How I Boosted My Muscle Growth With This Strength Training Program | Vishen Lakhiani

How many of you here have heard of 10x fantastic? And if you haven't, well, you're about to hear about it now. It is a remarkable process that we've been researching at mindvalley for the last two years or so to create rapid gains in muscular strength. So I want to tell you the story behind this process because this has had a transformative impact on my life and the lives of my employees, on my father. But one of the things we started doing as a company is asking ourselves why this work have to have an aging impact on human beings. Work creates stress. It takes people away from things that actually make them healthy, such as time in the gym or meditation or time with their families. How can we create a workplace where our employees actually get younger, healthier, fitter as they work? And so we built something internally in our company called the Human Advancement Lab, or HAL for short. And that's a group of employees working out together in a gym. But then the next question was, all right, if people are going to a gym, why is it that some people find that so painful? Why is it that some people go and it feels like a chore that they want to skip? How do we make going to the gym exciting, fun? How do we gamify it? And can we increase the results in a given set of time by a factor of 10? 10x. And that's where the story begins. Okay, so the fitness mindset overtook Mindvalley. But we went deep into research and R and D and remarkable transformation started occurring among our employees. That's just two guys who work at mindvalley. We have the highest ratio of six packs per meal out of for any company out there at this point. So. But the fact is, as you're going to see, the guy on the left is Jason Campbell. And Jason started out as an a fester. He attended a fest as an audience member, ended up joining Mindvalley. But for most of his life, Jason has been obese. He grew up in French Canada and had a big waistline. I'm going to show you some before and after pictures of Jason. But first let me show you what happened to me. So this is me before Wildfit, after Wildfit and then after 10x. Going through wildfit by Eric Etmeeds was transformative. I went from this to this, and this is a two month difference. So in WildFit, the first four weeks, you don't see much changes in your body. You're adapting. But then the last eight weeks, all of a sudden you're sweating off weight. It's insane. But actually, no, that's a bad metaphor. It's not coming out from sweat, by the way. It's coming out from your breath. It's carbon dioxide. You breathe out your fat. Did you guys know that? Your fat, you don't pee it out, you don't sweat it out, you breathe it out. So what's going on over there is I lost a ton of fat. All of a sudden I could wear T shirts again. But then when that happened, I had so much energy I wanted to work out. And so the next evolution at mindvalley was figuring out how can we give people muscle. So what you're seeing over there is 22% body fat, 15% body fat, 13% body fat. But between these two photos, what you're seeing is an increase in chest size and a lowering of the waist. Specifically, my chest size went from 99 to 103. My waist went from 83 to 78. All of a sudden I had to buy a whole new set of clothes. And then I had to buy another whole new set of clothes again. Over here. Now, this is Jason's transformation. When I said Jason was obese, I wasn't kidding. This is after Wildfit and this is after 10x. You can see the abs emerging, right? So all of this happened in a relatively short amount of time. So this is an example for a woman. This is Imelda van den Berg. Now, this one, as you can see, it is a three year transformation, but this is using the same strength training protocol. Now, here's what I haven't shared. This protocol requires only 15 minutes in the gym a week under pressure. Typically you would spend 30 minutes in the gym because you spend around seven minutes getting into the gym, you know, putting on your sneakers, putting on your gloves, finding the equipment, maybe waiting in line sometimes for an equipment to free up. But you're only under pressure on the machine for 15 minutes a week. That's it. Anyone can do it. But week by week, you see such incredible gains. You actually see your strength go up and that you want to come back. It becomes exciting because for the most people, when they go to the gym between Monday and then Wednesday and then Friday, they see no increase. They're doing it for maintenance and it's painful and they do it for one hour. And there's so many other better things they'd rather do for that one hour. In the case of 10x, it's 30 minutes in and out the door. 15 minutes of that, 30 minutes actually under pressure and when you're done, you are not supposed to work out again for seven days. You see, that's another myth. Your muscles need recovery time. If you go to the gym too much, you actually create, you counter the results. So in 10x, it's 15 minutes. Then you chill the fuck out and you go back to the gym one week later and you see rapid gain. So that's Imelda Vandenberg. That is her on the protocol. And this took three years. But you can see the massive transformation. It doesn't matter where you are, you can get a completely finely tuned body body with no more than 30 minutes of your time a week invested in it. Now, this doesn't mean that you can eat anything you want. You do have to start eating healthy. And if eating healthy is where you want to get to, Wildfit is definitely the way. Now, Imelda took three years because she didn't start with Wildfit. She went straight to strength training. But if you have body fat percentage of 20% or more, we always recommend you start with Wildfit. That should get your body fat percentage to maybe 15% for a guy, which is considered quite good. And then if you want to pack on muscles, you go into 10x. So there's a sequence that we put our people through. Hundreds of Mindvalley employees start with WildFit, then they go on to 10X and it applies to men and women. Now, 10X hasn't been released to the world. The reason is, is because we are still studying it. Every time we study 10x with a festers or team members who at Mindvalue we, we make a tiny adaptation. We might have one group practice creative visualization, another group not do it. And we measure, we measure everyone on 33 different variables and we see how the adaptation adjusts itself. So it's extremely science based. Now this is not a picture of Imelda. You can see the massive transformation that has occurred. Now this is the amazing one though. This is my father. So a key component of 10x is that you are going to be working out with really heavy weights. Okay? So before you start the protocol, you go to the gym and we calculate what is called your one rep max. Everyone say that with me. One rep max. Okay, so my dad calculated his one rep max for the leg press. Now the leg press, you guys have seen that machine before. My father turned 70 years old in January. And dad, I'm going to share this. Don't. Okay, so the doctor told him, he was telling me, his doctor told him, look, Mohan, you're losing so much muscle, I don't know if you live to see 75. And I know for a fact, we know true science that after the age of 30, whether you're a male or a female, you're losing 1% of your musculature every single year. And we accept that as normal. And then what happens is when you hit 70, the leading cause of death for Americans 70 and older is not cancer, it's not heart disease. The leading cause of accidental death for Americans 70 years and older, according to CBS News, is falling down. It's because their musculature has become so degraded, so weak, they fall and they break something. And I didn't want that happening to my father, right? So how could I get my father's musculature back, back to healthy levels for a 70 year old man? Now, when he first started doing this exercise, we calculated his one rep max. Now let me tell you the numbers. Okay? I can do 140 pounds. That's my one rep max for the leg press. My father could do 80. And he was telling me, bishan, I'm twice your age and I can lift half as much. This feels so bad. Four weeks later, after going through the 10x protocol, this is what happened to my dad. So check out this video. This shocked me. It was filmed on my iPhone. This would be the same weight as Bishop. Let's do it. So he's now doing, he's attempting to do 140, the same weight as me. 42 years old. Now does he do it? That's my dad's sexiest gym shirt. Now what he's doing there is a little bit of creative visualization. That's why he's breathing and closing his eyes. And this is the same weight as his 42 year old son. We didn't think he would be able to do it. And it's a one rep max because I can do it one time and he does it. But now, now dad just starts showing off. He does it a second time and then, and then he does it. He freaking does it a third time. He beats me. Amazing. What, what was his previous. Okay, so 80. Yeah. So from 80 kilograms to 150 kilograms in four weeks. 140. 140. 80 to 140 in four weeks. That's a 68% strength increase. Okay, we are seeing this across the board. Among when we did this, when we did this with people under 30 at Mindvalley, we saw that 117 minutes total of workout time in the first month caused a 25% strength increase. Now in my case, so 117 minutes, let's round it up. That's two hours a month, right? Two, literally two hours a month, 25% strength increase. Now when I did it, I had a little bit more time. So rather than go to the gym 30 minutes a week in your first month of doing 10x, your muscles adapt faster so you can actually go to the gym twice for 30 minutes twice a week for 30 minutes each. So you can. So I put in four hours, I saw a 50% strength increase. So the older you are, the higher the strength increase. My father, who's 70, a 68% strength increase. Now here's the science behind it, right? So we measure 33 different variables. That's what my charts look like. Everything is maintained on a spreadsheet. So we've been documenting this. At this point we have put 80 people through the program and what we're going to be doing here at AFES is training you guys. The basic data from the last batch was this. 117 minutes average. That's less than 30 minutes a week. 25% strength gain. Now a 25% strength gain may not sound like much, but think about it, right? Imagine if all of a sudden your body had 25% more power. Everything you do, from climbing up steps to just carrying out your day job becomes easier because you have 25% more power. Not only did I lose weight, not only can I lift more, but all of a sudden I no longer get tired at 5pm I find that my focus is better. I can run further now when I take my. And then it becomes contagious When I go to movies with my 10 year old son and my 4 year old daughter. There's the cinema and it's on the fifth floor of a mall, right? We don't take the elevator, we run up five floors. My four year old daughter now just accepts that as being normal for a four year old girl. Her legs are maybe about this tall, right? Running up five stories is like running up 15 stories for any of us. And she does that because to her it's just normal. It's become contagious. But I couldn't do that just a year back.