If you’re training 5 times a week, you could be wasting your time (well, wasting 2 days anyway).
In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i.e. a 3-day full body routine VS a 5-day split routine.
In THT training we use:
- A 3-day full body plan for 10 weeks
- Then take a week off. Then…
- A 5-day split routine for 10 weeks.
- Then take a week off. Then…
- Back to the 3-day plan (and so on back and forth as you continue to get bigger and stronger)
But now a new study  suggests that perhaps the 3-day full-body plan is actually superior (at least for actual SIZE gains).A new study suggests that training 3days/wk is better than 5 for muscle size gains Click To Tweet
STUDY TITLE: Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men.
Regarding the purpose of the study, the researchers stated…
“The purpose of this study was to investigate the effects of training muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine on muscular adaptations in well-trained men.”
The subjects were 20 males, aged ~20-25, with good training experience (so no newbie gains).
They tested for both size and strength gains…
“Subjects were tested pre- and post-study for 1 repetition maximum strength in the bench press and squat, and muscle thickness of forearm flexors, forearm extensors, and vastus lateralis.”
“Results showed significantly greater increases in muscle thickness for TOTAL [full-body 3-day routine] compared to SPLIT [5-day split].
“No significant differences were noted in maximal strength measures.”
So strength increases are pretty much the same no matter which option you go for (this has been my experience too). But size gains were better when training 3 times a week.
Personally, for a while now I’ve been doing back to back 3-day THT training. It hasn’t been for superior gains, it just fits my lifestyle and schedule better.
But it’s true; if I had to pick only one way to train for the rest of my life, I would train my whole body 3 times-a week.
The researchers concluded…
“The findings suggest a potentially superior hypertrophic benefit to higher weekly resistance training frequencies.”
If you still have not downloaded THT training (for free), or downloaded it but never used it, start today! You seriously do not know what you’re missing. Start with the 3-day plan in the 8-12 rep range.
You can download below. Also, make sure you get the Android and iPhone apps (search for musclehack on your device).
NOTE: You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight to the download page 😀 I operate a ‘Strictly Zero Spam‘ policy.
Debunking the ‘More Is Better’ Mindset
Just a short note on this (annoying) mindset. People say this to me all the time, “I’ll just do the 5-day workout because I want better and faster gains”.
Apart from real-world experience and study results, (more studies in the free THT book) training 5 days in NOT more effective than training 3 days per week.
In a 5-day split each body part may get more sets, but there’s only 1 day of primary focus. With a 3-day full-body plan, each muscle gets primary stimulation 3 times a week – that’s 3 times the frequency – and frequency is an important part of stimulating growth.
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.
I’ve been training 3-days a week for ages now.
And again, I’d like to point you to a more in-depth article I wrote on this subject called, “Is 3 Days Really Enough To Build Muscle?“. If you’re unsure about training 3 days week, you owe it to yourself to read that article.
I hope this clears this issue up. If you have any questions or need help, ask me below 😀
ALSO, I’M SOCIAL – ADD ME & LET ME HELP YOU…
Train With Intensity!
P.S. People ask me all the time if Total Six Pack Abs is just a diet, an ab training program, or what exactly is it? You will continue training your whole body THT-style and making gains in the gym. On top of this, the T.S.P.A. diet will burn all the unwanted fat you have sitting on top of your muscle. You do NOT need to ever lose muscle to get a ripped six-pack.
Reference:  Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men.
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