Worlds Most Shredded 55 Year Old Reveals Training Philosophy to Stay Under 5% Bodyfat Year Round

Intro 0s

• Bill MAA is known on Instagram for his unorthodox workout methods and exceptionally shredded physique 0s.
• He incorporates various workout modalities that may appear extreme but have contributed to his long-term success 8s.
• Bill MAA has been training for a long time, and his physique is a testament to his dedication and consistency 16s.
• The discussion aims to uncover the key fundamentals for longevity in training, with a focus on the most important factors for achieving and maintaining a high level of physical fitness 22s.
• The conversation seeks to identify the top principles that have enabled Bill MAA to maintain his physique over time 28s.

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Ambidexterity & Symmetry 1m20s

• At a young age, Bruce Lee's martial arts skills and physique inspired a lifelong interest in training and physical development, starting with martial arts, push-ups, and heavy bag punching at around eight years old 1m23s.
• Initially, there was a tendency to favor the dominant right side, but a friend formally trained in karate pointed out the lack of a left side, introducing the principle of symmetry and the importance of ambidexterity 2m20s.
• Symmetry is considered a foundational principle, allowing for even physical development and reducing the risk of wearing out one side of the body twice as fast 3m39s.
• The goal of ambidexterity is to become so proficient with the non-dominant side that it's difficult to distinguish between the two, creating a sense of confusion when asked to perform tasks with a specific side 3m22s.
• Being symmetrical allows gravity to enter the physical environment evenly, reducing wear and tear on the body 3m35s.
• It's better to be average but able to perform tasks symmetrically than to be highly proficient on one side, as seen in sports like tennis 4m1s.
• The idea of two-handed tennis is proposed as a more interesting and symmetrical sport, similar to martial arts like Eskrima or Kali 4m29s.
• Ambidexterity is a key principle to focus on before other aspects of training, and it's essential to incorporate it into daily life and physical development 4m38s.
• As one gets older, it's crucial to reassess training methods and focus on more balanced and symmetrical approaches, rather than pushing for high reps or long training sessions 4m45s.
• A personal experience with cancer at 42 led to a reevaluation of training methods and a greater emphasis on breathing, symmetry, and ambidexterity 5m23s.

Proper Breathing Technique 5m42s

• Proper breathing technique is crucial, as it was discovered to be essential during chemotherapy treatment, and this realization was later carried over into training, connecting certain breathing patterns with longer form movements, which has been transformative 5m52s.
• Breathing is now used as a platform to strengthen breathing patterns or the breathing mechanism, rather than just enhancing physical performance, and it serves as a governor switch to determine the appropriate weight or speed 6m37s.
• If proper breathing is not possible with a given load or at a certain velocity, it indicates that it's time to stop, and breathing dictates whether to do another repetition or if the weight is appropriate 6m53s.
• The focus is not on maximizing time under tension, but rather on the breathing exercise or meditation being performed, such as holding a squat at the bottom and breathing 7m28s.
• This approach has led to changes in blood panels, including decreases in testosterone and growth hormone, which is normal and natural given the individual's age 7m52s.
• The training style has shifted from grinding and blasting to a more focused approach, prioritizing breathing and resulting in less soreness and achiness 7m43s.

Train According to Feeling 8m9s

• Training is done according to intuitive feelings, without measuring specific numbers, and instead correlating those feelings with physical changes 8m12s.
• Workouts are performed at 75 to 80% of maximum capacity, whether that's weight lifted or number of reps, and sets are not taken to failure 8m25s.
• Occasionally, maximal efforts are tested, but most workouts posted are not maximal efforts and should be performed with a full and controlled range of motion 8m46s.
• Breathing is indexed to ensure every repetition is identical to the previous one, and workouts stop when breathing patterns collapse and can no longer be maintained 9m3s.
• Rest and recovery are prioritized, and sets are not rushed, focusing on moving perfectly rather than taking sets to maximum capacity 9m31s.

Proper Rest Periods 9m46s

• Longer rest periods between sets are essential for adequate recovery, especially for individuals with high energy levels or ADHD, as it allows the nervous system to figure out a better and more efficient way to pattern the exercise, even if it was not performed perfectly 9m47s.
• During rest periods, the nervous system is working to recruit more motor units or change the sequence in which these motor units were firing to improve performance on the next repetition 10m25s.
• Exceeding hormonal capacity by pulverizing the nervous system with excess weight, repetitions, or time under tension can be counterproductive and lead to decreased performance 11m5s.
• Training should be tailored to accommodate individual hormonal environments, rather than solely focusing on achieving the biggest muscles or getting ripped 12m1s.
• Genetics play a significant role in muscle appearance, but creating a strong mind-body connection and focusing on proper form and technique during every exercise can help achieve desired results 12m25s.
• It is essential to listen to one's body and adjust training accordingly, as individual work capacity and hormonal environments can change over time, especially due to factors such as age, health conditions, or chemotherapy 11m37s.

Leverage & Body Posture 12m49s

• A deliberate starting position is taken by standing tall, flaring the lats, and making a big body to set the shoulder blades symmetrically and remove axial slack from the spine 12m53s.
• This starting platform creates long and inefficient levers, which are then used to generate tension by over-tensing everything, rather than trying to shorten the levers 13m34s.
• The goal is not to lift the heaviest weights, but to produce a platform with the longest levers possible to generate muscular tension against the weight 14m24s.
• This approach is referred to as "over tens engine" and involves using the weight as a tool to generate muscular tension, rather than just lifting the weight 15m6s.
• A symmetrically long posture is maintained by doing exercises like deadlifts and squats with feet touching, which creates the longest levers possible 15m23s.
• Using a deficit or a narrow stance can also help to generate tension within the body, even with moderate weights 15m36s.
• This approach has been helpful in retaining muscle mass and is easier on the joints 16m6s.
• The repetition range for a given set is not specified, but it is mentioned that it takes a long time to complete certain exercises, and the repetition range is likely to be higher for certain exercises like kettle bells 16m55s.

Low Reps with a Focus on Technique 17m0s

• The focus is on low reps with a focus on technique, with three reps being the standard, and if a given load can be handled perfectly for three reps, the energy is saved for a heavier weight to produce the same movement 17m3s.
• High reps are rarely done, with 20 reps being considered high, and the preferred rep range is one to three, with the goal of using a heavier weight and testing it for a single rep 17m34s.
• The workout style is adaptable, and if a movement can be done with a heavier weight, the weight is increased, and if it feels good, another rep is added, but the goal is to never be exhausted after a workout 19m11s.
• The importance of working within a budget and not overexerting is emphasized, with the goal of always having energy left over after a workout, and not feeling tired or exhausted 19m31s.
• The approach to working out is influenced by having ADHD, which makes it difficult to focus for long periods, and the preference is for shorter, more intense workouts 18m58s.
• The example of doing an L-sit from a chair is given, which took five tries to complete, and the importance of proper technique, such as getting tall, shrugging the shoulders, and firing the lats, is highlighted 17m55s.
• The goal is to always have energy left over after a workout, and to be able to go on with the evening or day without feeling tired or exhausted 19m20s.