How Many Times A Week Should You Workout (Science-Based)
ฝัง
- เผยแพร่เมื่อ 13 ต.ค. 2024
- Should you work out 3, 5, 6, or 7 days a week for optimal results? Find out how many times a week you should work out and the best workout split for you to build muscle faster. Training 3 days vs 6 days requires a different approach. Deciding on whether to do full-body or split training is another factor reviewed in this video. So whether you just want to find out how often you should bench press or if you want detailed planning on how to set up your weightlifting routine, this video will help.
🔥 FREE 6 Week Shred: bit.ly/2Bv8CL4
📲 FREE Diet/Workout Planner Tool: bit.ly/2N41lTX
We only have 24 hours a day, and 7 days a week to build muscle, burn fat, and improve our body composition. Since time is so limited many people believe that they can condense their workout to no more than 3 days a week while still achieving optimal results. Meanwhile on the other side of the spectrum...is the belief that you can get much faster results by working out more frequently, so 5, 6, or even 7 days a week. Some advanced athletes even swear by double training sessions where they train once in the morning and once at night multiple times a week. So which is best?
Common sense would make it seem that working out more often will automatically lead to more muscle growth and better overall results. And this is true to a degree. To maximize muscle growth, you have to do enough training volume. To put it simply total training volume is essentially sets x reps x weight load. So if you keep everything else the same in your workout but find a way to increase either the number of sets, reps, or the weight load that you're using every week you're increasing total training volume, which is a potent stimulus for muscle growth. In fact, a meta-analysis found a dose-response relationship between training volume and muscle growth. The more sets people performed, the more muscle they put on. (6) Other studies also come to the same conclusion. (7)
So, which workout split do you think will be easier to get a higher training volume out of? Well if you're only hitting the gym 3 days a week it's most likely going to be harder to hit all the muscles in your body with the same amount of sets, reps, and intensity that you would be able to get out of hitting the gym let's say 5, 6, or 7 days a week. If you work out 6 days a week for example you can use a split training routine like chest and back on one day, legs the next day, and shoulders, biceps, triceps, and abs on the 3rd day. Then take a day off and repeat the entire process. With this split, you'd be breaking down each muscle in your body twice every week, while still getting at least 48 to 72 hours of rest for each muscle group between workouts. Meanwhile, if you're only training 3 days per week and you try a split training routine where you spend day 1 working specifically on just chest and back, you'd still have to train the rest of your body during the other two workout days of the week, leaving no time for a second chest and back session during that week. A good way to get around this problem with a 3 day a week split is to train your entire body during every session.
This allows you to train each muscle more than just once a week and training a muscle more often has been proven to lead to more muscle growth even when total training volume is matched (20) In fact we have a randomized control trial where researchers evaluated the difference in muscle growth between training a muscle once or three times per week while maintaining a similar total training volume between groups. The results showed that those who trained their muscles three times a week gained much more muscle than the participants that worked out less often. (21) For example when researchers performed an ultrasound on a section of the quads known as the vastus lateralis there was a 6.7 percent increase for the 3 times per week group versus only a 2.1 percent increase for the 1 time per week group. (22) In another study (23) participants either performed all their weekly exercise volume in one giant full-body workout or spread out the same training volume over three smaller full-body sessions. And once again, those who trained more often gained significantly more muscle. The once-a-week group enhanced lean body mass by only 1% meanwhile the three-times-per-week group gained 8%, which is a huge difference and many other studies also show similar results.(24)
So we can say for sure that it's not optimal to train each muscle only once per week. One reason for this is that you'll be able to do fewer quality sets per muscle group. What I mean is, After you've already done a few heavy sets for a muscle, the amount of force you'll be able to produce during later sets will be reduced. On the other hand, if you spread that volume out more evenly over the week, you'll be able to push yourself and perform at a higher level during each set because you'll be less fatigued at the start of each set....
![[DRIP] ‘CLIK CLAK’ PREVIEW](http://i.ytimg.com/vi/bcxkcOSbpac/mqdefault.jpg)
References:
1. A meta-analysis found a dose-response relationship between training volume and muscle growth in trained lifters. The more sets subjects did, the more muscle they gained.
pubmed.ncbi.nlm.nih.gov/27433992/
2. Neuromuscular and hormonal responses in elite athletes to two successive strength training sessions in one day
pubmed.ncbi.nlm.nih.gov/3349977/
3. Olympic powerlifters train up to 18 times a week
- Zatsiorsky V, Kraemer WJ. Science and Practice of Strength Training. 2nd ed. Champaign (IL): Human Kinetics; 2006
- Fleck SJ, Kraemer WJ. Designing Resistance Training Programs. 2nd ed. Champaign (IL): Human Kinetics Books; 1997. p. 1-115.
4. "The findings suggest a potentially superior hypertrophic benefit to higher weekly" resistance training frequencies.
www.ncbi.nlm.nih.gov/pubmed/25932981
5. Ultrasound imaging of the forearm flexors showed that both the TOTAL and SPLIT groups increased MT from baseline to poststudy by 3.2 mm (6.5%) and 2.1 mm (4.4%), respectively
www.ncbi.nlm.nih.gov/pubmed/25932981
6. Ultrasound imaging of the vastus lateralis showed that both the TOTAL and SPLIT groups increased MT from baseline to post study by 3.6 mm (6.7%) and 1.2 mm (2.1%), respectively
www.ncbi.nlm.nih.gov/pubmed/25932981
7. The once-a-week group enhanced lean body mass by only 1% meanwhile the three times per week group gained 8%
journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx
8. A higher training frequency for each muscle group can yield better results in terms of muscle growth
journals.lww.com/nsca-jscr/Abstract/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.aspx
www.ncbi.nlm.nih.gov/pubmed/25932981
www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/
journals.lww.com/nsca-jscr/Citation/2019/07001/High_Resistance_Training_Frequency_Enhances_Muscle.16.aspx
github.com/linkel/Ligand/blob/master/content/Norwegian_High_Frequency_Programs.md.
9. Protein synthesis levels generally only stay elevated for up to about 72 hours after a workout
See Fig 1.
sci-hub.tw/www.ncbi.nlm.nih.gov/pubmed/25739559
The triangles indicate trained individuals. The boxes untrained ones.
Thank you for the informative video footage.
I give up. I work out but no gains. Imma have to bye bye to the world
Bro
What should be the perfect ratio of volume for training each muscle.
Which muscle should we train more which we should train less
@@ramzikhan6625 train compound more train limbs less
Only way I could train 18 times a week is if I was on some juice no thanks
People forget that this is a long term commitment, do not rush it because consistency is the key.
Say it again ! It's really the key tbh
Exactly correct! for example Bruce Lee did not get his physique overnight.
And diet
Totally
Thanks
if fitness is not your lifestyle, instead something you do for your health, then 3 times a week is more than enough, add little cardio to the mix too for your hearth and you have an attractive body and good health. don't overthink and overcomplicate this thing and live your life. there's so much more in life than building somekind of supermuscle.
Correct. A lot of people miss out the idea of healthy. People immediately except you to train for muscles to look like Zeus
Get out of here! Gym is life. Gainz!!!!!
Bro if that's your mindset, that's fine, but this channel is not for you
Yea why not work out more? it doesn‘t take away time from living life and it‘s really fun anyways. If I don‘t work out on a day I am unproductive as hell
I work 30-40 hours a week and I’m an mma fighter and it takes over your life for sure, I only have time for bodybuilding style training on weekends, and I even have combat sessions on Saturday mornings…. I can eat 5/6 thousand calories on average a day and my body stays the same, but 80% whole healthful food. You are right for somebody who just wants to improve the way they look they don’t have to spend hours in the gym every single day and j instead spend less time and focus on adjusting their diets and how they recover
I am 80 years old and do a full body workout 3 days a week. This has worked out good for me.
Same, plus you save gas money. I do full body Sunday, Tuesday, and Thursday.
@@grippler3166Please, what exercises do you do? How many sets and reps in general?
@abyssmaster4181
1. 10 pull ups
2. 10 dips
3. 3 sets of 10 Leg curls (quads)
4. 3 sets of 10 Reverse leg curls (hamstrings)
5. 10 chinups
6. 10 dips
7. 3 sets of 10 Donkey kick machine (glutes)
8. 3 sets of 10 Overhead shoulder press
9. 3 sets of 10 incline press with dumbbells.
10. 3 sets of 10 back rows.
11. 3 sets of 10 Hindu squats
12. 5 pull ups. 5 chin ups.
13. 10 dips
14. 25 push-ups.
15. Walk 5 min on treadmill.
16. 3 sets of 10 biceps curls.
17. 3 sets of 10 reverse biceps curls (knuckles facing up)
18. 3 sets of 10 tricep pull downs.
19. 3 sets of 10 shoulder shrugs with dumbbells.
How long does it typically take for you to do all these excercises?
@@grippler3166you do that every gym day!?
Been training 3 times per week 30 min sessions for last 40 years..still in decent shape in 50s!!!
Just checked your channel garageman not bad shape for an old man keep it up grandpa 🔥💪
Do you take any supplements for the wear and tear and general joint health? I am over 50 as well and i am starting to have sore joints.
im pretty sure this isnt about being in shape
its about being as big and strong as possible
but yeah you are in shape for sure
@@andyfit9746. 50's an old man? HaHa! You must be some little junior squirt that has no clue yet what life is all about.
3-4 days hit the spot for me. I use to go 6x a week but its not healthy if you dont have that much time. Keep it balanced!
I do 6 times a week but I only workout for 60 min
1h
Do you think working out 6 or 7 days is good if you have time on your hands?
I use to do that but then body was always sore and never made time to work on flexibility
@@Mafiastyle4k same, growth rate big different with this routine. Ask any expert, they tell you you need to stimulate that. muscle at least 3x a week. 6 days 45 to an hour workout the best.
Three-day week is perfect for a 9 to 5 work week. It gives you enough time to recover. Also, three days a week with a somewhat healthy diet will keep you looking good, feeling good, and having good social relationships, which is also suitable for health.
Excelente resumen en un solo párrafo!
When you say 3 day week, do you mean work each muscle group once a week?
@@duneydunebug8718 yes and no, it depends on your goals. If you wan to focus on specific muscle groups, such as the chest and biceps, you should consider incorporating exercises that target these areas two days out of the three days per week.
It is important to note the interplay between different muscle groups during workouts. For example, when you perform back exercises, your biceps are also engaged as secondary muscles, and similarly, when working on the chest, your triceps are activated. This synergistic relationship should be considered when designing your workout plan to maximize efficiency and recovery while minimizing the risk of overtraining. I’ll add to the comments and tag you with a workout plan tomorrow as an example for a three day week focusing on chest and arms.
Honeslty I Think 3 to 4 times a week is probably the best range for sustainability in the long term. You can work, have a social life and time for yourself with that regiment.
Yep, if you train 6 times to 7 times a week then you don't have life and you will get fatigue
@@charlesa1234 basically like the dude in the video says how he splits his, monday upper body, tuesday lower, weds break, thurs upper, friday lower, seems like a good split tbh
@@CoCo.-_- push pull is also a good split. chest-quads, back-hams.
fb - push - pull is a 3 day per week solution.
@@CoCo.-_-he is still basically young and makes a living from this.
@@charlesa1234 Kid’s argument
I work out every day but only strenuously 3 times. Working out everyday has helped me prevent stiffness and joint pain. Just doing stretches on days off makes a big difference in preventing injury
You start any set at light weights to stretch out, then work up.
😶
agreed.
if you mix it up with, say... 1 or 2 days of some simple cardio, you should be just fine.
Technically you train your entire body muscles twice a week.
1- If you start with Chest and Shoulder, you technically involve your triceps and to some extend back.
2- Lower body is the involvement of the entire lower body including your lower back as well.
3- Back - While doing back exercise you cover the entire back and technically their is the involvement of your biceps, shoulder and the upper chest.
4- In arms day- Total training of the arms both biceps, tricep.
5- if you take a one cardio session again your lower body is geeting involved.
So you are training your entire body twice a week. One workout directly focuses on that particular muscles and the other workout indirectly involved the already trained muscles
Full body 4-5 times a week mixed with a few isolation excercises for lagging muscles (biceps, triceps, calves, side / rear delts) works for me just fine. Meaning I'm capable of maintaining progressive overload while enjoying the sessions without feeling overly sore and mentally down.
And you believe you have enough rest to build back the muscle you're tearing down? What supplements are you taking?
@@lawrencegoldman1823 Yes I do. If I wouldn´t, I wouldn´t be able to maintain my progress, don´t you think? I mean the muscle needs to repair in order to grow stronger. Therefore the progressive overload seems like a pretty accurate measure of whether the muscles are able to regenerate.
As for suplements, I´m taking creatine monohydrate combined with whey protein. That´s it. But it´s fair to say with this training plan, I mostly don´t train to failure on most sets. I tried on a few occasions and I was unable to train the next day due to being sore and weak. So that´s that.
@@adamvrana1688 if you want to do reps to failure like I do, take some bcaa. No soreness whatsoever.
Should I take rest days if I do 150 pushups a day. I don't feel sore at all and have been making improvements in strength and muscle
@@lawrencegoldman1823 i train 6 day in a week (main priority :- going to failure 🗿)
In 4 days i will cover all body parts then repeat
I think recovery depends on body to body (without supplements)
I workout 6-7 days a week for my mental health. Working out helps to relieve stress and increases my mood! I workout anywhere from 4-6am and sometimes include an evening walk in nature after work.
Do you ever sleep?
@@cullenatwood5149 in bed by 8pm during the week! About 7-9 hrs of sleep! Lol!
4 days a week works for me upper twice and lower twice 👍🏾
And how are your arms? I was thinking about this split too
I wanna look like you. Those big arms are goals. But I'm not growing that much mo matter how hard i train😢
@@rusosingam6220 eat more
Trust me bro that’s the wave
Exactly thats the best
Doing a 3 day a week bro split is completely fine. You'll still grow muscle and you'll still get gains.
Is it optimal? No. Can you still get a good body? Yes. In fact, if you are a beginner and you love doing a 3day bro split, the loving it is the main reason you should keep doing it. Doing 3 full body workouts will definitely be better for gains, but if you don't enjoy it as much, then you are more likely to give up.
true
Absolutely. Five weeks of doing basic exercises with barbell, squats 5x8 Monday, bench push-ups 5x8 Tuesday and dead-lift 5x8 Wednesday , with same squats+push-ups, but just 60% of weights in Friday gave me way more muscle mass than more than a year training 4-5 times a week with a wide variety of exercises.
He brings up a very good point. Less leg days. Thanks Max
Ive doubled my workout this past year to see what would happen. Been having best growth ever. Excellent info.
So for you, what is doubled mean exactly?
0 doubled is still 0😂
1. Genetics
2. Healthy eating
3. Consistency
After 35 years off working out and now at 50 I know what works for me, we r all different you gotta figure out YOU. And that will take years once you start working out. What worked for me after many years of training.
Example: biceps, 4 exercises 4 sets each exercise, 2 min break before starting bicep workout number 2 , 10 second rest between sets done in about 20 min, if you can do another set after that you didn't hit it hard enough. For bigger muscle groups (chest, back etc) 3 minutes breaks before next exercise and 20 seconds in between sets, and another (1set) of biceps after a back workout a few days later. (Like Mike mentzer's H.I.T. with a bit of a twist)
My biggest mistake was spending too much time in the gym wearing out my joints when I got better results with quick burst workouts, and approximately 8 days rest before next bicep day other then the one set of 4 on back day. But that's just me, good luck on your Journey.
Hard work>>>>genetics
@@ingoiileka9733 Always my friend trains 6 times a week with superior technique and eats average, smokes and does weed+ heavy drinking in weekends. And he has a bodybuilder body after 5 years+
Look at Bruce Lee. He didn't have crazy genetics. Just crazy work ethic. Genetics is just a good advantage, it doesn't matter that much.
@@CraftyLemons The difference between Ronnie Coleman and any other man. Is that Ronnie Cole used millions on dollars on coaches, steroids and training programs, worked out 2 times a day 6 times a week, ate 8 meals, and sleept 10 hours a day for 30 years straight. Using skilled ways of technique in all areas.
@@ChrisAnderson1986and he can barely walk now
I ended up working out twice a week, due to my work schedule. However, if I'm off the whole week, then it's a chance or possibility that I'd workout 4 or 5 days the entire week. I always love to do it in the morning because it's a lot easier and better.
Overall, I always like to workout on my free time.
4 days a week. Take it or leave it
:(
Makes sense
I do it 3-4 times a week. Every other day so it varies from 3-4
That is what I'm working for I'll take it 💪
8 days a week.
In the past 30 years of training I have deduced it to PPL (3 day split twice per week. Push, Pull, Legs, Push, Pull, Legs and Sunday Off)). Fully battle tested with maximum results.
Push: Chest, Shoulders, triceps
Pull: Back, Biceps, rear delts
Legs: Quads, hamstring, calphs and upper body Traps (traps can also be done on Push or Pull instead)
This way every muscle gets hit twice per week and receives the full 72 hours of recovery/growth.
No need for me to add my own comment: this is almost exactly what I do and the results are amazing! I do push, pull, lower body (I add abs on leg day). Good post!
I love the fact that I just wound up doing it like this myself, during covid I just did a simple workout in the park comprised of:
1 leg exercise + pullups + dips/pushups + some weak ass wall push up attempts, but I did that 3-4 times a week, it only took like 25 minutes, got to the biggest I had ever been, with barely any soreness along the way.
Applying this periodization in the gym is so great, every workout is a banger, so much intensity in every rep, 20-25 sets max, 45 minutes and you're out of there.
Walking five days and doing one upper, one lower body a week and I gained a pound of muscle. Super happy about it!! Except it took 5 months.
Thats because you did strength training only 2x per week and your diet might not have contained enough fat
@@eivindgjengstjohansen9625 " one upper, one lower body a week" i would say it was once a week, as she seperated upper and lower, i think 2 times a week per muscle group is the best for your time, probs best to seperate it into 4 workouts a week, i do something similar but i also add ontop calisthenics on another day so basically "5 workout days" or 3 seperate ones working on the same muscle groups with a day break spliting them apart to leave recovery time
I have never commented in this channel but u helped me a lot i am an old follower . And every time i see one of your videos i get a huge motivation to keep my journey circling
Thank you 👍🏼🙌🏼
6 body parts: I do abs with any other body group. Then you have 4 body groups left. Then one day of cardio. So 6 days a week workout with one day of rest. so 6-7 hours a week. Legs takes me 2 hours by itself so 8 hours a week.
My current routine:M/TH=squats, oh press, lat pulldowns. T/F=deadlift, bench press, cable rows. W/SA=rack pulls, dips, preacher curls. All done as a 3-way superset.
All depends on rest, nutrition and genetics. I train everyday sometimes twice a day. Hit different muscle groups and lift to maximum.
I do 3 workouts a week, about 45-55 minutes actively lifting (with the 1-2 min rests of course, but no shower or warmup or travel or anything counted), usually 6 exercises each of 3-4 sets, so average 21 sets per workout. Always some 2x heavy compound exercises like deadlift, squat, bench press, some 2x medium compound like pushups, chinups, rows and some 2x isolation like biceps, triceps, shoulders. Works quite well, fits into a working life and going out with friends.
I'm 45 y/o and I was physically fit when I was in the US Army, but since I left in 2012, I wasn't as passionate about being physically fit until Jan 2023. Since then I've been working my way up with the help of your channel and other youtube channels. One thing I can say for sure though, 1 hour to 1.5 hours per day 3-5 times a week sure felt like I am rushed. I drastically lower the weight I've been lifting to compensate for the recovery time but I am more comfortable working out for 2-3 hours on my days off than a 1 to 1.5 on weekdays... I've noticed good changes, specially loosing 25 lbs and gaining 6 lbs of muscle (guesstimate). I work from 5am - 5pm and when I get home, getting ready to go to the gym, leave the house at 6:30PM spend an hour to 1.5 hours, it felt like I don't spend enough time with the spouse anymore... How do you guys do it? Sure can't convince the wife to go with me as she works 14 hour days 4 days a week...
Get some dumbbells and for cardio a jump rope or bike in the garage workout at home that’s what I did
@@mindofaking5923 yeep in process of doing this! 😊
This channel makes more sense than 90% of the information on youtube. It makes sense theoretically and practically when you compare the information to yourself
I started out at 59 kilos. I had sacrificed everything for my job. I was only 24 and I had wasted 8 years of my life being treated like dirt for being a kind person at my jobs. When my health was truly threatened I had to quit my job. I remember my manager at the end telling me why I’m always so haunched over without any confidence, always speaking less and being too quiet. I struggled mentally. Until a friend of mine who was at least 180kg lost weight and dropped to about 85 kg. I was so motivated to gain muscle. I started three times a week drinking weight gainers and all these things. Today I am 78kg and I have never been more confident. I still have a long way to go but it’s not a day where I have to go it’s now part of my day to day routine.
Proud of you man
3 times a week full body workout 🏋️ and the results are crazy.
Are full body workouts when you do upper and lower body in the same day and same session?
What's an example of full body workouts?
@@selfcareforbg2040 the whole body on one day
@@selfcareforbg2040 look up steve reeves routine. Use less sets per workout though.
I did full body 3x a week for 2 years straight to make my legs grow...and they grew drastically! Now I do upper/lower splits, hitting everything 2x a week(4 days).
Excellent video 👍
If you work out every day or do intense exercise often, there are a few safety considerations to follow.
Working out daily can lead to injuries, fatigue, and burnout. All of these things can cause you to abandon your fitness program altogether.
Start slowly, and gradually increase the duration and intensity of any new exercise routine. Be aware of your body. Cut back on the intensity of your workouts if you experience: aches and pains, intense muscle pain, feelings of sickness, cramping, nausea and dizziness
There are no safety concerns to worry about. If you are not stretched or getting tired, do the same at 5 to 10 pounds lower weight and keep going. Without a spotter, just do the next higher weight level at 3 to 5 reps instead of 10. Then two sets with 1 minute break. Can do 3 to 5 sets of 5, then just switch to sets of 10. Higher weights, little longer break inbetween. You don't launch into high weights, you work up 2.5, 5 pounds at a time and I don't see how you get hurt. Getting really dizzy tired, that is it for your day, do lower body if that was upper body workout that did that.
I started at the gym like 8 months ago, with a break too. I started with Upperbody - Lowerbody every second day. So 3-4 times a week. I will try 6 times a week, as an intent for next year. Thank you
I’m 47, I have a leaner frame and never suffered severe joint injuries when I was younger. I do some sort of cardio or resistance training everyday. Occasionally take one or two days off. Just try to listen to my body. I love squats but had to give myself an extra day off from squats during the week after a knee strain hobbled me for a couple weeks. I ignored an ache. Just life reminding me that at my age, gotta be careful with my joints. I am just more prone to injury.
You take any supplements?
@@Magilla.Guerrilla Creatine and whey protein.
@@sigmarecovery699 I do that too, personally I take some pill supplements like Redwood, Testro, and Sensolin from Umzu. Those would be worth looking into because you're giving your body exactly what it needs for blood flow and energy. Just taking Redwood and Testro-X alone makes a hell of a difference especially during your recovery phase.
Ive been doing full-body 2-3x a week for years. Not only do I do compounds but I also do all the isolations too. It takes me 3hrs each time to do it all. I take 2 scoops pre-workout and eat right before I lift. And 3 days a week on non-lifting days I do 60min cardio with high intensity intervals mixed in. I'm a trucker so a split routine isn't possible for me.
Excellent....
Don't train right before you eat, you will feel more tired, instead try having at least 2 high carbs meals before your workout, the second being at least 1 hour before going to the gym, in order to digest food your body concentrates the blood flow towards the abdominal area and that leads to feeling tired in the gym, feeling sick or having cramps, it even affects the pump, try it and you'll even be able to lift heavier
@@iuliangardan7203 I eat meals consisting of complex carbs, fiber, and protein before every weight lifting session. This keeps me strong through my workout workout without getting weak with low blood sugar. Having type2 diabetes working out right after eating also keeps my blood sugar stable. It's the only time I can tolerate high carbs well. Lifting especially burns sugar at the same time it's being digested and absorbed keeps that blood sugar stable. This has been working out well for my diabetes for nearly 9 years now.
Do you do 3 days consecutively like Monday Tuesday and Wednesday or are they on different days of the week?
@@xlayamaya_77x each full-body weight lifting workout is a minimum of 48hrs apart. Like Monday, Wednesday, Friday. Cardio on days in between.
(1) Deadlift, Zerchers squats(or rack pull type) , hack squats , cable seated rows then close grip lat pull downs .( Back and lower Body, core) (farmers walks when I get room) not in this order.
(2) Bench pressing centric workout.
Bench, Dips on machine , hammer curls, Viking press(Watson machine)
System in progress.. 5 /4 days a week .
I started 4 weeks ago training PPL 5-6 times a week. Feeling really good doing like 45-60mins each
What plan do you use
Look at mike mentzer
I do chest n tri’s one day, legs on another, and back n bi’s on another.. high volume, thoroughly, intense, progressive overloads, hardcore training in each session.. I’m yolked, swole, hella buff, super muscular💪🏾.
I eat 4 proper meals a day, take multi vitamins.. I’m 50, been training since 18.. in my experience it’s consistency.. and constantly challenging the muscles. Finding your thing is the key☝🏾.
Keep up the good work fam.
🔥🏆🔥 The info on this channel works! Subbed (& training) for years.
Thanks dude. I really appreciate your articulate, plainspoken way of communicating.
I train 3x a week and I find the sweet spot is to do one Upper Body, one Lower Body and one Full Body session a week. This why I can focus on body parts and works muscle groups twice a week without living in the gym.
Oooh!! That's a brilliant strategy. I'll try that next time
I do 4 days where day 1 is a push day, day 2 a pull day, day 3 legs and day 4 full body. The first 3 days is not in that particular order, I tend to change it up so my body doesn't get accustom.
Very well said bro about this topic and about how many times you should do workout in a week and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
Very well explained. I'm TEAM FULL BODY 2-3x per week!
What's an example of full body workouts?
Are full body workouts when you do upper and lower body in the same day and same session?
@@selfcareforbg2040 YES. Upper & lower body toherthe in the same training. It's wise to do a mini break after you're done with one body part, so you start kinda fresh.
@@mikeskylark1594 yeah no **** , full body takes a lot outta ya and to get good volume for each muscle group it's super hard, forcing optimal volume might turn your workouts to 6+ hour seshs lol, i just train more often far better than full body imo.
I’m just starting and doing intense 4-6 full body workouts per week but idk if that’s good or not
I do kind of a combo of full body and isolation. I do two different workouts a week for upper body with emphasis on chest and back and then midweek throw in an arm day. Each workout I will also do a few leg exercises. The other more compound exercises on the chest/back days are already working the arms so it's as if I'm working out those muscles two to three times a week. The legs get some attention every workout, so it's as if I'm giving them as much emphasis as anything else even if I just do a couple exercises per workout. I feel the activation of full body (some upper and lower each workout) does a better job kickstarting my natural body into an anabolic state. However, doing it the way I do, it doesn't tire the body out so much that you aren't able to repair the body enough for the next workout.
I do upper body first because it is more variable and interesting. When I am tired, I switch to lower body. I try to do both every day.
I do legs and shoulders in wednesday, back and biceps in saturday and chest, abs and triceps in sunday. Always around 2 hour session.
Since I do martial arts, I don't pay a lot of attention to muscles, but to the strength I build with my full body workouts, for the past 4 weeks I focused on building muscles and yeah it didn't go that well, my triceps hurt whenever I do a pushup or any other exercise, that's why I will head back to increasing my strength and my flexibility and other important aspects for martial artists
I was given a 5 day plan working upper body 2 days a week, lower body 2 days a week and core once a week. I was curious why I couldn't just do full body plus some core 3 days a week, spending 2 hours at the gym or until exhausted. I'm glad to see I'm not doing something unheard of.
Great content, very well explained. Why not try a 3 week cycle:
Week 1- Mon/Wed/ Fri- full body.
Week 2- Mon- upper body
Tues- lower body
Wed- rest
Thurs-upper body
Fri-lower body
Sat/Sun -rest
Week 3: Mon-push
Tues-pull
Wed-legs
Thurs-rest
Fri-upper body
Sat- lower body
Sun- rest
Repeat
Love this. Lol Needed a schedule to get me going. Pretty close to what I had in mind. Thank you
For some people its pretty hard to increase volume and weight at the same time. Its psychologically frustrating because you just can’t lift as much and fail at lower reps when you still have soreness from the last workout. You still improve in the long run, but it feels like you’re getting weaker in the short run. Also, people who lift more often get more gains, but is that because their strategy is better, or just that they CAN lift more often because they recover fast while other people can’t.
My schedule:
Mon, Wed, Fri
Full body weight training
Brazilian Jiu-Jitsu
Tues, Thurs, Sat
Muay Thai
Cardio
Sunday
50/50 weights/cardio
I currently do a four day upper-lower split. First session for a muscle group is hypertrophy, second time is strength.
6 days here. I'm rather focused on maintaining anywhere in the 4-12 reps if I can add some resistance to them (while I'm getting to 8-12, I'm adding resistance and switch to 4-8) and anywhere in the 8-16 if not, but adding number of sets and/or pushing them on the end of the workout session. All at home having only a mattress, pulling bar, single 16kg kettlebell and a set of resistance tapes. Concentrating on everything that makes my spine well protected and cycling endurance more suited for longer rides. Looking better is just at the end as the ultra cycling won't allow me to built big muscles anyway, not to mention about amounts of time to spend on eating and digesting needed. IF makes it harder as well, but I don't want to sacrifice it as I'm happy not having to eat and digest anything during the whole day after getting up.
Same here 2 days for strength 2 days for hypertrophy
What's your full workout plan look like? Any link possibly?
I just kind of always felt that trying to train such a large muscle like back on the same day of chest that one of them is going to suffer. Yeah you're using completely opposite muscles but you're going to tire out faster. I mean I guess if you're switching back and forth between exercises like doing bench press for four sets then doing four sets of pull-ups you may work the muscles more evenly. But if you go into it and do 16 or 20 sets of chest and then go try to work your back, back workout is definitely going to suffer. I try to separate and put chest and shoulders on the same day back on one day and then legs on another
Mine is 6 times a week day 7 is active recovery.
Day 1 Bicep, Forearm, Calf, Core
Day 2 Chest, Squat
Day 3 Tricep, Nordic, Core
Day 4 Shoulder, Calf
Day 5 Trap, Lat, Core
Day 6 repeat Day 1
Day 7 Active Recovery doing Endurance run
Day 8 repeat Day 2
So on, rains or shine. I am 52 years old. Only bring along with me to open stadium 1 pair of kettle adjustable dumbell 20kg total. Before start any exercise, I do my 2.4km run first ie 6 rounds stadium and 2 rounds of farmer walk. I am 174cm, 65kg. Each is 4 sets. Each set 10 to 20 reps depends on which muscle group. As I am only using pure dumbbells, I may missed out certain exercises which target on some blindspot muscle.
I realised there are plenty of suggestions and ideas found in internet on how to train or workout your body. There is no one size fits all. Because all our life priorities, stresses, finance (money) and lifestyle are vastly different, next also our body reacts differently too. So if one see or read one article suggesting this sort of training mode, what you can do is to try and test it for yourself. Along the way you need to fine tune it accordingly to your own body acceptances (recovery rate, etc) and your own lifestyle. At the end of the day is what you want for your own life only. One thing for sure you MUST invest sufficient time on your health and body. This is far more important than allocating all your time on building your stocks or properties portfolio.
Great video. I remember one kid at gym that was basically lifting heavy everyday. The trainers kept telling him it was a mistake as he got bigger and bigger. It wasn’t long until he was massive and much stronger than any of the trainers. 😂
HAHAHAH holyshit
No restdays?
REST IS A LIE
When you workout that much your muscles have to grow. They have no other choice. But be extra careful with your breathing. Contact doctor if you get any serious breathing problems.
I started gyming a month ago again and im building much better with the 3 day routine then i did with going to the gym everyday.
People dont know but you grow when you rest. I used to go 5 even sometimes 6 a week. Now i go 3 days a week i see more gains and feel better
@@tonyvee5799 alot of people also can do too much per muscle group i have noticed
make sure you build as much muscle as you can in your 20s and 30s. that way, when you're in your 40s, you'll have muscle memory, and can forego a lot of the split stuff
One way to maximize a 3-day full body split to achieve the beneficial volume is definitely the use of drop set followed by Myo reps at any exercise:
12 reps - warming
6 reps - max weight
8 reps - submax weight
12 reps - medium weight (15 secs rest) + 5x5 reps (15 secs rest) + 15 reps using drops when necessary...
Only one exercise per group and you're done...
I do 7 days a week. Upper body Mondays and Wednesdays, lower body Tuesdays and Thursdays, Friday and weekends I do cardio.
How old are you man? Age plays a big role. Used to do this as well you will burn out as you age.
@@matthewschemers lol, well I'm 44 and do the same thing, been doing this method since early 20's... As long as you're not hitting the same muscles every day you good.
I usually workout around 3 times a week, i do combination pullups with burpees and dips for round 45 mins, It has really helped me get leaner and stronger and gained muscle.
the problem with 3 day workout. a week. some will start to get lazy .by skipping . after a few weeks
they will do no workout
doing in it everyday . keeps you on schedule your body gets used. to it. and it ask you to workout
Yet doing it everyday can lead to burnout, besides, who wants to be a slave to their bodies?
Torso and limbs split with a small twist.
Torso day chest/back 3/4 exercise done.
Off
Limbs day iso. delts /arms and legs. 2 exercise each
Off
Repeat.
I like doing a 3 day split. Shoulders, core, and glutes. Just focusing on my weaker muscle groups. I workout 6 days a week, working each muscle group twice.
is this effective for beginer like me? hope you can advice me. im eager to learn.
4 days a week been working fine for me
Very insightful video. Trying to think of an established workout routine. What is interesting about training 6 or more days and losing motivation because it can be an over commitment is I find it to be the opposite. I feel like if I take a rest day it is that much more difficult to get "started again". I haven't worked out for 7 straight days or anything or as hardcore as I'm just starting out but I've been enjoying my journey thus far. A few years back in a month I lost 25lbs and probably gained a pound or two muscle from what you described as two a days. I would do some form of P90X exercise then run for 3.6 miles. Looking back I don't know how I did it. I remember beating my personal bests for my timed runs and I remember sweating like a dog because it was the middle of the summer and even tho it was like 10pm the humidity was through the roof. Right now I'm doing trail running with mixed in HIIT training with my own exercises and then doing some iteration at home with a assault bike. I am no where near any of you guys. I still got flab around my mind section and can't do a legit pull up. But I'm trying my best and these videos motivate me. I'm 36, a little late to jump on the fitness bandwagon but I'm trying to be the best version of myself. Cheers!
Thanks man. Your testimony is inspiring to me. I am in a very similar situation. I did P90X 13 years ago and ran on top of it. Now I’m much older and struggling to get back in shape. It’s much harder for me at age 38. I look back and wonder how I did that stuff.
I'm currently doing a 3 day a week split (Chest/Arms,with some rows thrown in too, Back/Legs, Shoulders/Arms). It's not a lot of days per week, but a typical workout is 3 to 4 hours, so I need the recovery days. I have a home gym and work from home, so I'm lucky that I can do work during the time between sets. I train more for strength on the compounds and hypertrophy on the accessory lifts, such as arms. I'm hitting the large muscle groups once per week and the smaller ones twice per week. I go heavy on compounds (usually in the 1 to 5 rep range) so my rest period between sets is 5 to 10 minutes for those. I don't do any real cardio, but I should start doing some of that. I have a rower which I should take advantage of, maybe on my rest days. Age 50, bodyweight 70kg, best bench this year is 140kg and 125kg for 3 reps, so I think it's working for me. Everybody is different, but nutrition, recovery, goals, and experience always need to be considered if you want to be more than a casual lifter (nothing wrong with that either).
If i do splits i prefer
Chest /tris
Back /bis
Shoulders and legs
I like this because when you do chest exersises your already are working out your triceps so you hit them harder doing tricep workouts after same goes for back and Biceps.
thank you for the video. i do 6 times a week exercise but 5 out of 6 i do isolated training like chest and tricep, back and bicep, abs, leg day, and full body workout plus 1 hour cardio with day 6 being cardio only. This result in negligible musle gains.
This gave me insight to try that split training routine and see if it mattered.
4x times a week full body where you hit everything including neglected muscles like neck, forearms and calves (built around heavy compound movements) is the best.
Not sure I fully agree with this. You can make amazing progress by following a high intensity approach, training much less often. You can easily do 5 sessions a week, hitting each muscle group once and having great results.
I just started working out again. All I do is walk my dog 30 min a day, and workout at least 10 min 5x a week. The low commitment keeps me motivated. Sometimes I'll workout a little longer, so I've been getting more in without it being a huge chore.
I do a fairly physical job and stick to the 3 day training. Monday is about 75% upper body 25% lower body, Wednesday in the reverse. Friday is either a 50/50 split one week or a "Prison style" outdoor bodyweight workout with a good cardio session afterward when its nice out. Not a fan of bro split, except giving extra odd day to biceps sometimes on the weekend.
I do have trouble getting more than 3 sessions a week because of job but I also consider my job as a workout from the high physical lifting and carrying plaster
I workout six times a week daily one hour with a mix of heavy and moderate along with compound and isolation exercises.
Me too, six days a week works good for me
Honestly, whatever you can actually follow through on is best. I started working out 3 days a week with 1 workout 2 rest days and kept it up for almost two years, the moment I switched up to 3 days in a row with 1 rest day and got burned out after a few months and totally lost consistency. Unless you have no other activities/responsibilities, it's hard to workout the optimal amount, especially if you are really pushing yourself with each workout
I was destroying my nerves system and my body being a natural i have to chill out more days and have less work out days. It is what it is. My neveres system is getting better though I’m not feeling the stress (aftermath LOL) I was mentally and fiscally I’m recovering a whole lot better I just needed to calm down a be patient it’s become journey to me probably life long I’m gonna stay natural and practice self discipline, and not push myself so hard I can go past failure if that makes sense.
Same here,
taking more rest days improved amazing my strength and muscle tone however mentally it's verry difficult to stay home for 1 day 😂
I've been doing this for a year now and it's really a game changer.
M - mild whole body
T - rest
W - soft whole body
TH - rest
F - hard whole body (till failure)
S - rest
Sun - rest
+Daily 11,000 steps of walking inclined
+Calorie deficit
🎉
Ive found a great mix for 3 times full body, each day i start from a push\pull\legs muscles with high load less reps and the unfocused muscles for the same day goes well with lower load higher reps. another bonus is that routine gives me some free days to run\jump rope or any other activity i feel like doing, its the golden middle for me. as i see it for most of the people that will work the best (if you go for overall health and not muscle size as main focus). the only down side is that if you train properly and warm up well especially for leg focus days its most likely you'll spend 1.5 hour at the gym. but that not that big of change for me i still think its worth it.
Just called exercise. I vary it because I get bored. I can do that because I am not going for the Olympics. Some weights like bench press I watch the exact weight I am on, what I did, and next higher weight I will try. Others are just stretching, I have a weight for set of reps, and never really watch or worry about doing higher weights. That is, every exercise is not a competition for more, many just support your main interest. I only push for more on some, and just use routine weight set on others. Sometimes I find myself working up and go yeah, why not do more for that.
Good video. Right now trying 2 days a week of arms and back and at least 2 days of HIIT that works my lower body shoulders and chest. I add some weight exercises in during and after my HIIT sessions for those last two muscle groups.
For me I do 4 days of full body with 30 mins of cardio. The other 3 days I walk and rest. I also go in early in the morning.
I do 3x week: split 1 Monday, full body mid-week, split 2 Saturday. 45-75 min each session.
I work out every day no matter what, I could be busy doing something and calisthenics would cross my mind. I even use the face basin and a towel to do shoulders, chest, arms and legs for another day as my routine. I’m just addicted to getting in shape.
I work our 4 days a week, 5 if i can. 2 days on, one day off(30-40 mins of strength training, 15 mins of yoga/stretching routine). It works for me and I can keep up with it. I don't really focus on cardio, I'm on my feet all day at work and I live in NYC so theres a lot of walking, I average over 15 k steps easily Monday-Friday, a lot more if i have to run errands on weekdays. On the weekends i try to get at least 10 k steps in. I tried jogging outside but really hate it(i find it to be painful) and my longest jogging streak was 2 weeks before i gave it up and fell off the wagon. I'd rather walk at a brisk pace for a longer time to meet step goals. I'm sure i would get more benefits from jogging, but it usually puts me out where I take too long to recover. And with fitness iIlearned that you have to do what works for you, there isn't a one size fits all. The regiment are you willing to keep up with and maintain over a long period of time is the one thats perfect for you.
I do two 2-hour full-body sessions a week, crushing a 4-day upper/lower split into half the gym visits, saving gas and time. Then on either Friday or Saturday, I work out in my garage with a TRX for a more plyometric and endurance-focused whole-body workout for about 45 minutes. I also squeeze in 2 half-hour cardio sessions. My recovery time is, and always has been, quick.
Of course, I can do that now since we're empty-nesters so I have free time. No more football games, basketball games, jazz band recitals, etc.
U/L/U L/U/L if you don't have time.
PPL if you have a lot of time PPL UL if you have an adequate amount but you want free time.
Works for me as a postman aka I'm walking all day essentially.
The human body is an adaptation machine. Work out consistently, eat enough protein, and the muscles will grow.
Nice video very well explained great advice thanks 👏🏽👍🏽👊🏽💪🏽
Tbh I kinda just listen to my body. If I'm too sore and feeling drained, then I will take a break for the day. Effectively this results in me doing exercise about 5 days a week (I try to keep it a bit varied in different areas, intensity and reps). Sometimes I will do some light work like push ups and other body exercises if I'm busy with work and too tired. I put far more thought and planning in my diet and nutrition and this seems to be working fine for me so far. I can see visible and noticeable gains in muscle mass every week. I feel far more better having changed my eating habits vs just exercise.
If I feel sore and drained, I go and work out anyway. Maybe start at much lower weights. Stretch out and see if I stay there or go up in weights.
I'm 62, soon to be 63. On Tuesday's, I do pull exercises, and legs. Wednesday's, push exercises. Friday's, back to pull exercises and legs. Saturday's, push exercises. Wednesday's and the weekends are my rest days. This works well for me. Maybe for others also?
Im young and I use Arnold split workout but instead of 6 days I do 3 cuz it's so damn exhausting but I love it
Enjoyed the video, but I would have liked to hear your thoughts on 5-7 workout weeks. I like to do 5 days a week workouts. Push upper, pull upper, active rest(cardio and Yoga), legs/shoulders, push upper, pull upper, and finish with a active rest day.
Me too. He focused to much on 3 days workout routine
i find my spot to be on 4-5 times a week, if i exceed eventually i end up burned to the last week of the month and not going to lift properly
Excellent video. I used to go 3 times a week, but 2 serious all body work outs is plenty for my age of 66. God bless.
I've been doing 7 for a while and it's been working wonders
Push
Pull
Legs
Miscellaneous (traps abs forearms)
Push
Pull
Legs
1-2 hour workouts
Also made most gains and progress with PPL 6 times a week
Great detailed video.... im on a two day semi full body schedule... like you said its hard to do every muscle group but with me consistency is the key so long as im in the gym twice a week better than none, eventually i want to add a 3rd semi full body day. Been doing this for 2 years. My physic and strength has definitely improved.
I do 1 hour or less 3 times a week with 30 sec rests in between sets and it's been working well for me.
Full body workouts Mon-sun....however, Mon/wed/Fri are my "go hard" days and the "off" days are for targeting specific muscles i couldn't workout the day prior....my 2 cents? Listen to your body
Yes I'm exercising daily, yet I'm constantly aware and paying attention how i feel
Been doing so for 5 months, and seeing the best results I've ever seen in my life
Either way, facking move and get that heart rate going!!! 🙌🏼💪🏼
I do 1-2 hour full upper body workouts 6 days a week with the 7th being only an hour of cardio. On those 1-2 hour sessions i do anywhere from 30-90 mins of cardio and do 4 sets of 5 compound muscle machines (15 reps or failure) twice with the cardio in the middle. Seems to work well for me
Do you train every day? That will exhaust your central nervous system, unless you are on roids
I workout 24 hours per minute.
- Stone
Haha
3 days with weight training and a little cardio each day. Mon biceps/back, weds chest, friday tris/shoulders. With incline walking on treadmill all 3 days to activate legs. Have terrible knees so its the best i can do right now.
2 to 3 times a week here! But every session is harder than last time.
HTLT!