I'm reducing my gym time (because science)

Hi {NAME}, I’ve been on a journey to find my ‘minimum effective dose’ for building strength (and muscle) lately. This means I have been trying to find what the minimum amount of heavy training I can do is to increase (not just maintain) strength. Factoring in that I do a lot of things like hiking, running, rucking and I want to be able to do those things without sacrificing muscle. Based on some newer research, I have figured out what seems to be a solid strategy for this. I’ll lay it out first, and then get into the science details afterwards: Supplementation: 5-10g Creatine spaced evenly throughout the day. NOTE THIS IS IMPERATIVE to reduce water retention. If you space your dosing out into 1-2g doses throughout the day, you will not have nearly as much bloating but still get all the strength. I recommend using these gummies from [Create]( as they are dosed at 1.5g per gummy, so you can just take a few throughout the day and not have to scoop powder. I hated taking creatine before I used these gummies because I would get puffy and traveling with it was a huge pain in the butt. The gummies make all the difference. Here is a link for 20% off to try them: [( and use code TDL20 Seriously, the literature on good quality creatine dosed properly is too good to ignore. Next up, EAAs only on my heavy training days (3x per week, more below). I was not always a fan of taking EAAs because of the insulin spike from the leucine, but considering the evidence suggesting some strength increases, I am willing to use 5-10g on my heavy training days and sip on them during my workout. Yes, they break a fast, but only if you’re officially fasting, not if you’re just "working out fasted" Between the [creatine gummies]( then EAAs added in, I have noticed a solid 10% increase in my strength. Training: 3x Per Week FULL BODY Resistance Training with minimum one full day off in between workouts (example Monday Wednesday Friday). The volume of these workouts is usually 6 sets per muscle group with drop sets on each set. So for example: - Chest 2x Exercises @ 3 Sets Each (with each set being a drop set - start at a weight and then reduce - considered one set) - Shoulders 2x Exercise @ 3 Sets with Dropsets - ALTERNATE EVERY OTHER WORKOUT Back WIDTH (lats, etc) 2x Exercises @ 3 sets with drop sets - ALTERNATE EVERY OTHER WORKOUT - Back THICKNESS (rows, T-bar, deadlift) 2x Exercises @ 3 sets (no drop sets) - Biceps and Triceps 2x Exercises EACH @ 3 Sets with Drop sets - Legs (front squats, sumo deadlift, hack squat) 2x Exercises @ 4 Sets - Additional Leg Work as needed (extensions, hamstring curls, etc) Supplementation note Creatine supplementation intra workout can be really effective too as it also helps with hydration. You can add a powder to your EAA drink or [enjoy a gummy or two]( throughout the workout. Now, the recent evidence published in "Physiology Reports" suggests, when looking at rodent model data, that working out in a hypertrophy phase too close together can cause all kinds of inflammatory signaling that blunts growth and strength. Now, we’ve known for a while that overtraining is not good, but now we are seeing mechanistic data as to how the more close together your strength training (up to 72 hours), the less growth and response. It looks like 48 hours seems to be the sweet spot for resistance training. So a 3 day split doing full body should be low enough volume to not get horrendously sore, but high enough intensity to stimulate growth. This leaves you other days for metcon style workouts, HIIT, longer duration cardio, and makes it so that your fun workouts and sports are not commandeered by resistance training. We really can get minimum effective dose with maximum results by just hitting the gym 3 days per week and the rest of the time just working out hard and having fun doing it. Just titrate your dose of creatine so you find the sweet spot for you personally. Again, easy to do with gummies because you can dose appropriately. And lastly….. 0.8-1.3g of protein per pound of bodyweight! See you tomorrow! Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States