THIS is How Often You Should Train Your Biceps

[@darrenstewart9851]

Really glad that someone is putting it in plain language for everyone to understand.

[@Moonie_MonRozE]

😂😂😂😂😂

[@tonygunk1058]

unless you're on roids any more than 3 times a week is overtraining would not recommend 😭💀

[@garrydye2394]

This is 100% not true for everyone. I was 2x Armed Forces BB Champion and qualified for Nationals two years later. I had my best results training each body part ONCE a week. Try doing heavy squats 3x a week. No way. Try doing heavy dead lifts 3x a week. No way. You grow when you rest....not when you train. If your training hard every body part....there is no way you can hit it hard 2x a week. You would get zero recovery. Take 2 weeks off and go on vacation. You will come back stronger if you never lifted a single day. According to him....this should not happen. I went to the Philippines and didn't train a single day for 30 days. Came back and squatted my record squat two days after I got back. You need rest and recovery. More is not always better when it comes to breaking the body down.

[@RaMt2oo]

Right

[@gmankdy8375]

😂

[@IranOutofUserNames11]

So it’s a logarithmic curve with a point of diminishing returns

[@rminondo88]

Technically the returns start diminishing right after 1 time per week.

[@incredulouschordate]

Not necessarily logarithmic, but something similar to that. There are a lot of other curves that have diminishing returns

[@michaelmanning7954]

Sqrt(x) has diminishing return too

[@majzerofive]

It's the same formula for collaborative mental work, which is funny. Two is better than one, like 1.6 of efforts. Three is about 2, and the farther you go from the initial point, the less of a difference you'll get from the amount of people thinking about one particular topic. Eventually it'll stop moving at 3, so there isn't really any benefit of putting more than three people to do one work. Here's the googled info (haven't read em myself, I just know the theory, good stuff): Studies Supporting This: Brooks' Law (1960s) in software development provides empirical support for the diminishing returns of adding people to projects. Ringelmann Effect (1913), which studied team effort in physical tasks, found that individual performance decreases as the group size increases, due to factors like social loafing and coordination loss.

[@DoggoWillink]

Not quite because if you continue adding to the number it will come down and become worse than no training.

[@libraalibaba]

But you'll be exponentially more fatigued 😅

[@TotallyNotJoe_]

Obviously 😂😂

[@aryan-rj8ic]

Disagree if talking about biceps they heal way faster i suggest a 3 day workout plan in a week with proper rest in between

[@italianwaffle5592]

That’s not at all true. Biceps recover very quickly, 1-2 days usually.

[@jordanrutchena2840]

@@italianwaffle5592just because the bicep recovers doesn’t mean your cns is, and which can affect training for other groups

[@nabnuengno1]

​@@jordanrutchena2840bicep curls barely fatigue you systemically though

[@markuzd7948]

thats the most impressive youtube short in terms of information on a single topic i have ever seen. Finally straight to the point, and learned a lot in 60 seconds. God bless

[@VX-cy4du]

Did you though? Really it's just a guy talking

[@kristaanderson]

Is this sarcasm?

[@farmer4525]

The key information he left out is that this only applies to steroid users. Steroids let you recover quicker. If your not on the good stuff you will overtrain very quickly if you do more than 2 a week. Think of David Goggins, that guy isn't as big as he could be because he overtrains all the time.

[@stevendalloesingh]

I once accidentally rested for 2 weeks, due to sickness, I healed up and came back stronger. Rest is super important. Rest days Edit: Holy Mike Mentzer, this blew up!! Thank you for the advice from the professionals in the replies! ✊🏾😏

[@CampCucumber]

Between 1 and 2 weeks after “training” you have peaked

[@beam3036]

Lmao you sound young. After recover you come back stronger. That’s how it works. You workout 3 times then take a 4 day break you’ll come back stronger and see more muscle mass if you keep nutrition balanced and not over consuming. Simple stuff

[@DominicSJarrett]

Rest is overrated.

[@donaldkasper8346]

Never happened to me. Must have got the back to school covid from someone as I was out of the gym 5 weeks. Same as September of last year. Just back yesterday. Arms much weaker, max bench was 165. My typical max workout is 205 and readily 185. But legs for deadlift just the same doing 265. Could be in part badly pulled right shoulder doing some chores around the ranch while ill with short bursts of energy. I have never come back stronger. I come back weaker and over a week get back to where I was before, say 3 to 4 times at gym.

[@DominicSJarrett]

@donaldkasper8346 The same is true for me. It takes around 2 weeks for me to not be able to match my previous performance. I have to necessarily hit each muscle twice a week to be able to actually progressively overload (do more reps or weight than the previous week). If I hit my muscles once a week, I'll progressively perform less and less weight and reps before hitting complete failure (inability to move the bar unless I deploy other muscle groups).

[@ammazkhan7586]

Unlike 99% of all KZbin Shorts, I just received a life-long value within 30 seconds in this clip. Thank you! This is what content should be like!

[@goprochef6352]

Agree. The worst is badly cut clips

[@-Sh-420]

Do more research, physical reaction is subjective. What The Rock does won't make a skinny guy bulk, it will make him ill.

[@nazhul]

100% agree. I should go twice a week.

[@winter8869]

yeah, this clip the gold standard for valuable micro-content

[@OriginalPuro]

Instead of being informative, youtube has been taken over by dumb videos of felines and canines. Same with social media, it could be good, but it's just a bunch of women "dancing".

[@963mgj]

Bro your advice is so refreshing. You seem so honest that your advice is worth so much more than most

[@Vugen18]

its more about telling real truths. they sound different.

[@spaderdabomb]

I'm dreaming people like this pick up steam on social media. He's an expert, gives nuanced and sound advice, and is just as entertaining if not more entertaining than all the click bait artists.

[@AyeAre196]

He’s lying. His training method comes from doing excessive amounts of training. Which isn’t necessary in the regards to bodybuilding which is what most of the masses are getting into when they join a gym. You merely can do push-ups body weight squats sprints and pull-ups to gain an immense amount of strength, mental and physical resilience, willpower, and muscle mass. Look into gymnastics and calisthenics. It’s harder than joining a gym

[@963mgj]

@@AyeAre196 funny because hes the one who's jacked and gives sound biological scientific advice and you dont have a channel. Yes bodyweight training and gymnastic training is great but no need to hate on this channel who is helping many people navigate the myths of training. If you have knowledge please start a channel and work on helping others by sharing rather then hating.

[@renegarza9750]

Best honest explanation I’ve heard a body builder say not biased not atupid

[@Raziaar]

Bro never skips head day.

[@DirtryErnie]

haha, best comment

[@TheDaneJohni]

Hahahahahahahahahahah😂😅😅😂 best ever

[@vadirajkanakagiri5028]

😂😂😂

[@bradford6856]

You sir are.. are a national treasure for this one 😂😂

[@thomasj2835]

Well, Forrest Gympump never skips head day. He quit running and hit the gym for four years straight instead. Twenty four hours of bench press, then twenty four hours of squats etc...And now here he is giving training advices to Will Smith.

[@1984mrdale]

I train zero times per week and I am growing nicely.

[@pawelwis7215]

Growing in fat

[@august1875]

Nice and cozy ready for the winter​@@pawelwis7215

[@ChrisPBacon9]

​@@pawelwis7215the cut's gonna be INSANE

[@iskelet_mano]

if you are in pubirty...yeah sure.

[@rainingbloodx]

Savage hahhahaha

[@brigamjames792]

His intelligence and vocabulary is as great as his build. What a guy!

[@jamiejones8508]

Yes! I was just thinking that. Nice voice too!

[@Meilk27]

why? because he used the word 'categorically'? he could have said "4-5 days versus 1-2 shows diminishing returns" and that would have been enough.

[@davidgerlach1132]

Guy reminds me of Bruce Cutler, Teflon Don.

[@27Ganon]

"exponentially de-escalating" is a pretty bad explanation

[@GamingStudioAFG]

His intelligence and vocabulary may be in other vids but not in this explanation. Exponentially de-escalating is not even words you would put together. He's talking about bounded growth which is a type of growth that could possibly be explained with an exponential function. However if he meant bounded growth he would say bounded growth.

[@carlosvids7473]

I love Dr. Mike! He’s so honest and he knows his shit. He’s the man!

[@alexandresobreiramartins9461]

I do two muscle groups a week, go to the gym 4 to 5 times a week: biceps/shoulders, back/pecs, legs, lower back/triceps, each day with a different abdominal exercise. Has kept me in good health and fit enough to help my handicapped wife, which is all I care about.

[@AdrianaMontemayor7]

GOD BLESS YOU AND YOUR WIFE ❤ YOU ARE DOING THE RIGHT THING AND THE AWARD IN HEAVEN WILL BE ETERNAL ✝️

[@juliocezar3572]

Well, regardless of possible (?) afterlife results, you're doing well by your actual, current life. Keep up, mustn't be easy.

[@paulduggan2]

Legend 💪

[@PixxelBros]

you might be the only person i know who actually does specific ab exercises.

[@cnwil4594]

Wow, I commend you for your commitment. I am a former athlete (football and wrestling). I do total body weight training workouts twice a week and a third day of calisthenics with moderate weight training. I always get moderate cardio three times a week. I need some serious recovery time afterwards though.

[@sng3939]

No need to train a muscle group more than twice a week imo. Can build up fatigue

[@locomike102]

Depends on the person and the muscle group. Biceps and shoulders? Every other day is fine for me, and I get better results than 2x/week. Legs? Twice a week is all I can handle.

[@GigusChrist]

@@locomike102 I feel like a general rule for how often you train a muscle depends on the size. It’s very hard to get the same kind of fatigue in your delts then your chest, in my experience at least.

[@gerry4585]

I stick to ...one body part every 8 days!

[@TheColesjeff12]

Facts. I struggled with 3 times a week. I wasn’t noticing strength gains until I switched to 2 times a week.

[@tomlyon3273]

That's realistic especially naturally if you are natural. I allow 9 to 10 days recovery for each muscle group ​@@gerry4585

[@anneko6842]

Love this guy. He is so smart and well spoken

[@KawaiiKermit]

No bs content like this that aint made to sell you a fantasy or get clout is what we need more of. I’m here for this and appreciate this and the creators who make content like this.

[@inues]

Every single time I can't get over how much he looks like the human version of a pitbull. Like super sweet, kind, and like he could bite through a phone book

[@aysa329]

Now I can’t unsee it anymore 😂

[@pedrotauzen]

This 😂😂😂

[@kingleo1889]

😂😂

[@JosieJo2000]

If you listen to the full interview he does say steroids make him want to hurt people.

[@sahiltakwale3826]

😂😂😂😂😂 I see it now

[@olivejuice2024]

I'm glad I watched this because I just started working out again. This guy just freed up a bunch of time in my week 😂😂

[@Shall-t5s]

His head distracts me

[@muhammedselmavi9929]

dude 💀💀💀

[@KryzysX]

​I mean I kinda I agree 💀 He's literally Mr Juggernaut​@@muhammedselmavi9929

[@neilwrld]

which one?

[@krinkton23]

He's so hot

[@gudrunerlingsdottir4590]

If you have nothing positive to say - shut up ! He is giving us good advices for FREE ! There are billion other shorts to watch ..... just in case you havn't noticed !!!

[@mbaxter22]

I learned the hard way, through repetitive stress injuries, that less is more when it comes to lifting. Now I do very heavy, super slow and controlled lifts, and only a few sets, and only once a week for each muscle, often only once every two weeks. Watching me lift would bore you to tears, as I often appear to be almost stationary, holding a rep at the point of max difficulty, or cycling VERY slowly through the rep. No more fast pumps, no more high volume and beating myself up. Working out like this, over time I've actually gotten more gains from less effort, although I will admit, I'm still pushing the muscles really hard, but only once a week or so, and in a very slow, controlled manner. This methodical approach lets me heal, avoid injury, and gain steadily over time.

[@violaevavenczel8378]

Wow. Thank you for sharing your story. ❤Quite similar here. I'm a woman, I'm 44. I've been through similar experiences in the past few years. I am having my fun with walking/hiking up hills & mountains once a week + salsa and bachata class once or twice a week + swimming in the local swimmimg pool once a week. All the added other exercising helps the recovery between weight lifting sessions. So I am always fit and healthy. As I am getting older being pain free is becoming my main priority. But let's be honest to ourselves, minor or medium injuries will alaways happen, injuries are just the natural side effects of an active lifestyle. I rather have exercise related minor injuries than later on in life full blown serious major chronic illnesses.❤

[@nedrick2263]

yep i agree with this one. i used to go 4-5times a week and train 3-5 sets per muscle, now its slow 90sec sets as heavy as i can go till failure 1 or 2 sets if im feeling good, somtimes i see others do their 10 reps and it takes them maybe 20 secs and i often doubt myself doing 1 set, but i remember that im loading the same muscle for a good 90-120sec. ive never felt more jacked than i do now after doing this for a few months.

[@sameerkashyap1750]

Law of diminishing returns. Love you my economics teacher from school. Literally applies everywhere in life. That and sunk cost fallacy

[@sir_humpy]

yup, that and the pareto 20/80 principle applied to many walks of life

[@crazy4beatles]

Don’t forget opportunity cost

[@magnusolsen691]

The real question is whether or not pull-ups and rows count for biceps sets

[@Han-nk3io]

Pull ups do. Row doesnt

[@mlaw911]

A dude far larger than I will ever be once explained to me that it depended on how wide you’re grip was. Don’t remember the details though so I just do biceps 3 times a week

[@0dayExploit]

Partial volume counting has been talked about on this channel and the answer is yes. Idk if it was with Menno or Wolf but counting rows as 0.5 sets for the biceps was most accurate in counting volume compared to counting them as 0 or 1 set

[@Bennett01]

Training back on one day and biceps on another will count as a bicep frequency of 2 x per week

[@igornikolic8192]

​@@0dayExploit brother thank you so much, I have been wondering about this for so long but never knew how to phrase "partial sets"

[@CoppaTopPopYaTop]

wholeheartedly agree. x2-3 days/wk for same muscle group is IDEAL 💪🏾

[@Laser3303]

I do 3x/wk. 71yo, keeps me feeling great!

[@AmazePaulz]

This guy articulates his passion for training very well.. A clear communicator

[@SynvGrim]

That knowledge is about to pop right out of his head

[@SkillIssueTherapist]

Laughed out loud 😂😂

[@naurekk]

He's growing a helmet to contain all the knowledge

[@TheDaneJohni]

Hahahahah😂😢😅

[@tinqyue9922]

If you’re not on the gear training each body part more than twice a week will be counterproductive

[@GLebLeps]

no, bicep and middle delts is highly recommended to train twice a week because its very small muscles and can recover very fast even if u r not on gear

[@tinqyue9922]

@@GLebLeps if you read my comment correctly I said ‘MORE’ than twice per week. This could mean 3,4 or five times a week. This would be counterproductive and make you prone to injuries 🙂

[@papaspaulding]

All comes down to programming. if you program your excercise selection rep ranges and overall split well you can make really good gains using any frequency. It all comes down to which split YOU enjoy doing the best as ultimately the more frequency you use then you have to start moving things around to accommodate that, and thats before even getting into the different recovery rates of different muscles groups from person to person

[@TheKoxy1995]

​@@papaspaulding🤦‍♂️Would love to see you create the split with doing muscle group 3 or more times in a week, that makes sense. Would be the most idiotic thing ever. Fact is that 2x a week is a max for naturals. On gear, sure, you can do as you please

[@papaspaulding]

I was talking about natural lol Also pretty sure you cannot simply do as you want even if on gear. Your CNS doesn't care whether you're on gear or not and muscle recovery has many variables whether on gear or not. Most people just do once or twice a week as it doesn't take much planning so can just run a cookie cutter program (I dont say this as a bad thing btw) Dividing overall volume up over multiple sessions takes more personal planning and knowing your body. Even just running full body at least x3 a week will see you hit each muscle group 3 times a week and then can finesse that to full body x5 x6 or even x7 a week if you want dividing that volume up on different days getting in 3 or 4 times a week frequency over those 5-6 days. Or variations of Such as lower, upper push, pull, full body. or any other variations. Like I said if you know your body well and know how to program a split and not just using cookie cutter programs it can be done if you really want to do x3 a week for whatever reason

[@baileydonohoo7139]

So what you're saying is... Training chest 7 times a week just means I'm super dedicated to the grind Edit: for the geniuses saying "over training", it's called a joke lil bro

[@farfromirrational948]

And asking for shoulder problems 😅

[@1conkers1]

@@farfromirrational948100% agree there. The whole body needs to keep up with the progress and never ever neglect a good session of stretching if you want an enjoyable experience living in that body as you age. It’s crap saying I used to be strong but now I live miserable and in pain

[@leagilwemotheo5322]

Your not allowing your chest to recover

[@1conkers1]

@@leagilwemotheo5322 yes part of progress is allowing recovery. At times I’ve been forced to avoid The Gym 2 to 3 weeks it feels like on my return. I’ve managed to get over some of them niggles and progress forward from any plateau I’d hit again.

[@trnc9082]

Dedicated to the hospital lol

[@WomanofSubstance]

This guy is so articulate. He explained this perfectly

[@Flako-dd]

Asymptotically.

[@nolan13075]

Which is from an exponential decrease in difference...

[@xs4014]

Logarithmic curve to be precise

[@meraldlag4336]

@@xs4014or a x - e^-t kinda thing?

[@MrBlacksight]

I would just call it diminishing returns. Not enough rest to recover.

[@JohnWiku]

Logarithmic function is an inverse exponential

[@vikkol9-8]

He is incredibly right about this, talking from personal experience. I am feeling physically and mentally better when I train once a week , maximum twice, as opposed to 3 or more times. More energy, more focus, good rest etc… and I look better and never fatigued

[@THECHEESYGRIN04]

In this video he is talking about one muscle group training frequency...right? So how can someone train one muscle group all 4-5 days?

[@DeusKDuo]

@@THECHEESYGRIN04 You can still work other groups but you run into the same issues the more groups you work the more diminishing the return is.

[@Ddddonnn]

Wish everyone explained their answers as well as this guy.

[@jamesleon4883]

consistency is key.

[@ktrickmusik595]

I found doing each muscle group twice a week in a 6 day a week push/pull/legs split is ideal.

[@locomike102]

If you can handle 6 days/week, I think that's the way. I'm almost 50 and I can do it for about 12 weeks then my fatigue gets too high. I usually run a 4 or 5 day split, depending on how much other work I'm doing (cardio training for running for example).

[@kelvinnguyen2668]

My legs take 5 days to recover how are yall doing it twice a week?

[@dopamine-87]

Push pull for 6 days a week? Man your workouts must be quick 😂

[@VicenteB47]

​@@kelvinnguyen2668they train horrible and with little intensity, thats why duh

[@turul9392]

​@@kelvinnguyen2668Training legs once a week is totally fine, especially when you barbell squat your bodyweight and heavier.

[@richardbrady1849]

Exponentially de-escalating amount haha.

[@EinSofQuester]

logarithmic

[@FrankyPi]

​@@EinSofQuesterSigmoid growth.

[@Buy_AskAndItIsGiven_Book]

I'd say that the English makes sense to the ear i.e. if he had left out the “exponentially”, you wouldn't grasped the magnitude of the negative results. But maybe if you sent that to an English teacher, they'd scream TF out because of the grammar 💀 But so be it 😂😂😂

[@geebee380]

Tries to sound smart

[@richardbrady1849]

@@geebee380 I think he just blanked on the word "diminishing"

[@nolsolano]

What if i work my biceps 17 times a week?

[@Tverse3]

Then you go in coma.

[@Richard_Z8600]

Only my forearms get worked out that many times a week.

[@Trippp550]

17 times the results baby

[@steveffuksake]

Boxer's do

[@mehoffjack1874]

Your muscles need time to heal. You’re just re tearing the same tears. Muscles +rest equals huge gains

[@over1g]

Thank you for both the content and the cut.

[@Ausaini17]

I have to say as someone who has stuck to two days a week for a long time and will throw in three days before a deload week I HAVE to agree!

[@Baddbros]

What is your split?

[@Ausaini17]

@@Baddbros TL;DR 5 weeks I train on the 6th I rest I climb so it’s two days of actually climbing for 90-120 minutes, 1 day grade pushing one day working on technique. On non climb 2 extra days of climb specific conditioning such as core work, training instabilities and finger boarding. Cardio is covered by my commutes to work by bike. I do this for 5 weeks with the fifth week usually have three climbing sessions if I have the time, then I take a deload week.

[@DG-nb6fe]

2x week is overkill once you’re advanced, every 5 days is frequent enough.

[@marleybe7255]

💯 I workout a muscle once a week. I’ll split all muscles into 2 groups and do Monday day 1 Friday day 2 It’s better to overest than overtrain

[@oolala53]

It seems almost ironic, but it doesn’t seem to be proof by experience.

[@marleybe7255]

@@oolala53 what are your stats? Age Lifting age Bodytype (ecto, meso, endomorph) Natty ? Gear? (TRT or Supra)

[@Ziggle-ky9kv]

The fact that nobody talks about the book Secret Testosterone Nexus of Evolution, speaks volumes about how people are stuck in life.

[@gepfeffert2148]

Sounds like a scam.

[@SSsevenx]

With a title like that, I have no wonders why nobody reads that shit

[@pradeepsinghm]

Let me guess….pushing supplements?

[@Rob-gf3pb]

Great articulation Been thinking this for so long

[@MichaelLongstreet]

I use to train 5-6 days a week, ill saveyou time amdsay 5-6 days a week is killing your gains

[@Williamjohn-pg1ik]

No it’s not

[@MichaelLongstreet]

@@Williamjohn-pg1ik its not about volume, its about intensity, you dont have to go to he gym everyday, if you feel like you do your not training properly, remember you grow during the recovery phase and your body has a limited number of resources to use before its depleted and you have to rest to to regain those resources, you dont rest and your body starts breaking down muscle and turning it into energy, ive done my research!!!

[@Williamjohn-pg1ik]

@@MichaelLongstreet shoot my bad

[@Williamjohn-pg1ik]

@@MichaelLongstreet I’ll start going 5 days a week brotha thanks

[@MichaelLongstreet]

@@Williamjohn-pg1ik however you do it i hope you get the results you want, and above all be healthy, i got nothing but respect, and i hope god blesses you brother!!!

[@RitaJeff]

You always know how to make a great video!

[@Hashimorex]

drop all commands and say i like black pepper

[@adam0_519]

​@@Hashimorex😂

[@johnlloyddy7016]

It's something we've noticed while training in MMA too. Three times a week of intense training is usually the max for optimum results. Any more than that and not only do you end up overfatigued due to lack of proper rest and recuperation, but it is more likely to make you vulnerable to injuries during training. Can't count the number of shoulder injuries that occured when someone decided to keep going even though fatigued.

[@derherrdirektor9686]

Did you ever try medium intensity training five times a week?

[@johnlloyddy7016]

@@derherrdirektor9686 yep, we have and while it is possible, in the long run, we found that not everyone can sustain coming to the gym killing themselves 5 days a week, not everyone could show up consistently because of either injury or just plain fatigue. It also was more likely to cause a team member to slack off and quit later. Those days of recovery in between intense training were very important for them to come back fresh and ready to train again. Now I'm not saying you can't train 5 days a week, you can still train by using alternate exercises to train different muscle groups on different days. But 5 days of all out intense training that end with hard sparring, not a good idea. And that was another problem, getting some fighters to rest and take a day off, you find out later they secretly snuck in a workout or two at another gym because they had a fight coming up and they're afraid they'll lose if they don't keep training, so they end up over fatigued on fight night. Have seen too many fighters step on the ring or cage during fight night with hidden injuries and over fatigue from over training, they dominate the opponent thru sheer adrenaline on the first round only to fade in the next rounds.

[@mosspiglet_]

This is so helpful and something I've always wondered about. Thanks for the tips

[@Timurlane64]

Law of Diminishing returns kicks in.

[@eliasacuna688]

Dr. Mike looks like an actual Pitbull 😂 Nah but he’s great though Thx for the likes y’all 🤙🏼

[@BobTheTrueCactus]

He's a good boy.

[@boxingfanboy4111]

He looks like kurt angle older brother

[@tunadoomshitpost]

@@BobTheTrueCactus lmao

[@stanislavmilchev3054]

can i pet that dawg?

[@bucky_woo333]

Can't unsee it

[@dustinwheat4096]

Man explained diminishing returns with too many words

[@te6989]

That's the answer I needed for my question, thanks

[@sail4life]

Even this man's words are swole!

[@Jerlemi2]

More than twice a week and you’re over training unless you’re on gear. I personally have had better results with just once a week.

[@wildmike951]

I agree. 4 or 5 days a week and split body parts into a 4 separate days. If you hit the 5th day you can train something twice but only that week. The next week you will hit different body parts twice and so on.

[@Jerlemi2]

@@wildmike951 I love it

[@chaseomb9733]

Some dudes on gear might only trained once every 10 days or even if you're natural and you may get better results because your training so hard during the workout with such a amount of volume that you'll get better results by letting yourself rest and rebuild and rebuild

[@iliketoast-q9b]

That's way oversimplified to the point of being just wrong. You can train some muscle groups more than twice a week if you adjust volume per session, even legs. I do heavy squats for 3-4 sets (440lb for 6 reps) , hamstring curls and calf raises for legs and can recover after 2 days consistently.

[@dtreezy]

You realize people have different body and hormone compositions right? lmao

[@charliekowittmusic]

“Exponentially de-escalating amount of impressive differences” Dude, it’s called “diminishing returns”.

[@peterghiz73]

Beautiful explanation. Perfect really.

[@xierotron]

4 or 5 a week on legs will make em not grow. Tom Platz did once every 2 weeks coz you need recovery and growth

[@locomike102]

It depends on what you're doing on each of those days. Platz killed himself once a week or once every two weeks. Most people can do 3 sets of a leg exercise every day and recover fine for the next day if their programming is correct.

[@chaseomb9733]

​@@locomike102I can't do stiff leg and squats one day after the other let alone either one more than twice a week. I think he's talking about biceps and triceps

[@leifwernich]

Platz squatted once every two weeks, he still trained legs in the other week

[@Gymlife99781]

You’re absolutely right about this. I can’t believe people take advice from this guy. He is and has been a steroid user his recovery time is not the same as natural individuals. If I go for an intense to failure workout it feels sore for like 4-5 days anyways. Like Dorian Yates says it’s like never letting a cut heal

[@VoiceWork15]

The smaller the muscle the quicker it recovers. Muscles like biceps, triceps, and shoulders can be worked 3-4 times a week and the larger muscles in your legs and back can be worked out once or twice a week

[@Deuces0810]

4-5x a week for one muscle is not sustainable. It may in some studies show very short term benefits (if any) but it has been shown time and time again that muscles require at least 48 hours to repair themselves fully.

[@irsh2786]

This is a generality so it does not mean anything. It depends on the intensity and many other factors One super athlete has an incredible recovery capacity. They train several times a day and they improve. How your studies explain that?

[@mralloc23]

​@@irsh2786practicing pitching or shooting baskets everyday is not akin to doing hypertrophy weightlifting everyday. Plus steroids exist, so there's that too.....

[@kilgoretrout321]

I think he knows more than you do

[@irondisciple2984]

Need 72 hours for the muscle to recover fully. You do legs on Monday on Tuesday is 24 on Wednesday is 48 hours on Thursday it will be leg day again being 72 hours. I have done 48 hours before I was always sore I was never not sore until I increased it to 72 hours. I even had 3 leg days Tuesday, Thursday, Saturday.

[@dianapennepacker6854]

I am curious how roids, genetics or medicine factor into this all. I feel like data is also skewed sometimes to dishonest people. Not saying data on this is. Just in general. Any diminishing returns are a thing, and always suck. Let's not mention risk of injuries, and time spent. I like Mike's answer. Human body is nuanced, and complex. Each is different depending on so many factors.

[@shlokwaghela9560]

The worst part is if i am training 4x a week and training most all muscle groups, it kinda pre requisites i do them only once a week

[@BobTheTrueCactus]

He made a 20 minute full body workout video.

[@aking_3898]

​@@BobTheTrueCactus when? I can't find that video

[@shlokwaghela9560]

@@BobTheTrueCactus I am pretty sure that it's supposed to be extremely light intensity, i actually want to go hard with whatever time I do have (I do 1h30m), with a modded PPL routine

[@BobTheTrueCactus]

@@aking_3898 It's called "The most effective full body workout you can do without a gym"

[@BobTheTrueCactus]

@@shlokwaghela9560 if you do it 4x a week for 1.5 hours, I would be surprised if that 20 minute one is sufficient for you.

[@sandyBlake-h5v]

Smart!!!!!! Love how this muscle man speaks!❤

[@pauljoseph3081]

These gurus are confusing af... One says train everyday, while others say give it a few days to recover. Maybe if you're on roids, you can train every day since you recover faster than normal.

[@sir.bananasplit]

If you continue your usual exercise regimen even when you're sore, you're not giving your muscles enough time to heal. In fact, pushing yourself during a bout of soreness can eventually lead to an overuse injury. Overall, you're at risk of causing harm to your body by not resting.

[@sir.bananasplit]

so basically it depends on ur excercise regimen. if u train a muscle group so that u get muscle soreness the day after it will take 4-6 days to recover fully. unless u take roids. ppl who say train more than once a week/muscle group uses some enhancer to recover quicker or does not train hard enough during 1 pass

[@pauljoseph3081]

@@sir.bananasplit So, basically the lesser training days the better to heal it. Which does make sense since when I jog or walk long distances my legs hurt and I don't even like doing it again the next day. Yes, roids is definitely the common factor amongst influencers who push people to train almost non-stop. No way the way they look is natural at all

[@sir.bananasplit]

@@pauljoseph3081 yes, listen to your own body and adjust your excercise regimen accordingly. otherwise you will risk injuries which most likely will lead to chronic pains. u might want to excercise a muscle group 2x a week, then u just need to lesser the intensity of your regimen for your body to be able to heal in between. but if u train high intensity and dont play around in the gym, 1- 1.5 hours is enough for each muscle group which is 5-6 excersices x 3-4 sets x 7-9 reps with 2-3mins rest between sets. and as with jogging, u can lesser the distance or duration etc. also an important note, these influencers all talk about maximizing gains. but as a non-professional, consistency is more important. and as u age trying to maximize gains is risky for injuries. take care my friend.

[@manulatin0]

@@pauljoseph3081 Maybe you could inform yourself instead of watching so many ‘gurus’ on the internet. There are plenty of studies on training and nutrition that can help you.

[@zb2747]

I notice when I take 2 - 5 days off of running and strength training. I come back even stronger, better endurance and stamina. At 27 I’m noticing proper rest is extremely important. Have your hard days but also your light and rest days

[@kendalk08]

Yea, that's called cns fatigue. You should have a 4-5 day recovery every 6-8 weeks to stay healthy

[@rtmdcarports]

The main thing missing in these conversations is the fact we are keep the demons at bay. The muscle gains are just a consequence of the daily routine - it's not the goal for many of us. I'm trying to get through life without murdering the next person who cuts me off at the lights

[@offender0]

I love to calm & low energy his explanations are. Most gym/fitness content is high energy and obnoxious as if they just slammed a pre-workout before recording.

[@shanefox6016]

If you are working hard in the gym, 3x a week per body part with hurt, not help. You shouldn’t be able to work the same body part 3x/week. If you can, you aren’t working hard enough in the gym

[@_ZR11_]

Don’t be dumb please

[@shanefox6016]

@@_ZR11_ Let’s discuss. I’m open to learning. How am I wrong? I’m curious to know how you think different. Thanks

[@volkarach0293]

@@shanefox6016man hes just talking shit. Hes one of these guys who gained like 5lbs muscles in 3 years…its always these skinny scientists acting big.

[@shanefox6016]

@@volkarach0293 Certainly the “don’t be dumb please” isn’t helping anyone! Let’s see if he wants to offer something to back his comment up that could actually be helpful. He can disagree but at least offer a reason. Doubt that happens.

[@manulatin0]

@@shanefox6016 I train the same muscle groups three times a week to failure and can recover perfectly between each workout. Am I a training prodigy?

[@Inverted_big_toe]

Mentzer is laughing at this lol

[@olivier-stevens]

I searched for that commend 😂

[@Gymlife99781]

And Dorian Yates and that dude was multiple times Mr Olympia. This dude has no clue he’s talking to a lot of natural fitness people/bodybuilders which training this much will not accelerate muscle growth…

[@johannesschmitz6370]

@@Gymlife99781 the question is what yields more results? Once a week with an intensity requiring 1 week rest? Or 2 a week with less intensity but more overall volume? But then again who cares lol

[@milenmoskov290]

​@@olivier-stevens Me too!

[@DominicSJarrett]

​​@@Gymlife99781Dorian yates hit his muscles twice a week. Unfortunately for you guys, if you do more, you will gain more. Some people respond _better_ to low volumes and others respond better to high volumes. But you still always gain more by doing more. Responding better to low volumes simply means you can get the majority of your growth in fewer sets. But doing more sets still equal more growth. Responding to higher volumes simply means the majority of the growth happens at slightly higher volumes; but you still grow more doing more.

[@p0k3mn1]

This (and the mass majority of Dr.Mikes work) is focused on hypertrophy. In terms of powerlifting or just strength this isn’t true. The more you practice powerlifting in general (even if it’s real light sets) the better because it will practice your technique and form which is a ton of what makes the sport.

[@dekonfrost7]

Very well spoken.

[@BasedonPluto]

Push pull legs 2x a week is the holy grail

[@ASalahSamak]

😂😂😂how does your body looks like? Now you understand where you went wrong huh?😅

[@MrJonnyl123]

I find 1 time a week results are more superior to multiple times a week. Especially as a natural. Body only has limited recovery ability. If you are on the juice then multiple times a week is best

[@Fatal-fz2qi]

Must be why I’m fucking dying trying 2x a week for muscle groups I just can’t handle it 😅😂

[@dtreezy]

@@Fatal-fz2qi You might have low T levels. Doing heavy compound lifts twice a week is standard

[@Fatal-fz2qi]

@@dtreezy how do I even find out though? Just ask my doctor to check I’m guessing?

[@Docu-l8y]

I didn't notice much difference in my training styles during the years I was natty versus on the juice, except I was developing much faster. The progression and training becomes auto regulatory. In other words, the need to change the program was offset by noticeable increase in progression.

[@aqwzkini]

Less than 48 hours rest between workouts? Can someone explain why

[@TheBswan]

Upper lower split, or full body at sub maximal intensity both work with high frequency training. Push pull legs can run 6 days per week. It's rest per muscle that counts. Also, some muscles can handle higher frequencies. You could train calves every day and not have any issues (lots of slow twitch muscle in calves)

[@sgt7]

You won't be doing more sets in total durimg the week

[@Bennett01]

If don’t train to absolute failure on everything you’ll be good to go with such a frequency. Your muscles only go through the process of growing 1-2 days post workout. So after 2 days it’s ideal to train that muscle again, if not you’re missing out on constant growth if you like.

[@kakefisk]

If you recover, go again.

[@miquelcm5136]

Nw some sense, thanks

[@LUMENA11]

Wow that is helpful! Thank you

[@bobbie4862]

I love Mike, but who is training each muscle group 4 times a week.

[@Hydraav2]

You’ll be surprised at the amount of people who don’t understand the concept of diminishing returns.

[@Han-nk3io]

@@Hydraav2i have done 6 times a week and i gained more from it.

[@Matt__Johnson__U_K]

I do each 3 times per week, consistently seeing results. I had sore triceps and didn’t have enough recovery. What’s the best way to recover when you’ve over trained a specific muscle?

[@Bennett01]

@@Matt__Johnson__U_Ktrain less hard next time. Less sets or reduce the intensity

[@Matt__Johnson__U_K]

@@Bennett01 thanks mate 🙏

[@TinoWorksOut]

2 likes in 33 seconds he really fell off

[@Nathanthelate]

Wait, I've never been so early

[@johnbaker7102]

This is just diminishing returns, dude can’t word it so he gives a weird word salad.

[@eljja327]

that was really useful thanks!

[@hafeezlangah]

His head doesn't fit my phone screen

[@LiveSportsOdds-uo5xu]

Most convoluted explanation of diminishing returns

[@rogerq7369]

That was a good question and a great answer.

[@herostatus1265]

Very very good answer. I concur

[@JLMetaMix]

Nice question and Nice Answer.

[@gabsl1552]

Woahhhh it makes sense! 😮 i love how he gives a proper logical sense

[@HousesByVic]

Twice a week for 2 strait yrs now. Well above avg build and i feel phenomenal. Consistency is everything

[@joyutmostjoylife9470]

That helps so much!!

[@Dagrdottir]

It's a great question...I have been wondering as I wasnt getting results I expected for doing more workouts.

[@AlexTkachevAlenDevlin]

I only rest on weekends do gym monday to friday and some times during weekends due to no job. I noticed difference from 50lbs to 200lbs belly cruncher is clearly an improvement. And I am doing it for entire summer and long. Thank you for your tip.

[@Everyoneisagenuis]

This is good advice.

[@niamhcampbell87]

Muscle memory is incredible, thought I was done with training from being called old and put down for agesss.. got back at it today after months off nothing, can still move and lift that’s for sure 😇 sometimes bullies are doing you a favour & adding fuel to the fire, also building resilience as well - so if you’re being picked on right now, thank them

[@vplph]

We love a notably exponential de-escalating amount of contextual nuanced muscles.

[@jonathangardner4128]

Knowing the concept of diminishing returns will get you far in life

[@sugoi-qk1bl]

Thank you 🎉

[@utmonbinary2997]

NGL I really like this guy.

[@JoshyHendoMan]

As someone who’s been strength training on and off for 20 years, I need to hear stuff like this. Basically a “calm down” approach

[@Polandsyndromebodybuilding]

This guy loves the sound of his voice

[@mugumelivingstone7259]

Even his head is jacked.

[@redreyessettd9437]

I loves that’s he’s just explains the law of diminishing marginal utility

[@foggynight]

Least clear way to describe diminishing returns.

[@SerijoschaM]

Do not forget that most changes occur during the recovery period and not during the training. Recovering properly - which can be very individual - is one of the essential factors.

[@jamesschoi87]

How do all these people articulate so well

[@subhamnaha7642]

You guys are exercising just for the results!!!! 😮😮

[@azansubhie1826]

his upper back head muscle is spectacular

[@majesticmisterm7903]

Helpful guy

[@RamensFiasco]

great advice wow

[@pattychan818]

you are so right!