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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... show more

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

Dean Turner

885,112 Aufrufe • vor 1 Monat

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

579,134 Aufrufe • vor 4 Tagen

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

106,026 Aufrufe • vor 1 Monat

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

644,375 Aufrufe • vor 11 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

42,027 Aufrufe • vor 4 Monaten

Hyrox for today. I can’t run atm though. No problem, I adapted. Training for, and competing in, HYROX helps to build strength, power, endurance, and lose weight. I’ve been doing it 2 x per week, and resistance training 3 x per week which is the basis of all.

Hyrox for today. I can’t run atm though. No problem, I adapted. Training for, and competing in, HYROX helps to build strength, power, endurance, and lose weight. I’ve been doing it 2 x per week, and resistance training 3 x per week which is the basis of all.

Gal Yates

32,367 Aufrufe • vor 2 Jahren

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

209,342 Aufrufe • vor 22 Tagen

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

15,333 Aufrufe • vor 10 Monaten

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 Aufrufe • vor 5 Monaten

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

1,458,142 Aufrufe • vor 2 Jahren

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

140,707 Aufrufe • vor 4 Monaten

Discover how my client, Pedro, who was exercising many hours per week, but getting nowhere towards his weight goal... Ended up losing 30 pounds (in just 3 months!) with P.D. Mangan Coaching... While never training more than 1 hour per week:

Discover how my client, Pedro, who was exercising many hours per week, but getting nowhere towards his weight goal... Ended up losing 30 pounds (in just 3 months!) with P.D. Mangan Coaching... While never training more than 1 hour per week:

P.D. Mangan Health & Freedom Maximalist 🇺🇸

42,817 Aufrufe • vor 11 Monaten

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 Aufrufe • vor 5 Monaten

3. No rest days Tate trains 7 days per week. Besides sleep, no additional rest. While it may work out for him. If you’re just starting out, you should include at least 1 rest day in your training plan.

3. No rest days Tate trains 7 days per week. Besides sleep, no additional rest. While it may work out for him. If you’re just starting out, you should include at least 1 rest day in your training plan.

Brian Ninh

219,044 Aufrufe • vor 1 Jahr

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 🇺🇸

48,898 Aufrufe • vor 6 Monaten

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

259,458 Aufrufe • vor 1 Jahr

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - 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 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Training Volume / Intensity / Rep Range / Progressive Overload — Everything You Need To Know: (This is what will grow MOST people best) 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 45ish-60ish total working sets per week - If training 3x per week, this will mean 16, 17, 18ish sets per session - If training 4x per week, this will mean 13, 14, 15ish sets per session - If training 5x per week, this will mean 10, 11, 12ish sets per session 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗕𝗢𝗗𝗬 𝗣𝗔𝗥𝗧 𝗣𝗘𝗥 𝗪𝗘𝗘𝗞 - 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 𝗙𝗥𝗘𝗤𝗨𝗘𝗡𝗖𝗬 In all likelihood, you will get MORE (in the way of stimulus) by splitting the work you do for a given muscle group across 2 sessions per week Splitting the work you do for a given muscle group across 3 sessions per week can work as well but the potential benefit is probably NOT that large and it diminishes the margin of safety Performing all the work you do for a given muscle group on ONE day (Bro Split Style) can work but it like has an opportunity cost associated with it 𝗧𝗢𝗧𝗔𝗟 𝗦𝗘𝗧𝗦 𝗣𝗘𝗥 𝗘𝗫𝗘𝗥𝗖𝗜𝗦𝗘 The sweet spot is generally 2-3 sets for a given exercise in a given session 1 set is fine depending on the context of the programming as a whole but you likely didn’t squeeze all the juice out of the lemon If you preform 4+ sets of a given exercise in a given session, what the fuck were you doing the first couple of sets? 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 The intensity you take sets to can GREATLY IMPACT how many total sets you can perform while still allowing for adequate recovery from session to session Generally speaking, it is a good idea to leave about 1 RIR on most exercises to ensure stimulus is robust but fatigue is kept at bay There is one HUGE caveat to that however: If you do not trust your ability to accurately gauge RIR, it is better to just take your sets to 0 RIR/Failure than it is to risk sandbagging sets by leaving an incidental 2, 3, 4+ reps in the tank…just know you will not be able to generate as high a net stimulus throughout the week if you live in this intensity range 𝗥𝗲𝗽 𝗥𝗮𝗻𝗴𝗲/𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝘃𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗮𝗱 Pick a weight you can do for 5-6ish reps with GOOD-GREAT technique @ the prescribed RIR (should be 0-2 RIR) Once you can hit 7, 8, 9, 10ish reps with the same GOOD-GREAT technique @ the prescribed RIR, increase the load You can weight select on a SET BY SET BASIS — this means in theory some of your sets could be heavier/lighter than others (assuming you’re doing multiple sets of a given exercise on a given day)

Dean Turner

18,116 Aufrufe • vor 5 Monaten

💪 Training biceps twice a week is smart… but most people do it wrong.

💪 Training biceps twice a week is smart… but most people do it wrong.

Cardio Arena

124,700 Aufrufe • vor 2 Monaten

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 Aufrufe • vor 4 Monaten

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

“Speed is the quality you lose the fastest.” In only 5-7 days if untrained Tennessee football performance director Derek Owings discusses how important consistent speed training is Young athletes: sprint consistently, 2-3 times per-week!

Gerry DeFilippo

472,564 Aufrufe • vor 3 Monaten