Comments on: Is 3 Days Really Enough To Build Muscle?

By: pmjeff21

pmjeff21 — Wed, 27 Aug 2014 11:54:27 +0000

Tony, same here. I just finished 2 back to back cycles of TSPA, my first ever attempt at a “diet.” I made it from 26% to 14% body fat and gained size and lean mass. Now I’m doing a 10 week cycle of the THT 3-day with the glad diet. This week was the start of the workout. Started the diet 2 wks. ago.. Can’t help feeling like I’m cheating on food and being lazy about the gym just because the TSPA routine was so drilled into my head. However, I’m maintain the body fat, so once these workouts get going, I think I’ll see even more size.

By: Mark McManus

Mark McManus — Tue, 26 Aug 2014 20:07:37 +0000

@Tony. Yeah a lot of people have that experience man.
@Younes. I think they’re pretty terrible actually. The smaller parts absolutely do not get enough stimulation from compound movements – they need direct work. So the muscle fiber recruitment is not optimal for the whole body.
Only 1 set at the end ever comes near failure so the intensity is not high enough for real meaningful gains in size. If you want the full scientific breakdown on all of this, read my article on it here…
https://musclehack.com/why-5×5-workouts-dont-build-maximum-muscle/

By: younes

younes — Tue, 26 Aug 2014 18:58:52 +0000

hi Mark, outstanding article as always.
i was wondering what may be your thoughts about the 3 days per week full body workouts that call for just a 3 compound multi-joint exercises per session as a pull exercise (basically all back exercises), a push exercise (all chest exercises) and a lower body exercise (squat/deadlift/lunge variations) and no isolation exercises for smaller body parts (biceps, triceps, shoulder, calves) because they get all the stimulus needed from the 3 big lifts, claiming that’s all the trainees need to build muscle and transform their bodies. advising also to rotate exercises every workout (for example with the push movements, choosing a flat bench press for Monday, a military press for Wednesday and dips for Friday), changing the rep/set scheme every session ( 5*6 for Monday, 4*8 for Wednesday and 3*12 for Friday), and focusing on challenging the muscles every workout by either adding reps or weight, reaching failure and beyond only on the last set of every set and near failure (by a rep or two) on the other sets. so do you think this is sufficient to built and change the body (body recomposition), and if not why would be the reasons? thanks Mark.

By: Tony

Tony — Tue, 26 Aug 2014 05:16:08 +0000

I like the 3 day, I did see gains when using it. What was the hardest for me was I got accustomed to 5 day or 6 day (tspa) trips to the gym. So when i switched to try 3day, I found myself going….. OK no gym today…..now what do I do. It was weird feeling And took a few weeks to come around.

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 19:04:36 +0000

@Caleb. Awesome! Keep up the good work, buddy!

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 19:03:50 +0000

@venkata. Both free diets on this site are designed to give lean gains with no fat. Check out my GLAD diet and also work out how may calories you need. Also download my free meal plans book. Here are the links…
https://musclehack.com/the-new-bodybuilding-diet-glad/
https://musclehack.com/calories-to-build-muscle-calculator/
https://musclehack.com/bodybuilding-meal-plans-1600-3600-calories-free-download/

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 19:01:17 +0000

@Jonathan. If you do my THT workout and start with my 3-day plan, you will definitely get stronger week to week.

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 18:59:58 +0000

@Hermnan. lol great stuff!
@John. I built my physique by cycling 5-day and 3-day plans. The last many months I’ve been doing back to back 3-day cycles to great effect.
@Tommi. Yeah I don’t see any issue with a game of squash. When I talk of rest I mean avoiding weight training or any cardio that will push you to an intensity where you start to feel the burn i.e. crossing the lactic threshold. Enjoy your squash.

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 18:56:16 +0000

@abishek. Yes that’s the pre-fatigue technique. I would recommend seated for stabilization. After lateral raises, you don’t have much energy left. Better to take the stabilization out of the equation and just focus on pushing the bar up. Even a smith machine is good when using a pre-fatigue set. Yes behind the heads are terrible and can lead to injury. Don’t do it.

By: Mark McManus

Mark McManus — Mon, 25 Aug 2014 18:52:03 +0000

@Vivek. If you’re on a gain cycle, there’s no need for any cardio – it doesn’t help. If you’re cutting, I recommend you do it immediately after your weight training and rest on rest days.

By: Caleb

Caleb — Mon, 25 Aug 2014 17:26:37 +0000

Hey Mark,
Great article. After training for almost 20 yrs I gotta say tht 3 days a week slaps on muscle like no other. I workout like this most of the year. When I notice a muscle group lagging, then I’ll switch to a 5 day split to bring them up. Keep up the awesome work. MUSCLE HACK!!!

By: venkata sivaram. b

venkata sivaram. b — Mon, 25 Aug 2014 15:54:52 +0000

3 day plan is perfect…
but i have problem…
if i have six pack im very very lean..
if iam increasing my muscle size im losing my 6 pack…
is there any means to maintain both 6 pack and good bulk of muscle

By: Jonathan osei Dawson

Jonathan osei Dawson — Mon, 25 Aug 2014 15:10:00 +0000

I want to gain muscle bet if any time I be come strong the next week I be less strong what should I do

By: Tommi

Tommi — Mon, 25 Aug 2014 14:10:23 +0000

Hi mark question on 3 day split rest, would active rest be ok? I play squash so would an hours game be ok on “rest days”?
Cheers
T

By: John

John — Mon, 25 Aug 2014 13:36:50 +0000

I don’t believe it… I see many fitness blogs pushing the 3 day/45 min regimen .. I believe an advanced lifter ( a person who has basically reached their maximum muscle potential ) can get by with this regimen to maintain… Mark you can get by with this suggestion but this regimen is not how you initially built your physique ..

By: Herman

Herman — Mon, 25 Aug 2014 12:53:49 +0000

As a 58 year old, I do the 5 day cycle – 30 to 45 mins per day. Am totally bushed once I have gone through my sets – Gains are great – wife has no complaints 🙂

By: abishek

abishek — Mon, 25 Aug 2014 12:52:40 +0000

Hey mark
In THT 4 ,the shoulder workout consisted of lateral raises suppersettes with overhead presses,is that better for side delts??
And also should we peform seathed or standing. Overhead presses?are behind the neck presses really bad?

By: Anthony

Anthony — Mon, 25 Aug 2014 12:52:26 +0000

I’m going into my second week of tht training the 5 day program I’m very curious to see this work im taking it serious and I feel the chest and abs day is not enough but I guess time will tell I feel my body is well above average I just want to take it to the next level

By: Vivek

Vivek — Mon, 25 Aug 2014 12:48:46 +0000

When to do cardio in this plan of three days muscle building activities.
Can we do it on rest days?

By: Phil

Phil — Mon, 25 Aug 2014 12:37:32 +0000

Personally I’ve been making great gains on THT 3 day! It’s the other way around for me, I’m afraid to go to 5 day training lol! Keep the blogs coming Mark. Great work!!

By: Stefan

Stefan — Mon, 25 Aug 2014 12:36:18 +0000

Ok I’ve always been hesitant to do the 3 day plan. I admit I do suffer from more is better. But it’s just been drilled into me, it’s hard to get away from it. But I will try this! Look forward to it actually.