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Muscle-Building Workout and Diet


One thing you might be worried about, especially
if you have quite a busy life, is whether the amount of days you’re training is enough. After all, a lot of programs out there commonly
recommend training for 5, 6, 8 days per week. Unfortunately, that’s tough if your schedule
is filled with work, school, family time, or something else. But, what if we didn’t have to hit the gym
so often? What if something like 3 days per week is
enough? Luckily for us, a new study might give us
some guidance on this very topic! Let’s dig in. In this study, published in the Journal of
Strength and Conditioning Research, researchers wondered whether 3 days of training per week
was enough compared to training for 6 days. To find out, for six weeks, they assigned
one group of resistance trained men to train for 3 days per week and another group, as
you would guess, trained for 6 days per week. To keep things on a leveled playing field,
the same exercises were performed and training volume was equated in both groups. All exercises were performed for 6 to 12 reps
to muscular failure. Strength gains, muscle growth, and muscle
endurance were all measured. Now let’s get straight to the results. For muscle endurance, no statistically significant
improvements were seen in either group. Looking closer, the 3-day training group did
see a very modest improvement but nothing too worthy of note. For strength, both did see significant improvements
in the squat and bench press 1 rep maxes. Improvements, however, were not significantly
different between the two groups. It is important to note, though, that the
study protocol of training between 6 to 12 reps is not a strength-oriented training program. Typically, strength training requires working
with lower rep ranges, 1 to 5 reps, with heavier loads. 6 weeks is also a pretty short timeframe. Considering these factors, even though subjects
did get stronger in this study, we have yet see if a more strength-oriented study would
show benefit with lower training frequencies. Hopefully future studies will cover this. And finally, the results for muscle growth:
In areas where muscle thickness was measured, there were no significant differences in muscle
growth between the two groups in all 4 sites measured… except one: the elbow flexors. Training 3 days per week was able to achieve
a statistically significant increase in muscle size for the elbow flexors. The 6-day training, on the other hand, did
not see significant improvement, suggesting that 3 days of training is better. The reason for this discrepancy is not entirely
clear. The researchers chalked it up to heavier engagement
of the elbow flexors with 6 days of training. This continuous overlap of activation might
have led to more fatigue which negatively impacted recovery. Of course, training only 3 days would allow
for more recovery time throughout the week. Now, taking all the results in to consideration,
is training 3 days per week enough compared to 6 days? According to this study, yes, and in some
cases, it might actually be better, especially in terms of recovery. Do note, though, that this study specifically
applies to resistance trained men. For beginners, I’d wager that 3 days would
still be enough, if not also better than 6 days. Beginners can always use more recovery, at
least until they’re more conditioned for higher frequencies. Same goes for older folks. Recovery is imperative. For women, it’s a little harder to say,
but with research suggesting that women can recover somewhat faster from training relative
to men, higher frequency training might actually be better. At least on paper. Now, of course there might arise a few questions
about this study’s design. Perhaps the biggest question is: Since volume
was equated, could the 6-day training group have done more? It’s a valid question but let’s actually
take a closer look at the training protocol. For 6 days, the subjects performed SEVEN different
exercises each day for 2 sets, all while only resting for one day each week. On top of that, they took those two sets to
failure! Such a program is not exactly a walk in the
park. Doing any more would very likely lead to even
more recovery issues, which leads to more stress, which very likely lead to giving up. So, in turn, I think the amount of work they
did was at a pretty good place. But, there you have it! 3 days versus 6 days of training per week. Both seem to work pretty well depending on
how you split the exercises. Choose the amount of days that works for you
and a decent program to go along with it. If anything, watching your total pizza intake
would be more important. Let me know what you think about training
frequencies and this study in the comments below. If you enjoyed this video, then please give
it a thumbs up and share it with your 3-day training loving friends. Subscribe for more fitness videos! As always, thank you for watching and GET
YOUR PROTEIN!

100 thoughts on “Training 3 Days vs 6 Days | How Many Days Should You Workout?

  1. "Training Protocol

    The RT3 group trained each muscle group 3 times per week, whereas the RT6 group trained each muscle group 6 times per week using a full-body routine.

    The weekly set training volume was equated between the groups."

    Same volume…. so the 6 day people are doing HALF the workout each day the 3 day people are doing?

    I kinda assumed the 6 day people are getting DOUBLE the volume each week…

  2. If you're going for strength and intensity 3-4 days, but if you're going for mass and volume 5-6. Anything is better than not going at all though, if you're new don't overthink it just go.

  3. 2_4x its the best and it gives better results u would have more recovery less stress which leads to higher testosterone higher anabolic otherwise training every day is a waste of time and effort and lead most of the people backwards

  4. I really find the weekly mentality is bs. Instead of thinking how much you should do weekly instead do it by days for eg every 2-3 days you do exercise so for eg week one you start on Monday then Wednesday then Friday then Sunday then you do Tuesday not Monday! This is for people who are free everyday at a certain time. I understand some people are only free on some days however I believe this is better.

  5. I do full body, 3 times a week. Always allowing 48 hours recovery between muscles. Strength gains each 48 hours… more so adding an extra rep. Each time I reach 10 reps a set, I add more weight and start back to 6 reps.

  6. PictureFit, you didn't mention anything about nutrition in this study? Would it not be crucial for the 6RT group to consume more calories than the 3RT to harvest the benefits of training 6 times a week?
    I don't think that you can conclude anything on this study, because nutrition isn't monitored.

  7. Remember these studies are used on AVERAGE ppl who are new to the gym so if you’ve been going gym for a while and ur training volume is higher then you won’t make the same progress.

  8. They should have compared 3-day full-body versus 6-day upper-lower, this would have been more useful.
    Almost nobody does 6-day full-body, and when you compress or spread out your program you normally keep the same training frequency for each muscle.

  9. In the study, did they do full body training? Or did they use a standard training split for enough recovery?

  10. I do 3 days weights and resistance training (Mon, Wed, Fri) and Tue and Thu only 20/30 mins cardio.

    I’m new to the gym so I’m a bit clueless. Just trying what I think is sustainable and suitable to my routine.

  11. I was thinking 3 days my last semester compared to previous 6 or 7. I saw increases in my 3 compounds. My training regimen did over periods of time but I saw specific improvements from more rest

  12. What's the point of doing this study if you perform the same exercises and the same volume ?it's retarded . I swear those fat " "scientist" cant do one fitness study right

  13. If you work out three days a week vs six days a week, the volume will not be the same… It just won't even if you spend double the time each of the three days… You will fatigue and not be able to push/pull the same.

  14. The 3-day group was performing 4 sets each session, whereas those in the 6-day group were doing only 2. I hypothesize that the 4 sets to failure of curls and 48 hours recovery were better at stimulating the biceps than 2 sets with 24 hours recovery, hence the observed improvement in bicep hypertrophy. Of course, this is just conjecture.

  15. i work used to work out for 6 days a week with diff. muscle group workout each day. but then my friend recommended to do only 3 days a week… & ended up with good results! i had bigger gains. he said something that muscles needs rest to recover & grow bigger .. guess he too was doing some research. thanks picturefit!

  16. So if you train 3 times/week you can eat pizza 3 times/week and if you train 6 times/week you can eat pizza 6 times/week. Pizza gains matter 💪🍕🍕🍕🍕🍕🍕

  17. I'm gonna train everyday but three days full body HIIT and three days yoga and jogging split up into every other day

  18. This study is useless because it didn't track the diet of its test subjects. Probably should have mentioned that important fact in the video

  19. Wouldnt the biggest factor be age as testosterone levels are insanely diffferent between younger and older males and that is the main factor in healing and recovering from any exercise

  20. It should be noted however that the training volume was equalized, even though in 6 day program you would likely be able to use more volume than in 3 day one, just because of the greater training frequency

  21. Other thing to consider as well if you’re planning on training the same muscle group three times a week, the first workout (day 1) of day three shouldn’t be all out rep failure cause you will only have one day of recovery which I feel is not enough for day 2 of training.
    Close to failure is better , you won’t tax your muscle for the next workout and you will have enough strength for every use as well.

  22. It is all about volume. 3 or 6.

    The best way to go about training is to hit each body part at least TWICE a week.

    For me, I’ve been on the three days workout program and it feels much more flexible and allow me to have more time for other stuffs.

  23. If you do the same volume in 3 days as in 6 days you will of course have better results with the 3 days program, because you are beating the muscles more per day of training. The biggest reason to workout 6 days a week is that you can do twice the volume

  24. Women cannot max as high as men, so their maximum weight sets tend to have more reps. This also generally means they can workout at higher frequencies. Commenting generally on the study, I would like to see a study comparing a 6 day upper/lower split to 3 day full body. For example, Starting Strength phase 1 is Squat, Bench/Press, Deadlift. Why not test that against a routine with Squats on day one and Bench/Press & Deadlift on day 2?

  25. I got no hours to train myself anymore. I had time to work out 2 months ago. Now I have a fulltime job and working as a supervisor at a construction area.

    I got no time to call of my own, how am I supposed to maintain my shape? 🙁

  26. Three questions for you PictureFit:
    1. How long did those subjects train per day (was it the same time per day for both workout programs)?
    2. Did those subjects do split or full body workouts per day?
    3. How often (days) did those subjects work out one muscle group?

  27. people are laughing cause '' it depends ''. Don't they understand this guy is giving them information and study results in a very fun and interesting way? don't they realise every person is different and they have to workout and test everything and decide which program and diet fits them best? What is wrong with people nowadays???

  28. Hey can you talk about ashwaganda or fenugreek I’ve seen and heard about them recently. One stops enzymes from converting testosterone to estrogen and the other I believes a t booster.

  29. For the general population, 3 days a week with a full body routine would be excellent. You hit the muscle groups frequently, and it’s easy to maintain. The problem is nothing works forever. 3 days a week for a conditioned athlete would simply not be enough. The body adapts and you have to hit it with a new stimulus.

  30. I do 3 days a week since I play basketball as well and gotta do some extra explosive movements in the gyn for that. 3-4 works good for me. 6 is ridiculous

  31. Find fucking time, wake up early. I am 15 I train 6 days a week and eat 4 to 6 meals a day. I also play football, work, farm, and have family time

  32. I went to the gym for 8 months, then I got to ninth grade, I started struggling at school so, I invested my gym time in studying, that happened for 5 months I lost alot of muscle mass, I am currently skinny. Going back to the gym tomorrow.

    Ah shit here we go again

  33. How about low intensity weight training every day? The health organisation recommends at least 30 excercise every day. Does weight training count?

  34. Study is not realistic. If you train for hypertrophy nobody trains that way. I get why they equated volume but the whole point of 6 days a week is to increase volume. I think exercise selection to in most hypertrophy studies is not that great. Most people who really trying to bodybuild do a lot more variation of exercises with different resistance curves, intensities, rep ranges, and tempos. One thing I noticed with people like picturefit is they tend to try to take studies that justify training like a bitch, not training much, and resting a whole bunch. They rarely talk about the confounding factors to these studies too. Like how this was a extremely small sample size(like most exercise studies), didnt mention if they tried to control dietary intervention, was it preregistered(unfortunately most exercise studies arent), multiple comparisons,etc. I actually dont know if picturefit knows a lot about studies. I think he is a dude that maybe thinks statistical significance means truth and has a very basic understanding of research. I always notice guys like this never look good either and use the excuse of not taking steroids and not genetically gifted.

  35. Push, pull, Legs w/ abs. Then repeat.
    Lift heavy 8-10 MTW, Lift lighter 12-15 TFS.
    Every 4 to 6 weeks take one full week off to recover.

  36. Trained 6 days a week for my first 3 years in the gym, eventually my joints started giving me trouble so i dropped to 3 days a week and i will never go back to 6. I only go Friday, Saturday and Sunday and it feels amazing through the week having more spare time to work on other things

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