How to Workout Once a Week And Make Gains
Like a lot of adults, you may not have the time to exercise and make gains. But with this training technique I recently discovered, you will be able to make gains with only 40 minutes spent a week.
So, I was doom-scrolling the other day, and I came across Jack Woods and his most potent training technique. And honestly, it’s brilliant.
For those who don’t want to watch the 12-minute video, he says to do the eccentric portion of the movement at maximum intensity to the point where you are forced to lower down. This allows you to build more muscle because your body is 120–170% stronger during the eccentric portion. A lot of times when you train you don’t train to the maximum compacity, and progressive overload is needed to build muscle. This allows you to build muscle without having to train often because of how taxing failure training can be on the CNS it is better to not train often with this technique.
You do full ROM reps for each repetition. During the eccentric, maximal amount of intensity and the concentric, you make it easy enough to complete the rep without reducing too much intensity, doing one set. So basically for 40 minutes a week, you’re going to be going through absolutely hell.
Rep Ranges and Exercise Selection
For this training program, you take exercises to failure and then regress exercises to progression to failure. For example, HSPU than to incline pike pushups. 1–3 rep range at least 1 rep, and everything else is considered a bonus. The amount of reps depends on how intense the set is. Longer rep time means less amount of reps and short rep time means more reps.
In the video, he discusses exercise selection will be based on the different places of the field. So for push and pull vertical and horizontal, than an ab exercise and leg exercise. Then you regress the exercises for each set.
If you are interested in Jack Woods's video, the link is the title of “Conclusion.” This exercise technique is a great way to make gains without having to work as hard as the next guy. One thing I would like to mention, failure training is not beginner-friendly. If you are a beginner, it’s best to focus on normal reps and build your strength first before moving on to this technique.
