Training 3 Days A Week Enough to Build a Pro Physique?

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[@patrickjulius7352]

I love 3x per wk. every time I try to do more, it means I have to train two days in a row and even when doing a different muscle group by weights and reps decrease.

[@steelphantom9105]

That’s because even though you’re training a different muscle group you still only have one CNS and energy system which both need time to recover and replenish.

[@kylestaker9279]

that’s my issue. Before a family and a serious career I could train 5 days a week but now it’s hard to train 3 days.

[@CourtneyBishopPOA]

Spot on. I go by inner compass and follow whatever frequency per week allows me to perform at the quality I desire. Experience taught me that. 🙏🏻

[@mingm-ld8rx]

it's all about recovery.

[@sethdbrown30]

I've recently got more into running and am only lifting two days a week. I'm finding that I'm just as strong and much more recovered just doing two full body sessions a week.

[@gabrielalmeida6085]

could you share your exercises of each day? I would love to try

[@steelphantom9105]

Same here.

[@ParvParashar]

Great video! 🙏

[@jonatanolsen37]

I do full body 3x a week and cardio 3x a week. I tried different splits, but it feels weird to just train 1-2 bodyparts in a session.

[@deejayspillz]

Jeff, I thought you currently do 3 days a week? Btw, you guys crushed this question!

[@michaelgrabowski2633]

Regarding volume and intensity: what is better for hypertrophy: using the same weight for all sets ( 200lbs for 10, 10, 10) in a given excercise or using higher loads during the sets ( 180 x 10, 200x10, 220x10) … is there any difference when the volume and tonnage (here 6000lbs) are the same?

[@Soccasteve]

That’s actually a really good question. From my experience whenever I use a ramping approach up to a top weight things will go well for a while but eventually I end up stalling and regressing. When you try to push maximum performances using the heaviest weight possible it inevitably leads to strength peaking which is impossible to sustain, bc of this I think straight sets are probably better. That’s not to say that ramping up isn’t effective for hypertrophy, I think it can be, it’s just you have to know the cons associated with the reality that you may be too tired to do extra sets (which will result in less hypertrophy) and it may lead to stalling and regression. A possible remedy is to swap out exercises more frequently but a lot of this is preference really. You can make either method work.

[@Anandfulness]

Hmm your example doesnt make sense though. If you use 200 lbs and youre using between 2 to 0 RIR, there is no way youre hitting 10 reps on all sets. The reps will have to drop. For me, i keep load the same AND RIR the same. The reps drop but i try to stay in a rep range. If you want to use different weghts for the sets you're better of starting with your highest weight and then dropping the weight for downsets. Look up renaissance periodization downsets for a comprehensive explanation on why this works.

[@vacinadefrangoedurateston2532]

I would say the heavier set makes up in fiber recruitment that which the lighter one lacks.

[@Jafmanz]

Why is a training regimen being defined by a 7 day cycle? I train 1 day on 1 day off

[@joachimjustinmorgan4851]

John Grimek

[@ernest1030]

👍

[@pimpleonureye]

I really like this topic since 3 day full body had been my ideal setup. However, I'm running into a problem. I'm a middle intermediate and need to increase volume to continue growing at a good pace. However, to hit all muscle groups with moderate volume (9-15 sets/week), my workouts are close to 50 total sets. I can grind through it and get it done, however I quickly get clear symptoms of systemic fatigue. Would you suggest I increase frequency to lower my per session volume, or do you think I should put certain muscle groups on the backburner and hammer the others? From what I understand, the later may be something I'll have to do when I become advanced, so it might not be a bad idea to get used to that programming now?

[@alexd7977]

50 seems like a LOT of daily volume. I do 30 ish and towards the end of my meso's im COOKED, can barely finish my workouts. If I did 50 I'd be in there 5 hours

[@pimpleonureye]

@@alexd7977 yeah I realized that while I can psychologically get through it, I definitely get the symptoms of being overreached. Started using myoreps and focusing on specializing on about half my muscle groups every 3 months and that's gotten my volume/frequency into a range I like

[@Pizzalover22-um1vw]

You don’t need 9-15 sets a week. Start with like 6.

[@gerhardschelbi9939]

Maximal 5xweek

[@oldnatty61]

If we're talking natty 3 x's per week becomes too much fast.

[@daviddietsch]

3 is good when you are highly sensitive to training

[@oldnatty61]

@@daviddietsch ?

[@daviddietsch]

@@oldnatty61 In my opinion, personally, unless you are an older lifter or highly advanced or just want little progress over time, I think 3 days a week is not enough. Obviously at a point you will no longer keep growing. I doubt at 50 I’ll be able to do as much as Im doing now at 31. 2 or 3 is better than nothing obviously, but I really don’t think 3 is enough if you have average or below average genetics. Most lifters on social media are not average . I think most people could and should do more but it depends if they want to and if they have the time.

[@oldnatty61]

@@daviddietsch How old are you? What can you squat for 20?

[@Jafmanz]

​@@oldnatty61lol

[@matw1x]

3 days is enough if you have elite genetics, but for most people, 5+ sessions a week is necessary.

[@jonpodosek6942]

Agreed for a pro physique. For Gen pop, they can probably get 80% of their genetic potential with just 3 days per week.

[@timmian85]

I think by "elite genetics" you would also have great recovery so you could actually benefit from higher frequency. Bad genetics would mean that someone pretty much needs so much volume to grow that they cant recover from it.

[@timmian85]

@@morgan14366 The same can be said for any given number of days a week. Some guys just grow by looking at the weights and some hardly change after 6 months of maximum effort.

[@alexd7977]

says who?

[@MrJamesshim]

Says who?

[@jjr8220]

Train 2-3 days per week is plenty for a natural bodybuilder. If you train with high intensity, 2 x per week is enough.

[@SeuOu]

2x per week is significantly suboptimal for a variety of reasons...it's only a good choice if that's all the time you have, or if you just don't care that it'll take you additional years to complete your growth.

[@JimmyStruthers-lb3sn]

@@SeuOuFound the Mike Israetel fan

[@Pizzalover22-um1vw]

@@SeuOuAnd how many bodybuilding championships have you won ?

[@alexraymond-en4dd]

@user-fn1cd6mo9z the vast majority of people don't care about maximising muscle mass.

[@jjr8220]

@@SeuOu Nope. You can reach closer to potential much quicker 2-3 x per week IF you’re natural. I’ve down it and countless others.