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



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.

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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?

  • 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 ��

  • I’ve tried fullbody, upper/lower, brosplit, etc etc… and all of them works if you stay consistent for a period of time. Also, with all of them I’ve had pain and injuries, and that was just too much volume. So, before saying this or that is better than… just give it a try. Nice video. Thanks.

  • its hard to find people who aren’t putting out junk science. Shout out to this channel…you def know what you are talking about and how to present it

  • You speak to regular, everyday people with your content. In other words, you are realistic and in touch with us common folks who work for a living, have families, have lives, yet we still want to train and be our best. Thanks for all you are doing here, Sean. I really enjoy your channel and your honesty.

  • This is very relevant, but the answer it depends. Normal people with shitty ass genetics like me need like 7-12 days to recover and become stronger. My standard workout is 3x (8-12) to fail. The catch is I always gain strength and endurance if i rest enough, I don’t take steroids.

  • An important point that Sean made is doing what fits into your life. The once per week is great for me & works better than anything else I’ve tried.I have to fit training around my life, not the other way round. I’m able to give it 100% & not get stressed out about trying to squeeze some crazy frequency in.

  • Quality advice Sean. First picked up weights in ’77. Trained on and off ever since. 11min plank at 53. Still packing on muscle at nearly 59. 3 x workouts per wk 3 way split 80% compound. One protien shake most days plus creatine, never counted calories. Discipline and consistency are the key as you say, I train now more for maintenance and to avoid problems in later life. Stretching and flexibility are very important.

  • When I started working out with an extra friend he pushed me to the absolute limit, because he was so strong and I was trying to keep up. I was a lifter and strong myself but he was in another category. The rep range was 7 and he would do about 3 sets, and then drop and to back up, it was insanely hard. We did this for every workout and we did the regular shoulder, chest/triceps, back/biceps, legs/calves. I was taking in an insane amount of calories and protein just so I could be able to keep up in the next training session. I did this for several months and became bigger and stronger than I had ever been in my life, I was around 25 at the time. The problem with this? My body couldn’t keep up, and I kept getting injuries. We worked out as a group on 3, so we had plenty of rest before the next set, but it was still beyond tiring. The two things I learned from this is that, a person needs at least 1 deload week, and while pushing yourself is good, overdoing it to the point of injury is redundant.

  • this video is old but great, simple, clear and direct!
    I’ve been training like that for a long time and my size and strength have progressed a lot over time!
    Thanks for this kind of contributions!

  • the push pull leg split never worked for me because each workout just feels half-assed. For example, I’m already tired to do heavy shoulder presses after bench press when I put these compound on the same day. My legs also take a much longer time to recover. They would still be sore for like 5 days so I can’t train them as frequently. The bro split works best for me. I get enough rest and can hammer each muscle group as hard as I can.

  • yo elliot! I just started doing 2x a week full body routine. however i can only get to the gym on the weekend. Does it make a difference doing it back to back without rest days in between> Any advice?

  • you need time to brake down the muscle and rebuild. even if you not hitting your arms when you doing shoulders you still using your arms to do the lifts as its all connected. its just a thought but maybe people are working out to much. How long does it take for a cut to heal? longer than 2 days i would imagine.

  • sean im just confused. they say that protein synthesis is high for only 2 days. then its drop again. so if i hit chest on monday, i hit it again on thursday? then the next is sunday and so on. please explain to me precisely if its true. english is not my language. sorry for the grammar. hope u understand it. thanku Godbless.

  • so you train 1 body part 3x per week i.e chest 3x. thats kind of a surpris,e here i was thinking 2x per week is max but i’ll google what you said and see if it works for me

  • It would be a shame if you did not build muscle when normal people accomplish it so easily using “MAD Ripped Muscle” (Look it up on Google).

  • Just to elaborate more, having been diagnosed with chronic fatigue syndrome 6 years ago and not being able to train for 5 1/2 years of that, being advised to slowly grade my exercise so not to have a crash I’m finding hitting each muscle roughly twice every 10 days and seeing great results, it gives me enough time to recover and leaves me always looking forward and refreshed for my next workout. I’m aiming for great muscle definition staying lean and becoming stronger, which I’m glad to say is happening. So albeit my age my cfs diagnosis being a father and working ive found consistency and just the overall love of being able to train again having good nutrition and enjoying it without getting obsessed is bringing great results and just as important a mental / physical balance which is priceless..

  • When I did route 66 I had limited access to gyms and only did fullbody workouts every 5 or 6 days and put on significant muscle and strength doing this

  • I train each muscle once per week, that dont mean my muscles are not gettinf worked in other workouts, for example i do shoulders monday whoch has heavy barbell press which hits upper chest and tris, i have chest and tricep day that still works the shoulders, back and bicep day the shouldwrs are still involved and so is the upper chest in chinups and legs once per week is enough for me my legs are big and respond well to this and im sore for 3 or 4 days

  • Good video. Here’s a video idea. What are you thoughts on training while sick? I just got over a cold and I didn’t train but some people I know do light workouts while sick and they say it helps. What’s the science behind that?

  • Thanks Sean. Im a shift worker with 2 kids in activities 5 nights a week. Between the kids and my hobbies and interests, there isn’t much time left over for training. I’ve been doing almost exactly the plan that you’ve laid out. It’s nice to have some solid conformation. I just got back in the gym after taking 3 months off. I started doing everything 3×8. Now I plan on doing a few weeks of 6×3 ( I think, six sets of three) and cycling back and forth every month or so. Does this sound effective? If not what rep scheme do you recommend and should I just stick with one?

  • He finally got on have watched him on and off long time..hes lean and dry af..maybe tren..if so low dose but some compound that drys u out..

  • I think one muscle group a week is better for me because I recover slow.
    And most importantly I enjoy it.

    My routine is,
    Monday, Chest and shoulders
    Tuesday, Back
    Wednesday, Legs,
    Thursday, Rest
    Friday, Arms

  • Anything works! Especially when you start out! But no workout plan will work indefinitely! The only element that will work indefinitely is you trying to progressively overload in heavy compound movements ( since you can`t do the same with dumbbells, cables & machines) aka you can always add more to the bar! That`s measurable, quantifiable something you can ALWAYs rely on! The rest is trial & error and opportunity for companies & snake oil salesmen to sell you shit you DON`T need!

  • bench press works your delts along with chest and tris but you still do military press to focus more on delts. rows focus more on rhomboids pull ups focus more on lats and they hit the core. they are safe for beginers and you dont need any equipment there is also the australian pull up that is a combination of a pullup and row it is also called the inverted row i

  • My family laughed when I told them I would lose weight with Zippy Fat Loss, but then they saw the results. Do a search on google for Zippy Fat Loss to see their reaction. (You should see their shock!)

  • my football workouts are tuesday and thursday (squat, DL, bench press, powerclean). im think about adding a sunday workout on my own as the others are at school.

  • Seriously how difficult is the concept of resting to get? When younger one day of rest is sufficient when older it might take a bit longer, but no more than two days… probably. If you want to train everyday then do different muscle groups on alternating days, and avoid complex compound exercises that use many muscles at once to allow proper resting. Light cardio is meaningless for muscle growth if you haven’t lived a completely sedentary life, or are in recovery from some major surgery, so do that only if you want slightly quicken your weight-loss (and only if very overweight as any exercise will be intense due to the increased fat mass), or if you think it’s fun. Intense cardio often consists of, if not always are, compound body exercises and if you want to train everyday avoid that, or incorporate it in your alternating training regime. The whole process might be a bit more complicated than that, but not much.. Just my two cent as they say. And since I am a bald man everything I say should be consider to be THE ABSOLUTE FUCKING SCIENTIFIC TRUTH! Eggheads and one-punch-man confirms and motivates my all-caps.

  • I just found your channel tonight and I’ve been binge watching your videos for the past couple hours (a Saturday night for the ages).. I’m blown away by your level of knowledge! Thank you for being willing to share it with the rest of us peons.. but most importantly, thank you for improving your microphone lol. I’m not hearing distracting thudding sounds (I’m sure there’s a technical name for it) in your 2019 videos.:)

  • Hey hey!

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  • Guys. lost crazy amounts of weight doesn’t need to be hard (I used to feel it did). I will give you some tips right now. Get a popular diet plan program called Custokebon Secrets (just google search it). Thanks to it I have lost a ton of weight. I should not even be talking about it cause I don’t really want a bunch of other guys out there running the same game but whatever. I am just simply in a great mood right now so I’ll share the wealth lol.

  • I’m doing exactly this before watching this vid but it helps reinforce my method.
    Sat: deadlift 30 working reps
    Shoulder press 25-30 working reps
    Weighted pull ups 25-30 working reps.
    Weighted Dips 25-30 working reps
    Sunday: squat 30 reps
    Bench press 30 reps
    Barbell rows “”
    Neutral grip seated dumbbell press “”

    I’ve been keeping a log. I attempt to add 2.5-5 lbs to each lift per week. Some weeks I don’t stretch enough so I’m unable to do deadlifts or barbell rows (back hurts) so I substitute. Also noticed that shoulder press is the hardest for me to progress on.

  • My workout is Bench press, Squats and chinups. 5 sets each twice per week.

    best routine i’ve ever done motivation and excitement is through the roof! 5 days a week is just a drag and you can’t put in 100% effort that way without burnout.

  • You can absolutely make gains training once a week, but you gotta go hard. I actually look better, but that’s more the anabolic diet, which is basically keto with my cheat day being the day before training. I miss the mental benefit from working out daily more than anything.

  • i can bench easily two times a week but if i overhead press two times a week i first stagnate and then my strength decreases
    my overhead press went through the roof after only pressing one day over head

  • I´m 17 years old, 6,0 feet and120 pounds.
    I can go to the gym twice per week, on Monday 1:30h on Monday and 1:30 on Friday more or less on these two days.
    I never went to a gym or know the names of the exercises and how they are done.
    I would apreciate if someone could give me a guide to follow.
    Thank you.

  • A lot depends on what other activities one is doing during the week. If you’re also doing sprints twice a week, once a week leg training in the gym is more than enough. Same with upper body, someone who does boxing twice per week slammingbthr heavy bags, once a week training with the weights is about right. And here I’m talking about anyone over the age of 40 who is unenhanced. Good vid!

  • Speaking of the 3x a week or 6 days a week. Both work. I like to mix them every 5-6 weeks (each type I mix it up as well for “muscle confusion”), when I started this, within 6 months I dropped 50 pounds. Too bad I didn’t understand the objective point of macros. ����‍♂️

  • You can do once a week if you have the creativity for it so no big 3 i dont do it anyways and im really much stronger imo and if u have low recovery so low frequency

  • You should make a video about losing count of reps. Its been a big problem with me when I lift heavy. I always think I get like 15 reps and then I film myself and actually get like 9 lol

  • Pavel Tsatsouline mentioned on JRE that its misunderstood to this day but that variable programming is one of the best things we have even if we don’t know exactly why it works

  • Why not ignore what studies might say and simply try it for yourself. I have found I get stronger with almost every workout when I use the once a week routine. Not uncommonly I would go two weeks between doing the same exercise and still be stronger.

  • I’ve found training 1 body part a week and half an hour low impact cardio correct dense foods,egg whites Greek yogurt berries and the usual meats n veg plus small amount protein powder has given me huge gains

  • Hi Sean, I’ve got a quick question for you. Should someone pick up where they left of before deload when they are starting a new mesocycle or would you rather lower the RPE around 6 or 7 for every lift. Thanks in advance.

  • he says he has a very stressful routine. stress can be a big muscle killer if he’s already doing physical activity 3 days a week on top of 50 hours work he Could maybe over do it?

  • I find that slaying my enemies 2-3 times a week is highly effective. Frequency can vary depending on how much blood of my enemies i drink during post-slaying sessions.

  • This doesn’t even make sense. It depends on how much you break the muscle down. Period.
    There is a reason every professional bodybuilder trains each bodypart once a week. Intensity is key. Utilizing forced reps, forced negatives and training each individual body part to failure requires once a week training.

    Remember it matters how much you break down each muscle. That determines how much rest you need. The bigger the muscle the more rest that is required.

    This video is not only wrong, it is counter productive to most out there watching it.

  • You can build muscle with only one workout every 10 days. Ive done it. In fact I grew faster and stronger. Than with I was training 3 times a week.

  • Great video �� in your opinion which would be better….2 full body workouts per week or 1 upper and then 1 lower body workout per week?

  • You see the description in this video? Over 20 hours of editing??? Dang that’s legit. It’s paying off more and more though. I’ve seen him grow tremendously and I honestly feel like he deserves it

  • i train each muscle once per week six times and i gained 29 pounds in 7 months, the advantages are on each muscle group u have time to stimulate all type of fibers which in training twice per week u wouldnt hit all the fibers at all angles, also keep in mind theres not a single day where my body isnt directing proteins into a musc,e group since im always sore in a muscle group

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  • This video is incredibly useful. Since starting a PhD last week my training has dropped from 4 days to 2 (basically weekends), and it’s really been bumming me out! Great tips on how to maximise effectiveness of my limited time.

  • Ive done 4 and 5 day splits with results. Ive done 3 day a week full body with good results. Right now Im doing 2 day a week full body splits with a decent amount of cardio. Good gains, but noticeably slower over time.

  • ok seriously, you lost me the second I had to hear that damn one man synthesizer 1981 stuff for the 100th time and had to watch you break dancing, seriously, I’m here for bodybuilding info. Later dude.

  • Yo Sean, can you please give a perfect push-pull-legs split with a detailed list of exercises on each bodypart to be done to avoid overtraining..?? I am really confused as for example on Push Day which involves Chest, Shoulder & Triceps, there are dozens of exercises for all 3 bodyparts combined and as a result I feel like overtraining. Please help me out brother..!!

  • I just need to know if I can workout once a week because of my job. That once a week though, totally smash my muscles with a full body workout till i can’t hardly move. I mean sore af for next couple days even as an experienced lifter

  • If your desire is to have an outstanding body, you may want to Google the term “SSM Muscle Method”. You are sure to end up getting the muscles you desire.

  • I’m doing once a week high intensity full body workout focusing on the main lifts, I used yo train everyday and 3x a week but now it seems my recovery Is better than when I was training with higher frequency

  • Hello there, have you considered “MuscLeader” (have a look on Google)? There you will find a great free video explaining how you can grow notable lean muscle really fast whilst burning fat simultaneously. Ryan and many other guys enjoyed good success because of this methodology. It might work for you too…

  • Right now I’m experimenting with muscle tension frequency and metabolic stress frequency. I do a push/ pull/ legs split once a week, pushing the weight. The rest of the week is full body calisthenics for rep. endurance. It’s been 6 weeks, and I’m finding mechanical tension and metabolic stress gains have a synergistic effect. This experiment needs more time….

  • Yes it works. And necessary for busy 40 year olds. Added to a great diet and multi day stretch routine. Better at 40 than when I was a 30 year old. I still go skateboarding and jogging for cardio. But there is no way I could add a few more gym workouts a still have adequate recovery time for my age.

  • There are way too many variables for someone to make a recommendation here on how to train! You can’t make a blanket statement that 2x is optimal.
    Age, how long you’ve been training, diet, genetics, lifestyle, etc. Platz only hit legs 2 times a month while on gear.
    Best advice is to see a respected personal trainer and don’t go off these YouTube videos

  • tbh bolo. least amount of volume is best…..if you can get away with it. why do 30 sets when you can do 20 an I am with my missus lol

  • It would be a shame if you did not build muscle when other normal people accomplish it so easily using Elite Muscle Formula (Look it up on Google).

  • you definitely can! however, your whole day off will be in that gym working out, and you have to train heavy with a lot of volume. and during the week your diet has to be maintained. It also depends on what type of job you have during the week, desk job? Physical Labourer? student? but from what i heard ronnie coleman did this for years because of all his hours and overtime he had to work as a police officer, he found himself way to tired to train the same days he worked.

  • Hi Sean. On a 3 day full body workout would you recommend 3 or 4 sets per compound exercise? Also is it best to do the sets for the weakest body parts first (for me shoulders and chest) in the workout?
    Still the best fitness channel around�� Many thanks.

  • ya know it depends cause you can do a hardcore bench day an two days later you can do a slightly chest work out such as push ups and maybe dumbell press an could still build your chest without destroying it

  • I get the highest gains in strength when training each body part “once” per week. The difference is a huge difference and does not take longer because it’s so efficient. Frequency does has more to do with getting big and endurance.

  • What if a person does full body 1 a week and train again next week. Hit basic lift like squat, bench, deadlift, rows and pull ups ( rest enough between sets and workouts) is it same as bro split?

  • Guys, build muscle doesn’t need to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Fenoboci Diet Plan. Seriously, that program has transformed my entire life. I probably shouldn’t even be mentioning it because I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I will share the wealth haha. 

  • Great info as usual, Sean… Unfortunately, I’ve had to back off from 5 days a week to about 2-3, since my son was born 10 months ago. Been hard to get back in the swing of things. Can’t wait to get back to 5 days. I’ve lost a good bit of my gains and am hoping muscle memory helps me out a good bit. Of course, my diet hasn’t been the best lately, either. Time to buckle down.

  • You will get a customized nutrition plan based on your age, height, weight, body type, workout routines and schedule with I’ve never seen a program that takes all of these into account!!! Follow MAXIDALE.COM for best results. Why does the waggish judge emphasize the trick? Why does the mysterious pain define the wine? The feeling distributes the important wind.

  • Hey Sean, great vid. I’ve been training for around 5 years now ranging between 4-5 workouts per week. I’d like to think I’m relatively close to my natural capabilities and tend to see progress as extremely slow. Can I maintain my current physique on only 2 workouts per week? My training sessions now are generally 6-7 exercises of 3-4 sets. Thanks!

  • If the guy has time for JJ. It really will depend on his priorities as well. Whichever balance between the two works best for his goals.

  • How long does it take to do a full body workout in one day, ive been told not to spend more than 45mins to 1 hour in the gym and no longer

  • I’m 58 no way am I going low reps 3-5 my joints couldn’t take it. Elliot you give good advice but on certain material not for me who has bad knees & rotary cuff injury

  • Hi Sean. When you say 2 body workouts, do you mean 2 solid weight training sessions? I’m working out 3 days a week since 3 months out of which 2 days is weights and 1 day is plyo/core/cardio. Thank you.

  • It would be a shame if you did not bulk up when these normal people accomplish it so easily with Blazing Fat Loss (search for it on google).

  • As an advanced lifter having trained for 27 years now. I’ve found if you are truly putting intensity into your workouts after awhile your body will break down. I am still sore after 3 or 4 days of working a body part. Thing we all have to remember is no one system is correct, you have to find what works best for your body.

  • This video has great information, but I’m not sure about the best diet plan that I should use, only because I have never taken any. Anybody tried using the Custokebon Secrets? I’ve heard many people refer to unbelivable things about Custokebon Secrets.

  • I’m 55 and natural I started about 8 months ago and having amazing gains. 5 days a week each rep to failier. I eat healthy that’s all

  • Very informative video! Now I know what I’m going to be doing in midterm season, thanks. Btw Sean, I know you’ve done videos about doing cardio and right now I’m on a bulk and sets of 10 on squats and deadlifts (slow and controlled eccentric on deadlifts) are killing me. Do you think I’ll eventually get used to them (it’s only been a week of reps over 5 on those lifts)? Btw I walk 12-15k steps per day sometimes 20k

  • For those who cant work more than 4 days top here is a plan remember (not too much volume/weights)
    Monday back, biceps, abs/core,
    Tuesday chest, shoulders, triceps, glutes, legs
    Wednesday rest
    Thursday back, biceps, abs/core
    Friday chest, shoulders, triceps, glutes, legs

  • Good info here. Thanks Sean.

    I’m currently on a 4 day split (5/3/1) and am trying to figure out how to fit in as much cycling as I can from spring to fall. I’ll try switching to a 2day routine so I can fit in 2-3 days of biking per week as well.

    I like the sounds of:
    1) squat, bench, row
    2) dead, press, pull up

    Probably workout Monday’s and Friday’s leaving the rest of the week open for cycling as energy permits.

  • So basically…. we don’t know whats best. Start once a year and increase frequency from there, or go all out and do you workout everyday from day 1. I did my yearly session last year and I’m thinking of giving it another… 4 months or so before I crawl back to the gym for coffee.

  • I do 3x Full body workouts a week.
    It’s enough especially for people who do shift work like me.

    Bench Press
    Barbell Row

    Bench Press
    Some arms work

    Barbell Row
    Rear and lateral delt work

  • When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously restrict your everyday nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. You should search Fenoboci Diet Plan on the internet as it is not just another fad diet where you starve yourself. 

  • Hey Sean! Being that there isn’t enough time for me during the week, is it possible to build muscle utilizing only compound exercises with weight training only once per week or even once every 2 weeks given that the intensity is high enough, taking all sets to concentric muscular failure?

    Here is an example of my workout:
    Deadlift x 2
    Leg Press x 3
    BB Romanian Deadlift x 3
    Flat DB Bench Press x 2
    Overhand Lat Pulldown x 1
    V-Bar Pulldown x 1
    Incline DB Bench Press x 1
    1-Arm DB Rows x 2
    Seated Overhead DB Press x 2

  • if your training a muscle group 3 times a week your not training that muscle at the correct intensity for atrophy its simply not possible

  • Yo yo… Nice clip.

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  • Thanks Sean, always great advice. Just as another point to add from my personal experience, I found when I was training 5 times a week and trying to build my chest quicker, my calories went noticeably up just purely because I needed more. I noticed decent gains but I’ve found recently on a 1-per-week cycle, needing less calories and playing more football (soccer from the UK haha) although my size gains have slowed down, the muscles I was focusing on (chest, delt separation definition and upper back) have became more aesthetic and give the illusion of greater gains. Point being, I think a good caveat of this is if you’re gonna up the volume for more gains, think about whether pure size is what you’re going for or actual good visible defined muscle. I’ve found I achieved a better look with less workouts of a higher intensity (3 a week) and from a visible standpoint I think somebody who doesn’t see my unclothed body every day (lucky for them) would say my gains have improved. So it’s kind of a less is more approach ����‍♂️

  • My split is Monday Chest + Back Tuesday Legs + Shoulders Wednesday Rest Thursday Chest + Back Friday Legs + Shoulder… Would what you just said work for my split?

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  • I work 50 hours a week doing manual labor, sleep 6 hours a night, 50 years old and train utilizing one of the famous old strongman routines from WILLIAM BOONE ( strongman from the thirtys).William dug drinking wells all day long with a shovel, each man drinking 2-3 gallons of water daily the work was so hard.He ONLY made huge strength gains lifting one exercise per workout a few days per week, go read about william boone.

  • I do the two full body workouts. college and work is so exhausting I barely get enough sleep to make it through the day. Working out does not really take up much time, but it makes me so tired after.

  • I know this is an older video but i would like to just say what an amazing video. Thank you putting in the work making this and citing your resources. You said this took at least 20 hours…wow, you deserve way more subs. Keep it up and thank you

  • Hi, have you considered MUSCLEADER (have a look on Google)? There you can watch a nice free video featuring the best way to build up noteworthy muscle very fast while losing fat as well. Brandon or many other guys like him experienced good success applying this methodology. Hopefully it will help you also…

  • Hey man, been following you on youtube for years. I recently got a new job and really want to commit only 2 days a week to strength training. how would you split up the body this way? Also, where and when to add cardio. God bless!

  • 7:31 — yes you need more volume on a bro split, but if you’re on the juice the protein synthesis period can be extended up to several days, so I wonder if you even need that high of a volume on a bro split to grow optimally — IF you’re “supplementing” �� So many variables affect your outcome!

  • Calorie count/diet is what matters most, But I like this set up:

    Tues/Sat Deep Squats (3×3), a pushing exercise (bench or overhead press 3×5), and a pulling exercise (rows or weighted pull-ups 3×5). The workouts take 40-45 minutes. Then I do 15 minutes or so on the Prowler sled (intense conditioning).

    Thurs Deadlifts 5×3. This is all I do. No conditioning either.

    Wed/Fri Swimming (great, low impact aerobic exercise), stretching, foam rolling

    Then I take two days off a week.

  • Hey James, I am a calisthenics athlete and I was wondering if the same rules apply to calisthenics. I train with high frequencies to reach hypertrophy and therefore muscle growth, but I am unsure if I should also train low frequencies. Basically: how does frequency change when relating fitness to calisthenics?

  • You are one of the fewest people that deserve money and phame in the fitness industry. No bullshits and great informations. Keep up the good work. Greetings from italy

  • This workout only applies to people who do not recover quickly. Thanks to my Recovery Genes, I can workout every other day and still get big.

  • At the end of the day there is only so much muscle you can build in a month. I train each muscle group once a week. But that means 4 days a week total but not the same muscle group. For e g, I train chest on Monday, is still sore by Wednesday Thursday. So why would i keep training a muscle that is still being repaired? Rest is key

  • your channel is amazing. annd i totally agree progress can be made just by 2 day split since im actually on a 2 day split with good nutrition on the rest days. sometimes i do train the thrid day but mainly 2 days a week and work collegures are starting to see a massive improvent. the two days i do train i train hard with good prework out and plenty of rest. Day 1Chest,back, biceps and triceps, finnish with core workout and light cardio. Day 2shoulders and legs and biceps/ triceps and finnish with some core workouts. train Tue and Sat working all good.

  • Should a beginner training 2 times a week do 3×5 or 5×5? Also the deadlift you mention on workout b is it a 1×5 or 3×5? Doesn’t squatting only once a week give very small results? If yes then wouldn’t it be better to squat 2 times a week instead of doing deadlifts?

  • I do a push pull split three times a week. Push, pull, push Then vice versa. This has helped me incredibly in terms of gaining strength. I just feel much better on the split. I just feel much better three times per week as opposed to my five or six per week which i used to do.

  • I’m lifting twice a week, A and B split program as you mentioned, I do 3 sets of 6-7 using heavy weights for each exercise, well the progress is slow, but really effective, I’ve got stronger and more functional than my same age friends�� I’m 38 years old

  • Sean what do you think of HST training? It’s a bit old but wondering what your thoughts on it were regarding starting with much less than your max and also the strategic reconditioning

  • I workout:


    Monday Legs
    Tuesday Upper Body
    Wednesday Legs
    Thurs Upper Body
    Friday Legs
    Saturday Upper Body
    Sunday Legs


    Monday Upper Body
    Tuesday Legs
    Wednesday Upper Body
    Thurs Legs
    Friday Upper Body
    Saturday Legs
    Sunday Upper Body

    Go back to ‘A’

    This frequency works best for me. I no longer get DOMS and even when going balls to the wall on sets I feel I can workout for hours if I wanted to. I keep my rest periods between sets to a minimum. Usually 30 secs to a min with smaller muscle groups. And a max of 2 mins with larger muscle groups. 4 Mins with compounds.

    With this Frequency I use three sets so each alternate week one of the muscle groups are getting 12 sets per week. Rep range for me is 12 to 18. This is 216 reps per week.

    Works for me, might burn you out though.

  • You train them once a week but you train them to the braking point wich you wouldn’t be able to do if you were training them more than once

  • will lead to overtraining which will lead to injuries or fatigue and time missed from the gym. Your muscles need time to repair and make the most gain 24 hours after your workout.

  • this is about the same boat im in.. train only two days a week but my days are back to back due to my personal situation.. wensdays and thursdays.. thanks for the advice elliot

  • Hey guys(: Have anyone of you think that I should test out this new muscle gaining system? Or should I ignore this? Just do a google search Explosive Muscle Method. Because my sister says it gets people ripped fast. Any response is appreciated!

  • I had to switch to only training 2 days a week on an upper-lower split due to my sport (sprinting). Basically just 2-3 sets of 3 exercises, two times a week. I increased strength faster than when lifting 6 days and 3 days a week.

  • Yes sir, you’re spot on! So we should theorize a person’s actual program should be based around his recooperative ability ( job,sleep, food and activity level etc etc etc).

  • Well I been lifting once a week for 2 years now. Being a student it was hard just to make time for that. After 2 years people are finally starting to telling me I look buff. Maybe once I finish school I’ll be able to train twice a week and see how it goes.

  • Know your hormone levels, age is half the battle. Full recovery, the process it is a dynamic one. Understand how to maximize your efforts and results. If you are not dynamic in your approaches, you don’t understand enough about what you are doing. Learn more… Dynamic, Flexible, Slow, Steady, Strict = Results…

  • @huecrtq I already told you. even i was very sad since i workout well for abs but nothing was coming. Between I heard that most of the celebrities used to follow to kill their belly using this 7 food items. get to know here >

  • you need the off days to rest your muscles and to shock them into getting bigger and ripping them. If you do it too often like 7 days your muscles get used to it and you dont get anywhere with your muscles. (this isnt coming from me but my brother proffessional trainer makes him do different part of his body for every day of the working days so that he does arms once a week and so on.)

  • Thank you for all you do, you make it really easy to learn about how the body works and overall fitness. Keep doing what your doing, your awesome

  • Hi. I lost my job about four months ago where I was doing shift and could work out pretty much as planned. I now work in a job 5 days a week, 12 hours a day. I love this job but when I get home I am physically and mentally exhausted. I only have Sunday and Monday off. Can I work out on these two days (back to back unfortunately) and still gain benefits? Many thanks in advance!

  • i think 5 days would be better bro. you need at least a few days to give you body a break. it sucks for me too when im not working out, butif you really wanna get in the gym, maybe do some cardio or ab work if you dont do it that often.