2 Workouts a Week Is All You F***ing Need!
Summary
TLDRThis video challenges the mainstream fitness industry's advice, advocating for working out only twice a week for better muscle growth without steroids. The speaker explains that non-steroid users need more recovery time, and training more often can hinder muscle development. The focus is on progressively increasing weight and reps for strength rather than excessive workout volume. The speaker emphasizes consistency, intensity, and proper recovery, promoting a balanced fitness approach that fits into an active lifestyle without dominating it.
Takeaways
- đȘ Working out more than twice a week is unnecessary for building an impressive physique unless you're using steroids.
- â ïž The fitness industry often misleads people into thinking they need to train more frequently to see results.
- đ This advice is not for bodybuilders or those using steroids, but for people who want an aesthetic body while balancing life outside the gym.
- đ§ Muscle is built outside the gym during rest and recovery, not by working out every day.
- đïž Two intense workouts per week can result in better muscle gains because they allow for full recovery between sessions.
- đ„ The key to muscle growth is training intensity, not volume. Push sets to near failure to stimulate muscle growth effectively.
- đ Progressive overload is essential for muscle growth. Increase weight or reps when you hit the top end of your rep range.
- đ Working out 4-6 times per week may not provide enough recovery time, slowing progress and muscle growth.
- â±ïž Resting and recovering adequately between workouts allows the central nervous system to recover, promoting consistent strength gains.
- đŻ Consistency is key: it's better to follow a long-term, sustainable workout plan than to push for intensity that can't be maintained.
Q & A
Why does the speaker believe working out more than twice a week is unnecessary?
-The speaker argues that if youâre not taking steroids and donât aim to be a bodybuilder, working out more than twice a week is counterproductive because it doesnât allow sufficient recovery time, which is crucial for muscle growth.
What does the speaker think about the fitness industry?
-The speaker is highly critical of the fitness industry, believing it spreads misinformation that leads people to overtrain and waste their time. They argue that most influencers are on steroids and give advice that isn't suitable for the average person.
How does the speaker approach progression in their workouts?
-The speaker uses a progression method where they work within a rep range, such as 6 to 8 reps. Once they hit the top of the range, they increase the weight by 5 lbs and start at the bottom of the rep range again.
Why does the speaker prefer working out only twice a week?
-The speaker prefers working out twice a week because it allows for full recovery between workouts, enabling them to train harder and make consistent progress without overtraining.
What does the speaker suggest is the key to muscle growth?
-The speaker emphasizes that the key to muscle growth is tension, which is created by lifting heavy weights and progressively increasing the weight over time. They argue that strength progression, not workout frequency, drives muscle growth.
What role does rest and recovery play in the speakerâs workout philosophy?
-Rest and recovery are central to the speakerâs philosophy, as they believe that muscle is built outside the gym when the body is resting. The speaker stresses the importance of having more recovery days than training days to maximize muscle growth.
How does the speaker view the relationship between workout volume and intensity?
-The speaker argues that there is a trade-off between volume and intensity. If you train with high intensity, you can reduce the volume (number of sets and exercises) and still build muscle effectively. They believe that intense, low-volume training is more efficient.
Why does the speaker include neck curls in their routine?
-The speaker includes neck curls to improve the aesthetic balance of their physique, arguing that a strong neck and traps complement the upper body. They also mention that strong neck muscles can help protect against injury, such as concussions.
What does the speaker mean by 'polarity training style'?
-The 'polarity training style' refers to doing a top set with the heaviest weight you can lift in a given rep range, followed by a lighter 'back down' set after reducing the weight by 10-20%. This method helps balance heavy lifting with lighter, higher-rep work.
How does the speaker recommend handling workout plateaus or burnout?
-The speaker recommends taking a week off every 2 to 3 months or rotating exercises to avoid burnout and stale routines. They believe that rest and variation are important for long-term progress.
Outlines
đȘ Why Working Out More Than Twice a Week is Counterproductive
The speaker argues that working out more than twice a week is unnecessary and harmful for most people who don't use steroids or aim to become professional bodybuilders. Instead, the goal should be to build an impressive physique while balancing life outside the gym. The speaker himself follows this routine, working out twice a week, which he claims optimizes muscle growth and recovery without the extreme time commitment of gym rats or steroid users.
đïžââïž Progression is the Key to Muscle Growth
The speaker emphasizes that increasing weight and improving strength is essential for muscle growth. He explains his training method of working within specific rep ranges and progressively increasing weights. By hitting the upper limit of a rep range, he adds weight and drops reps, gradually working his way back up. This method of progression, combined with adequate recovery time, is what he believes builds a stronger physique over time.
đ„ Recovery Time Fuels Muscle Growth
The speaker stresses the importance of recovery for muscle growth. He asserts that most people work out too frequently, not allowing enough recovery time between workouts. According to him, muscle growth happens during recovery, not during the workouts themselves. Training only twice a week provides the necessary recovery time to build muscle faster and more effectively than working out 4-6 times a week.
Mindmap
Keywords
đĄSteroids
đĄRecovery
đĄMuscle growth
đĄTwice-a-week workout
đĄTraining intensity
đĄProgressive overload
đĄMainstream bodybuilding routines
đĄFitness industry
đĄPolarity training style
đĄNeck curls
Highlights
Working out more than twice a week can be counterproductive and doesn't maximize muscle growth.
The fitness industry promotes excessive workouts, which aren't necessary for muscle gain.
Steroid users can work out more frequently due to their superhuman recovery abilities, but non-steroid users don't benefit the same way.
Muscle growth occurs during rest and recovery, not in the gym, making fewer workouts more effective.
The speaker's philosophy is based on twice-a-week workouts, which helped build an impressive physique.
Progressive overload is key to muscle growth: adding weight to the bar once top rep ranges are reached.
Recovery between workouts is essential for natural muscle gain, and training less often can speed up muscle growth.
Consistency in adding reps or weight each workout helps achieve muscle growth over time.
Training intensely with fewer sets can replace the need for high volume workouts.
Neck training contributes to an aesthetic, proportional physique and provides protection against injuries like concussions.
Recovery of at least 48 hours is necessary for the central nervous system to fully recuperate after a hard workout.
Taking occasional breaks or deload weeks helps prevent burnout and physical strain, aiding long-term progress.
Twice-a-week workouts are more sustainable and enjoyable than six-times-a-week routines, promoting long-term consistency.
The speaker advocates for realistic fitness goals for people who don't want to live in the gym or take steroids.
The importance of training harder instead of more frequently is emphasized, focusing on intensity over quantity.
Transcripts
working out more than twice a week is
wasting your time and destroying your
chances of building an impressive
physique but it's not your fault the
fitness industry has [Â __Â ] lie to you
and in this video I'm going to tell you
why quick disclaimer if you're a
bodybuilder who wants to take steroids
and live in the gym this channel is not
for you but if you want to build an
aesthetic body without living in the gym
you're in the right place let's get
started I work out twice a week because
I'm not a [Â __Â ] bodybuilder I don't
take steroids and I don't care to be a
gym rat I want to have a great physique
while having a life outside of the gym I
want Fitness to enhance my life not
consume it besides when you're not
taking steroids working out less is
better for gaining muscle which I'll get
into later on so today we're heading
legs so I'm going to do squats Romanian
deadlifts and some neck curls we're
going to do two sets of each you
shouldn't work out more than twice a
week because you're not a [Â __Â ]
bodybuilder you don't take steroids you
don't get on stage and you don't make
your living off of your physique so why
the [Â __Â ] would you work out six times a
week and do endless exercise and sets so
I built my current physique working out
just twice a week with some occasional
periods of working out three times per
week and so a lot of people are like oh
Rio's full of [Â __Â ] he built his physique
training six times a week and now he's
just trying to sell me on twice a week
that's actually not the [Â __Â ] case you
can go you can go back and watch my
first videos and you'll see I was still
talking about this philosophy I was
still preaching twice a week workouts
because I actually never saw results
with my physique until I started working
out just twice a week the first year of
my training was spent doing mainstream
bodybuilding routines where I was
training five six times a week and I got
[Â __Â ] all results people think they need
to work out more than twice a week
because they listen to Fitness
influencers bodybuilders and celebrities
who are taking shitloads of steroids and
have the time to live in the gym when
you're taking steroids you have
superhuman recovery abilities that allow
you to recover fast and easily from
frequent workouts if you're not taking
steroids your body won't be able to grow
from six workouts a week so I'm about to
do 270 for hopefully around six reps on
this first set of barbell back squats
and so last week I got 26 5 for eight
reps and so I'm working in a 6 to8 rep
range and I hit the top end of the rep
range in this case eight with 265 and in
this workout I'm bumping It Up 5 lbs and
hopefully getting at least six reps so
that's the progression method that I use
we always work in a rep range whether
it's six to 8 or 8 to 10 and when we hit
the top end of the rep range we add 5
lbs and then drop to the bottom of the
rep range and then work our way back up
again and that done over time is what
Builds an insane physique
spe
so that's six reps so we hit the bottom
of the rep range so in the next workout
I'm going to try and add another rep and
then once I hit eight reps I'll add
another 5 lbs two workouts a week helps
you gain more muscle because muscle is
built outside of the gym when you're
resting and recovering you need more
rest days than training days each week
to gain muscle most people train too
often and do not give themselves enough
recovery time for their bodies to grow
bigger and stronger when you have so
many recovery days each week you gain
muscle faster since you're giving your
body the rest time it needs to grow I
think Fitness industry is [Â __Â ] up I
don't like the fitness industry I don't
like Fitness influencers I don't even
[Â __Â ] consider myself a fitness
influencer even though technically I do
you know influence people within Fitness
I just hate most people who teach
Fitness and what they stand for I
believe there's so much misinformation
and I think you know the people who are
supposedly helping people with Fitness
are actually hurting people's progress
and actually wasting their [Â __Â ] time
take a look around your gym and you'll
see countless people working out four to
six times a week with no gains and why
is that because there's no relationship
between the time you spend in the gym
and the muscle you build the duration
and quantity of your workouts are
[Â __Â ] irrelevant what matters is
progressing and getting stronger this is
what actually drives muscle growth when
you're not taking steroids so I'm going
for 245 for 8 to 10 reps so last week I
got 240 for 10 reps and so for this
second set I'm working in the 8 to 10
rep range I hit 10 the top end of the
rep range so therefore I add 5 lbs and
go up to 245 hopefully get at least
eight reps my favorite training style is
what I call the polarity training style
which is basically where you hit a top
set which is as heavy as you can go in
that sort of 6 to eight rep range and
then you rest 3 to 5 minutes take 10 to
20% of the weight off the bar and go for
a lighter back down set for a couple
more reps
oh
the reason why getting stronger is the
key to muscle growth is because the
primary driver of muscle growth is
tension you create tension by lifting
heavy weights that challenge you but at
some point the weights you're currently
lifting won't be challenging enough to
produce tension because your body will
adapt to them this is where adding
weight to the bar consistently comes
into play to keep muscle growth coming
you need to continue increasing tension
levels and the way you do that is by
increasing the weight you lift over time
I cannot stress this enough you could
spend hours and hours in the gym every
week but if you continue to lift the
same weights you'll continue to have the
same body how did that set feel [Â __Â ]
[Â __Â ] right now dealing with a bit of
tightness in my hip and so one thing I
talk about a lot is that every two to 3
months you want to take about a week off
right 7 to 10 days off of training
completely and so that's my sort of idea
of what a D Lo should be a lot of people
are like oh take a week take 50% of the
weight off the bar and just go for some
light reps I like to just take a full
week off and just do nothing um some of
the warning signs is like you start to
feel very tight you're not gaining as
much strength you start to have aches
and pains and so that's something that
I'm experiencing right now and I've been
training very consistently for the past
months and so my body's telling me that
I need a little bit of a break but
unfortunately I can't do that because I
need to keep the content coming so what
I might do is that squats are not
feeling great right now I've been
training squats consistently for like a
couple years at this point so what I
might do is I might rotate it start
doing some leg press instead just to
keep things fresh and switch it up a
little bit to achieve progression and
get stronger every week you need to be
fresh and recovered for every workout
training four to six times a week only
leaves you with three or fewer recovery
days each week which doesn't give you
enough time to recover between workouts
successful weight training is not about
going to the gym as many days as
possible it's about stringing together
many Progressive workouts over time in
our case this means adding a rep or a
little bit of weight to the bar in every
workout or every other workout this
small progress puts a lot of muscle on
you over time and you can only achieve
this consistent progress when you
emphasize your recovery so I'm going for
two 280 for 6 to8 reps so last week I
got 275 for actually nine reps and so I
added 5 lbs I'm going to try and get at
least six and hopefully set a little
personal record here
all right eight reps so that's almost
linear progress when you train twice a
week you feel completely fresh and
recovered for every workout which allows
you to get stronger every single week
but it also allows you to train harder
and thus stimulate more muscle growth
your central nervous system needs to be
fresh for you to train hard and your
central nervous system takes at least 48
hours to recover from a hard workout so
if you are training on consecutive days
you were not training hard enough and
thus not stimulating as much muscle
growth as you could so the key to being
able to train less and achieve more is
training intensity and so what training
intensity is means pushing your sets
hard it means needs pushing your sets
close to failure to where you have zero
reps left in the tank and so there's a
trade-off between volume which is the
amount of work you do and intensity
which is how hard you train and so if
you train really hard you can do a lot
less volume and still build muscle and
so in a way training intensity can
largely replace training volume or in
other words the harder you train the
less training you need to build muscle
if you want to build your dream physique
working out just twice a week pick up
the free minimalist muscle building
masterclass it's the first link in my
description so I'm going to be going for
250 for 8 to 10 reps on my back down set
and so last week I got 245 for 12 reps
so I actually went over the rep range
I'm shooting for and so I'm bumping It
Up 5 lbs hopefully I'm going to fall
within the 8 to 10 rep range
if you can't do it for life don't do it
for a day consistency beats intensity
any day of the week and most people with
the life outside of the gym can't stay
consistent with working out six times a
week you need to enjoy working out if
you're going to stick with it long term
and when you work out six times a week
it becomes a chore when you work out
twice a week you actually look forward
to your workouts and enjoy them your
results will come from the long-term
compounding effect of doing this
consistently so you must follow an
approach you can see yourself sticking
to for a long time so I'm about to do
two sets of 15 to 20 reps of neck curls
with 55 lb a lot of people think I'm a
[Â __Â ] weirdo for doing neck curls but
the joke's on you guys man because if
you ever see a guy who's like pretty
jacked and has a big chest big shoulders
big arms then just has like a skinny
neck it just throws off your physique
completely in order to have like a like
an aesthetic physique that actually
looks proportionate like you need to
have the size and the chest and the
shoulders but you also need to have the
size and like the traps in the neck so
if you think about it like when you're
talking to someone they're not going to
be like [Â __Â ] staring at your chest or
your abs right they're going to be
looking up here and so if you have a
jacked physique doesn't really matter
most people are going to be looking at
your your facial region and what they're
going to notice is your neck and your
traps and so it's actually funny I get
more remarks about my the thickness of
my neck than the [Â __Â ] size of my
biceps or the size of my chest right and
that's what most guys don't realize I
think it's weird to do neck curls but it
helps with the aesthetic of your
physique and it also helps with
protecting yourself from injury you get
punched you get into a car accident
reduces your chances of concussion or
brain damage by like 50% so it's all
around a net positive that's why lot
lots of Fighters do lots of neck work
oh man might have to bump it up to 65
soon man [Â __Â ] neck is getting strong
to summarize you shouldn't work out more
than twice a week because you're not a
bodybuilder you don't take steroids you
don't get on stage and you don't make
your living off of your physique two
workouts a week allows you to recover
between workouts allowing you to gain
muscle faster train harder and Achieve
consistent progress consistency beats
intensity any day of the week and it's
easy to stay consistent with two
workouts a week so I'm just going to be
replicating my performance going for 55
lb net curls for 15 to 20 reps
so how was the workout today pretty good
I actually made some progress on the
Romanian deadlifts and the squats
actually not a bad workout sometimes the
workouts that don't feel the best are
actually pretty good workouts on paper
in terms of the progress that you make
um and so not bad but definitely
starting to feel a little bit worn out
like I might need to do a little bit of
a break a little bit of a D Lo or
potentially rotate some of the exercises
in my routine becoming a little bit
stale but apart from that pretty good
perfect
perfect why are you so weird so I get
ready for filming brev you ready I don't
think I am they need to work out six
[Â __Â ] [Â __Â ] the words since you're
giving the B [Â __Â ] I almost had that
muscle growth as you could [Â __Â ] that is
a tongue twister holy dicks [Â __Â ] dense
dicks [Â __Â ] a sick dicks holy [Â __Â ]
dude there's [Â __Â ] bugs all over the
place [Â __Â ] dude the skers are [Â __Â ] they
love my neck [Â __Â ] [Â __Â ] kill these
[Â __Â ] man eating me [Â __Â ] bugs man
they a lot easier to perform without
these bugs telling you that much [Â __Â ]
[Â __Â ] me dude like [Â __Â ] bugs in my
ears like while I'm doing that holy [Â __Â ]
man working out six times a week There's
a [Â __Â ] bug in my
throat [Â __Â ] mosquito
God [Â __Â ] mosquitoes feel like they're
just going for you yeah cuz I'm [Â __Â ]
sexy [Â __Â ]
[Â __Â ] oh man okay okay
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