I use to struggle with this until I seen the affects of going from a Bro Split to a 4 Day Upper/Lower Split. I enjoyed the gym more and I felt more refreshed and stronger.
I was kinda forced to take more rest day when my joints started to hurt during workouts. I took a whole week off to recovery and then coming back I restructured my workout plan to incorporate more rest days, and on my off days I ride my bike or walk. This new routine and attention to resting has been hard to get used to since I’m addicted to going to the gym, but I think it’s the best thing I can do for my body.
I lift 6 days a week . I walk daily . I feel completely energzied and feeling better , there could be some days I can take an extra day off if I feel tired or i need it
I loved this question because I am working out 6 days a week and there are definitely some caveats, so I would also like to share my experience: I still believe the amount of volume depends on the individual and your experience (for how long you have been training). Workout volume does equal to progress (that is a fact), IF you are not suffering from overtraining (this depends on how you feel). Since I'm also adapting my calories to find the best spot for building muscle and loosing fat, after a while, I entered a plateau in my strength. Now, for me, I don't usually feel sore when training 6 days a week (so that's a good sign) except for my legs. If specific muscle parts are ready for the next workout, I will train them, if not, then that's a sign that I should backoff (in my case, legs). I don't think you should define a rule of "only train 3 times a week" for better gains, because it definitely depends on the individual. There should always be progress overload (volume + weights + form), though. *Curious fact: I went on a small weekend "vacation" where I did not track and didn't workout at the gym ( I still did some low intensity workout: bouldering, walking and paddling) but I ate a ton of fast-food.. After that weekend, I weighted myself and surprise: no change and I arrived to my workouts feeling a lot better. Now the question that I am trying to answer is: was it the extra calories or the extra rest day? So I am considering adding a cheat meal every Saturday to see if that makes me feel less sluglish when I leave the gym.
I can tell you from experience you can be eating in a caloric surplus with all clean food, getting at least 7 hours of sleep, drinking plenty of water, and still be rolling your eyes and getting fuzzy vision in the gym, feeling like your going to pass out. At some point you just gotta sit on your couch eating yams and fruits and chiggun and such, watching TH-cam or TV or whatever. Just potato out for a day or two. Better to lose a day then like a week cuz you fried yourself.
You said Tuesdays and Thursdays, for example, and that's what I do. Just do walking and exercise bike for my knee arthritis those two days. Two days a week, I do upper, two days lower body, and Saturday I teach yoga and Zumba. On my active rest days, I've noticed I'm a bit fidgety, maybe from extra energy.
I lifted each of the last 5 days, and I’m fried. My body is saying REST REST REST. I’m listening to it. We gotta get in touch with our body’s messaging. Then we will know what is optimal for ourselves
@@dustin6528 it always depends on what your goal is? For purely lifting then 3x a week is enough. But what if you are an endurance athlete who happen to loves lifting also? Then you can train 5-6 days a week with periodisation. Lifting 6 days a week is way too much, thats like anaerobic training everyday. Unless you are on steroids or testosterone like these guys then you can recover faster and do it again. People underestimate the power of using gears for faster recovery.
I use two rest days for heavybag so 5 days weights and 2 days boxing. I don't believe in breaks and I feel great. I guess it's all individual, so no one should say what's good for someone else, every body and mind is different. I am 37 and i take off days when i go to vacation, everything else is daily workouts.
Each muscle group needs 2 full days of rest for maximized performance, according to clinical/scientific studies. This not personal opinions. I am currently on a 6x days per week of PPL. I eat 2000-2200 calories per day to lose weight and sleep 9h per night. Some might prefer 3-5 days of workouts though. Everything changes when we take medical conditions, age and sex into account. Some handle more than others.
@@C0d0ps 2 full days is what you give your muscles if you train every day anyways. Example of my actual workout Chest, shoulder, tricep Legs, back, biceps Boxing And then repeat So by the time I am hitting chest, shoulder tricepts workout I already had 2 days on that muscle group. If you have time, my advice is to train every day
I needed to hear this. I had done 5 months of 6 days a week going hard. I just stepped been to 1body part a day and crushed my bench press by just giving my body a few days b extra rest.
Upper lower for 4 days or PPL for 3 or 6 days are all great. Give each muscle group 2 full days of rest. Sleep 8h or more per night if you workout a lot.
I think all this can depend on how do you train. For example, big heavy compound movements are much more taxing on the nervous system than isolation exercises. That's why I hate when someone blames isolation exercises and he says these are for p**sys. Sometimes we need to step back a little bit and give our body a rest and this is when isolation exercises can help. So maybe you can have extra days when you only care about lighter weights and chasing the pump a little bit. After you have recovered you can get back to your compound lifts. Regarding these I still believe in less training days than more in a week if you have long term goals.
You wouldn't need rest days if you were doing a reasonable number of sets per week: 10 hard sets for your major muscle groups, and 4 sets for your smaller muscle groups...then go home.
In fact 2 very hard and intense resistance training workouts a week are enough. Teo days can be cardio or physical activities like hikes, cycling, etc.
I was going to the gym twice a day for 6 days a week. Full body with drop sets only. My body wasn't recovering properly. I would take eaas and massage therapy. Suction cup, acupuncture, weed to ease the pain. This month I'm trying the 3 days a week. I don't know what the fuck to do with this extra time lol. I do visit the beach more often
Dustin!!! I never believed this until I willed myself to just start trying it and it works! 3 days of hard full body training (2 hours in the gym for me) and I’m good. I’m actually bigger and stronger because if it. Most gym bros just don’t understand how effective this is.
You just need to work on finding a career or job that pays you enough to where you don’t have to work two jobs you can pick up overtime instead and get paid more for that hard work you putting in
I really struggle with days off, ive given myself rabdo before from going for weeks in a row with no break. Not sure why i do this but i cant stop sometimes
@@derekknight5156 its called rhabdomyolysis, its basically when broken down mucle builds up in the blood stream and caues your kidneys serious stessand sometimes fatal kidney failure
I just purchased MAPS Performance and see where this goes. I'm curious to what 3 days a week with mobility sessions will do to my overall physique after training 4-5 days a week for 8 years
What if I'm over weight and eating about 1700 calorie (under eating based on BMR) and exercising 5 6 days a week with about 20 sets of each part of the body per week? I don't really care about muscle gain rn
@Collin Morris no, I've been eating like this more than 4 month,and started training 1.5 month ago but didn't boost my intake. It's about 500 calories less than what i should take rn. My primary goal is to lose weight as fast as possible with minimum muscle loss but sometimes i think I'm doing more harm than good😂 yet as i said i didn't had any problem so far
Not a trainer or anything, but I work out 5 days a week. 3 full upper body and 2 full lower body. I do alot of volume on those days and definitely feel tired leaving the gym, but when I wake up the next morning and get back to the gym I'm usually refreshed by then. I started doing 5 days a week maybe 2 months ago and it hasn't come to a point where I have had to leave or skip the gym simply from being tired. There was a few days where I had terrible sleep but that was on me. I think nutrition, water, and sleep play a HUGE role in energy, so maybe you should look at that. My volume is pretty high to with 5-6 exercises a day and 3-6 sets each. One thing I could recommend is training for volume more then intensity, so 3 days a week stay away from any wieght you can't do 6 reps or more of. I had the mistake for awhile of trying to push my 1rm or working with a wieght that I could only do 2-4 reps of and that took up half my volume. I wasn't increasing my 1rm cuz I wasn't building enough muscle from doing the exercise enough. That might be something to consider.
And to answer your original question of should you lower volume if anything it would be keep the volume moderate but don't rep till failure constantly. That's another concept called RPE, or rate of perceived exertion, that I would look into. It's kind of complicated and I only loosely follow it myself but it's about paying attention to how many more reps you could have done, and saving that energy for the next set. So more reps all together but less energy spent. It's that lack of energy that makes you tired, and when it builds up you'll walk back into gym the next day feeling like you never even left it the day before.
Been workin out 6-7 days a week the last 4-5 months and now I’m randomly hella sick. Could this have to do with why I’m sick to the point where I can barely walk without getting dizzy now?
@@darkoale3299 😭😭😭😭 I got a forced few weeks off. But I got lost in the grind I was a fatty at 280 and now I’m at 210 and gotta lose 10 more so I can go to the military.
Too much workouts keep the cortisol elevated and it reduced the testosterone bcoz both are made from same mother hormone. It also slows down muscle building and impaired recovery.
@@1x1HealthyEnergybyAndrew you recover faster and remain more anabolic when you’re using AAS and tren is way stronger than testosterone but I still think one day off with active recovery would be more beneficial
I'm addicted to exercise so there's no way I'm taking 4 days off a week. Here's my routine, I personally think it's great: Monday - Upper body Tuesday - Core Wednesday - Upper body Thursday - Core Friday - Upper body Saturday - Legs Sunday - Rest I also do a little bit of legs on all upper body days, just whilst recovering in between sets. Nothing major though, just step ups and stuff to get the blood pumping. I've had amazing results with this schedule.
@@BigDome1 No one in the history of the world needs to dedicate a whole day never mind two for core exercises. Your core gets plenty of stimulation when you exercise your main body parts. Abs are made in the kitchen. If anything you can have 2 leg days.
@@darkoale3299 abs being "in the kitchen" is total bollocks, it's a muscle like any other. I'm at quite a high bodyfat % right now but my stomach is like a 6 pack of tennis balls. I destroy my abs on tuesdays and thursdays and I don't even have to leave the house to do it, I can do it while I'm working. You're quoting old wives tales with no scientific basis.
If you're natural 3 days a week is not enough. Telling people what they want to hear not what they need to hear. That is lazy asf. Eating donuts and mcdonalds gets you jacked too, doesn't it. Spews for views.
I use to struggle with this until I seen the affects of going from a Bro Split to a 4 Day Upper/Lower Split. I enjoyed the gym more and I felt more refreshed and stronger.
I was kinda forced to take more rest day when my joints started to hurt during workouts. I took a whole week off to recovery and then coming back I restructured my workout plan to incorporate more rest days, and on my off days I ride my bike or walk. This new routine and attention to resting has been hard to get used to since I’m addicted to going to the gym, but I think it’s the best thing I can do for my body.
Me too. It's difficult but worth it.
Crazy, my cousin texted me this question right before this popped up on my feed. Spot on guys!
I lift 6 days a week . I walk daily . I feel completely energzied and feeling better , there could be some days I can take an extra day off if I feel tired or i need it
I do PPL for 6 days a week and feel amazing.
I eat 2000-2200 calorie to lose weight and sleep 9h per night.
I loved this question because I am working out 6 days a week and there are definitely some caveats, so I would also like to share my experience: I still believe the amount of volume depends on the individual and your experience (for how long you have been training). Workout volume does equal to progress (that is a fact), IF you are not suffering from overtraining (this depends on how you feel). Since I'm also adapting my calories to find the best spot for building muscle and loosing fat, after a while, I entered a plateau in my strength. Now, for me, I don't usually feel sore when training 6 days a week (so that's a good sign) except for my legs. If specific muscle parts are ready for the next workout, I will train them, if not, then that's a sign that I should backoff (in my case, legs). I don't think you should define a rule of "only train 3 times a week" for better gains, because it definitely depends on the individual. There should always be progress overload (volume + weights + form), though.
*Curious fact: I went on a small weekend "vacation" where I did not track and didn't workout at the gym ( I still did some low intensity workout: bouldering, walking and paddling) but I ate a ton of fast-food.. After that weekend, I weighted myself and surprise: no change and I arrived to my workouts feeling a lot better. Now the question that I am trying to answer is: was it the extra calories or the extra rest day? So I am considering adding a cheat meal every Saturday to see if that makes me feel less sluglish when I leave the gym.
It was the calories
I can tell you from experience you can be eating in a caloric surplus with all clean food, getting at least 7 hours of sleep, drinking plenty of water, and still be rolling your eyes and getting fuzzy vision in the gym, feeling like your going to pass out. At some point you just gotta sit on your couch eating yams and fruits and chiggun and such, watching TH-cam or TV or whatever. Just potato out for a day or two. Better to lose a day then like a week cuz you fried yourself.
5-6 days a week seem to fit me well, 3-day split than rest for one day. chest and triceps get 3 days rest before they gotta be used again and so on.
3 day on 1 day off? That sounds great and I've been wanting to try it for pretty long but I can't since my gym is closed on Sundays lol.
You said Tuesdays and Thursdays, for example, and that's what I do. Just do walking and exercise bike for my knee arthritis those two days. Two days a week, I do upper, two days lower body, and Saturday I teach yoga and Zumba. On my active rest days, I've noticed I'm a bit fidgety, maybe from extra energy.
I lifted each of the last 5 days, and I’m fried. My body is saying REST REST REST. I’m listening to it. We gotta get in touch with our body’s messaging. Then we will know what is optimal for ourselves
Forearms hurting? how about neck curls?
This is the exact advice I needed to hear. Thank you
Take days off! It’s mentally refreshing.
If you’re young, working out every day is not a problem.
When I was in my 30’s, I trained five days a week and gained lots of muscle.
You would have gained more with more recovery time
@@dustin6528 it always depends on what your goal is? For purely lifting then 3x a week is enough. But what if you are an endurance athlete who happen to loves lifting also? Then you can train 5-6 days a week with periodisation. Lifting 6 days a week is way too much, thats like anaerobic training everyday. Unless you are on steroids or testosterone like these guys then you can recover faster and do it again. People underestimate the power of using gears for faster recovery.
I use two rest days for heavybag so 5 days weights and 2 days boxing. I don't believe in breaks and I feel great. I guess it's all individual, so no one should say what's good for someone else, every body and mind is different. I am 37 and i take off days when i go to vacation, everything else is daily workouts.
Each muscle group needs 2 full days of rest for maximized performance, according to clinical/scientific studies.
This not personal opinions.
I am currently on a 6x days per week of PPL.
I eat 2000-2200 calories per day to lose weight and sleep 9h per night.
Some might prefer 3-5 days of workouts though.
Everything changes when we take medical conditions, age and sex into account.
Some handle more than others.
@@C0d0ps 2 full days is what you give your muscles if you train every day anyways.
Example of my actual workout
Chest, shoulder, tricep
Legs, back, biceps
Boxing
And then repeat
So by the time I am hitting chest, shoulder tricepts workout I already had 2 days on that muscle group.
If you have time, my advice is to train every day
Less is not more, more is more. Sarcev, Milos.
I needed to hear this. I had done 5 months of 6 days a week going hard. I just stepped been to 1body part a day and crushed my bench press by just giving my body a few days b extra rest.
Can Definitely relate
Bruh they arent promoting a bro split
Upper lower for 4 days or PPL for 3 or 6 days are all great.
Give each muscle group 2 full days of rest.
Sleep 8h or more per night if you workout a lot.
6 day a week push pull. Very low volume 3 sets per muscle group . Larger ones 3-6 tops.
9 sets a week for small muscles
15 sets a week for larger ones.
Boom one and done
6 day push pull
But in a 4 day you have to try to fit so many movements into one session that it turns into junk volume. Sort hard session more often sounds better.
What if I train 6 days a week full body workouts but, weekly I’m doing 12 or 13 sets per body part?
Recovery is the other part and in fact more important but overlooked because it can't be programmed objectively like workout.
I think all this can depend on how do you train. For example, big heavy compound movements are much more taxing on the nervous system than isolation exercises. That's why I hate when someone blames isolation exercises and he says these are for p**sys. Sometimes we need to step back a little bit and give our body a rest and this is when isolation exercises can help. So maybe you can have extra days when you only care about lighter weights and chasing the pump a little bit. After you have recovered you can get back to your compound lifts. Regarding these I still believe in less training days than more in a week if you have long term goals.
You wouldn't need rest days if you were doing a reasonable number of sets per week: 10 hard sets for your major muscle groups, and 4 sets for your smaller muscle groups...then go home.
In fact 2 very hard and intense resistance training workouts a week are enough. Teo days can be cardio or physical activities like hikes, cycling, etc.
I was going to the gym twice a day for 6 days a week. Full body with drop sets only. My body wasn't recovering properly. I would take eaas and massage therapy. Suction cup, acupuncture, weed to ease the pain. This month I'm trying the 3 days a week. I don't know what the fuck to do with this extra time lol. I do visit the beach more often
The late Leroy Colbert made a ton of great videos on this topic.
3 day full body is the way to go for naturals.
Dustin!!! I never believed this until I willed myself to just start trying it and it works! 3 days of hard full body training (2 hours in the gym for me) and I’m good. I’m actually bigger and stronger because if it. Most gym bros just don’t understand how effective this is.
Eat Clen, Tren hard, Dbolish your goals, Anavar Give up! 😂
lol
I’m doing 3 days a week in jujitsu and 3 days in weights as well as going to work 6 days with 2 jobs, Im finding it hard to keep my immune system up
You just need to work on finding a career or job that pays you enough to where you don’t have to work two jobs you can pick up overtime instead and get paid more for that hard work you putting in
How do you lift weights and do jujistu at the same time and work 2 jobs? You won't be able to sustain that for a long period of time
Does cutting back 2 to 3 days after doing a six day work out benefit if you’re just isolating, one muscle one body part
I really struggle with days off, ive given myself rabdo before from going for weeks in a row with no break. Not sure why i do this but i cant stop sometimes
What is rabdo? I'm in a similar boat if I'm not getting after it I feel like crap like I haven't earned anything that day
@@derekknight5156 its called rhabdomyolysis, its basically when broken down mucle builds up in the blood stream and caues your kidneys serious stessand sometimes fatal kidney failure
@@derekknight5156 i like to do chin ups and light fluff work on my off days now to keep me sane
I just purchased MAPS Performance and see where this goes. I'm curious to what 3 days a week with mobility sessions will do to my overall physique after training 4-5 days a week for 8 years
What if I'm over weight and eating about 1700 calorie (under eating based on BMR) and exercising 5 6 days a week with about 20 sets of each part of the body per week?
I don't really care about muscle gain rn
Eat 2000 calories, whole foods and mainly protein, eat carbs around your workout only and train intense 60 mins
@Collin Morris no, I've been eating like this more than 4 month,and started training 1.5 month ago but didn't boost my intake. It's about 500 calories less than what i should take rn. My primary goal is to lose weight as fast as possible with minimum muscle loss but sometimes i think I'm doing more harm than good😂 yet as i said i didn't had any problem so far
@@aliabd011 you are going about it very wrong like I was . You’ll see
Some of us are actually shy and don't want to do mobility at the gym.
I lowered from 8 to 7 days
Ha!
I workout 5 days a week and on some days after I workout I am totally spent , tired and weak feeling in my joints. Should I lower the volume
Not a trainer or anything, but I work out 5 days a week. 3 full upper body and 2 full lower body.
I do alot of volume on those days and definitely feel tired leaving the gym, but when I wake up the next morning and get back to the gym I'm usually refreshed by then.
I started doing 5 days a week maybe 2 months ago and it hasn't come to a point where I have had to leave or skip the gym simply from being tired. There was a few days where I had terrible sleep but that was on me.
I think nutrition, water, and sleep play a HUGE role in energy, so maybe you should look at that. My volume is pretty high to with 5-6 exercises a day and 3-6 sets each. One thing I could recommend is training for volume more then intensity, so 3 days a week stay away from any wieght you can't do 6 reps or more of.
I had the mistake for awhile of trying to push my 1rm or working with a wieght that I could only do 2-4 reps of and that took up half my volume. I wasn't increasing my 1rm cuz I wasn't building enough muscle from doing the exercise enough. That might be something to consider.
Also I'd take potassium pills in the morning because it increases joint health. Bananas have potassium so I'd include those in your diet.
And to answer your original question of should you lower volume if anything it would be keep the volume moderate but don't rep till failure constantly. That's another concept called RPE, or rate of perceived exertion, that I would look into. It's kind of complicated and I only loosely follow it myself but it's about paying attention to how many more reps you could have done, and saving that energy for the next set. So more reps all together but less energy spent. It's that lack of energy that makes you tired, and when it builds up you'll walk back into gym the next day feeling like you never even left it the day before.
@@MrTheguywithalife thanks for the advice, I always go to failure on my last set maybe I'll keep one in the tank and see if that helps
I train 5-6 days per week but am consistently able to add weight to my lifts. Is that a good sign i am not over training?
If it ain't broke don't fix it
Been workin out 6-7 days a week the last 4-5 months and now I’m randomly hella sick. Could this have to do with why I’m sick to the point where I can barely walk without getting dizzy now?
Jesus guy yeah take a week off for Christ's sake.
@@darkoale3299 😭😭😭😭 I got a forced few weeks off. But I got lost in the grind I was a fatty at 280 and now I’m at 210 and gotta lose 10 more so I can go to the military.
@@sean4hero340 Could be your lacking a lot of electrolytes
Too much workouts keep the cortisol elevated and it reduced the testosterone bcoz both are made from same mother hormone. It also slows down muscle building and impaired recovery.
If your training 7days a week and feel its still not enough then your not lifting heavy.
Use Tren and take zero days off haha just kidding. Great advice!
Would that work
@@1x1HealthyEnergybyAndrew you recover faster and remain more anabolic when you’re using AAS and tren is way stronger than testosterone but I still think one day off with active recovery would be more beneficial
I'm addicted to exercise so there's no way I'm taking 4 days off a week. Here's my routine, I personally think it's great:
Monday - Upper body
Tuesday - Core
Wednesday - Upper body
Thursday - Core
Friday - Upper body
Saturday - Legs
Sunday - Rest
I also do a little bit of legs on all upper body days, just whilst recovering in between sets. Nothing major though, just step ups and stuff to get the blood pumping. I've had amazing results with this schedule.
You shouldnt give in a day just for core lmao
@@rfrantzt bodyweight training pal, it's not a trash schedule whatsoever, it's highly effective
@@benz1378 better than having a day off or wasting time during my upper body days you doughnut
@@BigDome1 No one in the history of the world needs to dedicate a whole day never mind two for core exercises. Your core gets plenty of stimulation when you exercise your main body parts. Abs are made in the kitchen. If anything you can have 2 leg days.
@@darkoale3299 abs being "in the kitchen" is total bollocks, it's a muscle like any other. I'm at quite a high bodyfat % right now but my stomach is like a 6 pack of tennis balls. I destroy my abs on tuesdays and thursdays and I don't even have to leave the house to do it, I can do it while I'm working. You're quoting old wives tales with no scientific basis.
No
That's a nice shirt.
This is so true working out only 3x times per week but hard equalls more progress than 6x times lame ass workouts..
Come on man! 3 days a week is going to get you jacked? Please.
I always wondered why Justin ALWAYS looked like he had a fat ass sweat mark on his chest and it’s because it’s the SHADOW OF HIS MIC.🤣🤣
Who's lifting six days a week natural , Jesus that's who lol
Brah just do bro split these guys are skinny anyways i wouldnt take advice from them😂
If you're natural 3 days a week is not enough. Telling people what they want to hear not what they need to hear. That is lazy asf. Eating donuts and mcdonalds gets you jacked too, doesn't it. Spews for views.