The 20-Minute Workout
Exercise Designed to Fit You
To understand what we do, you need to know what exercise is. We adhere to Ken Hutchin’s original definition of exercise: "Exercise is a process whereby the body performs work of a demanding nature, in accordance with muscle and joint function, in a clinically controlled environment, within the constraints of safety, meaningfully loading the muscular structures to inroad their strength levels to stimulate a growth mechanism within minimum time."
Our science-based and proven strength training methods allow our clients to look and feel amazing in only 20-40 minutes a week. Here’s how it works:
As stated above, the primary objective of exercise is to momentarily fatigue (inroad) the muscular structures to stimulate a growth mechanism within minimum time. The goal is not to arbitrarily make weights go up and down. Exercise is simply a tool to build strength, not a platform to demonstrate strength.
Utilizing very slow and controlled movement, combined with meaningful resistance and perfect form, your muscles encounter continuous tension and fatigue quickly and deeply. Within a couple of minutes, your muscles will be rendered momentarily useless.This deep inroad acts as a strong message (what we call a “stimulus”) sent to your body that it must upgrade and get stronger.
Slow movement speeds are important for three reasons:
- Safety - Excessive force can cause injury. Force is minimized when acceleration is minimized.
- Momentum - Momentum partially unloads the targeted musculature. Eliminating momentum is key in achieving efficient and effective inroading, and therefore, results.
- Intellectual Awareness -Moving slowly allows the subject to think about what they’re doing. It allows for mental clarity and concentration. Your muscles work harder AND SAFER as a result.
To understand the efficiency of our workout, we need to understand the inverse relationship that exists between Volume (Duration) and Intensity (degree of momentary effort applied) in exercise. As shown in the chart below, if you engage in an activity that is high in volume (i.e. a long run), it must be low intensity (You can’t sprint a marathon). On the other end of the spectrum, if you have an activity that is high intensity (i.e. a sprint), it must be low in volume (you can’t sprint for more than a minute or two).
The same relationship exists in strength training. You can either train Hard- OR- you can train Long. You cannot train Hard AND Long as it would be physically impossible to do so.
To keep your personal training session as short, effective, and safe as possible, you will engage in a high intensity, low force, full body, strength training workout. When done correctly, your 20 minute workout will be very challenging and intense. Again, when intensity goes up, volume must go down. 20 Minutes with My Strength Studio is very intense, and therefore, brief. But we do this in a very SAFE manner.
Utilizing very slow movement and meaningful resistance, the desired muscle group will encounter continuous tension and will fatigue (what we call “Inroad”) quickly and deeply. Deep Inroading of your muscles acts as information (what we call a “stimulus”) sent to your body that it must upgrade and get stronger since it was not capable to handle the demands of the workout. Sending this signal to the body IS the main focus of each workout. Our clients care about the quality of their workout; not if they made weights go up and down. The focus is building strength, not demonstrating strength. When you move slowly, your muscles can’t rely on momentum, so they are forced to work harder through the entire range of motion. Slow motion strength training also reduces the risk of injury by not allowing abrupt and unsafe movements. Remember, Force = Mass x Acceleration. If you can minimize acceleration, you can minimize force, thereby making your exercise much safer. Slow motion resistance training also makes it possible for a greater mind-body connection, mental clarity and concentration. Your muscles work harder AND SAFER as a result.
So, why only 1-2 workouts per week?
When we apply the stimulus to the body (the workout), we are telling your body it needs to upgrade and adapt. However, these changes and adaptations don’t occur overnight. Most people require at least 72 hours before their body recovers and make the necessary adaptations and improvements from the stimulus. If you perform our 20 Minute workout more frequently than 2x per week, you run into the risk of overtraining. Overtraining usually leads to a plateau, regression, or worse, an injury. Conventional wisdom would tell you to train more to get more results. We do the opposite and have you workout even less frequently. Maybe sometimes only 1 workout every 7-10 days.