I Made Him Train Like Me for 30 Days (INSANE Results)

15. 16. Give me 20. This is Kevin. Recently, he followed my diet plan and lost an impressive 12 pounds. But now we're taking it up a notch. Let's go, Kevin. Push. What happens if he takes on my intense training program for the next 30 days? Could what I do really work for a beginner with a completely different body type? Or will the training be too much for him both physically and mentally? Let's find out. Congrats, dude. Dude. Who's cleaning this up? People love the video so much that we're doing another one. Okay, so now for the next 30 days, you're gonna copy my training plan. Don't think I can do that. We're gonna try our best. We're gonna see what happens. We will just do a little bit of warmup. So before today, Kevin's workout plan consisted of three full body workouts per week, each being about 45 minutes long. With my programs, however, his workouts will jump to five workouts per week. We'll be training upper body on Mondays and Thursdays, lower body on Tuesdays and Fridays, and doing accessory work on Saturday, with each workout lasting at least an hour. For my own workouts, I often use a system called reverse pyramid sets. Reverse pyramid training involves doing your first set with the heaviest weight and aiming for lower reps. After that, you drop the weight by about 10% for the rest of your sets. This approach builds strength through the first heavy set, but also maximizes muscle growth by allowing you to do more reps and overall volume. Your following sets give me two more. So control. Good form, good form. Even on your last rep, though, you know how you're just like, you were done, and you're like, all right. Boom. Control. I'm tired, bro. So with Kevin and I pushing each set close to failure, our chest is going to need some time to recover between sets. But to still get the most volume out of my workouts, I like to superset my training. So while my chest is recovering, I can switch over and start working an opposing muscle group like my lats. It's a proven approach that can help you do more in less time. Slow down, slow down, slow down. There you go. Remember, don't let gravity do the work for you. On the way up, your body's going to want to just let it pull. You got to resist that. Couple more of these, there's no rest time. We're going to drop it down. All right, this is your hydration. Where's your water? Do you have a water bottle? I do, but I left protein powder in it for like a week. And now I don't want to do that again. Well, you gotta tell me these things, man. You can't be drinking 00 calories. Hey, even has protein in it. Not joshing you, dude. And even without a good source of hydration, Kevin did manage to push himself all the way to the end of the workout. Ta da. You have officially finished. Kevin is starting this program at 216 pounds. And before our first workout, I also tested his strength with max chin ups, where he managed to get two, maybe a half reps as well as his max push ups. I gave you eight, and three of those were like, we're good. If we could get 20, that would be huge. Another 30 day thing, that core brace. Back straight. There we go. Way better. Stick that butt back. Nice. Show them your calves. Oh, my God, look at these. I have to do calves today, but you, my friend, you get a free pass. But because one exercise is a great fit for me, doesn't always mean it's a great fit for Kevin. For example, when I tried running Kevin through dips, the exercise was way too challenging. So we had to swap them for an easier exercise that slightly still hits the lower chest incline. Push ups. Nice. I also noticed after seeing Kevin squat that his body is incredibly quad dominant. Whereas my body structure makes my squat naturally more glute dominant. But with all the sitting Kevin does every day, I needed to tweak his squats to hit his glutes more. And so normally he'd squat super deep, keep his torso upright, and drive his knees forward. So to work his glutes more, I had him instead focus on pushing his hips back, bending his torso over forward, and limit how much his knees were coming forward. Sit back there. Good. Not bad. Who's your favorite anime character that gives you motivation? Eren Yeager, the Attack Titan. Is that your goal physique? Yeah, he's jack to the bone. So we're going to get you to Aaron Jaeger's shape. Yeah. Okay, let's go. It's going to take a few years. All right, so the plan today is we're not going too crazy again. It's a rest day. We're still trying to get moving. We did legs yesterday, so. Exactly. We'll just do one lap, getting the legs warmed up. Now, most people associate rest days with doing absolutely nothing. At least that's what Kevin had in mind. But doing the right amount of movement can actually help speed up Kevin's muscle recovery. And not only was Kevin's poor conditioning holding him Back from his workouts in the gym. But there's some new research suggesting that improving your cardiovascular fitness may actually provide benefits in blood flow inside your muscles and lead to faster muscle growth. So today we're gonna get Kevin moving, but also do a few higher intensity workouts to get his heart really pumping. Let's go. Let's go, Kevin. Keep walking. Keep walking. Interval training. Good for the heart. Keep going. Look at everyone else just chilling. Boom. We're 47.37. That's not a bad start. That's not a bad start. It feels worse when the camera guys is like, we're gonna do two more of those. What the normal engineers have stand up at 11. Yeah. In all seriousness, it's terrible. We're just gonna do a cool down lap. You didn't even have to whip out the Naruto form would have dusted you, dude. Naruto. Woo. We're gonna give 65s a try today. Let's go, Kev. Push. And after just 10 days of my program, Kevin was already seeing his performance improve in his chest press as well as his chin ups. Come on, give me one more. Oh my God, bro. Let's freaking go, man. Now I can see why people do five days a week. You can actually exert more the full body workouts. Like by the time you're like two thirds of the way through, you're like completely gassed. Five day split is. I'm growing on saying I should do it. I'm growing on it. Okay, okay. About to head in to the office. Jeremy has me doing these hour long workouts. But there's also this secret project that I'm supposed to be working on and I think I just need way more time to work on this. This is crazy. And while I can't wait to talk more about that project Kevin was working on at the end of this video, I do want to make sure he actually has time to finish it. So I decided to run him through my go to time saving workout routine for whenever I'm personally crunched on time. So the technique I'm using here is called respite pause sets. Let's say you normally do three sets of 10 reps. That's a total of 30 reps. So with rest pause sets, you use the exact same weight and instead try to do as many reps as you can on your first set. Rest just 15 to 30 seconds, and then again try to do as many reps as you can and repeat that until you get to 30 reps total. Research suggests that this technique can get you the same and potentially even more muscle growth, yet cut down your workout time. But more than half, since you're spending far less time resting. But. But it definitely comes at a cost. I don't think this is working. Last one. I'll spot you up. All right, good. Slow on the way down, slow on the way down. Quick, but more intense. So we're gonna do that to the next exercise, the next exercise, and then you're done. You're out of here. And while we did get Kevin through his workout in just 30 minutes, he had no interest in trying this workout again. People should just do their normal set, rest their normal appropriate time, and do the best they can. But even though Kevin wasn't thrilled with my first attempt at condensing his workouts, research shows there's a much easier way to reduce his workout time while still making progress. You see, my workout program is designed to maximize gains, which means I'm doing a lot of volume, at least three to four sets for most exercises. But a recent study from my good friend Dr. Brad Schoenfeld's lab found that even doing just one set per exercise can still lead to significant gains as long as you're pushing hard enough. So while Kevin might not maximize his gains with this approach, he'd happily trade a little bit of muscle for cutting his workouts down by a third. But Kevin wasn't always excited about the exercises I planned for him. I quickly learned that squats in particular are one of his most hated movements. But rather than forcing Kevin to just grind it out, I gave him some options. One of them, the leg press, he actually seemed pretty excited about. Nice. Keep going. How would you rank the enjoyment of squats? Solid two leg press. The set you just did seven. Seven out of ten for the leg press. But will machines like the leg press still get them just as good gains compared to squats? Well, a meta analysis done back in 2022 attempted to answer that question. They compared the strength and muscle gains you get from free weights like the barbell squat or barbell bench press to machines like the leg press or Smith machine. The result? Well, whatever exercise participants trained with, they got better strength gains with, which is expected. Strength is a skill, and you get better coordinated with with exercises that you practice more often. But as for muscle growth, there were no differences. Now, keep in mind that depending on the type of machine you use and how you use it, it could work different muscles compared to the free weight version. But in the case of Kevin's leg press, I showed him a few tweaks to make it replicate his squats quite well. And since this was the first leg exercise he actually didn't seem to hate, making that switch was a no brainer. We're back on the track for another rest day. It's cold, man, but we've got records to beat. We're going to run the 200 meter again. See, we can beat Kevin's time from last time, which was 47 seconds. I'm hopeful. Let's go. Push on. Keep pushing. Keep pushing everyone. Seven, 41 seconds. That's six seconds faster than the last time. That's a PR. I never want to run again. Look at this dude. It's the final week. Oh, buddy, you're gonna be Romanian deadlifting these big 45 plates. 10. Two more, two more. Come on, come on. One more. 12, baby. Nice. Damn, dude. Look at this meaty, meaty tricep. What's the number? 2, 1. 3. 213.8. That sounds familiar. But while Kevin's weight loss hasn't actually changed much, I'm not overly concerned. With every single lift in the gym going up. And with Kevin now training with a lot more intensity and volume than he was before, there is a strong chance that he's building muscle as he's losing fat, also known as body recomposition, which is causing his weight on the scale to more or less stay the same. Even though he's making progress. As long as we're continuing to see progress and you're getting stronger, I don't care if we stay at 213.8. You know, just a number. It's just the number. That said, I have noticed that ever since we started training harder, Kevin's assumed that he can slack off on his diet. He hasn't tracked his calories as much as he used to. And I also found out that he was eating a lot more than normal on our track days, thinking he was burning a ton of calories. In reality, our whole track workout could be offset by eating just half a muffin. Now, if only there was a tool that took care of everything for you. A simple way to track both your training and your nutrition all in one place. Well, remember that secret project Kevin and I have been working on? So as great as my videos and online programs are, I still get messages from you guys all over the world asking for one on one coaching, wanting something specifically tailored for you. And trust me, as much as I would love to personally work with you guys one on one, and it just wouldn't be feasible so back in 2019, I set out to create something that could give you the personalized coaching experience you deserve. An all in one fitness and nutrition solution. That's the closest thing to being able to work with me one on one, no matter where you are in the world. And with Kevin's help, it's almost here. In the first week of January, our secret project will go live. You can check out builtwithscience.com for updates and subscribe to my YouTube channel, where I'll post the announcement. For now though, please comment below. Keep going, Kevin. To give him some encouragement not just with his fitness journey, but with finishing up this incredible project for you guys. He's also going to need a lot more than Coke Zeros because we're about to test his final results. Oh my God. That final 50 meters, when you slow down, it's all mental. I mean, a bit of it is physical, but a lot of it is mental. Go. Oh, boy. Go, dude. And when we tested Kevin's strength the following day. One, two, three. Keep going, Kev. Come on. Four. Try to give me one more. Up, up, up. Let's go. Oh, baby. His chin ups jump from two on day one all the way to five chin ups by day 30. As for his push ups. One, two. 18. Two more. Come on, Kev. All the way down. All the way down. Last one. Up 20, baby. Holy as one. We tested his final weight loss, 213.6. Kevin not only dropped three pounds on the scale, but also lost two and a half centimeters off his waistline. Considering his huge strength gains, this is a really good indication that Kevin was building muscle as he was losing fat. And you can definitely see the difference in his photos. Every day Kevin is getting just a little closer to his final Aaron Yeager form. Soon, Kevin. Very soon. I'm proud of you, man. How do you feel? Tired. Okay. But you're at least a little proud of yourself? I'm a little proud of myself, yes. Now, if you're also ready to kickstart your fitness journey, head over to builtwithscience.com take our quiz and it'll tell you which of our proven science backed plans will best suit you and your body. I also highly suggest giving this video. Watch next for the exact diet plan I personally use and got Kevin to try out, which led to amazing fat loss results. Keep your eyes peeled for my announcement next week and I'll see you guys next time.