1WorkoutPerWeek Training Method
What exercise is for:
- Obtaining a younger appearance, for both males and females
- Strength and Mobility
- Increasing TDEE (in other words, being able to eat more without gaining fat)
This is all accomplished from gaining muscle.
What exercise is NOT for:
- Burning Calories
(Refer to the FAQ on FatLossTimeline.com)
Proper Exercise Can take as little as...
The Science: How it's possible
Henneman's Size Principle
Motor Units in muscle that create force to create movement
Small and Large Motor Units
In a Nutshell...
- Henneman's Size Principle points out the existence of small and large motor units in muscles
- Small motor units are relatively weak and are recruited first when demand is placed on a muscle; Large motor units are relatively strong and are recruited last when demand is placed on a muscle.
- Fatiguing motor units stimulates 2 key adaptations of motor units in muscles after recovery: Increased Muscle Size and Strength.
- Small motor units fatigue after a long time, recover quickly when fatigued (after seconds to minutes), and grow only a little after recovering from fatigue: Large motor units fatigue after a short time, recover slowly when fatigued (after days), and grow a lot after recovering from fatigue:
Citation: Henneman, Elwood. “Relation between Size of Neurons and Their Susceptibility to Discharge.” Science 126, no. 3287 (1957): 1345–47. http://www.jstor.org/stable/1752769.
What does this mean for your exercise?
- For proper exercise, you should fatigue all motor units in a given muscle, from smallest to largest, quickly, or else your muscle's small motor units will recover before you fatigue large motor units. Quick fatigue is actually the best exercise!
- This quick fatigue makes your workouts short. In total for all muscles in your body, this adds up to less than 15 minutes for a complete full body workout!
- Because large motor units take days to recover and adapt, you should wait several days before exercising again, on average, a full 7 days! If you don't wait, you will actually overtrain, so rest up!
- In Short: Step 1) Fatigue all motor units, from small to large, for all muscles in your body. Step 2) Give your body time and nutrients to Recover. Step 3) Give your body time and nutrients to Adapt with Increased Muscle Size and Muscle Strength. 4) Repeat.
With this knowledge you can...
- Use this principle to properly exercise just 1 time per week for just 15 minutes!
- Schedule your 1 weekly workout when nobody is at the gym and train, in privacy, with all the equipment to yourself!
Say Goodbye to...
- crowded gyms
- waiting for other people to finish with equipment
- gym "bros"
- gym "influencers" filming at the gym
- waking up early before work to workout
- working out after work during the rush when you're tired
Learning the 1WorkoutPerWeek Exercise Method
Get the 1 Workout Per Week Training Manual For Free
You'll learn:
- How to apply Henneman's Size Principle to properly fatigue motor units and stimulate your muscles, for maximum muscle size and strength improvements, with 1, 15-Minute workout each week.
- How to fatigue all motor units safely
- How to properly recover after a workout
- How to adjust your workout routines for your specific goals and starting point
- And much more!
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