When people use high brightness on their phones but they don't need it to use the phone.. Same with training.. If you understood anything from the video
I can not get over how good your videos are. You and Jeff Nippard cram so much science into a video.. but not only that, you make us THINK. You’re not giving us answers, you give us facts that we can use to form our own thoughts and training philosophies using science and logic. That’s huge. Never stop, the fitness world needs this.
Following Eric Helms, i train full body 3 times per week with 20-30 reps/muscle group/day of training and have seen amazing progress and gains. I will note that I'm pushing for low reps/high intensity. Cheers, great as usual, James.
@@chronotrigger9040 since my last comment, I switched to just this type of training (4 days per week) like so: push power, pull hypertrophy, push hypertrophy and pull power. It's great. I can adhere to it and love it all the way.
@Puff Dabby nothing of the sorts. I did and am doing this because I love to train and how it makes me feel. I have a wife and kids and money I make not through fitness. It's just a hobby. It helps me with my depression, liver problems and insomnia. So cheers 🍻
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.
I don't workout. I just drink butter coffee loaded with particles from the edge of the universe (trademark goop) and add 18 scoops of BCAAs as recommended by Dr stop-a-panini. I've never knew my amino acids could be so high or low before. Boom boom!
Make sure you get enough sleep or your cortisol levels will send the butter particles intergalactic. Use the shaky-weight to potentialise the branch chain amino acids.
I just do every other day, and add another rest day whenever life gets between things. That way skipping 1 day isn't a problem as long as you work out the next day. This keeps it between 2 1/3 times and 3,5 times a week.
If you quantified the physiological knowledge of each RUclipsr, then quantified the strangeness of each RUclipsr, then summed those two values and compared all RUclipsrs; this man wins.
Thank you, James, for this very useful information 🙏 I train every muscle 3 times a week 🤷♂️ I’ve been training for 10 years though.. 🤷♂️ 7 years consistently 🤷♂️
This is your best video yet. I'm 56 and only began training in August with a schedule consisting of upper body Monday and Thursday, legs Tuesday and Friday. Happy with the results so far, but all your content is useful for thinking ahead.
As a lifetime natty with around 30 years of training experience, I believe we should find a training lifestyle that we can adhere to, as we all have a natural limit, and enjoying the way we reach that limit is the most important part... So for me training full body 3 times a week was the best 😀
Seriously, how the hell do you NOT have more subscribers?!?! This is truly one of the best fitness channels on RUclips. Thank you for posting such great content and fighting against nonsense. Thanks for always highlighting the nuance, btw. Very responsible.
@@shreddedsportsscience Yeah and it turned out to be a very good video in my opinion, it's great to see your channel growing (been following since mid-late 2018) 👍👍
I love that you approach this like a scientific person. Presenting your own argument but also ensuring your sources are easy to access. Too many public figures let their qualifications validate their opinions. You're also careful to consider the variables and context of these ideas. Honestly your content is what post brexit society needs.
I'm 56 years old. Does not work. Exercises six times a week. Varied training. Heavy, strenuous, intense and concentrated. Eats healthy food and sleeps well. I grow but sometimes get small injuries. Right now I am on the rise in Thailand and exercising two days, resting two, exercising two, resting two. The food is varied but not under the same control as in the country I live in. I have noticed a muscle growth and the small damage is gone. I think it has to do with age and rest in my case. Thanks for a good channel with quality!
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
Hands down the best fitness channel on RUclips (Fight me Omar/Jeff/Chris Jones fans). Love the deep dives into informative topics with a splash of comedy interspersed. Not the catchiest way to comment, but I just wanted to say I appreciate what you do James, and thanks, and keep it up!
Well done. I did have to pause at about the 7 minute mark and take a walk. My head was about explode with all of the information and the fast pace of presentation.
James you bald headed god. Your such a gift to this world. I love the way you holistically look at fitness as a whole. You are the messiah of science based information and you’ve changed my life. Your funny asf and your videos are truly 🔥🔥.. peace and love from New Zealand 🇳🇿🙏.
Thank you for clarifying and cutting through the bull shit. You sir, are a breath of fresh air in a contaminated world 💪more people need to find your channel
Personally I am following Athlean X all body protocol 3 times a week and inject in between corrective and muscle groups that are my weakest. Two days rest. Works for me! Great info James. Thanks.
My Brother. Been watching your work for about a month now. OUTSTANDING! THANKYOU! If u'd have taught me at high school i'd be a fucking genius now Bro! Keep going man. Love strength and peace to you. Xx
This is awesome. I just got a v-shred ad just before a SSS video. What enetertainment! V-shred is talking about putting on 12-15lbs of muscle in 12 weeks and becoming shredded like Wolverine by using "forgotten" secrets. I think someone should challenge his skinny rear to getting in the same muscular shape as the movie characters he referenced (the recent Wolverine, Cage, Batman renditions) before trying to convince others that they can on his system. I wonder if those actors would agree to having used his methods and that the turn around time was actually 12 weeks or less between the dipicted states.
that's a really good point from Schoenfeld -- research is a guide, it tells us about the average, but you need to taylor this information to yourself with experimentation and experience.
Wow, what a video James, sincerely. I think the problem of research consistency in this field is that there is too many variables and factors to consider, and that cripple standardization and normalization, resorting inherently into an "it always somewhat depends" response. Still, not necessarily a bad thing. I would also bring the mental aspect of it (unavoidable anecdotal evidence incoming): I train full body 5 days a week, total rest on Saturday, and use Sunday for some accessory work (i.e. long stretching sessions, yoga, secondary muscle groups such as brachialis to plug energy leaks). Only exception is game day (like today) when if I have a match like tonight I don't train. I find it challenging from an adherence and volume standpoint to get to the end of the day and say "I did everything today as well, good job", even though I realize that I may be neglecting some focused work. It comes down to the fact that having played sports all my life I find it difficult to do body parts focused splits, and I need to fatigue like in a practice to feel good and progress. But, for someone else, it may be too stressing, leading nowhere, doing too much without focusing... it definitely depends. I would stick to two principles: 1) keep in mind Shonfeld's minumum threshold of volume and 2) as Knuckles says, if you're plateauing, try switching it up, no harm in that. I really think that, taking in consideration the sources (will give it a read as soon as I can) this is one of your best videos. On an unrelated note, you were also right about Instagram. Look to what happened to Alan.
Just what I needed as I’m in the process of increasing frequency. One thing I noticed about doing so is that the accessory muscles and joints as well as tendons get sore quicker during the week. I think it affects overall adherence and performance if not done correctly.
James after reading the science very carefully to us: "There is no best way, it's up to you." Every time lol jk I appreciate your explanations and edits as always!
I've been strength training through Calisthenics for just over a month now, I "workout"/engange myself into intense physical activity after stretching (sometimes even forgetting to 'warmup') but the progress I'm seeing in such short time is nearly unmatched by any 'workout transformation' videos I've seen.
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. :)
true, if you are not in shape to begin with. i am 49 and have been training since i was a kid and recover just fine training daily. age is only an excuse. look at tyson at 53. he trains like an animal for hours every day.
So true but it seems to be left out of the conversation a lot. When you are young you work out to go to the beach next week, when you are old you workout to be around next week. Cheers 🍻🍻🍻
As a soldier in the Army, we have mandatory PT every morning. So when I go during the day I have to do bro splits because I need to rest the muscles for the following day PT. It sucks but it works. I even tried working out 2 times a day for 6 weeks with high Volume heavy weights constantly working on full body workouts and whatever training we have during PT. I had bicep tendinitis and a slight Menescal tear on my right knee from over use. My body prefers bro split workouts with high volume light weight program.
I'll have to give this a shot and see where it takes me in my training. I subscribed to the Stronger by Science newsletter awhile back and they consistently put out fantastic content. Thank you for shedding light on this subject!
Personally I built myself up to what I consider my natty max using typical bro training. Now I am able to maintain my mass quite easily by performing a quick all-in-one workout 3-4 times per week which includes lots of pushups, pullups, resistance band moves, jump squats etc. Even though the work is not super high intensity, hitting the same muscles multiple times per week is seemingly able to keep the mass on, with far less effort than hitting the gym super hard with weights etc. let me just say, I love your videos dude. Finally some intelligence in the """"FitnEsS ComMunItY"""
I do full body workout 2× a week. I work each set (3 sets) til my form starts to struggle. Than 30 second to 2 minute rest. Which depends on what exercise Ive just done. Im seeing great results 💪👍✌️
It really seems that a maintained clean diet, a sensible work out routine that doesn't kill you and then sticking to that routine is the golden ticket. Kinda simple (but not easy) when you think about it.
Slightly disappointed you didn't take the opportunity to add "a lady" to "training once, twice, three times". Huge fan of the information you put out and love the bad/dad jokes! 💪
Great info as usual James. I love how your opinions are never black ans white. Do this or do that. You present the information and tell us to tailor out training tourselves. Which is what more of the fitness community should be doing.
It comes down to whether you like training or not an whether you have time to be at the gym. I do PPL 2x a week with a rest-day on Sunday. Full body split is too much volume for me, upper-lower split likewise. With PPL I get to train every muscle group twice a week. I also get 150 min of cardio a week for health and longevity. Another tip is to skip exercises you don't like - only do what you enjoy and make training a fun activity you look forward to.
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.
What is always implied on this channel (in my personal opinion) is that all people who choose to work out, should always have a professional fitness-instructor guiding them through each fase of their cycles, a person that has shown his/her scientific approach to fitness/athletics' goals. Intuitive or social-media training caries a high risk of failure or injury
I really enjoyed the video thanks for taking the time to make it. It would be a cool video if you piggybacked off of this and gave examples of the frequency/volume ratio. How to decipher what is to much what is to little baiscally be goldylocks with the porridge. Thanks again have a good one.
I would like to thank you sir for this amazing channel, it is really refreshing to get some science based fitness information instead of some meat head anecdotal evidence.
I train 3 times a week. Combining calisthenics, body weight exercises and dumbbells. I've been seeing progressive improvements in the last couple of months. Monday-chest and triceps Wednesday-back and biceps Friday-Legs and Shoulders
At 0:44, I thought: • the two buttons were to emulate the two gluteal mounds; • that you were referring them to Instagram; and • the missing “a” and “m” were for “ass” “muscles” LOL. Seemed like James Linker kind of jokes. 🤣😂🤣
Hey James, you asked for our experiences so here's my story. Brief background on me, I'm 21 and have been resistance training for 7 years, focused on athletic performance for football and lacrosse, so lots of explosive power work and not much else up until 2 years ago, when I switched to more hypertrophic focused training. In my experience, I have had the most increase in strength when I train complementary muscle groups with very high intensity and moderate volume once a week. However, I have had more visible muscle growth when I train complementary muscle groups twice a week, with a drastically reduced intensity and drastically increased volume (as compared to my previous lifting plan). One MAJOR caveat to my experience is my diet, which was a see-food diet during the very high intensity phase, and a much more strict and "healthy" diet during the very high volume phase, which resulted in me losing 40 lbs (and a ton of strength, lost 50 to 100 lbs on my 1RM for bench, power clean, deadlift, and squat). Hope this gives you something to think about. Love the channel, thanks for calling out all the bullshit that the fitness community can pump out.
Shredded Sports Science your opinion on different pre and post workout supplements and workout routines has opened my eyes and saved me time and money Thanks
I'd love it if you weighed in on Greg doucette and Jeff nippards differing opinions on rpe use for gym goers and gave your thoughts on how rpe should be used. Love the content!
Good show! You never mentioned age and recovery, however. Eighteen year olds recover very fast, I'm 66 and have figured out I don't. I started a very popular 3X week weight lifting program 2-3 years ago and got injured. I moved on to a different approach lifting twice a week with a heavy day and a speed day with the same result. After six months of recovery with medium intensity calisthenics. I now lift heavy once a week with various low intensity stuff on most other days. I am making regular progress and my back and shoulder have improved rather than getting worse. I suspect that recovery time increases each decade over twenty.
Great video thanks! I think that it really is the obvious but complicated answer that it's what works best for you..after years of training average 3 full body workouts a week and change emphasis depending on how I feel eg some days really go for it on Bench/Chest 5 to 8 sets with medium/heavy weights and just few sets of pull ups..but next workout few sets of 12 on chest press and back do rows/pull ups/lat pulldown etc ..for me it works occasionally if I'm well rested in mood ill train a body part twice in a row with lots of volume and then have 2/3 days off..it seems to be a good way to almost "shock" your body ..or train biceps 5 days in a week..don't take one piece of advice as gospel so many factors and everyone's different
I've learned so much and nothing at all at the same time... Mind went pooooofff 🤪 Awesome channel to get some understanding on how training affects your body. We need to get all the twins out there and let them out the science to the test. One does high volume the other high frequency, and in case we find triplets, the third does intensity with low frequency and low volume. That over a period of a year and all footage recorded by webcam, so that even nutjobs and crazy people can see their proof. Lets donate for this worthy cause. ( Nope we can't wait for Octo-moms kids to grow up )
I think you should train 1 day and rest the next while always eating good food. On the rest day just have a run or so some easy sparring or dancing. Also stretching is important
I personally enjoy my "chick split" of 2 days of upper body, 2 days of lower body, 2 days of total body and 1 day of total core. I guess based on this video I'm doing alright. Thanks James for dropping your great knowledge bombs and dad jokes, you sir, are a true RUclips fitness rockstar!
For the TL;DR community: Everything else being equal, esp. training volume, it seems that 2x per week training is definitely better than once per week (w.r.t. each body part/muscle; things might be different w.r.t. movement patterns/joints being subjected/trained!). Is 3x per week even better? Dunno. Maybe. However, there seems to be a 'law of diminishing returns' w.r.t. training freq. when going beyond 2-3x per week (if volume is equated). This is more true for 'average' 'noobies', and things might be different for 'resistance-trained' people -- who MAY benefit from higher volume and/or higher freq. Also, large compound movements (& high intensity sessions) seem to take a greater-than-average toll on the body, so MAY be safer (& more efficient in muscle/strength building) if done 2-3x times per week, and not more. Recovery & injury prevention is key/critical!! As is over-training. So, "No" to over-volume and/or over-freq. training (except maybe in highly trained people/high level athletes, for short durations?)
I trained once a week for two years reading all the heavy duty stuff while younger, when i started training twice a week i had newbie gains for the second time
James "I can not say that name, et al."
A true man of science
haha, I cannot pronounce adherence without a struggle so I have no chance with that name
@@shreddedsportsscience an approximative pronounciation is Gurgitch, sort of
I learned about referencing at school today so I understand this joke
that is why he is small and weak and a zumba instructor no doubt
@@soofitnsexy There are jacked Zumba instructors as well. xD
I’m here for facts from the bald man.
Love the display pic.
And I would love to give them to you but some arsehole on youtube got there first.
Best. Comment. Ever.
Bald guy
I came for facts and the bald man, and I'm all out of facts.
Finally when all major apps added the dark mode option, James switched his background to full white 😁
i really hate those white backgrounds! it is blinding. wonder why they choose that color?
Got to lower that brightness level.
HEY IT YOU!
@@HyenaXS Unfortunately
When people use high brightness on their phones but they don't need it to use the phone..
Same with training.. If you understood anything from the video
I can not get over how good your videos are. You and Jeff Nippard cram so much science into a video.. but not only that, you make us THINK. You’re not giving us answers, you give us facts that we can use to form our own thoughts and training philosophies using science and logic. That’s huge. Never stop, the fitness world needs this.
Literally just got back to my desk after working out, perfect timing as always James.
that's excellent Jacob, I hope this can help in some way
You hit that anabolic window
@01000001 00101110 01001001 00101110 I'm literally English though, and i had literally just got back to my desk... literally.
01000001 00101110 01001001 00101110 you literally just sound like a nerdy keyboard warrior.
Please take a shower
Following Eric Helms, i train full body 3 times per week with 20-30 reps/muscle group/day of training and have seen amazing progress and gains. I will note that I'm pushing for low reps/high intensity. Cheers, great as usual, James.
thankyou for your input, many comments here about Eric Helms protocol, great addition to this discussion 👍
I saw even better results when I upped it to every other day.
@@chronotrigger9040 since my last comment, I switched to just this type of training (4 days per week) like so: push power, pull hypertrophy, push hypertrophy and pull power. It's great. I can adhere to it and love it all the way.
@@Catalinddm did. ist the Same was. Coming from 3x fullbody to Push hyper, pull power, Rest, Push Power, pull hyper, Rest, Rest. Its a gamechanger
@Puff Dabby nothing of the sorts. I did and am doing this because I love to train and how it makes me feel. I have a wife and kids and money I make not through fitness. It's just a hobby.
It helps me with my depression, liver problems and insomnia. So cheers 🍻
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.
Man im loving all these funny edits.
thanks for watching John
I thought Dwayne J was wearing the Bob's Burgers bunny ears Louise wears.
Me too, and I bet it's necessary to keep people's attention in this day and age 😂
It makes complex topics easier to digest for sure.
I don't workout. I just drink butter coffee loaded with particles from the edge of the universe (trademark goop) and add 18 scoops of BCAAs as recommended by Dr stop-a-panini. I've never knew my amino acids could be so high or low before. Boom boom!
Fa113nReturns the Brooklyn 99 reference 😂
Boom Boom!
Make sure you get enough sleep or your cortisol levels will send the butter particles intergalactic. Use the shaky-weight to potentialise the branch chain amino acids.
@@Superfantastictop10 DON'T FORGET THE JAWZRSIZE
I love how the comments absolutely never have anything to do with the topic😂
But how does this help me train my pokemon?
Oh yeah. That didn't get old with the athlean-x comment section
yeah, just like how this comment is about the comment section and not the topic
I just do every other day, and add another rest day whenever life gets between things. That way skipping 1 day isn't a problem as long as you work out the next day. This keeps it between 2 1/3 times and 3,5 times a week.
thankyou for your frequency input, noted.
Same. I'm not educated enough to figure out Push / Pull so I divvy up muscle groups, like 2 maybe 3 per workout day.
If you quantified the physiological knowledge of each RUclipsr, then quantified the strangeness of each RUclipsr, then summed those two values and compared all RUclipsrs; this man wins.
Thank you, James, for this very useful information 🙏
I train every muscle 3 times a week 🤷♂️ I’ve been training for 10 years though.. 🤷♂️ 7 years consistently 🤷♂️
Thanks for your input and for watching Wezz. Your consistency is excellent 👍
I would be in the gym 3 hours 7 days a week if I trained every body part 3 times a week.
This is your best video yet. I'm 56 and only began training in August with a schedule consisting of upper body Monday and Thursday, legs Tuesday and Friday. Happy with the results so far, but all your content is useful for thinking ahead.
As a lifetime natty with around 30 years of training experience, I believe we should find a training lifestyle that we can adhere to, as we all have a natural limit, and enjoying the way we reach that limit is the most important part... So for me training full body 3 times a week was the best 😀
Seriously, how the hell do you NOT have more subscribers?!?! This is truly one of the best fitness channels on RUclips. Thank you for posting such great content and fighting against nonsense. Thanks for always highlighting the nuance, btw. Very responsible.
No channel has been as important to my fitness journey as this one. Thanks, James.
Damn, must've taken months to edit this video with all the transitions :O Really liked them though !
Took ages, original footage was 30 mins, I really wanted to make a concise but in depth video on this very interesting topic.
@@shreddedsportsscience Yeah and it turned out to be a very good video in my opinion, it's great to see your channel growing (been following since mid-late 2018) 👍👍
I love that you approach this like a scientific person. Presenting your own argument but also ensuring your sources are easy to access. Too many public figures let their qualifications validate their opinions. You're also careful to consider the variables and context of these ideas. Honestly your content is what post brexit society needs.
I'm 56 years old. Does not work. Exercises six times a week. Varied training. Heavy, strenuous, intense and concentrated. Eats healthy food and sleeps well. I grow but sometimes get small injuries.
Right now I am on the rise in Thailand and exercising two days, resting two, exercising two, resting two. The food is varied but not under the same control as in the country I live in. I have noticed a muscle growth and the small damage is gone. I think it has to do with age and rest in my case.
Thanks for a good channel with quality!
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
I keep asking for “naughty pills” and I just keep getting Cialis. So far no gains yet, but it’s been over 4 hours...
haha, you have to say it in a very low tone.
One part of your body should have gained size ;)
Shredded Sports Science Ah yes! The one key factor I’ve been forgetting. Juicy vitamins shall be mine!
Cameron Miller Yeah, but now it may be life threatening. 🤣
Take them before a workout and you will see gains. Incredible pump they are literally natures preworkout.
Ah yes, my favorite group of researches: Icannotsaythatname et al. Always putting out quality studies.
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 👍
Your content is always superb James, thank you for taking us to school every week!
Hands down the best fitness channel on RUclips (Fight me Omar/Jeff/Chris Jones fans). Love the deep dives into informative topics with a splash of comedy interspersed. Not the catchiest way to comment, but I just wanted to say I appreciate what you do James, and thanks, and keep it up!
Well done. I did have to pause at about the 7 minute mark and take a walk. My head was about explode with all of the information and the fast pace of presentation.
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
For such an insanely insightful channel, these comments have zero informative content. I dig it.
This vid was hilariously entertaining and genuinely informative, keep them coming James!!
James! Your channel’s grown so much, congrats! I’m in grad school so I love your scientific orientation and elevated, precise language!
Truly makes me happy to see so many others just out here for the facts and willing to apply a bit of critical thinking to our lives. Thanks James.
James you bald headed god. Your such a gift to this world. I love the way you holistically look at fitness as a whole. You are the messiah of science based information and you’ve changed my life. Your funny asf and your videos are truly 🔥🔥.. peace and love from New Zealand 🇳🇿🙏.
I wish more weightlifting and strength studies were done on women.
Without sounding like a guy, with size being the factoring goal, why would training differ?
Tonya Smith I agree!!!
Tovarich Rhian you may be right
Women are people, too.
@@Nagutama Exactly!
This is seriously becoming my favourite Channel for fitness
Your video quality keeps getting better. I can already see your number of subscribers growing exponentially
Thank you for clarifying and cutting through the bull shit. You sir, are a breath of fresh air in a contaminated world 💪more people need to find your channel
that is very kind Mark, thankyou for watching
@@shreddedsportsscience always, James. Thank you for being truthful and genuine while providing excellent content 👍💪
Personally I am following Athlean X all body protocol 3 times a week and inject in between corrective and muscle groups that are my weakest. Two days rest. Works for me! Great info James. Thanks.
My Brother. Been watching your work for about a month now. OUTSTANDING! THANKYOU!
If u'd have taught me at high school i'd be a fucking genius now Bro!
Keep going man. Love strength and peace to you. Xx
Not even Bean can ruin these videos. Excellent content as usual! All the best!
This is awesome. I just got a v-shred ad just before a SSS video. What enetertainment! V-shred is talking about putting on 12-15lbs of muscle in 12 weeks and becoming shredded like Wolverine by using "forgotten" secrets. I think someone should challenge his skinny rear to getting in the same muscular shape as the movie characters he referenced (the recent Wolverine, Cage, Batman renditions) before trying to convince others that they can on his system. I wonder if those actors would agree to having used his methods and that the turn around time was actually 12 weeks or less between the dipicted states.
came here from eddf, gotta say I do not regret it one bit, subbed immediately
that's a really good point from Schoenfeld -- research is a guide, it tells us about the average, but you need to taylor this information to yourself with experimentation and experience.
This is the wittiest video you've ever made... And I'm barely one third into it!
Fuck the youtube algorithm. This guy needs to be front paged for everyone
Wow, what a video James, sincerely.
I think the problem of research consistency in this field is that there is too many variables and factors to consider, and that cripple standardization and normalization, resorting inherently into an "it always somewhat depends" response. Still, not necessarily a bad thing.
I would also bring the mental aspect of it (unavoidable anecdotal evidence incoming): I train full body 5 days a week, total rest on Saturday, and use Sunday for some accessory work (i.e. long stretching sessions, yoga, secondary muscle groups such as brachialis to plug energy leaks). Only exception is game day (like today) when if I have a match like tonight I don't train. I find it challenging from an adherence and volume standpoint to get to the end of the day and say "I did everything today as well, good job", even though I realize that I may be neglecting some focused work. It comes down to the fact that having played sports all my life I find it difficult to do body parts focused splits, and I need to fatigue like in a practice to feel good and progress.
But, for someone else, it may be too stressing, leading nowhere, doing too much without focusing... it definitely depends.
I would stick to two principles:
1) keep in mind Shonfeld's minumum threshold of volume and
2) as Knuckles says, if you're plateauing, try switching it up, no harm in that.
I really think that, taking in consideration the sources (will give it a read as soon as I can) this is one of your best videos.
On an unrelated note, you were also right about Instagram. Look to what happened to Alan.
Just what I needed as I’m in the process of increasing frequency. One thing I noticed about doing so is that the accessory muscles and joints as well as tendons get sore quicker during the week. I think it affects overall adherence and performance if not done correctly.
That volume spreading analogy shattered my universe
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
James after reading the science very carefully to us: "There is no best way, it's up to you." Every time lol jk I appreciate your explanations and edits as always!
I've been strength training through Calisthenics for just over a month now, I "workout"/engange myself into intense physical activity after stretching (sometimes even forgetting to 'warmup') but the progress I'm seeing in such short time is nearly unmatched by any 'workout transformation' videos I've seen.
push,pull and skip days lmao true. Amazing informative info which is why I love watching your video.
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. :)
I'd say age is definitely a factor on training frequency as well. You simply don't recover as quickly at 50 as you did at 20.
Right. At 47 I respond better to less frequency more rest as long as I hit it hard when I train.
Think of it as a ratio. One single element doesn't tell you much.
I don’t know, I’ve changed the way I have been eating and where I use to be sore for three days it’s down to about a day and that’s it.
true, if you are not in shape to begin with. i am 49 and have been training since i was a kid and recover just fine training daily. age is only an excuse. look at tyson at 53. he trains like an animal for hours every day.
So true but it seems to be left out of the conversation a lot.
When you are young you work out to go to the beach next week, when you are old you workout to be around next week.
Cheers 🍻🍻🍻
As a soldier in the Army, we have mandatory PT every morning. So when I go during the day I have to do bro splits because I need to rest the muscles for the following day PT. It sucks but it works. I even tried working out 2 times a day for 6 weeks with high Volume heavy weights constantly working on full body workouts and whatever training we have during PT. I had bicep tendinitis and a slight Menescal tear on my right knee from over use. My body prefers bro split workouts with high volume light weight program.
I really love your work, James. You're a huge benefit to anyone interested in any aspect of fitness
I'll have to give this a shot and see where it takes me in my training. I subscribed to the Stronger by Science newsletter awhile back and they consistently put out fantastic content. Thank you for shedding light on this subject!
They really do have excellent information that can clean up the fitness industry
Personally I built myself up to what I consider my natty max using typical bro training. Now I am able to maintain my mass quite easily by performing a quick all-in-one workout 3-4 times per week which includes lots of pushups, pullups, resistance band moves, jump squats etc. Even though the work is not super high intensity, hitting the same muscles multiple times per week is seemingly able to keep the mass on, with far less effort than hitting the gym super hard with weights etc.
let me just say, I love your videos dude. Finally some intelligence in the """"FitnEsS ComMunItY"""
Maaaaaan your sarcasm is hilarious bro. Great content btw..keep it up, cuz im always learning
I do full body workout 2× a week. I work each set (3 sets) til my form starts to struggle. Than 30 second to 2 minute rest. Which depends on what exercise Ive just done. Im seeing great results 💪👍✌️
It really seems that a maintained clean diet, a sensible work out routine that doesn't kill you and then sticking to that routine is the golden ticket. Kinda simple (but not easy) when you think about it.
Awesome job, as always. Good to see science based fitness advice on social media.
Slightly disappointed you didn't take the opportunity to add "a lady" to "training once, twice, three times".
Huge fan of the information you put out and love the bad/dad jokes! 💪
haha, I am stealing that for future videos Mark :)
Great info as usual James. I love how your opinions are never black ans white. Do this or do that. You present the information and tell us to tailor out training tourselves. Which is what more of the fitness community should be doing.
this is this BEST lecture on frequency I have witnessed....cuts through the Bulls*&t....Instructors should just cue this up and grab a flat white
It comes down to whether you like training or not an whether you have time to be at the gym. I do PPL 2x a week with a rest-day on Sunday. Full body split is too much volume for me, upper-lower split likewise.
With PPL I get to train every muscle group twice a week. I also get 150 min of cardio a week for health and longevity.
Another tip is to skip exercises you don't like - only do what you enjoy and make training a fun activity you look forward to.
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.
Cool story
Sorry James, I can't think of anything witty to say. So here's a slight boost to the viewer engagement statistics.
A great summation of the myriad of discussions surrounding the topic. Home run, Shreddy Baldy.
One of the best resources on RUclips.
What an amazing presentation. Love your work, James. Thank you - Tariq Naseem MD
i like the pacing of this video. its easier to take in information when you slow it down a bit like this
Thank you so much for the video.
As always, informative and entertaining! I always refer to your channel when asked about Fitness in science...👍
Yet again, top-tier information from our favourite Doctor Eggman
Thank you mate, a have adjusted and keep adjusting in my work outs . Thank you very much me mate
What is always implied on this channel (in my personal opinion) is that all people who choose to work out, should always have a professional fitness-instructor guiding them through each fase of their cycles, a person that has shown his/her scientific approach to fitness/athletics' goals.
Intuitive or social-media training caries a high risk of failure or injury
Wow my alma mater university of Zagreb was mentioned at the beginning... You read a lot. Great video, thanks.
Excellent references; great jumping off point to encourage further viewer study.
I really enjoyed the video thanks for taking the time to make it. It would be a cool video if you piggybacked off of this and gave examples of the frequency/volume ratio. How to decipher what is to much what is to little baiscally be goldylocks with the porridge. Thanks again have a good one.
I always enjoy watching your informative videos! Also the humor!
I would like to thank you sir for this amazing channel, it is really refreshing to get some science based fitness information instead of some meat head anecdotal evidence.
Thank you again James. This is an area I have been trying to sort out for a while now. This helped tremendously
that is good to hear Joseph, makes it all worthwhile to publish this content and keep me up to date with your training progress
@@shreddedsportsscience yes sir
I train 3 times a week. Combining calisthenics, body weight exercises and dumbbells. I've been seeing progressive improvements in the last couple of months.
Monday-chest and triceps
Wednesday-back and biceps
Friday-Legs and Shoulders
That's a trash workout plan.
Love your content man!AND PLEASE KEEP BRINGING FOOTBALL REFERENCES 😁😁😁
People talk about frequency too frequently 🤣 love this dude
At 0:44, I thought:
• the two buttons were to emulate the two gluteal mounds;
• that you were referring them to Instagram; and
• the missing “a” and “m” were for “ass” “muscles”
LOL. Seemed like James Linker kind of jokes. 🤣😂🤣
Hey James, you asked for our experiences so here's my story. Brief background on me, I'm 21 and have been resistance training for 7 years, focused on athletic performance for football and lacrosse, so lots of explosive power work and not much else up until 2 years ago, when I switched to more hypertrophic focused training. In my experience, I have had the most increase in strength when I train complementary muscle groups with very high intensity and moderate volume once a week. However, I have had more visible muscle growth when I train complementary muscle groups twice a week, with a drastically reduced intensity and drastically increased volume (as compared to my previous lifting plan). One MAJOR caveat to my experience is my diet, which was a see-food diet during the very high intensity phase, and a much more strict and "healthy" diet during the very high volume phase, which resulted in me losing 40 lbs (and a ton of strength, lost 50 to 100 lbs on my 1RM for bench, power clean, deadlift, and squat). Hope this gives you something to think about. Love the channel, thanks for calling out all the bullshit that the fitness community can pump out.
James' brain gets worked out all day, every day and he's got a ton of brain gains!😆
He uses brain chain amino acids.
Glad I found you through Omar collab, great content man.
I really appreciate your wisdom and opinion on this topic. Don’t ever stop 👍🏼
Thankyou for watching James, I appreciate it
Shredded Sports Science your opinion on different pre and post workout supplements and workout routines has opened my eyes and saved me time and money
Thanks
I'd love it if you weighed in on Greg doucette and Jeff nippards differing opinions on rpe use for gym goers and gave your thoughts on how rpe should be used. Love the content!
Good show! You never mentioned age and recovery, however. Eighteen year olds recover very fast, I'm 66 and have figured out I don't. I started a very popular 3X week weight lifting program 2-3 years ago and got injured. I moved on to a different approach lifting twice a week with a heavy day and a speed day with the same result. After six months of recovery with medium intensity calisthenics. I now lift heavy once a week with various low intensity stuff on most other days. I am making regular progress and my back and shoulder have improved rather than getting worse. I suspect that recovery time increases each decade over twenty.
Great video thanks! I think that it really is the obvious but complicated answer that it's what works best for you..after years of training average 3 full body workouts a week and change emphasis depending on how I feel eg some days really go for it on Bench/Chest 5 to 8 sets with medium/heavy weights and just few sets of pull ups..but next workout few sets of 12 on chest press and back do rows/pull ups/lat pulldown etc ..for me it works occasionally if I'm well rested in mood ill train a body part twice in a row with lots of volume and then have 2/3 days off..it seems to be a good way to almost "shock" your body ..or train biceps 5 days in a week..don't take one piece of advice as gospel so many factors and everyone's different
I've learned so much and nothing at all at the same time... Mind went pooooofff 🤪
Awesome channel to get some understanding on how training affects your body.
We need to get all the twins out there and let them out the science to the test.
One does high volume the other high frequency, and in case we find triplets, the third does intensity with low frequency and low volume.
That over a period of a year and all footage recorded by webcam, so that even nutjobs and crazy people can see their proof.
Lets donate for this worthy cause.
( Nope we can't wait for Octo-moms kids to grow up )
I think you should train 1 day and rest the next while always eating good food. On the rest day just have a run or so some easy sparring or dancing. Also stretching is important
I always love your analysis. I would like to learn more about volume and strength gains.
You are a youtube hero! Science. Facts.
I personally enjoy my "chick split" of 2 days of upper body, 2 days of lower body, 2 days of total body and 1 day of total core. I guess based on this video I'm doing alright. Thanks James for dropping your great knowledge bombs and dad jokes, you sir, are a true RUclips fitness rockstar!
Do you even rest, sis?
gendale Lol, only on Sunday, which is 1 total body yoga sesh and that’s all I do in the morning.
New to the channel, love every bit of it so far!
Thanks for putting the references in the description. 👍
thanks Armani,
For the TL;DR community: Everything else being equal, esp. training volume, it seems that 2x per week training is definitely better than once per week (w.r.t. each body part/muscle; things might be different w.r.t. movement patterns/joints being subjected/trained!).
Is 3x per week even better? Dunno. Maybe. However, there seems to be a 'law of diminishing returns' w.r.t. training freq. when going beyond 2-3x per week (if volume is equated). This is more true for 'average' 'noobies', and things might be different for 'resistance-trained' people -- who MAY benefit from higher volume and/or higher freq.
Also, large compound movements (& high intensity sessions) seem to take a greater-than-average toll on the body, so MAY be safer (& more efficient in muscle/strength building) if done 2-3x times per week, and not more. Recovery & injury prevention is key/critical!! As is over-training.
So, "No" to over-volume and/or over-freq. training (except maybe in highly trained people/high level athletes, for short durations?)
I trained once a week for two years reading all the heavy duty stuff while younger, when i started training twice a week i had newbie gains for the second time