How to Make Micro Workouts Supremly Effective

[@TeKn1qe]

Hey RedDelta, your channel has fundamentally changed my life. I’ve always been hot/cold, one foot in/out with barbell training at the gym or at home. For many reasons. I found your channel about 6 weeks ago. Purchased the nossk rt 17 and a set of bands. I cannot tell you how much micro workouts and gtg has changed how I approach training. I’ve seen more change in 6 weeks than months at the gym. Not because gym/free weights suck but because training outdoors and with my own body weight on the rope and w/bands has changed my mindset. I love and look forward to training daily, especially during this lockdown. I get in multiple micro workouts between taking care of my 3 kids and running my business. Thank you thank you thank you 🙏 🙏 for sharing your knowledge I can’t wait to see where I am in a year. Side note: my 2 boys 14, and 9 have joined the fun everyday and we’re spending way more time absorbing the sun than playing video games!

[@RedDeltaProject]

Wow! thank you so much for sharing your story Tek, I can totally relate myself and I'm super excited you're having fun and enjoying your training again. More importantly, you're setting a super strong example for your boys and that's truly rewarding for me to know.

[@TeKn1qe]

🙏🙏

[@piyushdwivedi7195]

That's awesome!

[@AngelGarcia-ih2km]

I am reading Seneca’s Letters to Lucillio and he mentions micro training sessions because of the short time involved. Incredible !!

[@DOUBLE0SEVUN]

Interesting!! What exactly does he say?

[@ulysses-pact]

Stoicism is awesome

[@nickeyboi]

Matt! You rock! I’ve been doing various forms of fitness training for more than four DECADES, running, biking, swimming, Nautilus (the Arthur Jones craze), free weights, power factor training and Static Contraction training (Pete Cisco/JohnLittle) (biggest strength gains there), and eventually evolving to pull-up/dip, ring work, calisthenics type workouts. Your insights and knowledge are priceless! Just received my copy of Overcoming Isometrics and I am totally re-energized to return to isometric based training. Already rearranging the man cave for these workouts. Thanks SO much for keeping it real, keeping it concise, and for all the content you willingly share for the rest of us on this journey. You have impressed me to no end, and that’s not something that happens very often to this old dude. Train smart! Live free! Loving it!

[@justelynnnjoelle]

This is awesome as always. Seriously great content, Matt. Been here since 10K subs and have been loving all the content. Hard truth and logical/practical approaches to bodyweight fitness.

[@RedDeltaProject]

Thank you Joel and major respect and appreciation for hanging out all this time as I learn and grow along with you.

[@AdrianRodriguez-tm3qj]

This is exactly what I try to explain (in Spanish, I live in Argentina) but people don't get it or don't want to get it and they complain about their results 😕☹️

[@RedDeltaProject]

The best we can all do is to stay strong and lead by example. People may not listen to what you say, but they will certainly watch what you do

[@monst3r91]

I've been fasting as it's the month of Ramadan. Ive been finding it more difficult this time around due to the pandemic. My 3x weekly workouts have slowly dwindled because they leave me exhausted. Id reduce sets but I started beating myself up mentally for not pushing through. I found you and your videos really helped me a lot. Now instead, I workout daily but do 1 set for each body part which doesn't exhaust me physically and keeps me at peace mentally. These micro workouts are the only snacks I can and want to have while I'm fasting! ✌️✌️

[@RedDeltaProject]

Big time respect and congrats on taking a flexible approach Mansoor! I know other's who have taken a break during the lock down or Ramadan because they believe if they can't do it right, then why even try. But you my friend are so far ahead of the game for taking that approach and it will pay off big time when your fasting ends. You'll feel like superman!

[@OBL1997]

Hi Matt, I've constructed a new workout routine according to advice I've gotten mainly from your vids (and a couple of other trusted fitness channels) and was hoping to hear your thoughts on it: Day A Bridges/hip thrusts, face pulls (using rings), front lever ( knees tucked until i improve) - 3 sets each when i wake up Afternoon : Push ups (rings), pull ups, pistol squats, side raises, L sit or leg raises, Dips - 3 drop-sets each Day B For morning it's same as Day A. Afternoon : Martial Arts hiit workout or hiking or climbing or cycling Also i like to do include some pre- sleeping light yoga almost daily. This is a new routine so i d love to hear your input. Thanks for all the great information you share with us!

[@RedDeltaProject]

I really like the way this is laid out. The use of "wake up" exercises in the am and power/ strength moves in the PM is a very innovative approach. I say keep it as is and rock on.

[@OBL1997]

@@RedDeltaProject thanks for the response Matt, I'll keep at it for a while and see how it goes!

[@justacupofcoffee1000]

​@OBL1997 any update ?

[@balasaravanan500]

You are one of those strictly no bs fitness youtuber I've ever seen. Great info sir 👏👏

[@senseibas8199]

Fitness independence is the best fitness book i've ever read. Also it is the first and only of your books I've read. The rest will definitely follow!

[@RedDeltaProject]

Awesome! Thank you! I can't wait to show you what's Im cooking up for the sequel! It's going to be unlike any other fitness book ever written!

[@senseibas8199]

@@RedDeltaProject cant wait!

[@ivannegri7724]

Just thinking out loud... I like ur leg micro-workout video, specifically I thought the Wall Sit with the Knee Extension isometric forward projecting force vector was innovative, I borrowed that concept for dips, so if u do dips, on a chair or bar, not straps, u can project two lateral force vectors outward in order to light up ur medial delts, so dips become sorta Iron Cross like, anyways thank you for the great content.

[@RedDeltaProject]

Great idea!! I'll certainly have to give that a try in my next push-chain workout

[@oscarstenberg2745]

I usually do this too, works with other exercises as well! Imo it works the delts better than HSPU because you get that force vector in a longer ROM as well.

[@vsalbuq]

Man, it's amazing the ability you have to break down in simple terms giant areas like that. Great video!

[@RedDeltaProject]

Super appreciate the props. Over time, this has been my number one mission to make things as simple as possible.

[@paolosmaldone7852]

goood!I am waiting for T.UT.muscle building microworkout the next days.

[@paleale8400]

I surf everyday apart from my work, so i dont have much energy or time left. Micro workouts reaching full strenght and one big set has change my life, i have only 9 exercices taken from convict condition 1-2 and man it has done some good shit to my body, i used to do 20 pull ups 100 squats just reaching that braking point but that took al my energy for surfing or other sports, now i search for strenght, one arm pull ups, single leg squats, bridges, etc i feel much better im making amazing improvements, all thanks to you my bald friend

[@RedDeltaProject]

Fantastic example Pale Ale! As I always say, if your training is compromising your work/ play then something needs to change. Training should enhance your life/ sport not compromise it

[@jayjalloh3912]

I usually go for both "Specific Functional Performance" and "Time Under Tension" since I want to build muscle and strength.

[@FitAfter50]

Nice work man. You first started me on body weight stuff then I started a channel again thanks to you and a couple of others.

[@RedDeltaProject]

That's awesome! So happy to bring some value to your training PWT

[@FitAfter50]

@@RedDeltaProject thanks again man!

[@cesarjkd8379]

Thanks Matt, always efficient & effective.

[@RedDeltaProject]

You're welcome! Cesar JKD!

[@johnd8971]

Great stuff - increasingly seeing the logic of this as I get older

[@RedDeltaProject]

I'm right there with ya John, I don't think I would have even given this method a second glance back when I was 27 and knew everything.

[@johnlozauskas778]

@@RedDeltaProject - WOW!! Another John D who's an old fart like me but still willing to BRING IT!! At 27, I also knew everything and then 30 hit. Toughest birthday ever!!! I find my recovery from the Micro workouts to be sooner, so I like them.

[@nategee6514]

Love the micro machines type logo lol

[@brainymeathead9206]

Hey very great info, would give the micro work out a shot, could you make a shoulder micro workout maybe focusing on overhead pressing, would be great to have a great push workout to fry the shoulders and triceps.

[@RedDeltaProject]

I just posted an isometric shoulder workout on the RDP instagram the other day. Super simple and pretty easy to apply.

[@brainymeathead9206]

RedDeltaProject Oh yeah cant wait to add that in my routine 💪💪💪

[@aerobicburpeeconditioning4072]

Great info as always Matt! I've been doing lots of burpees.

[@shopnwoods9901]

Great stuff

[@acflores8406]

Great work brother can you make a video about micro workout using bands

[@tusharshah62]

You are calisthenics next level man

[@RedDeltaProject]

Thank you Tushar, There's always another step we can ascend to.

[@stevehigup9511]

Theres many right ways guys .... i think matt is talking to different audiences in different videos because we all have different training needs ... i change my workouts depending on my goal ... if my goal is just fat loss! Then i workout 5 days a week doing burpees, squats, kb swings and i eat less and more clean ... if my goal is to get bigger and gain muscle! Then i workout 3 times a week lighting heavy and eating more food, especially carbs ... my point is it just depends on what your goal is .... these micro workouts could fit right into someones goals but longer workouts could fit into yours .... i like this channel though, mostly level headed people in the comments, with real questions and answers

[@RedDeltaProject]

You're right Steve, you're a prime example of what the RDP community is all about. Smart, inquisitive and independent thinkers who walk their own path and lead by example.

[@pcpr80]

Hi. New guy on watching your videos. I wil be learning with you. Waiting for yours isometrics book and microworkouts. thanks

[@RedDeltaProject]

Welcome Paulo! I'll keep ya posted on those books for sure. in the meantime, check out this introductory video on Micro workouts to get started: kzbin.info/www/bejne/ZpqciYVtapuNnMk

[@tentinquarantino7457]

Hey Matt! Great content. Subbed as soon as I found you out. First of all thank you for that. Question- I have hour long workouts for calisthenics right now, not a lot of reps though (for basic exercises). I'm using Grease the Grove for Pullups right now, and pistol squats. My question is, am I to ditch my workout routine if I grease the grove for more excercises and call it a day? I'm not sure I understand how I can inculcate Micro workouts. (I'm a student and for me, I'm studying most of the day if not all of it, so I prefer giving little chunks of time several times instead of a big chunk all at once). Thank you so much, again. _/\_

[@RedDeltaProject]

You can train any way you like and with what fits your schedule best. The most important thing is to make sure you're able to bring a high level of effort and focus to your training to create a progressive functional stimulus. That's what you want to focus on.

[@tentinquarantino7457]

RedDeltaProject Thanks Matt. You're the best.

[@dubaigeek1988]

Nicely done

[@2_572]

Thanks

[@oscarstenberg2745]

You are the wizard Matt!

[@RedDeltaProject]

That's Oscar, Still working on that whole Alchemy thing though. Looking in my Gravel driveway for the philosophers stone.

[@oscarstenberg2745]

@@RedDeltaProject I'm sure it's there somewhere!

[@ant7936]

We are not "always burning fat". If we snack constantly, or eat a lot of carbohydrate, we will preferentially burn carbs.

[@RedDeltaProject]

That's not how basic human physiology works. We're always burning a mixture of fat and CHO substrates, with fat being the predominant source at lower intensities of physical activity. (Fun fact, you're burning the greater % of fat while you're sleeping) and you gradually shift over to more CHO substrate dependence with activities at a higher intensity until you're almost burning entirely CHO with an all-out max effort, like a short sprint or max lift.

[@ant7936]

@@RedDeltaProject Agreed. But the reason we burn fat at night is because insulin is not present. Fat will not be released from the cells when insulin is present i.e. when we snack all day, as many sports people are encouraged to do. If we burned fat so readily, marathon runners would not "hit the wall" when they run out of CHO because they are reliant on carbs for fuel. Also, the "calories in/out" theory is not only outdated, but wrong, in view of the influence of hormones (grelin, leptin, insulin) on digestion/ metabolism.

[@regprofant6984]

Nice logical video as usual

[@marianolarrosa79]

I know more videos are coming on the subject. But I wanted you to answer me whether or not this. In micro workouts like the ones you showed, can you progress little by little as in your GSC method?

[@RedDeltaProject]

Absolutely! You can back-fill and use technical progression the same way. in fact, I'll be creating some GSC micro workouts in the book as well.

[@lauralee8997]

Awesome

[@RedDeltaProject]

Thank you very much Laura Lee for your support and for watching my stuff :)

[@lauralee8997]

I love your stuff. I’ve learnt so much and you’ve ignited a passion in me for focusing on bodyweight exercises. Thanks! Keep up the good work!

[@supermax2710]

You sound like Wuzimu from Gta SA and look like Murr from Impractical Joker

[@epiphanos]

If i am usually training 2 hours each day, am i doing 3 minutes 40 micro workouts x day? Would it work? Thank you for knowledge sharing🙏

[@yotamsho8597]

the whole point of micro workouts is to have the same results of long workouts only with short workouts, so don't train so much

[@matejstemberk8110]

Hello. Is there any way that i can build some muscle if i do the ´´intense 5 minute workouts´´ ?

[@RedDeltaProject]

Sure, keep in mind that it's all about the progression of the workouts not the actual workouts themselves. SO keep a log and make it a goal to improve how well you can do the exercises or move up to more challenging levels. Progression is the key!

[@matejstemberk8110]

@@RedDeltaProject Okay, thanks for the response

[@TheFaceeater420]

The realist

[@TreforTreforgan]

Are there kindle versions of those books?

[@RedDeltaProject]

Yep! All of my books are on Kindle and paperback.

[@TreforTreforgan]

RedDeltaProject 👍

[@leoawgowhat1139]

Um 5 minutes can change your life 🤭

[@leoawgowhat4383]

5minz ten times a day!!!!!!

[@leoawgowhat4383]

Push pull and squat pick one and practice practice practice

[@jonnydanho9172]

1st

[@JTDIYM]

Way to much talking bro I think I‘ll pass ohne the books

[@leoawgowhat1139]

Bla bla bla we dare you to practice old man pushups with us!!!!!!!