Build Strength in FEWER Days per Week

[@espenstoro]

MON: Bench and curl WED: Bench and curl FRI: Curl and bench WSM 2023 is gonna be super easy. I'm not going. 😁

[@cyurisich]

Sat: 3x10 lat pulldown rpe 5, curls

[@TheSchyllerwade]

Man I SWEAR TO GOD it feels like every one of your videos were uploaded just for me! Relatively new to your content, but so far I have loved EVERYTHING I’ve seen. All your titles jump out at me. Literally every video thumbnail makes me go “hmmm. Yeah. Gotta watch that one.” Well done keep it up 👊

[@anthonyurso3554]

I’ve been following him for a little bit now. He’s up there. super underrated channel. He’s my go to

[@bensomes7662]

I do option #2: Lower upper lower one week Upper lower upper the other week Love it!

[@ayoubsalah869]

Thank you

[@jugi1231]

Im doing chest/back/delts and legs/arms split that way

[@GregM225]

Yep that’s been my split for years. It’s a great one

[@SLouiss]

Squat and overhead pair well for me from a time usage standpoint. Currently training before work.

[@tangomango2459]

I’ve literally been doing the same thing. Squat, OHP, then hip hinge. All in the same spot. Afterwards I can hit smaller accessories when and where they are needed 😎

[@strongwiseandfree]

I've done that for that exact reason. I even did my OHP sets while warming up my squat, since the correct weight was already on the bar.

[@benjaminwetscher9614]

Just extend the concept of 7 days to 8 days. Meaning alternating between workout a and workout b. Week 1: a-b-a Week 2: b-a-b

[@cyurisich]

I get the whole "do a 9 day split", it makes sense, but it seems like a huge pain in the ass to implement for near on everyone. It's a bit of a shame that humans don't go off an 8 day week. 3 day weekend, of course

[@Guitareben]

It’s super easy, each time you go to the gym just move on to the next workout

[@cyurisich]

@@Guitareben don't think it's quite that simple. For upper body stuff, probably. For hard leg/deadlift/etc days, I wanna plan it around a day where I can just cruise, for the rest of it y'know? I don't want it to line up with my hardest day at work.

[@evilryutaropro]

Lets say your on some kind of S/B/D/O split or something similar. Just take 1 day off after every workout and 2 days off after deadlifts. It’s really not that complex

[@Bombsuitsandkilts]

I really recommend breaking the 7 day week for upper- lower if you have a real busy life, I'm on the military and I never know what I'm going to have to do for workouts it's real easy to just push a work out off by a day then pick up again. Definitely need to be good about logging your workouts though.

[@acidreign6]

Andy Baker barbel 5x5 is my reccomdation for U/L/U/L over 3 days alternating the lifts every two weeks

[@joehill4391]

I'll second this. I have gotten great results with Baker 5x5

[@cooldude70-13]

I like having the flexibility of having 4 days a week. Been doing a 3 day split bc of scheduling conflict. I've been doing squat and bench; deadlift and pull day; and a strongman skill day with a push press, stone to shoulder, and carries.

[@nv854]

Camera keeps trying to focus. Might be a light issue. Awesome video!

[@maxbear4909]

Good advice bro

[@NVMiele78]

Mon (BENCH/SQUAT) Wed (DL/OHP) Fri (SQUAT/BENCH) - WK1 Mon (3x3) Wed (3x3) Friday (4x5) - WK2 mon (3x3) Wed (4x5) Fri (4x5) - WK3 mon (3x3) Wed (3x3) Fri (5x5)- WK4 mon (3x3) Wed (5x5) Fri (5x5) - all the while playing with %RM on the 3x3's perhaps increasing a few percent in weeks 2 and 4 or go for the increase all four weeks depending on how I feel. For the 5x5s I keep things the same and only change percentage in week 3 or 4 again depending on how I feel this time through.

[@reecemorris9820]

I had a dream last night that I was just hanging out with Alex picking his brain about training and lifestyle, it was the coolest. Also, I've been running the minimalist program from base strength and it's been working great. Thanks for the content man, always a pleasure!

[@zed1123]

I saw a comment on another video of someone having a strange dream about eating loaves of bread with Alex

[@karkkimarkkinat2109]

Very gay

[@anneonymous4884]

My time off schedule is weird, so I use PPL on my long weekends and only train the main lifts on my short weekends.

[@TheBenjil]

I do Monday Bench/ Squat Wednesday OHP/ DL Friday Bench/ Squat and then inverse Bench and OHT the next week.

[@thomasmarsh1916]

No vertical pulling? Weighted chins etc?

[@TheBenjil]

@@thomasmarsh1916 Yes of course I was just speaking of the main lifts.

[@SeyaDiakite7]

You are a great human being

[@mach5jeep]

My question is: Why does everyone think they need to take Sat and Sun off?

[@robmahony]

Hangover

[@AnqaOdyssey]

Because I'm exhausted from work and wish to take some actual time off from everything.

[@jayceorourke5672]

I like to train heavy on the weekend with lower/legs on Friday so I can recover in time for work the next week.

[@adrianobernardiprado5033]

Gym closed...

[@TheAyatollahofNofappollah]

Sunday is the Lord's day.

[@HenchPig]

Could this be done with a 4 day program down to a 2 day program? I’m training Bjj 6x per week and recovery is limited!

[@jakebobday3531]

I used to do a 3 day split which would be day one heavy bench speed squats back and deadlifts Then days two heavy squats speed deadlifts and full chest a shoulders Etc…

[@gabornagy9898]

great video, i train like option 2, and works great

[@josephhayes1591]

What's your favorite powerlifting program? Or one that you recommend the most?

[@patale1640]

Texas method

[@andstuff152]

I have this weird work/life schedule where I can only lift mon. Wed. Thurs. Or Mon. Tue. Thurs. So I mainly stick to legs, push, pull so I keep my squats and deadlifts furthest apart. Seems to be working well so far.

[@scottmitchell1974]

I have always needed 9-day cycles for squat and dl while bp goes fine with 6-day cycles.

[@beardSMASH]

Whats your 9 day cycle structure?

[@scottmitchell1974]

@@beardSMASH If this is what you mean... it would start like this and then go in 9-day waves. M - DL ...3 days... Thu - Squat ...6 days... Wednesday - DL ...3 days... Sat - Squat ...6 days... Friday - DL ...3 days... Mon - Squat... And so on like that.

[@beardSMASH]

@@scottmitchell1974 bench and overhead press in between the squat and DLs?

[@scottmitchell1974]

@wadiha Yes, they are on their own 6-day cycle and I do them both on the same day.

[@beardSMASH]

@@scottmitchell1974 cool man. Thanks for the reply

[@AndJusTIceForRob]

Let’s say you work from home. Is there anything saying you can’t do 10 triples throughout the day instead of a grueling session with 3x10? Is there some magical about the overload event of big sets? No one talks about doing a distributed workout scheme bc it’s never been a thing available to us. With a lot of folks teleworking now, I’d be curious to know if doing a set here and there (but the same total work) would yield the sam results? Sometimes it’s hard to allocate a big chunk of time at the end of the day or first thing in the morning.

[@AlexanderBromley]

I've heard small anecdotes about people using this method but I don't think it gets traction because it's impractical for most. I heard Paul Anderson did something like this with a bar he suspended with chains from a tree and I've heard all-day high frequency approaches to grip training and pullups (doing a couple of chins every time you walk past the bar in your doorway). For bigger movements I think the biggest obstacle would be sufficient warmups before each attempt and potential overuse issues.

[@VegetaPrinceOfSaiyans]

Bioneer goes over this.

[@leroyjenkins7288]

Anyone have any suggestions for adapting these principles for lifting every 72rs? I work 48 on and 24 off and can only lift on the off day.

[@John-cena6483]

I'd check out alpha destiny's naturally enhanced, it's two or three sessions a week, with plenty of rest in between

[@farhanhussain_]

You can do two sessions per week. It can be two full body workouts, one upper and one lower, or one pull and one push

[@michaelkklam]

Does it work if I implement Greg Nuckols 28 Programs in a 9-day 10-day period? So that I can perfectly fit in 2x per period for all 4 main lifts (squat, bench, deadlift, and OHP)? That way, the cycle will be lengthened to 5 or 6 weeks instead of 4 weeks.

[@NoLimitsNatty]

👍🏽🏋🏻💪🏽💯✔

[@mattc4266]

Joel seedman can’t do that !

[@tariqo16]

Yeah I’m the first comment

[@dadbod488]

🥇

[@stevesutton772]

There's this uhhh book out there. Its called starting strength...

[@drinkinouttacups2665]

Farting strength if you do GOMAD

[@JosephQPublic]

@@drinkinouttacups2665 - gastrointestinal distress strength 💨💨💨

[@marcuslee7868]

You’re officially my favorite KZbind.. I watch all ur videos my names Marcus and thank u for being my e-coach 🫡

[@christianbolt5761]

I had a client who insisted on an upper lower split, and only MWF. So I came up with a two week split. MWFMWF, where upper was on M and F the first week and W in the second week.

[@AlexanderBromley]

That's a great approach. A/B splits are underutilized.

[@JackedBiker]

That would be fine but I'd rather be in the gym everyday because I have no life and off days are shit