How often should you train for Muscle Growth (Bodyweight Exercise) [Ep. 11]

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All information in this RU-vid channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.

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8 сен 2024

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Комментарии : 107

@BodyweightMuscle 6 лет назад

What is up Bodyweight Exercise fans! What is your opinion on training frequency? How often do you train? Also what do think is the bee's deal with me?

@blind_abstract1787 6 лет назад

What should be the training volume for a specific skill (front lever, planche, human flag,etc)? Should i have an specific day for each one, or include an exercise or two in my regular program? Great videos anyways, keep them up !

@svir4U 6 лет назад

Anthony what do you think about "push,pull,legs,push,pull,legs,rest"

@danielcarroll886 6 лет назад

Ur killin me with the bee, nice lol. Question about training frequency and rest days. I was under the impression that rest was so vitally important, how can you train back to back days?

@BodyweightMuscle 6 лет назад

Hi Daniel, it depends on training volume and how you spread it across the week. If you do enough sets, a day of rest is a good idea. Check my video on Training volume for more info: ru-vid.com?o=U&video_id=BBbd-rI6W-g

@TheGinny18 6 лет назад

Hey, does it need a longer time for a women to build muscle? And I had a surgery on my knee. It was a cartilage transplantation, so I can´t train my leg like everyone else. Do you have any tips for lunges and do polymetrics put on more stress on the knee? Have a nice day/night. :) PS: You doing great Videos and kept me motivated back in my time in the hospital.

@fretbrner 6 лет назад

Ever since the military, I did 5 day a week body training. When I went to free weights, i did four. Now that I am coming back to body weights, I am doing 5. If you look at the elite forces, they train almost every day. SEALs, SAS, TAG, RECON, RANGERS. They are monsters and fit as. I think if you get good sleep and eat right, and cut out the heavy drinking, you should be alright at 5.

@ziggy44132 2 года назад

This motivates me. When I left the Army in my 20’s, I tried to train body weight and running every day. As I got older into my 40’s, I found that training every day led to injuries. You are definitely right about the elite forces training techniques. However, I feel that as you get older, you have to slow it down a little to prevent injuries.

@nicolasgrande1620 6 лет назад

I find that training each muscle group twice a week gives me good results and lets me hit with full strength every workout !

@joseywales4874 2 года назад

Exactly. No proof more than 2x per muscle group will do anything. Besides make you hurt. And yea you can do low reps all week. But I don’t care how in shape you are, you can’t do hog rep push and pull 4 days a week. Or 3 without not getting proper rebuild.

@Kopniske 6 лет назад

I aim for 3 days a week of full body calisthenics and 3 days a week of boxing conditioning.

@gikaradi8793 4 года назад

Hi James ,any worthfull progress on the 3-3 slpi to date ??

@Kopniske 4 года назад

Gi Karadi it’s going great! Love the mix. And if you miss a day, you are not completely thrown off

@uzzielhernandez8945 3 года назад

What does your calisthenics workout consist of? I’m interested in also doing calisthenics with boxing on the side but don’t know what calisthenics routine to follow

@Kopniske 3 года назад

@@uzzielhernandez8945 I blend it in with by boxing workouts. A boxing session for me will include rounds of jump rope/sprints/running, shadow boxing, bag work, mitt work, sparring and 5-8 rounds of calisthenics. So I may do 3 minutes of lunges, 3 minutes of pushups, etc.

@johanndaart7326 4 года назад

I really like your video form. Most calisthenic / lifting vids have pumped up, obnoxious loud music. Your ambient backgrounds are soothing ;) Thanks for the advice!

@nivedpalissery1969 6 лет назад

I workout for 15 days straight n then take 2-3 days rest and then again workout for 15 days. I have observed that this training frequency helps me increase my reps n strength.

@maxos-4135 6 лет назад

Nived Palissery really!? I ve never heard that lol

@nivedpalissery1969 6 лет назад

-Tilemachos - Yep. Me too. But it worked for me. Weird I know.

@MrFrozenhate 5 лет назад

5:59 i started swinging around my headphones FUCK

@andreazen3986 6 лет назад

Hi! Fan from Italy here! I think it'll be really nice if you were able to make a series where you explain a little of the science behind how our body works (or where you go over the articles you often talk about!) I'm not saying this because I don't trust you! I do! I study science and biomolecular technologies and I get what you say, but I think it'll be nice for other people (maybe you could make a survey, don't know ahah) to be introduced to some of the great science behind training. Really do love your videos and all the work that you do! I'll keep on training! 💪

@ipa.4490 6 лет назад

Thank you very much Bodyweight muscle...

@somancharly 4 года назад

I have been doing the mistake of one day every week for years without result. Hopefully bumping it to twice will do the magic..

@BodyweightMuscle 4 года назад

You'll definitely see progress!

@fiodarsazanavets3458 3 года назад

I do upper body training three times a week and lower body training (including plyometrics) twice a week. I also run, so twice a week for lower body is optimal for me, so my running doesn't get affected in a negative way. Essentially, I have 5 strength training days per week. And it works quite well for me. So far, I've been able to either add reps or progress to harder varieties almost every time I train.

@CROHardRap 5 лет назад

2 years ago I trained 3 times a week for 2 months absolutely 0 progress, today I've been training for 1 month 5 times a week and I can see huge progress in just 1 month even my friends noticed I started to workout so I guess it's different for everyone

@paradoks7487 4 года назад

CHR whats your routine by 5 times a week? Fullbody ? How many sets ?

@gikaradi8793 4 года назад

sets reps intensity??

@gikaradi8793 4 года назад

SPLIT,sets ,reps,intensity ??????

@paradoks7487 3 года назад

@trevbarlow9719 3 года назад

@@paradoks7487 Don't be too curious on his routine. Something is obviously wrong when he got "zero progress" when doing full body 3 days a week.

@Jethu262 6 лет назад

Currently I'm working out 3x per week. Day 1 - Monday is Squats, Pushup variant or dips, Horizontal Pullups, and Bridge work. Day 2 - Wednesday is Squats, Vertical pullups, Hand balancing, and Leg raises. I repeat day 1 on Friday, then take 2 days off and continue alternating the next week. Very classic setup. Progress is good, Muscle building is good. Eventually as I get back to my former levels (I took a good bit of time off completely due to hip issues and tendonitis in my elbow), I'll go with an Upper day, Lower day, off, repeat. If I'm feeling good after a workout and I have time, I'll do some explosive work, rotating, etc.

@pohmetable 6 лет назад

Great video as always. Can you talk about sleep on your next video? I know 7-8 hour sleep still the best for recovery. But how about people who have no time for 8 hour sleep? I mean come on man, i have to work, study, have kids and family etc. I sleep about 5-6hours a day.

@siobhShaft 6 лет назад

Thanks for the slow negatives suggestion.. I'm feeling it after doing four sets of 7 pull ups and four of 10 dips!

@tytp001 6 лет назад

I workout in the academic year 3 times per week. Full body workouts, calisthenics. Actually I'm on vacations... so I workout 4 days in the week... of course, full body workouts...BUT now they're : 2 full body calisthenics, and 2 days a keetlebell full body beginneer workouts... Monday: calisthenics, Tuesday: FB keetlebell, wednesday: rest thursday: calisthenics Friday: FB keetlebell Saturday and Sunday, I rest, or I do a Little of cardio (walk 2-5 km) Yeah, I know: I should workout more, but I've a job for the entire year, and I prefer stick to 1 routine that I can follow with no interruptions...

@obfitness6749 6 лет назад

Hi Anthony i agree bro splits were created for juice heads, its all about VOLUME and CONSISTENCY personally dont think anyone can tell you what is best for any individual person unless you know there lifestyle or how many times a week or mins a day you have to train, you can have the best muscle building program in the world but if you cant be consistent or stick to it, it will never work!

@alir.9894 6 лет назад

That was really helpful - thank you sir!

@kundanhz1 5 лет назад

Thanks a lot! This is a simple fact but unfortunately unavailable throughout the whole internet! I used to wonder why a bodyweight regimen on bodybuilding pattern was not helping me with gains.

@youjitsuhoneybadgers8322 3 года назад

I aim at three work outs a week. I live a pretty active lifestyle. Martial arts and sports in general are an every day thing for me. With three strenght training work outs a week I support this life style. Im trying to fit in a bit of yoga and stretching as well, but havent managed to do this consistently yet.

@greenmachine7695 6 лет назад

push pull legs push pull legs rest

@juantonioex19 6 лет назад

greenmachine same but instead I do Push,pull,legs rest push,pull,legs

@justryan2070 6 лет назад

I prefer pull push legs. Push day messes with muscle ups but muscle don't mess with my push day. I can recover from muscle ups to do push the day after but I can't recover from push to do muscle ups the day after.

@greenmachine7695 6 лет назад

+antony 13 do you take a rest after the second legs??

@greenmachine7695 6 лет назад

+Animate Yourself yeah that's better I guess push does hinder my pull days... will try that now

@bikem1476 5 лет назад

Same

@orfeuszkol9626 4 года назад

I train 7 days a week full body (sometimes with focus on specific muscles but no gym), often multiple times a day (1,5-3) hours a day. Works out for me. What do you think? Im a calisthenics atlethe Edit: i do this plan since around 1,5-2 Years

@DBASSDAN 2 года назад

5 days . 4 days upper - 2 push days / 2 pull days and 1 legs.

@hassanmcmillian 6 лет назад

Thank you so much for the information Anthony i really appreciate it

@BodyweightMuscle 6 лет назад

Your very welcome Hassan

@Anthonyreyperez 6 лет назад

yooo Anthony, I enjoy the videos as always. Ive been hitting 4 times a week now for about 4 months. I feel strong. disciplined. and very solid. Ive been watching calorie intake and am getting to ideal body fat range. I make sure to consume around 1- 1.5 grams of protein per kilogram of body weight. I think i feel good and in control enough now of current regiment to move up to 5 times a week. any other tips possibly to add a little mass? other then patience of course....im sure alot of it is time. all the best brother

@Floter-t1h 6 лет назад

Μπράβο αδερφέ καλή δύναμη 💙

@JChillz 6 лет назад

If I train a muscle group intensely (multiple sets and some to failure), I need 2-3 days rest or else my muscles are still fatigued and my performance suffers. I don't know if it's because I'm tall and skinny or what, but I've been strength training for about 18 years and one day of rest for a muscle group has never worked for me. Should I try to increase my frequency as an experiment and see if I adapt? I always train a muscle group when it's "fresh".

@BodyweightMuscle 6 лет назад

Hi Justin, watch my video on training volume and see how your volume is spread across the week. You can experiment with training more frequent by probably decreasing the volume per movement pattern. I think it will jump-start some muscle gains since you've been using the same frequency for a long time from what I understood.

@JChillz 6 лет назад

Thanks Anthony. I'll experiment with spreading my volume throughout the week and see how I feel. Thanks for all of your great work and I love your new book!

@hellrider5382 4 года назад

Thank you

@ohlawditsando 6 лет назад

Jesus ive been going in 6x2hr full body workouts for almost 2 months

@deadlychip973 5 лет назад

Same bro

@dcawkwell 6 лет назад

Hi Anthony, I like the videos. I have been following the Mark Lauren training program that is basically 4 days per week push,legs,pull, core with an addition day on certain weeks. Are you suggesting for better gains I need to combine exercise days to a more whole body workout so I can repeat these more frequently?

@pedrocardoso774 6 лет назад

Great content man. Do you have a video on yout channel about your diet? Like... The calories, or how you eat daily. Sorry for the english haha

@BodyweightMuscle 6 лет назад

Hello P, nothing as structured as I'd like it to be. Will make something soon...

@pedrocardoso774 6 лет назад

Thanks for the answer, and don't shave the beard haha

@shawnbeans7389 4 года назад

do u workout only with bodyweight

@ergeisinferno2323 6 лет назад

FULL BODY 2 TO 3 TIMES A WEEK PERIOD

@ShivosPaws 2 года назад

Thank you

@JJ_Beats._. 3 года назад

I do chest on day one,back and legs on day 2 then repeate 6 days a week with one days rest?is this overkill or is it fine as it is?

@42neddy 6 лет назад

i train 6 times per week with 3 sets of each exercise of moderate intensity (because having asthma doesnt allow me to push too far paying attention to both my form AND my breathing at the same time its hard) and im concerned how because of that im going to progress way slower than a person with healthy lungs. this isnt exactly a question since my circumstances cannot be helped

@42neddy 6 лет назад

ive heard of him before but never actually got to practice his methods thank you for taking time to write this! its really encouraging i appreciate it

@flaviovizeu_ 6 лет назад

fukazepe your descrption got me interested! I'm gonna check this out! Thanks!

@ipa.4490 6 лет назад

fukazepe Hi there.. I'm having a similar problem with breathing cuz of Asthma. Can you kindly help me too? I'd really appreciate it. My e-mail ID is kharadi_keval@yahoo.co.in. Thank you very much.

@AdrianKingsleyHughes 6 лет назад

I'm wondering what compression shirt you have there. Looks interesting.

@nicholassaputra2911 6 лет назад

How to structure 4x full body workout per week?

@chrishansen9731 5 лет назад

That can be tricky to structure.

@iraisrat6430 4 года назад

I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can't wait to see numbers on scale after 20 more days. I am so excited about this.

@NBDYSPCL 2 года назад

Im planning a daily 15min morning calisthenics workout (strictly BW) and a 30min 3 day on, 1 day off PPL evening routine (with resistance). Is this too much?

@BodyweightMuscle 2 года назад

Hi DV, it depends on you total training volume. With a quick view, it seems doable. Just make sure you have a deload week once every 4-6 weeks (depending when you feel you need it).

@achtungjamie 6 лет назад

How’s about upper/lower split ?

@BodyweightMuscle 6 лет назад

Hi Jamie, I prefer whole body workouts for calithenics. Check my video on movement patterns for more info on that ru-vid.com?o=U&video_id=IQC1872GMUw

@mandatorythrive 6 лет назад

Full Body is more optimal especially for legs

@Kinjo2008 4 года назад

*Does this training frequency still apply to someone who is in their mid 40tys as well?*

@MrJoeserFremder 4 года назад

of course

@jonathanjaner1369 Год назад

Sir how long have u been an amputee?

@BodyweightMuscle Год назад

Hi jonathan, it's been 10 years now

@johanfrags7707 6 лет назад

how many total sets per muscle group in a week are ideal?

@johanfrags7707 6 лет назад

okay, nevermind, the answer is in your channel lol

@user-un5vi4ml3w 6 лет назад

You should let the bee say what she wanted mate and not drive her away :)

@BodyweightMuscle 6 лет назад

maybe she had a workout question?

@user-un5vi4ml3w 6 лет назад

I bet she had 😂

@vidyarthirahulkumar108 5 лет назад

I dont have pull up bar so can doing push up variations and squats will cover whole body

@bang.marcel0 5 лет назад

find a tree, a railing.. be creative bro! something is there ready to be used

@mayankify 6 лет назад

What is a poor way to exercise fans SUBTITLES at 0:00

@barakenff9112 3 года назад

😨

@vardaspavarde8480 6 лет назад

5x times per week best if you can handel it 2 1 0ff

@gread9725 3 года назад

Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!