MuscleHack Show Podcast 5 – How Many Sets To Do & How Many Times To Train Per Week
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Here is a summary of the points covered in this podcast:
(1) STUDY SHOWS 3-DAYS PER WEEK IS MORE EFFECTIVE
A recent study (read my article on it here) found that working the whole body 3 times per week may be better for stimulating size gains than a 5-day split workout.
(2) YOU DO LESS SETS WHEN TRAINING FULL BODY BUT BENEFIT FROM 300% INCREASED FREQUENCY
Some confusion arises when people think that they must do the same number of sets in every workout as they do in a 5-day split. Generally speaking a 5-day split (where each muscle is hit directly once per week) works best with anywhere between 7-10 sets per body part.
But you DO NOT do 7-10 sets for each muscle 3 times per week on a full body routine. 2 sets to failure is enough. This will ensure full recovery and growth for your next workout 48 hours later.
(3) DO NOT BE CONCERNED ABOUT LESS SETS
If you are worried or concerned and think this is not enough sets, see my free THT training book where I give 6 studies proving that just 1 set will trigger growth…if that set is taken to a point of muscular failure.
Also, time in the gym is about equal.
In THT, a single session from the 5-day routine takes about 40 minutes (working 2 muscle groups).
A single full-body 3-day session takes about 65-70 minutes to complete.
Add it up: 40 x 5, and 70 x 3…
That’s 200 minutes for the 5-day plan and 195-210 minutes for the 3-day plan. So stop with this “5-days must be better than 3″ nonsense.
(4) DO IT! TRY THT 3-DAY FULL BODY TRAINING TODAY….FREE
If you have not tried the 3-day full body THT routine…DO IT! You will experience significant gains and benefit from the fact that each muscle is worked 300% the frequency it gets on a 5-day split. Download it below…
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As always, I’m happy to help. If you have any questions regarding the tips discussed in this podcast, just ask me below and I’ll get back to you. Again, those of you listening on iTunes, please do leave a positive review of the show – I’d really appreciate it.
Download the full and free THT workout below. After inputting your email, you will be taken directly to the download page for instant access to the workout. You don’t need to go to your email to confirm anything.
Note: You can embed this episode on your own site. You have my permission. Just use the embed link a the bottom; copy & paste the code into your site 😀
P.S. If you want to prioritize fat loss at this time, you should go for a straight cut! This is what I call “aggressive fat loss“. My Total Six Pack Abs plan will take care of you. And don’t worry, you will still train THT-style and still keep making gains in the gym as normal while you get ripped 😀
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Hi mark. My legs are still aching by the time I squat again on the THT full body workout. At first the weights/reps were still going up but now I’m stuck at 120k for 11 reps. I can’t hit that magic 12. Should I put the weight up and go for lower reps ( still more than 8) or deload? Any tips welcomed. Cheers
Hej Mark! I’m doing the full body, 3 times per week routine and I don’t get the pump as at the 3 times split rutine. Plus the nex day there is no sorenes. It’ s confusing and I have a filing that I didn’t do enought :/ Am I doing something wrong?
It’s funny to see 2 comments saying opposite things lol.
@Matt. I would suggest you go heavier by the smallest amount possible and see if you can hit at least 6 reps. Then build up from there, buddy.
@Gman. Are you training intensely enough? Are you taking both those sets to true positive failure?
How precise is the 48 hour rule between workouts of the same muscle, because of my schedule sometimes I don’t get to the gym until 7pm on Monday for example. should I wait until at least 7pm Wednesday or is it ok if I went say 10am or noon Wednesday. It isn’t too much of a concern when doing 5 or 6 day split because I’m usually working different muscles. Thanks for all your help. TSPA rocks by the way. Encourage anyone to get it.
@Dan. It varies from person to person, bud. But you can test it. If on Wednesday morning you can get more reps, you have recovered. If you get the same or less, more time off if required to complete the recovery and growth process.
Hope that helps.
So its comes to only one variant per muscle group
Ex. Preacher curls for biceps , skull crusher for triceps
Can I omit the others ex. Barbell and dumbbell concentration curls.? Thank you please reply
I think the 3 day would suit me much better than a 5 day routine. I presume its common sense as well because you get a day of rest inbetween to allow for muscle growth.
As its a full body routine, could you give me some guidance please
A) have you an example of a full body workout plan – what exercises to do each day ?
B) i know its 2 sets, but roughly how many reps to aim for ?
i can’t improve my bodyweight. i am join the gym from last 23 years . my body weight is still 48 kg from last two years. how i improv emy bodyweight. please suggest.
@ashiq.dt. Yes on the 3-day THT plan you’ll do 1 exercise per muscle group and 2 sets of that exercise. So just pick one.
@John. All that is covered in my free THT manual. Download it above. The full 3-day plan, the right exercises, and the right rep range.
@Arun Kumar. You are either not training correctly and/or not eating enough. Download my free THT training plan above and also see this post to work out how many calories you need per day https://musclehack.com/calories-to-build-muscle-calculator/
As always a great article with useful insights. I love your posts Mark because they provide with the direction I need when I am stuck in a rut. I am shifting to the 3-day a week schedule and report back on how it works out for me. Thanks again, mate.