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1
What if half the time and effort you're spending in the gym isn't actually doing anything?
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What?
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I know, I know how that sounds, but I just ran an experiment on over 200 people,
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and what we found went against everything I thought I knew about training.
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I'll break down exactly what we did, why most studies never catch this, and how many workouts you actually need to get the best results.
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Ever since I got into lifting, I've always been someone who trains.
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A lot.
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Usually with six hard workouts a week because according to the latest research, the more sets you do with the gym, the faster you grow.
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But most of these studies have only tested high volumes on one or two muscles at a time, not your entire body.
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So was I actually getting more gains training six days per week?
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Or could I have gotten just as good of results training with half of that?
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To find out, I just need to run one of the biggest experiments on my life on 200 real people.
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That's Drew.
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He's one of 200 lifters we recruited as part of our 10 -week experiment, where each lifter was randomly assigned into one of two groups.
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The first group, which
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Drew fell into, is training six days per week using a push -pull leg split.
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Pretty much the exact same routine I followed for years, with around 20 sets per muscle per week.
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Now, Now the second group is also doing a push -pull leg split, but only three workouts per week.
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So same general program, same muscles worked, but half the workouts and half the number of sets.
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Coming off, working out six days a week, this is kind of nothing.
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Like me, and most of the subjects we polled, Matt is predicting that the group training twice as much should build the most muscle.
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He's even worried if he'll be able to build any muscle at all in this plan.
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I don't know.
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I hope I don't get fat.
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Now to control everyone's nutrition, every subject followed a small calorie surplus with a minimum daily protein target.
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And everything was trapped in our Built With Science app.
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And so if we noticed anyone wasn't consistent, we kicked them out of the experiment.
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We also made sure both groups were balanced for gender and had an equal number of beginner and intermediates in each.
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And as for how we're measuring muscle growth, each week participants are submitting circumference measurements of their flexed and unflexed muscles.
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And while you might think this isn't the most accurate way to assess growth, a lot of studies, including some of your videos,
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Jeremy, you'll take a smaller group of people and do these really high -tech body composition measurements.
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But obviously, you can only do that with small groups of people.
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So with this kind of design,
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what we do is we sacrifice the high -tech body comp measurements so that we can expand out and get a more,
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you know, a larger, more representative sample.
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That's Dr. Eric Trexler, a statistician and muscle growth researcher who helped us design this experiment in the first place.
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After the 10 weeks are up, he'll independently crunch the numbers and tell us exactly what happened.
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But so far, after just three weeks of training, the six -day -per -week group are struggling to keep up.
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This week, I missed a few morning workouts.
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Had to do them at night after leaving the office.
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I started to dislike the six -day split a bit.
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This is where we quickly started to notice a big difference between our two groups.
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We actually asked all of our subjects to rate the difficulty of their program at the end of each week.
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Going into the gym only three days a week, I am giving 110 % rather than cutting corners here and there.
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I'm totally digging the program so far.
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I've done a six -day routine in the past, but this program, it gives me energy.
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I wake up wanting to work out instead of dreading it.
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And in the first four weeks, the three -workout group consistently rated their workouts feeling easier and easier.
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Whereas in our sixth workout group, It's a lot.
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It's definitely tough to hit six days of the week.
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My muscles are still sore when I work out.
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Probably tougher than I expected.
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They ranked their workouts as much harder and never really got any easier.
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But we also asked both groups to rank how much they thought their workouts were working.
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I had a massage this week and she said that she could tell that my muscles were a lot stronger,
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a lot of definition and like the V shape.
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I will say that my progress has been explosive.
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If I look at week zero and now there is a huge difference.
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And while both the three and six day groups were confident their plans were working,
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the six day group repeatedly seemed to believe their program was doing more to maximize growth.
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And it seemed like that confidence was helping them push through even the most challenging of their workouts.
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I feel nauseated, which causes vomiting after the leg exercise a couple of days ago.
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Now I can relate to people who like to skip the leg day.
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Meanwhile some members of our three day group weren't sure if they were seeing results at all.
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My belly's what's growing, the rest of me is kind of staying the same.
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I do not feel any stronger nor fitter.
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So at this point
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I would say our sixth workout group not only had over a decade's worth of research predicting they would win,
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but they also seem to have a clear advantage and confidence as well.
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I've been telling myself to stop whining and wake up when the alarm is on.
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I'm enjoying the result of my discipline, which means enjoying the program as well.
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Hearing Atto say this made me feel pretty optimistic that he was using the best plan.
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That is, until the last few weeks of the experiment, where there was one trend I kept noticing from our three workout group.
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I feel way stronger than I did last week, I'm starting to feel like I'm in my 30s again.
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Our three -worker group kept making videos about feeling stronger and lifting heavier than they did the week before.
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I think maybe I did push myself harder because I only had three days and like, we gotta make these count.
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We gotta go hard.
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We only have three days.
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Meanwhile, members of our six -worker group were talking about their training plan as if they were just trying to survive.
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Am I enjoying the program so far?
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No, I'm not.
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I don't know that I would recommend anybody to follow this kind of program or maybe if I were half my age,
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it wouldn't be such a big deal.
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But feelings don't necessarily tell you which program actually builds more muscle.
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So after 10 weeks, we collected all the data, and we sent it to Dr. Eric Trexler and let the numbers decide.
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Whenever I analyze data, the first thing I do is just visualize the data.
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I try to get an understanding of the data characteristics and the distributions.
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Basically trying to make sure that your data collection process yielded data that are high quality and realistic.
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And looking at the data from this experiment, that was definitely the case.
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The analysis revealed that all of the groups in this experiment did on average achieve statistically significant growth.
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Now a million dollar question is, which group grew the most?
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Combined growth in the six -day program was 0 .83 inches on average,
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whereas the three -day -a -week push -pull legs led to a combined growth of 0 .75 inches.
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Now you might say, you know, that looks like a meaningful difference.
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But it's important to understand that that was not nearly a significant difference between the two.
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And any statistician would look at these data and say, those two groups essentially grew the same amount.
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So despite our three -day group doing half the training, statistically, they grew pretty much the same as a six -day group.
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Now, my first assumption is that we accidentally screwed something up.
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The strongest available research out there suggests that if you go from 10 sets per muscle per week to double that,
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you should get about 60 % more gains.
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And when I run that calculation, that means the six day per week group should have seen
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a combined growth of 1 .2 inches instead of just 0 .83.
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In my experience, most people who push to higher frequencies and higher volumes, they end up sacrificing other aspects of their program.
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That's Dr. Eric Helms, a muscle researcher and natural pro bodybuilder.
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When it came to him with our findings, he explained how your muscles don't actually care about how many sets are written in your workout.
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They only respond to the actual muscle building stimulus those sets create.
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So there's absolutely scenarios in my coaching experience where people have
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done something like going from 20 plus sets to say in the teens
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and started to grow better or more or break a plateau.
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And it's because the actual dose was higher when they dropped the volume.
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It's just that they did everything else better and they didn't realize how much they were sandbagging.
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And there's an interesting psychological reason as to why this happens.
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See, back in 2014, researchers had people do 12 sets of maximal isometric bicep contractions, trying to produce as much force as possible on every set.
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But researchers only told half the participants how many sets they'd be doing.
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Whereas for the other half, researchers lied and told them they would only have to do six sets total.
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And so despite both groups being told to push themselves as hard as possible on every set,
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the group that knew they were going to be doing 12 sets paced themselves
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and consistently produced less power than the group who thought they only had to do six.
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And that may be exactly what was happening in our six workout per week group.
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There's an accumulation of fatigue.
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I need to pace myself more.
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It's just a lot of volume to do six days a week.
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Even though our app prompts them to push them close to failure on every set, Just knowing
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that they had twice as much training to get through could have very well caused them to subconsciously hold back
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or Let the form slip as it got tired
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But now you might be wondering if that's the case then why do studies still?
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Consistently show more volume equals more growth push push go go push
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Most people do not train hard enough in their training when we get them in to the lab
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And we I mean they're all supervised training and we push the crap out of them
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Research studies are designed to isolate one variable and control everything else.
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And so when volume is increased, participants are supervised to make sure they're still pushing just as hard.
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and keeping their form consistent.
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In fact, just three days before we were supposed to post this video,
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a brand new study was published by one of our Built With Science researchers.
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They compared a group training under supervision with another group doing the exact same plan, but with no one watching them.
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And after just eight weeks, the supervised group grew more in pretty much every single muscle measured,
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with fat -free mass gains favoring the supervised group by more than a pound.
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So in the real world, unless someone is watching every rep and pushing you, you're left to manage that yourself.
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And if you don't, a lot of the extra time
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and effort you're putting into the gym could very well be going to waste.
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Okay, so what should you actually do with all this information?
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Well, to start, there's three tests you can do to determine if you're actually wasting time in the gym.
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Test number one is rep speed.
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If you're pushing hard enough, your last few reps in a set should move much slower compared to your first few reps.
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If not, it means you're likely stopping too soon.
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Test number two, rep drop off.
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So let's say you're doing three sets of an exercise.
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If with the same weight, your reps stay almost perfectly flat from set to set or somehow go up on your final set,
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that's a good sign you didn't push hard enough in your earlier sets.
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If you're pushing hard, you should see some drop off.
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And so maybe 12 reps in set one becomes 11 in set two, and then that becomes nine or 10 in set three.
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But the final and most important test is actually the simplest.
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If you look back at the last two or three months of your training, are you consistently adding reps or weight on your main lifts?
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If yes, then your program is probably doing its job.
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But if you're training five or six days a week and your lifts haven't moved in months, you might actually want to try cutting it back.
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Well, it might not be a terrible idea to do a little experiment with yourself.
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Try to cut down on your volume for a training block or two, really push your intensity, be very intentional about bringing effort into your sessions
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and it's easy to just kind of watch your progress over time.
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Practically, this could look something like just doing two hard, high quality sets per exercise instead of the usual three or four.
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If you do find that, wow, I'm actually pushing those sets a lot harder,
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I'm more focused in the gym and the lack of volume is not holding me back,
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you may find retrospectively that you were kind of wasting your time doing some low effort sets.
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Okay, but now let's say you're somebody like me.
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You know how to train hard, your form is dialed, and whether you have five sets or 20 to do,
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you're going to push them all properly.
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And so in this case, surely doing way more volume should build more muscle, right?
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Well, this is where things get interesting because shortly after we finished our experiment, a group of researchers conducted a very similar experiment.
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They took over 100 trained lifters and compared roughly 36 weekly sets for their arms and thighs against just nine sets.
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That's about four times the volume.
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But unlike our experiment, every workout they did was supervised to make sure the high volume group didn't start slacking on the extra sets.
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And so, if high volume was ever going to completely blow lower volume out of the water, technically, this should have been it.
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The data do slightly favor the higher volumes in this study, but the difference is probably what most people would consider non -meaningful.
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I think that's just worth acknowledging that every single set you start adding, and especially as you get into the teens and twenties,
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is such a marginal return on investment.
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But that doesn't mean the extra work was useless.
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Especially for someone like
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Eric, who's on a mission to become one of the top five natural bodybuilders in the world.
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I just spent 10 to 11 hours of this week training, and I could have gotten almost the same outcome doing a third of that.
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Like, it's stupid, right?
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And so if you're someone who's willing to make that trade -off to squeeze out every last bit of muscle,
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then I have some really good news
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because we actually tested a third workout group that actually got the best results of the entire experiment.
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For this group, we took all the volume from our six -day split
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and we packed it into just three full -body workouts with supersets to save time.
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The difference is very small and not statistically significant, but technically the program that caused the most growth was the three -day full -body program.
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It led on average to a growth of 0 .87 inches,
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which was slightly greater than what we observed on the six -day push -pull legs program.
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It's probably not the volume because the volume was matched with that push -pull legs six -day -a -week program.
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Maybe it's the frequency, right?
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So that three -day full -body workout, they're training higher frequency per muscle group, meaning because you're taking the same volume per muscle group,
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but splitting it into more workouts, you're not getting into that situation where your performance trails off when you do set after set after set.
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Ironically, this plan is actually quite similar to how
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Eric Helms structures his own training.
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But instead of doing just three full body workouts per week, he does six, with each workout being split into two separate sessions,
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one in the morning and one in the evening to maximize volume
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while keeping the quality of each workout as high as possible.
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And so if you're somebody who wants to do everything you can to maximize your growth, Thank you
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and you're confident you're not going to let the extra volume compromise your effort or form,
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then here's what I recommend in terms of sets per week and some good workout split options.
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But on the other hand, if you just want to make solid gains without spending a ton of time in the gym,
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or you're somebody who's trained a lot right now and just not seeing great results, then here's what I recommend.
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And so while I'm personally not willing to go as far as Eric to maximize growth, I do train hard four to five times a week,
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which gets me about 60 to 70 % of the way there.
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Trade off that makes sense for me.
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But just as we saw with our experiment members,
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any plan can get you results as long as you're willing to stick with it and support it with good nutrition.
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And if you want all of this guesswork taken care of for you with a personalized workout
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and nutrition plan that adjusts weekly based on how your body is actually responding, I highly, highly recommend trying out our Built With Science Plus app.
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You can try it completely free for two weeks by scanning this QR code right here or heading to builtwithscience .com.
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Thanks so much for watching and see you next episode.
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Hello.
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Oh, hi.
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What's up, man?
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Good to see you.
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How did you like training six times a week?
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It seemed like you had quite a hard time.
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Am I enjoying the program so far?
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No, I'm not.
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I feel nauseated.
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Quite frankly, I would say that I hate it at that time.
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Well, I do have some good news for you.
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I have another experiment.
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Oh, wow.
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Wow.
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Yeah, sure, I'm in.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Why Almost Everyone Is Wasting Their Time In The Gym”. Le parole che ritornano più spesso: workout, muscle, volume, training, push. Questo video contiene 225 frasi e 3156 parole da ripetere con lo shadowing. Il parlato dura 16:18. Chi parla va veloce, circa 194 parole al minuto: aspettati suoni legati e ridotti. Il 85% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| workout sostantivo | /ˈwɝk.aʊ̯t/ | allenamento |
| muscle sostantivo | /ˈmʌs.əl/ | muscolo |
| experiment sostantivo | /ɪkˈspɛɹ.ə.mənt/ | esperimento |
| researcher sostantivo | /ˈɹiˌsɝ.t͡ʃɚ/ | ricercatore, ricercatrice |
| consistently avverbio | /kənˈsɪstəntli/ | coerentemente |
| whereas | /(h)wɛɹˈæz/ | laddove, mentre |
| frequency sostantivo | /ˈfɹiːkwənsi/ | frequenza |
| combine verbo | /kəmˈbaɪn/ | combinare, mischiare |
| nutrition sostantivo | /njuːˈtɹɪʃ.ən/ | nutrizione |
| measurement sostantivo | /ˈmɛʒ.ə.mənt/ | misurazione, misura |
| participant sostantivo | /pɑːɹˈtɪsəpənt/ | partecipante, che partecipa |
| consistent aggettivo | /kənˈsɪs.tənt/ | costante, continuo |
| meanwhile avverbio | /ˈmiːnwaɪl/ | intanto, nel frattempo |
| rank sostantivo | /ˈɹæŋk/ | traversa |
| worker sostantivo | /ˈwɝ.kɚ/ | lavoratore, operaio |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| drop off verbo | addormentarsi, appisolarsi | |
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
| end up verbo | andare a finire, finire | |
| find out verbo | scoprire | |
| get through verbo | /ɡɛt ˈθɹu/ | superare, farcela |
| hold back verbo | fare complimenti | |
| keep up verbo | mantenere, conservare | |
| take over verbo | usurpare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- I hope I don't get fat.
- I'm totally digging the program so far.
- Am I enjoying the program so far?
- If not, it means you're likely stopping too soon.
- How did you like training six times a week?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | was trapped · were balanced · are written |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | I've always been · have only tested · have gotten |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | someone who trains · people who like · discipline, which means |
Pronuncia a cui fare attenzione
Chi parla usa 59 contrazioni e forme ridotte, come you're, I'm, don't. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: sixth /sɪksθ/, thigh /θaɪ/
- I suoni “sh” e “zh”: nutrition /njuːˈtɹɪʃ.ən/, measurement /ˈmɛʒ.ə.mənt/, shortly /ˈʃɔɹtli/, essentially /ɪˈsɛnʃəli/, composition /ˌkɑm.pəˈzɪʃ.ən/
- Parole lunghe — attenzione all’accento: experiment /ɪkˈspɛɹ.ə.mənt/, consistently /kənˈsɪstəntli/, participant /pɑːɹˈtɪsəpənt/, statistically /stəˈtɪs.tɪ.kə.li/, technically /ˈtɛk.nɪˌkəl.i/
I suoni difficili per chi parla italiano:
- Consonante finale — senza aggiungere una vocale dopo: workout /ˈwɝk.aʊ̯t/, experiment /ɪkˈspɛɹ.ə.mənt/, rep /ɹɛp/, maximize /ˈmæksəmaɪz/, whereas /(h)wɛɹˈæz/
- /æ/ — più aperta della “e”: maximize /ˈmæksəmaɪz/, whereas /(h)wɛɹˈæz/, rank /ˈɹæŋk/, sacrifice /ˈsæk.ɹɪ.faɪs/, expand /ɪkˈspænd/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come workout, muscle, experiment.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.