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Training 2x per week = maintenance Training 3x per week = good results Training 4x per week = GREAT results Training 5x per week = GREAT results…if recovery is on point Training 6x or more per week = you fell into the “more is better” trap

Dean Turner

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106,344 Aufrufe • vor 2 Monaten •via X (Twitter)

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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

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Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Training 3x per week = can produce good results but you will be leaving some on the table Training 4x per week = often produces great results and is extremely sustainable Training 5x per week = may be able to drive slightly better results than 4x per week but A LOT can go wrong Training 6x or more per week = almost always a very dumb decision

Dean Turner

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Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Training 3x per week = good but you’ll leave some progress on the table Training 4x per week = the sweet spot Training 5x per week = can work great but don’t overdo it on training volume Training 6x or more per week = almost always a very dumb decision Thus… 2-3 rest days per week is MOST IDEAL

Dean Turner

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Get better results w/6 weeks of hard training (3x per week) then 2 weeks easy & a few weeks off per year to maximize results from resistance training. Yes this is for non Rx assisted and also Rx assisted (TRT, etc) folks. Dorian Yates on the Huberman Lab podcast out now.

Get better results w/6 weeks of hard training (3x per week) then 2 weeks easy & a few weeks off per year to maximize results from resistance training. Yes this is for non Rx assisted and also Rx assisted (TRT, etc) folks. Dorian Yates on the Huberman Lab podcast out now.

Andrew D. Huberman, Ph.D.

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Fix #1: Stop training 7 days a week. Over-training destroys testosterone faster than under-training. Heavy compound movements 3-4x per week with adequate recovery beats daily gym sessions. Your body needs rest to produce hormones:

Fix #1: Stop training 7 days a week. Over-training destroys testosterone faster than under-training. Heavy compound movements 3-4x per week with adequate recovery beats daily gym sessions. Your body needs rest to produce hormones:

Michael Morelli

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Olympic Swimming Champion Kyle Chalmers details his radical change in training (going from 50k per week to 3k per day).

Olympic Swimming Champion Kyle Chalmers details his radical change in training (going from 50k per week to 3k per day).

Mel Stewart

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If you're getting nowhere on the scale while training for more than 60-90 minutes per week... You might, like my client Pedro, benefit from a new approach that 1) Helps you reclaim more of your free time 2) Produces better, more sustainable fat loss results. Here's how:

If you're getting nowhere on the scale while training for more than 60-90 minutes per week... You might, like my client Pedro, benefit from a new approach that 1) Helps you reclaim more of your free time 2) Produces better, more sustainable fat loss results. Here's how:

P.D. Mangan Health & Freedom Maximalist 🇺🇸

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Carlos Alcaraz is back to training as he looks to complete the required number of training hours per week to not lose his place in the academy.

Carlos Alcaraz is back to training as he looks to complete the required number of training hours per week to not lose his place in the academy.

Zain

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Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

FoundMyFitness Clips

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Raw numbers on average Counting Early Work/BP Game Days Ground balls per week: MLB- 350-450 Per week Minor League-450-550 Per week College- 250-350 Per week HS- 10-30 Per week If you want to play good infield. You better find a way to get reps!!!

Raw numbers on average Counting Early Work/BP Game Days Ground balls per week: MLB- 350-450 Per week Minor League-450-550 Per week College- 250-350 Per week HS- 10-30 Per week If you want to play good infield. You better find a way to get reps!!!

Brendan Dougherty

140,786 Aufrufe • vor 5 Monaten

FACT CHECK: No trainings OR standards have been cut from ICE training. New ICE recruits receieve 56 days of training and an average of 28 days of on-the-job training. Training increased from five days a week, eight hours a day to six days a week, twelve hours per day including personalized independent training. It’s the same hours of training officers have ALWAYS received.

FACT CHECK: No trainings OR standards have been cut from ICE training. New ICE recruits receieve 56 days of training and an average of 28 days of on-the-job training. Training increased from five days a week, eight hours a day to six days a week, twelve hours per day including personalized independent training. It’s the same hours of training officers have ALWAYS received.

Homeland Security

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Here's how I keep my workouts under 30 minutes, and my total training time under 1 hour per week:

Here's how I keep my workouts under 30 minutes, and my total training time under 1 hour per week:

P.D. Mangan Health & Freedom Maximalist 🇺🇸

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Training a muscle once per week is leaving gains on the table. Muscle protein synthesis stays elevated 24-48 hours after training. Then the muscle starts breaking down. Training Monday means growth stimulus until Wednesday. Then atrophy until next Monday. You could easily end the week with nothing to show for it. Train each muscle 2-3x weekly: Hit it Monday, Wednesday, Friday. Keep protein synthesis elevated constantly. More frequent training = more total weekly stimulus = more growth. This is basic biology but bro splits ignore it completely.

Training a muscle once per week is leaving gains on the table. Muscle protein synthesis stays elevated 24-48 hours after training. Then the muscle starts breaking down. Training Monday means growth stimulus until Wednesday. Then atrophy until next Monday. You could easily end the week with nothing to show for it. Train each muscle 2-3x weekly: Hit it Monday, Wednesday, Friday. Keep protein synthesis elevated constantly. More frequent training = more total weekly stimulus = more growth. This is basic biology but bro splits ignore it completely.

Sama Hoole

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I’ve been doing 400 live reps per session with a defender for training. Has helped drastically improve my scoring ability and different offensive reads. Have also been in the weight room 6x per week 6’1 195lb point guard with all 4 years of college eligibility left.

I’ve been doing 400 live reps per session with a defender for training. Has helped drastically improve my scoring ability and different offensive reads. Have also been in the weight room 6x per week 6’1 195lb point guard with all 4 years of college eligibility left.

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Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Sets per muscle group: - For balanced development, you’re going to want to perform 5, 6, 7, 8ish sets per body part per week - If prioritizing a muscle group, you’re going to want to perform 8, 9, 10, MAYBE 10+ sets for that body part each week - If deprioritizing a muscle group, you only need 2, 3, 4ish sets for that body part each week to maintain existing development Obviously, if you are training a muscle group 2x per week (which you probably should be) you would just half these figures and you’d have your average per session volume — NOTE: It does not have to be a perfectly even split is spreading the work across 2 sessions

Dean Turner

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How Daniel lost 50 pounds in 16 weeks, with a new baby at home... While eating delicious food, and without ever training more than 1 hour per week:

How Daniel lost 50 pounds in 16 weeks, with a new baby at home... While eating delicious food, and without ever training more than 1 hour per week:

P.D. Mangan Health & Freedom Maximalist 🇺🇸

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An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

FoundMyFitness Clips

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