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Stop working out 3 days a week? Just because there are 7 days in a week doesn’t mean you need to be in the gym for most of them. The number of sessions means nothing if the quality is garbage. You can train six days a week and still spin your wheels if your workouts are a mess of light weights, poor form, and sets that stop five reps short of failure.
What matters is the intensity, structure, and progression of your training. If you’re lifting with real effort in the zero to two reps in reserve zone, using proper technique, and following a focused plan that prioritizes progressive overload, three days a week is more than enough to grow. Not “maintain.” Not “get a little better.” Actually build new muscle.
Three to ten hard sets per muscle group per week can stimulate growth just fine for the majority of natural lifters. That kind of workload is completely manageable across three properly designed sessions. Whether you use a full body split, upper lower, or push pull variation, you can still hit each major muscle group with solid frequency and enough volume to make real progress.
The only people who think three days isn’t enough are the ones who don’t train hard enough or don’t know how to program effectively. They confuse busyness with productivity. They hide behind high frequency and high volume as a way to mask low effort. When every set is half-assed, of course you’ll need more of them just to scrape together a training effect. That’s not a strategy, that’s a compensation plan.
I’ve trained three days per week for years. As a lifetime natural lifter with no drugs, no TRT, no nonsense, I built the majority of my physique on that schedule. I’ve even gone down to two sessions a week during certain phases and still continued progressing. Not because I have superhuman genetics or some secret hack, but because I train hard and I train smart. The average guy following a well-structured three day plan with actual effort will get better results than someone blindly following a six day TikTok routine that’s just volume for the sake of volume.
The truth is simple. You don’t need more days. You need better execution. You need less fluff, more focus. Fewer sets, more intent. Fewer workouts, more progression. The three day plan isn’t the problem. You are.
#fitness #gym #workout #buildmuscle #bodybuilding
This guy’s also talking like the point of training and weightlifting is to burn calories – I’d disagree and based on what I know so far, hypertrophic training doesn’t actually burn as much calories as you think. The whole point of it is, as the name suggests, hypertrophy and not burning calories. But please feel free to disagree with me if I’m wrong on this one
Nah. I've ALWAYS DRASTICALLY increased results on 5-6 days a week schedule.
A big part of training is knowing your goals. If your aim is simply to stay fit and keep your body moving, a 3-day workout routine combined with good stretching on rest days is more than enough. But if you’re chasing a more toned physique, 3 days can still work — you’ll just need to push a lot harder, as mentioned in the video. Also 3 days workout works incredibly well for working professionals.
I hit a full body workout every 3 to 4 days. The key is maximizing strength by going to absolute failure on the last set. The muscle growth will slowly follow. Additionally, doing more than 3 sets I have found doesn’t speed up the hypertrophy process and only increases recovery time. Been lifting for 32 years now.
Bro is ALL FLASH, NO CASH…..not Sean, the 180 lb “ beast” 🤣
yip pushing to failure drop sets will only let you trian max 4 times a week.
Have a life! How about that???
I experimented both 6×week and 3× week and believe me I got most of the gain in 3×week, it gave me time to recover, I was able to life heavy weights and put decent amount of muscles.
I train twice a week, heavy duty!
i train 1 day a week if I'm lucky
Another Hodge Twin?
Almost everyone I see at the gym is barely breaking a sweat.
If you dont train 10 hr/day, 12 days a week…. are you even lifting bro
I'm not jacked by any means but I get so much more out of training only 1 or 2 full body splits a week vs training 5 to 7 days a week, turns out this little thing cause rest and recovery is just as important as the stimulus itself.
I have been getting results with two days a week lol. Do gotta get another day in though
I honestly see more results from doing 1 day a month than training 7 days a week
Intensity IN the gym is the biggest factor.
What a lot of influencers fail to realize is that not everyone is in the gym to get huge. People have different goals. Even the ones who don't train to failure and what not are still doing themselves a favor.
It's always the gym influencers that don't do anything outside of the gym (job, family, hobbies, friends) who tell us that we need to spend more time at the gym… Sir, we have lifes. Do you?