The linked Tim Ferriss article mentions one-set-to-failure, and if you’re really truly maxing out you probably only need to do it a few times a week. But it’s harder to max out with bodyweight than with weights. I was also trying to suggest sets that would accommodate Alicorn’s desire not to sweat, which requirement would likely be violated by a true high intensity workout.
For workouts that don’t leave you feeling totally spent, which is generally the case with bodyweight exercises, you should take into account the total load in a day as well, and the brain-training effect of greasing the groove, for which there is substantial anecdotal evidence. It’s a non-trivial skill to be able to be able to use your true maximum strength, we’re designed to hold back in normal situations.
There is also a difference between training for muscle volume and training for strength. Obviously the two are strongly correlated, but they are not entirely the same thing. My understanding is that you want fewer, more intense reps at a time if you’re training for strength.
EDIT: Though to be honest, I only do 1-2 sets of high intensity kettlebells and 1 set of the 1-arm pushups in a week. But I’ve decided that it’s worth my time to maintain, but not to materially improve, my level of fitness at this point.
The linked Tim Ferriss article mentions one-set-to-failure, and if you’re really truly maxing out you probably only need to do it a few times a week. But it’s harder to max out with bodyweight than with weights. I was also trying to suggest sets that would accommodate Alicorn’s desire not to sweat, which requirement would likely be violated by a true high intensity workout.
For workouts that don’t leave you feeling totally spent, which is generally the case with bodyweight exercises, you should take into account the total load in a day as well, and the brain-training effect of greasing the groove, for which there is substantial anecdotal evidence. It’s a non-trivial skill to be able to be able to use your true maximum strength, we’re designed to hold back in normal situations.
There is also a difference between training for muscle volume and training for strength. Obviously the two are strongly correlated, but they are not entirely the same thing. My understanding is that you want fewer, more intense reps at a time if you’re training for strength.
EDIT: Though to be honest, I only do 1-2 sets of high intensity kettlebells and 1 set of the 1-arm pushups in a week. But I’ve decided that it’s worth my time to maintain, but not to materially improve, my level of fitness at this point.