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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

126,358 subscribers

48,551 views • 6 days ago •via X (Twitter)

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12 Comments

Aki6 days ago

Twice a week is not maintenance when u train to failure and do a full body. Ever hear of alphadestiny and kinobody? Naturals that have pressed x2 bodyweight bench press. They have ran twice a week for years, I run it myself, would consider it amazing for lifestyle and prs

Sa〽 Ƒisher5 days ago

3x is more than enough if intensity is there. Also everybody has different live and goals so.... If you already working out you are setting yourself up for a better live if you are old

The Managed Man6 days ago

At my age: 3–4 lifting days, walk the rest, protect the night. That’s how I dropped 5 stone and still train. More is only better if you can recover like a 25-year-old. Most of us 40 and 50+ can’t. BUT we can increase our chances by following more detailed and dialled in food choices, i believe.

mikedeezy676 days ago

Next week is my last backpacking trip of the year. Which means I don't have to focus on cardio as much. I'm excited to start lifting at least 4x a week instead of 3. I'll try 5 but not sure if that'll be too much for me.

Gabriel6 days ago

The sweet spot probably isn’t the most days you can train. It’s the most you can recover from while still progressing.

Aaron W. W.6 days ago

I dunno, I go pretty hard on all my sets (0-1 RIR) and 3x per week is the absolute most that makes sense for me in terms of good recovery and steady progress. The rest is sports and walking. It might be different while you’re still in your 20’s.

Sophs c.6 days ago

Two high-intensity sessions can build muscle just as well as four moderate ones. Are you assuming equal effort across frequencies?

Crypto Godfather6 days ago

6 is fine when you do 2 sets of splits Back/bi Chest/shoulder/tri Legs Then repeat. Rest on sundays. Thrie cardio and core in on days when you have time frfr

sophs r6 days ago

The real variable isn't frequency but intensity and recovery capacity. What's your definition of "great results" that makes 4x the magic number?

Doe6 days ago

Starting dumb bell only workouts after 3 years off from full rotator cuff surgery. Any tips besides starting light?

Sebastian Storvik6 days ago

Training 1x a week = still getting great results. High volume works for some, low volume also works.

Kuba Korpal6 days ago

So if you do 3x fbw it's not gonna be great?

Related Videos

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

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

106,435 views • 3 months ago

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

582,578 views • 2 months ago

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

129,131 views • 15 days ago

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

885,991 views • 4 months ago

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

177,893 views • 1 month ago

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

40,249 views • 3 months ago

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.

150,597 views • 8 months ago

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

644,472 views • 1 year ago

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

15,342 views • 1 year ago

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 🇺🇸

19,557 views • 1 month ago

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

210,536 views • 3 months ago

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

1,458,486 views • 2 years ago

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

140,952 views • 7 months ago

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

42,115 views • 6 months ago

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

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P.D. Mangan Health & Freedom Maximalist 🇺🇸

48,898 views • 8 months ago

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

297,688 views • 8 months ago

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.

tyler Engelson

25,451 views • 5 months ago

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

43,722 views • 7 months ago