Short Version: How 15-30 Minutes of Super Slow (HIT) Training and Time Static Contraction Replaces Hours at the Gym

This statement is more of a “screw you” to the fitness industry for persuading people that they need to spend several hours per week, four to five days per week, in the gym for their health.

For the past year, I’ve been doing super slow training, which involves a high-intensity single set taken to failure. I train only once or sometimes twice per week, with workouts that last only 12-15 minutes.

Let that sink in, each workout one or two times per week, and each time, I do only one set, taken to failure for a total of 12-15 minutes per workout.

That’s a maximum of 30 minutes per week of training.

I also use a training technique called time static contraction, which involves holding a position without movement. Despite being around since the 70s, it’s not widely known or practiced, due to mainstream health and fitness brainwashing propaganda.

It’s a common misconception that multiple sets are needed to stimulate the body for optimal results. I used to believe this too, but now I know that all you need is one set taken to muscle failure to stimulate all the trainable factors of functional ability. So why do multiple sets when one set taken to failure is sufficient? Fear of missing out (FOMO) is a typical answer, but ignorance can also play a role.

To illustrate this point, let’s imagine clicking the button for an elevator. For a logical person, they just have to wait for the elevator to come to them. Clicking the button multiple times won’t make the elevator arrive any faster. Similarly, in multiple set training, people are often clicking the “elevator button” repeatedly, thinking that it will speed up the adaptive response. However, all it really takes is one proper set taken to muscle failure for the stimulus to be applied.

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