Maximizing Gains by Working Out Only 3 Days Per Week
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- Опубликовано: 30 июл 2024
- In this QUAH Sal, Adam, & Justin answer the question “Can you make gains on a 3 day a week workout schedule?”
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“Maximizing Gains by Working Out Only 3 Days Per Week“
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Развлечения
3 training days
4 "growth" days.
Training is the seed for growth, but diet and recovery is the water and sunshine that allows the seed to activate.
Very true
Exactly. And it becomes more relevant as we age. I’m now 52 and I have to focus on recovery days or else I’m wrecked.
Love that
@@tezzanewton you ain't lying! I'm 50 and I do:
A: squat, RDL, leg curls
B: OHP, some bench variation, tricep
C: DL, pull-ups, shrug or row, bicep
My schedule is:
A, B, rest, A, rest, C, rest
That's only three rest days but I'm never doing full-body. I squat twice each week. if I'm not recovered, I skip a squat day.
@@dard4642 sounds very similar to what I’m doing too mate. I try to train day on day off but I always rest an extra day when required. For blokes like us, rest and nutrition is the most important.
I lift 15 days a week, 5 times a day, no food no water no sleep.
I’m now 678 pounds of pure muscle
Nice bruh. Beast mode.
I don’t believe you
Stpp the cap
Sincerely yours, the internet troll
LMFAO!
3 days/year seems to be the sweet spot for me. The key is consistency.
1st January, 1st June and 26th December are the only days a year I train. Never felt better.
3 minutes a year seems like the sweet spot tbh.
😂
You're right. My gut is coming up faster than ever.
@@CraigCastanet lower the calories bud
I do 9 days a week. Go to failure every workout. I seem to be sore and injured all the time.
There’s only 7 days in a week 🤔😭
@@marielduran8056 He is from, not here.
I do 30 days a week and go past failure before doing another 20 days a week. 9 day weeks will kill your gains.
You’re not training enough.
@@marielduran8056 you aren’t working out hard enough if you only have 7 days in a week
For people who says they want to train every day: On "rest" days, you should ofcourse train, but not strength training. You do low intensity steady state like hiking, biking, jogging, swimming. Or mobility work like Yoga and stretching. This way you get your cardio and mobility in, get to train every day, and can get the benefit of 3day/week splits, all in one :)
Mobility training and cardio are equally important. I've been doing more cardio because of shyness in the weights area and was able to run longer in real life yesterday when I had to go somewhere before it closed.
cardio is fucking gey bruh....
Can I just avoid accessory work on my full bodies and do arms and shoulders (depending on how I feel of course) on the days between and take the weekends off. So that's 3 full bodies and 2 arm/shoulder days.
@@ishitrealbad3039 XD nigga
@@ishitrealbad3039 not if u do burpees prison style or hardcore alternating one leg rope jump with Tricks and intensity shifts or shadow boxing
I do 5-6 days a week and don’t regret it. Gym has always been my best therapy, keeps me grounded and sane.
they arent discussing situations where people have serious mental health problems. they're talking in the middle of the bell curve.
Hypertrophy training 3x a week. Boxing and cardio 3x a week. I agree with working out everyday
@@figgettit even so if you did some mild to intense cardio you’re good to go. I was able to keep myself together doing a mile a day with no other workouts in between.
I just like to lift so I agree. It’s therapeutic. But I don’t go super hard every day.
Get a life lol. Imagine bringing your ass to the gym almost every day.
I'm just here to read what all the experts have to say in the comments 👀
Seems like I always learn more from the comments than I do from the actual video. Thanks to everybody that had something to share.
...just do what works best for you.
I don't know what the fuck works best for me.
@@booni5114 i bet u have no experience .. knowing what works for u or what u good at or something like that will require a lot of trying and failing over and over so it is simple try and see .. good luck 😉
@@user-km2kz7ue6s I indeed have no experience
@@booni5114 try out them, but make sure that it's not bullshit and you won't get hurt. I would recommend you doing a program of a professional because their body is conditioned and more used to the trainings so you might fuck up your system. Try to look for some beginner-intermediate training plans and try them out and see which suits you best
@@booni5114 just remember this anything is 1000 times better than nothing don’t worry bout what’s absolute best as a beginner because as a beginner as long as you follow some routine not just sporadic training you will see results
Just switched from a push/pull, leg split to a full body workout 3 days a week. The hardest part for me is ive been told to always go until failure and now I'm stopping the set a few reps early and it feels weird at first. But on the flip side I'm not burnt out and I'm always looking forward to my workout days.
I zz
What’s your workout
Pavel Tsatsouline, regarding kettlebells, said you should always leave one in the tank. I find that almost impossible to do. I don't discover I'm about to fail until it happens. As long as the muscles have time to recover, I think we're good.
Same here! I’m always looking forward to it. 💪🏼
Full Body is honestly the best routine to follow
LMFAO 🤣😂 the 5by5 challenge rather
No
@@ryanmcclintock4798 advanced full body basically is the same thing as PPLPPL. You just go in and train everything that isn't recovered, which often aligns that way naturally but isn't called that because you can hit dif stuff on dif days depending on recovery
@@MajesticSkywhale I prefer push pull legs because you are hitting the each muscle group twice a week with a lot more volume than full body. Full body you have to fit everything into one day so I are usaully only doing one exersize for each body part.
@@ryanmcclintock4798 What type of programming would you suggest for men over 50, which would be most optimal?
I have to go 6 days a week. Therapy dawg
Facts
This! It’s mental
Lmao literally the only reason I go so often. The days I don't go my it's like my demons are like what up bro
Same. I need at least 5 days or I fall off and become lazy and eat crap. I need to move.
Yep
Was a 4-5 day a week split training guy for most of my lifting life. Now with a newborn I needed more flexibility so have switched to a 2-3 day a week full body routine with little 10- 20 min workouts sprinkled in as able. Has been working great so far.
Nice
Currently doing 3-4 times a week. Full body 5 sets 10-20 reps per set. Seen amazing strength gains in just 2 months.
When you say full body 5 sets. Are you saying you do 5 sets per body part in one session? How long does that take you. Because I train for 45 mins intense with very little rest between sets and I can only get in two body parts.
@@totalsubmition Correct,
bench press ( 5 sets )
squats ( 5 sets )
over head press ( 5 sets )
deadlift or rack pulls ( 5 sets )
Bicep curls ( 5 sets )
Tricep extensions ( 5 sets )
I usually super set back and biceps and chest and triceps. Usually takes me about 50 minutes to an hour to complete.
If you’re beginning you can lower the sets and reps to whatever fits your schedule or level of fitness
Can i ask you? What percentage of your 1 rep max are you repping at?
@@nasa_fanboy4434he training at 1% of his one rep max.
Been looking for solid clarity on this topic. Appreciate it, Gents.
This channel is one of my favorite in regards to fitness. The information is invaluable. Thank You Guys!
Life changing segment. Was doing a 5-6 day split for so long. That life is no more! Y’all planted the seed. Thank you 🙏🏻
Our pleasure!
Started training again 3 months ago (6 years of prior experience, stopped 8 years ago) with 2 full body workouts and gained 3kgs of muscle, will build up to 3 sessions if the rheumatism in my lower back allows it. Had good experience with full body in the past, I listened to a trainer in the gym and never looked back. Works great for me. I did another sport in the meantime (decoy work for working dogs, lots of sprinting and wearing a 25kg suit all the time) but stopped 3 years ago due to regular injuries, now I'm building back up again
I do three days a week too monday wednesday and friday fasted full body right in the AM. Works great I throw in stretching routines as well after my workout. Feeling great and looking great
As someone in the military who works a lot of hours, and must also have decent running/cardio ability. 3 day full body workout are enough to be strong and build muscle but also to do circuits/running without dying!
Always done 3 as that’s what I’ve been drilled to do throughout playing sports. 3 days along with sport training/cardio and it always has me feeling strong and fit. Anymore would 100% tire me out
I do 3 days weight training, cardio in between and weekends off. Seems to be working for me! Glad to see other people do it too and it works for them as well
For me I need 5 at least. Because it's more habit forming. And it has to be habitual for me
Yeah same here. I have to be in the gym at least 5 days a week. 3 full body workouts, then the other days are active recovery days. So I still have the habit of being in the gym, but at the same time I’m putting these guys theory to the test. 💪💪
I’m the same. Just don’t get snapped up.
Resting is habit to u just need to learn it and hes right i have best results on 3 good days rather than 7 so so
many of the top bodybuilders (not currently winning ones, they just train for maintenence usually) train 6 days a week, but 8-12 sessions per week. Splitting some days into AM and PM sessions. I don't know why people seem to think you need to rest your legs after working out your arms, but they seem to insist on taking entire days off to rest. You just need to rest the shit that isn't recovered yet
You can do active recovery days in between
3 days a week a properly planned fullbody workout is all thats needed. Muscles break in the workout but 'only' grows while at rest. 7-8 hrs uninterrupted sleep is super important
great vid, totally agree with that gentleman
Lifting one month a week has resulted in best gainzz for me.
3 days full body 8-12 reps are doing it for me. Focusing on technique and progression
I switched to upper lower four day a week recently. Used to train 6 days a week, I feel uninjured, skills are progressing like crazy (I like to do calisthenics), and I’m gaining strength while loosing weight. Best decision ever
I agree dude. I got my best gains in 1 year of upper lower
Youre still good to go with upper lower? Ive done FB for two years now and want to try something new
I do PPL 6 days a week.
for me mentally, I need that daily endorphin. and it helps to practice my discipline and consistency.
Same. I take Thursdays as a cardio/yoga day and do either upper body or lower body on the rest of the days.
Every split works. Depends what you enjoy .
Been doing ppl for over six months. I enjoy hitting everything twice a week. I think my problem was I was doing too much volume each workout. Trying to keep every body part to 9 sets each workout. So I don’t experience junk volume
@@linehandibew6205 yeah this was the key for me, 3 days a week isn’t better for any reason other than that so so many people over train. If you are doing ppl 6 days a week you really don’t need more than 4-5 exercises a day if you are lifting heavy.
What is ppl
With my current situation of working full time, teaching karate 3x per week (M/W/F), and a new dad; 2 dedicated strength days (Tuesday/Thursday), with an optional third day (Saturday), it works great for me!
You’re doing the right thing. My best friend is a Jackie Chan stuntman’s and does three days full body workouts!.. you know in martial arts bigger means slower so his purpose is not to get too big !.. so I’m following him !
@@cristinelgheorghiu5294 thanks man.
Love this. What would be good examples of what workouts to do on full body days without overwhelming your muscles?
Depends on what your goals are. Focus on compound lifts. Deadlifts, Squats, presses.. keep track of your work, make it measurable. There's ton of info out there.
Full body is great
I also like to follow upper body / lower body splits
with athletic training movements.
I have been working out for 6 months now . Brand new. 3 full body a week was recommended by my PT. I had motions of hitting the gym 4-6 days a week being over eager. My age of 45 came into the equation too. It’s working really well so far. I am feeling fresh for my sessions, I can give my all and I see see progress . Maybe it’s newbie gains but either way I like this method. I enjoy compound exercises way more than isolation
17 years old...the 3 day workout made me grow so fast..it was unreal..you almost never go stale and you will rest better.
Nice just remember to vary your workout and change your schedule periodically to avoid plateaus.
@@pristinefitness9268 Good point. Thank you.
and stay away from the pub
@@tezzanewton True.
I train three days a week and sprint for 20 minutes two days a week. I rest Saturday and Sunday. My body looks and feels amazing!
I used to swim competetively so i trained twice a day for 10years. After i stopped, i continued to workout 3 times a week but it just didn't work for me. Now i train everyday except on saturdays when i take an active rest day and i get massive gains but this just means that everybody's muscle reaction is different so figure it out for yourself, there is no cheatcode
but did you do full body workouts for those three days
@@synamo1531 ofc yes
Steroids
No I don’t think so. It seems to me that if you want to get big you have to push yourself to your limits as well as rest and eat well. The harder you push the better the results if the other two are in line.
@@joethomlinson6878 nah, im doing calisthenics and not focusing on my musclemass but my mind requires to train my body that much otherwise i"ll get sick mentally cause i'm used to it due to my past in competetive swimming
Great podcast. Just found you.
I always go back to the three day a week with cardio in between. I find I recover much better this way.
Yes me too
Three days a week, 3 sets per muscle? Per workout?
@@cartoonhanks1708 3 weightlifting days per week.
Full body each day or split 2 muscle groups on each day or alternating workout A and B ?
@@kavishgour3267 I kind a like the full body three days a week or I like to do A B but four days a week So like work out a band workout be and then take a day off and work out a workout be so it’s either of those two they feel good for me and that’s probably what you’re always going to hear the term works for me that’s really all that matters when you do something
Push/Pull/Leg 3 day schedule has done absolute wonders for me. I've definitely grown in the right spots and have gotten stronger. Alof of folks I know still do one muscle a day per week and haven't grown. The key is optimization of larger muscle groups with compound lifts. Plus you grow when you rest.
Bro splits definitely do not work. Your schedule is better and backed by science.
Do you do ppl 3 days a week or do you do it twice?
@@tristanhamel1839 I hope he does it twice or it's still really just a bro split.
Ppl rest ppl rest I alternate exercises each session. Push day one more chest focused pull day one lay focused
Push day 2 shoulder focused but still hitting chest. Pull day 2 upper back focused and still hit lower back.
I jump in the Hyperbolic Time Chamber 3 years a week and it has done wonders for me.
Same! Hyperbolic time chamber is the shit. People gotta try it.
@@centralcoastcinema7693 okay Gohan
65 year old man here, so expectations somewhat different here. Have been doing 3 days/week total Body program for almost the last year and have just found this was too exhausting for me particularly on squat days and found that the 2 day interval was not enough for me for adequate recovery. Have just switched to an upper lower body split, 4 days per week to increase the recovery time per muscle group and see if i could decrease the exhaustion. Tough to get old.
You are an example!! Stay blessed
Excellent.
I'm on push, pull, and legs with three weeks of training and a deload.
3 days seems to be the light bulb on my head. I tried the “more is better” trying to hit 4-5 days or more. And when I hit a full body 3 days. I recover better,feel stronger. And like Justin mentioned I’m kinda working out but mostly recovering on the other days. Might have to check out maps
Tuesday-hard squat workout as main lift. Other easier leg exercises after, and finish with a few sets of pullups just for an extra back workout on a non-back day
Weds-flat bench main lift, incline dumbbell press, over head press and lateral raises
Thurs-hard deadlift workout, all other back exercises I feel like doing. Heavy rows, machine rows, pullups and shoulder shrugs
Sat-final workout of week. Extra leg and press day. No squats but hard on the leg press and other leg exercises. Finish with a relatively easy bench workout. For all you beginners out there, do this, get good at doing it and your entire body will get bigger
No arms?
@@bobbetsagnut no I never do. The heavy back and pressing works out my arms but if someone did something similar to what I do, you can probably fit them in there somewhere
After about a year and a half of program hopping pretty much trying every workout routine without making any noticeable difference i decided to switch to training 3 days a week. Best decision I have ever made, had the best gains in my life. The training routine was as follows:
Workout A:
Flat bench press
Deadlift (1x5)
Weighted chin ups
Rear delt flys or facepulls
Incline biceps curl (you can do any variation i just like the incline better)
Workout B:
Barbell Back squat
Standing press
Pendlay row
Lateral raises
Skull crushers
-Perform all of the compounds for 5 sets of 5
-Perform all accessories movements for 3 sets 8 to 15 reps
-Try to add 5lbs every workout to your main compound lifts every training session (with proper form)
Track your progress by writing it down in a journal or you can use an app( i personally use Gravitus)
Hope you found it helpful.
I naturally settled into a 4day routine. I totally get it
Full body twice a week - was struggling with maximum intensity 3 days a week. Frequent burn outs. Working so far.
Niall - I have had the same experience. 3 days a week was great but I never felt fully recovered. 2 days a week allows me to train HARD but still have plenty of recovery time.
1 ON / 2 OFF is a good trade off btw 2 and 3 times/week. You rest always the same amount of time, while with the 3/week sometimes is 1OFF sometimes 2OFF (!!). And personally I consider 3OFF days too much (this happens with 2/week schedule)
Cons: You train on a 3 week schedule, and always in different days.
Because you are working too hard
Talk about the workouts you do on these full body 3x a week routine
Compound
One example:
Workout A
Squat, Bench,Bent Row/Power Cleans, dips, abs
Workout B
Squat, Overhead Press, Deadlift, pull up, abs
Alternate workouts so you do A, B, A, B, A, B every other day
Each exercise is 3-5 sets x 5 reps, not including warm-up sets
look up 5/3/1
strength training is NOT bodybuilding, 5x5 and 5/3/1 are NOT the way to gain size
@@dontreadmyname4396 you can use a powerlifting program to build a very good base and get pretty big and strong. If I can bench 315 for a single off a powerlifting program after a few years then I can accumulate much more quality hypertrophy volume by doing 225 for 3-5 sets of 10 compared to the person that trains for bodybuilding for 2 years who isn't going to be able to lift as much. Doing a 5x5 full body and adding in some accessory/isolation movements afterwards is a great way to pack on a ton of muscle in your first few years of lifting.
Very informative and interesting. Thank you guys.
BEEN AT IT SINCE 7 MONTHS! I LOVE YOU GUYS.
2:15 - this is the way.
The military learned this. In USAF basic training we focused on Calisthenics on Mon, Wed, & Fri and Cardio Tue, Thur, and Sat.
@Anon They should, it's something to be proud of.
Phrase it like this:
3 heavy workouts or intense workouts a week
And you can have another workout for just supplemental stuff like lower back or rear delta something not extensive or rigorous on your body.
I do three days a push/pull/leg split. Following two days are a upper body pump day and a lower body pump day including small muscle groups where I basically focus on toning and just to get the blood in. And weekends are rest days!
I’m a guy who just wants to maintain his health not looking to be big so I do 3 days full body workout (Mon Wed Fri) for 30 min and cardio Tues and Thurs for 10 min and honestly I have gotten great results.
I've been doing 3 day a week workouts by lifting light with adjustable dumbbells. For the past 4 months it's honestly kept me from growing a gut, I've gain some strength, helped reduced low back pain, relieving knee issues. I've also seen my body change in my shoulders and arms.
I like 3 days a week works good for me and on off days I'll do flexibility/mobility stuff. Working well so far.
I just got here from Ryan Humiston's channel he says to never stop working out basically, and he's huge.
Because he's on gear.
I'm glad I saw this video. I naturally migrated to total body 3 days a week for several reasons. I always managed to miss a body part using split routines, and killing body parts on a day left me tired the next day when I should have done other parts of the body. I also got tired of figuring out what I was doing that day, or how I was going to make up for body parts missed the previous day.
As far as working one body part and inadvertently working the rest of the body, when one body part works, it's working against the rest of the body which is working to provide body stability. You can feel the working tension in the rest of the body.
I liked this video. I've worked out one way or another since 5th grade. My father was an Army Ranger. Push-ups, sit-ups and running every morning before school....while he drank his coffee. And when I finally got into some form of weight lifting in my 60s, I went through dozens of weight routines before I finally said nuts to it and wound up doing total body on my own.
6 days a week has worked best for me but I’m working out from home all the time.
I am going to try this, I always thought everyone does split workout until I did research ( new to gym) and this seems way more effective but my only problem is I wanna go more than 3 days a week as gym is all I have at the moment especially as it helps with my mental health
You can go other days and just do recovery type stuff. Ride the bike for a little. Walk or jog on the treadmill. Do some rowing machine. Push a prowler. If your gym has a sauna or steam room, definitely hit that up for 15-20 minutes.
I agree.
I started a 3 day a week, full body schedule 2-3 months ago, and picked up 7-8 pounds of muscle in just a few weeks
what program did you use?
Just changed my routine because I seemed to stall. I went from a five day, to a full split of upper and lower. I can see results already.
Same i was doing 4 x FULL
body, after awhile it plateau, i switch to push pull legs and shoulder focus 4x. I recovered faster
I always was told that muscle needs 20-48 hours to recover. I stand by working out 3 days and rest atleast 1 maybe 2. I made minimal gains working out 6 or 7 times a week but the minute I took the time to recover I grew substantially.
Absolutely right, you grow outside of the gym.
Yes but check this out these guys are doing 3 days a week but FULL body. If you have a well developed split program you will hit all muscles only two times a week but if it's spaced properly you will be able to pull higher intensity. However I think the practicality and efficiency of three times a week full body is really most suitable for most people as the guys themselves said in the video. Those of us who are proper gym rats and have no issues with consistency and discipline might get better results with various splits but more common gym goers will definitely prosper better with 3-times/week full body routine.
24 to 48 hours to recover or 72 not 20 where do you get 20 from? 🤔
Started lifting 14 months ago. Had to take this summer off due to tennis elbow.(most likely suffered at my job). Always done the 3 day full body. Love it, compound lifts are fun and I do a handful of accessory lifts too. There was a time where I wasn’t getting as strong as I should of because of the lack of consistent calorie intake.
I quit drinking and tobacco a month ago and my appetite has been good throughout the day. After two weeks back lifting I’m feeling as good as I’ve ever felt. Being thin already I like 4 rest days in the week. I’m hoping to gain more mass in this next year as long as avoid injury.
What does compound lifts mean?
@@SuperPayy lifts that work a lot of muscle or muscle groups like: bench press , standing ohp, pull-ups/weighted pullups, squats, deadlift, rows
@@plugwalk8491 thanks bro.
@@SuperPayy it means you use multiple joints
@@AVB15 thanks 🙏🏽
I’m 59 and two full body workouts are just right. Yoga and cardio on the other days.
I noticed when I did a full body split my intensity was way up because I had to spend so little time on each body part. Opposite of what white shirt guy is saying ool
In my teens who only trained 3 days a week, bro split and gained plenty and got to some good poundages... after years of doing other things I’ve finally ended up where I started. You don’t need to do full body if you structure your split properly, there’s loads of overlap with most exercises.
If you're getting it all in 3 days, it's not a bro split.
For maximum gains I definitely disagree for myself. But everyone is different. That’s why I dislike people who say a certain diet or split is the “right one.” They all exist for a reason... it worked for someone at some point for some reason
You are right. Actually the training split is the least important variable in one"s training. As long as the volume is the same the difference in muscle gains is very small. It all comes down to what you enjoy doing, and adherence.
Great info. But how much time do you spend in the gym?
I’m a beginner in this, is encouraging to hear that this guys also miss some days a week! I thought i was the only one!
wow I thought I'm the only one that have experienced this. I found it very weird. I used to work out 5 days a week. I feel there is no result at all. And when I only do the 3 days a week full body workout. I found get better result.
Yeah I got the best results by doing full body workouts 3 days a week. Used to do 4 days a week but was getting more and more tired over time. 3 days a week seems to be the sweetspot. And there is no way I'm doing the traditional bro split because I would hate to walk around all day feeling only one muscle group is pumped. Imagine spending leg day feeling you have big legs and the rest, like arms and chest is deflated lol. These splits always seemed dumb to me. Maybe when you're on steroids you have to do it like that because it would take too long to do full body workouts with sufficient volume.
@DTrey FloatGoat I workout Sunday, Tuesday, Thursday. Based on experience over the years I have found that I have no problem recovering from that. I do a full body workout on each of those days, three sets per exercise. I used to target 6 reps to failure and increase the load once I can go over 6. Recently I am targetting 12 reps to failure and increase the load if I can go past 12. I have been working out for 17 years, since I was 19.
@DTrey FloatGoat I don't do any cardio. I eat less calories. Has worked for me so far.
yeah im making that change because im noticing that after 5 days of alternating muscle group working out my body wears down.
I have had some occational issues with nausea post full body workouts. After some googeling I learned that when working ALL the muscles in one session, all of your blood is drawn to them, away from your organs, which can cause nausea.
So my idea was to maybe do one upper body + lower body + lighter full body workout as a 3 day split. Lower - off - upper - off - full body - off - off. (1 week plan)
This would basically mean Every muscle hit twice a week, and my workouts being either lighter, or concentrate on one part of my body so that all my blood doesn't leave my organs again and I feel like shit(lmao).
What do you guys think?
Thank you guys gor video this is the video for me I was just going no where over doing now I will apply
my workout plan is 3 to 4 days a week and i really like it. more recovery time and i don't have to go to the gym everyday. i've made some good progress but i still need to work on diet and add more exercises. been working out for 8 months with weights and i've noticed i've gained more strength and better body frame. just to make it interesteing i will do more arm workouts on one day, more chest/back workouts on another, more legs and cardio/stairmaster on another.. etc.
Are we counting runs/jogging as a workout in that schedule?
My experience: used to do biceps/back/shoulders 2 times a week, triceps/chest 2 times a week, and legs and abs 2 times a week….now I do these just once a week with 4 days rest. I have seen more results now than more than ever, but this is just my experience so maybe not for everyone
What do you do in between the 4 days
How much do you squat
Respected wisdom. Ive made my greatest gains training twice a week full body that led me to a few bodybuilding contest victories and to have competed in the 2008 Natural Olympia. No more than 45:min doing compounds and getting lots of rest At age 69 still going strong Again much appreciated
I like full body. I mix intensity with rep ranges and make strength and size gains consistently.
This constant conditioning of the fitness industry of more is better has me feeling sort of insecure when I miss 3 days it’s crazy
I know bro. If I go more than two days without a session I feel odd lol
@@theredninja2817 ive been working out 5 times a week for the past 4 months. Next week I will start anew and go 4 times a week instead
@@CarlitoGio what kind of Split?
They're always trying to reinvent the wheel. They try to convince us that they've come up with better ways of doing things when really they've only come up with more attractive ways to sell fitness packages. Not a lot of people really want to get underneath a heavy barbell.
@@dard4642 Everybody wanna be a bodybuilder, but don’t nobody wanna lift no heavy ass weights!!
I stopped lifting 5 times a week and started doing full body workouts again.. three times a week.... besides loosing 10 pounds I started feeling and moving better.
What is ur split routine
@@ahmadelshbasy3222 Monday Wednesday Friday are my workout days. Two workout per body part, 8-12 reps by 3 sets.
@@eddyram4072 so you do 30 set each time you go to the gym? LMAO you are a joke. You have absolutely no Energy for training hard on each muscle and set. Probably average body
3 day full body workouts work for me with work,family,life etc 👍 & a descent physique to go 💪
Puts clients on three day a week programs because that’s the easiest and least time consuming option for him. Then he is amazed at the results.
I don’t use a trainer but if I did, I hope they would be someone who had my best interests at heart and designed a program to help me achieve my goals through careful planning rather than luck.
Ive tried multiple programs/splits..and push pull legs has helped me make the most gains.. honestly
youre skinny man
I do 2 fullbody workouts per week,works great.Not so drained as 3-5 workouts per week.
Espen Dahl - I also get the best results from 2 full body workouts a week.
@@ruiseartalcorn Great 💪💪
You guys are killing the game
I may give this a try, I have done PPL mostly for my years in the gym and periods of upper-lower. I am at a period in my life where I cant spend so much time in the gym so 3 days would be sustainable.
I used to do 4-5 days a week in the gym but since I've started a more physically demanding job I've had to drop it to 3 times a week so I don't burn out.
Three weeks ago I started training full body every other day, so 3 times some weeks and 4 times others. The one interesting thing I’ve found is that two times now I’ve been unable to squat as many reps as I programmed - I think there is something to resting two days in a row every week.
So you’d prefer resting 2 days in a row rather than 1?
@@jiil9862 only once a week. I go every other day - Tuesday Thursday Saturday - and rest both Sunday and Monday
For sure.
Or rest 2 days in between. It works more recovery on larger muscle groups those can take up 2-3 to fully recover if you do 6 sets. I take 2 days off in betwee 2 exercise per body part 3 sets each
I am lucky, thank God, that I started and stuck with 3x per week schedule...now I am using 2x per week bcoz recovery issues have popped and weights are on heavier side.
Some of the strongest people have used 2 or 3 times per week splits.
Anyone else do chest after your leg workout? I love doing this because it keeps me prettt well balanced and the muscle stimulation is huge
I do an upper/lower a/b split on Mon, Weds, and Saturday. Neural hormonal in great shape, injuries down, and I am jacked and strong at 50 years old. Not only that, after 3 weeks of training I take 5 to 7 days off and come back stronger and bigger.
So one week you do 2 Upper 1 Lower than 2 Lower 1 Upper workout.
@@shawndejohn63 you go back and forth between upper and lower. Don't look at it as how many per week but the days between each upper and lower workout which is 4 to 5 days
@@leibmoshe What’s your program look like?
@@shawndejohn63 Everything in here has a complex reason behind it. Must be done in this order:
UPPER A:
DB bench press: 3×6-8/3'
Medium grip inverted row with weighted vest: 3×6-8/3'
30° DB press: 2-3×8-10/2'
Chinups: 2-3×8-10/2'
Resistance band side laterals: 2×10-12/1'
Body weight tri extensions: 3×10-12/1'
One arm dumbbell curl with Resistance band attached: 2×10-12/1'
Resistance band face pulls 2 × 10-15 (Optional)
LOWER A:
Kettle bell or dumbbell swings 4-5×10/3'
DB split squat 4×10/3'
DB standing bi-lat calves raises 4-5×6-12/1'
Abs (hanging leg raise/crunch) 2×-25/1'
Neck raises (Optional)
UPPER B:
Pullups 3×-10/3' (Optional with weighted vest)
Seated overhead DB press 3×6-8/3'
Close neutral grip inverted rows 2×8-10/2' (optional weighted vest)
DB bench press 2-3×8-10/2'
Low to high Resistance band flyes 2×10-12/1'
Two arm Resistance band curl attached to bar (metal pipe from hardware store) 3×10-12/1'
One arm tri ext with Resistance band 2×10-12/1'
Resistance band or dumbbell wrist curls 2×12-15/1' (Optional)
LOWER B:
DB deadlifts 4×8-10/3': ( optional- with weighted vest to add Resistance)
Resistance band lying ham curl 4×10-12/1':
Standing uni-lat calf raise 4×12-20/1' (with weighted vest or dumbbell)
Abs (hanging leg raise/crunch) 2×-25/1'
DB shrugs 2×8-10/2' (Optional)
@@leibmoshe Thanks you for the .programming.
Can I just do weight training 3x a week and go for a jog 2x a week? Might also throw in 2 boxing classes and have a fun day somewhere in the week(parkour or basketball). Also I've been trying to do research on weight lifting exercises. I've got 5 which are apparently 'all I need'.
So could I just get away with: 3 sets 10 reps
Deadlifts
Squats
Bench press
Shoulder press
Pull ups/ dips
Apparently hit the crunches every day and then I just do a few exercises with the free weights too. Any advice? I know forms important so that's kinda what I'm focusing on at the moment and trying to build consistency, because I'd like to get ripped at least once in my life before I die.
Yes 100% you can! its the best plan
Yep, got this 3days a week in the book bodybuilding encyclopedia by Arnold
Every other day. Some weeks 3 days(tuseday,thursday,saturday) other 4 days. Or if you have the time to grease the grove,than 5,6 even 7 is ok.
No, no I don't think I will.
Hhaha
😭😭😭
I've been doing 3 days a week full body workouts for the past 5 years and have definitely made gains.
in 5 years i would hope you made gains even if you were doing 10 pushups a day lmao
@@sir_cartier112 don’t worry. I’ve been lifting weights since 2004. I’ve made plenty of gains.
@@ifstatementifstatement2704 dude shutup haha
@@MrFoofarew I started in 2004 when I was 19. Over the years there were times when I stopped for about two months but did not like the way I felt and looked and quickly got back to lifting. So for the most part I trained consistently four days a week on average. When I got in my 30s I dropped that to 3 times because it was getting harder to recover from workout sessions. I was pushing myself more too and also got more stress along the way. Life.
@@sir_cartier112 lmao
Thank you for simple advice. I am a complete newbie and totally confused with a lot I see online about working out. Can you please give me an example workout plan for full body 3 days a week and how long should the workout take? Thanks
For the 3 day split whats the better rep range/intensity to work at?
Your making gains because your giving those muscles recovery time. Doesn’t matter how you split it.
Ya good mix of frequency and rest periods
I think Arnold disagrees...
@@ritzyllama I’m no Arnold and either are you, Lol.
You can lift 5 days a week and still recover fine if you structure your days well. I only lift 4 days a week but it's spread to where I'm mostly recovered for each day
@@steveo5999 I work out 4 days also. If you want to work out everyday you can also. But don’t hit the same muscle every single day. I can’t stand the bodybuilder routine. Chest one day, back the next and arms a another day and so on and so on I use to do that for years and it’s so fricken boring after a while. I get way better results doing a few muscle groups a day.
People need to stop with that ‘Training legs leads to upper body gains.” Nobody trains legs in isolation. There is not one example of a guy that neglected to train his upper body and did legs and said this. Usually people that care enough to train legs understand exercising and intensity and probably train upper body amazingly.
Pro ice skaters
I neglected legs for the longest time. When my gym reopened I decided to get consistent with squats and deads. My upper body routine remained the same, but I saw the biggest size and strength gains in my upper body ever.
@@ienjoyapples what did you do for upper body before ?
Core and back strength from proper technique
I think people have a hard time with fullbody because they try to do a split routine inside fullbody. If you pick bang for your buck compound movements then you don't need to do a whole lot of accessories.
For example:
Front squat
Press
RDL
Row (cable or supported)
1-2 Secondaries
You're actions should map to your goals