Less is more

Me 189lbs with 4% BF

Your in the single digit BF%. Your shredded your ripped your cut blah blah blah… now what.

More isnt always better. In this article I will discuss how to produce muscle hypertrophy in the most efficient way. When in single digit body fat percentage its important to you to achieve two things… fullness and leanness. Over training will make you appear flat and unhealthy.

To add muscle in small or large quantities -> do the least necessary to trigger local and systematic growth mechanisms.

What we want to do is apply the minimum effective dose or MED. The MED is the smallest dose that will produce the best desired outcome. In weight training they refer to this as the “minimum effective load”. Just keep in mind when cutting and maintaining a lean look anymore training beyond the MED is wasteful.

For example when training triceps, your tricep may only require 140 seconds of tension using 30lbs every 3 days to activate its growth mechanism. Training them anymore then this will just waste your time and cause reservable gains.

Its the same as something as simple as tanning. When im at the beach I get tan within 15 minutes of sitting in the sun (pretty good right). 15 minutes is my MED for acquiring a good complexion. Anything more then 15 minutes I’m actually going to be producing adverse effects. Its going to damage my skin and I will be wasting valuable time letting my skin heal.

The two are very different examples but very similar. The more I overtrain the flatter I look. My body will go into a catabolic state and actually eat away at the muscles. With this being said I will leave you shredded people with a 3 week training program to try out. This program was designed for people who are in low body fat looking to get some fullness back but maintaining a lean physique. I actually produced some of the best gains on this program with only 90 minutes of weight training a week–

Day 1 – Legs 6 minutes of warm up, 3-4 minutes of rest in between sets.
5 sets of squats
135 lb’s x 15 reps
185 lbs’s x 10 reps
225 lbs x 8 reps
265 lbs x 5 reps
315 lbs x 2 reps
Total time in gym = 30 minutes

Day 2 – Rest

Day 3 – Chest 5 minutes warm up, 3-4 minutes of rest in between sets.
5 sets of barbell benchpress
135 lbs x 20 reps
175 lbs x 15 reps
215 lbs x 10 reps
255 lbs x 6 reps
315 lbs x 2 reps
If your up to the challenge then do the good ol fashion push up after the 5th set.
Total time in gym = 30 minutes

Day 4 – Rest

Day 5 – Back 7 minute warm up, 3-4 minutes between sets.
5 sets of deadlifts
135 lbs x 14 reps
225 lbs x 10 reps
315 lbs x  6-7 reps
405 lbs x 3 reps
455 lbs x 1 rep
Total gym time = 30 minutes

Day 6 – Rest

Day 7 – Repeat! =)

3 thoughts on “Less is more

  1. yo bro ill try it. have done it similar but i tried it with legs betweeen back and chest…im sure it will be a great tweek. Its always good for new info and challenges. thanks bro

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