Normally, I train each body part once a week. Monday: chest and back Wednesday: Legs Friday: shoulders and arms Rest: Tuesday, Thursday, Saturday and Sunday. I can always adjust the volume (sets, reps and weight) to my personal needs.
It is so slightly superiour that its not worth training 2x per week per bodypart for wear and tear of joints tendons ligaments esp as you get older young you heal faster your body can recover quicker so the maybe slighlty isnt worth double your effort bcuz itll run you down as you age' once per week as much sets as you can you can do 100 sets if you want youll have 7 days to recover if your older and struggling for time to up frequency go to the Smash and Grow Heal repeat' 😃💪🏼💪🏼👍🏼
I would think that doing 6 sets once a week would break down the muscle fibers more than say doing 2 sets three times per week, for the simple reason that doing 6 sets in one session would more easily lead to muscle failure, which is key to muscle growth.
@@FlowHighPerformance1 What does the research say about 1) One set of one exercise per week on a given muscle group with a given weight/resistance - to failure, vs 2) Three sets per week of the same exercise, same weight/resistance, but not to failure (say the typical 10 reps). Are the two extra sessions really worth it?
Good question. It depends how close to failure we are talking about for the second example. I'd say 1 set to failure is better than 3 sets that are 4-5 reps before failure. However I'd say that 3 sets taken 1-2 reps before failure is better than one set to failure 👍
@@FlowHighPerformance1 i think so yes as protein synthesis is at base level again after about 48 hours so it stands to reason that if you spike it with more frequent training you should in theory get more protein synthesis spikes over the week i use the analogy of it being a bit like a rollercoaster ride
Yes, but research shows that spreading your protein within around 3-6 meals per day maximises the hypertrophic response. Spreading it over 6+ feeding is not necessarily superior to 3-4 meals per day
@@FlowHighPerformance1 i didnt mean that i meant that training a muscle more often during the week provided more opportunities to spike mps as once you have trained a muscle mps is only spiked for around 48 hours
Ah sorry, my mistake. Well, regardless of the mechanisms, the research shows little difference between training frequencies when total weekly volume is equated 👍
I dont understand one thing in 2:56 . U said that 1x week has slight inferior results than the 2x week, ok, but u didn t talk about that 3x week has far far more results than 2x week. U concentrate the video between 1x week and 2x week, but i can see that do 3 times per week give 33% more hypertrophy than 2x week. Dont u think this is what we should to focus on?
I think the results of training 3x / week were simply sue to statistical chance. I dont think training a muscle 3x / week would result in 33% more muscle growth than 2x / week, maybe just a slight benefit. I have an updated version of this video which we be uploaded today! 👍
eg. 3 sets of bench press + 3 sets of fly's in each push session = 6 sets for chest per week. x2 push sessions per week = 12 total sets of chest per week. check out this video for more info ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-16oYtQbGhq4.html
I wouldn't be so sure about that. This video completely ignored that there is/seems to be a cap to how many sets that can actually stimulate hypertrophy per given workout. We do know that the cap is somewhere between 5-10 sets per muscle. I would split it 5 / 5 in both sessions just to make sure those last sets don't go to waste.
Every training program does not work linearly... you'll reach a plateau... training programs need to be cycled... most gyms are open 24/7... to accommodate cycle training!
The pros and cons of following a chart... some days you could be doing more and some days you should be doing less... some workouts could be longer and some workouts should be shorter!
