Get Ripped One Workout Each Week

 

Two Workouts Per Week to Get Bigger and Stronger Muscles

Video taken from the channel: STRENGTH CAMP


 

Busy life: Is one workout a week worth it?

Video taken from the channel: Massive Iron Steve Shaw


 

Can You Build Muscle With Only 2 Workouts Per Week?

Video taken from the channel: Sean Nalewanyj


 

Training Each Muscle Once Per Week: Effective Or Waste Of Time?

Video taken from the channel: Sean Nalewanyj


 

ONE WORKOUT A WEEK | The Only Workout You Need

Video taken from the channel: PROMiXX


 

GAINS FROM WORKING OUT ONE DAY PER WEEK?

Video taken from the channel: Natural Gallant Bodybuilding


 

How Many Workouts a Week to Build Muscle? 2019 UPDATE

Video taken from the channel: Shredded Sports Science


One Day Muscle Building Workout. This workout features two distinct workouts. Alternate between workout A and workout B as follows: Week 1 Workout A; Week 2 Workout B; Two sets. For exercises that feature two sets, add weight when the second set feels manageable.

What does this mean? When you feel like you may have been able to perform one or more. Adequate work and rest are essential in building muscle.

During one week, you might participate in three to four strength-training sessions, leaving at least 48 hours between training specific muscle groups to permit the body to repair and grow stronger. Without this rest, you won’t build muscle in a week or over time. 6 Week Workout Program To Build Muscle Please read this before you start! (Especially if you are a beginner) The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle.

Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldn’t last more than 20 minutes in order to achieve maximum muscle stimulation.

Mentzer believed many bodybuilders were “overtraining,” so he emphasized brief, high-intensity, and infrequent workouts. The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. Focusing on at least an 80/20 split of compound to isolation exercises.

Performing at least 15 total repetitions of each exercise per workout. Lifting a weight that is heavy enough to induce muscular fatigue, and. Training each major muscle group twice a week.

Often, people believe that if they take in 3,500 more calories during a week that they will be successful at packing on slabs of muscle. However, the old adage that one pound equates to 3,500 calories is right for fat but not muscle. If you want to gain one pound of fat, then you should be taking in an extra 3,500 calories per week. Just had one question.

I have been weight lifting for a few months now. I have found it most effective (for me) to do upper body weights 3 days a week, and lower body weights 3 days a week (alternating days) then resting on Sunday. I have also found it effective to only do ONE exercise (with desired weight, sets, and reps) per muscle group. My own workout routine uses a two-way split, and I train twice week, and therefore exercise each muscle group only once a week.

However, there’s a lot of overlap between muscle groups, e.g. you can’t work out the chest without using shoulders, or do rows without training arms. The 5-day split, as suggested by its name, is a split routine that calls for 5 workout sessions per week. It’s a great routine for building muscle because it targets each muscle group really well.

The pectoral muscle, for instance, develops fastest when trained for an hour every 5–6 days.

List of related literature:

The ASCM recommends using a training frequency of 3 to 4 days per week for muscular strength, hypertrophy, power, and endurance in intermediate and advanced individuals: 3 days a week for total-body workouts and 4 days a week for muscle group split routines (134).

“DeLisa's Physical Medicine and Rehabilitation: Principles and Practice” by Walter R. Frontera, Joel A. DeLisa, Bruce M. Gans, Lawrence R. Robinson
from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice
by Walter R. Frontera, Joel A. DeLisa, et. al.
Wolters Kluwer Health, 2019

If intermediate weight trainers use upperand lower-body split programs or other types of split or body-part programs, training frequency for individual muscle groups should be 1 or 2 days per week, but this will result in a total-training frequency of 3 or 4 days per week.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

When designing a split routine, you need to follow two basic rules: Hit each muscle group at least twice a week, and don’t work the same muscle group on consecutive days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

A similar frequency is recommended for intermediate participants, but those using a split routine should train three to four days per week so that each muscle group is trained one to two days per week.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Ultimately, your goals and your lifestyle will determine how many times per week you’ll need to train, but if you’re looking to gain muscle, training five to six days per week is optimal.

“Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.” by Erin Stern
from Train Like a Bodybuilder: Get Lean. Get Big. Get Strong.
by Erin Stern
DK Publishing, 2019

include 8 to 10 separate exercises (with 8 to 12 repetitions of each) focusing on all major muscle groups and that are performed 2 to 3 days per week.

“Williams' Basic Nutrition & Diet Therapy E-Book” by Staci Nix McIntosh
from Williams’ Basic Nutrition & Diet Therapy E-Book
by Staci Nix McIntosh
Elsevier Health Sciences, 2016

For instance, if you can lift weights three days per week and are more interested in developing your upper body than your lower body, it doesn’t make sense to do three whole-body workouts per week.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

• liff weights three times a week • do two to three sets for each muscle group • do eight to twelve reps in a full-body circuit The workout philosophy is exactly the same whether you are using free weights or machines.

“The Athlete's Way: Training Your Mind and Body to Experience the Joy of Exercise” by Christopher Bergland
from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise
by Christopher Bergland
St. Martin’s Publishing Group, 2010

Single exercise (three sets of 10 to 12 repetitions) for each muscle group, two workouts weekly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Strength gains, however, appear to be fully achieved with just one set per day in previously untrained people.14 People should select a variety of exercises that tax most or all of the major muscle groups of the upper body, trunk, and lower body.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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59 comments

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  • Really hoping that someone answers this question, because after 8 months of working out 5x’s a week for an hour to sometimes hour n half, I discovered a video that states volume could be hurting my gains. Plenty of fellas I know say u can workout every day just be sure to eat alot, as in have a caloric surplus of atleast 300 to 400 calories over your normal daily caloric intake. I’m so confused now, not sure how to continue. Should I really put a cap on my workouts with only 20 to 30 sets per muscle group? What about legs, the muscles in our legs are way more resilient than upper body muscles what’s the take on them? 20 to 30 sets for lower body muscles doesn’t seem right? Please help….

  • Hey Elliot, I was wondering if this routine would work if the 2 days were consecutive. I only have time to workout on Wednesday’s and thursdays so would that put me in risk of hurting myself?

  • Hey Sean, do you think this routine is alright? It’s a 3 day upper lower split that changes week by week

    Week 1
    Monday OFF
    Tuesday Lower body
    Wednesday OFF
    Thursday OFF
    Friday Upper body
    Saturday Lower body
    Sunday OFF

    Week 2
    Monday OFF
    Tuesday Upper body
    Wednesday OFF
    Thursday OFF
    Friday Lower body
    Saturday Upper body
    Sunday OFF

  • Guys! (: Anyone heard about the Explosive Muscle Method (search on google)? My friend says it gets people to increase in strength:)

  • James is the cool, funny elder brother you go to for advice. Alan is the angry uncle who’ll kick your ass when you mess up and give you lessons holding you by your ear.

  • I’d think that there won’t ever be a clear, definitive answer to the question of how much volume is optimal since it can be highly individualized due to a myriad of factors. Such as genetics, nutrition and outside stress.

  • Thanks for this, I’ve been training twice per week (full body workouts, compound exercises, 12 sets per workout, every set to failure) and making great progress. I am 44 years old though, so the extra rest might even be beneficial compared to a 3 days per week program?

  • lol, he trained twice a day fuck twice a week:P But actually he built his mass up in a different way you right. he started on the tree times a week full body system., But as soon as he started roids, he jumped up to the 6 day week spilt system. he started his twice dailys soon after that.

  • True fact as hard as it is to get atop Mt. Hercules it is even harder to stay there! Age, Metabolism and Motivation are a b_ If the body senses you are slacking off it will respond in kind and turn to mush. Why do you think a mature man like Mark Wahlberg and a young man like Hemmysworth are constantly working out? Also look at Matt McConaways he stopped and has lost his muscle mass completely. It is a full time job maintaining and kudos to those who can!

  • it would be more productive if you would do mondays by itsself you’d actually get bigger in the long run and ofcourse strong but elliot does pretty much know his shit. drink whey protien before bed also it does magic if you do

  • I had a body builder build my freshmen year because I would always do 6 sets and rep the heaviest amount of weight I can manage with a spotter 3x. Did this only work because of my genetics?

  • No one ever mentions age. I’m 45 and am doing once per week because it takes that long to recover after pushing myself to failure each set

  • instead of doing full body, altering sets/reps/rest etc like he suggests here, how about one day =deadlift, dips, other day = squats, pullups and just doing the same protocol for both, high intensity low volume, 3-5 sets x 3-5 reps? would that be better than training whole bodyx2 weekly? I also only have 2 days per week of gym time, wondering what would be best. 

  • Sean I’m on vacation in Europe and can’t work out for two weeks!!! I’m gonna lose all my gains. Should I do push-up variations in my hotel?

  • I decided to lift on mondays allowing my body to rest the rest of the week. Just lift as heavy as I can with as many reps. Taking my time to workout my whole body. I still go to the gym everyday but do other exercises. It’s wednesday and I’m still sore from Monday.

  • I’ve noticed when I don’t take a break from working out my performance is worse, I get tired a lot easier. So taking a break even if I don’t have any sores is important and what “resets” my fatigue

  • I’m doing total body 3x per week, with macros counted for growth and supplementing protein & creatine

    My issue is that I really enjoy it (I’m a noob) and want to do every day but worry sacrificing the rest days or maybe implementing cardio on rest days will hurt my noob gains

  • I’m not getting sore anymore…do I still have to take my usual 48 to 72 hr recoup time..or can I step my game up to every other day now…?

  • What if you target one muscle group once per week, but you still gain stretch marks? Stretch marks are an indicator that your muscles are growing faster than your skin can stretch. I wouldn’t workout my biceps more than once a week due to stretch marks forming.

  • Good advice for young guys,,,but the older you get the more time you need to recover,,,especially if you are doing heavy compounds.

  • Hey there, have you seen Fat Blast Factor? (check on google) You will find out about the serious crimes we commit against our bodies. With Fat Blast Factor, you will discover how to melt fat fast.

  • Yes but you don’t have to work the same muscles every day of the week. There is nothing wrong with going 7 days a week as long as you work different muscle groups on different days.

  • His channel isnt super famous because he’s real as fuck. Not always what people wana hear. Everybodies training frequency is different. For me example. It depends on the body part. I work a very laborious job. Alot of deadlifting heavy shit off of the ground. Alot of pulling and climbing. Im on my feet 70 hours a week and always lifting so usually legs and back ill train around once a week(besides one day a week i do a full bodyweight circuit) chest and shoulders i can hit twice without an issue. When i over due legs and back is when my joints flare and plateau.

  • Hey Sean love your content bro learnt so much I think I’ve watched probably every single one of your videos! Keep ‘em coming only thing I can say is I think you could use a better camera bro just to take your content to the next level because your knowledge and advice is top quality great channel

  • Hi! Great Video. I am currently doing full body dumbellwork out 3 times a week. If I switch to one workout a week should my protein and creatine intake remaing daily?
    Thanks!

  • They laughed when I told them I was going to build muscle with “H6x Muscle Monster”, but then I showed them the results. Do a search on Google for H6x Muscle Monster to see their reaction. (You should see their faces!)

  • Guys, build muscle does not have to be difficult (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Fenoboci Diet Plan. Seriously, that course has transformed my entire life. I probably should not even be talking about it because I don’t want a bunch of other guys out there running the same “game” but whatever, I’m in a good mood today so I will share the wealth haha.

  • Great video.
    I do full body or 4 days a week push/pull, but sometimes I like to do splits to spice it up with a greater variety of exercises.

  • i am 47 yr old and new to exercise. i been doing basic exercises push ups, bicep curls and squats etc. i have already learned to rest for 2 to 3 days after workout. my central nervous system is in shock afterwards. i am still getting my newbie gains. got extra muscle on my arms and chest. enjoying this new lifestyle. like your videos

  • Personally, to me, not effective. I never have grown muscle hitting a muscle group once a week. I need to hit it at least twice every 7 days. Studies show training with more frequency actually produces more hypertrophy.

  • The thing about frequency and muscle growth is that I can’t find any long term studies to base information on.

    How do we know frequency would trump intensity and overall volume? Especially over like 10 years.

  • Elliot, you’re the man!

    I’m currently on the ‘every muscle once a week’-wagon, and this worked great for the past year… but now I feel like missing gains, because mostly on Thursday I can literally feel that I’m able again to train the same muscles again that I did on a Monday… and if then comes the next Monday I often feel like I did some gains the days before and regressed immediately again as the rest-period was too long.

    I read through tons of conversations on the internet and didn’t come to any conclusion… both opinions seem so rights, even though I had all the information I was not able to link the chains… and now again, Elliot the mentor, you enlightened me, once again! This was the video I needed to know what I need to do!

    Thanks dude!

  • If someone is strapped for time, do a once a week full body on basic barbell lifts, and then when you find time, do some body weight calisthenics during the week. Even if it’s only some pushups and situps when you first wake up, that can give you a boost for the day.

  • Bro you kill me with the way you go at Instagram and all the shenanigans in fitness. Really wish more people were as honest with information ��

  • The reason I wanna know is I work 3rd shift and I work production I can’t go in to work sore as shit so I work out heavy 5 x5 on Friday usually incline bp pull-ups and squats I just wanted to make sure I wasn’t wasting my time thank you Sir

  • I’m a few years away from 50. I’ve been working out about 3 years and I have found that working out twice a week seems to be optimal. When I first started, I was able to workout 4 days a week, but as my lifts went up I found that I was just tired all the time, so I dropped to 3 times a week with a 5×5 workout. Recently I’ve been real busy and have only got a couple workouts a week due to being extremely busy and I swear that my lifts are improving faster than they were before. My workouts revolve each week between extremely heavy low rep to slightly less weigh high reps.

    I have basically reduced my workouts to overhead press, rows and alternating squats and deadlifts (I don’t bench anymore because of a shoulder issue that gets aggravated even with light benching) and I have not noticed any real problems with my arms getting any smaller and even my chest seems to keeping its size.

    I believe the reason my lifts are improving is because my body is just taking longer to recover at this age, so twice a week is looking optimal for me.

  • speaking of twice per week i have a question thats probably as old as bodybuilding. which is better training one specific body part once per week or does training it twice per week stimulate the muscle more.

  • I tried doing chest tris, back biceps,legs shoulders, takes to long to do a good workout. Like 2 hrs. Going to go back to one part per week. Wish me luck!

  • I am only able to do 2-3 (usually 2, sometimes 1) times per week, for over a year. I had 5 years lifting experience prior. And have not had any strength or muscle loss. Actually, it has helped my tennis elbow heal.

  • Hello there, have you tried “Musclegend” (search on Google)? There you will find a nice free video showing the best way to gain noticeable lean muscle fast while eliminating excess fat at the same time. Christian is one of the countless guys which experienced good results utilizing this system. It might help you too.

  • Like everything else in this Fitness world, it depends on the individual, goal, background, diet, etc etc etc
    Most videos are just a waste

  • I train naturally and after 12 years of training I gone from 4 times/week (and 62 kilos of bodyweight) to 3 times/2 weeks (and 94 kilos of bodyweight with same fat %). If I train more I just become ill. Stay 94 kilos for about 2 years already becoming slightly stronger (but not much really, comparing to first years progress). Don’t know if it’s my “DNA limit” to continue train naturally but I don’t want to use anabolics/exogenous testosterone at list until I’m 60-65 y.o.

  • Brian Wiefering 15 years ago was a very successful, well known bodybuilder. He workouts were so intense that he allowed up to ten days recovery for a muscle group. Do a quick google image search to see the physique he built.

  • I always did splits. I start my adventure with fbw cause I heard it’s more natural. But I’m afraid I will ruin my gains by not resting enough. Hence my question how many times (if more than one) per week can I train a full body mass and strength workout (only compound movements: squads, dead lift, bench press barbell row etc all 8-10 reps till failure)?

  • I would interested to hear your view on Ernie Maglishco’s theory on mutating fibre types, at what frequency do you see visible changes and when do metabolic changes kick in? Muscle size equating to raw strength and tensile strength.

  • I really appreciate the “genetic ceiling” argument. Doing a bro-split will get you there too, but a little slower and that’s about it.
    With that, I also think that people who like to train for strength and have poormedium recovery capability would do well using the once per week approach too. Look at the amount of lifters that did great on boring but big. Especially for strength focused trainees it could be smart.

  • I have trained a lot of people over the years and have worked out myself for 12 years now. If I workout a muscle more than once a week I get burned out and lose muscle. I have learned that it depends a lot on people’s genetics and the type of job they have. I do commercial fishing also and by the time I go to the gym I am pretty tired. Others that I have trained also did better with once a week each muscle. I have only trained a few that benefited from twice a week muscle s being worked out.

  • If you don’t let yourself to failure,a good nigth’s rest is all you need.Not that one day off,when your body tells you that it needs it,is not benefitial,but not a necessity to back off routinely…My opinion of course

  • I do workout sessions 3 times a week (sometimes more if I’m not sore and have energy), and I do 4 workouts each session. 2 workouts for each muscle group. Just now starting to add squats and more cardio other than light walks. Feeling great, thank you for what you do Sean!

  • Hi Sean. I’m now training two days per week. What do you think about the following program?

    Workout A
    Front Squat 5/3/1
    Power Clean 5/3/1
    Bench 5/3/1
    Deadlift 5×10
    Overhead Press 5×10
    Cable Pull down 5×10

    Workout B
    Sumo Deadlift 5/3/1
    Push Press 5/3/1
    Chin up / Cable Pull down 5/3/1
    Squat 5×10
    Incline Bench 5×10
    Barbell Row 5×10

  • Yo! 45 years old, 3 months back in the gym after 10 years off and feeling/looking better… Thank you for the all the info, you have been a great resource!

  • The guy who could never make a sports team may need different advice from that of someone with good genetics. Start working and figure it out, simple. Two rules time under tension and never do same workout twice in a row. There you go send me money.

  • Im a landscaper so im always on th go. Should i train 4 days a week in upper lower split n have 3 days off? Also if you can help me out wit nutrition info would be awesome ��

  • I train 3 day and rest for 1 day,
    3 day ( push, pull, legs).
    I’ve noticed a major development, definitely suits me more than one muscle every day.

  • great video.  Another thing to remember that many muscle groups are worked by compound exercises.  On a chest day, my shoulders and triceps are getting some workout too.  On back days, my biceps are getting some work too, etc.  To me, you can still use the bro science frequency to your advantage with compound exercises.

  • Its best to vary your split. I go from 3 days a week super heavy 3-5 reps to the 5 day bro split with 8-12 reps. To a 4 day full body split reps 15-20. They all work but in my opinion cycling through these 3 programs is the best way to continue to gain strength and size. Muscle confusion is more important than frequency. Do 3 months if each of these programs and track your progress so you can implement progressive overload to each program.

  • I want to squat on every 4th day and simply do this225x8 225×8 135×20 and add 5lbs every workout until failure. Then do my push pull day in between days. Is that enough leg work? My recovery is terrable.

  • Sean! You told that Vertical press and Horizontal press is separated, Is it more optimal rather than doing it the same day? So the frequency would be higher? What do you think

  • Seems like you all are undertrained
    I train every muscle group 8 hour daily, whatever it takes goddammit!
    Eat more!! Eat big to get big! Confuse the muscle by 8 hour daily train ��