You’ve seen it: single-leg squats on a BOSU ball while curling a kettlebell.
That’s not training. That’s a cry for attention.
Nothing builds less muscle or screams “I don’t get it” — louder.
It’s the gym equivalent of clapping when the plane lands, pointless, cringe, and somehow still a thing.
The Problem
Most guys train like they’re collecting participation trophies.
Ten exercises. Six different angles. A pump. A scroll.
Zero intent.
They think more = better.
Wrong.
You’re not building. You’re bleeding efficiency and frying your recovery.
What the Research Actually Says
Study after study confirms it:
Low-volume, high-intensity training — even single sets — beats the bloated 3x10 bro split.
A 2025 study found that just two 30-minute workouts per week delivered real strength and size gains.
Read about the study on Health.com
You don’t need more exercises.
You need better decisions — and fewer distractions.
Burn the old playbook and start training like every set actually matters.
Train Like It Counts
-Pick the best move for the muscle group.
-Start with a weight you can lift for 8 clean reps.
-Do 3 to 5 sets, leaving 1–2 in the tank - no garbage reps.
-Add 2.5–5 lbs every 1–2 weeks. (If you stall, drop to 5 reps)
Track everything. Consistency compounds.
Every set should demand focus — not feel like checking a box
The Essentials
Back — Pull-Ups, Bent-Over Rows, Seated Rows
Chest — Barbell Bench Press
Shoulders - Shoulder Press
Legs — Deadlift, Goblet Squat
If you only did these — and nothing else — you’d outlift 90% of the gym.
The key? Low reps. Heavy loads. Real recruitment.
The Two-Move Protocol
Not sure where to start? Start with this:
Alternate these two sessions 2–3 times per week.
Workout A
Pull-Ups – 4 sets
Goblet Squat – 4 sets
Workout B
Bench Press – 3–5 sets
Deadlifts – 3–5 sets
(Plug in other work if you want, but make sure you hit these basics.)
Why This Works
You’re attacking the prime movers with maximum intensity — not overwhelming your nervous system with nonsense.
Fewer decisions. Less chaos. More output.
Bottom Line
The strongest guys aren’t doing 12 exercises.
They’re just doing what matters — better.
Train Hard.
Think Deep.
Live with Intent.
— The CODE
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