Training 3 Days vs 6 Days | How Many Days Should You Workout?

Summary

This video delves into a study comparing the effectiveness of training 3 days a week versus 6 days a week. The study, involving resistance-trained men, found that both frequencies led to significant strength gains, but muscle growth was slightly better for the 3-day group, particularly in the elbow flexors. Despite similar results in endurance, recovery was a key factor for the 3-day group. The conclusion suggests that 3 days per week might be just as effective, if not better, especially for recovery, making it a solid choice for those with busy schedules or beginners.

Takeaways

• 😀 Training 3 days per week can be just as effective as 6 days per week for muscle growth and strength.
• 😀 A study in the Journal of Strength and Conditioning Research compared 3-day versus 6-day training frequencies.
• 😀 Both groups saw improvements in strength (squat and bench press), but no significant difference between the 3-day and 6-day groups.
• 😀 Muscle endurance improvements were modest in both groups but not statistically significant.
• 😀 Training with 6 to 12 reps for muscle growth is not ideal for maximizing strength gains, which typically require 1 to 5 reps with heavier weights.
• 😀 The study lasted for 6 weeks, which may not be enough time to fully assess strength development, especially for more strength-oriented training.
• 😀 Training 3 days per week led to significantly better muscle growth in the elbow flexors compared to training 6 days per week.
• 😀 The 3-day group had more recovery time, which may have contributed to improved muscle growth in specific areas.
• 😀 For beginners and older individuals, 3 days per week is generally sufficient and might be more beneficial due to the need for more recovery.
• 😀 Women might benefit from higher training frequencies, as research suggests they recover faster than men.
• 😀 The 6-day group performed seven different exercises per day, with 2 sets to failure, which could lead to recovery issues and increased stress if more volume were added.

Q & A

What was the main purpose of the study discussed in the video?

The main purpose of the study was to compare the effects of training 3 days per week versus 6 days per week on strength, muscle growth, and muscle endurance in resistance-trained men.

How were the participants in the study divided?

Participants were divided into two groups: one group trained 3 days per week, while the other trained 6 days per week. Both groups performed the same exercises, with training volume equated.

What results were observed regarding muscle endurance?

No statistically significant improvements in muscle endurance were observed in either group, although the 3-day training group showed a modest improvement.

Did the 3-day and 6-day training groups show different results in strength?

Both groups showed significant improvements in strength, specifically in the squat and bench press 1 rep maxes. However, there were no significant differences between the two groups.

Why might strength gains not be significantly different between the two groups?

Strength gains were similar between the two groups possibly because the study’s rep range of 6 to 12 reps is not typically used for strength training, which usually involves lower rep ranges with heavier loads.

What was the outcome for muscle growth between the two groups?

For muscle growth, there were no significant differences between the groups in all measured sites except for the elbow flexors, where the 3-day group showed a statistically significant increase in muscle size.

Why did the 3-day training group have better results in muscle growth for the elbow flexors?

The researchers suggested that the 6-day training group may have experienced more fatigue due to continuous overlap of muscle activation, leading to less effective recovery, whereas the 3-day group had more recovery time.

Does the study suggest that 3 days of training per week could be enough?

Yes, the study suggests that 3 days of training per week is enough and may even be better in terms of recovery, especially for resistance-trained men.

Would beginners benefit from 3 days of training per week?

Yes, beginners could benefit from 3 days of training per week, as they often require more recovery time before building the conditioning needed for higher frequencies.

Why might higher frequency training be better for women, according to the study?

The study mentions that women might recover faster from training relative to men, so higher frequency training might be more effective for them, at least based on available research.

What were the concerns about the study's design, particularly regarding the 6-day training group?

A concern raised was whether the 6-day training group could have done more work, but the study's protocol already involved a demanding schedule with 7 exercises per day and only one rest day, so increasing workload might have led to even more recovery issues.

What is the takeaway message about training frequency from the video?

The takeaway message is that both 3-day and 6-day training frequencies can work well, depending on how exercises are split. The key is to choose a frequency that fits your schedule and recovery needs while sticking to a good program.