Both of these photos were at the end of metabolic experiments. The one of the left was to see if I could hit 300lbs of bodyweight, which I couldn’t (I did gain about 30lbs of muscle and was stronger than most athletes). During that time I was exercising over 10 hours per week and eating over 90% of my calories from plant sources. The picture on the right was in 2013 at the end of a 6 month experiment where I never exercised more than 90 minutes PER WEEK. I ate almost 3lbs of grass fed beef per day during that experiment. Read carefully. A lot of exercise and near-vegan on left (I’m not advocating against this, by the way, but merely pointing out there are more factors at play in metabolism). Very little exercise and lots of red meat on right (also not advocating for this, necessarily, but again pointing out the ridiculousness of people who don’t conduct null hypothesis scientific experiments themselves and then ideologically preaching at all of us with a simple-minded argument).
The number of exercises I performed on the left per week was something like Arnold’s old regimen (up to 60 working sets per workout). On the right: deadlift; weighted pull-ups, weighted dips; sprints. That’s it.
That’s all you need. Three to five exercises where you become more skillful. That’s it, really. Pick at least one lower body structural lift. At some point in the week make an effort toward maximal heart rate.
That’s it. You don’t need hours. I’ve proven that in a dozen personal experiments. I have the data. I have the supporting biological science explanation. Don’t get caught up in programming which prevents execution.
Keep it simple.