How to Build More Muscle in Less Time (11 Hacks)

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In this video Dr Milo Wolf gives you 10 tips (+1 bonus tip) to help you build more muscle, FASTER.
References:
1. journal.iusca....
2. sportrxiv.org/...
3. pubmed.ncbi.nl...
4. link.springer....
5. www.researchga...
6. www.frontiersi...
7. www.sciencedir...
8. www.ncbi.nlm.n...
9. www.ncbi.nlm.n...
10. pubmed.ncbi.nl...
11. pubmed.ncbi.nl...
12. pubmed.ncbi.nl...
13. journal.iusca....
14. sportrxiv.org/...
15. pubmed.ncbi.nl...
16. pubmed.ncbi.nl...
17. journals.lww.c...
18. www.ahajournal...
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"How to Build More Muscle in Less Time (11 Hacks)"
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[@Antonio_Serdar]

I love spending time in the gym, we have so fun I actually go there just as much for the friends as for the workout.

[@AlasdairAmour]

pov: u went to the gym for 5 minutes and are jacked 1 - dropsets add 30% more sets, eg 3 straight sets become 4 sets as dropsets 5-15 rep range, get close to failure, 2 reps shy. NO rest, reduce weight 20%. 5 reps minimum, closer to failure this time. Repeat: 20% reduction in weight no rest time and at least 5 reps. As many times needed to hit required sets. 2 - supersets 30-45 sec rest between sets of opposing or distinct muscle groups. 3 - rest time 1 minute rest for isolations, 2 minutes for compounds (if feasible - before this you were usually resting 3+ mins and want to cut time) 4 - warm up consider your own injury history a single set of 1-3 reps 70-90% of 1RM COULD be all you need to prepare you can do a set of 4 - 8 reps at 40% 1RM additionally before hand, unless youre already warm. 5 - stretch focus // lengthened superset chose exercises that place most tension at long muscle lengths lengthened supersets: full ROM reps until you cant perform a full rep, then, continue the set by doing half reps in the stretch. 6 - make each set count. train just a bit harder. people on average underestimate their effort by 1 rep, ie thinking a set was 2 from failure when it was 3. 7- heavier stick to 5-12 reps to stay closer to failure and have more accurate RIR predictions. makes for shorter set and rest times. 8 - time efficient exercises target multiple joints at once. Dumbbell and stack loaded machines allow you to start quickly. 9 - exercises snacks breakdown long workouts into snack size workouts with a set of any exercise - just one set or so sets before showering 10 - workout schedule save some hard training, things that gas you out towards the end (respiratory effort type stuff) 11 - 2.5 - 5 hours of vigorous training per week reduces mortality risk

[@MbWapz]

fantastic pacing and editing. Milo seem to have gotten much more comfortable in front of the camera. This is quickly becoming my favorite fitness channel!

[@ahmedqadir]

Just came across this channel two days back and already hooked on the advice!

[@Brogrammer730]

Paired supersets: Quads & Hams You have chosen: *death*

[@Bapiten-hy3lk]

When i do those, i have 7 minutes between every set of squats, i have no idea how can i train them in one day.

[@darrak1]

leg curls with leg extensions? easy

[@kylecrowson1417]

Just got done doing this after leg press.

[@MrSinister718]

I do it every leg day. Seated Leg Curls followed by BSS.

[@hessiankyojin]

Fack supersetting squats and deadlifts. Leg Curls + Leg Extensions are where it’s at.

[@juanpablomartinezc]

I love this new format of scientific studies then showing it in real life. It becomes more clear and easier to remember. I immediately shared this video to my family and friends who sometimes are not so keen on learning scientific studies, but are definitely interested on seeing it applied in practice. Keep it up!

[@manolomonetha8238]

Definitely one if not the best of your videos yet. Keep it coming, Milo. I really really enjoyed the video. So much helpful information in such a small amount of time. Thank you so so much 🔥

[@rwizz007]

Myo Reps....that are done correctly.

[@meelvis939]

Mike Israetel’s matching myo reps is much better!

[@davidet97]

​@@meelvis939 how are them?

[@williamgordon-wright6453]

What is the wrong way to do them?

[@krainex]

Milo reps

[@Renejime9288]

One of the best videos you have done yet Milo, one of the best exercise videos I’ve seen at that.

[@shafialanower3820]

This is very important for people that go to schools work and don’t have a lot of time. Thank you!!!

[@GlacialScion]

This is easily your best video to date.

[@fernandesalexf]

👍🏽👍🏽👍🏽 I do five of your tips especially the supersets, mine are chest back and shoulders- quads, hams adductors and abductors-biceps, triceps and shoulders. I do it because I try to condense my workout at an hour max and works for me. I sometimes try the drop sets but now I am going to give them a serious look

[@DumptruckFrye]

Myo rep matching antagonistic superdropsets

[@davidet97]

Myo rep matching antagonist lengthened superdropsets 😎

[@samwroblewski748]

I came

[@markbarrett50]

*mind blown*

[@umarb7646]

Myo rep matching antagonistic lengthened compund superdropsets on a pin loaded machine😎😎

[@alschirjaev9213]

Great video as always

[@PehleHealth]

Great video Milo. One question on drop set - I understand nearing failure via drop set can build more muscle. But from a time perspective - Will extra time spent on drop set not equate to one extra set done for the muscle group?

[@rafaeldietrich8050]

You had me at the maidenless and solaire shirts. Another great tip is to try to workout without your phone

[@dwigtschrude]

I've been having a good time combining drop sets and paired supersets to get the most out of equipment while I've got it. cable curls with overhead tricep extensions on the cables, and then doing rear delts between sets on the fly machine

[@Antoniombbsena]

awesome stuff once again

[@je4nette]

I see you have a cat 08:40 Please show the cat

[@mircha2144]

As a beginner, I do 1-3 direct sets per muscle per week to concentric failure and every week for the past 3 months I was making progress. I train 2-3 days per week. Don't waste time in the gym. Be efficient, train smart. 😉

[@finnianfanning3136]

I’ve started hitting upper days on my lunch break during work. I work next to a gym and have a changing room in work so not everyone can do this but I manage to get a solid workout in 45 minutes. I superset db incline press with bench supported db rows three times. I usually do 4 minutes after each SS but might switch to 1 minute per exercise itself instead. I then do lat pull downs but may switch to pull-ups since there’s only one. Then finish off with cable extensions and curls superset. 1-2 minutes between each SS there. I incorporate most the tips Milo has found dumbells most effective for saving time

[@kiranmkota]

Rare topic and great video!

[@mnakash77]

I was happy to find I use the main concepts of drop sets and supersets to save time. and apply set to failure and full ROM with an emphasize on the stretch for maximum hypertrophy. I should consider the workout structure in order to be less fatigue later in the workout. That said I push a workout of full body including legs calves and abs to 1:20 minutes. doing this twice a week got me good results so far (begginer returning to the gym after years of absence).

[@darksavior1187]

Is there a method for combining dropsets and supersets? Since you have no rest between dropsets, I am not sure how this should/could be implemented. Thanks.

[@keano_rl]

Hi Milo, could you do a video on the best ab exercise variations and specifically the best cable crunch variation? I find it hard to find a cable crunch setup which is stable, emphasises the stretch, and isn't really awkward. Thanks :)

[@jeffbunnell9961]

If one were to combine these hacks with starting a home gym for even more time-efficiency, what equipment would you choose? Like two adjustable dumbbell sets and an adjustable bench?

[@mvdplas8145]

Nice video.

[@justinriley8651]

you might want to start using some of these in your workouts.

[@gokukakarot1855]

For the algorithm

[@overtonpendulum2071]

Just do one set per exercise and only one exercise per muscle, that's what worked for me.

[@AdnyWrackin]

There's a few scenarios where this works: A) You're completely new to the gym, and any stimulus is basically guaranteed growth, regardless of volume B) You're a seasoned vet with some serious size/strength, and the raw stimulus magnitude of a single set can really cook you, especially w/ intensity techniques on that one all-out set (Mentzer says hello!) C) You're used to training like a bro and spamming insane amounts of volume you don't recover from properly, and instead of stimulating growth your body's just struggling to repair the damage you've done, so lowering the volume finally puts you in a place where you're actually able to recover/progress.

[@overtonpendulum2071]

@@AdnyWrackin I've been training for 12 years totally natty and am in my early 40s. I didn't train particularly high volume, just standard two part split with 3 sets per exercise and every muscle 2-3 times a week. A few months ago I hit a plateau and started gaining after reducing volume to just one exercise and one set per muscle.

[@beardyben7848]

I'm interested in hearing more about this. With that one set, one exercise per muscle group, I have three questions: What's your rep range for your compounds, and isolations(just generally)? How close to failure do you end each set? How many days per week do you train each muscle group? Thanks for your time.

[@soots-stayingoutofthespotl5495]

Somewhat sceptical here, mainly because of: i. your age and lifting mileage, ii. even Mentzer didn't really believe it in the end. After 15 years+ of taking the gym more seriously and being consistent myself, and being middle-aged now, I feel that I'm lucky to even sustain muscle with 5 sets a week, let alone build any. I'm willing to accept that 3 (painful) sets can work for intermediates, but not 1 set. But if you say that you're putting muscle on, then who are we to argue? I guess if you are already really big and are just fine-tuning your physique it could be a thing, but that's where a lot of Pros/ Fitness YT'ers mislead us I feel, because they advocate doing X now, but they did Y themselves for many years to build-up their size. At least you did say that you've been doing 6-9 sets per week/ per body part Overtonpendulum. I'm still aiming for 8 to 12 personally, and even that's cut-down because I used to do way more. I don't think I could make any leg progress with under 9 or 10 sets though, although I'll admit that I gave-up doing heavy sets (3 to 6-rep) years ago.

[@overtonpendulum2071]

@@soots-stayingoutofthespotl5495 It's not 1 set a week, it's 1 set per workout. I've heard that if reducing volume makes you break through a plateau, it means you weren't recovering properly. That could be the case for me. I have reasons to believe my recovery isn't ideal.

[@erikjohnson4038]

Milo, drop sets vs Myo reps?

[@AdnyWrackin]

Depends on the loading modality of the exercise. Plates on a leg press? Doing dropsets without two people peeling weights off for you might be obnoxious to do in real time, so Myo-reps might be the move. A pin-stack on a chest press machine? Easy in-n-out of the pin and the weight is dropped to exactly what you want in seconds and you can keep pumping at it. They both technically achieve the same thing (multiple mini sets close to failure in a quick time), so its mostly preference.

[@krainex]

Milo reps

[@XxH0T5H0TxX]

Would love a video on getting stronger fingers (not forearms)

[@rajvirsingh935]

I have just got a pull-up bar. I don't know what workouts to do as absolute beginner. I heard 2 pushups and 3 squats for each pull-up is pretty good. I am working 9-10 hours a day 6 days a week. I would love to incorporate a little exercise in my routine. Please advise

[@UnfittedNoise]

Can we be introduced to your cat/s?

[@soots-stayingoutofthespotl5495]

Re: warm-up sets, I never used to do any at all, but then again I did every exercise pyramiding-up for years anyway. More recently I've taken to doing 10 x 35%, 8 x 55%,, 5 x 75% of the working weight as a warm-up, and on some exercises (notably anything that uses cables), I do the first set at 90% of the intended working weight I wonder if I should just scrap that lowest weight warm-up set because I can't even feel it on some exercises anyway e.g. shrugs? That said, I feel that a few exercises do need as much of a run-up in terms of (progressive) warm-up sets as I can give them i.e. all bicep work, Seated cable leg curls, Seated cable leg extensions. What's everyone else's experience on warm-up sets?

[@skyy_sea]

I have a theory for based stretch training. In the past, I just make normals and partials (60%), my muscles growth, but mainly in Height, rather than overall and proportional length . But, since I've comeback to gym, I notice a enormous improve of muscle aesthetic, quality (literally beauty), shredded, and proportional growth, Different from those guys that is just big in height muscle. I mean that stretches make a regular growt (the same for partial, but distributed for all fibers along),In addition Of stretches the fibers. But, my vascularity turn more unified with muscle, don't look Veins bursting (this happen when I did partials). I'll Continue doing stretche based for a while, As I grow up, I'll try see the results for partial training and later try both and see results

[@spyhunter775577]

4:50 Question: Your bicep is under a stretch, but in-line with the cable at the stretched position. If we want tension at the stretched position, would it not be preferable to have the cable perpendicular to the bicep at the most lengthened position.

[@hickorystrength8108]

It's probably just the lighting but at 3:19 Bros legs looked far more tan than his arms, and I was jealous 😢

[@donmerrigan2362]

Super sets have cut my workouts down by 25-30% easily. But they were rough at first. Def got myself to the point of feeling like i had to puke for the first few times until i built up the stamina.

[@williamgordon-wright6453]

How do myorep sets compare to drop sets? Sticking with the same weight saves even more time than unloading the bar on compound exercises.

[@2s2bs]

What build did you use for Elden Ring?

[@foldinghomealone]

I find drop sets super easy. After the second time I reduce weight, it's negative, so sets are getting easier and easier with every new set. I'm a genius, thank me later.

[@mikemidwood9661]

Just glad to see Milo is maidenless

[@NiToNi2002]

I start with a weight that takes me basically to failure at about 12 rep. After 2 min rest, start 2nd set and seldom reach 12 reps again. If below 8 reps, I reduce the weight for the 3rd set, otherwise keep the weight. Same for 4th set, drop if 3rd didn’t reach at least 8 reps, but this time continue to failure even if more than 12 reps. Is this a good method, in agreement with science?

[@FitDadMD]

Hey Milo, I have some spinal nerve damage resulting in weakness in my left arm/chest. I’ve been doing unilateral work with dumbbells for curls and chest press etc, but trying to match reps as close as possible, usually doing a little extra work on my right side because it is stronger.. however, my WEAKER left side is LARGER and I’m having trouble addressing the asymmetry.. any thoughts? This is opposite what I’ve heard most people struggle with

[@lloydaran]

3:10 the issue lies in the clear, significant reduction in reps that I can perform between sets if I cut down that much. Not to mention that, by training very close to failure, especially on compounds, I'm still heavy breathing after only 2 minutes. I probably need to do at the very least another set to compensate for the loss of volume, and I don't think I'm the only one. So how does that save any time?

[@AdnyWrackin]

Anywhere from 5-30 reps, so long as you're close to failure, is sufficient for hypertrophy. Doing heavy sets of squats for 6-10 reps if you're big n strong will seriously gas you, and if you only rest 2 minutes, your set/reps might look something like 9-5-4-4, going out of that range. However, if we take something like a leg press in the 10-20 rep range and apply this, the set/rep scheme will likely be something more like 16-10-8-7. Eric Helms mentioned something along the lines of tracking performance via the first set when you're fresh, and letting the subsequent sets fall where they may due to variations in general fatigue, and I think that idea meshes well with the lower rest time training.

[@lloydaran]

@@AdnyWrackin While the reps can still fall within that hypertrophic range, the overall volume is significantly reduced, and Dr. Wolf hasn't mentioned how equating volume while resting less works. Training to failure also needs to be more thoroughly explained, in my opinion, as what classifies as "failure" varies with resting times. Are you really close to actual failure, if your max fresh is 16, but you only rested for 2 minutes and got 10 reps on the second set, 40% less than the best output your muscles can give? As far as I know, if resting more, e.g. 3 minutes, allows me to get 16-12-10-8 = 46 reps vs. 16-10-8-7 = 41 reps with 2 minutes, the first option yields more stimulus, and thus, more growth, if ever so slightly.

[@AdnyWrackin]

@@lloydaran if you conceptualize volume in terms of approaches to failure rather than total reps completed it makes more sense. A set of 30 can build as much muscle as a set of 10, as long as the last few reps that really count are taken close to failure. That is why MYO reps of drop sets are so effective. Fewer total reps, but more quality reps

[@lloydaran]

@@AdnyWrackin The key difference is that in this context you're using the same weight, you're just decreasing rest times, and thus, reps. So the comparison between a set of 30 and a set of 10 doesn't really match, as those should use vastly different weights to reach failure. To keep using the previous example, you would perform the exact same exercise and get 46 reps total combined vs 41, with the same load. Using shorter rest times yields less total volume, for the same exercise and load. Hence why I'm skeptical about dr. Wolf's advice.

[@2face789]

5 hours of hard physical activity a week is quite a lot. With changing, stretching, showering etc. that's 1.5 to 2 hours a day. Try to cram that into a day where you have about 4 hours with your kids.

[@skyy_sea]

Make correct execution or just do partials slowed?

[@kurikumo4803]

Hey brother can you make a video about 3-4 times a week fullbody split. About its downsides and upsides

[@Ou8y2k2]

I also do heavy antagonistic super drop set lengthened partials to failure with one heavy warm up set and only one minute rest time using compound dumbbell and machine exercises split throughout the day with the most demanding exercise at night across a 300-minute per week program. jk, but I'll try it.

[@pab19871]

Sorry, I’m confused about how to "count" drop-sets. Lets say i do one set with 30lbs, 2nd one with 15lbs and the 3rd one with 10lbs (all without rest). Does that count as 3 or 1 set? Thanks in advance!

[@akshaymishra3674]

Well 1 set + drop sets was Mike Mentzee . I think we are going back to that mfkr lol

[@timmian85]

It counts as 3 sets. You should count them as approaches to failure.

[@bioresadent]

@@timmian85 imo not really, you should take 30% of your sets off, as Milo said in this video if I understood it correctly. Ie. four drops (approaches to failure) sets have the same benefit as three normal sets.

[@mpetrison3799]

TBH, if you are reducing the weight 50% from your first set to your second set, IDK if that counts as any drop sets at all (because 50% is excessive for a drop set.)

[@charleslevan8211]

Weight and percentage doesn’t matter as much as failure. 30% is just a starting reference. If you do 6 to 8 reps with a given weight and drop 50%, and then fail at 10 to 12 reps, that’s 2 solid sets. Same if you extend that out to 2 drops.

[@fabnapp]

can/should you do Super-Drop-Sets?

[@omarmyth286]

Just to confirm my understanding) Performing 4 drop sets one after the other 5-8 reps each will give me the same effect as 4 normal sets, Is that correct ?

[@Bodeification]

No, in the video he explains you’d need 30% more volume when doing drop sets like that, so 4 drop sets would be equivalent to 3 normal sets. ☺️

[@omarmyth286]

@@BodeificationGot it ! Thank you for the reply) ❤

[@AwesomeSauceShow]

What about cardio vascular fatigue performing all those sets one after the other?

[@Aserr64]

I could see this being an issue if you superset quads and hamstrings. But if you're getting fatigued from a biceps/triceps superset you should go see a doctor.

[@MrSinister718]

Dont start your second set until you're ready. It's as simple as that.

[@AwesomeSauceShow]

@@Aserr64 It crossed my mind in the part of the video where he mentions chest and back, as I usually try to fry those muscle groups on every set, with heavy weight, I thought to myself how the f...can I manage that. Tried to train with opposing super sets for a month, let's say I needed a deload week 😅

[@GlacialScion]

Even more time savings getting cardio in, too. Your performance suffers initially, but you adapt within a couple weeks. Wins all around for most people.

[@dwigtschrude]

when I first started doing mainly supersets I'd get cardio fatigue but I just kept at it until the cardio fitness caught up. ended up being kind of a 2 in 1. Granted I definitely missed out on somke degree of gains at first but from the waay I see it caardio was the priority if supersets were fatiguing me

[@javiertamaela547]

Can we assume that Vince Gironda was on to something with his 8x8 with 30 sec rest in between sets?!?

[@NFSU161187]

Dr. MILO WHAT IS YOUR ARMS SIZE?

[@jonnyincognito899]

Swole

[@cenkarson777]

looks like 15-16 inch

[@josephbrant9827]

0:49 what if you are quite a failure?

[@felipeXinfi]

can someone give an example of an antagonist super drop set? i guess it should be something like bench press 4 sets dropping 30% per set and keeping in the correct range and then immediately jump into back row with the same idea of drop 30% and range. All this should count as 3 bench press and 3 back row traditional sets?

[@bjjanesth660]

Confused about drop sets. So instead of, say, doing 3 traditional sets of dumbbell bench press, you would do only one giant set of drop sets where you do your normal weight then drop the weight three times (for total 4 different weights) and that's it? No repeating the drop set?

[@marianoitaliano805]

Yup

[@williamgordon-wright6453]

Yes

[@flow1188]

how long it will take until your app will be released !?!?!?

[@SayfumaniMyG]

I see elden ring reference, I like the video.

[@1Cheezet]

Do you even actually need to warmup? Most time i go straight into the workouts not even warming up.

[@excalibro8365]

If your main sets are pretty heavy like 85-95% of 1RM, I'd say yes.

[@volvo89577]

Yeah you need to prime some neuro muscular connection, to make sure those fibers are activated and properly engaged. Also it reduces the chance of injury. I'll tend to have 2 warm up sets. 1 to establish pattern recognition and the other for deep mind to Muscle connection.

[@aliendroneservices6621]

Special warm-ups were invented to deal with soldiers with battlefield injuries. If you don't have battlefield injuries, you don't need to perform special warm-ups.

[@JimPlaysGames]

If you're older it's much more worth it because recovery time from injury is a bitch when you're older.

[@123peterjackson]

I don't think myoreps get much love. Video for non-responders please

[@hatezbaszaras]

can anyone shed some light in my head here? I checked the studies about dropsets that state they can significantly reduces time. They did 3 traditional sets vs 1 Drop set. Now since i could only find the abstract they don't describe the method in details. It seems they did 3 trad set vs 1 trad set + (1 trad set - 20%) This way I can completely understand it. But then Milo says that you can reduce time with dropsets, but you have to do 30% extra dropsets. How is it calculated?

[@hatezbaszaras]

any idea?

[@stupotjones99]

2 min rest between compound movements? Maybe for the upper body, but that would still cause a dip in performance IMO. For squats and deads 2 min rest sounds insane.

[@skyy_sea]

what the fu** stretch based does it work or not?

[@wonderoft2c421]

So do i understand correctly, I dont need dynamic stretching as a warm up?

[@jonnyincognito899]

I've seen videos saying actually not a gd idea to stretch before weights

[@wonderoft2c421]

@@jonnyincognito899 That i know, but i mean dynamic stretching

[@marianoitaliano805]

Dynamic ok static not ok

[@Friendlyandcute]

ignoring nuance, did I understood it correctly: You can take your 3-4 sets of for example bicep curls and instead make it a dropset where you lower the weight 3 times and then you are done?

[@marianoitaliano805]

This

[@keenanvil]

Deca?

[@harshith0844]

Please make a video on partials of every top exercise per muscle

[@Sabotaged858]

Would I be sacrificing some muscle growth by not waiting the 3 minutes?

[@monstergg9908]

Watch the video

[@ebscoHOSTpub]

2:56

[@Sabotaged858]

@@monstergg9908 he uses the term "maximizing" and says "there's a chance" they're wasting time, hence the question. Here's a quote from the article that raises my concern: "effect sizes showed similar results for the arm and thigh with central estimates tending to favor longer rest periods [arm: 0.13 (95%CrI: −0.27 to 0.51); thigh: 0.17 (95%CrI: −0.13 to 0.43)]. In contrast, central estimates closer to zero but marginally favoring shorter rest periods were estimated for the whole body" Very unhelpful response from you which I don't appreciate.

[@tallndorky]

Am I going to close to failure? I cant imagine being capable of doing supersets…

[@rafael_ellanios2708]

Myo repssss is better than regular sets plzzz believe meee Dips for chest shoulder's triceps Pull ups for back Trx Y raises for shoulders

[@flow1188]

prooooove this claim, instead of telling storys

[@platosbeard3476]

There's decent evidence that myo reps give similar results to regular sets¹ and are worth considering if you're time pressed. Personally, I use myo reps when there isn't an easy way to do drop sets. They certainly aren't better, though. ¹doi:10.1519/JSC.0000000000001923 doi:10.1139/apnm-2021-0278 doi:10.1007/s40279-021-01490-1

[@rafael_ellanios2708]

@@flow1188 im bigger than this guys haha

[@Hichamvanborm]

Warming up with 1-3 reps of 90%of your max? That is not warming up but just starting with a top set . He must have meant something else😱

[@eduardoaviles6343]

Maidenless shirt… Elden ring?👀

[@platosbeard3476]

IIRC, you're meant to separate cardio training, which is catabolic, and hypertrophy training, which is anabolic, by at least 6 hours to avoid them interfering with each other. Going heavy with compounds, doing paired supersets, dropsets, myo reps, etc., has the potential to easily turn your hypertrophy training into a zone 4 cardio session - a cardio session that doesn't seem to significantly interfere with hypertrophy. What's the big difference between going for an intense cardio session and then doing weights, and a weight session that's also an intense cardio session?

[@Stopsign002]

Isn't traditional cardio and strength training using different types of muscle fiber? Maybe it has more to do with that then the heart rate itself

[@TheHybrid350]

great

[@ReactingToNPC]

what about rest pause sets

[@P0d1um]

8:13 😂😂😂

[@moneymaker-ju1mq]

how about dropsetswith pushdowns

[@theTahnoktrapper]

A bit hard to modify the resistance, but at least going from feet to knees as a dropset works fine imo. Maybe even starting with elevated feet. A lot of common harder pushup variants spend a lot of time isometrically or emphasize concebtric portion (the ones with clapping eg) imo. Maybe doing a tricep set right after pushups might be good.

[@walter7454]

Milo you would be such a unit if you prioritised your arms more and got them up to par with your shoulders man

[@dwigtschrude]

Bros got long arms I don’t know if it’s a prioritization problem. Mans impressive regardless

[@walter7454]

@@dwigtschrude Yeah his arms are very long (like me) so doing normal splits without prioritisation led him to the "spider physique" look. He could do additional arm days or put them in the start of the workout and his will probably catch up in a couple of years. My arms certainly grew a lot more after doing that

[@flow1188]

hes Tall dude

[@flow1188]

@@walter7454 that would not change that much, that you see it, even after 10 Years. I think he have enough Arm workout. Remind hes Natty. Nattys mostly have small Arms.

[@AR0dful]

@@flow1188I’ve seen plenty of tall/long armed natty’s. His arms are prob barely touching 16 in. He’s nowhere near his natural limit

[@njkf]

@8:43 wtf is that water fountain machine in the background

[@derekhartley4480]

It's a cat water bowl. For whatever reason cats prefer running water.

[@anatomyofmotive]

Haha Milo Wolf!? More like Milo Cat. Busted. ​@derekhartley4480

[@jonnyincognito899]

​@derekhartley4480 so it's super fresh, cats are stuck up lol

[@FalseGiggle]

​@derekhartley4480 likely evolutionary reasons. Still water is more likely than flowing water to harbour disease.

[@AugmentedDictatorGames]

People should concern themselves with technique and stop worrying so damned much about how fast they can get in and out of the gym.

[@0xT1]

Does leaving the heavy lifts for the end risk missing out on gains from pushing harder allowed by freshness?

[@rockyevans1584]

Yep

[@ifstatementifstatement2704]

Why are you doing full rom? So it was all a lie?

[@benjaminberes7118]

I thought this video is about building muscle in last time as less years, not less training hours :(

[@tobiasrydell7840]

Isn´t the meaning with superset that you do 2 exercises then rest? Not one exercise, then rest, then another?

[@felipe367]

They target other muscle groups not just rear delts ….

[@Maciej8]

This isnt about muscle building in a shorter time, but how to shorten your time in the gym.

[@railasvuo]

Pretty much the same thing. Less time in the gym. Less time spent stimulating muscle growth

[@Maciej8]

@@railasvuo No it isnt. After half a year youve build the same muscle. But trained less for it.

[@railasvuo]

@@Maciej8 What? I spend either an hour or 1.5 hours in the gym. After six months, I have grown the same amount of muscle. In which scenario did I spend less time on it?

[@Delroy416]

Lol we're ur muscles

[@andremp03]

It's called having longer limbs. There's a lot more area to fill out - you can't control where muscle bellies start and begin.

[@EStephensII]

Tarnished! You are Maidenless.

[@ERVYES]

Alg

[@KakashiBallZ]

Man Milo, did your AC break down? You look like you're enduring a heatwave.

[@gabbu297]

The problem with this fancy "only science" method is that it misses key aspects: If the person is not going regularly, they will not gain muscle-obviously. One should follow a plan that will be followed without it being a chore. Exercise selection matters in this regard. The whole body should be worked, every muscle together. Too many supported and isolation exercises mean that muscles that are considered "secondary", but are extremely important for a healthy spine, will not be worked well enough. This can cause problems outside of the gym, whe someone wants to show how "functional" their jacked body is. This is why I'd take a normal bent over row any day compared to something where you are sitting or lying down. Another thing is that heavy compound moves where the nervous system gets more fatigued have much greater mental benefits compared to smaller excercises. What I want to say is that (especially) a beginner's goal SHOULDN'T be to maximize muscle growth. But to be healthy and consistent. And seeing Milo's videos I think these key aspects don't get enough attention. I already have 1-2 friends who started exercising, and cannot stick to a well-made routine because they are constantly trying to do adaptations based on these even newer research; because 100% muscle gain speed is better than 90%-and this is exactly why they'll lose gain, because they're constantly trying out new moves and will not master any of them. I know I am just a random neckbeard,but I hope this snippet will get a lil bit of attention, maybe even from Milo himself.

[@kevinfok4124]

As an experienced trainer, this is pretty much bang on fir the majority of recreational gym goers. Well said!

[@Insertnamesz]

All advice should be taken with specific goals and limitations in mind for sure.

[@marianoitaliano805]

Milo is talking about pure hypertrophy, your comment may be on point but not in this case.

[@jtg753]

That's Maidenless behavior

[@bnorburn]

ELDEN RING and GAINS!

[@daxvax]

Why should i listen to this dudes tips. Hes intermediate at best. Sheesh

[@JimPlaysGames]

Because he's citing the research. The science is what you should listen to.

[@daxvax]

@@JimPlaysGames if he was this fountain of knowledge. Would he not be big as shit? I see bigger guys at my gym ffs 🤦‍♂️

[@johnclancy7465]

@@daxvax anyone can get huge. just take steroids, surely you have realised that by now

[@Vikesfan80]

Speaking of hacks 😂

[@SS-ki6ie]

With all due respect, if your physique is the result of your exercise approach, I’ll pass.

[@danielmccarten4357]

Thank you!!!

[@tribzman3977]

Look at Jeremy E. One of the leading and respected fitness YTers with multi-million subscribers. You think his body is anything to strive for? Very shortsighted mindset.

[@austinb2177]

It’s not even about his physique. This is just way too much information that is “subject to change” as “new research” comes out. Whoever listens to all of this is truly suffering from paralysis by analysis.

[@jasonm9825]

Whats this guys accent? It's confusing me haha

[@moneymaker-ju1mq]

you should conduct a study about sissy squats