principle I've taken for granted. Thank you very much for reminding it sir 🤝
@RedDeltaProject2 жыл бұрын
Thank you Bala and thanks for watching :)
@incorectulpoliticАй бұрын
what do you mean you taken it for granted ?
@balasaravanan500Ай бұрын
I tried lifting heavier weights in the beginning instead of incremental improvements and hurt my joints. @@incorectulpolitic
@Beny1235 жыл бұрын
This works guys especially if your goal is just to keep fit. I used to do push-ups , pull ups , dips , squats and skipping ropes . The whole circuit takes 15 minutes at most . But gaining serious muscle mass might involve better techniques and perhaps more discipline , diet etc.
@miraclecookie165 ай бұрын
15 mins everyday?
@jkem04 жыл бұрын
Thank you! You explained everything very clearly. No mumbo-jumbo. I never have time for the gym and I'm also lazy af so it surely is a great news, kinda obvious thought that even a bit of exercise is better than nothing. Also I've come up with an idea of creating a stimulus in form of always wearing less clothes than necessary or/and lowering my room temperature at home. Then, every time I got cold I just do a few push ups, squats or whatever. Cold is good for longevity too anyway, so it's a double win!
@RedDeltaProject4 жыл бұрын
Thank you for sharing your experience with us Jakub Kempara. Congrats on your progress thus far and keep up the good work!
@timb.4611Ай бұрын
I believe this! Helpful!
@broskyification5 жыл бұрын
This explains a lot. Dudes are in the gym killing themselves just to gain 1lb of muscle in a couple months, if they’re Lucky!
@RedDeltaProject5 жыл бұрын
True Dat. I've worked in big gyms for years and you learn a whole lot about the reality of fitness and physical change when you spend 10+ hours in a gym every day. The sad reality i that very few people ever make a very noticeable amount of progress, and that's even the few who don't quit after the first month or two. And yet, we see incredible physiques and people working out on social media and think "yea that's totally within reach". It's just like when people play the lottery. We only think it's possible due to the survivor bias we hear about the winners. Okay, now you've got me rambling. Good topic for the podcast next week :)
@ytmyeti48645 жыл бұрын
@@RedDeltaProject @broskyification Guess most of these people are training hard not smart. To truly make progress you have to learn to connect to your body and track your workouts, allowing you to push when needed and focus on your strengths and weaknesses with the correct balance.
@gospaironija27624 жыл бұрын
@@RedDeltaProject You dont even need 1h to workout your muscles especialy if you are bodybuilder.Bullshit artist.Work never lies people do.
@skipinkoreaable4 жыл бұрын
@@gospaironija2762 He works (or has worked) in gyms. He was working in the gym for 10 hrs or so, not working out in the gym himself for 10 hrs. Red Delta project is no BS artist. This guy is very genuine.
@kegwg18304 жыл бұрын
And the micro workouts help building more muscle? Or any tips how to do it quicker?
@ibarix4 жыл бұрын
This is one of the best videos ever. I'm glad I found it.
@RedDeltaProject4 жыл бұрын
Me too! Thanks for watching and don't forget I have a whole playlist of Micro workout videos with new one's being added every week!
@BeyondTheMaafa5 жыл бұрын
👏🏾👏🏾👏🏾 This is a great message for my clients. Thank you. I will pass it along.
@RedDeltaProject5 жыл бұрын
Appreciate the share Pele, stay tuned for sample workouts over the next week or two.
@obits35 жыл бұрын
I’ve begun experimenting with this idea asking the question: what are my goals, really? My current venture is the trap bar. I’m curious to see if it can replace squats and deadlifts for general health, as well as using it for rows. Squats and deadlifts are more technical and draining, but is all that really necessary to have balanced leg and lower back strength? If a trap bar can do 90% of that while saving time in the gym, it might be good enough.
@PJ-hi1gz4 жыл бұрын
How has your experiment being going?
@obits34 жыл бұрын
@@PJ-hi1gz With the lock downs, I’ve been working from home, so my time constraints from commuting disappeared. Due to this, I decided to drop the trap bar in favor of doing both squats and deadlifts with a traditional bar. As for rows, I’ve mainly been focused on calisthenics movements lately. I still plan on using the trap bar for heavy rows later on, but for now, I’m having more fun with a mixture of barbell lifts and calisthenics.
@PJ-hi1gz4 жыл бұрын
@@obits3 Fair enough, thanks for replying. You left me thinking on the efficiency of trap bar only workouts.
@VenomFT20004 жыл бұрын
This is great timing as I sit here aching quite nastily. Moved place and lost my pull up bar setup - started grinding out the gym like I used to (with the time it takes to get there I feel I gotta make it big). I'm gonna order an even better bar rig so I can pump out whenever I feel again!
@RedDeltaProject4 жыл бұрын
Moving is always a bit disruptive to a workout plan, best of luck in finding your groove again.
@Ebb0Productions3 жыл бұрын
Cool! I set up some acrobat rings in my living room, and I just go there and hang and do 1 or 2 pull ups whenever I'm bored. It helped tremendously at keeping my shoulders intact during my time working from home.
@Golem.80885 жыл бұрын
Fascinating stuff. Thank you.
@RedDeltaProject5 жыл бұрын
It is indeed. I'm learning so much about this stuff since diving into the topic. It's certainly a deep rabbit hole that's easy to fall into
@paukung14035 жыл бұрын
Awesome Matt! I've been doing micro workouts for a while now and have been explaining to my trainees the benefits. Now they'll get to hear your take! Thanks so much bro and keep on rockin'!
@RedDeltaProject5 жыл бұрын
Fantastic Pau Kung, lead by example 💪👊⚡
@jayjalloh39125 жыл бұрын
This explains why I struggled gaining even 1 lb of muscle until now! I saw the *Effort vs Consistency* and it blew my whole mind. Because of your strategy, I was able to get bigger and leaner then back then. I am going to continue applying this method! *Forever Grateful, Great Guru Matt.*
@Hsa0085 жыл бұрын
Can you share your workout
@jayjalloh39125 жыл бұрын
@@Hsa008 I call it Full Body Nucleus Overload w/ Grind Style Calisthenics. I do bodyweight rows ( I plan to do pull ups once I can pay for the gym again ), T Push ups combined with Hindu and Dive Bomber Pushups as one exercise For abs I do Starfish Crunches with Oblique twists on the ground Legs: I do Calve Raises (high contraction on the top of movement), Table Bridges for Hamstrings and Calves.( I plan to replace calve raises with bodyweight hamstring curls. ) For Quads I do Shrimp Squats. Lastly face (optional) and Neck (A MUST): I perform Neck curls using hands as the plate to apply force to train front and back of the neck. For face, I use Jawzrsize (yes it works theoretically).
@Hsa0085 жыл бұрын
@@jayjalloh3912 thanks bro
@RedDeltaProject5 жыл бұрын
So proud of you Hamid, and I look forward to your further success in the near future.
@SicParvisMagna64 жыл бұрын
Wow that made a lot of sense matt! Very well explained!
@RedDeltaProject4 жыл бұрын
Glad it was helpful!
@tobiasschneider80754 жыл бұрын
This sounds pretty interesting for a guy like me whose main focus isn't entirely bodybuilding. I have other things and sports that are important for me. I think of giving this a try, thanks for the video :)
@RedDeltaProject4 жыл бұрын
I know what you mean. Long workouts are great when the gym is your primary source of physical activity, but for athletes and very active individuals, shorter and more focused workouts may be more practical .
@tobiasschneider80754 жыл бұрын
@@RedDeltaProject Yes I agree, maybe I'll start with some short workouts consisting of pull ups and push ups additionally to my current 'normal' workouts. Let's see how it works for me and maybe I will reduce the amount of longer workouts per week. I don't want to stop completely doing them, because (when I have time) I actually like doing them and I think some movements, as the deadlift for example, are better suited for longer workouts with an adequate time for warming up etc.
@folksurvival2 жыл бұрын
@@tobiasschneider8075 How's it going so far?
@quintenhuggins21425 жыл бұрын
Matt this is a breath of fresh air. Love all that you bring us. Can't wait to see where this goes.
@RedDeltaProject5 жыл бұрын
I'm excited for this too. I'm even drafting ideas for a whole new book on this topic. Can't wait to share some new workout ideas with you
@StefanoOlla4 жыл бұрын
I really love the idea of MW's! I'm still not sure on how to approach the warmup on these sessions, though. I'm coming out of a double shoulder tendonitis and I'm afraid I could injure myself again by taking this idea "too lightly". Thanks in advance for your time!
@RedDeltaProject4 жыл бұрын
best of luck in your recovery there Stehano, tendonitis is a real bear and hard to overcome so by all means take it easy. Although, i think the low-fatigue micro workouts that just get the blood flowing and refresh the body may be good for that. Getting some light blood flow to an injured area with tendonitis may help recovery.
@groundhogday373 жыл бұрын
Whot do you think of David Goggins training
@Thezaxapi5 жыл бұрын
Very interesting. And everything in my gut says “that can’t be!” Tells me the current ideas about muscle and fitness are hard wired in pretty hard. But at the same time, I have been trying to consistently incorporate smaller workouts into my day. Like 5-10 rows every time I enter the kitchen
@RedDeltaProject5 жыл бұрын
I know just what you mean Zach, I feel much the same way. one thing I've discovered is that these micro workouts can be a good gate way workout. Something simple and easy to start with. Today I started with one, but it blew into a much bigger workout on it's own. But if I didn't have time or energy then that would have been fine too.
@joaquinfacio40515 жыл бұрын
mazing video!!! The stimulus is the key! Sometimes people think they don't progress with their training, however they don't think about what they are avoiding, that's what it is, move and stimulate the body, functional training! Greetings from Uruguay.
@RedDeltaProject5 жыл бұрын
Great to hear from ya Joaquin and keep an eye out for my new Microworkout videos soon.
@fitlawnguy5 жыл бұрын
Great video. I wrote up a program similar to what you describe for a family member who is very short on time. He wants to get back in shape but can't make it to the gym so I put him on an upper lower split that takes less than 10 minutes a day at home with minimal equipment. It's not ideal but it's better than nothing!
@RedDeltaProject5 жыл бұрын
Well done Rich, and if they use it then I would say it is ideal compared to doing nothing at all
@Xenophon14 жыл бұрын
I hope some micro workout routines videos are coming.
@juliannacalifornia Жыл бұрын
The Manitou incline is incredibly hard! I love it
@thebreakfastegg62862 жыл бұрын
Thank you so much for the awesome video! Your content never fails to amaze me. But I am curious if this training strategy would apply to powerlifting workouts as well.
@ichschwoersosehr3 жыл бұрын
you are well spoken.
@ZEvenEsh4 жыл бұрын
Matt, GREAT stuff as always, my friend!
@RedDeltaProject4 жыл бұрын
Much thanks and appreciation Zach! I've been totally absorbing your emails during this whole Corona thing. Super thankful for everything you're putting out these days.
@ZEvenEsh4 жыл бұрын
@@RedDeltaProject My Brother!!!
@jackfitzsimons69314 жыл бұрын
Always a pleasure watching your videos Matt, keep up the good work!
@RedDeltaProject4 жыл бұрын
Thanks a ton! Will do!
@davidh55735 жыл бұрын
This was such good video that I think we all need to take what you said to the bank. When you look at people who gain muscle and don't try they are usually working doing daily task and not stressing themselves out. They are look good, healthy and injury free.
@RedDeltaProject5 жыл бұрын
Great points David, I've known plenty of guys like that and they make it all seem so natural and easy.
@ianlovat97195 жыл бұрын
Matt this is great and is a technique I have adopted, but hadn't given it much thought. I particularly use this when trying to improve tension or learn a new skill. Keep it coming!
@RedDeltaProject5 жыл бұрын
Fantastic! Lots of great examples coming up soon!
@antoniosoul85 жыл бұрын
Dear Matt, glad to see a video from you again. You were one of the people I follow since 2016 when I started my calisthenics journey. This is actually fantastic only for the simple fact that I started a 150 days "challenge"doing 150 pull, 150 push, 150 legs, 150 abs every day. Ok, doesn't sound micro (takes maybe around 30 mins) but at least I am sure I am capable to do it and change it considering if I am more, or less energised wherever in the world I will be (these days, my room is my gym with the elastic band as a pull assistance). Keep up! Seriously, very happy to check on this video and your channel again.
@RedDeltaProject5 жыл бұрын
Great to hear from ya again Antonio and I'm excited about your new workout routine. Keep me/ and the RDP community updated on your progress and the lessons you learn.
@antoniosoul85 жыл бұрын
@@RedDeltaProject Surely! Looking forward to watching more on this topic as well! Wishing you only the best and success Matt! 💪🏽
@Ejs2265 жыл бұрын
This will be amazing for people who are trying to be consistent with their training good luck my friends keep making gains
@jayjalloh39125 жыл бұрын
Thank you, my friend.
@RedDeltaProject5 жыл бұрын
And to you too Jr Cali!
@teebull95525 жыл бұрын
Genius Brother. Been doing HIT style bodyweight for a while. Definitely been much more motivated to stick with exercise. Always dreaded the long form workouts. Can you show us some ways to program these micro workouts?
@RedDeltaProject5 жыл бұрын
You bet, I'll be giving you some examples and various micro workouts for various goals in the next week or so
@teebull95525 жыл бұрын
@@RedDeltaProject thanks Brother
@sumsar01255 жыл бұрын
How does this work practically though? - Three 10 min workouts a day? (4, 5, 6 days per week?) - Lower intensity and volume so you can perform the day after? (sets/reps?) - Do you change clothes and shower 3 times daily? - Do you not need as much "external" weight training like this? (would a 25lb adjustable dumbbell, your own bodyweight, and manipulating TUT suffice?) Intrigued to learn more.
@sumsar01255 жыл бұрын
@David LR Hopefully RedDelta gets back to us with more specifics
@forced2confess2974 жыл бұрын
samsar0125 I've been doing these for a while, especially when I'm not very motivated. I find these work awesome with kettlebell circuits. I keep a couple at work and take a few minutes here and there to do a circuit. So 4-5 times a day I'm getting my HR near it's max.
@stephenmessenger80694 жыл бұрын
This makes sense, farmers, brick layers, etc. build muscle based on doing their jobs over the course of a day and needing to increase their output over time, not by carrying hay or laying bricks really fast over short durations.
@joshuabush25695 жыл бұрын
This is interesting, I am actually doing the opposite at the moment. A bigger workout with lots of rest day's in between, current doing full body about twice a week but with life and work getting increasingly busy this style seems fitting!
@RedDeltaProject5 жыл бұрын
Well done Joshua, keep on doing what you're doing if you're enjoying it and getting results with it. These micro workout certainly are not the only way to go, just another tool to use when needed.
@esk-yy3uo11 ай бұрын
Hey Matt what do you think about GTG regarding muscle building ? I do around the world calisthenic routine...last night I worked out for 2 1/2 hours...I completed 170 different pull up variations...170 parallel dips...300 pushups and 300 squats all with a weighted vest.I struggle with depression and anxiety so training really helps me,but I would love a happy medium rather then killing myself and feeling completely exhausted.Please could you offer me some advice with being able to train daily but a routine that I can manage or a routine that I could break down throughout the day.Lets say morning,afternoon and early evening.I am 45 years old now.Kind regards Matt.
@wildstrengthpath4 жыл бұрын
I think i found this at exactly the right time. Thank you.
@robgrant52724 жыл бұрын
Very well said 👏🏿 👏🏿 👏🏿
@jasbhabra68434 жыл бұрын
Great video and advice. Combine loads of micro workouts with intermittent fasting - beast mode. 🙏🏾💪🥊
@TaylorThoughts Жыл бұрын
Excellent Video!
@RedDeltaProject Жыл бұрын
Thank you very much!
@LordMichaelRahl5 жыл бұрын
All about the central nervous system and the mind-muscle connection then.
@Howhughes2013 Жыл бұрын
This is why I have a weight vest on handy. I have several. I weight train 4-5 times a week 30 minutes at a gym.
@dgirllamius____x4 жыл бұрын
I hate exercise, I can't stick at one workout for 30 minutes and I don't go back to it the next day. I prefer 2 or 3 15 minute workouts and I stay focused and will want to go back to it the next day. I get very bored quickly so I find short but often workouts way better for me
@bobl99495 жыл бұрын
Touche my friend! Still reading your book Smart Bodyweight training and this book is what I've been looking for. Thank you!
@RedDeltaProject5 жыл бұрын
Stoked you're enjoying the book Bob! one of my best for sure and I'll be going into more of the "smart" aspect f this in the next episode of the RDP podcast
@iamshiva68804 жыл бұрын
Your all video are great I have a question please reply is masturbation affects muscle building
@ronglennproductions5416Ай бұрын
OK sounds like you have some connection to the Springs-Do you actually go down the long way like you’re supposed to or do you take the stairs down? (I’ve done both but I felt guilty breaking the rules)
@ordinaryavgguy3 жыл бұрын
Matt, since you're a martial artist, maybe you could do some micro workouts on incorporating your MA skills as a micro workout? As I work from home now, I have been thinking about practicing some MMA solo drills (sprawls, shots, footwork, shadow boxing etc) just as a fun way to get some activity throughout the day, in addition to the current calisthenics/isos/micro workouts.
@RedDeltaProject3 жыл бұрын
Good idea Andre, it helps to think of MA training just like regular strength training. Each technique you have is an exercise, and you practice it for reps. So you can actually apply any MA drill or exercise with any of these micro workouts in the MW playlist. Circuits, Iso-dynamic etc. Just swap push-ups for side kicks, or ab work for jump kicks.
@leehelppie45443 жыл бұрын
i've used this concept whenever i've had a physically demanding job that left me too tired to do more.
@robertofernandez71645 жыл бұрын
Hey Matt great info. Could you please make a video with a microworkout routine?
@RedDeltaProject5 жыл бұрын
Sure thing, I've got a bunch of them all planned out and will be coming out with them for the next week or so.
@IGeorge945 жыл бұрын
This is something I’m debating myself, as my current version of the centreline training on 3 variations of push-ups (1 arm assisted push-ups, close handed push-ups & shoulder length push-ups) 2 variations on chin-ups (close handed chin-ups-ups & shoulder length chin-ups), burpees and jump lunges are taking over 2 hours to do. I don’t mind it, though I feel I’m not sure it will help if I more responsibilities & struggling to wake up at the time I want to exercise.
@RedPillVegan5 жыл бұрын
How do you cross post your youtube videos as a podcast?
@RedDeltaProject5 жыл бұрын
Simple, I record the podcast as a video (As you saw here) and I also export the audio as an MP3 in the video editor that I upload to the podcast directories.
@RedPillVegan5 жыл бұрын
RedDeltaProject thanks :)
@codecaine Жыл бұрын
Excellent content
@danieloh1694 жыл бұрын
Love this idea! It's also much healthier, less risk of injury
@TriniGirlNatural5 жыл бұрын
I'm all about stimulus, i never got into the crawl out of the gym on leg day hype. I'll admit I try not to think about it instead of focusing, especially when the muscle fatigue starts. Living in that moment is tough
@RedDeltaProject5 жыл бұрын
You're smarter than I for realizing that early on Trini, I'm just now getting to know that idea and am doing my best to really understand it.
@DaliborSaula3 жыл бұрын
This is absolutely fantastic
@RedDeltaProject3 жыл бұрын
Glad you like D S. I have a full playlist on Micro Workouts to help give you some ideas and get started as well on the channel. Plus I've since written a whole book on this approach as well: amzn.to/37YrzEi
@albertorozco36524 жыл бұрын
Question: Could you make quick guide on. How a beginner can start doing micro workout. First time seeing your video. Glad I have found you.
@RedDeltaProject4 жыл бұрын
Micro workouts are perfect for anyone starting out. give this one a shot as a good place to start: kzbin.info/www/bejne/j5rPZKqFn8qmZ5o
@d0ubtingThom4s5 ай бұрын
I've been doing this since before I saw this video! Not since before it was made though
@mofojohnson15 жыл бұрын
This is something I will try when working a 12 hour shift and then feel too lazy to do exercise after work. A 10 min blast will be doable
@Carlos.Rivera5 жыл бұрын
Same as me, super set is the only way to do it for those with short time
@teebull95525 жыл бұрын
@hiphophead555 I work 24 hours twice a week. Would love a blueprint.
@folksurvival5 жыл бұрын
Check out Johnny Grube.
@teebull95525 жыл бұрын
@hiphophead555 Awesome! How did you come up with this? Great job!
@e.e.85895 жыл бұрын
For me its hard too, after 12-18 hours of work. I try to workout before work, when I am still fresh. But after 12+ hours I normaly dont train longer than 30 minutes.
@darkstarunderground28 күн бұрын
Did you say you were skiing in Winter Park? If you're referring to Central Florida we might be neighbors.
@thebarbarian12255 жыл бұрын
First time I see you, very interesting theory and perfectly explained, I been trainnig high volume for a long time but I don´t see a significant progress, maybe micro workouts are the key, looking forward to see some exercises and routines about it.
@RedDeltaProject5 жыл бұрын
Welcome Alejando. I've got a ton of sample workouts coming out this week. Check out this new one I just posted for back & biceps training: kzbin.info/www/bejne/hIOTdWWvgLF0aqs
@kegwg18304 жыл бұрын
Aren’t you instantly setting a stimulus when breaking muscles down or when muscles are fatigued? So what’s the point or how to get the stimulus when both appear at the same time?
@RedDeltaProject4 жыл бұрын
Best question of the day right here Keg, The more important question is what' the true stimulus for building muscle. These days, the research is suggesting that breaking down or tearing muscle down plays less of a roll in stimulating muscle growth than we once thought (as I understand it now) But you're right; if you're working your muscle to the same degree of intensity then it may not matter much exactly what it's done.
@Kissislove175 жыл бұрын
Thanks for the links 👍. Also, much YES! It's a matter of building on to sustainable habits and staying consistent with being active and upping the stimulus(I think im understanding the meaning of it's use xD) I'm finding that going for those high effort type of workouts the majority of the time is setting the bar a little too high too early on to be sustainable. Taking a step back and working off of something more manageable seems to be a much better approach
@RedDeltaProject5 жыл бұрын
You've got it very well understood there Seilber, and remember that being flexible is the key. it's not about going long or short, easy or hard, but rather matching the workout to your current circumstances.
@theserpentshaman50274 жыл бұрын
Do you think it's better to break up overcoming isometric workout and do them separately from full range lifting or using them together?
@fnbmo7195 жыл бұрын
so can this replace doing regular workouts by making workouts as practice or training per say? will this give u the same strength and muscle, and endurance gains?
@arsven21315 жыл бұрын
Strengh and muscle maybe more but endurance ? Not so sure about it
@RedDeltaProject5 жыл бұрын
A great question for a new video. the short answer is yes, no and maybe so as it all depends on the get-up 'n go.
@vladdraculatepes93564 жыл бұрын
Can you send me some workout examples?😃 Pleeeease!
@RedDeltaProject4 жыл бұрын
Sure, just check out the micro workouts play list on the RDP KZbin channel page for some examples and there are more to come. kzbin.info
@stanleykachuik25896 ай бұрын
I moved 2 minutes away from work. Now that I'm not commuting 3-4 hours a day to and from work. I have more time to do hobbies and exercise.
@3dflyer875 жыл бұрын
Lol micro machines But seriously, this has been key for me lately using micro workouts spread throughout the day. It's awesome because nothing can get in the way!
@RedDeltaProject5 жыл бұрын
Stoked you got the reference Collin, I do the same thing myself.
@mmma52615 жыл бұрын
I am training like that more than 25 years ;-)
@Beebeepbooboop4 жыл бұрын
@Afro Samurai I might try your routine since I'm a beginner and love high volume training. I read and heard that high frequency is good since you will elevate your protein synthesis multiple times a day everyday and you will gain less fat.
@no49465 жыл бұрын
Great video Matt. What do you think of 1 movement workouts for bodybuilding. Like on a push day just doing like 10 sets of DB bench press or on a pull day doing 10 sets of bent over rows? I feel like I get more when I just do one exercise like that rather than mixing it up? I’d throw in a couple small workouts for the smaller body parts through the week. Been doing bb for many years now and am 40. Did full body for years and now on push/pull/legs(calisthenics) split and looking for what makes sense now.
@RedDeltaProject5 жыл бұрын
I like having one or two major moves per workout. When i do more than 3 I find the intensity kind of gets diluted throughout the workout. However, sometimes, getting more exercises in can take the pressure off of trying to nail one single move, so they both have their place. But yea, for the most part, 1-2 quality moves are where its at imo
@charlesgoeringyo6 ай бұрын
I have done this for years but as a ADHD tool. A few minutes of pushups or anything like that tells your brain to produce a little bit of the same neurotransmitters Adderall and Prozac create.
@saintman44684 жыл бұрын
Kettlebells,jumprope,some adjustable dumbells,ab roller,foam.roller,dip station,pullup bar,maybe adjustable bench,all u need to be in shape honestly..short intense workouts,basic stretching,progress with more heavy load as u getin more fit and its adjust nutrition to your goals,cut/gain and thats all philosophy u need
@RedDeltaProject4 жыл бұрын
I would even cut it down by more than that too.
@dariorox15 жыл бұрын
enlightening new perspective thanks
@RedDeltaProject5 жыл бұрын
You're welcome Dario, just wait until I show you some of my favorite micro-workouts over the next couple of weeks.
@AveSeba-b6z6 ай бұрын
stimulus idea reminds me Mike Mentzer's ideas
@3313xx4 жыл бұрын
So the idea then would be to spread such micro workouts throughout the day? Or to simply reduce the workouts to this essential requirement of progressive stimulus/overload?
@RedDeltaProject4 жыл бұрын
You can do either for sure. Lately, I've been spreading them throughout the day just to get some movement "snacks" in throughout the day. I've also had a few days where I just do a single micro workout if I'm really beat up or tired.
@Dam13nL4 жыл бұрын
I simply try to get 60 to 120 reps per week on every muscle group i want to train. In the winter for bulk 10/12 reps, in the summer 4/8 reps for strength. I spread these over the week, mostly focused on one muscle group per day. In the winter more isolation, in the summer more compound exercises. Those days i feel tired i do only like 30 reps but i still try to get them in. I agree, consistency is king imo.
@iliveinsideyourhouse39435 жыл бұрын
I didn't gains much from grease the groove kind of exercise but when I do it in 1 session (usually takes 1 hour 30 minute) I makes a better gains.
@RedDeltaProject5 жыл бұрын
Not surprising, GTG isn't about building muscle. If anything I would say the classic GTG format would be a good way to go about it to prevent muscle growth. while getting stronger.