Best Training Frequency for Muscle Growth

[@nullvektor9922]

Very happy you're doing content like this. These lectures really have everything you'll ever need from a theoretical standpoint - Thank you Mike

[@RenaissancePeriodization]

Glad you like them! - Dr. Mike

[@fadyphilip3823]

I second you. This content is very unique and very useful as well. It gives the complete info rather than bits and pieces. Thanks alot

[@Unholyspirit]

@@fadyphilip3823 agreed

[@m_js5709]

Agalloch brother 👏🏾

[@spikestoyou]

Agalloch!

[@pedroe.p.decastro8522]

I actually stopped watching these videos to curb my analysis paralysis, but still clicked, liked and commented for the algorithm. People need more Dr. Mike.

[@RenaissancePeriodization]

Ha! You know, it's not the extra information that hurts, it's the information without attention to how important it is. Frequency isn't a big deal, so it automatically isn't something you should spend a ton of time thinking about, for example. - Dr. Mike

[@pedroe.p.decastro8522]

@@RenaissancePeriodization Oh, I'm aware. I'm just putting off watching these vids for now because I would alter my program every week for absolutely no reason just because a piece of information was brought to my attention, even if it was information I already knew. I'm very well aware the problem is in how I interact with the info, but other than a complete detox I couldn't find a way to stop fidgeting with my program. I only opened the video because this channel is the only one I have notifications set up for. I added it to a list and will binge them when I'm nearing the end of my meso.

[@christiandecastro3360]

@@pedroe.p.decastro8522 Same here! But I love listening to Dr. Mike and there is definitely nothing wrong with learning something new everyday!

[@esmee6308]

That's a good call, I can luckily turn off my brain and go with the plan so I get to enjoy listening to Dr Mike on the daily, but there's applicable information in every video, it's amazing.

[@devil5hlygrim972]

Read stoic philosophy to help curb your analytical wayz boyeeeeeeeeeeeeeeee

[@TJ_Gonser]

Man deserves a billion subs he’s changed my life

[@PatLures]

@@eventhorizon7234 What?

[@ethanproffitt1408]

@@eventhorizon7234 what are your thoughts about Trump telling people to get the vaccine?

[@TJ_Gonser]

@@eventhorizon7234 well all his videos are based on clear science. So it definitely makes sense that he got it. Even in my personal circles the only people that have died weren’t vaccinated, and the data backs that up. The only thing I don’t like is how you never hear about natural immunity after getting covid, which has been shown to be more effective than the vaccine as of right now.

[@TJ_Gonser]

@@eventhorizon7234 just because he has a little bit of politics on a fitness channel (which the majority). Doesn’t discredit all the the phenomenal information he has and continues to post.

[@TJ_Gonser]

@@JustSomeGuy69420 why did you click on this video if all you need is “sleep an appetite and a love for training” ????? yeah if you want to look ok do that, but if you wanna look great you gotta pay attention to details unless you have ungodly genetics. Facts don’t care about your feelings of the guy man.

[@ty-le5lv]

Been training 20 years+. This is by far the most comprehensive, understandable, and logical explanation I have ever seen.

[@binchili]

fr?

[@Seabee208]

Man I've over trained for years trying to train every body part twice a week. As natural it's damn near impossible to maintain. I was stuck in a plateau, and since reducing to each group once a week or once every 4 to 7 days, feeling stronger, fully recovered, cns recovers well enough to keep going hard, my joints are thanking me, and I'm putting on size and strength in months faster than the years I was doing higher volume/frequency training. Everyone's different but I'm damn glad I changed it up and stepped back a little to prove the less is more theory correct (for me)*

[@ThaStonedGardner]

I was doing the same thing, constantly aggravating old injuries. I took three months off and just did bodyweight and band rehab exercises at home. I went back to the gym at 3x a week, and once I got used to the workload again I added bodyweight and dumbbell/EzBar training at home. So I'm still hitting everything 2x a week, but it's far less stressful on my joints and CNS. For example, I train hard n heavy chest and triceps on Monday at the gym, and then do various types of push-ups and lower weight triceps at home on Thursdays. Still challenging myself on the at home days, just not wearing myself out. I'm training six days a week, but only three of those are super taxing, and I take Sunday's completely off. Stuff is growing again like crazy.

[@ericneirynck8830]

"I'm no rocket surgeon." -Dr. Mike, 2021

[@leandrochinelli9549]

I played twice to be sure that he said that hahaahahahahahaha

[@personanongratis2]

He "stoled" it from Boogie's Francis!

[@paulbracamonte2334]

First time that joke was told - 1958

[@minimalsheep8900]

??? Have you never heard that before....?

[@MartiinCarrillo]

😂😂😂😂😂

[@garvin32]

Thanks Dr. Mike! I've learned so much watching your videos the past few weeks. First found you from your interview with my other doctor 👍

[@RenaissancePeriodization]

Cool! Nice to see you watching Dr. Oz! - Dr. Mike

[@sep69]

This channel is pure gold. Thank you very much Mike ! Just found the channel and in the videos I've been watching over the last week almost all my questions and things I was thinking about have been answered. This channel deserves way more subscribers.

[@naff81275]

I love how just when I am thinking about how to overcome whatever struggles I may face, I always find solace in Dr mike and The RP videos

[@seanuzunkaya8064]

Started training with a 3rd upper body day, focused on back and biceps, and did this for 8weeks as an extra session in my upper lower split and then deloaded, the next weeks training after the Deload I hit back PRs EVERY single session.

[@ivancolandrea9583]

Thanks coach! Your channel really makes it simpler for understanding how to progress without the "enhancements" that other channels fail to mention, especially as I get deeper into my 40's and am learning to actually understand and stick to a plan.

[@ogreofgormley]

This is easily my favourite channel on YT for training and knowledge

[@AiryJAmbience]

I’ve been working out for about 28 years now, and it’s so refreshing to keep learning about the thing you love. Thank you Mike.

[@pstratt1294]

Thanks sooo much for your content Mike! This channel is exactly what I needed. I was a serial over trainer for most of my life, pushing too hard and burning out. (Taking the motivation vids too literally). After watching your vids I gave myself “permission” to train 2x per week and actually recover before training again. What a difference, I’m making excellent gains and looking forward to the next workout. Thank you for sharing your wisdom and knowledge!

[@brucemackenzie4952]

Thanks!

[@Archipocalypse]

I started doing meso-cycles along with deload weeks, on my 4th mesocycle now, thanks Dr. Mike! I routinely change up my workout programs which i design myself with all the info and guidance i have gathered during my research. I love my current program in where every muscle gets directly worked out once a week and indirectly(as part of a compound) another time that week. This is done simply by changing chest/tri day & back/bicep into chest/bicep and back/tricep. And just like "Joe" in this thread, a push leg day and a pull leg day. Quad focused leg presses and squats or hamstring focused, followed by direct quad/ham work, push glute drive on push day, and the glute curl on pull day, and the appropriate hip flexor exercises for the push/pull days. I have just for this program separated shoulder/calves onto their own day where they get murdered, shoulder is mostly side delt with a little front. rear delt is on back day, and front delts get ton of attention on chest days and shoulder days. 6th day is a bonus core/cardio day, and 7th rest. This has been my favorite workout split in the 3+ years i have been continually training.

[@TrumpTrain911]

Squats aren’t really effective for hamstrings brother

[@newerest1]

I am an acolyte of Dr Mike and his necromancer teachings

[@Jerlemi2]

I’ve been training for over 20 years. The best results I’ve ever had were from HIT and lots of rest between. I’ve tried hitting the same muscles 2-4 times a week and that always ended in me plateauing and losing size and strength. Less frequency, high intensity, and more rest absolutely works for me.

[@memolibir]

Kind of mike mentzer style ?

[@Jerlemi2]

@@memolibir yes very much like mentzer and dorian yates.

[@Jerlemi2]

Yes very much so. The only difference is I do more volume than mentzer suggests. Instead of one massive failure set, I do 3 failure sets per exercise.

[@chelious1973]

Been training for 30 years. I train the exact same as you. This goes against everything Dr Mike teaches. 😂

[@lv-mh3zi]

Probably learned more from Mike than all the other channels combined. Quality.

[@alistairbury3573]

That is a very broad concept.Training frequency depends on so many factors like age, lifestyle, food, intake, type of job,how much gear you take etc

[@haseebsheikh1644]

all of this sums up in " how you feel"

[@leandrochinelli9549]

Thank you, I've got all my gains because of you. You're simply the best coach of KZbin!!!

[@OffTheGrid1982]

I am definitely guilty in my 20s of doing a bro split for way too long. I love changing the frequency to accurately determine what works for me. Always great content and interesting points

[@Burkhimself]

Man, for years I did one body part a day, legs 2x a week. Recently went to a push/pull/leg split (6days)….now at a 3 day full body (w/3 days medium intensity moves w/2 lagging body parts) & love it. 💪🏼

[@originalruckuscrew]

Mike thanks to these videos you’re the reason I randomly wake up in the middle of the night smiling

[@MetalDad88]

Excellent content. With my busy schedule and yet my determination to be in the gym, I try to get an hour to 1.5 hours a day after work each day. I have a rotation of ppl that I use, which allows me to train one group of muscles twice a week with rotating groups each week. I even throw a day just for cardio too. Each session is intense, and I'm only happy if my muscles are pumped and weak afterwards. I suffered an injury a year ago and recently healed. I made the mistake of not training anymore, and now I'm getting my old strength back and trying to lose weight. I'll keep following the channel to learn and grow in my training.

[@GUITARTIME2024]

Too often at gym. Try 2x upper body, 1x legs, and see if it works for you. 3 visits a week.

[@Lerppunen]

@@GUITARTIME2024He will probably build more muscle and lose more fat with 5 times a week.

[@GUITARTIME2024]

@Lerppunen maybe, but for me, less visits but more volume does the trick.

[@BjornVzla]

@@GUITARTIME20243 times a week? 😂 go watch disney princess

[@GUITARTIME2024]

@@BjornVzla he's a busy guy. 3X a week is fine if he's serious.

[@mayukhsen8195]

Almost everything between twice a week to 6 days a week works great in the long run, none better than the other. However the goal should be to start the new session fresh, without soreness or any hint of weakness (it can be felt while tensing the muscles) in the muscle group in question.

[@KBE87]

I am so happy I discovered this channel a few weeks ago! I've learned so much from Dr. Mike, it's incredible. Thank you for making these kind of videos! This channel really has it all.. Nutrition, technique, dad jokes, general fitness/health info... Every time Dr. Mike says the word "analogy", I know we'll be in for a good time.

[@whyask8065]

I used to watch Greg doucette but now days I watch your stuff instead. Much more informative in my opinion! Good stuff.

[@ghfjfghjasdfasdf]

@ 18:00 You’re one of the best teachers I’ve ever had. Constantly cracking the funniest jokes, all the time, nonchalantly, which makes it spontaneous and fun as can be.... all while I’m learning at the same time. Helluva gift you have there! Looking forward to the next RPE Newscast btw. 😉 Can’t wait to see Jared Weather giving us the scoop on what the heavens have in store for us. This is one of my favorite channels on KZbin. ❤️

[@TheBoofer331]

The problem I always have with bumping up the frequency is being able to do it effectively for every muscle group. I hit the same parts every 5 days or so, but I’ve experimented with higher frequency. I run into a wall because my sessions get way too long and I just don’t have the time nor endurance to maintain that

[@BradleyCTurner]

Do you want to optimally grow every single muscle at the same rate? Seems more ideal to focus on a few you really want to grow and dial back volume for others you care less about, and this is probably later into someones lifting experience whos built a base. If you wanted more chest and shoulders, upp the volume and maybe dial back everything else. Maintenance requires a lot less volume than optimal growth.

[@blueeyed5074]

​@@jasonhardin2148 😂😂😂

[@gregoryburne5251]

You really are the best, Mike. Thoroughly enjoyable. The knowledge and entrrtainment value is off the charts. Baaie Dankie van Suid Afrika af.💪

[@I-di-nt-do-nuff-in-]

It’s harder to take a rest day than it is to find the motivation to work out.

[@crusader4481]

Damn it! I know I need to go to three times a week. I was in denial and then saw this...

[@mrhusse5]

Dropped it right as I was looking for a video to watch while eating dinner -- perfect haha

[@tazmania1066]

Very educational video sir. I have tried to train hard over the years but realised my workouts were getting too long. Now I use high intensity and break my workouts up for shorter intense sessions and only train when I've recovered properly. I also used to overlook the importance of high quality sleep and nutrition. Now I'm not a gym rat but a healthy strong individual enjoying life the sensible away by never going to extremes.

[@kellykerr8848]

Australia loves you too Mike!

[@trevortrev6789]

I feel like if bodybuilders created a calendar it would have an even number of days per week.

[@RenaissancePeriodization]

PREACH. I've long been an 8-day week advocate lol! - Dr. Mike

[@Rhynome]

@@RenaissancePeriodization *angry Hebrew noises* Eight days, well I never!

[@ghfjfghjasdfasdf]

Fkn hilarious😂

[@janailtongoncalvesdesouza4160]

What an awesome content! One of the best in YT. This channel is waaaaay underrated.

[@אופירגילת]

Man, appreciate your insight and covering all the bases in a coherent manner. Plus you are a cool cat 😊

[@ParvParashar]

Amazing work! Incredibly phenomenal video. 🙏💪👍

[@nosa74]

Dr. Mike is spot on! Having been a personal trainer for over 25 years, I not only agree with him but respect him for putting this information on youtube!

[@daniell5751]

I found that for me the best frequency is to train the muscles 2x in a period of 8 days. So I do a PPL split and train 5x a week. The following week I start with the training that I should have done on Saturday. My PPL is not the same every day, to avoid problems like lagging shoulders and arms. So each day has a specific focus

[@johanfanelli9836]

I'm thinking about it, I have the same issue with shoulders and arms, how do you train your shoulders when you only have one push day in the week? Cause there will be weeks whereas you're not going to have 2xfrequency for pushing

[@daniell5751]

@@johanfanelli9836 sometimes i do stimulus on shouders in the Leg day, and sometimes do supersts for arms.

[@larrytate1657]

I train each muscle group 1x a week. I’ve always found that worked best for me personally. But do what your body responds best to.

[@jarrod1687]

How many sets per muscle group?

[@pseudoproak]

Same for me. Each exercise 3x8-12. Pull, Push, Legs.

[@-juliuscaesarzeppeli--yuri9010]

do you see result ?

[@patrickhallermann3844]

Thank you for this video and all your content. I have been binge watching your channel, and your content is easily some of the best.

[@Kooskee]

I am currently using this split and i really love it : Mon - Back-Biceps-Forearms Tue - Shoulders - Triceps Wed - Legs - Abs Thur - Chest Fri - Back-Biceps-Forearms Sat - Shoulders - Triceps i really do like it it works phenomenal for me and for other people that tried this split

[@Legionarivss]

Wish I had the work to implement this. Definitely a schedule I'd be interested in doing.

[@lexsite]

You are training the big muscle groups once a week and piddly biceps/triceps/forearms more than once? Lol

[@Kooskee]

@@lexsite my guy this routine was old I’m not doing it anymore 💀 I’m doing push pull legs any routine works you just need to slowly progress

[@zl2848]

Mike, your videos are the best on the internet. Very informative !! Thanks you for posting all of these.

[@christianbolt5761]

Your videos are great. So much common sense grounded in science

[@TThompson79]

Extremely comprehensive and balanced information, you really can't ask for more. Thank you.

[@bobdecker4551]

67 years old. I do a three day split. At my age I assume recovery/adaption takes longer. The split? Day 1 - Chest/Biceps Day 2 - Legs/Shoulders Day 3 - Back/Triceps. Typically 3 or 4 exercises per muscle group and 3 sets per exercise. Seems to be working well for me.

[@iamafloorguythe3rd]

You're my hero Dr Mike

[@Lucas-tg3hv]

7:44 fatigue management is definitely important doing bicep curls 4x a week was kind of a stalemate until I focused on staying between 1-3 RIR

[@newyorkforever5779]

feel like everyone goes to the bicep curl starting off when you should just hit back twice a week.

[@Lucas-tg3hv]

@@newyorkforever5779 there is literally no reason for a beginner to neglect bicep curls

[@Andy-Aims]

@@Lucas-tg3hv 4x a week is a bit much though

[@corismsyn]

I am a once again novice lifter at 39 y.o. due to not being consistent all these years and coming back again from a long layoff. Currently at month 3. I'm doing PUSH/PULL/LEGS doing about 6 sets per muscle group per workout. 2 exercises 3 sets each. I find that I'm recovered after 3 days (i.e. repeat the workout 3 days later) from PUSH and PULL workouts which are my priority right now as my quads appear quite a bit bigger than my upper body due to mountain biking. But if I do 6 days a week it's too much systemic fatigue for me. 2 days on and 1 day off pattern is working for now for systemic fatigue but I'm concerned that I'm not training PUSH and PULL frequently enough and I'm wasting time not gaining for 2 days as it would be 4 - 5 days later before I repeat a given workout. If I do PUSH and quads together then PULL and Hamstrings together so I can pull off the every 3 days frequency then my workouts are too long. Any suggestions?

[@dilaawarkhan2364]

simple quality as always Dr mike- Thank you for all of these lectures :-)

[@AnthonyVenmans]

For me, ''Hamstrings and glutes'' ALWAYS takes me at least 5 days to recover from, but the best for me is dong Hamstring with glutes (inderectly) once a week. Qauds on the other hand, on day 4 I am good to go. Biceps are recovered literally right after I have my post workout meal. LOL.

[@katee8417]

Literally same here. Hams/glutes once a week and they’re usually healed up by the time it comes around again.

[@soumyashankar868]

Damn u guys have Jacked hams and glutes

[@ghfjfghjasdfasdf]

Interesting, fellas. I went RPE 7 for Legs on Tuesday (murdered glutes) and I can’t wait to hit them again today which is Thursday.

[@Jovahkiiin]

This is why i like having a push and pull emphasis on my leg days, really hard direct training twice a week would absolutely murder my hamstrings, having them on the back burner on my quad emph leg day makes it pretty manageable

[@AnaGfit23]

I’m the opposite. My quads take 5ish days to recover, but I used to train gals and Glutes 3x a week, now they recover in like 2-3 days. 🤷🏻‍♀️

[@patrickdunham5534]

I follow you guys religiously because I love the science based approach. I wish you'd do something for us old guys. I'm 60 and had a Aortic Dissection 2 years ago. Doc have me on shitloads of meds that basically keep me in a coma. I started lifting again about a year and a half ago, and have lost 50 lbs and put on some descent muscle. Docs are pissed I'm lifting, buyt very happy with the results. I definitely can't go heavy and promised them I wouldn't do any weight I couldn't at least do 3 sets of 10. Do you guys have anything for someone like me?

[@RenaissancePeriodization]

Have you seen this vid? kzbin.info/www/bejne/qGndlHlsitlqotE or this one? kzbin.info/www/bejne/bXu0pICEo7tjoJI - Dr. Mike

[@guisymorello2936]

I have an aortic aneurysm and lift 😂. I’m gonna live my life.

[@richardl7570]

These videos are gold!

[@Kisadany11]

17:30 When my friend tells me he doesn't watch Dr. Mike's videos

[@m_js5709]

Realizing you don't need dedicated days for one muscle group was the most liberating thing ever. Doing full body days 4x a week where I'm able to squat, bench, deadlift, row, etc twice a week was a beautiful discovery when I began doing that. Instead of a leg day, I just throw 4 sets of squats & 3 sets of leg press into a session 2x a week & 3-4 sets of stiff leg or traditional dead lifts in my other 2 sessions. Boom twice the volume of a leg day, easier to recover from while using more intense lifts at the same time.

[@RaoBlackWellizedArman]

Absolutely. But say that to the average gym goer, and they say full Body workouts are for beginners. 😮 Not a huge problem unless among them is someone you want to educate/mentor.

[@ClassicPhysique27]

@@RaoBlackWellizedArmanthe silver era bodybuilders like Steve reeves and reg park built their bodies on full body routines

[@hemi5.7awdpursuit5]

@m_js5709 I’m a beginner that would kill me. Had personal trainer put me through that full body 3 days week. I barely could get out my car going to work for 3 months never fully healing. Because I couldn’t rest like 2 muscles a day schedule. My muscles couldn’t grow like I wanted at all compared to 2 muscle parts a day instead. But when I did bodybuilding style I was more rested stronger and pushed more weight and gain muscle faster

[@RaoBlackWellizedArman]

@@hemi5.7awdpursuit5 When you increase the frequency, you should proportionally decrease the intensity. Example: If you did 4 sets on a bro split, you should only do 2 sets on a full body split at first and later on if you feel adjusted add additional sets. Also, you should be more mindful of training to failure. Leave a few reps in the tank as appposed to complete failure. Full body training is a very powerful tool for everyone. But weight training has its rules. You can't simply change one parameter without making appropriate adjustments to the other parameters.

[@BradleyCTurner]

​@@hemi5.7awdpursuit5fullbodys can be harder to program, you need to realise you cant train muscles as hard or as much than you would u/l or p/p/l in each session, you also dont need to hit every muscle the same on a full body day, you can prioritise different ones on the days.

[@davidwebb2332]

As I have gotten older I am focusing on recovery. I do feel strong but stay sore about six to eight days. I hit a BP about 2x every three weeks and am progressing well enough for my wife. Happy wife means I am doing something right.

[@adrianb4121]

Saving this info for my next mezo. Currently on deload/active rest week, hahaha! Fatigue hit the max point, and built me up to this. Your past videos helped me plan this past cycle. On to the next :)

[@jamiecrouch9069]

Great content quickly becoming my favorite channel for info. Only thing I would suggest is don't set a day to do x body part. If your recovered and feel strong hit it.

[@SajadAli]

this is excellent advice - no one on youtube is explaining the process to this level

[@NamelessUndead91]

Back whenever I had a job with regular hours I was training three days a week and not really getting results. I recently started a job where I'm working overnights so now I find myself only going to the gym one day a week but doing a ton of volume and every time I go in the gym I am hitting PR's and my joints and muscles feel ready to go. I think people hype protein synthesis too much because you can be synthesizing your protein all day long but if you're just spinning your wheels you aren't going to get results.

[@alexs8312]

I learn so much from your videos, thank you!

[@guymon82ify]

Dude, so helpful. Thank you so much. I have OCD this is all very good.

[@andrewnguyen3312]

Thx for the video. Was doing 5 hard sets for 5-6 work outs everyday and then 2 days of rest--got too tired after 2 weeks. Now I have to scale back to 3 hard sets for 4 workouts , doing 3 times a week. And I feel great each work out

[@wishesandfishes]

4 workouts, 3 times a week? Huh?

[@Magic_beans_]

8:50 Matt Stonie: “And I took that personally.”

[@EriPages]

🤣🤣🤣🤣 @ 8:45 - 9:00 "sweet, alright you're the man" then continues like nothing after that sarcastic compliment

[@ArmsOfGabriel]

Best video about frequency that exists.

[@jomon723]

I have found if I miss 5 days of working out, really feel pumped and stronger at the 6th day

[@patrickcolford5827]

Game changing info here Ladies and Gents.

[@eliasklein9311]

At the moment, I do 2-3 times a week, full body. I'm not new to lifting but since January, I basically came back to the gym, so I'm having newbie gains again. I train hard the times I do go to the gym, but then I need 2 days to recover. I can go after one day, but then I need to take it down a bit. I also can't make that much time for the gym, so it's perfect for me.

[@Jimiluv450]

Thanks Dr Mike, this is a great sanity check!

[@thepassionofthegoose5472]

This is outstanding. Thank you.

[@adamr.nock.....9120]

Thanks DR MIKE for All your HELP, your lectures has helped me after I lost my mojo due to covid.Listening 🎧 to you has given me the Get up n go I needed. Many thanks from Adam in Australia..Hope you get chance to come to our beautiful country again... Looking forward to seeing you again...

[@kristinrigby8952]

This is great! Thank you Dr Mike!!!

[@thetraininggroundministry3079]

Love your videos. Very brilliant information. I agree with you on the once a week, high intensity training isn't optimal. I tried the Mike Mentzer/Author Jones workout method, and it was ridiculous. That very super slow essentric and concentric training makes no sense to me. If someone is recovering from an injury, I could see this kind of workout be effective for someone, but to put on mass, you really need to hit it twice a week. Good stuff here.

[@shamrock8561]

I’ve been doing 3 full body workouts per week changing intensity and volume but now I’m training 5 days a week doing a full body routine. I’m doing about 20 sets for chest and back and 15 sets per week for all other body parts . Being smart as to what exercises I pick on a daily basis for recovery. Will only do this for 6 weeks or so then go back to 3 days a week. So far I really like it . I’m 58 years old and have been training for 35 years so I like to experiment and keep learning and trying new routines . I do moderate training sessions along with heavy training mainly on the weekend because I am more rested and I am much stronger on a Saturday than any other days because I work a physical job. . I recover pretty well so I’m really into the 5 days a week routine for now.

[@binchili]

5 days full body at 58? How's the clicking back discs ?

[@shamrock8561]

@@binchili,disregard my comment on this video. I don’t even remember doing this. I guess I tried less sets and exercises per workout . I now Dona realistic workout for my age. I do a full body workout 2 times sometimes 3 times if I’m recovered enough. I only do 1 set to complete momentary failure per body part 8-12 reps with a 5 second concentric and 5 second eccentric contraction rep speed. This is a perfect workout out for me at my age of 59. It’s a tough workout but very easy on the joints because you are controlling the movement by increasing the muscles time under tension. Much safer and effective style of training. I’ve been getting good results.

[@binchili]

@@shamrock8561 wth u just described what i started to do recently,just without the recovery part bc i never took rest and never gave a single flying f about recovery and rest,may i ask how do you get to know when ur muscles and body are recovered?no one seems to be able to provide a way how.

[@shamrock8561]

@@binchili honestly I do not rush back to the gym after doing this style of training because I notice if I get busy I do not see a difference in my physique. I feel I my size does not change. To answer your recovery question most experts will agree that their is no right answer to that question because everybody recovers differently. It is very difficult to answer that question for me because I am still a sanitation worker so I still do physical labor so my muscles don’t get the proper rest that I need so I limit my workouts most of the time to twice a week and I’ve been getting good results. More is not better. I think you should train every 3 days and see how that works for you if you are training to failure. When you are not training you will see your body grow . I wish I did this style of training years ago. Look for Jay Vincent’s You-Tube videos explaining the workout. It’s intense but it’s easy on the joints and you will definitely grow and feel good.

[@shamrock8561]

Just focus on going from exercise to exercise without a rest in between sets. I go from one exercise to the next. I actually found great machines to use at this new gym I joined. They give you great tension in both phases of the movement which allows me to keep the muscles under tension for 60-90 seconds per set. I hope I answered your question . I love to experiment with different workouts for the past 35 years whether it was volume or how many days to train etc. I have finally found what works for me and my lifestyle. I’m done in 40 -50 minutes and by not resting in between sets it gives you a good cardio workout , just make sure you do your breathing techniques correctly.

[@seandunn333]

Superb vid, great info and explanations. your the best MIke!

[@Red88Rex]

I’d love to be able to do PPL 6x a week but with my very physical job, I burnt out quickly. So my priority is my legs, I still do them twice a week, but only one push day and one pull day for maintenance. Seems to work a lot better.

[@BradleyCTurner]

Why not do two upper days and two lower days? To benefit of doing an upperday instead of a dedicated push/pull is ability to superset antsgonist muscle, and the same time in the gym youd hit both 2x per week instead of one. Just a though of it works for you keep it up.

[@lobarita]

I lowered freq and my joints feel amazing now.

[@mg1822]

Great video! So pretty much listen to your body and adjust your workout accordingly? I've been doing that for a while and it's been a balancing act of getting a good workout with having good recovery. I also think Bodybuilders need to toss out the idea of a 7 day workout week. I'm on a 9 day workout week, 3 days on / 1 day off / 3 days on / 2 days off - repeat. I usually do Legs/Shoulders, Chest triceps, Back/Biceps - Hitting the muscles 2X in a 9 day week. That's been working well for me.

[@davidbetancourt4028]

20:37 - _"I'm no rocket surgeon."_ Classic :)

[@dropas4136]

hit the sweetspot..finding it its an art of experince!

[@arcana1973]

Me today at the gym: maybe I should up my game Dr Mike: you should up your game, unless you're doing damage. THANKS for the advice Dr. Mike!

[@kennywright88]

Thanks to you and John Jewett I created the best plan I’ve had in my life, I don’t even need a coach anymore. The rate of progress is absurd, funny, I always thought my genetics were shit, nope, my plans were shit. 😂

[@JeroenvanGutsem-u7e]

from my training days: I am high frequency responder 3 times/week same muscle produces good results. I can get even better results by training some smaller musles like calves, forearms, side delt, rear delt 4 times a week, but only the side and rear delt specialisation as you would have no front delt recovery left for heavy benchpresses if you did front delt 4 times a week. I got great results, however after a month discomfort in the schoulder , so my advice, is do short bursts of very high frequency than back down to the highest frequency you feel is sustainable. Well basically what Dr. Mike said i can attest to from my personal experience.

[@HotRodM4]

My frequency is high. I go to the gym every day. Though I won’t go hard every day. It’s more mental that I like to be in the gym. I’m doing low intensity cardio as my rest days so I have to reason to be in the gym.

[@adamek9750]

2x a week is what everyones been recommending for years but around with 1-1.5x a week frequency is best for me

[@dawidgarstecki8553]

Same with me. 2x a week brings too much stress and overall tiredness

[@aminezourhlal2952]

Depends on the muscle group and your weak spots, you can smash your weak muscle groups two times a week and keep your good muscle groups once per week/2 weeks

[@JoshBenware]

Yeah, bro splits have been great. 2× a week was great when I was progressing like crazy. Now I'm older and progression is a bit harder. Its exhausting pushing myself to get under the weights on e a week per muscle group. 2× breaks me down in about 2-3 weeks.

[@chadpunte1731]

@@dawidgarstecki8553 how many sets are you doing per muscle group at that frequency?

[@claytonwilson2036]

Thank you Dr. Mike love it

[@AngCJ-18444]

I've experienced going from high frequency, being sore and getting injuries ( spinning my wheels) to reducing a day & volume of sets during each workout & eating more and finally achieved a big bump in strength and in 4 months only 0.8 kg on the scale increase.

[@ashtongodfrey1488]

Extremely valuable! Thank you.

[@DennisNowland]

Recovery is the determinant of how often you will train.

[@RenaissancePeriodization]

Excellent, and very much the case. - Dr. Mike

[@benevolentfitness]

Thanks, Mike.

[@AimForTheBushes908]

This really helped me out! Thank you

[@Walkingstreetswithmatt1989]

Yes I’m overthinking big time watching millions of videos. I have been progressing. I’m hitting each muscle 2x a week with 3-4 days rest for each muscle. I’m doing at least 10 sets per week each muscle and going close to failure on all sets. I’m going up in strength each time I go to the gym

[@jacksonsmallsb5060]

Love that he mentions he loves my country at the start

[@272roby]

I think the best important thing is got a good FEELING about our body self and this is not for beginners

[@andrewglagau8685]

Great education and love all your videos on KZbin. I'm an old bodybuilder from 1977 to 1981 but due to life issues have now just returned to bodybuilding and got a great pump 💪 on my very first session. But now it's been a few months into it and though I still get a great pump by even looking at my equipment ha ha, I still find it hard to get those muscles to grow even with good quality food, sleep and exercise. Even though some days my body seems to get that pumping feeling simply out of the blue while not even doing anything, its like it's telling me "Hey! I want to workout". Any suggestions would really help. I'm taking natural supplements as I've done my homework on all of them for assisting in testosterone levels etc..

[@williamnewsome5169]

Biggest takeaway: Your body is dynamic, as should be your workouts. Periodically, frequency and volume should be changed to reawaken the body's hypertrophy and to avoid going stale. Thanks, Dr. Mike (what a genius that one).

[@jamesrodney9055]

Had to double take thought the title said " How hard to tren" 😂