Don't Overtrain - Maximize Your Gains | Lee Labrada's Training Duration and Frequency Tips

In this video, Lee breaks down the science behind effective training strategies, focusing on the perfect balance between intensity and recovery for muscle growth.
Discover the secrets to optimizing your workouts, including the importance of:
✅ Short duration, high-intensity training for optimal muscle stimulation.
✅ The critical role of recovery in muscle growth and performance.
✅ The power of quality sleep (8-10 hours per day!) and proper nutrition for gains.
✅ Rules of thumb for training frequency and duration, plus my personal training routine.
✅ Muscle groupings and training splits for maximum efficiency.
Plus, learn to listen to your body's signals to avoid overtraining and stay on track toward your goals.
Whether you're a beginner or a seasoned pro, this video is packed with actionable tips to help you train hard and train smart. Don't miss out - let's crush those fitness goals together!
www.labrada.com

[@Labrada]

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[@steelphantom9105]

Isn’t Push/Pull quads,chest,shoulder,triceps then hamstrings,back,traps,biceps?

[@dejonnaissed1236]

I like how Lee doesn’t over explain things and keeps his explanations simple, without speaking down to his audience. So knowledgeable and helpful. If this bodybuilding thing doesn’t workout, he’d be a great teacher. 😉

[@wildmike951]

You mean if his bodybuilding thing "didn't work out"....it already worked out amazing. He is one of the best ever. Top Mr.Olympia athlete for years. ( I apologize if you just had a typo, but I didn't know if you are very young and didn't know much about him)

[@Labrada]

Thanks for the feedback! We appreciate it!

[@wasichuwacanta7010]

Hey Lee! Don't know if you'll read this but I had a chance to chat with you way back in June of '88 at the Gold's in Cardiff, CA, when you, Jeff Smullen (the owner of the gym, which I managed), and Berry DeMey (Bob Paris didn't make it) came to the gym on the way back from your M&F shoot in Tahiti. You were the one who explained to me that the typical up in weight/down in reps progression, which I was following, made little sense, and that after a proper warmup, do heavy sets first, then drop the weight and try to keep the reps up or increase them, and 36 years later, I'm still following that advice (and used it to train all my PT clients until retiring in '21). Thank you again, and it looks like you're still imparting practical advice to your viewers, and you still look great!

[@Labrada]

Practical advice never fails!! Thanks for the nice comment!

[@craigleech123]

Mike mentzer said similar 40 years ago , good advice

[@Labrada]

Thanks Craig for watching!

[@paulleclaire2141]

Hey Lee I saw you at a World gym in Emeryville California probably in the early to mid-eighties doing a clinic. You were a civil engineer and I had an engineering background as well so the way you spoke and broke things down just made sense to me. I probably used your concepts and trained based on what I learned at that clinic for 40 years. Probably the best 20 bucks I ever spent LOL. Thank you sir

[@Labrada]

Haha! That's a great story!!! Thanks for sharing!

[@evolverespiritus3990]

Great video Lee. Thanks

[@p-dub7422]

He is absolutely correct! I see people in my gym training for over 3 hours 5 or more days a week. Men and women. When I arrive at the gym they are there and when I leaving they are still working out. Training slow, lifting heavy and on their phones. No real changes in their bodies.

[@eii8794]

It’s fine. They could be in a bar !

[@p-dub7422]

@eii8794 yes, but they hold up the equipment and you can't do your workout

[@Labrada]

thanks for watching!

[@drdentrepair5530]

This is such an informative video. Im ready to apply

[@Labrada]

Awesome!

[@anthonydason7442]

Very Informative and very well explained....

[@Labrada]

Lee is the best at explaining these things!

[@PreMarkHealthScience]

Great words of advice!

[@eliasmiranda5637]

Thanks so much Lee for these tips. Much appreciated

[@Labrada]

Thanks for tuning in!

[@Fronz05]

Great advice!

[@bigdog3495]

Love this channel 💪🏾

[@therehastobesomethingmoore]

Fantastic advice !

[@deansawyer3575]

Brilliant no nonsense advice as always from Lee

[@Labrada]

Thanks Dean! We appreciate you tuning in!

[@hondo3004]

Super likeable. Good explanations. Didn’t feel like he had to cover the guns with childish tattoos. Respect.

[@Labrada]

Thank you!!!

[@URWELCOME]

Helpful❤

[@patrickhughes2455]

Absolutely fantastic 👏

[@darksolara6750]

wonderful as always👍

[@Labrada]

Thanks for watching!

[@therichbuddha3277]

what a clear beginner's guide!

[@fierceflyer5]

Just what I needed when I needed it

[@marktroyer2754]

Good one Lee 👍

[@mikejohnston7806]

Brilliant thank u

[@brianbachmeier34]

We're all gonna make it brahs

[@MrJcaldebaran]

Wow!! Thanks for sharing this quality content. This what we need now a day.

[@Labrada]

Quality is our goal! Thanks for tuning in!

[@user-rb1yf4he9q]

One of the masters of the sport giving sound advice as expected. I might have missed it (will listen again) but high intensity day followed by a med/ low intensity ( per muscle group) is a good way to see progress without over working joints and muscles. This allows the exerciser to stimulate different fibers without over stressing. ( Monday hi push followed by Thursday med push )

[@Labrada]

Thanks for watching!

[@cuitlahuacmartinez3306]

Excelentes consejos

[@cefrayer]

Wow! I've watched thousands (tens of thousands?) of KZbin fitness videos, but this is the first time I've seen you. I would rank you as AT LEAST among the very best, and maybe THE BEST, presenter(s) and communicator(s) in the entire genre. Well done!!! 👏👍👍

[@Labrada]

Wow, thank you for the nice feedback we appreciate it!

[@MrDomestosWC]

There is a huge difference between 45min workout for one person, compared to another. I train with digital weights and basic home gym equipment and I don't have to wait for my next piece of equipment to free up like in a public gym. I do SLOW reps and quick rests (between 30s-60s, depending on the muscle group that I hit). Right now I typically split between upper and lower body. So for my upper body, I'd typically do 24-28 sets total, with 10-14 reps each (I go to failure each ). My heart rate is sometimes through the roof and I don't mind it, higher calories burnt, more cardio, more endurance. I was trained that way by an oldschool pro bodybuilder who used to train and compete in the 80-90s. That was his way. He used to say that if you aren't completely exhausted after maxing out at 1.5hr workout, you didn't work hard enough. His max workout was 1.5hr, period. The guy was not scared of going for a bike ride, doing cardios, and generally speaking taking care of your entire body. When I hit the gym the most common type is: use a machine, do 1 set with 8 reps with ease, rest for 3-5 minutes with your phone or talking to your buddies, repeat. Then go to another machine, wait 5-10min for the machine to free up, repeat the same schedule. 1.5rh later these guys didn't do even half of the effort that I or other hard-working gym folks did within 45min-1hr. That's the reality. But they can brag how they train 5-8hrs a week...

[@user-di5th5zo6o]

Great summary of Mike Mentzers ideas

[@MrSeaneboy]

My question is: for those of us over 60, should we train the same way as our younger self? Concerned about injuries and the resulting long term recovery. Thanks Lee and group.

[@hanestshirtsarecool]

I'll bet it determines how you use to train. Sorry I know this doesn't help But i'm not sure if I buy this anyway. Herschel Walker looks like a Beast and his Philosophy Is opposite of what this guy is saying.

[@bobster9549]

I’m 68 and have been a Nat body builder since about 14. My advice would be to do a simple but very effective split. Monday lower body, Weds Upper and Friday full body. Each takes about just under an hour. That’s all you need my friend and I promise you’ll be amazed, it allows important rest and recovery. Train with time under tension as the priority, never go too heavy or you’ll injure and enjoy the gym.

[@TheGilbalfas]

Good video

[@roadstar499]

I have been lifting for decades and never tryed his push pull split...i always did legs on a separate workout..but at 65 maybe i will give it a try..thanks for sharing.

[@steelphantom9105]

Push/pull wouldn’t you split the legs on separate days like quads with chest,shoulders,triceps and hamstrings with back,biceps?

[@wildmike951]

I believe that Legs should be done on a different day or maybe split hamstrings and quads. I personally do quads with shoulders and hamstrings with calves and traps. Believe me Lee is giving an example here and he used to do legs on a different day. It depends on what you are trying to achieve with your training and each individual has a preference. The most important thing he said is amount of days resting and training. Don't ever train like 6 days straight

[@steelphantom9105]

@@wildmike951 Thanks for your reply.

[@wildmike951]

@steelphantom9105 no problem. Just keep trying different ways to split up your body parts and remember that days off is when you grow. I personally do 3 on 1 off, then 2 on 1 off....Monday, Tuesday. Wednesday, off Thursday Then Friday and Saturday, off Sunday.. Or 2 on, 1 off works well.

[@paularlequeeuw.]

Good

[@jameshigginbothamiii8703]

Well Lee, it appears I "may" be "resting and recovering" for several months. I've had these "minor" tears in my rotator cuff of my left shoulder for about 2 years. The Orthopedist said that surgery wasn't needed just yet, but let him know before our scheduled follow up visit if matters got worse. Well, while performing Hammer DB Curls with 25 lbs. db's this past Friday, I felt a stabbing pain and like something twisted in my upper outer bicep and lower shoulder. After that, I couldn't even curl a 10 lbs db. I stopped my workout ( I had performed 2 exercises for both triceps and biceps, total of 7 sets...the left bicep had pain in it while performing these exercises: cable EZ bar curls, preacher machine curls). I'm hoping we can get an MRI on that shoulder this week and find out whether or not I've torn the tendon completely or is it still "in tact" somewhat.

[@leelabrada9129]

James, sorry to hear about your injury. I agree that stopping was the best idea, and you are correct in getting an MRI immediately, in case something is torn and you need surgery. Time is of essence. Good luck and recover fast!

[@jameshigginbothamiii8703]

@@leelabrada9129thank you. I will do what I can as fast as my shoulder allows. Appreciate the kind words.

[@wildmike951]

​@jameshigginbothamiii8703 hey buddy. Don't let your doctor talk you into physical therapy 1st before you get the MRI. The therapy can cause more damage. Try and get the MRI 1st because it will tell you exactly where you are at. The problem is that health insurance companies are now pushing therapy 1st before they give clearance for the mri....it's all about the money. Make sure that you tell your doctor that you prefer the mri 1st and maybe he can write something in the file to get it done. I have been through all this. Good luck

[@jameshigginbothamiii8703]

@@wildmike951 had the MRI done this morning, my doctor's appointment is April 16 (earliest date unless someone cancels their appointment). From what I am told, my doctor is one of the best around. He's already mentioned surgery, but stated it wasn't necessary for now...this was before my incident this past Friday. I don't believe it'll be too much of a recovery since I'm pretty much using my arm "normally," just not lifting or pushing any weights, cardio only until further notice. Thanks for the advice.

[@wildmike951]

@jameshigginbothamiii8703 good luck. I'm glad that you had the MRI because it really is like the blueprint to see everything that you are dealing with.

[@raider1628]

Hey Lee great video! How many sets were you doing per muscle group, also how many different exercises per body part? Thanks Lee!!

[@analogcrunch4716]

All the old school greats trained the same they do 3-5 work sets of most likely 8-12 reps and usually touch regular failure on a set or two per exercise. 2-4 exercises a body part

[@stephe5609]

Hi Lee, Great insight and thought from a champ as always. The split is really fun and something (if I remember correctly) some of my other heroes have used I believe (Jim Haislop, Frank Zane, Chet Yorton). A question though: How about the setup for the split? I mean amount of exercises and sets? It's a 2 day split so I guess something like 2 exercises for all body parts except back and legs which usually get 3 if I'm not mistaken? Final point: How come push/pull-guys seem to enjoy playing music? You yourself is a really good guitarist (I really enjoyed your album Eternity), Frank Zane plays a lot of harmonica and Kevin Levrone is also a guitarist and singer if I'm not wrong. I myself have always loved push/pull workouts and is a massive Mike McCready (Pearl Jam)/Strat fanatic;)

[@mikerusso4001]

Yo my brother, I just turned 67 years old and I’m in the gym just about every day doing a different body part Been doing this for many many years I’m in and out of the gym in an hour or less

[@Labrada]

that's awesome!

[@jesse9816]

Hi Lee as always a great video,, those high protein snacks between meals that you mentioned,, do you sell them? Or how can I get them? Cuz I don’t trust much what a lot of companies sell out there,, and I always have you as a truth worthy source. Thank you.

[@Labrada]

Yes! We sell ready to drink protein shakes and powders! Check it out, www.leanbody.com

[@jesse9816]

@@Labrada oh I got the protein hydroxide isolate from u. Chocolate peanut butter,,, when u mentioned snacks I thought u meant something else,, like a protein bar,, or some like it,,, my bad 😀well thanks anyway,, your protein powder is the only one I use,, the hydrolise one.

[@outdoorsman9384]

Great Lee, so your saying your doing the push movements Monday, the pull movements tues, then take wed off then repeat Thursday and Friday? Thank you Lee

[@leelabrada9129]

That’s correct. I have found this to be a useful split when people are starting out, and especially if they’re short on time. As you progress, you can advance to more complicated splits.

[@outdoorsman9384]

Hay Lee I was just making sure, I'm 60 now, been training pretty much my hole life , I have been doing a similar split for a couple years now, do you believe I would do better just doing body parts once a week now for maybe better, possible growth again? Thank you Lee, you always been an inspiration too me my hole life, thanks again.

[@we7shewe7she67]

What if i am training for fitness ... just having good looking healthy body ... not bodybuilding ? How should the training be ? In terms of intensity and reps ?

[@majungasaurusaaaa]

1 min rest is fine if you're doing high volume and not going anywhere near failure, leaving 3-4 reps in the tank. Try going to failure or only leaving 1-2 reps and 1 min will be woefully inadequate for even those with great work capacity.

[@user-tj5hs8lg7r]

Exactly! If you are working to failure in the 5-8 rep range you should rest at last 4 minutes before performing each work set. You can rest 1-2 minutes between warm-up sets but you should rest 4-6 minutes before each work set to failure that you perform.

[@skipcanne5883]

Loved your video could you talk about volume

[@Labrada]

Noted!

[@manrex5238]

Hey Lee do you have a book written by you about all this? If you don’t can you write one? Thanks

[@Labrada]

He does not! We will bring up the idea!

[@fivestarconstructionllc7430]

Sounds like Mike Mentzer’s HIT program.

[@user-tj5hs8lg7r]

This was his very first HIT routine, the one he used in the late 70s when he was competing, but he split it into legs/chest/tris one day and back/shoulders/bis the other day. This was his best HIT routine in my opinion. His training once every 4-7 days which he prescribed in the late 90s was too much rest and too infrequent and was sub-optimal, as one should train at least 3 times a week.

[@toddhickey1956]

Would cardio day count as a training day?

[@spurzo-thespiralspacewolf8916]

Longer rest periods 2-3 minutes have been proven to be more effective than shorter rest periods according to latest research

[@geraldvounas2452]

💪

[@alexharalambiev2873]

Can't imagine doing back, bis and legs on the same day. Way too much for me.

[@sircefiro]

I'd say he meant back bi's tuesday, weds off, legs thursday, maybe push legs thurs, pull legs fri but a bit more info on the actual programme would've been good

[@garyshilton9502]

No mention of steroids for helping with growth and recovery He talking natural or enhanced trainers?? And didn’t he say back/biceps/legs in one workout No way. Surely he meant push/pull/legs?

[@hanestshirtsarecool]

What about Herschel walker? This guy does thousands of push ups a week And doesn't really leave much time to recover.

[@kebigelow97]

If you need a day off, take a day off and pick up where you left off.

[@AleksandarPopivoda]

Sorry,but I never met anyone who train back, biceps and legs together. No way.

[@RodSherwood1]

You cannot overtrain, you can only under eat.

[@steelphantom9105]

Is that actually true?

[@randallflores-qr8cs]

@@steelphantom9105That's an old quote from bodybuilders back in the day. Unless you're already at their level and on a steroid cycle, that is stupid advice!

[@steelphantom9105]

@@randallflores-qr8cs I thought so just wanted to make sure.

[@stevedow9076]

And under sleep.

[@tektoniks_architects]

Wrong

[@congueror5047]

Great Master 🇹🇷♥️

[@Labrada]

Thanks for watching!

[@congueror5047]

@@Labrada İ RESPECT YOU ✌️🇹🇷💪❤️

[@scott7684]

people untrained lol mfer overtrain lol please

[@imemailingmybrother]

If you are training hard, you will need more rest time than 1 minute between sets

[@Labrada]

Everyone should definitely rest the amount of time they feel is necessary! This can certainly vary!