Mike Israetel

So you pair these unrelated work sets together, unrelated exercise, such that when you've done four sets of one exercise, let's say a close grip bench press that trains the pushing muscles of your body. If you've paired that with a row or a lat pulldown,

then really you've done eight total working sets and you've just knocked off 80% of your entire upper body in an amount of time that the dumbbell press by itself guy has just finished only his front delts and triceps.

then really you've done eight total working sets and you've just knocked off 80% of your entire upper body in an amount of time that the dumbbell press by itself guy has just finished only his front delts and triceps.

So rest times in the gym, outside of getting a drink or just trying not to faint, are probably not your best friend if you're just going for general health, general aesthetics, this kind of stuff, especially beginning.

So rest times in the gym, outside of getting a drink or just trying not to faint, are probably not your best friend if you're just going for general health, general aesthetics, this kind of stuff, especially beginning.

So you're either working one muscle group or several with one exercise, or you're transitioning between exercises, or you're working the other one, or you're setting up your weights for your next machine that you're going to be doing. Which means as soon as you get in and warm up, it's go, go, go, go, back to back to back to back to five or ten seconds for transition to catch your breath barely.

So you're either working one muscle group or several with one exercise, or you're transitioning between exercises, or you're working the other one, or you're setting up your weights for your next machine that you're going to be doing. Which means as soon as you get in and warm up, it's go, go, go, go, back to back to back to back to five or ten seconds for transition to catch your breath barely.

You're not going to be talking to a lot of people at the gym other than, how many sets do you have left in that machine? That kind of stuff. And so that allows us to condense a lot of work. Most people will need something like 15 to 30 total working sets for their whole body per session. You can condense that into 30 minutes, but you're working almost the entire time.

You're not going to be talking to a lot of people at the gym other than, how many sets do you have left in that machine? That kind of stuff. And so that allows us to condense a lot of work. Most people will need something like 15 to 30 total working sets for their whole body per session. You can condense that into 30 minutes, but you're working almost the entire time.

And it's generally a good idea to do sets of 10 to 30 repetitions because those kinds of loads, you don't need a ton of time to have your best performance. You can get good enough performances with a short time for recovery. And because it's a lot of reps, not only does it get you very meaningful strength increases, Because the absolute load is lower, much lower injury risks.

And it's generally a good idea to do sets of 10 to 30 repetitions because those kinds of loads, you don't need a ton of time to have your best performance. You can get good enough performances with a short time for recovery. And because it's a lot of reps, not only does it get you very meaningful strength increases, Because the absolute load is lower, much lower injury risks.

Look, you do one rep maxes all the time, you're going to have it coming one way or another. You'd never touch any weight that's heavier than a 10 rep max. The probability of injuring anyone given set is much, much smaller. And because it's a higher volume of work, you get a great hypertrophy stimulus and you get great cardiometabolic benefits.

Look, you do one rep maxes all the time, you're going to have it coming one way or another. You'd never touch any weight that's heavier than a 10 rep max. The probability of injuring anyone given set is much, much smaller. And because it's a higher volume of work, you get a great hypertrophy stimulus and you get great cardiometabolic benefits.

If you're breathing insanely heavy the entire time and sweating like a, insert favorite analogy here, then you will be kind of one and twoing that session for a resistance training check mark. and a pretty decent cardiovascular training checkmark, especially if these are compound multi-joint exercises that require you supporting your body in space.

If you're breathing insanely heavy the entire time and sweating like a, insert favorite analogy here, then you will be kind of one and twoing that session for a resistance training check mark. and a pretty decent cardiovascular training checkmark, especially if these are compound multi-joint exercises that require you supporting your body in space.

You do a set of 15 barbell squats followed by a set of 15 push-ups. Your cardio is working. I mean, that's what they torture boxers with. Their cardio is outlandish. Back to back to back to back. It's resistance training. It's cardio. It's both. You have two sessions like that per week, each one lasting 30 minutes.

You do a set of 15 barbell squats followed by a set of 15 push-ups. Your cardio is working. I mean, that's what they torture boxers with. Their cardio is outlandish. Back to back to back to back. It's resistance training. It's cardio. It's both. You have two sessions like that per week, each one lasting 30 minutes.

You have two sessions of zone two, zone three cardio where you're really trying and four sessions total like that per week with good sleep and good body weight, good nutrition. You're well on your way. to when you see your healthcare provider every year and he asks you, are you trying to die sooner or later?

You have two sessions of zone two, zone three cardio where you're really trying and four sessions total like that per week with good sleep and good body weight, good nutrition. You're well on your way. to when you see your healthcare provider every year and he asks you, are you trying to die sooner or later?

And you tell them what you do, most would be like, well, that's way more than most of my patients do. And if you look at the American College of Sports Medicine requirements, various requirements of what constitutes rigorous physical activity, you're getting well into the mix with a sum total, if we think about it, of two to three hours of difficult physical activity of any kind in a week.