Why High Frequency Training is Optimal for Natural Lifters

 

Frequency Training in Perspective: Naturals Don’t Get That Big

Video taken from the channel: Massive Iron Steve Shaw


 

Differences between natural training vs enhanced training

Video taken from the channel: THIBARMY


 

Higher Training Frequency vs Higher Training Volume For Natural Lifters

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Let’s Talk About Natural Lifter Vs Enhanced Lifter Training Frequency

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

Why I Don’t Recommend Ultra High Frequency Training For MOST Natural Lifters

Video taken from the channel: Jason Blaha’s Strength and Fitness


 

training frequency hypertrophy Best Training Frequency for Natural Bodybuilders

Video taken from the channel: TRT and Hormone Optimization


 

Low Volume | High Frequency Training | The Key to Natural Bodybuilding

Video taken from the channel: Josh Bridgman


The natural lifter has elevated protein synthesis for 24 to 48 hours after an optimal training session and then homeostasis occurs and no hypertrophy occurs. High-frequency training fixes the natural lifter dilemma by allowing you to be in a constant anabolic state due to the style of training. Here’s why natural lifters actually need more frequent workouts for optimal gains. Many people believe that the key to more muscle growth is to train infrequently.

Well, they’re wrong. Usually. The logic behind infrequent training (three or fewer sessions per week) is that muscle grows while you’re resting. A man who squats and/or train legs more than once a week will experience less soreness after a leg session, for the fact that frequent training improves your recovery, and stops the body from entering a ”de-adaptation” phase. b.Training once a week requires you to obliterate a body part.

Frequency is crucial for the natural lifter because the training session is the stimulus to trigger protein synthesis. The workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is. Frequency: The natural trainee triggers protein synthesis within an actual training session (whereas an individual using drugs has elevated protein synthesis 24/7), so a high training frequency is optimal.

However, bear in mind that frequency and volume are inversely related: when one goes up (frequency) the other must go down (volume). Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn’t need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

Although there isn’t too much research on high frequency resistance training, there is evidence that higher training frequency (training 6 times a week for example) with a lower volume per session (doing fewer sets) is more beneficial for muscle gain than just. Research has clearly demonstrated that when a muscle group has not been stimulated for over 96 hours changes associated with atrophy (loss of muscle mass) begins. When a particular muscle or muscle group has not been stimulated for 168 hours (one week) a loss of 10 percent of strength can occur. High-Frequency Training For Natural Lifters Protein synthesis is a key driver of muscle growth.

But if you’re a regular, steroid free lifter there is only so much protein you can trigger in one workout. Further, protein synthesis stays elevated for roughly 24-36 hours after training. The Best Training Style for Natural Lifters To Achieve Maximum Gains For maximizing muscle growth and strength development there is one training style head and neck above the rest!

This training style is so effective that it has the capability to pull you out of even the most drawn out and horrific of all training plateaus.

List of related literature:

On the other hand, trained lifters can be more liberal in varying exercise selection; their neural patterns are much more entrenched, and depending on the complexity of the exercise, coordinated movements are maintained even after a lengthy period without training.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Similarly, Moritani (1992) found that training loads of 30% l-RM produced greater increases in power production than loads of either 0% or 100% 1-RM; these increases were accompanied by significant increases in the quantity of EMG and a decrease in the mean power frequency.

“Neuromechanics of Human Movement” by Roger M. Enoka
from Neuromechanics of Human Movement
by Roger M. Enoka
Human Kinetics, 2008

This is an important consideration because generally large increases in the number of repetitions possible at a specific absolute resistance occur as a result of the resistance training program because a specific absolute resistance becomes a Smaller percentage of the 1RM as the lifter becomes stronger.

“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

The researchers concluded: The findings suggest that a higher frequency of resistance training, even when volume is held constant, produces superior gains in 1RM.

“The Time-Saver's Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results” by John Little
from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results
by John Little
Skyhorse, 2019

Some lifters can handle more volume than others.

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

The volume and intensity are too low for increased strength and development in an advanced lifter.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Their theory shows that systematically alternating intensity and extent of the training can improve performance.

“The Athletic Skills Model: Optimizing Talent Development Through Movement Education” by René Wormhoudt, Geert J.P. Savelsbergh, Jan Willem Teunissen, Keith Davids
from The Athletic Skills Model: Optimizing Talent Development Through Movement Education
by René Wormhoudt, Geert J.P. Savelsbergh, et. al.
Taylor & Francis, 2017

As mentioned earlier, the neurological adaptations that lead to initial strength increases are not likely to be affected, considering that strength improvements in the novice lifter do not appear to be diminished by concurrent training.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

This is probably because most of the lifters tested pushed themselves to get stronger during the training period and therefore engaged in progressive overload, which is a form of linearity and is a central facet of periodization.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

High-volume exercise in early microcycles marks the initiation of a linear periodized program; thus, late cycles of training are linked to early cycles by changing the stimulus of the training.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

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]

View all posts

153 comments

Your email address will not be published. Required fields are marked *

  • Jason, with regards to insulin sensitivity and working out: how can I adapt my weight training and cardio so that I do not need to worry about my fructose and saturated fat intake as much? I eat a lot of foods with these in because it is the only way I can enjoy getting in my daily 4000 calories so I don’t want to cut them out. Also, I want to enjoy my food.

    Kind Regards,

    Chris

  • You’re right that the gap isn’t that big when you get ore advanced, but what about time economy? You’ll be in the gym less days a week, a massive benefit that no other form of training can offer. For those who don’t want to train 5x a week, this can certainly be beneficial especially if gains acquired are not that far off.

  • So how often would you add weight with a program like this? Or do you stay at 70-75% for the entire 15 weeks? After the 15 weeks then what? Test 1rm then start over with a new 70-75%?

  • Lol �� Leeroy Colbert �� wouldn’t aproove but I def agree with you diet and rest and on full body you can only hit a couple of sets

  • Love the video, I just recently came to the same conclusion and I’ve been getting great progress after stalling for almost a year!

    https://youtu.be/kWMupOviPdw

  • Jason Blaha, 43 years old natural, 25 years of training experience, training 7 days a week and hitting PR’s, something doesn’t add up!

  • #expendituregang In da houusseeeee. Epic video man! so awesome to train and edit a vid for you. hope we catch another session next time.

  • Thibs is a goldmine. IMO the best, most real fitness coach out there. He’s 100% no bs. For all you fellow Natties, he has a phenomenal program I think you should try out. Thank me later. >> https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters

  • 10:07 Explains the Arnold training philosophy then.

    It also stems to reason that human nature is to climb ontop of other people to get to the top. All the years of lies to build an empire. When you gas a room of people, they will do the same.

  • I became my strongest and most muscular in my mid 40s hitting each muscle only once a week. When I try high frequency I have joint problems and become weaker. I guess everyone is different?

  • Hey Jason,
    I’ve been doing the Norwegian 6 day program. Would you recommend reassessing my 1RM on my lifts (I’ve been doing: flat bench, overhead press, squats, dead lifts, and chin ups) or sticking with my original amounts for the duration of the program?

  • Nice physique!!
    I totally agree. I put a lot of intensity on my training, sometimes only 1-2x per week for certain muscle groups, and I always grow each time. I used to be fat couple months ago btw! Have lots to achieve in the coming years!

  • @thibarmy I greatly respect your work and recognize that doing it in your second language takes a huge effort that you make to share with a wider audience.

  • I prefer to be at the gym 3 times a week and train hard and heavy, covering both upper and lower body. I’ve done 5 times a week but get burned out doing that so frequency training works best for me. I also like the idea of the rest time to heal sore muscles and tendons, especially since i’m an older lifter.

  • Hey Jason,
    Could you share how you would set up progression on a x6/week program?I just find my weekly total volume for squats for example and then devide it by 6? The result is 2 sets of 4-6 reps with the same weight i do for 3×6-8 x3/week(while the speed being decent and the rpe no more than 8 on the last set). Im super interested in trying this but im stuck on how to set up progression.One thought is increasing the weight once i do the same weight 6 times at the top of the 4-6 range.

  • So if the enhanced athlete only need to stimulate some blood, taking advantage of the elevated hypertrophy 24/7, how does it come they still do 20 sets for biceps for instance?

  • Despite the terrible setting…what an awesome video! Informative, detailed analysis of low volume high frequency training. Loved it!!!

  • Jason did you ever watch Steve Turano? you remind me of him because you’re not about BS, you try to tell it like it really is.

    He used to say ”Love your body” or ”Train Smart, Train Hard.” You say, ”I hope this video has been informative.” I like that but I wonder what it would be like if you said, ”Love your body.”

  • When I hammer a single body part I just get this feeling of sickness and tired afterwards. When doing full body I feel satisfied and got more energy for the rest of the day.

  • jason excellent video. one question id like to ask is recently a lot of enhanced bodybuilders have been going back to push legs pull twice a week reporting better muscle gains. would love to hear your input and thoughts

  • I’ve been training for 13 years, and I’ve tried pretty much everything. Everytime, I go back to my push pull legs cardio routine with 21 sets per workout, and training each muscle group every 4 days because my muscle and strength gains go up the roof. I’m only 27, but I can’t train a muscle group for 16 to 20 sets anymore without sacrificing strength on the last 8 to 10 sets of the workout like I could when I was 14. I can’t stand waiting 7 days to see if I made strength gains either.

  • Will it be enough to train arms with 22-pound handles? and for chest a bar with 66 pounds? to reach the results of a thin and fibrous body but very strong at the same time? thanks for really answering

  • I never thought I would live to the see the day that someone was telling people to train harder and more frequently. Talk to any guy coming off drugs (has your coach ever come off drugs? serious q!!!!) and the first thing they say is that their recovery is shot to pieces. They just cannot recover from the workouts. If the body is recovering, the whole body is recovering! It needs to be left alone to get on with it, so training, and stressing the body, is not advisable. If you went out into the sun and got sunburnt, there is no point in going out into the sun again, you need to let the body recover before you stress it with strong sunlight again. Training is a stress to the body, not just the chest, delts and tris. Taking steroids, like your coach does, and I assume he tells you what frequency etc because he isn’t giving you drug advice, means that whole body recovery is sped up unbelievably. Ian Dowe, an 80’s UK bodybuilder said in the 80’s (on 80’s dosages I presume) that you could train a bodypart and be ready to train it again the next day, on steroids.
    With regards to doing 2 sets of an exercise, Dorian made the point that when he did 2, you subconsciously hold back because you know there will be another chance, but that first attempt will still have taken a lot out of you. If you do just one all out set, it has to be all out, there is no second chance. Guys on gear, like your coach, may struggle to get that, as ever increasing dosages give them growth. Remember, tren was designed for cattle, who do no training at all.

  • Most of this I agree with but intensity has to be addressed. Everyone I have ever trained that is natural increased strength at a very good rate when training once per week for each body part. Reason is because I had them train with high intensity, low volume.

  • I agree with u HOWEVER rank beginners don’t know how to listen to their bodies so I like linear progression for 3-6 months for these ppl.

  • Think its best to follow a programme you can comit to and that you enjoy. Whats point doing full body if you hate it, becuase you wont be giving it your all

  • But what if i just enjoy to fuck myself up in the gym as often as possible? If i want to train as hard as possible as often as possible? How should i set my program in that case?

  • Pft.. i knew all he said.. the problem is i had to watch zillion videos and zilleon five thousand articles.. I mean this guy just gave better info and advice than any other fitness guru ive came across in my life. literaly the foundation u need to know already digested for u. GREAT JOB. huge fan from now on!

  • Can you discuss the best method of progression with increased frequency. I.e. how and when, whilst keeping ego in check? Using the template 3 day basic intermediate full body program, and doing it over 6 days. 2 sets per exercise 5 reps at 70-75%. Thanks a lot keep up the good work.

  • All this bs w/over complicating something that is really quite simple. Rest and food are the two things required most after an intense breakdown of muscle fiber and physical stress on the body and the CNS. (Push, Pull, rest, leg, rest, rest, repeat.. or something similar) and work in the KITCHEN has gotten me the most gains naturally. The gym shit is all rudimentary, the diet is the artform.

  • very informative.

    I ve actually found it easier to stick with the habit by doing it everyday. I am feeling really de motivated for weights lately, but if I wasnt doing squats everyday, I wouldnt be squating, and that was one of my goals this year.

  • For someone who loves to weight train in strength and body building, would it make sense to work a bit harder in terms of adding intensity/volume when taking a intra-carb, eaas+bcaas in general terms?

  • Hey Jason have you seen Jerrys recent video about BCAAs and fat loss? He’s pretty much confusing his viewers with his mumble jumble and once again claiming BCAAs slow fat loss lol

  • If someone were able to do this without letting their ego get the better of them, what kind of program would you recommend for a novice lifter training 6x a week, and how fast should they increase their lifts?

  • You can get huge going natural. But there are problems. You will be fatter. And you have to eat too much protein. That puts tremendous strain on your whole body. Better to be smaller but more fit. Moderation is the key to lifting weights. Sadly there is no info out there which is based on science. I learned the hard way….years of experimenting and finally realizing that moderation is the best policy.

  • Jason, I remember you saying on some of your older videos that muscle proteinsynthesis lasts from about 48 to 72 hours. On your more recent videos you say that time is about 28-48 hours. Any new study came out with these new numbers or what?

  • Jason can you write a program that follows this 6 days a week full body routine? What percentages and rep ranges should we use and what compounds and isolations if any on what days?

  • @THIBARMY I’m just curious where your double stimulation method fits into this subject matter. Would you still recommend that for natural lifters since the second day a muscle is hit is low intensity “pump” work?

  • I been digging doing a push, pull, legs then like a push/pull day then starting the next week Legs,push,pull then like a legs/Push day. Its been working great. Almost like a brosplit but with more frequency and only 4 days in the gym. You do the combined day of the two parts you worked the earliest in the week.

  • Greg Doucette on youtube says that lower reps (volume) and high intensity(heavy weight) is not best for building muscle but rather is best for powerlifters to build strength. Who is right? I see your philosophy is accounting more for the effects of cortisol.

  • If you are natural…be prepared to work..hard..but not exactly like the pros…adjust your mind to that reality right now…You must be ready to work…watching protein,carbs, and fat…rest when you are supposed to..unless you are sick as a dog or going on vacation..as a natural competitor…it is not your best interest to compete past a certain time in a year….you better be prepared to not miss workouts or meals..you may have to miss out on some outings…unless you bring your meals with you…plan your meals as meticulously as your workouts…stick to what is tried and true…the big three exercises are your foundation…don’t overspecialize your routine…be ready for the questions…why do you…fill in the blank….95% percent of the time…they will spout off some stuff that has nothing to do with you…some just want to troll and see your progress as threatening….your commitment is like holding up a mirror to their faces…you may have to say goodbye to a significant other because they do not share your passion..want to join you and will work overtime to get you to quit…there will be others…which is more important to you…that person or your personal commitment to be your best…count the cost of being one of the masses….

  • Seriously guys, this is hands down the best video I have ever seen on the subject, I have never heard anyone explain this issue as well as you just did THIBARMY. I have just realized that I have wasted so much time in the last 2 years training the wrong way as a natural lifter. Thank you for clearing this up once and for all. Priceless information.

  • train hard, train heavy when you can, focus more on compounds, be progressive, eat, sleep, take a day or two off when you need it.. it will work out just fine

  • Thanks Steve, this is what I needed to hear. I started off on a split which I really enjoyed, but then I read all about Full Body and frequency and got too hung up on the details of that type of training. I forced myself to do Full Body even though I didn’t enjoy it at all and eventually I stopped going altogether. I’m going to start back on a body part split again and focus on progression, diet and just having fun.

  • I’m assuming this is only referring to work sets and the 6 day a week group would get twice as much warmup sets as compared to the 3 day a week group?

  • Am I right in assuming that all of the exercises displayed in the video are incorporated in the upper body workout you’re using at the moment? With rpt (4-6-8-10) for the compound movements and 3×10 for the isolation work? Looking for some inspiration to mix things up a bit. And what about the lower body? I know upper attracts more viewers’ attention but it’s at least as important, right?!

  • Thanks for calling it a body part split. Whatever bitch came up with the term bro split needs his ass kicked. Because I enjoy training more days a week and I enjoy splitting it up I’m all the sudden a bro?? Wtf does that even mean? why don’t we label all styles then?? How about power lifting can be a Ho split?? How about cross fit can be mo fo ho split??

  • So…if a natty crushes a muscle and it will only recover for 48 hours. What happens after 48 hours if it’s not recovered? I think that is where I get confused.

  • going 6 days a week help me get up my ass and have a more productive day.

    I think lots of younger people feel the same way.

    Could you build a 6days a week full body template for intermediate.

    that style seem to produce lots of strengh gain with low injury risk which is very interesting.

    thanks

  • jason could you please discuss the specifics of what some should do if they’ve been detrainned for a couple years and gained 10-15kg of mostly fat 5’7 90kg don’t look very fat believe it or not

    how should i go about losing the fat while maintaining my muscle please cover trainning, diet and cardio

    thank you

  • Guys good knows what he’s talking about, I use a lot of the principles he talks about,I’ve even used one of his programs for 4 weeks and gain a few pounds of lean muscle mass.full natty.

  • Thibaudeau says natural athletes should train a muscle 3 times per week or lose protein synthesis in the muscle.. His 2018 “The Best Damn Strength Plan for Natural Lifters” has 6 training sessions per week but each power lift trained only once per week. Does he mean that a training session will invoke protein synthesis throughout the body, or that training for a specific muscle must be done to create protein synthesis in that specific muscle? It appears that he is saying the latter, but his natural lifter strength plan contradicts that principle.

  • It would appear that you and your ‘boy’ have been lifting for about 5 minutes and proclaim to be an expert. Get some size and most importantly experience behind you, then you can pass on information. At your age and low level of experience any workout will build muscle.

  • Hi Coach Thib, I have a question.
    Near the end of this video, when you summarized your points, it was mentioned that a higher frequency, lower volume, and higher intensity would be much better if you are a natural bodybuilder since you do not want to burn so much fuel doing more volume and increase your body’s cortisol.
    So a higher intensity workout means that my workout would be shorter(25-40 mins) since I have less rest time and get tired faster, and this would lead to a lesser volume of sets done compared to a long workout session(1 and a half hour 2 hours ), thus leading to a lesser amount of cortisol produced by the body.
    So does this mean that my work out time should be shorter (25-40 mins)?

  • I suppose the detrimental effects of The Cross Training discsussed yesterday are also to a large extent negated By being enhanced?

  • Jason, would you get optimal trapezius (mid&lower) fibre recruitment from conventional deadlifts and neutral grip chin-ups or would a Pendlay row pulling to the lower chest be better?
    Cheers!

  • Steve do you think the frequency training though would lead to a better looking physique? If you control calories would you be able to stay leaner with a frequency program due to more calories used for protein synthesis and less likely to put on fat?

  • confused, Feels like you contradict yourself because in one of your Q&A videos I asked if doing 1 set workouts more than 3 days a week is beneficial and you said it will only be beneficial due to the extra volume and not due to the frequency..

    did you change your stance? thanks

  • This is an excellent talk, very valuable! I used steroids for a brief period in my mid twenties (1970s), and my muscles did in fact become stronger than my connective tissue could handle, which first manifested itself with aching elbows from doing bar dips with a 120 pound DB suspended around my waist. This dynamic never occurred prior, or since, the anabolic steroid usage. Currently, I am training each muscle group three times per week, for up to ten sets per group, which seems to work well, but I wonder if my cortisol production is too high for a natural (unenhanced) lifter. I wonder if seven sets would lead to greater hypertrophy than ten. Thanks Chris for this great presentation! I appreciate your explanation of the physiology involved. HIGHER FREQUENCY, MUCH LOWER VOLUME, GREATER INTENSITY… the three CRITICAL keys to a natural bodybuilder’s success in building muscle size and strength! You have presented the best explanation of this that I have ever heard!!!
    steve
    Old Man Muscle

  • Première fois que j’écoute un YouTube fait aussi proche de chez moi (Lévis, je dirais). Presque tout mon équipement vient de chez Fitness l’entrepôt (rue Marais). Les plates York Standard sont bonnes à vie… sauf la rouille si on fait pas attention!

  • Jason if I train my bench heavy twice a week, but the two other times a week I train I do 1-2 light sets on the bench, is that enough to respark my muscle growth?

  • The 6 days a week guys gained stronger because maybe they were rested and their neuroefficiency was better, thus better quality reps.

  • This guy is fucking stupid and is literally wrong about almost everything he said. Ask anyone who competes and has experience with roids. The training doesn’t change. And no building muscle isn’t all about protein synthesis. What garbage. No surprise he’s selling supplements. This guy takes roids and is smaller than most guys that know what they are doing on roids. This guy is a clown who looked like shit and was weak when he was natural. So many losers on YouTube nowadays thinking they are experts.

  • the key to recovery is doing higher reps 15+ I will soon be 53 yrs old. i only use heavy weights every other week per each main compound exercise. it works better than any other rep range i tried when younger and much easier on the joints. js

  • Do you really think coming in and doing 2 sets of light speed squats will be enough to activate the protein synthesis?? I really don’t think so but if there is some data proving me wrong I would be happy to see that.

  • I train 3 hours at a time i do more set than people on steroids i do drop sets alot rest pause i have alot of stress and anxiety i even take benzodiazepines and it mad my testosterone go down alot and im natural im 263 lbs 20.5 inch arms and my cortisol is extremely high cause of stress I have fat but its not that bad if i lifted like you said i would be small

  • I also have another question on weight loss. Can you be sure the weight you’ve lost is actually fat, and not just water or even worse, muscle. I started my diet change on February 11 (84,1kg) and this week on March 8 my weight had dropped to 80,9kg. The only changes I made was quitting drinking soft drinks (mainly Coke) and switching my late evening snacks from fat/carb rich snacks to protein/fat combo’s. Now 3kg in a month is more and quicker than I ever expected, so I am a bit concerned about muscle loss. I have not lost any strength, and was even able to up the weight on one or two compound movements these last few weeks. I do however suspect a little muscle loss when looking in the mirror, next to the fat loss that has been unmistakable. I also had to temporarily drop to 2 workouts/week due to circumstances, so I could be experiencing some ‘pump loss’. Any thoughts on this? Is it actually possible to lose such an amount of fat in such a short space of time?

  • What exactly do you mean when you say 9-12 sets per week per body part is optimal for naturals to achieve maximum muscle gains? For example, the primary mover for bench press is the chest but the triceps are also heavily involved. So would you need another 9-12 sets for triceps alone to maximize muscle gain?

  • Will taking an NSAID such as ibuprofen around a workout negatively affect protein synthesis and adaptation? The studies on this are conflicted.

  • yo Jason love the vids
    now i have a big question
    If im doing high frequency low volume (high sets low reps ) and im making all kinds of gains what do i do then increase the reps and lower the sets or otherwise?
    oh i almost forgot what do you think about eliminating imbalances to not rely only on ur good arm or leg?

  • I normally do a upper/lower split Monday and Tuesday. Then i either repeat that again Thursday/Friday, or do Back/Bench Thursday and Squats/Shoulders Friday. Sometimes I don’t bother doing a full leg day twice in the week just because it can be boring the second time. If I can only get in the gym 3 times in the week, the third day will be a full body workout. I try to keep it flexible and most lifts are compounds., except for lateral raises and facepulls (keep the shoulders big and healthy.) I may throw abs into the leg workouts, or arms into the upper body workouts, but I don’t prioritize those exercises. It’s been working really well for me to put on mass. Another thing that has worked is going heavy on the compounds, and then do a similar compound much lighter and much higher in reps later in the workout example barbell bench in the 3-5 rep range early in the workout, then do a dumbbell bench for 15-20 reps for multiple sets later. My work capacity was shit before I started doing that. It helps a lot with hypertrophy and conditioning.

  • Why not both? F.ex. Two intensity days and one volume day ran as fullbody style? Btw Jason, would be cool to see Askjason-channel active again!

  • Great video! Happy I’m not alone on frequency. As a natural I really got caught up with this frequency stuff. Almost every article out there says training a body part twice a day is the best option. Well I was doing a 3 days split. Chest/Arms, Legs, Shoulders/Back. It was great, and I was getting stronger and lifting heavier. But if I was really sore still and it was time to hit that bodypart again, I felt I wasn’t ready. Now I switched to a 4 day split which is this:
    Day 1 Chest/biceps
    Day 2 Legs
    Day 3 off
    Day 4 Shoulders/Tri’s of OFF if needed.
    Day 5 Shoulders/Rear Delts/Traps
    Day 6 off.

    I’m 47 years old btw, I found the 4 day split to be much better. I was able to give more focus and energy to each bodypart with a 4 day as opposed to a 3 day split. The 4 day split is less frequency but making better gains, and feel better with the rest.

  • Jason, at what drug dosage do the “rules” of training change for enhanced athletes? Are we talking a gram+? I know you’ve mentioned in the past that light/moderate drug use (ie 500mg testosterone) does not warrant a difference in the importance of training frequency.

  • Could you please post a sample program?

    I increased my lateral raise from 12-16kgs in a month doing them every single day.
    Before that I had been stuck on 12kg for about a year. High frequency training is AMAZING for us naturals!

  • Hey Jason, noticed a lot of comments about you suggesting how to set up the 6 day a week program, I am in on this also, I get the volume dispersed over 6 days, its more so how to progress/periodise this program throughout the weeks/months, and if there is any need for a deload at all because training near failure isnt an issue, thanks.

  • Hi there jason
    I’ve noticed a lot of information on building muscle. But I haven’t seen a lot of information on how your body reacts when taking say a 2 week holiday from all training and spending the time with family and friends and why during that time you feel like your loosing gains and feeling weak. I hear this from guys all the time and I also feel like this. How quick do you loose muscle?

  • Jason you said novice lifters can gain strength and muscle while maintaining the same body-fat or can even lose some.
    I try to do it i stay the same body-fat(even slightly getting more body fat) but I don’t seem to gain any strength. I just stuck on the same weight. can’t get to squat more than 225 and bench more than 180..

  • I’ve been training naturaly for 40 years, i have found that recovery was the most important factor. Shirt drenching workouts are a must. Twice a weak will lead to overtraining. Blood flow sessions in between help with recovery. Super sets and giant sets those kind of workouts helped put on muscle, straight sets have their place to, shock and recovery in my experience have been more prductive than anything, everbody is different, a individual has to figure it out time put in.

  • Christian, what is your take on training programs focused on stimulation of different muscle fibers, like Y3T for natural lifters? Thank you for the asnwer!

  • Personally, I love working out so much and have so much fucking fun doing it working my ass off. I don’t care about size at all I just love exercising and enjoy it so much.

    Being able to push yourself hard and eating healthy to get to my goals.

  • He is dead nuts on! When I was young I bought a copy of “Brawn”. I benched 425 no drugs by short intense training. I’m 53 and out of shape but because the gains were real and on/off training I’m still reasonably strong. Great information!!!!

  • How would you think of this ultra high frequency training, then,if someone has several days in a row they can train, then a day or two they cannot.

    My current work schedule lets me have 3-4 days in a row I could train, interspersed with 1/2 sometimes 3 days I cant.

    Would it be ok to take sets closer to failure, or increase session volume the last day before an extended break?

  • great stuff check this out..Im doing low volume low to medium intensity 6 days a week incredible results…nice stuff just discovered you…subbed greetings from nyc
    Rocco

  • Probably the most genuine presentation on the effects of peds on recovery and growth. Just shows how effective peds are in growing mass

  • This makes complete sense. I remember trying to use a bro split when off cycle and didn’t make much progress. I’m just on trt but it allows me to train lighter with 15 to 20 rep sets and keep my joints healthy while making gains. Very cool to hear someone explain it.

  • In the end I think it comes down to what style you enjoy doing and what you have the time for. As long as you get the weekly volume in you will reach your goal in about the same amount of time. Just get in there and work.

  • Mon back and bicep
    Tues -chest and ticep
    Wed hiit 30min carido and 15min abs
    Thurs leg day
    Fri back and bicep abs
    Sat chest and ticep
    Sun OFF abs only how this

  • Great video and information just got a new sub. I’d love to see an example of a program with this structure. Thanks for the great video ����

  • The problem with natural training is by the time you put together your best possible package you’re gonna start falling the other way, if that makes sense��

  • oh man just get to the point.. how do I get bigger? I don’t have 7 min to listen to all your videos..shorten them please, they are getting as long as Elliott hulse’s. and who has all that time to listen to him? his vid’s are twice as long as yours..

  • Figured this out 3 yrs ago. Got bigger and stronger in in 3 months than I ever had doing your basic steroids users’ workouts that I found online, and I did t dread being sore non stop.

  • jason if i understand you correctly here assuming a natural trainer has mentality correct, then the BEST training for strength and size would be 6x a week, 3-4 main compound lifts done 3×5 (75%-85% RM)?

    is that right?

    so basically full body everyday, 6x a week, 3×5 of perfect fast reps on say:
    squat
    bench
    deadlift
    shoulder press
    snatch grip high pull

    alternating variations (front/bacxk squat, slight incline press/decline press, snatch grip vs sumo deadlifts, etc) daily?
    again, experienced natural lifter here, ego in check

  • I was trying high frequency base don all of this, but I started getting fatigued a lot and able to do less reps. I think I bumped up the weight too much and was doing too much percent of a set to completion. Maybe I should drop down the weight and make sure I’m only going 50% of a set to completion. That is actually like my original plan which was part of the greasing the groove thing I think.

  • When training for strength and hypertrophy (e.g. Chest), what would you say is the perfect balance to achieve both? (Assuming I exercise chest 2x a week).

  • been watching your videos for years since ice cream fitness, we need more people like you in this industry! thx brotha for the transparency and honnesty. you definitly have my repect!

  • I know I’m insanely late, but to everyone asking how to structure this plan, it’s pretty simple.

    Pick a few compound movements to train and throw in some isolation movements as you need and desire. Some type of press, pull, and squat is essential. My program is overhead press, bent over rows, chin-ups, and squats, as well as incline, leg raises, dead hands, and curls depending on my energy level. But I always do at least an overhead press, a row, and a squat in my workouts. You can get away with 1 compound movement per function of the body. Push, Pull, Squat every day could work. For example; overhead press, bent over rows, and squats.

    Pick a weight that is 72-74% of your one rep max. So if you can curl a 25 pound dumbbell once, then start training at about 20 pounds or so. If you can row a 40 pound dumbbell on one arm for a like 4 reps, then train at 30 pounds.

    Perform your reps explosively with good form, making sure to stay away from failure. At 72% of your one rep max, you should be able to lift that weight 10-12 times. So stick to a minimum of 3 reps and a maximum of 8 reps per set.

    If you can do more than 8 reps without feeling like you’re a few reps from failure, then bump up the weight 10 percent or so in the next workout. Alter the number of reps depending on your energy level. If you’re feeling tired or sore one day, then you could do 3 sets of 3 reps or 2 sets of 5. If you’re feeling good and you have some energy, then you can 3 sets of 5 reps or two sets of 8 reps. Again, if you can comfortably go higher than 8 reps, bump up the weight in the next workout to progress.

    Rest 3-4 minutes between sets of compounds and 90 seconds up to 2 minutes for isolation movements.

    Feel your muscles working in each rep. If you feel like you’re a few reps away from failure, then stop that set.

    The goal is to keep some gas in the tank so that you’re able to train every day or at least 5-6 days per week. Some elite Norwegian lifters train twice a day, but they’re elite. Build up to that.

    You won’t feel like you’re doing anything in the first few days or weeks, but that’ll change. Try not to push too hard or get impatient.

    Do this for consistently for a year or two and you’ll be very muscular and strong.

    As for fat loss; walk 2 hours a day and avoid liquid calories like soda and sweet tea.

    _

    Here’s a link for how to find the right percentage to train with…

    https://strengthlevel.com/one-rep-max-calculator

  • Your opinion on MAX overload (called MAX-OT)? it’s 3 sets, 4 to 6 reps. Every set ALL OUT… when you hit all three sets for 6 reps, next session you have to up the weight by 2-5% and start over. I think the program was introduced back than by the (natural) boybuilder Jeff Willet.

  • Your books High Threshold MU and The Black Book of Training Secrets are really great! I’ve learnt so much from them. Lookin forward to your next book

  • He’s right about the big picture, but one important detail is wrong. Both natural and enhanced can grow muscle from hi-rep lo-weight weightlifting. Most scientific studies comparing different weights, reps, etc., find that the only significant factor for increasing muscle mass is volume: weight * reps. People who do physical therapy get significant strength and muscle gains very quickly from extremely low-weight exercises. This is because they’re untrained.

    The important difference re. hi-rep/lo-rep isn’t between “natural” and “enhanced”, but untrained vs. elite. I don’t know why elite weightlifters don’t get good gains from high-rep workouts. Could be they just take too much time. One important limit on muscle growth for an elite weightlifter is how much time he can spend working out. You can’t get much volume into a 1-hour workout if you’re doing sets of 20 reps.

    Also, if steroids worked just by keeping your muscles ready-to-grow, you could grow big muscles just by taking steroids, without working out. But you can’t.

    People make more mistakes in general due to the untrained / trained distinction than the natural / enhanced one. The biggest one is the idea that you have to train to failure to get gains. Totally false for the untrained.

  • Hey Jason,

    I’ve seen you talk about muscle insertions in a lot in your videos, (and forgive me if you’ve answered this and I missed it), but how does the origin of the muscle play into the equation? As I understand it, every muscle has an insertion point and an origin, but it seems like just the insertion is talked about in terms of aesthetics. Can you have “good” or “bad” origins? Do people just refer to both aspects as the insertion in the fitness industry, and the origin is simply more of an anatomical thing? If you or anyone else in the comment section could shed any light on the situation it’d be greatly appreciated.

  • Hey Jason, you should check out a danish documentury called “Doping forever”. A man takes steroids for 3 months as an experiment. He lost 15kg of fat and gained about 15 kg of muscle at the same time. And 3 months later after coming off the drugs he was back to where he began… Check it out:)

  • wow tout est clair! donc l’industrie est tout à l’envers pcq la plupart des conseils s’appliquent aux athlètes dopés et non aux athlètes naturels.

  • Do what split you enjoy most, employ progressive overload, eat and rest well you’ll be just fine. I do upper lower, day on day off. That’s how I like to do it. Works for me. What I’ve always found difficult to believe is the rhetoric against bro splits though. Clearly, millions of bodybuilders, naturals and assisted alike, have great success with them. Do what you dig.

  • is that the same with women? should we go more frequent? should we do cardiovascular training the same day we lift and that’s for natural training no drugs?

  • oh common!!!! dont tell me this guy wants to tell me he’s a fucking natural!! ������ this world is full of idiots, sometimes i just want to kill myself….

  • What’s the best way to communicate with you? Or ask questions? I’ve commented on a few videos but havnt had any feedback, could be because I watch these after work and I get off after 12 every night:(

  • Wait. I just watched one of your videos where you heavily endorse full body, frequency training as the optimal way to train and that bro splits are no good for optimal gains. Now you’re saying it doesn’t matter which you train. Which is it?? You just contradicted yourself totally, bro.

  • Lol Reading some of these comments is really indicative of how easy it is to misinterpret what is being said in the video above.
    The stumbling block is that it contradicts everything that they have ever read either in bodybuilding magazines or in other Youtube videos made by people on tons of gear.

  • considering all time spend on youtube fitness channels, the rule for your channel is: 90% of knowledge in 10% time. Keep doing this great job steve. You are the only hope….

  • Could this data be used to explain why those who do cross fit see good results due to their high frequency (if they don’t get injured first)

  • Here’s how I do it,
    Day 1 chest back delts
    Day 2 legs triceps biceps
    One exercise 3-4 sets repeated for six days then Sunday rest day.
    Here’s the key: days 3, and 4 are higher rep days to let the joints have a rest. 12-20 reps. Days 1,2 and 5,&6 are heavier 6-10 reps.
    Strength keeps going up and size as well.

  • Its crazy when you think of arnolds volume doing the double split 2hours in the morning and 2 hours at night for 6 days a week and he was working in construction plus goingbto college and doing extra cardio. But arnold even said he was drinking alcohol and eating sausages and even eating ice cream in his competition prep.

  • Nice i thaught i didnt get proper gains from lots of volume due to overtraining and my musles would spend to much time trying to recover rather then getting stronger now i know its something similar but cortisol is actualy the culprit

  • Push day and a pull day 2x a week with reps of 5-8 my whole life. So sick of ppl talking about high reps low weight. At 130 lbs walk around weight it doesn’t work. Yet ppl keeping feeding me that bs. I’ve gotten as high as 160 lbs in my 20s and was told I’m on steroids. No you’re just stupid but thanks for the compliment.

  • Natural training is a whole different science! BUT when you jump on a cycle, everything that you learned from magazines and bros make sense. The once e week high volume chest workout. The progression despite high volume, the endurance, nutrient absorption, and partitioning etc.

  • I disagree, the research shows a significant difference over programs over just a few weeks long. If you think it’s a mere pound over a year for a newbie that would be like a few grams over the week, not something that could be measured let alone deemed significant difference.

  • Thanks for being such a ‘down to earth’ practical man. I have trained for 65 years, done just about everything related to bodybuilding except steroids. My observation is that a man who starts bodybuilding and clean living and trains and eats proper will gain 90% or more of their muscle mass in the first 2-5 years. After that improvement will likely come in the form of definition or bringing up a lacking body part. Yes I know there are exceptions. There are some very slow gainers.

  • Check it out for the falls

    https://www.amazon.de/dp/B07LDV7G34/ref=mp_s_a_1_1?_mk_de_DE=ÅMÅZÕÑ&qid=1544994658&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=muskelaufbau+für+den+cleanen+athleten.+the+real+deal.+no+bullshit.&dpPl=1&dpID=41kgq2gnR9L&ref=plSrch

  • Two days on, one day off, hits everything about twice every 8 days. I responded to more frequency but less volume per workout on my upper body, and super high volume with more rest on lower body. But, I still have skinny calves, so..

  • Cole Robinson is preaching this stuff…it took me a few days to wrap my head around this.Personally, I am now doing 2(sets) x 5(reps)on each exercise every day(6 days on, 1 off) I have only an hour to spare in the gym so that’s why the 2×5…in total I get in 300 reps in about 50 sets. (Calves etc. require more reps) in my 2nd week and I love this routine and feel like bang for the buck, it’s a better workout especially in an hour. Oh and I’m 52 yrs old and feeling strong and lean as ever! Also, as per the video, it is taxing, so listen to your bodytake a day or 2 off when you need to, then get back at it.

  • “Full Body” with frequency is easier when it comes to exercises that you have trouble to master. I became a somewhat better squatter and dead lifter with more frequency. Body split or full Body might have a smaller difference If you already have Good technique.
    I sometimes do 4 exercises (“leg-back-press-arms”) with 5 sets, these sessions are Short. I think you can do shorter or longer sessions on full body or splits.

  • So if done correctly, the 6 days a week program will result in more muscle mass and strength. If people could let go of their ego, would you then recommend the 6 days a week program? And do you think it could be dangerous to train both deadlift and squat for your lower back 6 days a week, even thou the weight is lowered?

  • Train same body part once every 5 days 10 sets for each body part each time split the 10 sets into 23 exercises I’ve been a natural lifter for 2 years and got results of those that have for 5-7 years people ask me am I on gear Haha just like to imagine if I was

  • Just got into this high frequency training stuff. I can’t believe i have never heard the importance of this after all these years. This stuff you mention Josh it’s gold, lots of people won’t realize how priceless this info is. Im a week.5 into this new regimen and im feeling denser and stronger than any other workout period.

    Really looking forward to testing my numbers over the next couple of months. Id also like to say for anybody doing this, you can actually and should actually lower your total weekly volume from what a single split day would have. So if you squat every monday for example, and you did 3 warmups and 12 working sets, you should be doing less working sets on a HF program.

    The reason is twofold. Not only are you fresher for the later sets in the single workout, but if you are hitting it 3x a week, you are doing 3x the warmups as well. Every rep, warmup or working set, uses some energy. Im going from a single per week workout of 12 sets to a 3x a week plan with only 3 sets per workout (9 total).

    Each person will need to find their balance based on genetics, diet, ect. If you are feeling burnt out you should reduce the volume per session, going down to 1 or 2 sets per if needed. Sounds crazy but it works.

  • Beginner gaining 16lbs of muscle the first year??? No fucking way without drugs. That would make a total gain > 25lbs. because he’s not going to gain all muscle and no fat. I would say a better estimate about 5lbs of muscle which is still pretty good for the untrained body with no experience lifting weights

  • Hey man. You touched on the subject that very few people are considering nowdays. I’m considering low volume high intensity FBW with waved priorities and excercises for myself. I actually am going to give a shot from the start of next week (I’m currently on deload after overtraining with split). It almost feels like our bodies (especially for beginners or guys returning to the gym after long break) does not need that much stimulus. When I started 2 months ago I was doing 2 sets of 20 reps for chest (which was almost a failure), 3 Times a week and I was able to progres every second training either with weight or reps. Then I changed to lower reps (higher weight and increased sets to 3) and I wasnt able to progres so quickly. Then I left the machine and went for dumbell inclined presses as well as some flys but in sort of split fashion (I did it twice a week 8 sets per training so total 16 sets per week). I did some weight and rep progression but it was better few weeks ago. Then I felt like i have to sacrifice some technique in order to do even lower ammount of reps with higher weight so I started to feel like I’m doing little to no progres. Then last week I was unable to do my workout even with the same weights as the last week and that applied to every excercise. I have to underline that I’m in mild caloric deficit as I’m going with somewhat recomp and I did lots of cardio and HIIT trainings in between the gym sessios which of course contributed to overtraining. However I think that if I didnt push myself so hard I would notice a lot better results… Sometimes less is more.

    My logic is that, if you do the first excercise… say… inclined dumbell press and if you do each set up to failure you wont be able to do the second set at the same amount of reps and weight. So if you would be doing your first excercise in 4 sets it would look rep-wise something like this: x12,x10,x8,x7… (say you used 25kg dumbells)  then obviously second excercise you do for the same muscle group in simillar fashion up to failure doing your x12,x10,x8,x7… (say you used 18kg weight for flys) but what if you would swap them? If you would do the flys first you would do more than if you would do it as second excercise… You could perhaps do something like: x12,x10,x9,x8 with 20kg weight. But then your press would suffer and you would do x12,x10,x8,x6 with 23kg maybe? So the most work you do, you do with your first excercise for that muscle group and probably even first excercise you do on the workout session. The ratio of declining returns is around 0,8 with each consecutive set -> 10/12 = 0.83; 8/10 = 0.8; 6/8 = 0.75. So the funny thing is that if you do just 4 sets, the last one is almost half as stimulating as the first one (considreing if you do every set up to failure).

    So if you would do first 4 sets and treat them as ONE “STIMULUS UNIT” (SU). Then it’s quite obvious that the second 4 set excercise would be only 0.8 SU then next 4 sets would be 0.64 SU (0.8*0.8) and the next one 0.512 (0.8*0.8*0.8). So if you do 16 sets it totals up to 2.952 SUs. So in theory you can achieve higher stimulus (exactly 3) in a week if you would do 3 workout sessions with only 4 sets on each session for that muscle group which in total is only 12 sets compared to 16. So instead of doing 16 sets on monday you can just try 12 sets equaly split in 3 days (4 sets each day). Not only the stimulus would be the same but also protein synthesis should be much more utilized accross the timeframe. You could potentially even do something like workout, day off, workout, day off… and so on to have that stimulus poping up every 48hrs. Doing only 4 sets up to failure should be easily recoverable within one full day rest but the problem is then that if you want to hit every muscle group on every session with 4 sets it becomes challenging (you end up with something like 32-40 sets even if you go with compound excercises) which may not be recoverable for your nervous system.

    So the work around the fatigue i figured out will be waving intensity. So after doing say 4 sets of chest, next session would be only 2 sets, and then 3 sets on next one for that muscle group. Then it repeates itself back. And because you would be training every second day you will end up doing 13 sets first week (monday, wednesday, friday, sunday) then 9 sets second week, 11, 9, 12, 9 and 13 again. This should allow very nice recovery for muscle group after intense week and total ammount of sets for whole body drops to around 22 sets which is totally recoverable volume for your nervous system if you intend to train every second day…

    I think this kind of training would produce much better results in muscle mass gained and strength, does not require any deloads, is more time efficient (with one minute rest between sets you should finish your whole workout under 45min… (not counting abs or stretchning after) and it should aside from everything else make you feel better rather then make you feel like shit…

    So it all looks nice in my theory but now it’s time to test it (i’ll try to remain in mild caloric deficit). I want to see if I make any progres after 5 sessions (10 days). If i notice I have a lot of spare energy maybe I’ll go with different training regime (workout, workout, day off…)… time will show.

  • I am enjoying the format and even when I like to watch the entire video I aqlso very much appreciate the main points given at the begining.

    Awesome stuff, man!

  • Based on the findings of several studies that will be published soon, it is looking more and more as though resistance training frequency plays at best a minor role in hypertrophy when volume is equated. There appears to be no benefit to training a muscle group more than twice per week. In fact there is some evidence that higher volumes within a session are superior to spreading out the volume over more frequent weekly sessions (i.e. 2 vs 3; 2 vs 4). Now perhaps very high frequencies (i.e. 3 vs 6) are needed to show greater gains; our new study on this topic is getting underway shortly so we will see…
    -(Brad Schoenfeld, Facebook)

  • Here’s the problem. In 16 weeks on a pharma grade cycle you can accomplish more than you’ll ever achieve in 20 years of natural training. So it doesn’t take a rocket surgeon to figure out why all these kids are cranking shit. Maybe they’re smarter than we think��

  • True but frequency. It will give you better strength. You wont be as sore and tired all the time. I’m gunna do the push pull split similar to christian thibs aproach for nattys a try. I love full body but I agree it’s too long of a workout. I always used to believe it was that first all out heavy set to failure that stimulated the growth. So I’m probably gunna follow his aproach with a rest pause or maybe my own aproach. I really like to super set dips and push ups. Or pull ups straight arm push downs. Etc. I feel like this aproach gives me the best gains. Plus his aproach you get to train everyday, with a pretty short workout

  • Good point. Im doing full body, sometimes switching to split or push-pull… and I’m always trying to figure out am i doing the right thing. This makes sense, it really should not be any significant difference after couple of years of training, and i can tell that just by looking at my own stats.

  • if, like you’ve said before, the main indicator of overtraining is strength loss, it seems to me there is no big risk of overtraining if frequency is increased. All a person has to do is make sure they stop lifting when they no longer get close to hitting their PRs, i.e. apply some simple auto-regulation.

  • Can you talk about the performance aspect of resistance training?

    You mentioned that football player had an advantage on the field when they squat 2x body weight and being stronger showed no performance advantage.

    What about the other lifts/muscle groups?

  • I have a question, can someone skinny become bigger naturally by training 4 days a week and targeting one muscle group per week,and have 15 sets per workout? I eat 3000 calories too!

  • Working out the same muscle 3-4 times a week? That’s EXACTLY what I’m doing. When I was a n00b, I did Triceps/Chest, Biceps/Back once a FKN week and didn’t see shit! Then I switched to an Upper day/Lower day split. Now I’m doing Legs at least 3 times a week. Squats. Bench. Deadlifts. That’s giving me more gains I’ve ever seen in my life.

  • hi Jason blaha here,I am wondering if full body workout 3 day a week, the lower body exercise like squats and deadlift negatively affects intensity of upper body exercise on same day,would 6 days a week of full intensity upper, lower,upper, lower,upper lower be superior to 3 day a week?

  • Isn’t it so that most people will think they will lose too much musclevolume when training in muscle groups when there is too much time between the musclegroup workouts?
    That’s probably the reason why a lot of them train all musclegroups at once…

  • I’m sure you believe what you say. But I am natural and I train almost everyday. I also train every body part everyday. I put most juice heads to shame when it comes to leg development. and overall mass development. I don’t follow no set guidelines and I rely on instinctive training with proper techniques. no steroid or phoney supplements. In a few weeks I will set up my own you tube channel so you can see for yourself.

  • Once a natural athlete reaches his or her potential they can start high rep low volume training and full body frequent workouts. I have been training for years as a natty and built a tremendous frame two years ago I switched my training to lighter weight less volume more frequency and fuuuuu it’s been amazing I am accused of being enhanced all the time and I am not.On the production of cortisol a natty must stay hydrated and rested these are the two greatest factors to help keep your cortisol levels low.

  • Great info, I needed this.

    After some years of doing Stronglifts on and off, I recently switched to the Push Pull Legs routine (6 days a week).
    On PPL you mostly do sets of 10-12 reps. After watching this video, as a natural lifter, I’ll pick heavier weights and to sets of 6-8 reps instead.

  • Is it a reason why steroid users in strength sports cycle their weights over 10, 12 or 16 weeks, starting light and gradually increasing the weights so the tendons have more time to catch up? I would love a discussion about the differences in strength cycles for natural lifters vs. enhanced lifters.
    My own experience with 12-week cycles for the Deadlift (for instance) has been this: I start on week 1 with 350 lbs for 1-2 sets of 5, which is super-easy when you are a 500+ puller. By the time I finally get to using 450 lbs for reps, it feels heavy as hell and by the end of the cycle, I haven’t improved one bit! I imagine that the steroid users get a different response!

  • Whats crazy is I use to believe that each body part got its own workout. About six months ago I took a little time off. When I came back from my layout I just felt I was working out too often and indirectly certain muscles where getting trained too often. Remember I am 52 years old and I have always trained naturally. I think size is dependent allot on your bone structure, genetics and how hard and smart you are willing to train. Most people think more volume and workout frequency is better. I use to think the same thing all the way up to my mid 30s. Once I get some nagging injuries reality set in and I knew I had to go back the the drawing board. I through out the idea I needed to do 4 plus sets an exercise first, then I though out the concept I needed to hit each muscle every so many hours. This is basically all bullshit. Also the idea you need to take this this and this same thing bullshit. I am not against supplements just taking too much of them. I don’t take any of them most of the time but I get 8 plus hours a sleep most nights and I drink 2% milk everyday. Basically I live a pretty spartan lifestyle and don’t need all the etc. Also my dad was a pretty thick guy. But I also don’t follow others workout ideas and am not afraid to train less often and take my workout sets to a severe level of failure. But this is for me. Yes some people cannot get that big but they can get bigger than if they didn’t do anything. I agree with your basic assumption I have a gut feeling most people train too often, don’t eat right, don’t get enough sleep, do too many sets with too low of an intensity level. Its a series of must dos they are not doing.

  • This is just something I came up with because I could not find an actual 5/6 day program on the net. I am hoping someone will suggest a better way.

    If I know my schedule is free enough for 6 consecutive days of lifting, I do 2 sets of 6 reps each for each exercise. If it looks like I can only go 5 days that week, i do 3×5 or 2×7. Basically, I am trying to get about 72 reps for each exercise per week.

    My exercises are: bench, squat, row, and OHP. At least once a week i’ll throw in a Deadlift at 3×3. So basically it is Strong Lifts but divided by 5/6, and adding weight only on the end of the 4th week.

    1st week, i do 60%. 2nd week, i go 70%, and 3rd and 4th weeks I go at 80%. The weights are just easier to keep track off this way. At the last session of the 4th week, i test my one rep max.

    The first month I tried this scheme, sure enough, it worked and I was able to add 5lbs to my upper body lifts and 10 lbs on my lower body. However, i did find that these new weights were closer to my true one rep max, than they were to a working set max. That is to say, the new weights felt heavy and at most I can only do 2 reps, if not just 1. Maybe I just got used to SL where by the time I got to the new heavier weight, i go do 5 reps.

    So Jason was right. After that first month, i started adding reps at the 90% to 100% range. I am going to see this Sunday if those heavy sets did anything, or I am better off at 75% for 5/6 days a week foe 4 week.

    In case it matters. My numbers are 250 bench, 415 squat and deadlift, and 170 OHP. Weight is 240, but I am trying to go sub-200, which is actually my primary goal. On an interesting note, i lost 10 pounds since I started with Frequency trainingprobably because I was able to add 45 mins of cardio per workout since lifts only take about 45 mins to finish.

  • I train every other day. Chest, back day one, arms, forearms day two, legs and shoulders day three. I get in the exact same shape and just as strong as I did when I trained three on one off for years. Plus I only do two sets per exercise. Plus I don’t do a ton of exercises per body part. This was proof positive to me most serious lifters do way more work and spend more time in the gym than necessary.

  • great video, I have been obsessing over frequency and whats ‘optimal’ for the past 6 months or so, It has lead me to developing OCD with my routine constantly thinking should I change this and that, am I doing whats optimal etc.

  • Hi Jason, I really love the subject matter because I am ‘reverse-engineering’ your advice to start training full body 6 days a week again. I know I need to experiment to see what works for me. I am over 50 and have regularly trained all my adult life. What are your thoughts about doing 1 set (no warmups) of each of the following: Overhead pull & push, horizontal pull and push, pistol squat, abs & back bridge. I am thinking in order to train each move as ‘fresh’ as possible to do each move spread throughout the day at my home gym. I did this years ago but pushed myself too hard and burned myself out. Also, if training above 10 or 15 reps would that require less/drain my CMS less, therefore allow a easier time to recover? My goals are to look ‘like I workout’?

  • I personally have gotten a much better physique from 4 years of full body training vs 8 years of bro splits. I’d like your opinion in my current program which is a modified version of Chad Waterbury HFT2. push, pull, legs (squat/deadlift variation) + splits, example incline bench 6×8 wide grip pull up 6×8 front squat 6×8 biceps Barbell curl 3×8 tricep push down 3×8 lateral raise 3×8 this would be a typical workout except each day along with push/pull/legs would be a split (arms, shoulders, calves,)

  • And, here it is, the painful truth, that nobody wants to admit, because it would mean that even a HRT dose of 120 mg of test/week, would put you in a 7 days/week anabolic state, instead of being natural, witch basically mean that a hard training week, coupled with a bad night sleep, automatically places you in the cathabolic group, no matter what the other variables are.

  • What about cortisol inhibitors? some of us have…”extra” glucose in the body that maybe we need to eat up in the form of making more glycogen…assuming you could keep cortisol down, even in a barely significant way, would that not achieve the goal of a “natural” or “non enhanced” trainee being able to do the increased volume without as high a risk of inhibiting protein synthesis?

  • Really glad to find your video. Subscribing for sure.
    What do you suggest between a 5×5, upper/lower or push/pull for a novice with a couple of years of erratic experience?

  • Well, I guess I have to change my workout, I am a big lover of dropsets, but recently I haven’t seen much growth, I guess that this explains a lot. Thanks for the info, nice video, keep it up and get your well deserved thumb up.

  • One thing is increasing with time and that’s your amount of using the word ‘fucking’ in videos:) I am not averse to cursing, but it’s usually unneccesary and in your own words cartoonish. At least you don’t start your videos with BOOM! That would fucking suck.

    Anyway, thanks for the advice. You are one of few YouTubers who keep it real, when it comes to fitness.