Push, Pull, Legs, Split Is Dead

Summary

In this video, Dr. Milo Farby and Dr. Milo Wolf discuss a meta-analysis on training frequency and muscle hypertrophy. They suggest that training each muscle at least twice a week is optimal for growth, with diminishing returns beyond that. The conversation covers the importance of volume and frequency, the impact of training status and failure on hypertrophy, and practical advice for maximizing muscle growth through workout routines.

Takeaways

• 💪 A new meta-analysis suggests that training frequency has a neutral to slightly positive effect on muscle hypertrophy when volume is equated.
• 🏋️‍♂️ For optimal muscle growth, it's recommended to train each muscle at least twice a week, as this maximizes the area under the curve of hypertrophy.
• 📈 The benefits of increased training frequency are more pronounced when transitioning from training a muscle once to twice a week, with diminishing returns beyond that.
• 🤔 The meta-analysis did not look at unconstrained volume, but there's speculation that higher volumes might benefit from more frequent training sessions due to diminishing returns on a per-session basis.
• 🧠 The growth response of muscles to training stimuli has a limited duration, typically around two to three days, suggesting that more frequent training can provide more opportunities for growth.
• 🏋️‍♀️ Training with higher volumes may be better tolerated and performed with higher quality when spread across more sessions, leading to potentially better muscle growth.
• 🔍 The study also considered fractional frequency, which takes into account both direct and indirect training of a muscle, and found it to be the most accurate way to assess the impact of frequency on hypertrophy.
• 👨‍🏫 For those training two to three days a week, a full-body routine is suggested to ensure each muscle group is trained at least twice a week.
• 🤸‍♂️ For individuals training four to five days a week, an upper/lower split or a push/pull/legs split can be effective, as long as each muscle group is trained at least twice a week.
• 🏆 Specialization phases or high-volume training may benefit from higher frequencies, as the body can tolerate more volume and maintain better quality in more frequent, but less voluminous, sessions.

Q & A

What is the main topic of the discussion between Dr. Mik and Dr. Milo Wolf?

The main topic of the discussion is the impact of training frequency on muscle hypertrophy, with a focus on a new meta-analysis that examines how often one should train a muscle to maximize growth.

What does the meta-analysis by Pelin and colleagues suggest about training frequency and muscle hypertrophy?

The meta-analysis suggests that training frequency has a neutral to slightly positive effect on muscle hypertrophy when volume is equated, meaning that training a muscle more frequently can lead to slightly better results without increasing the overall training volume.

What does 'volume equated' mean in the context of the discussion?

In the context of the discussion, 'volume equated' refers to a situation where the total volume of training for a muscle is kept constant, but the distribution of that volume across training sessions (frequency) is varied.

Why might training a muscle more frequently lead to better hypertrophy results?

Training a muscle more frequently can lead to better hypertrophy results because it allows for more opportunities to stimulate muscle growth within a week, as the muscle protein synthesis response to training only lasts for a few days.

What is the significance of the diminishing returns on a per-session volume and hypertrophy?

The significance of diminishing returns on a per-session volume and hypertrophy is that adding more sets in a single training session does not proportionally increase muscle growth, suggesting that spreading the volume across more sessions might be more effective.

What recommendations do Dr. Mik and Dr. Milo Wolf give for training frequency to maximize muscle growth?

They recommend training each muscle at least twice a week for most people, as this frequency provides a neutral to slightly positive effect on hypertrophy. For those training with high volumes or specializing in certain muscles, slightly higher frequencies might be beneficial.

How does the concept of fractional frequency play into the discussion on training frequency and muscle hypertrophy?

Fractional frequency takes into account both direct and indirect training instances for a muscle. For example, while bicep curls are a direct instance for bicep training, back training that involves pulling movements is an indirect instance. This approach provides a more realistic measure of how often a muscle is trained.

What is the practical implication of the study's findings for someone training with a full body split?

The practical implication is that if someone is training with a full body split two days a week, they should ensure each muscle group is trained at least twice within that week to optimize hypertrophy, even if it's through compound exercises that target multiple muscle groups.

What does Dr. Milo Wolf suggest as a rough guideline for the number of sets per muscle per session for optimal hypertrophy?

Dr. Milo Wolf suggests a rough guideline of 5 to 8 direct sets per session for optimal hypertrophy, with the recommendation to add an extra day of training for every 10 fractional sets per week.

How can a body part split be modified to be more effective according to the discussion?

A body part split can be modified to be more effective by incorporating compound exercises that target other muscle groups on their respective days, ensuring that each muscle group is trained more frequently throughout the week.

Outlines

00:00

💪 Optimal Training Frequency for Muscle Hypertrophy

Dr. Milo Farby and Dr. Milo Wolf discuss a new meta-analysis on training frequency and its impact on muscle hypertrophy. The study indicates that training a muscle more frequently, even within the same weekly volume, can have a neutral to slightly positive effect on muscle growth. They emphasize the importance of training each muscle at least twice a week for optimal hypertrophy, as this maximizes the growth response over time. The conversation also touches on the diminishing returns of per-session volume and how spreading high volumes across more sessions might be beneficial.

05:00

🔍 Deep Dive into Training Frequency and Hypertrophy

The discussion continues with a focus on the diminishing returns of per-session volume and hypertrophy. Dr. Wolf hypothesizes that spreading high volumes across more sessions could be more effective due to the strong diminishing returns on a per-session basis. They also consider the practical implications of training frequency, suggesting that for those with limited time, a full-body split that trains each muscle twice a week is ideal. The conversation also addresses the potential benefits of higher frequencies for those training with very high volumes or specializing in certain muscle groups.

10:01

🏋️‍♂️ Balancing Training Frequency and Volume for Maximal Gains

Dr. Farby and Dr. Wolf explore the idea that while volume is crucial for muscle hypertrophy, the distribution of that volume across training sessions also plays a role. They suggest that for those who can tolerate higher volumes, a higher frequency of training might be beneficial to maintain quality and intensity in workouts. The conversation also includes practical advice for individuals looking to optimize their training, such as incorporating additional exercises on off-days to increase frequency without adding extra volume, and the importance of recovery in relation to training frequency.

15:01

📚 Personalizing Training Frequency Based on Training Volume and Goals

In the final part of the discussion, the doctors address how the optimal training frequency can vary based on an individual's training volume and goals. They suggest that for those training two to three days a week, a full-body approach is suitable, while for those training four to five days, an upper/lower split or a push/pull/legs routine might be more effective. The conversation concludes with advice on how to adjust training routines to ensure each muscle group is trained at least twice a week, and the potential benefits of higher frequencies for those specializing in certain muscle groups or training with very high volumes.

Keywords

💡Hypertrophy

Hypertrophy refers to the increase in muscle mass due to the growth of muscle fibers. In the context of the video, hypertrophy is the primary goal of the training regimens being discussed. The video emphasizes the importance of training frequency and volume in achieving muscle hypertrophy, suggesting that training each muscle at least twice a week can be beneficial.

💡Training Frequency

Training frequency is the number of times a specific muscle group is trained within a given period, typically a week. The video discusses how the frequency of training can influence muscle hypertrophy, with a meta-analysis suggesting a neutral to slightly positive effect when training a muscle more often than once a week, even when training volume is equated.

💡Volume Equated

Volume equated in the context of the video means that the total amount of work done for a muscle group is the same, regardless of how many times a week the muscle is trained. For example, doing 12 sets of an exercise over three sessions (four sets per session) versus two sessions (six sets per session). The video suggests that even with the same total volume, training with higher frequency can still have a slight positive effect on hypertrophy.

💡Full Body Training

Full body training is a workout routine where all major muscle groups are trained in each session. The video discusses full body training as an effective approach, especially for those training two to three days a week, as it allows for each muscle group to be trained at least twice a week, which aligns with the recommendations from the meta-analysis.

💡Body Part Split

A body part split routine involves dividing workouts by muscle groups, typically training one or two muscle groups per session. The video suggests that while body part splits can be effective, they may require modifications to ensure each muscle is trained at least twice a week, which is supported by the meta-analysis findings on training frequency.

💡Push Pull Legs

Push pull legs is a workout routine that divides exercises into pushing movements (like chest and triceps), pulling movements (like back and biceps), and leg exercises. The video mentions this as a potential training program for those training six days a week, allowing for each muscle group to be trained twice a week, which is optimal according to the discussed research.

💡Training to Failure

Training to failure means continuing a set of an exercise until one is unable to perform another repetition with proper form. The video references this concept in discussing the robustness of the relationship between training frequency and hypertrophy across different training statuses, including those who train to failure.

💡Diminishing Returns

Diminishing returns refer to the decrease in marginal benefit from additional increments of an activity. In the video, this concept is used to discuss how increasing the volume of training per session (per session volume) has a more pronounced diminishing return on hypertrophy compared to spreading the volume across more sessions (weekly volume).

💡Fractional Frequency

Fractional frequency takes into account both direct and indirect training of a muscle group. For example, training biceps directly with bicep curls and indirectly with back exercises. The video highlights that considering fractional frequency provides a more accurate assessment of training effects on hypertrophy, as indirect training still contributes to muscle growth.

💡Optimization

Optimization in the video refers to fine-tuning one's training program to maximize muscle growth. It is suggested that while training frequency has a smaller effect on hypertrophy compared to volume, adjusting frequency can be part of an optimization strategy, especially when dealing with high volumes or specialization on certain muscle groups.

💡Specialization Phases

Specialization phases are periods in a training program where focus is placed on specific muscles or training goals. The video discusses how, during these phases, slightly higher training frequencies for the targeted muscles can be beneficial, aligning with the concept of optimizing training for maximum hypertrophic effects.

Highlights

Push Pull training is beneficial for those consistently training 6 days a week or more.

Dr. Milo Wolf discusses a new meta-analysis on training frequency and muscle hypertrophy.

The meta-analysis shows frequency has a neutral to slightly positive effect on hypertrophy when volume is equated.

Volume equated means the same total sets per week are distributed across different training days.

Muscle growth response lasts for about two to three days, suggesting more frequent training could be beneficial.

Training a muscle once a week might miss out on growth opportunities.

Maximizing the area under the hypertrophy curve is ideal for muscle growth.

Training a muscle more frequently could lead to slightly higher muscle growth.

Three days a week of training allows for more rest and potentially better stimulus.

There's a potential for higher quality volume when training with higher frequency.

An upcoming analysis suggests a diminishing return on a per-session volume basis for hypertrophy.

Spreading high volume across more sessions might be more effective for hypertrophy.

Training each muscle at least twice a week is recommended for most people.

Full body training is beneficial for those with limited time, ensuring each muscle is trained twice a week.

Upper/lower split is suggested for those training four to five days a week to maintain twice weekly muscle training.

Push Pull Legs is recommended for those training consistently six days a week or more.

Body part split can be effective with modifications to ensure muscles are trained at least twice a week.

Specializing on a muscle or training with high volumes might benefit from higher frequencies.

Dr. Milo Wolf suggests around 5 to 8 sets per session per muscle as a practical limit for optimal hypertrophy.

Transcripts

and I think Push Pull likes for example

I see a use case for but it's only for

those who are consistently training 6

days a week or more essentially cuz

otherwise you're missing out typically

on training each muscle twice a

week folks Dr mik here farby strength

and I'm here with Dr Milo wolf

researcher

extraordinaire actually doing research

on how to get jacked anything on how to

get tan from your

lab looking at me you would think I'd

have the keys apparently not on getting

jacked you told me listen this new meta

analysis came out and it's kind of about

how to get jacked in general or training

for getting jacked but it has a few

unique features that it also has

training frequency recommendations as

well as volume tell us about the new

metaanalysis what we can learn from it

sure as of this video when this comes

out there should be a pre-print of

metanalysis on train frequency and

muscle hyper so we're getting the shit

early early getting exclusive

exclusive essentially they looked at all

the studies that manipulated frequency

having people train a muscle fewer times

a week or more times a week and they

looked at how that influenced

hypertrophy I'm sure you've heard the

claim online that certain people say

full body training is best you want to

have a full body split train each muscle

as often as possible or back in the day

especially body part splits were

best next Monday exactly back Tuesday

shoulders get the deal this meth

analysis tried to look at that

idea and we found a few things this was

a metanalysis by Pelin colleagues

frequency seems to have a neutral to

slightly positive effect on hypertrophy

so as you volume equated or not volume

equated okay correct so let's just

describe to folks quickly what that

means volume equated means if you have

to do let's say 12 sets per week you can

do them Monday Wednesday Friday four

sets or you can do them Monday Thursday

six sets each still 12 sets per week so

the frequency doesn't raise the volume

but it just hits you with a little less

a little bit more often and what you're

saying is the effect is either like man

nothing write home about or like a

little bit of a boost even if the volume

doesn't go up what do you ascribe that

to hypothetically I have my own guesses

but I want to hear from you there's a

variety of things mechanistically

whenever you muscle that growth curve

response only lasts so long mhm so even

if you blast a muscle with more and more

volume in a single bout that myoi

protein synthesis response muscle growth

essentially will only take so long

several days correct not eight days not

seven days probably not six or five

correct more like two to three correct

so if you're only training a muscle once

a week you're missing out on three or

four days out of that week where you're

not growing that mus at least neutral

and then you grow it but again and at

least neutral missed opportunity to get

more growth correct because essentially

what we want to do is maximize that area

under the curve of hypertrophy and so if

we only aggregating one bump that is

only so much area on the curve we could

potentially get yeah so that is my most

likely explanation to be clear the

effect is somewhere between there is

next to none and there's a slight

positive effect slight so if we want to

maximize muscle growth we probably want

to ear on the side of training muscle a

bit more often rather than a bit less

often because there's nothing to be lost

but there is potentially a small thing

to be gained train a muscle a little bit

more frequently but with the same volume

12 for three sessions versus 12 for two

sessions six versus four

sets in those extra sets on the fewer

sessions at the end you kind of a little

bit lit tired as the French would say

and then maybe your stimulus isn't as

great as if you were more Fresh So in

essence three days a week of training

gives you kind of more rest breaks

between the sets on average and the

workouts on average so you can come back

fresh and hit it do you think there's

maybe some reason to think that a little

bit it's funny you mention that because

I'm aware of a upcoming analysis on the

topic of procession volume and

hypertrophy now that is probably not

going to be published at the time of

this video if it is I'll comment it

below so you can check it

out but the relationship between pession

volume in hypertrophy displays more

strongly diminishing returns compared to

weekly

now as we mentioned in our video on

volume we don't have any studies looking

at high frequency training in

conjunction with high volume training

yeah we don't really have studies where

people are training five or six days a

week with really high volumes most of

our studies are on high volumes but

training muscle two or three times a

week yeah we have very few studies on

frequencies of like four five six times

a week per

muscle however with a previous analysis

by creger James ker for example on per

session volume and this one that I'm

aware of behind the scenes

I can tell you that there is more of a

diminishing returns situation with per

session volume and hypertrophy which

with a bit of speculation and a bit of

theory crafting leads me to think

practically speaking if you're trading

with really high volumes if we want to

maximize that area under the C we're

better off spreading that high volume

across more sessions because we get such

strong diminishing returns On A

procession basis yes and so if you're

doing say 20 30 plus sets for a muscle

fractionally speaking

counting both direct volume and indirect

that is where I think there's a case to

be made as we'll probably see in the

metanalysis by remon colleagues for your

volume to be spread out across three or

more sessions it's just that we don't

have the research on that yet to make

any super clear inferences right all

right so small increase in growth

potentially neutral to small from added

frequency in a volume constrained manner

did they look at unconstrained volume as

well they did not however they looked at

a variety of potential moderators so

they performed sub analyses based on

training status whether they were more

untrained or at least slightly trained

whether they were trained to failure Etc

and just like with volume the

relationship between frequency and

hypertrophy seems to be robust to

different moderators so for most

populations in most contexts where

you're trained to failure Etc training a

muscle a bit more often is going to have

a sort of neutral to positive effect so

I would say as a rough ballpark train

each muscle at least twice a week mhm

that relationship between frequency per

week like how often you train muscle and

hypertrophy you see slightly larger

returns when you go from say once twice

a week then you do after that I would

say this kind of an inflection point

where after twice a week There's may be

a positive effect but it's very minimal

so significantly different returns from

one to two versus practically I would

say so practically I would say that you

better off training each twice a week

then once a week past that it's probably

a neutral positive effect but it's a

very slight one that there is one very

so practically that means that if you

are training two days a week for example

your someone doesn't have much time you

should almost certainly be training with

full body split there's no real downside

but there is an upside to training each

muscle twice a week or more likewise if

you're training say four days a week

you're likely better off with something

like an upper lower split compared to

like a body part split sure

importantly here's an interesting part

just like with volume they looked at

frequency

fractionally so they looked at direct

instances of training a muscle like for

example the biceps doing bicep curls

would be a direct instance they looked

at indirect instances where for example

doing back training would still Target

the biceps but just not as well and they

looked at fractional frequency where

essentially they counted direct bicep

training as

one unit of training frequency for the

biceps and back training is half a unit

of training frequency for the biceps

and once again just like for volume

fractional frequency was the most

accurate way of looking at the data

excellent so back training still counts

for something because it's more

realistic correct it's it would be a lie

to say that 16 sets of back work on a

Friday does nothing after a Monday and

Wednesday bicep workout doesn't have any

more effect on biceps it would also be a

lie to say that it counts for 16 CS of

biceps that's fucking crazy but it might

for something like 4 to 12 yeah some

half there sure so that was interesting

as well because it means that a body

part split can be modified to be pretty

effective like don't get me wrong

training a muscle once a week probably

not ideal and if I were coaching you I

would say try training at least twice a

week sure but if you modify it a little

bit say instead of just doing Monday

chest Tuesday back Wednesday shoulders

Thursday legs and Friday arms you add in

some compound training for your arm day

you do some chinups and do some bench

pressing maybe you add some a couple of

leg exercises on your shoulder day all

of a sudden for most muscle groups

fractionally speaking you're actually

training them one and a half or two

times a week yes it doesn't take a lot

of modification to make even something a

body part split pretty effective with

frequency not playing so big of a role

in the first place with it being more so

about volume and potentially other

factors even the body part split can be

effective but if you want to improve

that a little bit just some small tweaks

can take it from effect

to quite a bit more

effective many people may see this study

and as usual without reading it will

conclude that c frequency is not a big

deal neutral effect may be a little

positive but what do you think they're

missing Milo if they don't include the

fact that this was a volume equated

study tell us a story about non-volume

equated frequency that makes some sense

yeah so a few things one with really

high volumes like we just mentioned

there is a potential use case for higher

frequencies that is one thing equally I

think most people will be able to

tolerate more volume and have higher

quality volume quote unquote if they're

doing the same amount of sets with a

higher frequency so just spread out

across the week better technique Better

Effort better follow through less likely

to SLO off on later sets correct is set

number seven of legs you're like man

I'll do it but I'm not going to do it to

it whereas if you take those eight sets

for example you're doing in one session

and spread it into two days yep mentally

present for each 100% so I think with

specialization phases where you're

performing higher volumes

or if you want to get the most out of

each set a slightly higher frequency can

be beneficial look it's not going to be

a 9-day effect but I think if you want

to optimize your growth slightly higher

frequencies are probably a good idea

it's an optimization thing but it's also

a question of what exactly do you lose

by just taking single mouth training and

spreading it out more I think it's a

personal preference thing for a lot of

people they like to just smash the

muscle just a few times a week or even

once but even for the one time a week

your recommendation is like okay fuck it

you like once a week sweet Monday hit

chess like crazy hit a few sets of

triceps after though and then Thursday

hit your tricep workout your Bice still

say arms Thursday Thursday arms back

shoulders arms somewhere there and uh

legs never shows up but uh after you

finish your bicep stuff and your tricep

stuff do a couple of sets of close grip

presses or push-ups after your triceps

stuff it'll cook your triceps even

better but it'll get you enough of a

stimulus for chest that it's you're

definitely benefiting from multiple per

week frequencies and you'll probably be

able to put in a little bit more volume

that way and a little bit more of an

elevation of the fractional synthetic

rate of muscle growth and you'll get

more jacked over long term versus Monday

chest Thursday shoulders and arms but

nothing remotely to do with chest at all

because it needs recovery bro because it

probably doesn't training once a week I

agree and I think people can think of

frequency of training kind of like

protein where total protein intake is

fairly important for hypertrophy and you

want to make sure you're getting enough

protein each day to maximize hypertrophy

but exactly what your meal frequency is

in a given day like whether you're

having three or four wheels or four six

or what have you doesn't seem to play

nearly as large of a role it's the same

with volume and frequency where volume

seems to be quite important for hopy as

we've discussed but exactly how you

spread that out plays potentially a

small R but certainly not as large as

volume yes unless we go to the extremes

correct one meal a day difficult to get

your protein at all just like one

workout a week is how you're going to

get all your volume in it's practical

consideration but also a lot of the

Protein that's available to you in the

digestive tract from any one meal some

fraction of it gets used for muscle

synthesis not high and the rest of it

the body doesn't need at the time just

gets burned directly for energy and so

you eat 250 grams of protein and one

meal you may find that like you only

really analized 125 of that which is

good but if you ate 100 grams of protein

per meal twice a day or 125 you may

anabolizantes because I think here's

here's where I'm going this

Smo some people are looking what what

can I get away with doing the minimum to

still get great results and there's

nothing wrong with that's great but a

lot of people are looking

for I want to make sure that my workout

routine is checking all the big boxes

and not missing out some shit where it's

like man I wish I knew that you know

like for example talk to people who try

to get bigger shoulders side delts and

they training shoulders the shoulder day

is crazy but it's once a week I usually

talk to those people and I go dude try

two or three shoulders per week

exercises and or sessions rather you're

going to see a huge difference because

your shoulders just take that long to

recover and you can multiply your volume

by

XYZ those people typically experience

that they go God damn it why didn't

anyone tell me this shit so as far as

frequency per week we're ready to say

you and

I real serious effort at getting jacked

two times a week frequency is the meat

and potatoes for most people sometimes

higher is better unlikely that lower is

better solid take I think practically

for people what that means is if you're

training two to three days a week I

would typically stick with a full body

approach that allows you to train most

muscles two to three times a week and

real quick just for folks that don't

connect the dots yet because it took me

a while to understand this the

alternative is people will say okay I

train Monday Thursday you're okay great

and you and I are on making think in

full body because it takes the growth

happens for a few days it comes down

down happens a few days comes down but

some people will be like okay so I do

upper body on Thursday lower body on

Monday and you're like oh man the volume

is the same total if the total amount of

workout 's the same but now the

frequency is insufficient and now you

grow a little bit but then you sort of

and you grow a little bit more so just

the frequency alone even if it's a

smaller effect and between one and two

it's a notable effect it's a good idea

to do a 2X or more even if you just

train twice a week correct which means

the best routine for you will depend on

how often you train CU we want to hit

each muscle at least twice a week

sometimes more so I think if you're

training two to three days a week all us

being equal a full body routine will be

pretty adequate for most people if

you're training four days a week or five

days a week an upper lower split could

work great full body can work great too

still luck for sure if you're recovering

joints feel okay but then four to five

days a week is where upper lower starts

become more viable because it allows you

to train each muscle twice a week at

least if you're doing a 5day split for

example you could do upper lower upper

lower upper yep days for upper body

which anecdotally I enjoy two days for

lower body and I think Push Pull legs

for

example I see a use case for but it's

only for those who are consistently

training six days a week or more

essentially because otherwise you're

missing out typically on training each

muscle twice a week for you to train

each muscle twice a week you need two

full rotations of the push pull legs

sequence sure so I think that's more of

a reserved use case a body part split

can work but you need to be smart about

it essentially you need to make sure

you're making those modifications to

your routine to make each muscle beain

at least twice a week so it's not a b

split anymore it's a body emphasis if

spiritually yeah you view it as a body

part split and you still enjoy it and

that's probably what you're doing in the

first place just those modifications

make it a bit more effective I wonder is

that why SCI there you go proved correct

and then the final use case I would say

is if you're specializing on a muscle or

you're training with really high volumes

all around that's where experimenting

with slightly higher fre quencies for

those muscles muscles you're

specializing on or for your whole body

can become beneficial if you have the

time and the inclination to say get 20

30 fractional sets per muscle per week

that's where maybe doing a full body

split three or four days a week or

training the specialized Aon muscles

three or four days a week could become

beneficial as I mentioned those

diminishing returns on per session

volume yeah might allow you to get more

overall hypertrophy if you spread that

out or stretch it out across the week

how many sets per muscle per session

would you say starts to be a little much

for optimal hypertrophy I've heard eight

I've heard 12 I've heard six what is

your take on that on average that's a

great idea that's a great question for

my own coaching process and the app

developing I have essentially set a

limit of around 5 to eight sets per

session so for every five to eight sets

direct sets you do per week for a muscle

I would add one extra day of training to

people that's direct training so in

fractional terms maybe we're talking

about 10 fractional sets so for every 10

fractional sets I would add one day of

training if you're getting 20 sets a

week in for muscle that gets into about

two days a week if you're doing say 30

sets or below like between 20 and 30 I

would do 3 days that makes sense I think

that's a rough ballpark in theistic I

use that makes perfect

sounds that's it that's it I

think all right guys like subscribe do

YouTube things check out Milo he's on

YouTube he's on Instagram we'll have all

the links below see you guys next time