Micro Sessions

Imagine you start sprinting for your life right now…

Anything but your best and you’ be dead before 50m…

How are you feeling after 200m?

400m?

800m?

If you’re a decent athlete less than 3 minutes have passed and you are completely destroyed.

Repeating the same the next day is all but impossible without a gun to persuade you.

Same goes for squatting as fast as you can with 50% of bodyweight for 3 minutes.

Same goes for deficit push-ups for 3 minutes.

You can get in INCREDIBLE SHAPE from consistent 1-5 minute workouts.

Here’s an example you can try now.

Hang from a chin-up bar.

Do scap pulls (arm stay straight but you use the muscle in the shoulders to move the body up and down.

Now Arching Scap Pulls (like a front lever but you don’t have to hold the lower body out)

Now pull to the muddle of a chin-up and hold for a few seconds.

Go back to the bottom and then go again but this time get to the top of the chin-up.

Complete partial repetitions there for 5-20 reps.

Slowly lower yourself to the middle and pause again.

Do as many complete reps as you can.

When you’re done…

Stay on the bar and do more scap pulls.

Then just hang.

Then go bakc about your daily business.

One of them is enough.

The body will be working for a few hours to resutrn the tissues to their resting state.

It will take 2-4 days to fully recover and adapt to the session.

This is an example of an extended set.

Micro sessions are a powerful tool for strength gain, muscle gain and fat loss.

The Bulgarians used them to the extreme with weightlifting and they outcompeted Russia and USA despite all of them using anabolics.

You don’t need anabolics to be able to train for 1-5 minutes multiple times per day.

It doesn’t need to be maximal.

You can do it.