How Many Workouts Per Week Will Maximize YOUR Growth?

Summary

In this fitness-focused script, Dr. Mike, a sport physiologist and experienced athlete, addresses the optimal training frequency for muscle gains. He debunks common misconceptions, explaining that while more training can lead to better results, there's a diminishing return beyond a certain point. He emphasizes the importance of consistency and realistic scheduling, tailored to an individual's training age and lifestyle, rather than striving for an unattainable 'perfect' routine. The script offers practical advice for beginners, intermediates, and advanced athletes, highlighting that even reduced training frequency can still yield gains or maintain progress.

Takeaways

• 🌕 Aiming high is good, but it's important to be realistic about training frequency to avoid disappointment and potential injury.
• 💪 The relationship between training frequency and gains is asymptotic, meaning gains decrease as you approach a certain training limit.
• 📈 Training two times a week is significantly better than one, and three times is notably better than two, but the gains diminish as you increase frequency.
• 🏋️‍♂️ Beginners can achieve great gains with two to three training sessions per week, contrary to some aggressive training plans.
• 🚀 Intermediate lifters benefit from three to five sessions per week, with diminishing returns as they approach six or more sessions.
• 🏋️‍♀️ Advanced lifters typically require four to six sessions per week to maximize gains, but the difference between four and five sessions is not substantial.
• 📉 Gains can still occur at lower training frequencies, even for advanced lifters, debunking the 'all-or-nothing' mentality.
• 🗓 Consistency is key; it's better to reliably train two or three times a week than to struggle with a five-day plan and miss sessions.
• 🤔 Training frequency should be based on personal capacity, enjoyment, and the ability to recover, not just on aspirational goals.
• 🔄 Being flexible with training schedules is important; if a current plan isn't working, it's okay to adjust the number of sessions.
• 🚫 Avoid common mistakes like sticking to an inflexible plan, expecting drastic results from minor frequency changes, or believing that reducing frequency leads to immediate loss of gains.

Q & A

What is the main topic of the video script?

The main topic of the video script is the optimal training frequency for achieving the best gains in muscle and strength based on different training levels (beginner, intermediate, advanced).

What is the relationship between training frequency and muscle gains according to the script?

The relationship between training frequency and muscle gains is asymptotic, meaning the more frequently you train, the better the gains, but the improvement diminishes as you approach a certain point without necessarily reaching it.

What is the difference between training two times a week versus one time a week in terms of gains?

Training two times a week versus one time a week is a significant difference, with two times a week leading to notably better gains.

Is training five days a week always better than training four days a week for everyone?

No, the difference between training five days a week and four days a week is not always significant, especially for advanced trainees, and it can be very context-dependent.

What is a common mistake people make regarding training frequency?

A common mistake is assuming that more training sessions always lead to better results without considering recovery, enjoyment, and the return on investment in terms of effort.

How does the script suggest determining the ideal training frequency for an individual?

The script suggests determining the ideal training frequency by considering how many sessions an individual can reliably make week to week and by assessing the quality and consistency of those sessions.

What is the 'All or Nothing' fallacy mentioned in the script?

The 'All or Nothing' fallacy refers to the mindset of only aiming for an ideal training frequency and disregarding the benefits of training at a lower frequency, which can still yield good results.

What does the script say about the importance of scheduling realism in training?

The script emphasizes that scheduling realism is crucial; individuals should only schedule as many training sessions as they can confidently and consistently attend.

What is the script's stance on reducing training frequency when it doesn't fit one's schedule?

The script encourages reducing training frequency to a manageable number of sessions when the current schedule doesn't fit, rather than missing sessions and setting oneself up for failure.

How does the script address the concern of losing muscle and strength when reducing training frequency?

The script reassures that in most cases, reducing training frequency from five to four days a week, for example, will not lead to muscle and strength loss but will still allow for gains, albeit at a slower pace.