Prática de Shadowing: Why Almost Everyone Is Wasting Their Time In The Gym - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
225 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
What if half the time and effort you're spending in the gym isn't actually doing anything?
2
What?
3
I know, I know how that sounds, but I just ran an experiment on over 200 people,
4
and what we found went against everything I thought I knew about training.
5
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.
6
Ever since I got into lifting, I've always been someone who trains.
7
A lot.
8
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.
9
But most of these studies have only tested high volumes on one or two muscles at a time, not your entire body.
10
So was I actually getting more gains training six days per week?
11
Or could I have gotten just as good of results training with half of that?
12
To find out, I just need to run one of the biggest experiments on my life on 200 real people.
13
That's Drew.
14
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.
15
The first group, which
16
Drew fell into, is training six days per week using a push -pull leg split.
17
Pretty much the exact same routine I followed for years, with around 20 sets per muscle per week.
18
Now, Now the second group is also doing a push -pull leg split, but only three workouts per week.
19
So same general program, same muscles worked, but half the workouts and half the number of sets.
20
Coming off, working out six days a week, this is kind of nothing.
21
Like me, and most of the subjects we polled, Matt is predicting that the group training twice as much should build the most muscle.
22
He's even worried if he'll be able to build any muscle at all in this plan.
23
I don't know.
24
I hope I don't get fat.
25
Now to control everyone's nutrition, every subject followed a small calorie surplus with a minimum daily protein target.
26
And everything was trapped in our Built With Science app.
27
And so if we noticed anyone wasn't consistent, we kicked them out of the experiment.
28
We also made sure both groups were balanced for gender and had an equal number of beginner and intermediates in each.
29
And as for how we're measuring muscle growth, each week participants are submitting circumference measurements of their flexed and unflexed muscles.
30
And while you might think this isn't the most accurate way to assess growth, a lot of studies, including some of your videos,
31
Jeremy, you'll take a smaller group of people and do these really high -tech body composition measurements.
32
But obviously, you can only do that with small groups of people.
33
So with this kind of design,
34
what we do is we sacrifice the high -tech body comp measurements so that we can expand out and get a more,
35
you know, a larger, more representative sample.
36
That's Dr. Eric Trexler, a statistician and muscle growth researcher who helped us design this experiment in the first place.
37
After the 10 weeks are up, he'll independently crunch the numbers and tell us exactly what happened.
38
But so far, after just three weeks of training, the six -day -per -week group are struggling to keep up.
39
This week, I missed a few morning workouts.
40
Had to do them at night after leaving the office.
41
I started to dislike the six -day split a bit.
42
This is where we quickly started to notice a big difference between our two groups.
43
We actually asked all of our subjects to rate the difficulty of their program at the end of each week.
44
Going into the gym only three days a week, I am giving 110 % rather than cutting corners here and there.
45
I'm totally digging the program so far.
46
I've done a six -day routine in the past, but this program, it gives me energy.
47
I wake up wanting to work out instead of dreading it.
48
And in the first four weeks, the three -workout group consistently rated their workouts feeling easier and easier.
49
Whereas in our sixth workout group, It's a lot.
50
It's definitely tough to hit six days of the week.
51
My muscles are still sore when I work out.
52
Probably tougher than I expected.
53
They ranked their workouts as much harder and never really got any easier.
54
But we also asked both groups to rank how much they thought their workouts were working.
55
I had a massage this week and she said that she could tell that my muscles were a lot stronger,
56
a lot of definition and like the V shape.
57
I will say that my progress has been explosive.
58
If I look at week zero and now there is a huge difference.
59
And while both the three and six day groups were confident their plans were working,
60
the six day group repeatedly seemed to believe their program was doing more to maximize growth.
61
And it seemed like that confidence was helping them push through even the most challenging of their workouts.
62
I feel nauseated, which causes vomiting after the leg exercise a couple of days ago.
63
Now I can relate to people who like to skip the leg day.
64
Meanwhile some members of our three day group weren't sure if they were seeing results at all.
65
My belly's what's growing, the rest of me is kind of staying the same.
66
I do not feel any stronger nor fitter.
67
So at this point
68
I would say our sixth workout group not only had over a decade's worth of research predicting they would win,
69
but they also seem to have a clear advantage and confidence as well.
70
I've been telling myself to stop whining and wake up when the alarm is on.
71
I'm enjoying the result of my discipline, which means enjoying the program as well.
72
Hearing Atto say this made me feel pretty optimistic that he was using the best plan.
73
That is, until the last few weeks of the experiment, where there was one trend I kept noticing from our three workout group.
74
I feel way stronger than I did last week, I'm starting to feel like I'm in my 30s again.
75
Our three -worker group kept making videos about feeling stronger and lifting heavier than they did the week before.
76
I think maybe I did push myself harder because I only had three days and like, we gotta make these count.
77
We gotta go hard.
78
We only have three days.
79
Meanwhile, members of our six -worker group were talking about their training plan as if they were just trying to survive.
80
Am I enjoying the program so far?
81
No, I'm not.
82
I don't know that I would recommend anybody to follow this kind of program or maybe if I were half my age,
83
it wouldn't be such a big deal.
84
But feelings don't necessarily tell you which program actually builds more muscle.
85
So after 10 weeks, we collected all the data, and we sent it to Dr. Eric Trexler and let the numbers decide.
86
Whenever I analyze data, the first thing I do is just visualize the data.
87
I try to get an understanding of the data characteristics and the distributions.
88
Basically trying to make sure that your data collection process yielded data that are high quality and realistic.
89
And looking at the data from this experiment, that was definitely the case.
90
The analysis revealed that all of the groups in this experiment did on average achieve statistically significant growth.
91
Now a million dollar question is, which group grew the most?
92
Combined growth in the six -day program was 0 .83 inches on average,
93
whereas the three -day -a -week push -pull legs led to a combined growth of 0 .75 inches.
94
Now you might say, you know, that looks like a meaningful difference.
95
But it's important to understand that that was not nearly a significant difference between the two.
96
And any statistician would look at these data and say, those two groups essentially grew the same amount.
97
So despite our three -day group doing half the training, statistically, they grew pretty much the same as a six -day group.
98
Now, my first assumption is that we accidentally screwed something up.
99
The strongest available research out there suggests that if you go from 10 sets per muscle per week to double that,
100
you should get about 60 % more gains.
101
And when I run that calculation, that means the six day per week group should have seen
102
a combined growth of 1 .2 inches instead of just 0 .83.
103
In my experience, most people who push to higher frequencies and higher volumes, they end up sacrificing other aspects of their program.
104
That's Dr. Eric Helms, a muscle researcher and natural pro bodybuilder.
105
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.
106
They only respond to the actual muscle building stimulus those sets create.
107
So there's absolutely scenarios in my coaching experience where people have
108
done something like going from 20 plus sets to say in the teens
109
and started to grow better or more or break a plateau.
110
And it's because the actual dose was higher when they dropped the volume.
111
It's just that they did everything else better and they didn't realize how much they were sandbagging.
112
And there's an interesting psychological reason as to why this happens.
113
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.
114
But researchers only told half the participants how many sets they'd be doing.
115
Whereas for the other half, researchers lied and told them they would only have to do six sets total.
116
And so despite both groups being told to push themselves as hard as possible on every set,
117
the group that knew they were going to be doing 12 sets paced themselves
118
and consistently produced less power than the group who thought they only had to do six.
119
And that may be exactly what was happening in our six workout per week group.
120
There's an accumulation of fatigue.
121
I need to pace myself more.
122
It's just a lot of volume to do six days a week.
123
Even though our app prompts them to push them close to failure on every set, Just knowing
124
that they had twice as much training to get through could have very well caused them to subconsciously hold back
125
or Let the form slip as it got tired
126
But now you might be wondering if that's the case then why do studies still?
127
Consistently show more volume equals more growth push push go go push
128
Most people do not train hard enough in their training when we get them in to the lab
129
And we I mean they're all supervised training and we push the crap out of them
130
Research studies are designed to isolate one variable and control everything else.
131
And so when volume is increased, participants are supervised to make sure they're still pushing just as hard.
132
and keeping their form consistent.
133
In fact, just three days before we were supposed to post this video,
134
a brand new study was published by one of our Built With Science researchers.
135
They compared a group training under supervision with another group doing the exact same plan, but with no one watching them.
136
And after just eight weeks, the supervised group grew more in pretty much every single muscle measured,
137
with fat -free mass gains favoring the supervised group by more than a pound.
138
So in the real world, unless someone is watching every rep and pushing you, you're left to manage that yourself.
139
And if you don't, a lot of the extra time
140
and effort you're putting into the gym could very well be going to waste.
141
Okay, so what should you actually do with all this information?
142
Well, to start, there's three tests you can do to determine if you're actually wasting time in the gym.
143
Test number one is rep speed.
144
If you're pushing hard enough, your last few reps in a set should move much slower compared to your first few reps.
145
If not, it means you're likely stopping too soon.
146
Test number two, rep drop off.
147
So let's say you're doing three sets of an exercise.
148
If with the same weight, your reps stay almost perfectly flat from set to set or somehow go up on your final set,
149
that's a good sign you didn't push hard enough in your earlier sets.
150
If you're pushing hard, you should see some drop off.
151
And so maybe 12 reps in set one becomes 11 in set two, and then that becomes nine or 10 in set three.
152
But the final and most important test is actually the simplest.
153
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?
154
If yes, then your program is probably doing its job.
155
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.
156
Well, it might not be a terrible idea to do a little experiment with yourself.
157
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
158
and it's easy to just kind of watch your progress over time.
159
Practically, this could look something like just doing two hard, high quality sets per exercise instead of the usual three or four.
160
If you do find that, wow, I'm actually pushing those sets a lot harder,
161
I'm more focused in the gym and the lack of volume is not holding me back,
162
you may find retrospectively that you were kind of wasting your time doing some low effort sets.
163
Okay, but now let's say you're somebody like me.
164
You know how to train hard, your form is dialed, and whether you have five sets or 20 to do,
165
you're going to push them all properly.
166
And so in this case, surely doing way more volume should build more muscle, right?
167
Well, this is where things get interesting because shortly after we finished our experiment, a group of researchers conducted a very similar experiment.
168
They took over 100 trained lifters and compared roughly 36 weekly sets for their arms and thighs against just nine sets.
169
That's about four times the volume.
170
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.
171
And so, if high volume was ever going to completely blow lower volume out of the water, technically, this should have been it.
172
The data do slightly favor the higher volumes in this study, but the difference is probably what most people would consider non -meaningful.
173
I think that's just worth acknowledging that every single set you start adding, and especially as you get into the teens and twenties,
174
is such a marginal return on investment.
175
But that doesn't mean the extra work was useless.
176
Especially for someone like
177
Eric, who's on a mission to become one of the top five natural bodybuilders in the world.
178
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.
179
Like, it's stupid, right?
180
And so if you're someone who's willing to make that trade -off to squeeze out every last bit of muscle,
181
then I have some really good news
182
because we actually tested a third workout group that actually got the best results of the entire experiment.
183
For this group, we took all the volume from our six -day split
184
and we packed it into just three full -body workouts with supersets to save time.
185
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.
186
It led on average to a growth of 0 .87 inches,
187
which was slightly greater than what we observed on the six -day push -pull legs program.
188
It's probably not the volume because the volume was matched with that push -pull legs six -day -a -week program.
189
Maybe it's the frequency, right?
190
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,
191
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.
192
Ironically, this plan is actually quite similar to how
193
Eric Helms structures his own training.
194
But instead of doing just three full body workouts per week, he does six, with each workout being split into two separate sessions,
195
one in the morning and one in the evening to maximize volume
196
while keeping the quality of each workout as high as possible.
197
And so if you're somebody who wants to do everything you can to maximize your growth, Thank you
198
and you're confident you're not going to let the extra volume compromise your effort or form,
199
then here's what I recommend in terms of sets per week and some good workout split options.
200
But on the other hand, if you just want to make solid gains without spending a ton of time in the gym,
201
or you're somebody who's trained a lot right now and just not seeing great results, then here's what I recommend.
202
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,
203
which gets me about 60 to 70 % of the way there.
204
Trade off that makes sense for me.
205
But just as we saw with our experiment members,
206
any plan can get you results as long as you're willing to stick with it and support it with good nutrition.
207
And if you want all of this guesswork taken care of for you with a personalized workout
208
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.
209
You can try it completely free for two weeks by scanning this QR code right here or heading to builtwithscience .com.
210
Thanks so much for watching and see you next episode.
211
Hello.
212
Oh, hi.
213
What's up, man?
214
Good to see you.
215
How did you like training six times a week?
216
It seemed like you had quite a hard time.
217
Am I enjoying the program so far?
218
No, I'm not.
219
I feel nauseated.
220
Quite frankly, I would say that I hate it at that time.
221
Well, I do have some good news for you.
222
I have another experiment.
223
Oh, wow.
224
Wow.
225
Yeah, sure, I'm in.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
Mesmo canal
B22
The ONLY 2 Exercises You Need to Fix Your Flat Butt
Business EnglishUniversity StudentsWorking Adults
B23
Targeting Belly Fat Is... Possible?! (NEW Study)
Business EnglishDaily ConversationUniversity Students
B2It’s Dumb, But It Builds Muscle Almost 4x Faster
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Vídeo recomendado
B21
135 frases
I Wasted 6 Months Being Skinny Fat Until I Fixed This
Daily ConversationWorking Adults
B21
273 frases
I Built The World's Most Scientific Gym
Daily ConversationWorking Adults
B21
14 frases
THE BEST TIME TO EXERCISE
Daily ConversationWorking Adults
B22
392 frases
Full Body vs. Push Pull Legs: Which Split Builds More Muscle? | Mind Pump 2845
Daily ConversationWorking Adults
B21
226 frases
12 Science-Backed Ways Women Should Train
Daily ConversationWorking Adults
B28
49 frases
Doing These 5 Things Every Day Will Rewire Your Brain
Daily ConversationWorking Adults
B2583 frases
What Every Body Fat % Actually Looks Like (50% to 5%)
Daily ConversationWorking Adults
B21
174 frases
How Competitive Eaters Stay so Lean
Daily ConversationWorking Adults
B2263 frases
7 Habits That Changed My Life After 30 (Wish I Started Sooner)
Daily ConversationWorking Adults
B21
193 frases
What Did Ancient Humans Actually Do All Day?
Daily ConversationWorking Adults
B21
147 frases
How Training Tendons Makes You Stronger Than Big Guys
Daily ConversationWorking Adults
B21
156 frases
I'm BEGGING you to STOP SPARRING!
Daily ConversationWorking Adults
Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Why Almost Everyone Is Wasting Their Time In The Gym”. As palavras que mais se repetem: workout, muscle, volume, training, push. Este vídeo tem 225 frases e 3156 palavras para praticar shadowing. A fala dura 16:18. O falante fala rápido, cerca de 194 palavras por minuto, então espere sons ligados e reduzidos. 85% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| muscle substantivo | /ˈmʌs.əl/ | músculo |
| experiment substantivo | /ɪkˈspɛɹ.ə.mənt/ | experimento, experiência |
| researcher substantivo | /ˈɹiˌsɝ.t͡ʃɚ/ | pesquisador, pesquisadora |
| consistently advérbio | /kənˈsɪstəntli/ | consistentemente |
| maximize verbo | /ˈmæksəmaɪz/ | maximizar |
| whereas | /(h)wɛɹˈæz/ | enquanto, ao passo que |
| frequency substantivo | /ˈfɹiːkwənsi/ | frequência |
| combine verbo | /kəmˈbaɪn/ | combinar |
| nutrition substantivo | /njuːˈtɹɪʃ.ən/ | nutrição |
| measurement substantivo | /ˈmɛʒ.ə.mənt/ | medida, medição |
| participant substantivo | /pɑːɹˈtɪsəpənt/ | participante |
| statistically advérbio | /stəˈtɪs.tɪ.kə.li/ | estatisticamente |
| consistent adjetivo | /kənˈsɪs.tənt/ | consistente |
| meanwhile advérbio | /ˈmiːnwaɪl/ | ao mesmo tempo, simultaneamente |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| drop off verbo | entregar | |
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
| end up verbo | terminar, acabar | |
| find out verbo | descobrir | |
| keep up verbo | manter | |
| take over verbo | tomar posse de, apoderar-se de | |
| try out verbo | provar, experimentar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- 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?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was trapped · were balanced · are written |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've always been · have only tested · have gotten |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | someone who trains · people who like · discipline, which means |
Pronúncia para ficar de olho
O falante usa 59 contrações e formas reduzidas, como you're, I'm, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: sixth /sɪksθ/, thigh /θaɪ/
- Os sons de “sh” e “zh”: nutrition /njuːˈtɹɪʃ.ən/, measurement /ˈmɛʒ.ə.mənt/, shortly /ˈʃɔɹtli/, essentially /ɪˈsɛnʃəli/, composition /ˌkɑm.pəˈzɪʃ.ən/
- Palavras longas — acerte a sílaba tônica: experiment /ɪkˈspɛɹ.ə.mənt/, consistently /kənˈsɪstəntli/, participant /pɑːɹˈtɪsəpənt/, statistically /stəˈtɪs.tɪ.kə.li/, technically /ˈtɛk.nɪˌkəl.i/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: workout /ˈwɝk.aʊ̯t/, experiment /ɪkˈspɛɹ.ə.mənt/, rep /ɹɛp/, measurement /ˈmɛʒ.ə.mənt/, participant /pɑːɹˈtɪsəpənt/
- /l/ final — a língua toca o céu da boca, não vira “u”: muscle /ˈmʌs.əl/, meanwhile /ˈmiːnwaɪl/, trail /tɹeɪl/, reveal /ɹɪˈviːl/, poll /poʊl/
- s + consoante no início — sem um “i” antes: statistically /stəˈtɪs.tɪ.kə.li/, slip /ˈslɪp/, skip /skɪp/, scan /skæn/, squeeze /skwiːz/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como workout, muscle, experiment.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.