Training Frequency for Maximal Muscle Growth

[@claesronnenberg5829]

Hi Ben, great knowledge! Though my right ear is jealous of my left because the audio favors MONO!

[@HeslinKim]

Love to see that you're posting regular content again! One of my favorite channels.

[@jimmytribal1]

as always Ben good info keep up the good work

[@yaminerachedi3372]

Hi ben,thunk you so much,always whit big informtions,you are the most great smart bodybuilder in the world,your freind from Algeria

[@coop98]

Leg day twice a week is interesting, I just never did it much in the past because my legs would be super sore for days

[@BJETNT]

Yeah I can't turn legs twice a week either I'm more like once every eight days. If I hit them actually hard enough to where it does anything my joints couldn't handle any More than that. My legs are better than most but they're not as good as Ben's lol

[@edwardlawler9487]

You need to have your splits mapped out and nutrition need sit be adjusted you shouldn’t be getting sore for days that’s nutrition issue food food food

[@mikehito5226]

how about this - if you can grow on four sets for biceps, try 3. If you still make progress, try 2. Use the minimum required.

[@leadersmadeandborn]

thanks for the video Ben, but can you adress this topic from protein synthesis aspect?

[@MikeSommerfeld]

Great Video Ben, thanks !

[@freedomsrt8]

MI40, Do you have a video on muscle imbalances? My quads look completely different. They are basically the same size but my right has way more separation and overall shape. Any suggestions on how to help correct this problem?

[@vornamenachname3634]

Freedom five I have exactly the same problem with my left and right pec

[@Frokx77]

So much knowledge pouring into my brain ... Thanks a lot

[@SweetDaddyBarron78]

So much knowledge pouring in my head too

[@AllTheDips]

SweetDaddyBarron78 all air in mine

[@buttwhthappened]

yet so little olympia wins.

[@nakefatty9167]

@@buttwhthappened what's your point?

[@wwss3330]

For naturals high intensity less frequency is the best option

[@juicedupfreak]

Thanks for the video Ben. Always great information.

[@vndrevlves]

I love you, Ben. Thank you so much!

[@gekipa]

THANK YOU.

[@xicelinkx]

You have audio only coming out one channel. No it's not my headphones just checked other videos.

[@siddharthkumar-bba4856]

please improve the audio quality from mono to stereo.

[@erinzway]

Not sure but is anyone else having sound issues when watching through like PlayStation or Xbox I get no sound at all on these newer videos but no problems on iPad desktop or iPhone

[@Whiteoakfarms0412]

I think that’s great info but is that for both a natural and an enhanced bodybuilder?

[@MMR281]

I honestly couldn't see training anything every day or eod. Especially as a natty that works 6 days a week . I need at least 4 days recovery and even then, that's just when the muscle soreness dissipates, I lose strength if I don't give myself a week to heal. I like really dialing in and working my muscles thoroughly and really kill it, especially weak body parts. I feel like the repeated bout effect wouldn't really create much linear growth as my workouts would have to be too mediocre to really stimulate anything but who knows. I can say that the supplementation with creatine, glycerol, bcaa's, phosphatidic acid, carb cycling, HIIT cardio, even just a 10-15 min brisk run, etc., and time under tension techniques along with being aware of the different strength curves have made an already noticeable difference in my muscle's size, appearance as well as body composition. Great advice MI40 team!

[@chrisimportant5830]

I think, based on the literature and my experience i can say that most people run into the limits of their willpower or connective tissue long before their muscles actually become incapable of recovering from the training volume.

[@Viajesastrales250]

i use carnitin and it work very good for me thanks

[@dkrauss8672]

Great information! So much to learn from this man.

[@qc9326]

Good video any chance you can fix the sound coming out of one headphone though?

[@MeleDrummer]

Thanks Ben!

[@mariolp2999]

thank you for the info but you need to tell the audience that you are definitely recovering faster because of all the anabolics you are using... natural lifters will be drained in your workout...

[@xfitinfo1558]

correct bro,

[@davidgarresbaty7450]

Good information!!!

[@ignaciogtx]

Great info!!!

[@donthejewler74]

Liked this video right up to the point where he plugged a supplement brand.

[@nickrichards4873]

ben, glutamine or leucine if you had to choose one ? i do drink BCAA's intra as well

[@MI40MuscleIntelligence]

Glutamine intra, BCAAs post.

[@13johan37]

why not eaa?

[@stevejimenez6363]

I've been training for 4 months and gained 20 lbs. went from 164 to 184 and I'm 5,7 I've been getting stronger but I look flat and getting stretch marks am I not gaining muscle ???

[@MI40MuscleIntelligence]

It's hard to say. When you went from 164 to 184, what was your body fat and what is your body fat % now? Likely, you did gain muscle if you are training and eating appropriately. What program are you following?

[@amirsedrak3913]

Benjamin Pakulsk I bought the MI40 program, it was mostly concentrated towards muscle building. I was curious if you have anything for leaning out and burning fat?

[@stevejimenez6363]

+Benjamin Pakulski I train 6 days a week. I'm on a 3250 calorie bulk. And am I suppose to take deloads or can I just cycle low reps between high reps. Thx Ben one love man💪🏾💪🏾

[@davonod8573]

I mean if you're progressing in the weight room I would worry. For the record you'd gain stretch marks gaining muscle or fat. Both cn stretch the skin so stretch marks don't just mean you're getting fat. As far as being "flat'' it's only been 4 months so not much to worry about right now. I'm sure if you keep adapting and progress you'll be fine when you cut man :)

[@MrStevie57]

I am planning on putting on 20 pounds over xmas.

[@MrModZix]

My left ear enjoyed this

[@Phoenix-Brah]

Thanks pacman😄

[@hinduaesthetics76]

Hey Ben, Stay away from stimulants if you train often 6:28. I drink black coffee before I train for the caffeine. Should I stop because I train often and it is stimulants ?

[@mccloud35]

Do whatever that works for you. All advice is subjective. I drink coffee with some sugar, and it helps to wake me. Definitely a much better option than taking something artificial like caffeine filled pre-workouts.

[@hinduaesthetics76]

Tharindu Mathew Alright thanks bro ;)

[@thecrystaltide3757]

3:46 "Sometimes, I'm programmed to do 12 sets but I'll feel really good and do 40" what

[@angelenamorris6400]

What about anybody who is over 40 plus and is still training heavy but doing it with high volume?

[@MuscleEire]

Rafiel Morris listen to your body, as ben said do as much as you can recover from. trial and error I guess. sub to my channel for lots of content on subjects like this!

[@brood7002]

Can you do a video about talking about a full week off, or maybe even two weeks off? It seems to be something that is never talked about, but could be what most chronic trainers need to hear...

[@haiderrizvi8443]

Can I Split all my training volume in a ultra split frequency like: 2 times a day, 6 or 7 days per week? I do have a personal gym in my home, and I really LOVE to train frequently, but can be VERY short sessions... Ex: 3 trainings for legs, 5 for biceps and calves, 2 for chest, 3 for back... My Ideia is 12 to 20 sets per muscle part (per week), looking the overlap between muscles... My main goal is gain muscle. Everyday I do light walk about 1:30... (10.000 steps) 1,78 cm (5 10 inches) 68kg (150 pounds)

[@samin_fitcoach]

when you say training arms everyday 6-8 sets do you mean 6-8 sets of triceps alone for example or divided 3-4 sets bis 3-4 sets tris?

[@MuscleEire]

samko kolasinac I assume he's referring to biceps and triceps separately. sub to my channel for lots of content on subjects like this!

[@markovendetti9704]

samko kolasinac He said (arms) not (biceps or triceps) so yes thats the total amount of sets for both triceps and biceps.

[@mindezz]

I put a lot of work into my leg workouts. It takes around 4-5 days to recover, where the biggest soreness comes after 2 - 3 days. I am always well hydrated and high on nutrition and supplements. Is this normal? As you say legs could be trained every 2 days - it just blows my mind!

[@Kikwatz]

mindezz Just don't train to muscle failure.

[@77dris]

Putting on 4" on legs in 4 months can only happen with a good amount of gear, and perhaps by adding a fair amount of fat.

[@JacobKuba]

Arms every day

[@TheDigiVestor]

My favorite bodybuilder! 💪

[@sgfitness1030]

Do you really feel like glutamine is that beneficial? The research shows otherwise

[@voodooblue6162]

SG Fitness He's sponsored so he has to endorse the product.

[@BJETNT]

Glutamine is extremely beneficial but not if you take it orally lol. The research you've seen probably told you that. The only good way to get glutamine orally is AKG or OKG. I prefer OKG because you get arginine and on a scene from it obviously cuz the ornithine turns into arginine. Plus in your body cleaves off the AKG the AKG binds with ammonia and turns into glutamine. They've had this stuff since the '60s and now we can get it cheap. I'm surprised these gurus don't know the difference. I've seen studies showing that high levels of oral glutamine actually kill muscle growth because of the level of ammonia it releases. When it gets any kind of moisture it turns into ammonia and pyro glutamic acid. If I remember correctly anyway. AKG and OKG is pretty cheap nowadays. The recommended dosage I learned a few years back was about 10 g a day or more. I have a charge somewhere from about 20 years ago but I can't remember where it is. five grams before worked out and 5 g after a workout or you can use it before you go to sleep to increase growth hormone. It really does work though

[@101realtor]

Are we talking someone who is enhanced or non-enhanced with these rest times?

[@FITNESS-COACH-DINO]

Shouldn't really matter

[@noherekruger3738]

Yes, it should you fucking jackwagon.

[@NickFennema]

actually it shouldn't.

[@TrapasaurusFlex]

Nick Fennema Actually it does... it's not debatable that gear drastically speeds up recovery time and protein synthesis. Overtraining is established fact, and the volume that an enhanced lifter can do is way higher than a natural lifter.

[@NickFennema]

" it's not debatable that gear drastically speeds up recovery time and protein synthesis " not gonna debate on this, but let's interprit that. It means that gear helps you build the same amount of muscle in less time, it builds more muscle in the same time. Guess we focus on the latter. Keep in mind that protein synthesis is also elevated for a longer time - so instead of working with a higher frequency, you could actually work effectively with a lower frequency. Also, even if theoretically we could work with a higher frequency, you also have to take into account that the loads are getting heavier. The impact of a set of 250kg squats on your system is significantly more than the impact of 200kg squats. The stronger you get, the longer your recovery will be. And gear makes you stronger. For naturals, training every musclegroup 2-3 times should be significantly more effective than once a week, and higher frequencies don't seem to have more effect. This is the general consensus in the scientific literature. The only 'research' we have on geared users is the fact that alot of pro bodybuilders work with a very low frequency of 1 muscle group/week and stil do very, very well. In the end, we don't really know how optimal training frequency is affected by gear. But if it points anywhere, it's towards a lower frequency.

[@jesusgzavala711]

And your gear was at point too

[@tylerlegare2668]

6 sets everyday!!!??????

[@MA-id1hr]

Did he said.. BCAAs... LOL

[@gregz1235]

For advanced trainees I've seen that you get away with training everything multiple times per week.

[@DJSTOEK]

🕺😷

[@77dris]

I like Ben, but it's hard to take the science channels seriously if the coaches are on anabolics. Science shows that the vast majority of gains come from the anabolics, not the gym. I'd like to know what works for naturals.

[@pierrefitch]

you say no stimulants around training does that mean no coffee Ben?

[@JacobKuba]

Pierre Fitch yes coffee has caffeine. so no coffee

[@NicholasRachuna]

Lets over complicate everything and then drop a product name. Redundant

[@MrInzombia]

damn, bens upper body seems to be shrinking more and more and his waist and legs remain the same

[@jparks6544]

too bad he's hawking Scitech. Crap in a can. Crap in a bottle.

[@Tobeon2]

Thank you.