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).