Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

Workouts Per Week My take: - 4x per week resistance training is THE PLAY for the VAST majority of people (schedule permitting) looking to grow as quickly as possible over the long term - 5 is cool and if programmed correctly MAY result in the best possible growth but... when the rubber meets the road and real life hits…it almost always ends up becoming suboptimal someway/somehow - No margin of safety with 6-7x per week training so a big “NO THANKS!” there - 3x per week can drive great results but it’s almost never enough as per session volume has to be capped somewhere which ends up leaving some gains (opportunity cost) on the table This is all based on everything I’ve seen with myself (training ~16 years), with my clients (have worked with hundreds of people 1:1), and the relevant scientific literatureshow more

Dean Turner

126,650 subscribers

86,300 views • 3 months ago •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

28 Comments

Mark122 months ago

Monday-Off Tuesday-Upper A Wednesday-Lower A Thursday-Off Friday-Off Saturday-Upper B Sunday-Lower B Busy during the week+empty gym in the weekends

Dean Turner2 months ago

This schedule works insanely well for people with jam packed weeks

Uncle Adolf's Nephew2 months ago

@fergusonm212 What are the movements for upper/lower A and upper/lower B plz and thnx

Dean Turner2 months ago

@fergusonm212

🏋🏿‍♂️HOTEP📚3 months ago

Out of all of the schedules I have found the best results definitely around 4x a week. I used to religiously do 5 but some point fatigue definitely caught up. Having that break in the middle of the week where I can do cardio or I can get extra rest comes in clutch.

Dean Turner3 months ago

It’s such a nice balance for the long term So fucking sustainable

Jake3 months ago

U/L/U/L?

Dean Turner3 months ago

That’s my preferred

Mr Shaklatan3 months ago

Muscle growth has nothing to do with volume and everything to do with intensity

"Million-Step Ron's" Common Sense Fitness3 months ago

Interesting…Some might try to say strength training even seven days a week would be ideal-although admittedly both physically and mentally draining…

Zach Taylor3 months ago

4 times a week is the right move and so glad I came across your profile for advice on that man 🫡

Mikey3 months ago

What's this look like in the split? Is it just two varieties of an upper/lower per week? I struggle with repeatability and find myself shifting almost weekly between PPL or two upper/lowers depending on if I can get 3 or 4 days in that week.

Kevin3 months ago

no margin of safety is demonstrably false nonsense. do you get off posting this stuff?

Scott Carlisle3 months ago

Your 4 day per week workout schedule you shared a month or so ago is spot on. I’ve been following it for going on 4weeks now. The results are showing. Thank You!!!

Perfect Blue3 months ago

rest of the days should be cardio unless your legs are fucked

Dean Turner3 months ago

Zone 2 on those days is 👌🏻👌🏻

Edward Williams3 months ago

🔥🔥🔥🔥🔥🔥💪🏾💪🏾💪🏾💪🏾 leg day

w4tts2 months ago

2 upper/2 lower one day break in between has been the best for me. Science also backs this.

Chris Hughett3 months ago

I think this gets way too confident at both ends. Two or three days can work extremely well when the work is organized, and six or seven can work when the daily dose is smaller and recovery is managed. Four days may be the sweet spot for your clients. That doesnt make it the human default.

Dean Turner3 months ago

Didn’t call it a default Said it’s the play in most instances schedule permitting

Chris Hughett3 months ago

Fair distinction. My point is that the play in most instances still gives frequency more authority than it deserves. The real play is the amount of work someone can recover from and repeat. That can be 2 days, 4 days, or 6 depending on how the training is distributed.

toylan3 months ago

Doesn't matter how you place recovery, just 4X per week

Mark Laing2 months ago

How many Exercises and Sets per Session?

The Shroff2 months ago

ive been following your upper lower split for quite some time now i cant seem to get done in undef 90m any tips to get to 60m

Objectofzen2 months ago

Or trying to help men over the age of 30- with 30% body telling you they are “bulking” no your are obese and destroying your androgen receptors, and testosterone level levels! But hey what do I know 🤷🏿‍♂️💙

kaishen3 months ago

i think 5-6 is doable if you track everything closely and semi-neurotically but i also dont have a family or any responsibilities other than showing up to my 9-7 internship and school (during hte school year)

DGM3 months ago

100% I do upper/lower with Wednesdays and weekends off, progressively overloading every session, either 1 more rep or 2 more kilos. Still feel energised and motivated week after week!

morty2 months ago

Seated or lying leg curl, also could you suggest another hamstring excercise to add

Related Videos

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

129,173 views • 1 month 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 • 2 months 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

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 views • 8 months ago

Training Volume — Everything You Need To Know: (This can provide you with a great STARTING POINT…from there, use trial & error to refine your programming over time) 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 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) 𝗧𝗵𝗲 𝗠𝗮𝗷𝗼𝗿 𝗠𝘂𝘀𝗰𝗹𝗲 𝗚𝗿𝗼𝘂𝗽𝘀 Chest Mid/upper back Lats Delts Bis Tris Quads Hams Calves Glutes Abs/Traps (maybe)

Training Volume — Everything You Need To Know: (This can provide you with a great STARTING POINT…from there, use trial & error to refine your programming over time) 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 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) 𝗧𝗵𝗲 𝗠𝗮𝗷𝗼𝗿 𝗠𝘂𝘀𝗰𝗹𝗲 𝗚𝗿𝗼𝘂𝗽𝘀 Chest Mid/upper back Lats Delts Bis Tris Quads Hams Calves Glutes Abs/Traps (maybe)

Dean Turner

37,973 views • 1 month ago

🔊 ... Incomes are not keeping up with the cost of living. People are running into a wall. "We're making more money than we have ever made, and we are the brokest we have ever been." "If you had told me a few years ago that $80,000 per year is not enough ..." "I have to work 60 hours per week to make $80,000 per year just to make ends meet" ...

🔊 ... Incomes are not keeping up with the cost of living. People are running into a wall. "We're making more money than we have ever made, and we are the brokest we have ever been." "If you had told me a few years ago that $80,000 per year is not enough ..." "I have to work 60 hours per week to make $80,000 per year just to make ends meet" ...

Wall Street Mav

2,036,327 views • 2 years 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

This is how you fix SKINNY FAT, people: For starters… A calorie surplus right out of the gate is almost NEVER the answer!!! Instead… - Calories at maintenance or slight deficit - Protein around .8-1x Bodyweight (lbs) - Fats at maybe .25-.4x Bodyweight (lbs) - Carbs fill in the rest (HEAVY CARB BIAS = KEY) - Proper/intelligent resistance training 3-5x a week (Yes…including direct Abs training ~2x per week) - Sleep as much as you need per night (for some, 6-6.5 hours will do…for others 7.5-8+ will be needed) - Hydrate - Minimize life stress - Be patient Legit perfect for a guy that looks like this:

This is how you fix SKINNY FAT, people: For starters… A calorie surplus right out of the gate is almost NEVER the answer!!! Instead… - Calories at maintenance or slight deficit - Protein around .8-1x Bodyweight (lbs) - Fats at maybe .25-.4x Bodyweight (lbs) - Carbs fill in the rest (HEAVY CARB BIAS = KEY) - Proper/intelligent resistance training 3-5x a week (Yes…including direct Abs training ~2x per week) - Sleep as much as you need per night (for some, 6-6.5 hours will do…for others 7.5-8+ will be needed) - Hydrate - Minimize life stress - Be patient Legit perfect for a guy that looks like this:

Dean Turner

147,617 views • 12 days ago

Sam Ruthe's coach explains the breakdown of his training leading into to his record breaking 3:48 mile time at 16 years old. 👇 One of the most remarkable things about the training is how unremarkable it is. Sam is training just like the other 16 year olds in the coaching groups. He's training 60-80km a week. Nowhere near the training volume of a fully mature middle distance runners. It's three sessions a week and one long run a week. Intensity is controlled -- with all out efforts used very sparingly. The rest of the running is easy training to make up the volume. What explains how Sam Ruthe has been able to run so fast?

Sam Ruthe's coach explains the breakdown of his training leading into to his record breaking 3:48 mile time at 16 years old. 👇 One of the most remarkable things about the training is how unremarkable it is. Sam is training just like the other 16 year olds in the coaching groups. He's training 60-80km a week. Nowhere near the training volume of a fully mature middle distance runners. It's three sessions a week and one long run a week. Intensity is controlled -- with all out efforts used very sparingly. The rest of the running is easy training to make up the volume. What explains how Sam Ruthe has been able to run so fast?

John Paton

18,154 views • 7 months ago

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

259,712 views • 1 year ago

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Most strength programming advice sounds complicated. Percentages, periodization blocks, readiness scores. And some of it is worth knowing. But the framework I always return to for strength, speed, and power has been around for nearly a century: the “3x5” protocol. This is how it works: 3-5 days per week 3-5 exercises per session 3-5 sets per exercise 3-5 reps per set 3-5 minutes of rest between sets The range is not a prescription. At the low end, it’s 3 exercises, 3 sets of 3, 3 days a week; you're looking at roughly 20 minutes. That is the entire program, and it works. At the top end, 5x5 at real weight, you're doing something genuinely brutal that most people shouldn't, and probably can’t sustain for long.

Andy Galpin, PhD

71,439 views • 2 months ago

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

If you do 1, 2, 3 PROPER sets for a given muscle group per week…it’s probably not going to grow If you do 4, 5, 6, 7 PROPER sets for a given muscle group per week…it’s probably going to grow at a solid rate If you do 8, 9, 10+ PROPER sets for a given muscle group per week…it’s probably going to grow as fast as possible Trouble is, you cannot prescribe 8, 9, 10 sets for EVERY muscle group because there is a cap on the TOTAL amount of work you can do Thus, you can opt to program for balanced development all at once OR you can prioritize/deprioritize muscle groups for a period and then shift that over time

Dean Turner

79,822 views • 2 months ago

As families send their children back to school this week, I am reminded of my own experience as a mum on the farm, working hard to pay the bills and put food on the table. I know those pressures. I have lived them. Today, families across Australia are being squeezed like never before. Under Labor, food is up 16 per cent, rent up 22 per cent, and electricity up nearly 40 per cent. That is a cost of living crisis, plain and simple. I remain determined to build an Australia where families can get ahead, where people are empowered to stand on their own two feet, and where hard work is respected and rewarded.

As families send their children back to school this week, I am reminded of my own experience as a mum on the farm, working hard to pay the bills and put food on the table. I know those pressures. I have lived them. Today, families across Australia are being squeezed like never before. Under Labor, food is up 16 per cent, rent up 22 per cent, and electricity up nearly 40 per cent. That is a cost of living crisis, plain and simple. I remain determined to build an Australia where families can get ahead, where people are empowered to stand on their own two feet, and where hard work is respected and rewarded.

Sussan Ley

19,639 views • 8 months ago

🎙️ Aitana Bonmatí on her injury and recovery “I suffered a very serious injury last year, a major one and based on the scans, I’m fine, the MRIs and everything else look perfect. It’s just that there are things you can’t control, like the pain, no? And in the end it’s the pain that holds you back. I was tired of living in pain not just when playing and training, but also in my day-to-day life, so I’m using the start of the season to follow a personalised plan we’ve put together with Barça with the aim of coming back as fit as possible, as soon as possible and, above all, with as little pain as possible. I don’t know if I’ll be 100% pain free when I return because I don’t know if that’s even possible but it’s clear we’re heading in the right direction because I’m not in the same state as before which is already very positive and significant.”

🎙️ Aitana Bonmatí on her injury and recovery “I suffered a very serious injury last year, a major one and based on the scans, I’m fine, the MRIs and everything else look perfect. It’s just that there are things you can’t control, like the pain, no? And in the end it’s the pain that holds you back. I was tired of living in pain not just when playing and training, but also in my day-to-day life, so I’m using the start of the season to follow a personalised plan we’ve put together with Barça with the aim of coming back as fit as possible, as soon as possible and, above all, with as little pain as possible. I don’t know if I’ll be 100% pain free when I return because I don’t know if that’s even possible but it’s clear we’re heading in the right direction because I’m not in the same state as before which is already very positive and significant.”

ೀ

18,361 views • 21 days ago

Viola Davis says action movies are seen as "just commercial" despite her training five hours a day, six days a week "When you do an action movie, for instance, and the word action is in front of it, there is something that brings it down a peg from artistic merit" "I did the weight training five hours a day, six days a week for three months at 56. I did all the training for five months on the ground in the jungles of Africa" "And then you'd have to do the dialect work, and then you have to do the emotional work, but somehow that is seen as just commercial"

Viola Davis says action movies are seen as "just commercial" despite her training five hours a day, six days a week "When you do an action movie, for instance, and the word action is in front of it, there is something that brings it down a peg from artistic merit" "I did the weight training five hours a day, six days a week for three months at 56. I did all the training for five months on the ground in the jungles of Africa" "And then you'd have to do the dialect work, and then you have to do the emotional work, but somehow that is seen as just commercial"

sara

69,475 views • 3 months ago

🚨Manchester City are weighing up a formal approach for Marc Guéhi. Crystal Palace value the defender at over £30m. Guéhi is understood to be looking for wages in the region of £200,000 per week and is comfortable with the idea of running down his contract as well. #Transferzone live from 🇲🇦

🚨Manchester City are weighing up a formal approach for Marc Guéhi. Crystal Palace value the defender at over £30m. Guéhi is understood to be looking for wages in the region of £200,000 per week and is comfortable with the idea of running down his contract as well. #Transferzone live from 🇲🇦

Adjor🔱

34,300 views • 9 months ago

The economic problems remain the same no matter how much the government tries to spin it. Immigration continues to juice growth, and regulation and taxation continues to hinder business investment and productivity growth. This Labor’s government’s entire time in office is shaping up to be defined by population expansion, persistent inflation and declining real growth per person. —————————————————— “GDP growth was entirely due to population growth - which is to say that GDP per capita was unchanged for the quarter and up only 0.7% for the year. So two thirds of the annual increase in gross domestic product was due to the fact there were more people doing the domestic producing. And even closer to what really matters, real disposable income per capita - that is, after tax, price rises and mortgage interest - actually fell in the quarter and was dead flat for the year. The decline in GDP per capita growth from 2.5% per year 20 years ago to 0.7% now is correlated with the decline in productivity growth - which was actually flat in the June quarter. And what does that correlate with? Business investment. The growth in capital stock per person - that is, the stuff that businesses have invested in - used to be 2% per year. Now, it’s zero.

The economic problems remain the same no matter how much the government tries to spin it. Immigration continues to juice growth, and regulation and taxation continues to hinder business investment and productivity growth. This Labor’s government’s entire time in office is shaping up to be defined by population expansion, persistent inflation and declining real growth per person. —————————————————— “GDP growth was entirely due to population growth - which is to say that GDP per capita was unchanged for the quarter and up only 0.7% for the year. So two thirds of the annual increase in gross domestic product was due to the fact there were more people doing the domestic producing. And even closer to what really matters, real disposable income per capita - that is, after tax, price rises and mortgage interest - actually fell in the quarter and was dead flat for the year. The decline in GDP per capita growth from 2.5% per year 20 years ago to 0.7% now is correlated with the decline in productivity growth - which was actually flat in the June quarter. And what does that correlate with? Business investment. The growth in capital stock per person - that is, the stuff that businesses have invested in - used to be 2% per year. Now, it’s zero.

Marko Matvikov

13,621 views • 1 month ago