Ranking The Top Time-saving Gym Hacks! (should you use them?)

[@Ramu-10]

A-tier: - Antagonist superset (potential S-tier) - Myoreps - Dropset B-tier: - Stack-loaded machine compound exercises - Upper body bodyweight superset - Short rests (same amount of reps) C-tier: - Plate-loaded machine compound exercises - Lower body bodyweight superset - Low volume - Lengthened partials (potential B-tier) D-tier: - Barbell compound exercises Unranked: - Less/no warm-up (high reps for safety) SS-tier: - A lot of roids Key takeaways: Shorter workouts with the same volume means more pain. Usually, short workouts get you slightly (5 % - 10 %) less gains.

[@lucluc5942]

This is the best saving hack #1

[@GandalftheGray]

Thank you!!! You’re the man for providing this. I’m going to chastise Dr. Mike for not providing the ranking graphic

[@mikahundin]

Here’s the complete list of time-saving gym hacks with explanations, timestamps, and their tier rankings: Barbell Compound Exercises - D Tier 02:28 Barbell exercises like squats and deadlifts target multiple muscle groups but are time-consuming due to the extensive warm-up needed, making them inefficient for saving time. Machine Compound Exercises - B Tier (Stack-loaded) / C Tier (Plate-loaded) 03:39 Stack-loaded machines are quicker to warm up and set up, making them more time-efficient (B tier), while plate-loaded machines take more time to load, placing them in the C tier. Bodyweight Exercises - B Tier 04:46 Bodyweight exercises like push-ups and pull-ups require minimal setup and no equipment. They’re efficient for quick workouts, especially in busy gyms. Super Sets - A to S Tier 07:15 Super sets involve performing two exercises back-to-back with no rest, targeting opposing muscle groups. They save 36% of workout time while still providing similar muscle growth to straight sets, earning them a place in the A to S tier. Drop Sets - A Tier 09:56 Drop sets, where you reduce the weight after failure and continue, allow for more volume in less time, making them an effective and time-saving strategy (A tier). Myo-Reps - A Tier 09:56 Myo-reps involve short rest intervals between mini sets, maximizing volume in a short period. This ranks highly in the A tier for its efficiency. Low-Volume Training - C Tier 12:06 Low-volume training (fewer sets) is an easy way to save time, but it significantly reduces the potential gains, placing it in the C tier. Shorter Rest Periods - B Tier 13:53 Reducing rest between sets saves time but can slightly reduce hypertrophy. It's still effective for efficiency and ranks in the B tier. Minimal Warm-ups - B or C Tier 18:12 Skipping or shortening warm-up routines can save time. This strategy is effective with lighter weights but should be used cautiously with heavy lifts. It ranks in the B or C tier depending on how it's used. Lengthened Partials - B or C Tier 22:24 Lengthened partials involve extending a set by doing partial reps at the end, maximizing muscle stimulation in one set. It’s a time-saving strategy but can be taxing, so it ranks in the B or C tier.

[@mikahundin]

S Tier Super Sets 07:15 A Tier Drop Sets 09:56 Myo-Reps 09:56 B Tier Machine Compound Exercises (Stack-loaded) 03:39 Bodyweight Exercises 04:46 Shorter Rest Periods 13:53 Minimal Warm-ups 18:12 C Tier Machine Compound Exercises (Plate-loaded) 03:39 Low-Volume Training 12:06 Minimal Warm-ups 18:12 Lengthened Partials 22:24 D Tier Barbell Compound Exercises 02:28

[@ScrubDaddy265]

I’ve been stacking several of these for years. Supersets, bodyweight, high reps/minimal warmups, short rest periods, and home gym. My son and I worked out together today same equipment, same movements, just different parts of the circuit.

[@jackcullen69]

Based. May your gains be plenty

[@sylva5359]

Great tl;dr

[@dvsmike]

Thank you for enabling my short attn span and allowing me to leave the video sooner to go watch other videos on training by dr. Mike😊

[@Blitz_Steve]

The best time-saving gym hack is telling all my homies to meet up at the gym and then bailing to pump out a big load at home... watching Dr.Mike of course

[@lifeof_cb]

best time saving gym hack… don’t go to the gym and stay out of shape🤓

[@ry3497]

@@lifeof_cb this is true 🙂‍↕️

[@idkanaccountname]

I don’t get it

[@loganfidler8612]

this shit is hilarious

[@gosupaints5186]

Naturally, as one does. 😂

[@mc80466]

Don’t forget double limb vs single limb exercises! I absolutely love Bulgarian split squats and lunge type exercises but they take significantly longer than a squat movement.

[@davidcohen7881]

Not necessarily. While working the one limb, the other rests.

[@haellm9192]

@@davidcohen7881 your CNS doesn't though

[@mc80466]

@@davidcohen7881 you can’t always count a set as rest time for the other limb and that depends on the exercise. Split squats my back leg still needs additional rest. For bicep curls that’s true as long as sets shorter than desired rest periods.

[@thodorisevangelakos]

I also hate myself

[@Skronkman]

@@davidcohen7881Your primary movers on one limb are often used as secondary movers or stabilizers while the other limb is working. In other words, if you don’t have some rest in between, the second limb you train won’t get as much stimulus because the limb you trained first is limiting your lifting potential.

[@robertdy1952]

Top saving time gym hacks is doing chest on Leg day.

[@hracekk]

you gotta surprise the muscle right? Hahahah

[@maxkellerii]

Wtf is "leg day"?

[@user-pf5xq3lq8i]

How do you work your chest and leave out arms tho?? Genuine question.

[@Newbgainer]

​@@maxkellerii AkA Friday

[@Duskydog419]

@@user-pf5xq3lq8iold skool chest fly machine you don’t see in gyms much any more

[@LeoN-1502]

I love super setting scalp and eye exercises.

[@prod.bygygahurts304]

Damn where did you get mikes program from??

[@hracekk]

How can you live if you don't do 3 sets of blinking until failure combined with 3 sets of eyebrow raises?

[@CastroFlows]

why does everyone in these comment sections always say dumb shit. like can’t yall be serious about anything. especially your physique lol

[@hracekk]

@@CastroFlows imagine saying this on Dr. Mike's video where he makes jokes about twice a minute. LOL

[@Dave.Mustaine.Is.Genius]

​@@CastroFlowsthese jokes aren't 'bout their physique. It's bout the Dr. Mike's physique. He blinks too often and too forcefully.

[@ophirmayer1]

Here's a time saving mechanism : make a list of exercises and exercise substitutes, that best mimic or are as close to the "main" exercise in terms of movement, loading etc, and just train whatever machine or rack is available when you arrive.

[@micahandjessi]

@ophirmayer1 lol that's just normal lifting in a commercial gym

[@SludgeManCometh]

​@@micahandjessi *Cries in planet shitness*

[@micahandjessi]

@@SludgeManCometh bahaha

[@bishyeahbish3758]

Great point. The way that people stand in a que waiting to use a machine in the gym is something I just wouldn't do. I spent my gym membership money on a medium priced bench, bought some used weights 2×20kg 4×10kg and 4×5kg and I don't have to drag myself to the gym when I don't feel like it I have no excuses because my gym is in the corner of my living room and it's soooo much better than any public gym out there. They're dirty germ infested sweat covered smelly pervert loaded shyte hole places that I just don't wanna be at. I'm just glad I found my solution and stuck to it I enjoy training a whole lot more without people around me and the daily trips there and back

[@thodorisevangelakos]

That might be screwing up your progressions, specifically if you track your RPE each time

[@ThatsPlayr69]

The best gym time saving strategy is to drive straight into the gym and drive your car to each piece of equipment in the gym for each exercise

[@user-pf5xq3lq8i]

That wont work..its illegal to upload selfies to instagram while driving..

[@emterroso]

One of the best ways to save time on your workout is doing it at home. Zero commuting time, zero time changing clothes, zero time packing/unpacking, and you can do it right before your shower. That's how I acquired the habit of working out consistently, doing 15 min workouts before shower, 5 times a week.

[@emmanuelgutierrez8616]

Dam, this reminds me of when I used to live next to the beach. Used to wake up , run a .5 mile to beach swim 5 min hard, run back and shower all in 15 min. Now I run to park gym for warm up and cool down. But if I do at home, I use the athlene x videos. Hell for 20 min!

[@iblisthemage]

Bought kettlebells (hear me out), so that I could do 1-2 sets of deficit pushups superset with 1-2 set of kettlebell rows, with a kettlebell swing for warmup. I can weave it in between morning chores, so I am using rests beteeen sets to something useful, and I get very little mental fatigue, because I can easily have 5 min between sets. I only need to have 2 kettlebells in the room, they double as fantastic pushup-handles, just have to put my feet on a chair or table. Going with slow lengthened partials under constant tension allows me a decent stimulus. 3-5 days a week. This means that when I hit the gym, I have already calculated in 5-10 sets of push and pull for that week, so I can get a decent volume in, using supersets and bit shorter breaks, without having to completely wear myself out wrt mental fatigue. Also feels good to go to (office)work having trained a bit in the morning.

[@MrMickeyzee]

Maybe I’m an oddball out but I always end up taking longer when I work out at home. There is no pressure to not hog the equipment and move it along, so I end up getting distracted more

[@HealthandExercise-ht1zl]

Do the same thing. Have a set of push-up handles (to get full stretch/range of motion), a strap trainer I use for bodyweight rows and an Ultimare Sandbag (with the water bags) for Romanian deadlifts. Travel a lot for work and this means I can knock out a great workout anywhere and everywhere. Usually do either two 40 min or four 20 min sessions per weeks. Pushups/Squats and Rows/RDL. Mix that with 45 min jogging and/or one session of 4x4 HIT training per week. If I have a busy week I can still knock out one 40 min strength session _some_ day and not lose gains. Getting into the best shape of my life

[@iblisthemage]

@@HealthandExercise-ht1zl ​​⁠awesome, man!! Age?

[@sharlah4057]

I love this video. I'm very grateful that you posted it. One thing that would make it better for us time poor, rushed folks - is a summary screen at the end we can screenshot and reference when planning out workout - rather than getting to the end and thinking shit I don't know if I remember everything in this video and the tier order now I have to go back and watch it again with a pen and paper!

[@user-pf5xq3lq8i]

Egg zactly

[@mayheamk]

making an actual tier list with visuals would be helpful for future videos!

[@MA1NMANMA1N1AC]

Want fries with that order?

[@jamesdendy6384]

My best time saving strategy. Stretching an off muscle in between sets. Since incorporating, my knee, back, and neck pain have all been reduced to close to nil and overall, I feel SO damn healthy. My joints feel better. My muscles feel less tight and tense. My stress and sleep has vastly improved. And I didn't have to add some dumb 15 stretching routing into my day since its what im doing while resting in the gym anyway.

[@jeffersontugboat8115]

I can't believe I've never considered this, but its the most logical thing.

[@luismiguel69able]

ingenious!!!!!!

[@MotchoLoLo2]

Thank you for this advice, no more stretch sessions after my workouts !

[@user-pf5xq3lq8i]

**Cheat code activated** Thanks bro!!

[@user-pf5xq3lq8i]

Define "off muscle"

[@chasetherightenergy]

Can someone give a brief summary of this? I'm trying to save time

[@fatiryamin3927]

Drop sets super sets myo reps shorter rests between sets

[@АндрейБражников-т6г]

go hard or go home babyyyy no pain no gain

[@drinkinouttacups2665]

​@@АндрейБражников-т6г WHOOOOOOOOO

[@daguy9305]

Use ai

[@C0d0ps]

Nothing but peanuts Lift more than last time or more reps Drink water

[@anishphi1]

I’m just here to congratulate RP on 2.65 M followers. Well deserved, some of the best fitness advice in the business. That lambo is coming soon, Dr Mike

[@prvtthd401]

S+: Shitton of PEDs S: Supersets A: Myoreps, Dropsets B: Stack loaded machine compounds, Bodyweight exercises, Low rest periods with compensating sets, Lengthened partials on your last set C: Plate loaded machine compounds, Low volume training D: Barbell compounds F: Combination lifts ?: Dropping warmup

[@hjewkes]

I’ve gotten my gym time down dramatically by supersetting smoothies and then bailing

[@smiercksiazka776]

Weak

[@spencergriffin7878]

Strong

[@69Schalk]

​@@smiercksiazka776 yeah, weakness disgusts me too

[@maharg065]

I do that too, WITH lengthened partials at the end.

[@JesseGilbride]

Save even more time by doing it in your car in the gym parking lot and then bouncing.

[@claybowman1242]

I bought a home gym for around $400 (a bench, a rack, some loadable dumbbells and a barbell, pretty much the basics) it has saved me probably hundreds of hours, it's allowed me to superset all the time and made training something I can do whenever I find time between studying.

[@papaspaulding]

In my 20's I built my best and biggest physique and reached my genetic natural limit whilst serving time in prison, ie I had very limited time in the gym 3-4 times a week. Usually only having around 30-45 minutes per session in a very packed gym for multiple years. Things I found worked best with limited time. * Only resting 60 seconds between sets, your body gets used to shorter rest times over time and can still go heavy, but even if having to reduce the weight slightly to get the preferred number of reps in it still works out better. * Use as much intensity as possible with as much volume as possible. On compound exercises I was doing forced negatives and or drop sets on the last set. On isolation excercises I was going past failure to do partials, rest pause, and drop sets on nearly every set. example my side lateral raises were 4 sets, with each of those sets having 3 drop sets. *'Finishers' I did alot of finisher movements back then at the very end of the workout, Whilst the gym screws/staff/ were screaming at everyone to put all their weights away and hurry up as gym time is over I would be cramming in a finisher movement even if just for one set. such as 21's or a tri set on shoulders with a light weight. or even rest pause press ups for chest Basically short rest times. Highest possible intensity with the highest possible volume within that tight time frame

[@MenacedAssassin]

Thanks for you scientific knowledge

[@maciejgravite]

I love to watch RP and Wolf/Dr Pak channels. And now - hey! - both are combined in one video. That has really saved me tons of time.

[@user-pf5xq3lq8i]

Stop watching and start listening..saves time.

[@maciejgravite]

@@user-pf5xq3lq8i Good point heh

[@7tgm23]

Best time saver is building a home gym. I save time by just walking to the next room to work out instead of driving across town.

[@oimazzo2537]

true, and the number one reason making me stick to working out.

[@iLLuzion1st]

Changed my life

[@user-pf5xq3lq8i]

Why build a home gym when you can just buy the existing gym and pay for a driver and masseuse to take you there..loser.

[@Jhorne84]

Indeed! Getting my garage set up to be my home gym has been a Godsend!!

[@hyruleright4776]

I enjoy going to a gym to workout, but when you've got little kids who can't be left home alone, the home gym is amazing and gets the job done.

[@muscleandmath2910]

Not sure if its discussed later in the video but biggest hack for me is session structure. So setting up your sessions to fit the layout of your gym. Eg, if I'm using the bench and dumbbells, I'll finish all my exercises in that area before moving on. This would mean that after say some dumbbell pressing, I'll do some preacher curls on the bench. And even if i do pulldowns after, the strength isn't really affected. And also, not just doing all my exercises in one area before moving on, but maximising the time spent in one area. Of course letting people work in when asked. But if i do dumbbell chest press, then i mjght also do some dumbbell shoulder press, or some dumbbell chest supported rows. If I'm on the smith machine, I'll do some incline pressing, maybe shoulder press, and/or some smith rows.

[@flemit35]

that makes no difference, it doesn't take long to walk from one area to another in a gym and it's sort of your rest.

[@muscleandmath2910]

@@flemit35 from personal experience it does. Also, there's the part about staying on equipment. What if you use the smith machine, go away, then want to come back, but it's taken?

[@flemit35]

@@muscleandmath2910 if you're doing multiple things with the same equipment fine, but if you're doing dumbells next to the smith machine, vs doing some not next to the smith machine. it won't make a difference as the time difference to getting it will be about 10 seconds.

[@alexb7258]

The best time saving hack I know is having a plan that allows you to super set all your exercises in a squat rack. A lot of commercial gyms have like 15 squat racks so you can grab all the equipment you need, set up your station and power through your sets. You can even use a pace clock if you want to keep your rest times consistent.

[@KrwiomoczBogurodzicy]

You're thinking of EDT…

[@user-pf5xq3lq8i]

List all the exercises in your squat rack hack..

[@MrPtrlix]

If you have access to a good power rack, you can do squats, RDLs, pullups, OHP, and call it a full body day in the same space.

[@woodlefoof2]

@@user-pf5xq3lq8i Curls, followed by stretching, followed by yoga routine. Followed by sit-ups. Followed by weighted shaolin staff routines by using the barbell. You will need to clear out a few squat racks for this. On the bright side people usually clear out when I start anyway

[@jay.rsingh2530]

@@MrPtrlix you didnt mention bicep curl and now im upset

[@somethingandahalf]

lowering the weight and keeping rest times to under a minute and slowly shaving off the rest time rather than increasing the weight has been a game changer for me in terms of time saving and growth, my joints feel less beat up as well. keeping myself fresh mentally and physically while still growing is absolutely fine with me, i dont mind the missed gains

[@whocares4464]

This is how I plan on starting to work out again! After a few months or year I might add some more weight but no more maxing out

[@somethingandahalf]

@@whocares4464 you'll add weight more often than you think because of higher quality recovery. what i do personally is stick to the same weight until i can do 4 sets with 20seconds of rest (as means to track progress), raise the weight and go all over again starting with 50sec to 1 min rest. you can superset it with protagonist antagonist muscle exercises, muscle rests for a little longer but heart rate stays up helps with endurance

[@badmannnnnn]

I have an hour after work in the gym before i need to rush off home for the last year and i've slowly learn that supersetting arms, doing warm up reps, using dumbbells/cables/machines instead of barbells and only a minute rest between sets, so this was very validating.

[@user-pf5xq3lq8i]

Less plates, more dates.

[@4u2nvinmtl]

The looks on people's face when I tell them I have three minute rest between sets is priceless.

[@tinybarabo]

My hacks as a beginner: 1. I work out at home (non commuting yay) 2. body weight exercises & dumbbells )I can adjust the weight from 2kg to 10kg) and a pull-up bar. 3. doing Milos Sarcev giant sets with minimal rest

[@da_blokae5014]

20:38 I won’t lie, I take a significant amount of time to warmup for both squats and bench press, but I have significantly fragile joints that do not tolerate going in cold

[@markharvey1843]

Another thing that helped is A.M. super set calisthenic or high volume dumbbell training on an empty stomach for about 15-20 min. A stop watch worked wonders to keep me on point. 7:30-10 min per split. Push-ups to good mornings for 10 min then pull ups or rows to squats or lunges for 10 min. The empty stomach aspect i feel helps keep me leaner considering I did it upon waking thus fasted. Also I'm pretty sure there's a free form fatty acid elimination / insulin sensitivity advantage to it as well. I know Mike mentions stretched partials at the end but I often start with them until I feel fatigue onset then move to full ROM then back to partials to failure or close to it. Then when I hit the gym later if I slack or miss my routine at least I've got my daily regimen covered. To some degree I feel its assisted my recovery rate as long as I don't make it a full fledged workout.

[@terigiese1322]

When tight on time I stick with non plate loading machines and barbells.Was in a rush to get in a chest workout.I did pushups,3 types of dumbbell press ups,(single arm and a set with both arms)2 chest machines,and finished with pushups right into a plank.I was more than pumped.Something is always better than nothing.Got it done in 30 minutes.💪🏼

[@user-pf5xq3lq8i]

Those were not real pushups. Those were half pushups into a plank.liar.

[@allstrongfitness]

Home gym has saved me so much time at this point it’s crazy. Even if I want to go to the gym, I’ll sometimes do my heavy exercise like squats at home if I’m busier during the day, and then go do fun stuff at the gym. I also don’t rest at all during my workout. This usually involves super setting harder exercises (like squats or pull-ups) with easier exercises (like high rep Stepdowns or wrist strength exercises) I enjoy my workout 10* more, get a lot of stuff done, and since half of my workout isn’t “hard relatively speaking” I can workout almost everyday with no recovery issues (which I enjoy because moving everyday makes me feel good)

[@ngatihonky]

The talk you guys had about combining the shortened rest times with some of the other ideas was golden. Chur

[@PrincessDogeBRUH]

0:59 oodles

[@franny11786]

No joke I literally read your comment like 2 seconds before he said oodles lol

[@ronindr]

​@@franny11786algorithme

[@rasmusericksson3948]

Bodyweight Hamstrings - Nordic curls

[@ReneSanchez6502]

those are hardcore af

[@RMS12.2]

I’m surprised by how many people don’t bother learning these. They’re underrated imo

[@Dirtydangles22]

Or do hammy curls on a physio ball?

[@davorzdralo8000]

​@@RMS12.2If anything, they are very overrated. They are a pretty bad exercise, incredibly hard to do, pits a tone of pressure on your kneecaps. All in all, I'd do them if I had literally nothing else for hams.

[@ElderMoreMind]

No idea if nordics are good or bad- but they feel awful especially on my knees. Reverse nordics OTOH seem okay if done carefully.

[@TylerMontenegro]

Perfect timing with the release of this video. My son was born this past weekend so my gym time is basically zero for the foreseeable future.

[@user-pf5xq3lq8i]

Add condoms to the list of timesavers..

[@brum293]

Congrats! I’m curious to hear your strategy. I don’t have kids (yet) but when the time comes I’m planning to build a minimal home gym. Like pull up bar, dumbbells, kettlebells, rings, bench, treadmill. I’m thinking I can then divide up the workout during the day, a couple of sets here and there when I have 5-10 min (micro workouts).

[@TylerMontenegro]

@@brum293 Thank you! As of right now a home gym isn't in the cards, so I'll be back to my normal gym. My situation may be a bit unique because my wife will only be working 3x per week when she goes back. So I'll be there 4 days per week for probably 30-45 minutes. I'll probably run an upper / lower split. It'll likely mostly be super sets like back-chest, and bis-tris and then quads-hams on lower days. I might do some funky switch ups like putting side delts on leg day, but mostly pretty standard.

[@hotsky83]

Chest and back/ arms and shoulders. Can get a solid work out in short time (45mins) working opposite muscle groups with minimal rest.

[@jimboramen80]

I switched to these splits a couple of weeks ago, and it's definitely quicker than PPL.

[@Dave.Mustaine.Is.Genius]

Don't be funny. Chest and back's some parts on the same day is extremely fatiguing on the nervous system. And makes ye have to rest much more to maintain yer life normally.

[@Dave.Mustaine.Is.Genius]

​@@jimboramen80it's 2024 and we're still talking about PPL? But why????

[@hotsky83]

@@Dave.Mustaine.Is.Genius Not for me, been so doing it for a while and love it. Chest and back does require more rest between sets than arms and shoulders day but it's very doable, just don't do deadlifts on C/B day and call it back work out. I do dead lifts and squats on leg day and yes that is very fatiguing.

[@Dave.Mustaine.Is.Genius]

@@hotsky83 are ye enchanced with drugs?

[@andrewcheng1998]

i feel like not having a program/ change program on the fly like that wastes some time too

[@hunter66630]

I would say the opposite... If you follow a specific program with specific exercises, you will for sure have to wait for a machine or equipment to be free. If you have vareity in exercises, and are open to change it up, you will almost never have to wait for any equipment or machines.

[@amadeus1312]

I have my exercises I wanna do, but always have a backup - exercise. But because my gym is very full all day long I mostly use dumbells, And if I add a machine to my plan, the machine is taken all. The time and I stick to my dumbells again.

[@AscendedAngel]

I use supersets, trisets, and giant sets for arms, delts, calves, and core. The recovery time is short (almost the same as doing single bodypart). Since I usually do these parts after a major bodypart, my energy level is a bit depleted. Therefore, training smaller body parts with lighter weights, higher rep range (8-15), and going to failure can cut down that portion of my workout to 10 minutes. Mentally, it is motivating to do this cause I know that I'm either walking out thereafter or doing cardio.

[@myob1kenobi]

Biggest time saver for me was converting the garage into a gym, saves 30 minutes in journey time alone, although need to lock the door, so the wife and kids can't keep interuppting, bench pressing while someone tells you about their day aint conducive to a good set.

[@happym5717]

Dr Pak is great to see again on the channel. Really liked how he try's to ground things into the real world. Like yes, you'll make less gains supersetting everything on a set by set, but you have more time, so you could in theory do more sets. SOLID!

[@cory2023]

Best approach- back day deadlifts and pull ups Shoulder day ohp and lateral raises Leg day- back squats and rdls Chest day- bench press and dips

[@Simon-talks]

Chuck Norris once tried to save time…..he ended up in the past.

[@KomodoSoup]

Well said 😂

[@FrostyMourne92]

Good ol' Chuck Norris joke. One doesn't see them often now.

[@taylormcdowell5231]

He was early once….they call it daylight savings time now.

[@tomasputero994]

I used to always do supersets, it's great for starting at the gym, saves a lot of time, but I noticed that I didn't get the hypertrophy I wanted/needed so I changed the routine to a 1 day 1 muscle group. That way, my training time got very high, so I started controlling my rest periods, and I lowered considerably the training time of each day.

[@SoySolSolecito]

Would it be possible to have a lil tier list to visualise each assessment as they assign them on a tier? Just feedback for future similar vids. Great work!

[@ferrilgabe]

I've been doing single sets to failure, 2 20 minute workouts per week! My goal isn't to get big, but I've been getting steadily stronger for over a year now and it's super time efficient! I'm sure I could get a little stronger faster with more sets, but I would probably not be as consistent with my workouts, and I don't know if it would matter too much in the long run!

[@finnianfanning3136]

From my experience lately, I’ve been trying to do 45 minutes upper body sessions during my lunch break at work. Gym is usually busy at lunch so here’s what I do. Incline DB press SS with Bech Supported DB Rows. 90 secs rest per set. I find cables and dbs tend to be more free than machines, especially with only one of each machine. I also superset my arm training on cables. I swapped Pulldowns for Pull Ups as there’s only one Lat pull-down set up in the gym and like 10 pull up bars. I do a single drop set on some exercises in the place of a third straight set. 5 exercises per workout. I don’t do this for legs. Lastly, I understand that it’s not “optimal” but the trade off of more free time in the evenings is worth it as usually I’d end up not going or going at 10pm. I’m liking it so far but I need to make sure I progress.

[@maximomox1807]

Having simple equipment really helps, and they talked about it. Availability of a machine or a specific set up for instance. In ma' house, probably the biggest problem would be needing assistance in exercises like Bench press or squats... And I mean heavy sets of those, but I can approach in many ways that aren't specifically weight increases on this exercises to stimulate growth.

[@michaellynn9763]

Although I'm out of the house for nearly 12 hours each day, I'd never say that I'm time constrained, though boredom starts to set in around 70 minutes, which is why I follow a slight tweaked linear progression method. I've found that 2 accessories and two barbell compounds can be done in about 40 minutes whereas 4 compounds + 2 accessories will take over an hour. I have dabbled with full body training but have to accept only one very hard set per movement, otherwise you'll be there for 2 hours 20, which is why I stopped - not without learning the hard way first!

[@K_A_N_7_U_S]

Some amount of content coming from this man. Keep it up !

[@TheHybrid350]

Love seeing Dr. Pak on here

[@SebastiánAlfredoCallejaLorenzi]

When you limit the amount of volume, because off lack o time. Then supersets will be much better then regular time, because it will allow you to put more weekly volume, wish is much more important then the extra 1 or 2 reps that you get resting longer. And I think regular people struggle to get the needed amount of weekly volume for each muscular group. So they end up prioritizing their favorites muscles groups, and giving maintenance volume for the “less important ones”, rather then address each group with decent amount of volume. What do you thing about? (17:45 supersets)

[@reggiefurlow1]

Moving yourself to the weights and not the weights around to you is my best advice. You save time and reduce injury just picking up weights

[@user-pf5xq3lq8i]

Hmm..cropdust the dumbell rack..i like your game bro

[@JB-hj1qt]

Hit Upper Body with a focus on the back today. Doing Supersets with Lat Pulldowns and Triceps Pushdowns is always a great time saver.

[@user-pf5xq3lq8i]

Useful comment.

[@vtheory7531]

One time saving hack I do (which is probably not a real time saver but it helps me keep consistent) is to spread out exercises throughout the day. In my workout I usually have a couple exercises I can do with the weights I have at home or with bodyweight, then I have the gym exercises. While working from home I take short breaks to do the home exercises, then after work I go to the gym to do the rest of the exercises. Helps to keep my gym time short and sweet, and I'm also more productive during the workday.

[@mariopejovic]

Working out at home, with limited equipment so I have to be creative, especially if I don't want workouts to last several hours. Half rack, adjustable bench, barbell, pull up bar, adjustable dumbells. Doing full body workouts A and B, 3 times a week, alternating from week to week. Only thing I can't super set are deadlifts. Usual pairing is flat bench with some sort of rows with exercise bands (not great I know), incline bench with pull ups, pull ups variations (chin up or pull up, depending on day) followed by decline push ups, barbell rows with push ups, RDL with lateral raises, squats with triceps push down or something similar to, up rows with step ups and hanging leg raise. I can do really good workout in hour, hour and 15. Due to some old injuries, some stuff I like to warm up a bit more, with lighter sets, but that takes only few more minutes more. I am drenched at the end of the workout, might not be best for 100% results, but I'm fine with it. Still get good workouts. Plus, if something happens and I miss one workout, I still did two full body sessions in a week,so I'm good. Plus, I'll probably do that skipped session day after...

[@brokenbadge4273]

how long are your sessions?

[@mariopejovic]

@@brokenbadge4273 about an hour, hour and 15,depending on a day, what I am doing or how I feel. Sometimes I need bit more time to get the blood flowing and for joints to feel just right.

[@BasedFalcon]

Keep coming and pumping the great RP vids!

[@KBhunterx262]

Could you talk about which muscle groups need less rest time? I have 3 minute rest on virtually every exercise. Recently you mentioned calves and forearms needing less (around 1 minute). What other exercises don’t affect the central nervous system as much and need less rest

[@rebornstillborn]

My understanding is that smaller muscles recover faster. So an isolation for a small muscle will need less rest (calves vs quads for example)

[@andrewpani2834]

I use a narrower dual stack cable machine at my gym. I can do side delt, rear delt, triceps extensions, and cable curls in an efficient amount of time. I have excellent cardio so I can get away with less rest period and keep my volume high without my lungs being the limiting factor.

[@supernova6553]

Hi. Thank you for your videos. You've upgraded my game and made my life easier. Do you have a video for balance exercises? I've been doing kickstand squats and I keep getting thrown off balance.

[@markharvey1843]

Something not mentioned is global exercises. For example do your dumbbell presses on an exercise ball so you can change positions through the same set. So start with say incline press and as you fatigue move your positioning to flat press or decline until fatigued then reposition again and so on until failure. Same style of application when training shoulders by change of position mid set. I got creative with this concept and its saved me a ton of time

[@jackferdinger4180]

Dr Pak is real for hating those 20 minute warm ups. Once had a dude get set up at the squat rack and then proceed to "warm-up" for literally 30+ minutes.

[@ghost25763]

Just 2 hours ago i did superset incline dumbell press with dumbell bent over row, and then bench press and lat pull down dropsets. I took me 40 min (with warm up). Pump was (and still is) amazing.

[@user-pf5xq3lq8i]

Your comment > their video

[@vincee3005]

​@@user-pf5xq3lq8iwhat a useless comment

[@futatsushiri]

The time you go to the time is also a good one. If I got to a busy commercial gym at 6pm, it'll take me a ton longer than if I go to the same gym at midnight. I know it's not useful for most people, but moving your gym time to a less busy time can make your workouts shorter.

[@jaleelz7435]

I recently started a job where i have a 30-35 minute pocket of time after work when im waiting for the train to arrive, thats when i workout. For me i just do about 30 second rests between sets, work great and i can do almost as many reps in the last sets vs the first. Not with strenght movements tho only hypertrophy

[@TokyoJuul8008]

So you are busting out reps on the platform?

[@jaleelz7435]

@@TokyoJuul8008 nah luckily my gym im subscribed to always have a gym right next to the city station in larger cities so there is one just 5 mins of walking away.

[@zacharylaschober]

I think the biggest hack is just trying to do the session a little faster. Know the warmups and do them appropriate to the working weight (don't do the empty bar for 20 when you're doing two plate for 8). See if you feel fine shortening the rest period a little, or if you'd rather increase or decrease proximity to failure on working sets, or if drop sets or pyramids or similar work best for you. I think when you are busy, it can be easy to think this session has to count, and tinkering with a few parameters and getting a few subpar sessions in seems counter to what you're wanting to achieve. But, if you are brief on time but wanting to workout, you'll get to the gym again. You have some sessions to burn now to make best use of the hundreds you will have.

[@t1az2z]

Kudos to Dr. Pak from another huge Scrubs fan!

[@Deucez754]

0:46 I feel attacked.

[@TejaJaensch]

Would love to hear your thoughts on the idea that high reps and short rest periods lead to failure due to a build-up of metabolites rather than a failure due to mechanical tension... ? Personally, I think drop sets and supersets with short rest periods improve our ability to respond to real world scenarios where we can't just stop. In a fight, for example. I appreciate this is a different conversation to the goal being purely muscular size.

[@kevb.1791]

I triple set one Dumbbell Curls shoulder press bent over rows All at once then rest (Third set make got me breathing heavy)can even add front shoulder raise and tricep press making sure not to swing it

[@davorzdralo8000]

I car row double the weight I can curl... I'd put tricep extension in there instead.

[@pogboy6940]

6:40 nordic curls my man.

[@IonasPerry]

Let's gooooooo! Right on time 💪🏻

[@danielsalinas8501]

My go to for maximal effort in a short period of time are pyramid sets. Great warm up, time under tension, and pain as I slow the reps down as I drop weight again.

[@blobos]

When do you do the myo or drop sets? After each set? Same rest time between sets for drop sets? I've been supersetting after Dr.Pak first mentioned it and it's been great to squeeze a whole extra exercise in my routine. No more nausea after a month or so.

[@Damien-vf9zb]

Thanks mate. You're a bloody Legend.

[@Hdtjdjbszh]

biggest time saver for me was cycling to the gym on leg day. Costs me about 4 minutes extra travel time, but then I just get some body weight squats in, and im warmed up from the journey in

[@TheManic.5-OH]

I've been supersetting everything since Jim Stoppani released the Superman Program in Muscle and Fitness magazine back in 2012-2013.

[@reekoup]

This is really top notch content, thanks guys!

[@jlghinis]

Unrelated: could you cover on what is the best approach of exercise/gym programme/regiment for people that suffer with autoimmune diseases, incl thyroid, asthma, and diabetes. Also, can exercise assist in outcome of cancer treatment effectiveness or could autophagy be better ?

[@phuzzo1]

I guess worth a mention is my home gym saves a ton of travel time, and I can superset any combination of equipment. Total workout time is 30 mins from getting up from whatever I'm doing to getting back to it, albeit quiveringly shattered. But yeah the intensity is not enjoyable. Sometimes the extra 15 minutes sitting around drinking stuff out of the fridge (which is in the gym), moaning, stretching, psyching up for the next sets are literally a reward I can gift myself on low motivation days.

[@user-pf5xq3lq8i]

Ok big shot with a home gym.

[@phuzzo1]

@@user-pf5xq3lq8i lol we're talking about maybe $150 of gear in the corner of a garage. Some free weights, a bench, and some gym rings.

[@phuzzo1]

​@@user-pf5xq3lq8ilol it's some stuff in a garage. Costs less than even a cheap gym in about 3 months. Might be worth joining one eventually but ATM this is the *cheap* option for a guy who doesn't have the spare cash to waste on a commercial gym.

[@phuzzo1]

@@user-pf5xq3lq8i pfft

[@NewbieGains.]

@@user-pf5xq3lq8idirt cheap in the long run and the best investment you could ever make. I too enjoy beverages and food that’s found inside my home gym in between sets

[@nathanli6039]

thanks for the history feature in the RP hypertrophy app!!

[@sonipitts]

"Myorep lunges around the gym and fuck off - lunge right out of the gym!" This workout advice brought to you by Dr. Mike and Dr. Pak from the Ministry of Silly Hypertrophy Walks 🤣

[@Cd11998]

Low volume high frequency with good exercise selection and high intensity techniques Low set up, multiple muscles, the previous exercise warms you for the next, high damage per set and rep

[@maxfern5701]

In my opinion myo-reps are best used on lower energy isolation exercises like bicep curls, triceps, shoulders, etc... I've tried doing them on larger lifts like bench press and the form breaks down too quickly for it to be effective it seems. It does save a lot of time though and it's fun if you like pushing yourself on these isolation exercises. I can't imagine doing them on leg exercises, maybe hamstring curls and quad extensions I guess.

[@ashleehoward47]

I wish the RP hypertrophy app had mesocycle options for this… like programming myoreps and drop sets and length and partials and how to pair what together to pair it.

[@DroppingBearVictim]

For Supersets, Is there a difference between doing Exercise 1, minimal rest, Exercise 2, rest 2 mins Versus doing Exercise 1, rest 1 min, Exercise 2, rest 1 min, then back to Exercise 1?

[@itsallgoodman940]

Warm ups aren't needed or just stick with 25-30 reps first set? Would 25-30 be needed on incline dumbbell incline press or just machine stuff?

[@aaronbetton9130]

I am not sure how I came across this but I must say that I am thrilled that I found ya, for a few reasons: 1. I'm a novice to the gym, the gym has always scared me because I'm not sure what I should do; I just knew I wanted to grow a bit of muscle. I am naturally lean and slim. I am to have a runner's body, but I can't run because I have "exercise-induced asthma". 2. I hate spending more than 30/45 minutes in the gym, so the no warm-up, a quick pump, and higher reps resonated with me. 3. YOU ARE FUCKING SEXY! hot damn! so the fact you're jacked, handsome, and smart I'm so invested in your videos. Thanks for the content you produce.

[@HeadCannonPrime]

I have done a meso cycle using ALL Myo-reps and yes it does save time, but I found I accumulated overall total fatigue WAY faster. After 4 weeks of training with regular sets I rarely feel like I NEED a de load. With Myo-rep sets on every exercise, after 4 weeks It felt like I worked the soul out of my body and couldn't wait for a de load. IDK if I could do a program of all myo rep sets for more than a few months.

[@NastiMarvasti]

One other benefit of density training is the cardiovascular element. So if the hypertrophic stimulus is equivalent or close to equivalent, then you’ve had a better overall workout in my opinion.

[@wackster1]

3:10 I love mike making fun of gamers for being weirdos and then making jokes like this

[@LeoN-1502]

I love supper setting skull and scalp exercises.

[@xander352]

Does doing weighted Tabata helps with hypertrophy ? And Calisthenics EMOM ?

[@fernandofleury3091]

I’m not sure if I get it. How would you keep doing squats + push ups for almost 40 minutes? Also at one point he says “exercises”. So is there more to it? Was this clipped?

[@Mohmmed18]

So Dr Mike when you said you can do the giant set or myoreps which is rest for seconds and keep doing reps isn't that gonna make the reps range under 5 reps which not ideal for hypertrophy just curious ... though all you've said in the video is great it's all methods to use to increase the volume under the time and the limited of the volume I use is progressive programme and notesing the pump,burn, soreness and hypertrophy

[@lucidfairytales]

Any thoughts about super sets for the same muscle group? Let's say i work one muscle group in that one session, 4 to 5 different exercises in a superset, is that a time efficient training for that muscle group?

[@mnakash77]

a question, suppose I am efficient with using those methods and in two days a week training I complete a full body workout with a volume that could have span 4 times a week (mostly 12 sets a week per muscle for the important muscles), why is there such an advantage to training 4 days a week over 2 days a week?

[@peterookotai6965]

I only do super set workouts... unless its legs cause I am too depleted between sets on compound lifts but might if I'm doing leg extensions(paired with Hamstring curls) or calf raises and arms

[@user-pf5xq3lq8i]

If i superset leg extension and leg curls together..i'll need a wheelchair to get out the gym.

[@peterookotai6965]

@@user-pf5xq3lq8i I used to cramp on the way home From the gym and have to pull over. I don’t workout with that intensity anymore, and am more time poor.

[@k-lebo6123]

For me, its 3 times full body per week consisting of 3x supersets each. Each superset is usually a heavy compound lift + something a bit less intense. It gives you a great workout and you'd be doing something wrong if it takes more than 45mins.

[@charlesbruce5131]

Where can I see this whole video or podcast? Thanks in advance!

[@lugohstsotofitness7817]

What about Compound Sets, what people would say when they refer to Supersets for the same muscle group? Or giant sets for the same muscle group? Of course taking into account various strength curves and more.

[@dwcd3141]

Hey Mike and Dr.Pak! U do know that you can do COMPOUND EXERCISES (deadlifts,squats(just put 2 flat but ttom dumbbells on your shoulders and squat ass to grass.lol.)with DUMBBELLS (,right?