Comments on: Ep 005: How Many Sets & How Many Times To Train Per Week

By: Michael

Michael — Wed, 08 Jul 2015 13:27:39 +0000

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.

By: Mark McManus

Mark McManus — Wed, 08 Jul 2015 13:16:20 +0000

@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/

By: Mark McManus

Mark McManus — Wed, 08 Jul 2015 13:14:53 +0000

@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.

By: Mark McManus

Mark McManus — Wed, 08 Jul 2015 13:13:59 +0000

@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.

By: Arun Kumar

Arun Kumar — Wed, 08 Jul 2015 12:23:32 +0000

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.

By: John

John — Wed, 08 Jul 2015 08:33:37 +0000

Hi Mark

Great article.

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 ?

Cheers
John

By: ashiq.dt

ashiq.dt — Tue, 07 Jul 2015 23:56:31 +0000

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

By: Mark McManus

Mark McManus — Tue, 07 Jul 2015 21:25:29 +0000

In reply to Dan. @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.

By: Dan

Dan — Tue, 07 Jul 2015 20:08:39 +0000

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.

By: Mark McManus

Mark McManus — Tue, 07 Jul 2015 13:51:51 +0000

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?

By: Gman

Gman — Tue, 07 Jul 2015 08:08:31 +0000

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?

By: matt

matt — Mon, 06 Jul 2015 20:34:10 +0000

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