@@stevethea5250 hi, I do every second day, so in one week the days are: MO, WE, FR, SU. In the next week the days are TUE, THU, SAT. So it is always alternating between 4 workouts per week and 3 workouts peer week. In 2 weeks you have 7 workouts --> 3.5 workouts per week :D
@stevethea5250 He means an avg of 3.5, so 4 upper body workouts on one week and 3 upper body workouts the next would mean on avg you're doing 3.5 upper body workouts per week.
We have time to test on ourselves. There are so many factors that the best way to determine what works for us is just to try. Try 2 months with a bro-split, have a rest, then try an upper/lower for 2 months. That's what I did. No difference, except on the legs because the volume was increased. My trainings were - Day1: Back Day 2: Chest Day3: Legs Day4: Shoulders - Day1: Upper, Day2: Lower, Day3: Upper, Day4: Lower Don't read studies. Do studies on yourself.
Twice a week for each muscle is a great practical cue for overwhelmingly majority of people especially beginners. As long as rest, recovery, and volume are equated, beginners can opt to do thrice a week in order to master the form of compound movements. Intermediate and advanced athletes are the biggest benefactors of 3-5 times per muscle group frequency.
My english is too weak to understand the all video. I will write my workout here so correct me if this routine is weak... Monday - chest & tricep ( 12 10 10 8 Reps, 4 sets & 4 excercises for each muscle group Tuesday - back & biceps ( same as above) Wednesday - legs & triceps ( same as monday ) Thursday - Rest day Is this a bad workout? if this is a weak, guide me for a new one...
Ain't gonna lie, I've been watching there videos multiple times and I'm making a workout program based off what I've learned here. Honestly one of my favorite channels
The most annoying fact about research: everyone responds differently. As pointed out, it's really best to try different training modalities and see how you respond personally.
It's so hard to know exactly how much I should workout/ run/ eat. Sometimes I feel like I overtrain but idk because some research shows if you increase the number of sets per week it could trigger muscle hypertrophy so idk wtf to do at this point 😂 I just try my best 🤦
@@az9498 it's a continuum. Not everyone sees better results with more sets. Some participants see better results with less sets. If you are getting stronger in your rep ranges you are getting bigger. Do whatever amount of volume you see the best rep strength increases with.
@@az9498 Competition can be a healthy drive for some people, but focusing on doing your best rather than being the best can be a less demoralizing process for others.
At 54 and someone that weight trained in my 20's and 30's, and then started a family with no time, getting back into training a little over two years ago always looking for a better way. I am self employed and have a nicely appointed gym in my basement I can train as often as I'd like. That said I really like the momentum of training 6-7 days a week. I find that life has a way of throwing in a day off here and there. For a little over 20 months doing a push/pull legs I do like this routine and have come a long way. Mostly sticking to a 3 exercises per body part 3 sets of each for 18 sets per week. Roughly 45 mins per session. Slowly I've made my way into adding exercises and sets to 4/4 for large muscle groups trained first and 3/3 for smaller muscle groups last. Roughly one hour per session. 32 sets per week for chest, back and legs and 18 sets per week for tri's bi's and shoulders. I always feel strong and my diet is very good to excellent. My stats are 6'2", 210 lbs. Body fat 16-20%? Looking for some constructive criticism on my routine as my research seems to give me doubts no matter what I do...
Sounds like a solid routine to me. If it is yielding good results for you then stick with it, and keep individualising it to your particular lifestyle 👍
There are so many different ways❗️It’s enough to make your head spin brother! However, I will tell you this! As someone that’s always been a Hard Gainer. I’ve done one body part per day once a week and I’ve also done chest back and legs two times per week. Here’s the thing you might want to consider. You can still train a lot of days per week to get that momentum feeling you’re looking for by doing what I am about to propose. Have you ever trained your legs ridiculously intense, then try to do CHEST the very next day. Or a very intense back workout and the same thing. You’re NERVOUS system needs a break as well. So one thing that you can try is the following. Try to fit all of your muscle training into either Monday Wednesday and Friday or Tuesday Thursday Saturday. Then on the in between days do cardio abs and mobility. You can mix it up in increments. Like 10 minutes of high pace walking with long strides on a 2° incline. Then come out and do three sets of L sets, w/60 seconds rest. Next do something nobody does. Stretch out your anterior chain by doing back Bridges(3 sets) & twist holds. Stretching rotator cuff in between. This will give you the momentum with better results and performance on the muscle building days. On the sixth day try just walking 10,000 steps. Have at least one complete rest day then repeat. Although I think this model works better with two days off. But I think that other day will find you. Right bro😏✊🏻
Walking is a way to burn calories at a lower rate without driving up hunger and causing bing eating. Also, intermittent fasting combined with this may change your life brother💯💪🏻
One more thing I would say is I believe you will get incredible results by giving your nervous system a break. That would mean a three day split with your muscles. And if you’re compelled to get 5 to 6 days. You can do cardio mobility on the off days. A combination of walking at 3 to 4 mph on a 2° incline for 10 to 15 minutes. Including L sits and back Bridges. Also twist holds. L-Sits will create your six pack once the body fat goes down enough. This happens by making your inner belt stronger and tighter. Then on the third cardio day try doing five sets of sprints. One at 60%, than 80%, than 95% for three working sets. Hanging leg raises are also killer for developing the six pack. You’re gonna want to do the sprints at the beginning of your cardio mobility workout. This will allow you to burn more calories for the entire workout. Just some ideas that you can take or leave at your discretion.🤷🏻♂️✊🏻
Training 6 days a week (working each muscle group twice a week) and resting one day is the best way to train and the best way to maintain the habit! I'm convinced the crazy split-day combinations (3 days on 4 days off or 4 days on 3 days off, etc.) are the reason most don't make much progress or quit for long periods of time. The split days are too complex and create too much weekly inconsistency. Knowing that you are going to train at a certain time every single day is the best way to strongly forge a solid habit of working out!
A variable you may be overlooking is which phase of training the person is in. That has a direct correlation with how much volume should be used. For example in an endurance stabilization workout, you have to stay between one and three sets per exercise and between 12 and 20 reps. The closer you are towards the 20 reps the more emphasis on stabilization muscles and increasing tendon strength.
Is the following an optimal serial for each workout day to maximize sustained muscle growth? Day 1: Chest, Triceps, and Legs (Saturday) Warm-up: 10 minutes Leg Press Machine: 4 sets x 8-10 reps Leg Extension Machine: 3 sets x 10-12 reps Seated Leg Curl Machine: 3 sets x 10-12 reps Bench Press Machine: 4 sets x 8-10 reps Incline Chest Press Machine: 3 sets x 10-12 reps Pec Deck Machine: 3 sets x 10-12 reps Tricep Pushdown Machine: 3 sets x 10-12 reps Overhead Tricep Extension Machine: 3 sets x 10-12 reps Chest Press Machine (alternative to dips): 3 sets x 10-12 reps Cool Down: Stretching for 10 minutes Day 2: Back and Biceps (Monday) Warm-up: 10 minutes Lat Pulldown Machine: 4 sets x 8-10 reps Seated Cable Row Machine: 3 sets x 8-10 reps Machine Pull-up Assist: 3 sets x 10-12 reps Barbell Row Machine: 3 sets x 8-10 reps Preacher Curl Machine: 3 sets x 10-12 reps Cable Bicep Curl Machine: 3 sets x 10-12 reps Cool Down: Stretching for 10 minutes Day 3: Shoulders and Abs (Thursday) Warm-up: 10 minutes Shoulder Press Machine: 4 sets x 8-10 reps Lateral Raise Machine: 3 sets x 10-12 reps Front Raise Machine: 3 sets x 10-12 reps Cable Crunch Machine: 3 sets x 15-20 reps Abdominal Crunch Machine: 3 sets x 15-20 reps Plank: 3 sets x 30-60 seconds Hanging Leg Raises: 4 sets x 10-15 rep Cool Down: Stretching for 10 minutes Would this serial be ensuring i’m hitting each muscle group in a structured manner, allowing for maximal muscle engagement and growth?
This is a solid routine where you are hitting all muscle groups sufficiently. There is no such thing as 'optimal'. You just need a good program performed consistently over time 💪
u love your channel i love this video, i love everything that you shar eim obsessed witht how cut clear everything is. i love it so much i got shivers down my spine from how much i appreciate how awsome your videos are. ive been on my gym joruney for a year now but your information has fathered me and taught me everything. thank you so much!!
I know, I know, these are articles and bla blá blá. However, in my experience, I sum up in a phrase " If you train hard, You must rest hard". If You hit your muscles smoothly , go on training 2 or 3 times a week. But if You hit seriously, many sets, rest at least 7 days. Specially if You're naty.
If you have a WHOLE workout for biceps, then a WHOLE workout for triceps, then a whole for the entire lower body, you'll look like Jony bravo I think... The legs are multiple muscle groups that are used to lumbering around our whole weight all day! (Not your fault, but it's funny seeing that in a research!) Great video!
It really doesn’t matter what frequency you choose if volume is the same. That’s what meta analysis is showing. Only thing I will say is training a muscle once a week for 12 sets would allow for 4 exercises on that muscle group ??. I personally do 9 sets. 3 exercises is more than enough. Plus your injury risk will be lower as you only hit the muscle once a week. Your joints and tendons will thank you also AND its fun focusing on that one muscle for the day. I love 4 day upper lower but when the weight starts getting heavier. It can start to have a toll on you. If you can recover from it and stay injury free and you just like the feeling of hitting a muscle twice a week then go for it. You’ll still make maximum gains that way too.
Fun fact: (according to my experience, may not be applicable to you) is that this balance of per session volume and weekly freequency changes and is dynamic in time, what worked before may not work now as you muscles get accustomed to the stress you had it put through, so one needs to properly understand how much of a load progression one needs, I think the pivotal point is that. Without reading whether your muscles adapted and what kind of a progression you need, it become hard to evaluate how you benefit or not from a higher frequency or per session workload. It's science and art, TOGETHER, thus it's madness! :)))
7:10 that part was great, well the whole vids are lol Anyway, that part may also be dependent on the rep range utilized, the lower the rep range maybe anything beyond 5-6 sets may need an increase of frequency (again may change from person to person and exercise selection to exercise selection hence why its ''madneeeess'' ok I'm goofy today don't mind me :) best wishes).
These are some good points. I definitely think that the training stimulus is dynamic in nature, and can evolve over time. And science just provides the average findings, not necessarily what is best for each individual 👍
9:55 I had seen a video where Dr. Mike says that low rep ranges don't work because the muscle has a small range of motion. To do 6 - 10 reps it's gonna take you like 10 - 15 sec. and the time the calves produce tension is not enough to trigger a hypertrophy stimulus. He compared to the time your calves produce tension to do 1x2 of squats and as we know doubles ain't ideal for hypertrophy. That applies to forearm curls and shrugs.
I seem to spot an error, at 4:44, the group that worked out 3x per week is highlighted in blue, but at 4:47 the bottom of the graph indicates that blue is the group that worked out 6x per week.
Can you train once per week and make gains? Sure but that might be a bit slow. If you are actually physically able to train 6x a week, are you just sacrificing intensity for frequency? I personally think the answer is full body 3X per week, BUT each of those sessions will target different type. Monday 3x12 - Endurance Wednesday 4x8 - Medium Accelerant Friday 5x4 - Power Each of these while of course doing their direct mission will also enable progress indirectly on the other 2 sessions. Once you begin to get into failure of 2 or so of your exercises, you can cut out the middle Wednesday and turn it into a cardio day giving more priority to the Monday Endurance Mission and the Friday Power Mission.
Every program will yield similar results in a 5 year span. Doesn't matter what split you run as long as nutrition isn't garbage. I will always run a bro split. At 44 I recover better and I have elite muscle endurance.
I do highly believe that the most is 2 to 3 times every six days , and in a split program that doesn't involve same muscle the next training so either a push pull legs or a half body of push muscles plus quads and a pull plus harms tings calves but with no compounds on legs, as you advance more frequentcy will be hiddering cause there is a certain amount of volume you can do each training and many times maybe you aren't ready to hit again 2 days afterwards or even 3
This makes sense in theory, but the direct evidence doesn't necessarily agree. However, the research is mostly on novice lifters, which makes it hard to extrapolate to advanced lifters 👍
Yes I see, novice would benefit cause they can't train so hard that need more recovery and would squeeze more volume in more training sessions, in the advance if they do multiple sessions the overt raining is possible especially in long term although I have seen great gains with highly increased volume for short period like 3 weeks that each week has way more volume and an then a fourth with kind a deload but the third week was a night mare maybe I give it a try now again that oise enchantement
What I found works best for me is hitting major muscle groups like chest, back, upper legs 1 x per week. And arms, calves, shoulders 2 x per week. 1st tricep session on chest day, 1st bicep session on back day and in these arm sessions 2 exercises each for 8 sets. 2nd arm day on its own day like Friday dep how arms feel 3-4 exercises each for 12-14 sets per group. I used to do PPL split but found my chest would still be sore when it was 2nd time through. Key thing is to listen to your own body and adjust your training split accordingly. As long as you consistent every week, results will come.
The problem is that workout frequency tends to be the most dynamic for a normal average person. And all programs are built with this consistency in mind.
@@FlowHighPerformance1 I actually mean that workout frequency in general is the hardest variable to control. Because it is screwed up as soon as you miss a session. Missing a session in an ideal world, will adjust volume on the next training day. But this requires a super dynamic approach to programming.
I just stick with one time per week. If I do full body 3 times a week or push-pull-legs twice a week, I'm less likely to go. It always feels more tedious to me. Plus, I find it difficult to fit in cardio on a push-pull-legs routine. With the "bro-split", I'm more likely to be consistent because I enjoy it more. And I have still seen significant muscle growth with the "bro split". I know it's not the most optimal method, but the "most optimal" method is not sustainable for me. It's best to make exercise enjoyable, not a chore.
Is it better to do a ppl with the same exercises for the whole ppl each week or different exercises? Like push A and push. I think it might be better due to hitting different muscle fibres E.g ppl A Db press Cable fly ( upper chest ) Dips E.g pull b Db incline press Machine flat press Lower chest flies
Best thing i ever done . Sticking with my fbw 3 times a week guys at gym are looking at me like if im taking something. Guy came up to me said dang bro you looking good and shoulders are looking good. I go in pick 2 exercises for each body part 2-3 sets each. Takes me 1hr and 15 minutes to complete. Just make sure you eat good the before your workout not the day of.
You could do 3x weekly each muscle and do 3 sets just add more sets as you get stronger also see gains in your muscles. Don’t forget eating right and getting your protein intake in there. Also a certain amount of protein shoud be taken in.
helllooo peter my English language is not good enough for speak What do you think of this workout plan? 4 working days is similar to the upper and lower with some modifications to it, and exercises the muscle twice a week In one day: training the large muscle with 8 sets, and the small muscle is 5 sets thaaaanks a looooooottt
So much variation in frequency in due to mostly enhanced, but a natural bodybuilder that does high intensity training cannot train more than one body part a week, taking in consideration muscle overlapping, so no matter what , the. Odyssey is worked more than once a week, when you do chest you do ,tris, delts and other parts, the same applies, for back, the same applies for legs,and when doing arms, the wholebody also comes into play😅
Love your videos! One thing that is curious to me is how people train one muscle with 4 excercises on one day. If I do biceps curls (4 x 10 with last one very close to failure) I am done with the biceps 😅 Every other biceps exercise I would start would be a pain and technically imperfect. So for me was a beginner (4 month) it is not an option to do a bro split 😅
You could do more sets by dropping the load once you are fatigued, or by resting longer. But yes, quality will drop off after a few sets, especially if you are training very close to failure 👍
Muscles do really respond weell based on muscle fibers distributions i swear and based on my experience you cant build forearm or side delts or calves by hitting them once per week or twice with high volume they recover faster and they work better with higher frequencies
It's fundamentally wrong to measure the workout frequency in a weekly term.Once in 5 days seems to be the best for natural trainee since we have to consider the joint fatigue caused in each session
Yes, using the 7-day week doesn't necessarily align with our physiological response to training. However, most people use the weekly calendar to prescribe training, so it is still an important question to answer. Check out this video on how many days before you can train a muscle again th-cam.com/video/qUxQxlEcHoY/w-d-xo.html
Yes, this is purely regarding hypertrophy. For strength it is a little more complex because we have to consider both muscle growth and neural efficiency. In general, you would probably want to train the competition lifts 1-3x / week, depending on what lift it is 👍
Higher frequency allows more volume and/or more intensity. I'm running a (higher frequency) modified HIT split, Lower and core twice a week one focusing on hams/glutes the other on quads/core and Upper three times a week two focusing on back/delts one focusing on chest/arms. Really works well for me.
I don't follow programs. I jump between full body, ppl and upper/lower splits depending how I feel. I don't get bored that way. My only rule is I have to train every muscle before I can one twice.
Everyone has a different training regiment that works for them. There are just too many factors and variables for everyone. Find what works best for you as long as you stay fit and healthy. Live a healthy lifestyl. You don't have to be a workout fanatic.
What is seen as a set for a certain muscle? If in my workout, I have 4 sets of bicep curls (bumbell), 4 sets of hammer curls and 4 sets of cable curls, than does this equate to 12 sets for the biceps? So theoretically, in one or two days, you could have your 20+ sets for biceps (not counting in benefits from spreading the frequency)?
Yes, that would be 12 sets. And yes, you could accumulate 20+ sets in one or two days depending on how many exercises x sets you perform for a muscle group 👍
I have on open question What about frquency consitency Lets asume you are done 3 hole body workouts per week. But you know that next week you will miss one regular training sessions . Could you train the other two time just 50 % more volum each inoder to midigate all negativ efect of missing a session ?
Good question. Yes, I think this is definitely a viable strategy to mitigate missing a session. Remember, total weekly volume is most important, and frequency is secondary 👍
Great video man! As you said if doing 10 sets per muscle group per session is good, what if you do 4 sets of incline bent over rows, 4 sets of pull ups and 3 sets of one arm dumbbell rows so 10 sets and then do like 10 sets of isolation exercises for bizeps and rear shoulders which have already been trained in the exercises before? Is that okay?
My english is too weak to understand the all video. I will write my workout here so correct me if this routine is weak... Monday - chest & tricep ( 12 10 10 8 Reps, 4 sets & 4 excercises for each muscle group Tuesday - back & biceps ( same as above) Wednesday - legs & triceps ( same as monday ) Thursday - Rest day Is this a bad workout? if this is a weak, guide me for a new one...
Are there rest days between the every other workout? Upper one day 48 hour rest then hit it again, same with lower, I do this and my recovery is good, no pain in joints and I'm also eating for mass, iv been told by others it's to much but I'm recovering and not losing muscle or strength, I train for mass and not necessarily for pure strength,
Hey, Peter. I was wondering, and I can't find anything out there answering this, if it is possible to go full-body 6x pr. week for maximum hypertrophy? Obviously not doing 50 sets pr. muscle group pr. workout, but maybe 3-5, resulting in 18-30 sets pr. muscle group pr. week. My hypoothesis is, that (assuming all sets are taken to or close to failure), volume and therefore hypertrophy can be equated with minimal fatigue going into the day after, where the same split is done. Warming up would be more complicated, as all muscles would need to be involved, but are there other downsides to this crazy split?
My personal experience: The less time elapsed between hitting a muscle, the further away from failure you should stay. This holds true even when each session only has 3 sets/muscle. Very few sets are required to induce fatigue if taken to true failure, and 3 sets to actual mechanical failure separated by only 24 hours and then repeated 6 times in a row, would most likely lead to rapid onset of fatigue and decline in performance for most people. With a frequency of 6 days per week, you'd probably be better served looking at your workout as medium-intensity movement practice rather than high-intensity muscle blasting. Obviously, every extra rep away from failure will dramatically reduce fatigue.
@@Paroex Thanks, I wasn’t aware that a low amount of sets to failure leads to high fatigue, now it makes sense to me why people aren’t doing the opposite of a brosplit :)
I would think that this split should work well. I personally hit all upper body muscles 4x / week (often on consecutive days) and haven't had any issues. Like you said, if total weekly volume is the same, it should theoretically result in similar if not superior muscle growth 👍
It is a shame that these studies do not look at health markers like bloodwork changes, blood pressure, resting or max heart rate changes, blood glucose regulation, mitochondrial changes, and the like. There is likely a significant difference. edit: It is very suspicious that my follow-up comments have been deleted as they contained a lot of study-based information, and the YT guy seemed interested. I will be sorely disappointed if that ends up as a video without being given any credit.
@@FlowHighPerformance1 Yes. For example, studies have shown that 1 hour of exercise is insufficient to counteract a day that is otherwise sedentary, albeit some benefits specific to that exercise will occur. So, your net health would still decline if you were sedentary (ie sitting at a desk for work, then sitting on the couch at home) most of the day but did 1 hour exercise at the gym. So, you could theoretically get bigger muscles but still end up with poorer all-cause health outcomes if too sedentary overall. Muscular strength adaptations do not seem to have the same stimulus and recovery requirement as, say, aerobic, cardiovascular, glucose sensitivity, fat vs carb metabolism, bone density development, and other things. Therefore, I would expect a higher frequency routine (even if lower loads) to much more significantly improve other health markers compared to a low frequency strength training routine by virtue of what we might refer to as a crossover effect of movement in general.
for better understanding, say, I'm doing only biceps curl, 2 sets - 7 days a week ( 14 sets a week ). will my biceps grow to it's maximum? or I should avoid doing it everyday?
Lot of tik tokers like jpgcoaching and caylept saying that training 6 days per week will fatigue your central.nervous system and that if you train 6 days per week you are actually not training that hard, opinions on this? I do a PPL so interested about this
No necessarily, you should be training fairly close to failure to maximise muscle growth anyway - regardless of volume and frequency. Maybe if you are training with super low volumes, then you would want to train to absolute failure on more sets 👍
I train 4 times a week now with every muscle being trained one time per week but with good volume (12-13 sets for big muscle groups and 9 sets for arm muscle) now i want to change into upper and lower split this can increase the frequency for every muscle to 2 times but it will decrease the volume for the upper body in exchange to lower body so is this for the better or for the worse ?
3× frequency means less intensity and effort. 2× frequency, 3 and 4 days ensures a full recovery to hit the muscle again at a maximum intensity, given you recover properly. 1× frequency and 1 set per muscle group is for the bodybuilding elite. Not only is it extemely hard to prolong the recovery process for 7 days compared to the usual 2-3-4 days, but you also have to net gain more proteins with one stimulus compared to 2 stimuli.
These recommendations don't really make physiological sense. I believe they are a symptom of the studies not being robust enough or thought through properly. More session volume, will by nature take more recovery, so increasing the frequency would not help and vice versa for low. Simply put each individual needs to find the number of hard sets needed for a an exercise at a point in time, and the time needed to recover to perform said exercise again with improvement, likely both will increase as a consistent training regime goes on. In practice this can take time thinking about what are the starting points and considering confounding variables. A simple example for me personally was that at one point, two sets of bench, with 4 days recovery would yield a rep increase workout to workout, this then became, 3 and 5 and then 4 and 5. The problem is as other exercises in that session also increase in volume the recovery may then be 4 and 6. Eventually you'll have to focus on one exercise at a time and maintain others as hard sets increase. This model seems to work well, but as a study it's not favourable because it's a applying a framework for individuals rather than a routine for all to follow.
Yes, all these variables are interrelated, so it's hard to make conclusive statements. However, another thing to consider is that performance gains aren't necessarily directly indicative of muscle growth (not in the short term at least). That's why I prefer to look at studies using DIRECT measurement (ie. Measuring actual muscle growth) rather than INDIRECT mechanisms (eg. MPS, performance changes, hormones etc.) 👍
@@FlowHighPerformance1 True true, worthwhile considerations, I do tend to prefer performance to be the best measurement still on a continous basis. Direct measurements will pretty much always improve from start to end after a study period, but that does not necessarily mean the protocols are the most appropriate for the intended outcome. For instance, training too frequently will generally mean some sessions yield nothing but improvements are seen at wider intervals, I think this becomes an issues when considering what a study is actually saying.
@@FlowHighPerformance1 No problem mate, love your vids recently got into truly tracking and optimizing my fitness journey and have been using your vids(especially the "Complete Programming and Periodization for Hypertrophy Training") as gospel for creating my workout plan since I can't afford to buy a already created one lol. Wanted to thank you enormously for putting all of this great content for free out here.
So what about a push pull and leg split with a training frequency of 6 days and training 2 days each muscle group. Let’s say back for 5 exercise with 3 sets. Would be 30 sets per week in total. Is that volume too much?
30 sets is okay for a single workout, but it seems very high for a single muscle group. I'd start lower and gradually build up to see how you respond 👍
I am a girl and i am doing exercises(targeting different body parts like abs etc for fat loss) + strength training for building butt(almost 5days per week) . Do you think i should minimize strength training to 2- 3x per week to build glute muscles? or is it fine?(Also i am a beginner so i am only doing 2-3 sets of 10-15 reps sometimes 20reps)
I dont get what he’s saying. Is he saying that if You are doing 10 sets in one Workout Per Week then its better to spread Them out. Or is he saying its better to then do multiple with 10 sets Per Workout.
Total weekly volume (total number of sets / muscle / week) is most important. If you are training a muscle with more than 10 sets / week, you will likely benefit from splitting your volume across 2+ sessions / week 👍
@@FlowHighPerformance1 Gotcha. That's what I assumed, but a bit confused. I do a pull push focus. Where it's not completely only puill or push but one day it's more push oriented and the other it's more pull. On the pull oriented days I do 6 sets of pull isolation exercises and 4 of push oriented exercises. The compound pull or push are exclusively on the day it's pull or push focus.
@FlowHighPerformance1 What about if you're doing only 5 sets, say for hams? Is it better to split it across two sessions or can you do it all in one session?
Thanks Peter, nice video! Intensity of your training will also be a factor in how often you could train that muscle group...Tom Platz could only train his legs once every 2 weeks because of the intensity at which he trained.
10 sets to the same muscle? I was told that I should do about twice a week for the same muscle group and hit like each different head are different Oaks exercise front muscle groups 3 x 3. Like close-grip bicep 3 times curls then open grip bicep curls three times then like reverse curls three sets also
so you talk about this is how you should do....and then you follow it up with "however". so we think we got some kind of answer and then comes the however adverb. i understand there is no direct answer for each one of us but the however this and however that does not help much, dear. make it more confusing
I understand your frustration. Unfortunately there is no single answer that is universally applicable to everyone. This is why I discuss these topics with nuance, so that people can make their own informed decisions within their context 👍
In this video there are a lot of errors, color changed or the x3 rep with the x6 rep on the wrong columns, the major simbol instead of the minor simbol.. and a vrey bad problem with english language that take everything for granted with the contracted form, and when you explain something you should specify more what you are talking about. For example what do you mean about volume in every contest you use it and specially Frequency, because it seems to change the subject that they are referring about. Hope this can help you to improve your communication. Specify more when you talk and write, specially for diagramms.
@@FlowHighPerformance1 for hypertrophy. Specifically, how would you recommend program using isolation lifts so that they don't interfere with your compounds
I think they can be programmed in the same way as any other lift for hypertrophy training. Only differences I would recommend are shorter rest periods and higher rep ranges 👍
But if we train high frequently then our muscle can't get enough time to recover. If i want to hit 12 sets of bicep then can i hit 2 sets per day daily, can my biceps get enough time to recover?
@@alexraymond-en4dd Plan A: Flat bench 9-10 sets 3x10-12 warmup (empty bar, 40,60kg) 4x3-5 heavy sets 2-3x6-10 reps for hypertrophy Deadlift 2x6-8 warmup sets 3-4x1-5reps pullups 3x6-8r lateral raises 2x15 arms: tricep: dumbbell behind head 3x8-10 skullcrusher machine - 3x8-10 bicep barbell curls 4x6-10 hammer curls 3x10 Plan B squats is similar to the bench military press 5x5-8 barbell rows 3x10 pullups 3x6-8 arms are the same just +1 exercise for each +1 tricep cable pushdowns, heavy sets 3x8 +1 behind back curls for biceps 3x12 seems a lot but i have 2-4 rest days.
@ghorlik432 thanks. Do you train to failure on the compounds? I do full body twice a week aswell. However, it's leaving me sleepy and fatigued after working out.
@ghorlik432 what kind of numbers are your lifts? I ask because if you're pushing similar numbers as me to failure without getting getting excessively fatigued/sleepy post working out I must have a work capacity issue.
Yes, that specific finding was considered statistically significant. However, this may have been due to limited number of studies, or heavily biased by a single study. So I would rather look at the general trend, than one specific statistic 👍
I train chest for 12 sets 2 times a weak so 24 and 95% of all sets are to failer i am recovering well and im a noobie lifter (10 months) should i slow down do less failer sets or less volume or it doesn't matter.
@@FlowHighPerformance1 yes i am seeing great results and i can handle it (maybe good genetics cuz imy friend cant handle my workout and people telling me it's too much but honestly i can handle it and it does hinder my recovery)
This is an unrelated and useless question; but why is your channel called Flow High Performance instead of High Flow Performance? The latter makes more sense to me, I’m just curious😂😅
I originally created the channel for sports performance training ie. high performance training. So the name is Flow High-Performance, rather than High-Flow Performance 👍
So much frequency is due to the lack of intensity, so this is not for naturals, we would never be able to train like a man in the gymand expect to do the same thing 3 to 4 times a week😊
You dont but remember any chest back or shoulder workout will hit your arms indirect. I see guys at gym blasting their arms and look the same no growth . I only do 2 exercises 2 sets for bicep and triceps. Done
awesome information and this is one info I was waiting for so long from you guys. Now more happy that my full body workout works. thanks guys
No problem, keep up the solid training 👍
Thanks, great and structured information. Upper/lower split working best for me. 3.5 workouts per week.
Thanks for the kind donation, glad you found the video helpful 💪
how you do 3 and a half ??
@@stevethea5250 hi, I do every second day, so in one week the days are: MO, WE, FR, SU. In the next week the days are TUE, THU, SAT. So it is always alternating between 4 workouts per week and 3 workouts peer week. In 2 weeks you have 7 workouts --> 3.5 workouts per week :D
@stevethea5250 He means an avg of 3.5, so 4 upper body workouts on one week and 3 upper body workouts the next would mean on avg you're doing 3.5 upper body workouts per week.
We have time to test on ourselves. There are so many factors that the best way to determine what works for us is just to try. Try 2 months with a bro-split, have a rest, then try an upper/lower for 2 months. That's what I did. No difference, except on the legs because the volume was increased. My trainings were
- Day1: Back Day 2: Chest Day3: Legs Day4: Shoulders
- Day1: Upper, Day2: Lower, Day3: Upper, Day4: Lower
Don't read studies. Do studies on yourself.
Studies provide a good general starting point. Then you can individualise from there - exactly as you did 👍
Twice a week for each muscle is a great practical cue for overwhelmingly majority of people especially beginners. As long as rest, recovery, and volume are equated, beginners can opt to do thrice a week in order to master the form of compound movements. Intermediate and advanced athletes are the biggest benefactors of 3-5 times per muscle group frequency.
Agreed 👍
My english is too weak to understand the all video. I will write my workout here so correct me if this routine is weak...
Monday - chest & tricep ( 12 10 10 8 Reps, 4 sets & 4 excercises for each muscle group
Tuesday - back & biceps ( same as above)
Wednesday - legs & triceps ( same as monday )
Thursday - Rest day
Is this a bad workout? if this is a weak, guide me for a new one...
@@JanukaRajapakshano shoulders or forearm days? The physique would not be proportional
Ain't gonna lie, I've been watching there videos multiple times and I'm making a workout program based off what I've learned here. Honestly one of my favorite channels
Glad the videos are helpful 👍
The most annoying fact about research: everyone responds differently.
As pointed out, it's really best to try different training modalities and see how you respond personally.
Exactly right, we can use research as a general guide, but we should individualise training over time 👍
It's so hard to know exactly how much I should workout/ run/ eat. Sometimes I feel like I overtrain but idk because some research shows if you increase the number of sets per week it could trigger muscle hypertrophy so idk wtf to do at this point 😂
I just try my best 🤦
@@az9498 it's a continuum. Not everyone sees better results with more sets. Some participants see better results with less sets. If you are getting stronger in your rep ranges you are getting bigger. Do whatever amount of volume you see the best rep strength increases with.
@@az9498 Competition can be a healthy drive for some people, but focusing on doing your best rather than being the best can be a less demoralizing process for others.
Great value information, I love the way you put the information and present it.
Glad to hear it 👍
Subscribed, wish I found this channel earlier. I was beginning to doubt my full body workout because every other person does different splits
Two times per week seems more realistic than 3 times a week.
Love from India 🇮🇳
This channel has earned my sub.
glad you enjoy the content 👍
At 54 and someone that weight trained in my 20's and 30's, and then started a family with no time, getting back into training a little over two years ago always looking for a better way. I am self employed and have a nicely appointed gym in my basement I can train as often as I'd like. That said I really like the momentum of training 6-7 days a week. I find that life has a way of throwing in a day off here and there. For a little over 20 months doing a push/pull legs I do like this routine and have come a long way. Mostly sticking to a 3 exercises per body part 3 sets of each for 18 sets per week. Roughly 45 mins per session. Slowly I've made my way into adding exercises and sets to 4/4 for large muscle groups trained first and 3/3 for smaller muscle groups last. Roughly one hour per session. 32 sets per week for chest, back and legs and 18 sets per week for tri's bi's and shoulders. I always feel strong and my diet is very good to excellent. My stats are 6'2", 210 lbs. Body fat 16-20%? Looking for some constructive criticism on my routine as my research seems to give me doubts no matter what I do...
Sounds like a solid routine to me. If it is yielding good results for you then stick with it, and keep individualising it to your particular lifestyle 👍
There are so many different ways❗️It’s enough to make your head spin brother! However, I will tell you this! As someone that’s always been a Hard Gainer. I’ve done one body part per day once a week and I’ve also done chest back and legs two times per week. Here’s the thing you might want to consider. You can still train a lot of days per week to get that momentum feeling you’re looking for by doing what I am about to propose. Have you ever trained your legs ridiculously intense, then try to do CHEST the very next day. Or a very intense back workout and the same thing. You’re NERVOUS system needs a break as well. So one thing that you can try is the following. Try to fit all of your muscle training into either Monday Wednesday and Friday or Tuesday Thursday Saturday. Then on the in between days do cardio abs and mobility. You can mix it up in increments. Like 10 minutes of high pace walking with long strides on a 2° incline. Then come out and do three sets of L sets, w/60 seconds rest. Next do something nobody does. Stretch out your anterior chain by doing back Bridges(3 sets) & twist holds. Stretching rotator cuff in between. This will give you the momentum with better results and performance on the muscle building days. On the sixth day try just walking 10,000 steps. Have at least one complete rest day then repeat. Although I think this model works better with two days off. But I think that other day will find you. Right bro😏✊🏻
Walking is a way to burn calories at a lower rate without driving up hunger and causing bing eating. Also, intermittent fasting combined with this may change your life brother💯💪🏻
One more thing I would say is I believe you will get incredible results by giving your nervous system a break. That would mean a three day split with your muscles. And if you’re compelled to get 5 to 6 days. You can do cardio mobility on the off days. A combination of walking at 3 to 4 mph on a 2° incline for 10 to 15 minutes. Including L sits and back Bridges. Also twist holds.
L-Sits will create your six pack once the body fat goes down enough. This happens by making your inner belt stronger and tighter. Then on the third cardio day try doing five sets of sprints. One at 60%, than 80%, than 95% for three working sets. Hanging leg raises are also killer for developing the six pack. You’re gonna want to do the sprints at the beginning of your cardio mobility workout. This will allow you to burn more calories for the entire workout. Just some ideas that you can take or leave at your discretion.🤷🏻♂️✊🏻
Training 6 days a week (working each muscle group twice a week) and resting one day is the best way to train and the best way to maintain the habit! I'm convinced the crazy split-day combinations (3 days on 4 days off or 4 days on 3 days off, etc.) are the reason most don't make much progress or quit for long periods of time. The split days are too complex and create too much weekly inconsistency. Knowing that you are going to train at a certain time every single day is the best way to strongly forge a solid habit of working out!
Excellent analysis
Cheers 👍
A variable you may be overlooking is which phase of training the person is in. That has a direct correlation with how much volume should be used. For example in an endurance stabilization workout, you have to stay between one and three sets per exercise and between 12 and 20 reps. The closer you are towards the 20 reps the more emphasis on stabilization muscles and increasing tendon strength.
Very true. However, this video was specifically for muscle growth, not for athletic performance 👍
Great information and a lot to think about.
For sure 💪
Is the following an optimal serial for each workout day to maximize sustained muscle growth?
Day 1: Chest, Triceps, and Legs (Saturday)
Warm-up: 10 minutes
Leg Press Machine: 4 sets x 8-10 reps
Leg Extension Machine: 3 sets x 10-12 reps
Seated Leg Curl Machine: 3 sets x 10-12 reps
Bench Press Machine: 4 sets x 8-10 reps
Incline Chest Press Machine: 3 sets x 10-12 reps
Pec Deck Machine: 3 sets x 10-12 reps
Tricep Pushdown Machine: 3 sets x 10-12 reps
Overhead Tricep Extension Machine: 3 sets x 10-12 reps
Chest Press Machine (alternative to dips): 3 sets x 10-12 reps
Cool Down: Stretching for 10 minutes
Day 2: Back and Biceps (Monday)
Warm-up: 10 minutes
Lat Pulldown Machine: 4 sets x 8-10 reps
Seated Cable Row Machine: 3 sets x 8-10 reps
Machine Pull-up Assist: 3 sets x 10-12 reps
Barbell Row Machine: 3 sets x 8-10 reps
Preacher Curl Machine: 3 sets x 10-12 reps
Cable Bicep Curl Machine: 3 sets x 10-12 reps
Cool Down: Stretching for 10 minutes
Day 3: Shoulders and Abs (Thursday)
Warm-up: 10 minutes
Shoulder Press Machine: 4 sets x 8-10 reps
Lateral Raise Machine: 3 sets x 10-12 reps
Front Raise Machine: 3 sets x 10-12 reps
Cable Crunch Machine: 3 sets x 15-20 reps
Abdominal Crunch Machine: 3 sets x 15-20 reps
Plank: 3 sets x 30-60 seconds
Hanging Leg Raises: 4 sets x 10-15 rep
Cool Down: Stretching for 10 minutes
Would this serial be ensuring i’m hitting each muscle group in a structured manner, allowing for maximal muscle engagement and growth?
This is a solid routine where you are hitting all muscle groups sufficiently. There is no such thing as 'optimal'. You just need a good program performed consistently over time 💪
u love your channel i love this video, i love everything that you shar eim obsessed witht how cut clear everything is. i love it so much i got shivers down my spine from how much i appreciate how awsome your videos are. ive been on my gym joruney for a year now but your information has fathered me and taught me everything. thank you so much!!
glad to hear it, keep up the good work 💪
@@FlowHighPerformance1 i just like it, no shivers
I know, I know, these are articles and bla blá blá. However, in my experience, I sum up in a phrase " If you train hard, You must rest hard". If You hit your muscles smoothly , go on training 2 or 3 times a week. But if You hit seriously, many sets, rest at least 7 days. Specially if You're naty.
🤔
Sure your experience overrades actual empirical evidence 😂😂😂
I started to train one muscle per week and is working well. I'm 47, 96 sets per week for muscle
nice work 👍
96 sets and once a week ??. You’re lying.
If you have a WHOLE workout for biceps, then a WHOLE workout for triceps, then a whole for the entire lower body, you'll look like Jony bravo I think... The legs are multiple muscle groups that are used to lumbering around our whole weight all day! (Not your fault, but it's funny seeing that in a research!) Great video!
Possibly. Although they still included other training days for the back and chest 👍
what a great chanel. amazing work
Cheers 👍
Underrated channel
Cheers 👍
What a great chanelle
Cheers 👍
It really doesn’t matter what frequency you choose if volume is the same. That’s what meta analysis is showing. Only thing I will say is training a muscle once a week for 12 sets would allow for 4 exercises on that muscle group ??. I personally do 9 sets. 3 exercises is more than enough. Plus your injury risk will be lower as you only hit the muscle once a week. Your joints and tendons will thank you also AND its fun focusing on that one muscle for the day. I love 4 day upper lower but when the weight starts getting heavier. It can start to have a toll on you. If you can recover from it and stay injury free and you just like the feeling of hitting a muscle twice a week then go for it. You’ll still make maximum gains that way too.
definitely a viable option 👍
Great content. Thanks!
Cheers 👍
Fun fact: (according to my experience, may not be applicable to you) is that this balance of per session volume and weekly freequency changes and is dynamic in time, what worked before may not work now as you muscles get accustomed to the stress you had it put through, so one needs to properly understand how much of a load progression one needs, I think the pivotal point is that.
Without reading whether your muscles adapted and what kind of a progression you need, it become hard to evaluate how you benefit or not from a higher frequency or per session workload.
It's science and art, TOGETHER, thus it's madness! :)))
7:10 that part was great, well the whole vids are lol
Anyway, that part may also be dependent on the rep range utilized, the lower the rep range maybe anything beyond 5-6 sets may need an increase of frequency (again may change from person to person and exercise selection to exercise selection hence why its ''madneeeess'' ok I'm goofy today don't mind me :) best wishes).
These are some good points. I definitely think that the training stimulus is dynamic in nature, and can evolve over time. And science just provides the average findings, not necessarily what is best for each individual 👍
@@FlowHighPerformance1 You're doing a great job at getting us to think Peter, thank you.
No problem 👍
9:55 I had seen a video where Dr. Mike says that low rep ranges don't work because the muscle has a small range of motion. To do 6 - 10 reps it's gonna take you like 10 - 15 sec. and the time the calves produce tension is not enough to trigger a hypertrophy stimulus. He compared to the time your calves produce tension to do 1x2 of squats and as we know doubles ain't ideal for hypertrophy. That applies to forearm curls and shrugs.
That is certainly a possible hypothesis to explain this 👍
I seem to spot an error, at 4:44, the group that worked out 3x per week is highlighted in blue, but at 4:47 the bottom of the graph indicates that blue is the group that worked out 6x per week.
Yes you are correct, the colours are incorrect. Apologies for the confusion 👍
the point was acrossed clearly and that's what really matters .
I like doing an upper/lower split lifting every other day so I will hit each muscle group 2x/week plus get adequate recovery
Can you train once per week and make gains? Sure but that might be a bit slow.
If you are actually physically able to train 6x a week, are you just sacrificing intensity for frequency?
I personally think the answer is full body 3X per week, BUT each of those sessions will target different type.
Monday 3x12 - Endurance
Wednesday 4x8 - Medium Accelerant
Friday 5x4 - Power
Each of these while of course doing their direct mission will also enable progress indirectly on the other 2 sessions.
Once you begin to get into failure of 2 or so of your exercises, you can cut out the middle Wednesday and turn it into a cardio day giving more priority to the Monday Endurance Mission and the Friday Power Mission.
Every program will yield similar results in a 5 year span. Doesn't matter what split you run as long as nutrition isn't garbage. I will always run a bro split. At 44 I recover better and I have elite muscle endurance.
Possibly 🤔
I do highly believe that the most is 2 to 3 times every six days , and in a split program that doesn't involve same muscle the next training so either a push pull legs or a half body of push muscles plus quads and a pull plus harms tings calves but with no compounds on legs, as you advance more frequentcy will be hiddering cause there is a certain amount of volume you can do each training and many times maybe you aren't ready to hit again 2 days afterwards or even 3
This makes sense in theory, but the direct evidence doesn't necessarily agree. However, the research is mostly on novice lifters, which makes it hard to extrapolate to advanced lifters 👍
Yes I see, novice would benefit cause they can't train so hard that need more recovery and would squeeze more volume in more training sessions, in the advance if they do multiple sessions the overt raining is possible especially in long term although I have seen great gains with highly increased volume for short period like 3 weeks that each week has way more volume and an then a fourth with kind a deload but the third week was a night mare maybe I give it a try now again that oise enchantement
What I found works best for me is hitting major muscle groups like chest, back, upper legs 1 x per week. And arms, calves, shoulders 2 x per week. 1st tricep session on chest day, 1st bicep session on back day and in these arm sessions 2 exercises each for 8 sets. 2nd arm day on its own day like Friday dep how arms feel 3-4 exercises each for 12-14 sets per group. I used to do PPL split but found my chest would still be sore when it was 2nd time through. Key thing is to listen to your own body and adjust your training split accordingly. As long as you consistent every week, results will come.
Sounds solid. Thanks for sharing 👍
The problem is that workout frequency tends to be the most dynamic for a normal average person. And all programs are built with this consistency in mind.
true. it is an easy variable to manipulate to influence volume
@@FlowHighPerformance1 I actually mean that workout frequency in general is the hardest variable to control. Because it is screwed up as soon as you miss a session. Missing a session in an ideal world, will adjust volume on the next training day. But this requires a super dynamic approach to programming.
was thinkin about them
thanks
No problem 👍
Is it true that working out hungrey will cause your body to "eat" your muscles?
No, this is definitely a myth 👍
I just stick with one time per week. If I do full body 3 times a week or push-pull-legs twice a week, I'm less likely to go. It always feels more tedious to me. Plus, I find it difficult to fit in cardio on a push-pull-legs routine.
With the "bro-split", I'm more likely to be consistent because I enjoy it more. And I have still seen significant muscle growth with the "bro split". I know it's not the most optimal method, but the "most optimal" method is not sustainable for me. It's best to make exercise enjoyable, not a chore.
yes, since it doesn't make a huge difference, I would prioritise the split you enjoy the most 👍
@@FlowHighPerformance1 Definitely! By the way, I love your videos! Very educational. Always find myself learning more and more.
Thank you
No problem 👍
Is it better to do a ppl with the same exercises for the whole ppl each week or different exercises? Like push A and push. I think it might be better due to hitting different muscle fibres
E.g ppl A
Db press
Cable fly ( upper chest )
Dips
E.g pull b
Db incline press
Machine flat press
Lower chest flies
I'd probably go with different exercises each sessions 👍
so full body, 4 sets for each muscle group, 3 times a week, 1-3 rep before failure each set.
That is one way to train
Best thing i ever done . Sticking with my fbw 3 times a week guys at gym are looking at me like if im taking something. Guy came up to me said dang bro you looking good and shoulders are looking good. I go in pick 2 exercises for each body part 2-3 sets each. Takes me 1hr and 15 minutes to complete. Just make sure you eat good the before your workout not the day of.
You could do 3x weekly each muscle and do 3 sets just add more sets as you get stronger also see gains in your muscles. Don’t forget eating right and getting your protein intake in there. Also a certain amount of protein shoud be taken in.
Yes, that's one way to do it 👍
helllooo peter
my English language is not good enough for speak
What do you think of this workout plan?
4 working days is similar to the upper and lower with some modifications to it, and exercises the muscle twice a week
In one day: training the large muscle with 8 sets, and the small muscle is 5 sets
thaaaanks a looooooottt
Sounds fine to me 👍
@@FlowHighPerformance1 thank u very muuuuuchh
So much variation in frequency in due to mostly enhanced, but a natural bodybuilder that does high intensity training cannot train more than one body part a week, taking in consideration muscle overlapping, so no matter what , the. Odyssey is worked more than once a week, when you do chest you do ,tris, delts and other parts, the same applies, for back, the same applies for legs,and when doing arms, the wholebody also comes into play😅
Love your videos!
One thing that is curious to me is how people train one muscle with 4 excercises on one day. If I do biceps curls (4 x 10 with last one very close to failure) I am done with the biceps 😅 Every other biceps exercise I would start would be a pain and technically imperfect. So for me was a beginner (4 month) it is not an option to do a bro split 😅
You could do more sets by dropping the load once you are fatigued, or by resting longer. But yes, quality will drop off after a few sets, especially if you are training very close to failure 👍
I do pullups, lat pulldows, preacher curls and hammer curls. 4 bicep exercises but 2 are considered " back" exercises.
There’s no perfect routine. Any fitness youtuber has different insights. Consisentency is the key. Thats it.
Very true. Consistency with sufficient effort is what accounts for the majority of progress over time 👍
Before asking how often you can make it to the gym of ought to ask how long it takes to recover. This is based on age somewhat.
Definitely a factor worth considering 👍
starting a 6 day upper/lower with 35 sets/week/muscle
Muscles do really respond weell based on muscle fibers distributions i swear and based on my experience you cant build forearm or side delts or calves by hitting them once per week or twice with high volume they recover faster and they work better with higher frequencies
It's fundamentally wrong to measure the workout frequency in a weekly term.Once in 5 days seems to be the best for natural trainee since we have to consider the joint fatigue caused in each session
Yes, using the 7-day week doesn't necessarily align with our physiological response to training. However, most people use the weekly calendar to prescribe training, so it is still an important question to answer. Check out this video on how many days before you can train a muscle again th-cam.com/video/qUxQxlEcHoY/w-d-xo.html
TLDR; it depends
Thanks, but it's mainly about hypertrophy, what one should do to increase strength gains..
Yes, this is purely regarding hypertrophy. For strength it is a little more complex because we have to consider both muscle growth and neural efficiency. In general, you would probably want to train the competition lifts 1-3x / week, depending on what lift it is 👍
Full body three times a week is good. You hit each muscle three times and you have four days to recover
is it good for beginners?,also if its okay can you drop some workouts!,cant see much online thankyou so much And Godbless champ
Fatiguing on CNS
Higher frequency allows more volume and/or more intensity.
I'm running a (higher frequency) modified HIT split, Lower and core twice a week one focusing on hams/glutes the other on quads/core and Upper three times a week two focusing on back/delts one focusing on chest/arms. Really works well for me.
Nice, good work 👍
You messed up the colours showing 3 and 6 times per week
my bad
I don't follow programs. I jump between full body, ppl and upper/lower splits depending how I feel. I don't get bored that way. My only rule is I have to train every muscle before I can one twice.
Everyone has a different training regiment that works for them. There are just too many factors and variables for everyone. Find what works best for you as long as you stay fit and healthy. Live a healthy lifestyl. You don't have to be a workout fanatic.
Yes, find what suits your lifestyle and preferences best 👍
What is seen as a set for a certain muscle? If in my workout, I have 4 sets of bicep curls (bumbell), 4 sets of hammer curls and 4 sets of cable curls, than does this equate to 12 sets for the biceps? So theoretically, in one or two days, you could have your 20+ sets for biceps (not counting in benefits from spreading the frequency)?
Yes, that would be 12 sets. And yes, you could accumulate 20+ sets in one or two days depending on how many exercises x sets you perform for a muscle group 👍
I have on open question
What about frquency consitency
Lets asume you are done 3 hole body workouts per week.
But you know that next week you will miss one regular training sessions . Could you train the other two time just 50 % more volum each inoder to midigate all negativ efect of missing a session ?
Good question. Yes, I think this is definitely a viable strategy to mitigate missing a session. Remember, total weekly volume is most important, and frequency is secondary 👍
Great video man!
As you said if doing 10 sets per muscle group per session is good, what if you do 4 sets of incline bent over rows, 4 sets of pull ups and 3 sets of one arm dumbbell rows so 10 sets and then do like 10 sets of isolation exercises for bizeps and rear shoulders which have already been trained in the exercises before? Is that okay?
Yes, I think that would be fine 👍
That's great , now do it twice a week that way
My english is too weak to understand the all video. I will write my workout here so correct me if this routine is weak...
Monday - chest & tricep ( 12 10 10 8 Reps, 4 sets & 4 excercises for each muscle group
Tuesday - back & biceps ( same as above)
Wednesday - legs & triceps ( same as monday )
Thursday - Rest day
Is this a bad workout? if this is a weak, guide me for a new one...
This is great 👍
Bro what about upper lower 6 days a week?
Completely fine 👍
Are there rest days between the every other workout? Upper one day 48 hour rest then hit it again, same with lower, I do this and my recovery is good, no pain in joints and I'm also eating for mass, iv been told by others it's to much but I'm recovering and not losing muscle or strength, I train for mass and not necessarily for pure strength,
Hey, Peter. I was wondering, and I can't find anything out there answering this, if it is possible to go full-body 6x pr. week for maximum hypertrophy? Obviously not doing 50 sets pr. muscle group pr. workout, but maybe 3-5, resulting in 18-30 sets pr. muscle group pr. week.
My hypoothesis is, that (assuming all sets are taken to or close to failure), volume and therefore hypertrophy can be equated with minimal fatigue going into the day after, where the same split is done.
Warming up would be more complicated, as all muscles would need to be involved, but are there other downsides to this crazy split?
My personal experience: The less time elapsed between hitting a muscle, the further away from failure you should stay. This holds true even when each session only has 3 sets/muscle. Very few sets are required to induce fatigue if taken to true failure, and 3 sets to actual mechanical failure separated by only 24 hours and then repeated 6 times in a row, would most likely lead to rapid onset of fatigue and decline in performance for most people.
With a frequency of 6 days per week, you'd probably be better served looking at your workout as medium-intensity movement practice rather than high-intensity muscle blasting.
Obviously, every extra rep away from failure will dramatically reduce fatigue.
@@Paroex Thanks, I wasn’t aware that a low amount of sets to failure leads to high fatigue, now it makes sense to me why people aren’t doing the opposite of a brosplit :)
I would think that this split should work well. I personally hit all upper body muscles 4x / week (often on consecutive days) and haven't had any issues. Like you said, if total weekly volume is the same, it should theoretically result in similar if not superior muscle growth 👍
@@FlowHighPerformance1 Thanks for your answer and thank you for the content, it really helps. Your channel is the first one I go to always.
No problem 👍
It is a shame that these studies do not look at health markers like bloodwork changes, blood pressure, resting or max heart rate changes, blood glucose regulation, mitochondrial changes, and the like. There is likely a significant difference.
edit: It is very suspicious that my follow-up comments have been deleted as they contained a lot of study-based information, and the YT guy seemed interested. I will be sorely disappointed if that ends up as a video without being given any credit.
So you are saying that differences in frequency will likely influence health markers?
@@FlowHighPerformance1 Yes. For example, studies have shown that 1 hour of exercise is insufficient to counteract a day that is otherwise sedentary, albeit some benefits specific to that exercise will occur. So, your net health would still decline if you were sedentary (ie sitting at a desk for work, then sitting on the couch at home) most of the day but did 1 hour exercise at the gym. So, you could theoretically get bigger muscles but still end up with poorer all-cause health outcomes if too sedentary overall.
Muscular strength adaptations do not seem to have the same stimulus and recovery requirement as, say, aerobic, cardiovascular, glucose sensitivity, fat vs carb metabolism, bone density development, and other things. Therefore, I would expect a higher frequency routine (even if lower loads) to much more significantly improve other health markers compared to a low frequency strength training routine by virtue of what we might refer to as a crossover effect of movement in general.
interesting, I've never really thought about it this way. It's definitely something for me to look into. Thanks for sharing 👍
for better understanding, say, I'm doing only biceps curl, 2 sets - 7 days a week ( 14 sets a week ). will my biceps grow to it's maximum? or I should avoid doing it everyday?
It should be fine. Check out this video on how long you need to recovery between workouts th-cam.com/video/qUxQxlEcHoY/w-d-xo.html
You cant grow if you are training it everyday. Go hard once a week upper and do legs hard. Take 2-3 days between workouts alternate.
What about cardio/aerobics in addition to strength training?
Its fine if you want to work on cardiorespiratory adaptations. But it might mean you take up time/energy away from weight training 👍
Lot of tik tokers like jpgcoaching and caylept saying that training 6 days per week will fatigue your central.nervous system and that if you train 6 days per week you are actually not training that hard, opinions on this? I do a PPL so interested about this
There are many people who train 6+ time per week and see great results. So, this statement is definitely not true in all cases 👍
One thing I didn’t hear mentioned was intensity. If frequency and volume are increased should intensity be decreased?
No necessarily, you should be training fairly close to failure to maximise muscle growth anyway - regardless of volume and frequency. Maybe if you are training with super low volumes, then you would want to train to absolute failure on more sets 👍
@@FlowHighPerformance1 so even with training to failure or close you think multiple times per week gives you adequate recovery time?
I think you will adapt to it over time. Just ease into it, and you should be fine 👍
@@FlowHighPerformance1 thanks! I appreciate the advice
I train 4 times a week now with every muscle being trained one time per week but with good volume (12-13 sets for big muscle groups and 9 sets for arm muscle) now i want to change into upper and lower split this can increase the frequency for every muscle to 2 times but it will decrease the volume for the upper body in exchange to lower body so is this for the better or for the worse ?
I'd prioritise volume over frequency
There should be like a dna test and boom this is your perfect working for each phase based on your goals 😅😅😅
In most cases, there probably won't be any MAJOR differences with different frequencies (if total weekly volume is equated) 👍
@@FlowHighPerformance1 haha so I guess at thr end of the day it's about just do it more than anything eh
Pretty much 👍
You should make a video on how to progressive overload in the correct way cuz this topic is so misunderstood
Currently working on progressive overload for hypertrophy training. Should be published in about two weeks 👍
So full body 3x per week better than ppl 6x per week?? What should I do for bulking? And for cutting?
1. Not necessarily. Depends on many other factors.
2. Training doesn't have to change between billing and cutting phases
3× frequency means less intensity and effort.
2× frequency, 3 and 4 days ensures a full recovery to hit the muscle again at a maximum intensity, given you recover properly.
1× frequency and 1 set per muscle group is for the bodybuilding elite.
Not only is it extemely hard to prolong the recovery process for 7 days compared to the usual 2-3-4 days, but you also have to net gain more proteins with one stimulus compared to 2 stimuli.
FBW are king 🤴
I do 3 times with 2-3 RIR
Or twice a week
One with volume and other with low vol. HIT style 3 days of rest in between.
Hey
Do you have a blog or reading material ?
unfortunately not
These recommendations don't really make physiological sense. I believe they are a symptom of the studies not being robust enough or thought through properly. More session volume, will by nature take more recovery, so increasing the frequency would not help and vice versa for low. Simply put each individual needs to find the number of hard sets needed for a an exercise at a point in time, and the time needed to recover to perform said exercise again with improvement, likely both will increase as a consistent training regime goes on. In practice this can take time thinking about what are the starting points and considering confounding variables. A simple example for me personally was that at one point, two sets of bench, with 4 days recovery would yield a rep increase workout to workout, this then became, 3 and 5 and then 4 and 5. The problem is as other exercises in that session also increase in volume the recovery may then be 4 and 6. Eventually you'll have to focus on one exercise at a time and maintain others as hard sets increase. This model seems to work well, but as a study it's not favourable because it's a applying a framework for individuals rather than a routine for all to follow.
Yes, all these variables are interrelated, so it's hard to make conclusive statements. However, another thing to consider is that performance gains aren't necessarily directly indicative of muscle growth (not in the short term at least). That's why I prefer to look at studies using DIRECT measurement (ie. Measuring actual muscle growth) rather than INDIRECT mechanisms (eg. MPS, performance changes, hormones etc.) 👍
@@FlowHighPerformance1 True true, worthwhile considerations, I do tend to prefer performance to be the best measurement still on a continous basis. Direct measurements will pretty much always improve from start to end after a study period, but that does not necessarily mean the protocols are the most appropriate for the intended outcome. For instance, training too frequently will generally mean some sessions yield nothing but improvements are seen at wider intervals, I think this becomes an issues when considering what a study is actually saying.
Agreed 💪
5:10,
9:20
Hey Peter you put a greater than symbol rather than a Less than at 7:24 that had me a little confused.
You're right, good pickup! My mistake that should have been a less than symbol 👍
@@FlowHighPerformance1 No problem mate, love your vids recently got into truly tracking and optimizing my fitness journey and have been using your vids(especially the "Complete Programming and Periodization for Hypertrophy Training") as gospel for creating my workout plan since I can't afford to buy a already created one lol. Wanted to thank you enormously for putting all of this great content for free out here.
No problem at all, glad you find the content helpful 👍
So what about a push pull and leg split with a training frequency of 6 days and training 2 days each muscle group. Let’s say back for 5 exercise with 3 sets. Would be 30 sets per week in total. Is that volume too much?
30 sets is okay for a single workout, but it seems very high for a single muscle group. I'd start lower and gradually build up to see how you respond 👍
I am a girl and i am doing exercises(targeting different body parts like abs etc for fat loss) + strength training for building butt(almost 5days per week) . Do you think i should minimize strength training to 2- 3x per week to build glute muscles? or is it fine?(Also i am a beginner so i am only doing 2-3 sets of 10-15 reps sometimes 20reps)
2-3x / week is sufficient. 5x / week might be slightly better, but maybe not worth the extra effort 👍
I dont get what he’s saying. Is he saying that if You are doing 10 sets in one Workout Per Week then its better to spread Them out. Or is he saying its better to then do multiple with 10 sets Per Workout.
Total weekly volume (total number of sets / muscle / week) is most important. If you are training a muscle with more than 10 sets / week, you will likely benefit from splitting your volume across 2+ sessions / week 👍
@@FlowHighPerformance1 Gotcha. That's what I assumed, but a bit confused. I do a pull push focus. Where it's not completely only puill or push but one day it's more push oriented and the other it's more pull. On the pull oriented days I do 6 sets of pull isolation exercises and 4 of push oriented exercises. The compound pull or push are exclusively on the day it's pull or push focus.
Nice, sounds like a solid routine 👍
@FlowHighPerformance1
What about if you're doing only 5 sets, say for hams? Is it better to split it across two sessions or can you do it all in one session?
Thanks Peter, nice video! Intensity of your training will also be a factor in how often you could train that muscle group...Tom Platz could only train his legs once every 2 weeks because of the intensity at which he trained.
Yes, very true. Someone at that level may need to be more careful about frequency 👍
I need roids to train legs twice at that intensity 😂
They need Roids to train @that intensity also, bro😆💯
10 sets to the same muscle? I was told that I should do about twice a week for the same muscle group and hit like each different head are different Oaks exercise front muscle groups 3 x 3. Like close-grip bicep 3 times curls then open grip bicep curls three times then like reverse curls three sets also
Yes. It is preferable to distribute your sets across different exercises for each muscle. Not 10 sets with the same exercise 👍
every body talj about ppl but i want to try a program make me train every muscle 3 times in the week
I'd say that would be a good idea 👍
so you talk about this is how you should do....and then you follow it up with "however". so we think we got some kind of answer and then comes the however adverb. i understand there is no direct answer for each one of us but the however this and however that does not help much, dear. make it more confusing
I understand your frustration. Unfortunately there is no single answer that is universally applicable to everyone. This is why I discuss these topics with nuance, so that people can make their own informed decisions within their context 👍
In this video there are a lot of errors, color changed or the x3 rep with the x6 rep on the wrong columns, the major simbol instead of the minor simbol.. and a vrey bad problem with english language that take everything for granted with the contracted form, and when you explain something you should specify more what you are talking about. For example what do you mean about volume in every contest you use it and specially Frequency, because it seems to change the subject that they are referring about. Hope this can help you to improve your communication. Specify more when you talk and write, specially for diagramms.
Thanks, noted 👍
Great practical recommendations! Can you make a vid on your thoughts on periodizing accessory/ isolation lifts?
Cheers! Do you mean periodization for accessory lifts in regards to hypertrophy training or for strength goals?
@@FlowHighPerformance1 for hypertrophy. Specifically, how would you recommend program using isolation lifts so that they don't interfere with your compounds
I think they can be programmed in the same way as any other lift for hypertrophy training. Only differences I would recommend are shorter rest periods and higher rep ranges 👍
But if we train high frequently then our muscle can't get enough time to recover. If i want to hit 12 sets of bicep then can i hit 2 sets per day daily, can my biceps get enough time to recover?
Yes, your biceps will recover fine 👍
So essentially, working out more sets per session, more frequently = better gains.
correct 👍
2x/week full body?
What about it?
Best gains vs 3
full bodyu x2 week is the king of strict naturals
What's your full body routine?
@@alexraymond-en4dd Plan A:
Flat bench 9-10 sets
3x10-12 warmup (empty bar, 40,60kg)
4x3-5 heavy sets
2-3x6-10 reps for hypertrophy
Deadlift 2x6-8 warmup sets
3-4x1-5reps
pullups 3x6-8r
lateral raises 2x15
arms:
tricep: dumbbell behind head 3x8-10
skullcrusher machine - 3x8-10
bicep barbell curls 4x6-10
hammer curls 3x10
Plan B
squats is similar to the bench
military press 5x5-8
barbell rows 3x10
pullups 3x6-8
arms are the same just +1 exercise for each
+1 tricep cable pushdowns, heavy sets 3x8
+1 behind back curls for biceps 3x12
seems a lot but i have 2-4 rest days.
@ghorlik432 thanks. Do you train to failure on the compounds? I do full body twice a week aswell. However, it's leaving me sleepy and fatigued after working out.
@@alexraymond-en4dd Depends how I feel. But most of the time yes, the last 3 sets burn me out.
@ghorlik432 what kind of numbers are your lifts? I ask because if you're pushing similar numbers as me to failure without getting getting excessively fatigued/sleepy post working out I must have a work capacity issue.
Wait the 3x per week had 2% more then 4.25% for the 2x per week. Thats like close to 50% more then the 2x. so how is that insignificant?
Yes, that specific finding was considered statistically significant. However, this may have been due to limited number of studies, or heavily biased by a single study. So I would rather look at the general trend, than one specific statistic 👍
I train chest for 12 sets 2 times a weak so 24 and 95% of all sets are to failer i am recovering well and im a noobie lifter (10 months) should i slow down do less failer sets or less volume or it doesn't matter.
If you can handle it and see good results then keep it up 👍
@@FlowHighPerformance1 yes i am seeing great results and i can handle it (maybe good genetics cuz imy friend cant handle my workout and people telling me it's too much but honestly i can handle it and it does hinder my recovery)
Then keep it up 👍
how do i understand my body? how do i tell if it needs more volume or less?
This video should help you individualise your training routine th-cam.com/video/ylKjpGbVlSg/w-d-xo.html
This is an unrelated and useless question; but why is your channel called Flow High Performance instead of High Flow Performance?
The latter makes more sense to me, I’m just curious😂😅
I originally created the channel for sports performance training ie. high performance training. So the name is Flow High-Performance, rather than High-Flow Performance 👍
So much frequency is due to the lack of intensity, so this is not for naturals, we would never be able to train like a man in the gymand expect to do the same thing 3 to 4 times a week😊
So we should train each bodypart once a week?
Once a week is best whendoing HIT.
Just train a couple muscle groups per day and make sure you train properly (100%) so you don’t have to train that muscle group 5x a week.
"Hi everyone, Peter here." 😄
Only OG subscribers know this 😂
Fame has changed you, mate! 😆
@@reconteam91 bring back the old Peter 🙌
x2 times per week you won't have any recovery time of course only if you natty!
Why do all the pros do 1x a week?
🤷
Peds
Do we really need 25-29 sets/ week for biceps, 16 sets for legs, 14 sets for back (youve made such video 3 years ago)
Here is my updated view on volume th-cam.com/video/16oYtQbGhq4/w-d-xo.html
@@FlowHighPerformance1 thank you alot for your work, I'm watching many of your past videos. Thank you alot
You dont but remember any chest back or shoulder workout will hit your arms indirect. I see guys at gym blasting their arms and look the same no growth . I only do 2 exercises 2 sets for bicep and triceps. Done
@@tonyvee5799 thank you for your answer, I am adjusting my work out and it is good to read others opinions :D
@@wywalay no problem.
Watching at 4 am 😅
😂