How Many Workouts Per Week Will Maximize YOUR Growth?

[@Iron.Historian]

I train 16 sets of chest on Monday then take 2 years off to maximize recovery

[@littlelebowski7714]

Sounds like a plan

[@ryguywest]

Followed up by an 8hr arm day then two more years of rest?

[@valoranttv1856]

Release the new doc while you're recovering then 🤣

[@TheGhostofMississippi]

😂😂😂

[@lilcj2014]

I personally do 100 sets a day per muscle for 7 days a week. I turned green and angry and now i think i star in a movie.

[@lucasmaniccia5132]

I workout 8 days a day

[@Thinekindred]

Jack Hanma is that you training 28 hours a day?

[@JackCarsonite]

Drinking and training isn't ideal 😅

[@aaronking9332]

Nice! I like the cut of your jib 😂

[@vitusoltmanns8099]

You mean you don't workout any day, so not training can be squeezed into one day with some years of experience, right?

[@obarbeito]

😂😂😂😂😂😂

[@wowrada]

10 sets per muscle group per hour. 24/7. 365 days a year. 1 day sleep every 4 years

[@Jet_Rod_94]

That's a whole lotta shakes, brethren.

[@erykaldo2l270]

You are on that Rich Piana program i see

[@paulsacramento5995]

Rest day is Feb. 29th.

[@themschwitters]

Wow crazy we’re on the exact same schedule

[@wowrada]

@@themschwitters no hours off!

[@jasonshults368]

I'm up to 78 sets per body part per day. Arms now at 38", legs at 56", chest at 108", and I've grown to over 8 feet tall. Volume works. Trust the science.

[@TheKurtPrice]

built like a One Piece villain.

[@Jay-tp2di]

Sorry brother but that's not enough volume you're tiny with those measurements

[@FromDesertTown]

Wow, you beat Greg Valentino! Who needs synthol when you can train for 100 hours per 24-hour day? Time travel training, it's the future bruh!

[@MikeReed-pf3db]

Hang from the monkey bars with make weights on. You’ll get taller

[@reyrox3274]

Yeah, but are you growing where it counts ??!?!?

[@DILFDylF]

I've been progressively overloading my rest times. I can now tolerate months between sets 💪🏼

[@Taquilou]

This one is actually funnyb

[@lubdes]

Niiice

[@meatwax]

I train every other day, rotate muscle groups. I noticed diminishing returns on training 5x a week. So now it's 3 or 4 days. My joints are grateful.

[@chuckjammy9251]

Exactly what I do. Push & quads/hams/glutes, day off, pull & forearms & calves, day off, repeat

[@papaspaulding]

I do the exact same. also having that buffer of a rest day between each workout takes care of systematic fatigue and allows me to go all out on intensity with volume on those days so the volume balances out about the same whilst not feeling beat up and also having more time free

[@AArmstrongC]

Same here: upper body, rest, lower body, rest... then repeat.

[@Aztesticals]

I do 6 or 7 a week. But 1 day is just doing a basketball game at the nets under the track. 1 day is fully streaching and yoga. And 1 day is exclusively cardio to improve my heart heath. So i do muslces like 4x a week. And just be active other days. I work on campus so i just go to the gym to do something for at least an hour a day

[@JE007]

@@chuckjammy9251 Just wondering if you do any cardio on your days off?

[@alanrobertson8626]

I had to go to bed after the intro. I can't have this level of hype before strine bedtime. I will watch it before the gym tomorrow.

[@maxnovax3948]

I knew a high level powerlifter who changed his lifestyle, took up serious bike riding, cut back to one intense weight training session per week, lost 25 lbs and went down to about 80% of his peak strength [ still really strong ] and maintained that long term while getting super fit and lean; only eating 3 times a day instead of 6, no "supplements" anymore.

[@ryanbourgo4660]

I’m 41 and started working out again a few years ago after an 18 year hiatus. I’m married, have kids, a normal job, etc. I find that 3 hard workouts per week is all I need to continue to have sufficient gains and look good, while also not burning out and feeling overwhelmed. So the answer, for me, is 3x per week.

[@JasonNicholson-y1o]

Is that full body, hitting all muscle groups 3x a week?

[@tpl145]

@@JasonNicholson-y1o I'm not @ryanbourgo4660 , but I totally agree with him, I'm 43, started lifting few months ago (never have been at gym before), 3 day training per week, 2 hour sessions (30 min warming up/30 min cardio at the end, 1 hour working with weights), standard 1 day chest/biceps, 2 day back/trceps, 3 day legs/shoulders. Gained 12 kilograms in 3 months and lost belly fat, for now see no reason to spend more time at the gym than 6 hours a week.

[@notyou16]

I just started again a month ago after many years. Started with 3x hard during the first week. Carried on with 4x upper lower to spread the fatigue. The volume is the same between that first week and the next. After this video I’ve been thinking of going on a 3x upper lower upper, then lower upper lower on the next week. Less volume but enough to still make gains and have time for friends, family, other sports and activities, and rest

[@patrickjulius7352]

@@notyou16that’s what I do. It’s been good

[@bharath2410]

My solution to this problem: Just do the upper-lower split. Take as much rest between the sessions as needed. Sometimes I take 8 days to do a complete cycle of 4 sessions, sometimes you get it done within 5 days. Neither can I magically create free time nor can I heal myself on command. So If I'm both free that day, and recovered, I go to the gym that day. If not, then I don't. This ensures that I'll be training as frequently as I can. No missed workout, no workout when unrecovered. Problem solved.

[@PaulRamen]

Even at 4x per week I find it hard to have every muscle group get 10 to 20 sets if I want to keep each session close to one hour. The neat thing about 6x - even though overkill - is that it makes it really easy to have each muscle group trained twice

[@RayJackson88]

Are you counting Dr. Mike's newly discovered "half-sets" for ancillary groups?

[@rx0102]

@@RayJackson88Clearly you mean House of Hypertrophy

[@OliviaBloomLuxuryCo.-hn1do]

I’ve also increased from 4days to 5days in order to get each muscle trained 2x/week

[@user-xg9wb9zs7j]

me too i do 6 sessions a week to get each muscle group trained twice, 16 sets approx per muscle group per week, wondering how i’d get this down to 5 sessions per week

[@1337skillzor]

more compound movements could also help

[@Sp3llbind3r05]

Tldr 1. More training sessions = more gains (has diminishing returns) 2. Guideline Beginners - 2-3 x week Intermediate - 3-5 x week Advanced 4-6 x week 5. Intensity of workout matters (varies from person to person) 6. Most efficient # of sessions per week is one that you can stick to!

[@urpoturakainen4958]

More training sessions = less recovery = more gains? I find that a bit confusing, while it has been told, that you should not be training with sore muscles, because soreness is a sign that your recovery isn't ready?

[@andreigeralt7321]

Thanks for the summary 👑

[@MikaMikaMika89]

I do 5-6x a week because it stops me killing somebody or myself. I just love lifting. Any day I don't lift is a sad day.

[@boicutt]

Right there with you

[@zaqk30063]

I too am a public safety hazard if i dont hit the gym

[@weirdo70615702]

Guys we need to get therapy just in case they close the gyms again

[@fatiryamin3927]

@@weirdo70615702nah, we just need home gyms

[@User-54631]

Someone needs a hug

[@meerkatmatrix]

Holy shit that intro is my exact reasoning for hating that saying lol! I usually only get to go to the gym 4 times a week because I'm legally blind (can't drive) and my gym partner refuses to go more than that, so I always push harder than I probably should. I'm working on building a gymnast frame outside so I can sprinkle in so calisthenics on the days I don't get to go.

[@jamal-nk2hg]

youre a beast bro, best of luck!

[@enriquegabriel7708]

Keep it up!

[@davidcohen7881]

Get some weights or bands to use at home.If you have room for it, get a Pull-up/Dip tower for home to keep in your garage. Do exercises that require gym machines for the days you can go and do the rest on the days you can't get to the gym.

[@Tileman69]

Same.

[@xKarenWalkerx]

@@davidcohen7881 I second this, get some weights and bench and do shoulders twice a week if you want a gymnast frame. Lateral raises are king. The dip stand also can train triceps and chest.

[@supercowgaming]

I was about to sleep then got a notification for an RP video. Just got hyped to work out even though it's midnight lmao

[@iRedCatFitness]

@@supercowgaming RP videos are the best pre workout supplement. 💪🏼😎👍🏼

[@jarlwhiterun7478]

Terrible time zone

[@Just0wnedEsport]

Asia Pacific comrade

[@supercowgaming]

@@Just0wnedEsport my man

[@eduardoguevara7880]

Reduced from 6x to 3x to fit my training into my current life season and still seeing great gains. Had the same irrational fear of losing gains at the beginning. This video confirms the results I’m seeing. Thanks Dr Mike 🫡

[@AZ-gs6hj]

I am worried about going from 6x to 5x lol. I think the extra rest day will be very beneficial though.

[@FullyLooted]

Going slow on the negative has completely changed the game. It’s not even close

[@roninmarketingproductions]

No one ever taught me that until Dr. Mike. I was wasting so much time at the gym.

[@gustavofagundes8994]

@@roninmarketingproductions you have sex at the gym?

[@Soccasteve]

How slow we talking?

[@steelparagon5868]

You really just need to go slow during the stretch.

[@GentlemanEDC]

@@Soccasteve4-6 seconds, 1 second pause, steady concentric

[@Greydon.Fit1]

I have learned an unreal amount over the last two months of watching your videos and have gained so much knowledge. I really appreciate how you article and simply the very complex world of training for people who have little to no knowledge but make it interesting for people who are, and ill use your term, intermediate to advanced in this world. I have been working out for five years now after "retiring" from football due to injuries and allowed myself to gain 50 lbs of nothing but fat. My diet was trash, training was dumb, and had 0 drive. I am almost back to my playing weight of 260 lbs after being at 310 lbs in 2020 and am working to lose 16 more lbs and begin a maintenance phase at 250 lbs. I want to use your app to begin a bulk starting November 1. Thank you Dr. Mike.

[@frqncymusic]

Hah, I was looking into this earlier for my own research. Great timing & great vid. PS - for whoever's doing post production - audio is a little too compressed (did a quick check in ableton with the vid). pointing it out because it can cause some people's ears to get fatigued quicker. Cheers

[@greatlakessurvival8188]

That transition to the Rp hypertrophy app was smooth af!!

[@gantz7386]

10:17 The amount of self-control exhibited by Dr.Mike just in these few seconds is new territory for mankind.

[@takeitzenman7894]

Your ability to break down topics while providing great illustrations....just perfect. I can see why you were a professor. Great stuff as always.

[@captainobvious8037]

I'm still going for the good ol' Pull - push - legs - rest - repeat. That's basically 6 workouts in an imaginary 8 day week. I seperate pull day from leg day, simply because of the hamstring activation during DL and i got a weak spine, so seperating leg day from DL and other standing exercises in general is important for me. I think i can run this program for life.

[@Nocturnal2010]

I work a 9hr shift in a factory and have 3 kids. Having a gym in my basement is the only reason i get in my workout without rushing against the clock. I can easily make adjustems if im low on time 💪🏾

[@JessieJoseph-y1w]

Is it a budget gym? How much did you invest in a equipement?

[@Nocturnal2010]

@@JessieJoseph-y1w idk what I spent. I just buy what I want

[@Nocturnal2010]

@redcenturion88 I'm also not a pro either so there's equipment a gym would have or a pro would need that I dont

[@vec0013]

@@Nocturnal2010what do you have?bench press,dumbells,power rack?

[@maegnificant]

Better than a 3h shift with 9 kids

[@jaquepelser3368]

Workout Wisdom: Unlock Your Growth Potential! Hey, fitness enthusiasts! Let's get real about workout frequency! Dr. Mike from RP Strength has got the scoop, and we're summarizing the goodness with a side of humor! _The Frequency Formula:_ - _2-3 times/week: Beginners' Bliss_ - Congrats, you're off the couch! Two to three times/week is where the magic starts! - _3-5 times/week: Intermediate Insights_ - Slow and steady wins the race! Train between 3-5 times/week for consistent progress. - _4-6 times/week: Advanced Acceleration_ - Best gains ahead! But don't overdo it; 4-6 times/week is the sweet spot. _TIP: Be Realistic, Not a Hero_ - Only commit to days you can actually show up (no ghosting the gym!) - Check those green boxes to feel accomplished (it's the little things!) - Never overcommit; consistency is key (don't be a workout warrior, be a workout wise-guy!) _Pro Tip:_ Wish you had a personal trainer in your pocket? Dr. Mike's got you covered! (Just don't expect him to spot you on the bench press) _Common Mistakes:_ - Overcommitting (don't be a hero) - Under-recovering (rest is key) especially for beginners - start with a manageable volume and gradually increase the intensity over time - Inconsistent showing up (just show up, bro!) _Fix:_ - Be realistic about your schedule (life happens!) - Prioritize recovery (your muscles will thank you) - Show up consistently (even if it's just 2-3 times/week) There you have it - the workout frequency lowdown! Remember, consistency and patience are your BFFs in the gym. Stay committed, and the gains will follow! Share your thoughts on workout frequency in the comments below! Now that you know the secret to workout frequency, get out there and crush your fitness goals! Share your progress with us and tag a friend who needs to see this!

[@CouscousEnjoyer]

Ai

[@drmonkeys852]

Thanks Chatgpt

[@1337skillzor]

that's actually a really great summary of the video, AI or not, cheers!

[@notkenoagain]

Thank you so much for this video Mike! I just got back into the gym about a month ago and I've been wondering between 3 or 4 days a week. Really awesome clarity on all aspects, appreciated!

[@Steeveyboy]

Honestly I've come to the point where I've realized im not going to follow a structured routine. If I want to hit legs, I hit legs, if I want to do all upper body, i do. If I want a rest day, I take it. I need it to be enjoyable and my schedule is flexible enough to allow me to

[@AlastairMcDermott-c9e]

Love it! works for me by the end of week I just train what doesn't hurt..most of my plans get shifted just due to how busy the gym is I'm just not stressed just turn up an hit something 😂

[@iRedCatFitness]

Video dropped in time! Thanks for uploading daily Dr.Mike. I consume RP videos pre and post workout. 😂 Going to sit down and enjoy this video with my post workout breakfast. 🍳🥓🌮 *STAY PUSHING GANG*💪🏼

[@Soccasteve]

Just bc you lower your training frequency from 5 to 4 doesn’t necessarily mean you’ll make slower gains. The only issue with less than 5 days a week is you have to start jamming more work into sessions which makes it difficult to hit every body part equally. But I believe this to only be a problem with more advanced lifters who are training for bodybuilding and trying to hit major muscle groups as well as the minor ones (calves, abs, forearms, neck, etc). You should still be able to hit the major muscle groups (chest, back, legs, shoulders, arms) just fine with 4 days per week. The issue when you’re more advanced is actually recovering from all of the work. An extra training day may be enough to keep you from recovering and not worth the increased attention you can give to those muscle groups.

[@nates5703]

I agree. The only realistic way to get to 5x per week is to start breaking down your routine into more and more narrowly focused muscle groups. And, really, what's the point? You can get your weekly volume done in 4 days easily and take the extra day for rest.

[@Soccasteve]

@@nates5703 Yeah that's my opinion as well, I've never seen a benefit to going above 4 days. Some guys just really enjoy being in the gym, I do too, but progress is number one. Random, but are responses to comments no longer appearing in your notifications? Mine just stopped like a week ago randomly.

[@nates5703]

@@Soccasteve I still get them it appears.

[@Nick-B78]

As someone coming back to training after a long time away from the gym, I’m currently following the full body session you put Nick (RP CEO) through in a dumbbell-only workout and I’m seeing amazing gains in just the first 5 weeks and I’m currently doing it around 3 times per week but on a 2 week schedule. I struggle with the pressure of scheduling though when I start something like this so right now I’m basically trying to do the workout every other day because currently my muscles are pretty much recovered (other than my hams!) 2 days later.

[@feelingthislife]

Dr Mike is thaaaaa maaaaan. Just got HP app yesterday. First time using it today. Love it. Super detailed. Easy to use. Customizable. A+

[@jonahswinton8102]

I’m an intermediate and I train 7 days a week because I have no time after work to go to the gym with my wife and kids, so I wake up at 4:30 to work out before I go to work. My problem is that if I sleep in on weekends and go during the day, my sleep schedule gets completely derailed and I end up going to bed way too late and sleeping in and missing sessions on Monday, Tuesday, etc. I definitely don’t need 7 days to make gains, but it’s the consistent routine I need.

[@zeni2432]

Go for a walk, do something mentally draining. You need rest days to grow your muscles and rest yourself

[@alberts9781]

5:55 LEAVE MY MAN LANCE OUT OF THIS, HE IS TRYING HIS BEST

[@KaosJunkie]

I love how it was I'm just going to stroll around 🤣

[@MiguelMedV]

The gym community indirectly calling out Daddy's Ca$h lack of driving skills, gotta love it 😂💪🏼🔥...

[@doodoodot]

i've only been here about 2 weeks, and in my first year training. Super informative, i feel like i'm getting a lot out of your videos sir. Keep it up.

[@vitusoltmanns8099]

I started 12 Weeks ago, thanks to this channel after about 2 years of fucking myself up with eating shit and depression and lost around 13kg And I to follow Dr. Mikes advise on making it easy i train every second day so im working out 3-4 times a week and have no problems whatsoever keeping it up. Thanks btw Mike, for all your work and heartwarming goofyness with top notch infos. You broke a lot of stigma and thought barriers for me all this I HAVE TO I MUST I NEED TO no mfucker you need to chill do the basics and train smart and hard. No Low Carb no i have to train every day or i waste time, no bullshit. And im feeling better than ever, despite being around 30kg above my former best weight and state of feeling.❤

[@CouscousEnjoyer]

W mans, youll be jacked as a kangaroo in no time

[@whatasound9747]

I started about 2 1/2 months ago (4-5 times a week) am enjoying it greatly and just got some information I should better have heard of but wasn't really aware of some questions. Thanks for this one Dr Mike!

[@jckelley10]

I am 66 years old and I started lifting weights for football when I was 13. I have been off and on with training over the past 53 years due to arthritis and various injuries. I was a high volume guy for many years but I haven't made much progress in recent years. I worried about sarcopenia and I was definitely seeing loss of lean mass. I saw some of Mike Mentzer videos start popping up on YT and thought I would give it a try. I have made great progress since I started in April of 2024. I added 160 lbs. to my squat and similar improvements in all the exercises from Mike's HDT program. I see improvements in strength with every workout. I have never taken steroids and I am often sore for 3 to 4 days after each workout. I wonder if natural training requires more recovery and that is why juicers do better with high volume. I feel like I finally found the key to progress for me. Your Experience May Vary.

[@NeverComplyEver]

Thats exactly it. Before I got on TRT i could barely lift 3 times a week because of the soreness.

[@JdotCarver]

Wrong Mike my dude. This is Mike Israetel.

[@svendragon8139]

These guys are very anti-HIT, but it's a periodization that works and should be incorporated

[@Ghruul]

I've had the same experience - that I've improved massively with this training style. RP and mike israetel together with many others like to look down on mike mentzer and call his training style suboptimal. More volume is better, they say, and technically they're probably correct. But I think the reason why mike mentzers training style works out so well is that it induces a change of mindset where you don't just mindlessly do 3x8-12 anymore. Focusing on one good set with lots of reps and/or a longer duration for this set will often start a prcoess of really improving one's technique, leading away from egolifting. I've improved my technique so much that with many exercises I end up sore 2 days even after 1 set, with others I introduce an extra set and I'm good to train at a quite high frequency during the week

[@FromDesertTown]

1) Absolutely, natural training requires more recovery time. High dosage AAS reduces recovery time from avg. ~48 hours to avg. ~24 hours. 2) For arthritis, have you tried curcumin (turmeric extract standardized to 95% curcuminoids)? It is an amazing anti-inflammatory, found to be as effective as NSAIDs like ibuprofen. It's much more expensive than NSAIDs, but it also doesn't have the side effects of NSAIDs like ulcers, so you can safely increase dosage if needed. It has done wonders for my knees! 3) The research I've done led me to conclude that it's generally fine to work out when still sore from the last workout, as long as it's not a sharp pain indicative of injury.

[@trashnpc2135]

Trying to get back into routine of the gym, and this actually kind of lowered the mind games I have with having to balance between family, work, other hobbies and training. Less pressure and stress of needing to go 6 days like I had before wife and kids. Thanks bruv

[@arodderz]

I workout when I sleepwalk to efficiently maximize my time. Then for cardio, I do karate in the garage and taper off by playing my drums. Also, I walk the long way home and avoid playgrounds💪💪🤙

[@justina5588]

Super informative intro, thank you Dr. Mike

[@vorsillionx]

As someone who works night shifts, I find 3x full body is the best with 4 days of rest. Night shift is brutal to the body and I prioritize rest days due to it.

[@hanlosingit]

You do you man, night shift is brutal af. Been there.

[@bazifist]

Thanks doc, this is exactly what i needed today! I've been overthinking it lately and it wasnt really fun any more

[@GregGrude]

This video is an example of why I watch your channel religiously.

[@Ssjgnolan]

After watching the latest video ft Milo has made me evaluate my total set amounts. High volume is key as long as you can recover. It really made me start counting my sets and .5 sets for my muscle groups as a whole.

[@mkm7251]

Thanks for this, Dr. Mike. I’m a package car driver, so my job is super physical with constant climbing in and out of the truck, lifting and lowering packages of various weights and sizes. When it comes to training I have a hard time being consistent because the job takes such a toll, so knowing I can make gains even with twice a week is a blessing.

[@darren6202]

Unfortunately for me, i dont have a 'super' physical job. Its only physical. POV: How do you jump from physical to super physical?

[@MiguelMedV]

​@@darren6202 (You mean "P.S"? "POV" is something else). I think "super physical" means that the effort is really big and constant during the whole shift...

[@darren6202]

@@MiguelMedV You get 2 points for picking up the error i realised on posting. You get a point deducted for being a 'super' pedantic twat.

[@Card_guy1]

Great vid Mike good work

[@stevep4236]

4.5 times a week is a good number for me

[@Shelleyb4028]

Thank you so much for this breakdown!! Very helpful info as a beginner

[@chintantiwari7714]

Came for the advice and wisdom, instead I just came for Dr Mike. You are welcome, sir

[@nomadman5288]

What happens between you and Dr Mike is none of our business...

[@Krmyas]

His smooth and shiny balled head is shiny for a reason.

[@bastipear2864]

I just came for dr. Mike too

[@AArmstrongC]

This video is gold :) Thanks Mike!

[@grendel7716]

If you didn't die, did you really train?

[@Stephengirty]

12:07. Great transition Scott!!!

[@SPFAlpha]

8 days a week works for me

[@OhSjit]

I workout 6 times a week, or my schedule goes: Monday: Chest and shoulders Tuesday: Back and Arms Wednesday: Legs Thursday: Rest Friday: Chest and shoulders Saturday: Back and arms Sunday: Legs Monday: Rest. Always 3 workout sessions, and then a rest day. I always go for 2-3 reps left in the tank at my sets, and sometimes I go for failure.

[@csabraxas]

Thats perfect.

[@jamesnichols5998]

Why not just live at the gym

[@MiguelMedV]

Best comment 💪🏼🗣️🔥...

[@arthasis1337]

7:23 I knew this but needed to hear this again. I’m 31, 6’2”, 210, 12% body fat with like 4-5 total years of lifting under my belt depending on how you count my injury history and time off. I also just had a kid and work a super demanding job. 3 times a week is all I can manage, and I sometimes get frustrated because I know I can do more, but I also know it’s enough and should be happy I can even manage that

[@Pr4Hypertrophy]

Muscle Moses, here to share the word of big gains! Since following this man, I have gained 20 pounds of muscle and become NASM certified, now with plans to complete in my first show next year. I still have a long road ahead but i have this big MFer to guild me. You make a massive difference in folks' lives, Doc! anyone else, keep listening to this man he will get you where you want to be.

[@tidasium1785]

I myself went from 6 days down to 5 days and now that I have two full-time jobs, I'm lucky to get three 3 days a week at the gym. So I have somewhat adopted the PPL type of workout

[@BUFFALO_cougar_slayer]

The seven-day week is arbitrary, so there’s no reason to be beholden to it as a rule insofar as aligning your training schedule to it unless it’s necessary to make it fit the parameters of your lifestyle. Heck, our entire calendar is arbitrary and only loosely rooted in any logic in relation to astronomy. Rather haphazard, really. In fact, J.R.R. Tolkien’s proposed Shire-calendar makes even more sense on *Earth* Earth than it does in Middle-earth. What has 20 years of training led me to believe the best split is? On-on-off-on-on-off, repeat. So, on a biweekly average, that’s 4.5 times a week weight training. Occasionally, as needed, I’ll throw in an extra off day, which is a non-factor, since we’re not beholden to Monday being chest, Tuesday being legs, or so on. Why lay out a schedule where, if you need an extra day or two to rest, you have to either skip the days you missed or rearrange the days wholesale? Makes no sense. Yes, Monday as chest day is bro tradition, but traditions-like rules…(and laws🤫)-are made to be broken. If I’m not mistaken, Dr. Mike does the same exact on-on-off-on-on-off schedule I adhere to, and with the same extra-day-as-needed caveat, so there must be something to it if he thinks it’s optimal, too 🤔 (I personally like upper-lower-off-upper-lower-off, but this is largely, as Dr. Mike likes to say, dealer’s choice

[@claw98176]

I think this works well if most of your days look the same. But, for me, there are certain days in the week that are much better for fitting in a workout. Removing the mental load of trying to fit a workout into a day that is already crazy busy means I'm much less likely to miss one. Totaly agree that adhering to the seven-day week is not entirely necessary, but I also wouldn't say eschewing it is always ideal. Dealers's choice here, too!

[@LUKA_911]

Ive found that floating splits work better for me as well

[@BUFFALO_cougar_slayer]

@@claw98176 I think it works well if you’re someone who’s regimented in his or her lifestyle. As in, whether you work or you’re off, you go to bed at the same time every night, get up at the same time every morning, eat meals at similar times every day, etc. If you get up at 4 AM every morning, train at 5:30 on training days, and don’t work until 9 on work days, it’s no factor. This lifestyle isn’t for everyone, nor is it ideal for people who are on call. But I don’t necessarily think it’s any better than having a set schedule. Really just depends on the person and the life situation, I suppose

[@2greenify]

The 12 months in a year, seven days in a week or 60 minutes in an hour are not arbitrary. But nothing wrong with planning in different time periods.

[@user-wk5yc7eb7t]

I have been thinking about moving to this method, two on, one off, for a four week cycle. I have only been reluctant because I like the non-negotiable style of mon-fri workouts I do currently.

[@Phaseish]

ddude lol i flinched with that transition you scared the fuck out of me. please do a video on how muscle memory for losing then coming back works !

[@srleplay]

For me it depends heavily on the phase, usually main is workout every other day, cut is 4 workouts (rarely 5 at the end) and mass starts at 6 and goes all the way up to 11, but after 20 years of pretty serious natty lifting I'm legit advanced and can't make gains unless all stars align, I'm in surplus, get all the protein, plenty of extra sleep, crazy intensity, serious volume and sacrifice a goat before I start (for protein LOL)

[@anVbIIs]

I can't thank you guys enough for the knowledge. Normally people would have to go to school by themselfs to be as educated as you let us to be

[@nicholaskendrick8967]

Depends on your job if you’ve got a physical job like scaffold builder which I do or carpenter etc you are already stressing your body I Found twice a week to be the best for gains doing four times a week wrecked me

[@ThunderChickenBucket]

I subscribe to the gym of life man. If I see something heavy, nothing can stop me from bracing well and picking that shit up with a good contraction at the top, pausing, then setting it down with a nice controlled eccentric. 24/7 life's a gym get out there baby.

[@thephapster]

Guys stop stressing over too much of this. Your muscles cannot count reps or days of the week. Just train to 0 RIR or failure and train again when you're not sore and recovered and you'll be fine.

[@BPFACTS88]

technically untrue

[@lull3351]

Failure has a high fatigue to low stimulus rate along with the potential injury from form breakdown. Greatly increases your recovery time between sets and outside of the gym. It limits the amount of good sets you can do and it leads to marginal if not negative results as a result. Also Soreness doesn’t necessarily decrease your ability to do workload.

[@ssisk87]

This is fucking great man, I've focused on my weight loss these past two years and am finishing out my weight loss at around 160-ish Ibs (190 now) by the end of the year and starting to think about my gym planning and how to plan diets for it and this video and this channel pops up, thank you dude, give the guy who used to be the 366Ibs doughball with no want or intention of working out the knowledge I need to start down that path right when I need it, great timing...

[@LUKA_911]

Whats up with the audio this time? Almost as if theres echo

[@therefiningfire]

A video on benching and not destroying your shoulders would be stupendously helpful. I’m not sure where to message you with requests or suggestions. I spend a lot of time at cigar shops and all the old gym rats primarily complain of destroying their shoulders benching. It has made me apprehensive about training to get big. I’m a lean 235 just from construction work and I would love to get bigger but not at the expense of having my should popping out when I’m 55. If you read this, I thank you for your time

[@thechadlordboros]

Newbie lifter here, i’ve been doing 3 Full Body Workouts a week and i’ve been getting pretty good results so far.

[@tylerlee9681]

Would love to see you talk about at home workouts and how to build/maintain muscle mass or lose weight

[@izKnacc]

Man I love the power point school presentation format

[@yadanhernandezadventures]

Only if everybody was as honest as you 💪.. keep spreading truth about the algorithm thank you .

[@NOMATfull]

Thanks, I will try to watch it today/tomorrow, that's probably gonna be what i asked you some time before

[@natesolomon568]

Very helpful….as always with your content.

[@ilovenathi2082]

Dr Mike please do full video on German volume training by Charles polyquen , is it good or bad , sufficient ? Effective? Full analyses please .

[@joynigam4151]

My brother and I literally argued over this many times. Thanks for the video!

[@kevinbihari]

I love this. Shoot for the moon has 2 problems. Both astrophysical. Neither have anything to do with sport. Keep at it doctor mike. You're a godsend

[@piranaslady]

You are awesome Dr. M. My ultimate fav

[@anthonyoneill5983]

Janicki is a monster. Love watching him train and hearing him talk

[@YasteelRamhith]

Mike on it as usual🙌. Can we get the mic recording cleaned up a bit, though? Recording volume is so high, I can hear Mike's breathing louder than the words he's saying

[@jamescanjuggle]

jesus this helped me make a decision unrelated to traininf but to whether i go part time or fulltime at work thanks mr Michael

[@audreybringgold6217]

Great as always

[@pasmith4668]

Currently training 3days/ week, upper lower upper. Love it.

[@kurikumo4803]

Is upper day same with full body without legs

[@pasmith4668]

@@kurikumo4803 basically, Lower (legs) take alot longer to recover for me that's y only one Lower per week. Upper I do Lats, Upper back, Chest, front/ side/ rear delts, Biceps or Triceps and maybe abs.

[@kurikumo4803]

@@pasmith4668 thank you brother

[@TopBoy4oz]

Hey Doc, thanks for the great video! Can you please do a video on nootropics like “magic mushrooms” or alpha gpc and their benefits for fighters or athletes in general? Thank you for your time!

[@alemagnum1]

I would love a video regarding how to adapt a workoutplan for hypertrophy having a full time physical job (warehouse worker, construction, etc), since in my case it really impacts on my energy levels and I barely have the strenght to go 3 times a week.

[@billsalcido7878]

workout at work

[@HisNameIsTater]

Im suffering from this as well. I physically cant do 5 days a week when I hit the end of my meso and also do my job :(

[@sirajg5986]

They best thing is to time your meals so you have more energy for the gym and maybe bump up your calories due to the high physical work. And also utilise caffeine for energy before the gym. This is what helped me.

[@en3mes]

I do a 5 day split, hitting each muscle at least twice a week. I start with big compound movements (bench, deadlift, squat, row) then do accessories. My focus is on getting bench, deadlift, and squat stronger, while also growing muscle for aesthetics (shoulders, biceps, triceps)

[@ZeroFlowww]

Dr. Mike what do you think about people that have hormone imbalances and building muscle? I have gynecomastia and have low muscle mass and testosterone

[@batardglouton5455]

In terms of compliance, having a home gym helps a lot. There's a point where the amount of volume required on a 3 day split is just hard to keep up so having the flexibility of splitting it on 5 days is nice.

[@Ewan-n1f]

How would you feel about a 4 day split where you train: Monday-chest back and abs Wednesday-legs arms and shoulders Friday-chest back and abs Sunday-legs arms and shoulders

[@DjDolHaus86]

My split is - Chest/Back Arm/Shoulders Legs Rest (abs if I can be bothered) Back/Chest Shoulders/Arms Rest (abs if I can be bothered) Repeat I don't stick to a weekly schedule. Too easy to mess up and miss out if I can't make a session for whatever reason, I just pick up where I left off.

[@svendragon8139]

These guys often say don't do chest and back on the same day due to energy costs, but personally, I dig antagonist groups and don't find I lose energy.

[@plwadodveeefdv]

Better find some time to work those head gains in

[@GDRobbye]

That's more or less the upper/lower split and it's a good one for training each group more than once. I generally go 2 on, 1 off. But you can also do 2 on, 2 off or 1 on 1 off.

[@JacksonFlemings]

I bought my membership yesterday because I was looking for an answer to this question. Thank you for being ON IT.

[@Albertmarrewa]

Amazing video! TY!

[@Maverick_813]

Your segways into your promotions are getting way better

[@hanlosingit]

33yo/160k/178cm. Am a beginner and started on 1st of August this month and been going to the gym regularly 6x a week at 6am in the morning. I understand what Dr Mike is saying about a beginner 'overworking' 370% for 20% ROI and it still does not dissuade me from going to the gym 6x a week. I fell in love with hitting the gym and working out and did not know why I didn't start earlier. Maybe because I used to try doing cardio and walking 10km at the park bores me so that's why I was afraid of signing up to the gym in case I didn't work out. In the end I stuck to it without anyone forcing me or needing external motivation or validation and surprisingly enough I did it alone with plenty of KZbin guidance from various KZbinrs. It fits perfectly for me too since I finish my routine right before I go to work. However now I am kinda afraid of having too much workout sets hahaha.

[@Sparks00psn]

Consistency is key. Monday through Friday works for me. Put it in your life schedule.

[@paulbrower1812]

8 hour arm day incoming! Thanks dr. Mike!

[@infernalflamezz7480]

Lekker dat de afleveringen wat langer zijn dit seizoen!

[@ClockFighters]

Great videos. Could you guys make a video covering occlusion/BFR training. Is it worth it/risks etc. Keep up the good work

[@oliverd.bramhill7400]

I go everyday, tuesday and thursday set as steady state 45-60 min cardio days and on lift days I do 1.5-2 hours of PPL. Helped me build a really resilient gym habit and the cardios great for recovery

[@homermv]

I point out the moon/stars BS everytime I hear it. Love it!

[@emmettbezerra8617]

going back to school i transitioned from a 4 day upper lower to a 5 day PPL (Pull-Push-Rest-Legs-Rest-Pull), spend half the time working out as i would in my upper/lower sessions and feel stronger on every lift