3-4 Short Workouts a Day Gave Me My Best Results!

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For a while now, I've been experimenting with multiple workouts per day. Instead of training just once all in one go, I'm instead training 2, 3, or even 4 times a day. Of course, though, these are much shorter workouts that are nevertheless intense enough to trigger a response from my body.
I started doing this for the practical benefits: training with shorter workouts should be easier to fit into a packed schedule. I was curious to see if this could provide similar results to regular training (i.e. training all in one go).
What I found, though, was that this actually yielded superior results. I seemingly gained more muscle, burned more fat, and improved in strength and skill. Turns out there are some logical reasons for this.
So, I probably won't be going back. This video shares those explanations, how I trained that way and how you can do something similar. What do you think? Will you be trying it?
As always guys, thanks for watching!

[@raeldor]

How does that work with warming up? You're much younger than me, but at my age I really have to be careful to warm up to prevent injury. Can warmup be a part of that short 10-15 minute workout and still get results?

[@TheBioneer]

Yep - just shorter warm ups! Ideally that provide their own additional benefits. And the thing is that as you remain active, you never become as “cold” 😁

[@Guyinadifferentroom]

I was wondering that too, thanks.

[@christiancoats1]

Take a step back and work on your connective tissue and mobility more. At age 50, I'm needing less and less warmup as I focus on these things.

[@Vibhu59]

In a 20 mins exercise do a 4 mins warmup in beginning.. And do 16 mins of exercise while taking 30 secs of rest per 4 mins I've tried this you can do this 2-3 times a day easily

[@andyearthling1145]

5x20 Jumping Jacks and i‘m warm enough, with my 43 years.

[@JaxBlade]

Yoooo We got a mental link or something lmao Cause Literally I started doin this for a time saving perspective but then Noticed "I have more energy & my body is lookin more athletic in the mirror" & It started with Imma do 20 minutes in the morning & 20 minutes at night cause I dont got time for an hour right now & that long rest period along with more food let me crush the 2nd one and felt great. Outstanding Video man!

[@wizardplum444]

You guys on the same frequency

[@pranakhan]

20 minutes seems to me as well to be a magic sweet spot in terms of time vs results. Great channel!

[@JaxBlade]

@@garvey2510 Considering Adams a friend, I try to show my support for his channel when I can lmao

[@MetalHippie83]

I think Im going to try this, Im tired of being so exhausted after workouts. My whole day is pretty much done after it amd Im brain dead and useless, will you still get the same gains?

[@phoenix9958]

do you shower twice a day then?

[@blackbird5634]

On a sad/happy note, my dad who got Alzheimer's, was a fitness fanatic all his life but could never lose his belly fat, UNTIL, because of the disease he couldn't concentrate for more than a few minutes at a time, AND, he couldn't remember when he'd worked out last: SO, he would get on his exercycle and peddle as fast as he could for 3-10 minutes throughout the day, all day long. And with this workout, he got SHREDDED! (RIP old man, you did it!!)

[@johangradin2057]

Being an instructor in the military this is exactly what we do. Morning WO is more towards mobility and to get the pump up. Then throughout the day you do micro PE. It doesn't matter if the recruits has theory or practical exercises. They are more awake and perform better and you can really see the progression in both strength and conditioning during a 3 month period.

[@elyl9787]

It did remind me of the military workout. PT in the morning then get smoke by the drill instructor through out the day.

[@erikharrison]

Yeah, this was the strategy that broke my latest plateaus, while also just being way more pleasant. The science strongly supports it to - every time a longer rest period between sets is studied it results in better gains, and I've yet to see a cap. Likely because researchers aren't going to test multi hour rests, as they are impractical for most athletes. But if the base of your training is calisthenics and easily accessible home equipment, then you really can rest an hour or two between sets, spreading volume across your entire day. This is incredible for fatigue management, not just because your sets are higher quality, but day to day fatigue is reduced. This let me move to full body every day, doubling my total workout volume while actually reducing my day-to-day fatigue. Yeah, never going back

[@TheBioneer]

Excellently worded! 💪🏻💪🏻

[@igorreda6375]

Exactly, in february I started train 3-5 short times per day a lot diffrent exercises, moves, gymnastics, animal movement etc. and compared to regular daily long training i see now stregth, muscle grow fast, and fast regeneration with no feeling of Being tired + energy increased. And its much more fun :)

[@pranakhan]

Great observations!

[@theelement6255]

@@TheBioneer I used to work at a gym. I would workout both on and off the clock. I was in the best shape ever. You’ve reminded me of my secret weapon. Thank you!👏🏿👏🏿👏🏿

[@HeavenRoadV]

Thats innapliceable to like 95% of people, I'm not gonna hit the gym 4 times a day

[@tbip2001]

I think people massively underestimate the importance of volume. Smaller multiple workouts means overall more reps. Its one of the reasons gymnasts are so muscular. They train multiple hours daily, which means ....reps and workload. Great channel mate

[@thedon9670]

Of course be ause that's their full time job.

[@ngldoom]

@@thedon9670 Most gymnast aren’t professionals.

[@ALCRAN2010]

Funny. When I was a child I thought if I didn't move too much my body wouldn't age so quick. Boy was I wrong. Lol. Use it or loose it!!

[@billybobs1705]

WRONG!

[@damo9961]

The point he makes here is that the same volume over multiple workouts over the course of the day is better than in just one sitting.

[@DePistolero]

I'm a programmer that sits all day, so through out the day I just stand up and do some pushups, pullups ... whatever, but through the whole day, up to 10 times, 10 short training intervals, don't even break a sweat but have pretty nice results, when it comes to strength and progress, even some mass... I think this is a great way of exercising.

[@quixote5986]

that sounds great

[@vigneshm9680]

I too do the same. Just started doing this 1 day ago. How were the results brother?

[@frogalex]

@@vigneshm9680 still going?

[@nitishvaidyanathan4762]

This is also super great for mental health issues. I’m dealing with some depression/ADHD and having the option just to do a quick, unobtrusive workout while i’m at my cubicle or something allows me to constantly keep my spirits up.

[@damdampapa]

have the same. only my sport and children have saved me from being dragged down into oblivion. I find it far easier to mix in my sport throughout the day mentally. never give up! 😃

[@truthseeker7815]

😭

[@BeastChaeng]

Dealing with similar issues here, I just cannot focus long enough to do a "decent" workout.

[@ontheline3077]

Yes , yes and yes

[@michaelanderson4861]

how about the focus issues? good for you

[@LamixFace]

I 100% believe in this! -The best and healthiest humans lived 1400 years ago and they all lived an active lifestyle. -This notion of spreading your workouts throughout the day is the closest thing I've heard of that simulates an active lifestyle. -Something felt off about doing 1-2 hour workouts and still feeling lethargic all day. Thanks for connecting the dots for me Bioneer!

[@albussd]

True. I agree with your writing. However, why do you say that the best humans lived 1400 years ago?

[@LamixFace]

​@@albussd Oh I think it'd spark huge debates on here but, I believe Islam is the truth and that Muhammad was the final messenger and Prophet, and that his actions and speech were inspired by God to show us the perfect way to live. So basically I believe that if we study his life, we get every life hack. Fasting, diet, active lifestyle, longevity, cupping, sunlight, skin-care, prevent hair loss, etc. Don't mean to impose my beliefs on you Albussd, but it's hard to explain in a few words.

[@mo-s-]

Idk if you can be so healthy while dying of small pox or a common cold or something

[@Rex-wn3yf]

Unliking coz u entered religion into the chat

[@DonatelloSmithson-dj6gw]

@@LamixFaceyour idol killed hundreds of people. 292 Muslims and 759 non-Muslims. Then he preached about morality. What a joke.

[@Sco0dG3]

I actually think this is a really important message. I'm a working mum of twin toddlers so over the first 2 years of their lives found it exceptionally difficult to get any consistent training in, (especially as a year ago I picked my fitness heavy hobby of competitive medieval combat back up). I'm working with a PT now and bet myself up if I struggle to get a full workout in in time throughout my busy week but the sheer truth is anything is better than nothing, and a whole lot of little anything equals a lot by the end of the week!

[@TheBioneer]

Kids will destroy the best laid workout routines! 😂😭 Twins I can’t even imagine! But yes anything is better than nothing and, in fact, the “anything” might be better than what you were doing before 😁💪🏻

[@littleflor2975]

Medieval training? That sounds intriguing 🧐

[@Sco0dG3]

@@littleflor2975 kzbin.info/www/bejne/emmUg4uVfseNmck&ab_channel=SwordsofCygnus kzbin.info/www/bejne/hoXPmKGEqqp8raM&ab_channel=IscaArmouredFightClub kzbin.info/www/bejne/gHe6oZ6NeqZorsk&ab_channel=ParfentevIgor Check it out, full contact medieval fighting, actually the BEST sport and community I've ever entered! Great way to get pent up energy and emotions out and improve yourself as a fighter/strength/skills. I feel a little like a hero cause I get to train battling people with real (blunted obviously) swords & polearms :)

[@caralho5237]

@@littleflor2975 probably HEMA one of the coolest hobbies out there in my opinion

[@M2Mil7er]

Thanks! Advice like this is a godsend for neurodivergent people who experience focus and motivation issues daily. Not only is overall volume less daunting, but keeps necessary stimulation high, with less mental / physiological burn out. Additionally it really supercharges habit building which in the long term aids changes in brain structure, improving the initial condition. RIP Bio-Drone. Long live Bio-Drone 2.

[@MetalHippie83]

This explains alot. Ive noticed that doing a long 1 hour workout would leave me low energy and almost useless and depressed the rest of the day, but when I started doing a couple 25 min workout, I leave the gym feeling almost refreshed and my mood and productivity stays elevated for the day.

[@Maiden_Warrior_Crone]

As a neurodivergent person, I agree entirely!

[@AdamBechtol]

Aye

[@Ryan-Horgan]

I was 'forced' into many short workout once I became a father. I'm telling you, it was the best shape I was in since I retired from professional tennis.

[@laurencemoore8519]

When i was a groundworker i noticed something that backs your viewpoint. At the time i was a fitness freak (martial arts-gym-marathons) but i noticed my strength increased dramatically over a few months. This was before mechanisation in the building industry and the work consisted of lifting very heavy pipes, or steel a few times a day. The actual "exercise" would last for no more than say ten minutes in the working day but would leave me (and others) completely drained. My bench in the gym and other exercises increased considerably without seemingly trying and i felt sure it was due to this exertion of about 40-50 minutes max a week. I also noticed that the other groundworkers were very-very-very strong, if not monsters, and few if any did any exercise other than bicep curls lifting pints at the pub.

[@sohibmohamed9548]

what do they do exactly , the ''very-very-very strong, if not monsters''??

[@keelobrown4991]

@@sohibmohamed9548 grounds working, idk exactly what that is lol, but im assuming its a form of manual labour. Manual labour is so underrated for building freakish strength and size.

[@MrPistolpete1234]

@@keelobrown4991 they are the people that lay all the drives, roads etc, around building sites in the uk. It can be a labour intensive job, carrying heavy kerbstones, wheelbarrowing concrete, digging trenches etc. although most of the big stuff is done by machinery, they still have to work hard

[@SlickRieck]

Greasing the groove with multiple workouts, I like it

[@nappasavestheworld4757]

This has been my jam for the past few months as well. Morning starts with 15-20min ladder of 1-2 exercises. Afternoon is 10min of kettlebell training. Evening is a walk with my wife. I'm definitely sore but never really overextended.

[@charlesrosol7398]

I was deployed and we had a pushup contest going on. It has started while I was off site but I was hundreds behind even the lowest score. I started doing a set of 25 every hour on the hour from getting to going to bed. I took the lead in a week. By week 2 i had double the next persons count. A bonus to this is on my bench i had hit a sticking point. 1st chest after starting this i blew through my sticking point no problem. A weight i hasn't been able to get more than 3 reps a set and about 6 total on i could now do 3x8 with no problem. Showed me that small efforts can make a big difference when combined.

[@DrTopLiftDPT]

for endurance this will work. Endurance training is different than strength and hypertrophy.

[@cedricmathieu2957]

Thats freakin awesome man!!!imma implement this right away!! Thankyou ✊🏿✊🏿

[@tonytone6098]

@@DrTopLiftDPT isn’t strength the same overall as long as it’s relative that you are taking your reps close to or to failure? Like even pushing a set weight for reps more than before would make you stronger and bigger etc (with assumed proper diet and lifestyle). It wouldn’t matter if you were trying to be a powerlifting or bodybuilder etc. I’m assuming that training would be more specific to that goal and person

[@DrTopLiftDPT]

@@tonytone6098 Failure at 25,40,100 reps is much different than failure at less than 6 reps as far as strength adaptations. their are different muscle fiber types that adapt to different things. Type 1 are endurance type 2 strength. slow and fast twitch. Type 2 can also change to be more for high reps or low reps. Neuro adapations/ coordination only fully develop with low reps and singles to the max adaptation. in that guys example with push ups and bench press it will only improve your strength so far, if you are benching significantly more than your body weight, pushups wont help your 1 rep max to a significant degree compared to reps less than 7.

[@nuclearlefthook5008]

@@DrTopLiftDPT depends on your natural muscle type dominance and how you do the pushups. Doing them as fast as you can works type 2-b and as you fatigue and slow down, type 2-a. If you do just enough to not slow down, you will work explosive strength.

[@DadBodFit]

Mr. Bioneer, you are an absolute inspiration for all us dad's who wanna stay fit for their families!

[@decokane1019]

I have an hourglass on my desk at work and when it runs empty I get up and do a quick 5 minute workout in a spare room. Then on my lunch I do a quick 30 minutes with a kettlebell and some dumbells I have stashed. The regular small workouts mitigate the 8 hours of sitting and have helped me loose 2 stone in the last 12 months, fixed my nerd neck and improved my mobility.

[@kitschywitch7096]

The T-Shirt saving :'-) Yeah, I also go for short "interventions" mostly because I get bored by long repetitive workouts (sooo bored!) and I really can't motivate myself for these. Even the thought of an hour long drill is so exhausting already, but a few kettlebell swings and then going on with my day - that I can do. And now you are telling me that's legit? Made my day!

[@Fedelia86]

I love splitting workouts when working from home. Sometimes it's difficult to find a large chunk of time because of kids or work and I end up being way to sedentary. Small bursts of activity can easily be placed between meetings and keep me active and sharp. Yoga in the morning, 1-3 10-15' strength sessions and some bursts of cardio. Most difficult is intense cardio, because I will be sweary af after a few minutes. For heavy lifts (DL) I usually plan more time to properly warm up and also do some accessory lifts/exercises. Thanks for your video - I love your stuff :)

[@stonedscared8461]

I did this for 9 months before and i got into insane shape. I was running a 5k on accident, pulling myself up with just my hands, and i miss it everyday. 😭

[@ephraimrubongoya5458]

Why did you stop?

[@r0e404]

@@ephraimrubongoya5458 probably injury

[@AlisonWonderland999]

@@r0e404 Got stoned and scared I expect 😁

[@blackfyrebloke2051]

Great video dude. Reminds me of the workouts that Tom Hardy's trainer Patrick Munroe (RIP) mentioned on bulking him up for Warrior, Bronson and other films talked about signalling. He said it's better to work throughout the day rather than one session as it's good for protein synthesis, so he mentioned training four times a day in short sessions on men's health. Your mentioning a lot of the same stuff. I'm definitely gonna experiment with it. Love your videos man 👍👍👍

[@TheBioneer]

I did not see that! Will definitely see if I can check it out, thanks!

[@sunderrajan2007]

@@TheBioneer great video can you make a video on explaining if doing pull ups will increase my height i love to do pull up but I'm afraid to grow tall so please tell me if pull ups will make me tall or not I'm 17 yo and I'm 6 feet I inch please comment back

[@sunderrajan2007]

@@TheBioneer please tell me if doing pull ups will increase my height I love them but I'm afraid to grow tall I'm 17 yo and in 6 feet 1 inch please comment back

[@Loremipsum6665]

@@sunderrajan2007 Pull Ups don't have any effect on height. Stop worrying

[@paceygorilla]

@@sunderrajan2007 No. They won't increase your height.

[@rahulshendre7089]

You have gave me inspiration for not just Bodybuilding but working out for everything for performing everything

[@odjrin]

I did that before in my mid-late 20’s when I was a Kyokushin Karate competitor, and looking to switch from Social Worker to police officer. Didn’t even know the possible effects it would have, but it was amazing. However, I didn’t listen to my body when I needed rest. I think a lot of martial artists are guilty of this, which resulted in a bad knee injury. In my 40’s now, and a new dad, running my own dojo, getting workouts in can be difficult. Might have to consider this approach again.

[@Anakthemutantmassenjoyer]

Glad I’m not the only one doing that switch, Good luck friend

[@jn2477]

should check out Kneesovertoesguy on KZbin or ig, he has some good info that might help you with your knees

[@odjrin]

@@jn2477 thanks man. The injury was a number of years ago, and I’m fully recovered from ACL reconstruction. I do follow his channel as well. Good stuff on it that I like to incorporate.

[@pranakhan]

As a martial artist I struggled with the exact same thing; many lower body issues from the wider stance and power generation training. 20-30 minutes of Yoga in the middle of the week really helped open up the TFL and the supporting joints, which allowed me to explore more techniques work in the long run. Sunday (after Friday/Saturday of Martial Training) has also been a day where I focus more on mobility in relation to standing/groundwork transitions which as gone a a long way to rehabbing my body. At 44, I'm training 6 days a week & feel pretty great.

[@odjrin]

@The greatest to never live thanks. But I am fully recovered on that front. Injury was years ago. My biggest issue is now time, between working full time, a new dad, and running a dojo on the side, I have little time for the gym.

[@tonymanero7428]

Short workouts are awesome, me and my crew did this at the firehouse. A few years ago we were so busy with calls we had no time for long workouts and did not want to be fatigued during an incident. We experimented by doing 1 to 3 exercises twice a day during shift. The strength gains were amazing.

[@McCarthy1776]

What I like about you is that you think outside the box but without steering away from scientific reality.

[@kristicarouth5085]

It's crazy I ran across this video. I started my fitness journey almost two years ago. But I'm a nurse and work lots of 12 hour shifts. So was only getting a good workout in a couple days a week. I started a couple months ago, doing different short workouts throughout the day. 25 squats here, 50 lunges there, pushups, just various things and my results have exceeded what I've been doing this past two years. Ppl comment all the time. So I totally love the broken up workouts throughout the day.

[@amiracle1269]

Thank u for ur service gorgeous Nurse. Sincerely, a Navy vet😘💪🏿

[@jarghiskhan]

Ever since starting working from home, this has been the way I work out. I’ve found standing desks are an excellent way for me to stay active through the day. When I’m waiting for a response from a coworker I will usually do a few squats, push-ups, or lift some weights I have nearby. I’ve seen good improvements of my musculature and energy levels.

[@Samtzu]

Brief history: I'm 75 yo, twenty years ago I would run to the crest of the Sierra Nevada Mts. and back (aprox. 30 miles) on weekends... and then had health issues at about sixty-five and stopped all that. Six months ago I had a stint inserted into my aorta and have very gradually (VERY gradually) been getting back into walking and strength training, making sure that I am keeping my heart rate and BP at a reasonable level. I am now doing a strictly vegan diet with vegan supplements, building my muscles back up. I love the idea of doing short workouts several times a day. For us "older" farts, it makes more sense. I know I'll never get back to what I was, but I can be "better" than what I am.... although how can I improve my own perfection?? 😎 Thanks for this video... it's pointing people like me in the proper direction.

[@pwilsonkelly]

I have embraced this mode of working out over the past year or so, after having been a once a day person for practically all of my adult life. What have I gained? The ability to be slumbering on the couch this minute and up and bursting in the next....like a dog or a cat. My workouts? Burpees, Bear Complexes, dips, chinups and stair sprints (or box jumps or skipping), planks, sledgehammer on a tyre, tyre throws and weighted carries. Any one that I feel like doing at the time, usually when I get up from my work desk (every half to 1hr). No more than 10 minutes per event. Working in a pyramid fashion to ensure a warm up for the first occasion. My life's fitness goals arr what I call the 3 Fs. Fit to fight, fit to flee and fit to function in a labour intensive work environment.

[@zackhurwitz9441]

You're one of if not my favorite content providers on KZbin. I'm literally having to break up all the excercises of my routine throughout the day rn as well. It's not anything different in my experience to working a manual labor job from a day to day basis. The body can recover from a lot, especially if you're fueling it correctly.

[@jasonbrooks1897]

Currently working and doing school remote and I love doing this type of workouts

[@Jordan-dr3wo]

My best results came from a very similar strategy. I did a push/pull/leg split, and got great results focusing on one movement throughout the day. I did towel assisted one arm pullups, one arm pushups, and pistol squats. On push day for example, I would do 5 sets throughout the day. I started with 5 reps of one arm pushups, and increased by 1 rep per week. Within no time I got to 20 reps and I could feel my shirts getting tighter and tighter. I moved better, felt better, and my muscles felt denser

[@biscuitsofdeath]

I'm so glad you call them modules and not protocols. Thank you for that.

[@SuperYulian94]

This is actually a thing for me too. I'm separating my training in two, one part in the morning, as early as i can, where I train my "split" (Push/pull/legs), and a second part in the night almost two hours before bed, where I train abs, core, and hip mobility. It's been like four weeks since I started doing this and I would be lying if I said that I'm not seeing results.

[@Polderjongen]

One of the reasons I absolutely love your channel is The fact that you do not criticize other KZbin fitness channels , so by making them look bad making yourself look good . I have learned a lot from you and hopefully continue to do so in the future .

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻

[@connor4702]

Honestly, same here! I workout 4 times a day. I run early in the morning and then throughout the day I do pull ups dips push ups sit ups squats and calf raises, hundreds of reps. No injuries lots of recovery etc. I work full time by myself and have enough time for these 10-15 minute workouts. It might sound same-y, based on the movements im doing but there are so many different ways to do it.

[@afro__g5217]

I work full time too and I’m definitely taking notes. I want to do things that will benefit my martial arts training.

[@BohemioGaming]

Wondering... Are you doing 1 set of many reps each time? Or multiple sets?

[@connor4702]

@@BohemioGaming many many sets, not till failure. Gotta get up ready tp do it again the next day, get the work done managing your intensity

[@alextorahville]

I started doing this recently along with 2 full body weight lifting days a week. I also throw in some sprints. I really like this style

[@LiamEllis]

This is such amazing advice, keeping that body as active as possible throughout the day is so important, just making sure your body doesn't go to sleep for too long is so important!

[@nebularain3338]

I have ADHD, so long workouts have always been tedious and hugely offputting. Things like running for an hour, and doing 2 hours of weights was always just the thing you had to do, but I rarely do any more than 20 minutes for anything these days, and I've seen great results (I'm 45 too). I think there's a macho/bragging element in that the harder something is the more manly it makes you, but shorter workouts have allowed me to keep consistency more, and that's the key.

[@andyh3065]

Getting older I’ve found this way of training much easier to sustain. And it’s less punishing on the old bod. Awesome video.

[@treesaremadeofwood2145]

Grease the groove definitely works hardcore, the best results I ever got from weights and calisthenics so I just have changed it up to be doing grease the groove with all my workouts, best decision ever made.

[@oaschbeidl]

I shall dedicate my next workout to the fallen drone. Also ever since I've mounted a pull up bar next to my desk, I've been doing pull ups, skin the cat, back lever progressions, etc. randomly throughout the day whenever I feel like it in addition to my regular workouts. I've also been doing random push up sets and the like at times. When I started working out I was so worried about disturbing my recovery that I didn't do much of anything outside of my workout sessions and that was clearly a very boring and stupid approach because at the end of the day I'm training to become better at and have more fun moving my body, why would I then restrict movement outside of my training sessions? Just one of the many detours I took on the way to figuring out the great puzzle of fitness and health. Big love to your channel for continuing to challenge the common narrative, trying out new things and pushing the envelope.

[@dw5523]

I recently started doing this with a 28kg kettlebell next to my desk at the home office. Start the morning with pushups, jumping jacks, and goblet squats warms me up, then just playing with the bell here and there - clean to lunge followed by a snatch to press with a hand to hand pass to switch sides keeps me moving and feeling good all day.

[@alast345]

For the last 2 months I've split my workouts into 6 mini sessions throughout the day rotating through 6 exercises doing 4 each session. It feels great and gives me much needed screen breaks. And the results are amazing so far.

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻

[@deejaysexay]

Damn Adam you are actually a legend. Genuinely One of my favourite Scientists (you are btw) and renaissance men ever. I was thinking I know you’re an immensely busy guy but as side hustle suggestion have you considered getting involved in the stunt industry in some way? It just fits in my head dude. I think you’d love it and they would love you!

[@theBenStrothmann]

I've actually taken this a step further with one of the three workout plans I cycle through over the course of a year: there are no fixed sessions, just a total number of reps I have to do over the course of the day, which is of course adjusted to the fact that I'm not doing them in one session. There's also no fixed exercise regime, I just do a variety of chest, triceps and front/side selt exercises on a push day, rear delt, back and biceps on a pull day, and different leg exercises on a leg day (usually about two thirds of the exercises for bigger muscles, and the rest with a greater focus on shoulders, arms, etc.). Easier exercises simply count less, for example two push-ups make one dip. While this may not be the most optimized way to achieve muscle growth, it's so incredibly convenient that I never miss a day, the flexibility in exercises allows me to do it anywhere, and the fact that you're working out all day means you are constantly on a bit of a pump - so for those interested in looking good, this works great as well.

[@timothyharrison8177]

Hey Adam this is awesome! Would love to see a soley hypertrophy focused version of this multiple workout per day type of training split!

[@squidwardstesticles5914]

I’ve been doing something similar for a while now and I’ve been loving it, glad to finally see someone talking about it. I started splitting my workouts into 2 sessions because my university schedule didn’t really allow for one big workout during the times I wanted to train, and I quickly realized the extra benefits of this. I usually do my heavy compound lifts in the first session and my isolation exercises in the second, and as a result I’m a lot stronger on the isolation exercises. It’s especially great on push day (I run a PPL split) because I do my chest presses first, then rest my shoulders before doing my shoulder presses. The only downside is needing to warmup twice, and of course if you don’t have a home gym like I do then it’s a pain in the ass to go twice, but it really is great

[@ryandavis6660]

I was never fitter than when I was a hod carrier(bricklayers labourer) ! 20 years on and I still find that I have above average strength (proportionate to my size) training with short and shap workouts, greasing the Grove works so well for me and is much more sustainable! between daily tasks there are opportunities to maintain / develop+ invigorate body and learn. You content is brilliant. Thank you

[@jamesmoss5971]

Working 12-16 hour shifts, days and nights, I've been having trouble finding time to get back into shape. This is definitely something I can try to implement during my 4-5 scheduled breaks using resistance bands. Thanks for the inspiration

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!💪🏻

[@JaredJuetten]

I'm so happy you used the "Greasing the Groove" phrase. It's so important and it popped into my head as soon as you started talking about all this.

[@jasonwelsh417]

This is one of the best fitness channels out there. Really appreciate all that you do. Keep it up, my man!

[@nicem1ha186]

this man is a genius

[@ivoryas1696]

I will, even if not now, engage in working out in such a manner. If nothing else, then to make sure Bio-drone's sacrifice wasn't in vain ✊🏾

[@del7506]

I've been training like this for years do to work and life obligations. Turns out I love it and it suits my mental disposition perfectly. I can put the load on without changing and then get right back to work.

[@ubiquitousgamer9176]

you prove the quote that "experience without theory is useless". Your scientific and constant iteration is really amazing and inspiring. Keep up the work mate 👍

[@myowndata]

When i was 16 years old this trainig trough the day worked great for me. I had my bench press next to my pc and betwenn evrey game i worked a little bit. Now i m 35 and started doing short workouts again. This time with body weight. One thing i can already say wich is the most important, even with kids, a wife, a house, a job and small buisnes on the side, its possible to include these short workouts into my liefe. I can fit them in every time I got a few minutes. Going to a gym would be near impossible to me. So I build my own little training place outside of my basement like you got. Also at work i can do a little bit. So thanks for your inspiration, after two weeks of training i already feel more fit and have definite gains.

[@envirodan4295]

This is the best way to train for everyone who has a life outside of exercise and isn't aspiring to be a pro bodybuilder . By breaking workouts up into smaller modules it gives you so much scope to work everything in a manageable way. Very flexible and very sustainable approach to fitness.

[@theyoutubehusband5308]

I am totally going to try this. I’ll hit a 10 minute workout before work. One at lunch and one with my daughter after work. Looking forward to trying this. Thanks for the idea!

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻

[@jhonalexander2909]

Please make a video on full body POWER WORKOUT. I mean (Strength + Speed ) = POWER

[@lacingtrails420]

This was a great video. Would love to see a mini series where you do some random challenges (Half marathon, 50mile/100mile cycle, army fitness test (UK, USA, Gurkha) mini Triathlon, Crossfit workouts, How many in a row (push ups, squats, etc) Always amazing information!

[@jamesfisher8476]

Another great video! I'm in the Navy and I am extremely limited to space and cardio options when deployed on ships. Please do a video on "Punisher"/Prison style workouts where space is limited, especially for cardio!

[@meowmeowone8479]

In my exam time lockdown, getting maaad chonky but also doing mini "warmk-outs" throughout the day is better than nothing and definitely feels awesome.

[@johnnelson6124]

Honestly, as much as I enjoy Adams's content, I almost skipped this one. The title had me thinking "Good for you Bioneer, but how are the rest of us mortals going to have so many sessions a day?" I'm glad I didn't skip this. It's actually made me more excited to reach for some goals that I'd been leaving on the back burner because I was too tired after work and my main sessions. great video!

[@brawlikbroly4284]

It's 1000% true. Easier to do, less draining on the body, it's insane. I got my dad and brother onto it. No one believed my idea tell the results. after they saw my results they were on board! Now they do and love it. So happy to see you cover this!!

[@johnbradford9235]

I love the multiple short bursts method. It fits into the pattern of a day very well, no matter what that pattern goes like, you don't get fed up, and you don't get worn out. By the end of the 'day' you'll feel amazing because you crammed a load of activity into a time-frame you thought was against you, and will have done yourself the world of good as well. Thanks man! 👏👏👏 😎

[@EJE240]

Great video. Definitely laughed at you throwing your shirt in the tree! Thanks for sharing. I would love to see videos about how you approach your daughter's nutrition and physical fitness. That could open up a whole new category of videos and would also help out Moms, Dads and children all over the world!

[@ModeratelySpeaking]

Interesting concept. My two main take-aways here- Connective tissue building. Lathargic vs Tired. I imagine focusing on both topics could only bring a greater success for me. I thank you, Bioneer!

[@damdampapa]

I've been training like this for years now due to "age" related problems such as recovery times/joint inflammation and so on (I'm 53 now). I mostly run (5 days/week), bike (6 days/week), do callisthenics (5 days/week) and core exercises in 3-4 smaller sets a day. I look like you just with less mass and feel stronger than when I was 30 and just lifting and doing bike sport. Yes, I definitely need 8-9 hours of sleep and the proper protein/nutrition but by spreading my workout times as you said in your vid I have more gains and less fu*king "age" problems. Love your vid's, keep it up! Thanks

[@redson4994]

I’ve lost track of how many times I’m thinking about a very specific concept when suddenly comes a new Bioneer video talking about exactly that. Cool

[@TheAcad3mic]

Great video. I've noticed mad results too. So far this year I've given myself a challenge to complete the "bring Sally up" pushups challenge and do the whole song. and some of you may know that's an intense 1 or 2 or 3 minutes! So that's been my entire chest workout basically, and I've had wild gains in my strength. Gonna be increasing my view on other exercise types and this "module" approach is very interesting. Might have to buy superfunctional. The Bioneer is great and I have huge respect for the knowledge and the hustle

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!💪🏻💪🏻

[@TrishCanyon8]

I've been spreading my workout throughout the day also. It seems to be less time recovering and I am still getting stronger. It's still in early stages so I'm trying this regime. Thank you.

[@sonicwave32]

Sorry to laugh at the loss of your drone, but that subtle splashing sound edited in at 8:27 was hilarious.

[@matttcameron_]

I love how you've added the Module training to your new training program. When I saw it this morning I get really excited to get started with the program, mainly because it seems to mimic how we (humans) would have stayed fit for the most of our history living as hunter-gatherers. I also like how I can "take" the workouts with me if I want to go for a trail run, and then stop and knock out a module here and there throughout the day. Maybe bring some rings with me. Really like the new system and it's incredibly well thought out how you've paired all the exercises together into these mini workouts. definitely the best value workout system I've tried. you cold defiantly be charging more for this and it would be totally fair.

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻💪🏻

[@davejones860]

Stumbled across The Bioneer by accident, wow what a great channel👍 must admit spend most of my time “procrastinating “ watching this channel rather than actually getting out there and doing it🤷🏻‍♂️🙈👍

[@JARHeaD23B]

You killed me with the shirt sequence 😂 I actually LOL’ed

[@jonathanbell9349]

Sorry for your loss. RIP Drone

[@pranakhan]

Intermittent training has saved my regimen during the week from my 10 hr work day. That leaves the weekend to explore longer routines of hypertrophy, technique task saturation, and endurance work. Thanks again for your inspirational content

[@whitewolf6730]

Great ideas and philosophy. Started following Mark Bakee in the 100 push-ups a day challenge. So when I am in the patrol car for 12 hours a day. Doing trunk pushups, and am going to incorporate more stuff into it as I learn more. Sorry yo hear about you losing your drone mate!

[@MHchemtkd]

I'm sorry about your drone. Congratulations on the life and fitness progress.

[@levi9486]

I started doing this during the pandemic and noticed the same thing: best results I've had on any program in 10+ years of training. Makes it easy to work in a schedule cause it's easy to get at least 1 of your small workouts on busy/chaotic days.

[@jaloodali5645]

I discovered this channel through the fitness faqs podcast. Your approach to training your philosophy appeals to me a lot. Quite a busy hectic life for me atm and getting down on myself for not training so much. This seems like the perfect solution.. particularly the grouping of exercises into either function or goal, simplifying the thought process behind the training make these shorter workouts exactly what I need right now. Cheers!

[@LoveFix2558]

This is also a great way to train as you age. At 64 I engage in a broad mix of short workouts and enjoy better results all round minus CNS stress which was increasing due to intense longer lifting workouts in the gym, resulting in the need for a couple of days complete rest.

[@tudeanimation]

This was one of the most informative videos I've watched on training. I've been doing that somewhat after spending the last few years doing 1 hour to 1 1/2 hour workouts a day but wasn't sure that was the way to go. I'll start kicking up the intensity during these shorter workouts from now on. Thank you!! Huge help.

[@Gabriel-yi3ob]

How did it go for you?

[@thomaswalsh1082]

Grew up on dairy farm Met many farmers in their 60's to 80's who were incredibly strong from lifting, carrying, throwing heavy items throughout the day

[@blacktail522]

This is similar to my job. I move household furniture and other things every day. The other day I moved 2 tonnes of carpet in several trips followed by rest during transit. A large house move follows this pattern. Short but intense bursts with rest in between several times a day. Plus it's different every time I do it.

[@masterfreakist]

Im so greatful that i found your Channel. U widethened my mindset for possible Training methodes and make it more fun and free of "Rules"

[@AN71H3RO]

I do my training like this on most days. Push ups after getting up, maybe some pull-ups. At work, I squeeze in pull-ups, pistol squads, and dips if I got a few minutes on my own. Back at home, I do weighted squads, some planks, and lift my kettle bell. It's only 20 to 30 minutes a day but makes a great difference.

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻

[@jordonwade5002]

The cool part about this, is there are many ways to Schedule or segment it. If you’re someone who still requires a gym due to equipment for instance. You can break up a push day into iso metrics at home, weights at the gym then push-ups in the park. These methods are good even with a gym membership

[@daym8]

Believe it or not,retrieving ones shirt stuck on the branches can also a great workout and a lovely Lat stretch.💪😁

[@authack9749]

I love love short workouts as I work from home and I used to think splitting it up was me just being lazy or weak I'm so glad I discovered this. It first started during hard lock down i had ot run in my garden and I started splitting my cardio between 3 20 minute sessions for 1 hour of cardio total a day. Now applying it to all my training makes it a lot more fun and much easier to complete everything

[@Mementomori111]

I started making workout music, take a look. Thanks anyway!😊💪🏻

[@Bragir]

Works great for me as well. Been doing it for about a year now. Beautiful environment btw.

[@yogabija]

Good point about lethargy and tiredness. I always start the exercise. It then becomes obvious if it's lethargy or not. Great video again, interesting about splitting the workout into smaller chunks. Cheers

[@tazeking8033]

RIP DRONE NO. 1. You will be missed. Your high quality footage was appreciated.

[@Ccubed92]

Bring consistent in general will give you the best results most people try to follow KZbinrs routines but don't realize any workout routine will and can work but if your not consistently following your schedule you won't get great results

[@jeremyminns5627]

Smaller little sets layed through out the day = more volume/Active recovery/ less injurys/more long term gains.thats just for me.great content 👍

[@Crambull]

This guy is beyond fit, super human qualities one could say...

[@joshcastle9257]

One of the most underrated channels on KZbin, thank you for all that you do

[@Faizaud]

Commented on an older video a while back, but this is precisely the way I thought to train and it's been an amazing fit for me. Love it. Waiting for food to heat up, brushing my teeth...whatever I'm doing (or waiting on) I'll find something to do in those bits of time. Toss in 2 or 3 small (15-30 min) workouts throughout the day and while progress and growth has been slow, it's been consistent. Glad you shared this!