MuscleHack Show Podcast 5 – How Many Sets To Do & How Many Times To Train Per Week
*The play button is at the bottom of this post*.
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Here is a summary of the points covered in this podcast:
(1) STUDY SHOWS 3-DAYS PER WEEK IS MORE EFFECTIVE
A recent study (read my article on it here) found that working the whole body 3 times per week may be better for stimulating size gains than a 5-day split workout.
(2) YOU DO LESS SETS WHEN TRAINING FULL BODY BUT BENEFIT FROM 300% INCREASED FREQUENCY
Some confusion arises when people think that they must do the same number of sets in every workout as they do in a 5-day split. Generally speaking a 5-day split (where each muscle is hit directly once per week) works best with anywhere between 7-10 sets per body part.
But you DO NOT do 7-10 sets for each muscle 3 times per week on a full body routine. 2 sets to failure is enough. This will ensure full recovery and growth for your next workout 48 hours later.
(3) DO NOT BE CONCERNED ABOUT LESS SETS
If you are worried or concerned and think this is not enough sets, see my free THT training book where I give 6 studies proving that just 1 set will trigger growth…if that set is taken to a point of muscular failure.
Also, time in the gym is about equal.
In THT, a single session from the 5-day routine takes about 40 minutes (working 2 muscle groups).
A single full-body 3-day session takes about 65-70 minutes to complete.
Add it up: 40 x 5, and 70 x 3…
That’s 200 minutes for the 5-day plan and 195-210 minutes for the 3-day plan. So stop with this “5-days must be better than 3″ nonsense.
(4) DO IT! TRY THT 3-DAY FULL BODY TRAINING TODAY….FREE
If you have not tried the 3-day full body THT routine…DO IT! You will experience significant gains and benefit from the fact that each muscle is worked 300% the frequency it gets on a 5-day split. Download it below…
HEY I’M SOCIAL – ADD ME & LET ME HELP YOU…
As always, I’m happy to help. If you have any questions regarding the tips discussed in this podcast, just ask me below and I’ll get back to you. Again, those of you listening on iTunes, please do leave a positive review of the show – I’d really appreciate it.
Download the full and free THT workout below. After inputting your email, you will be taken directly to the download page for instant access to the workout. You don’t need to go to your email to confirm anything.
Note: You can embed this episode on your own site. You have my permission. Just use the embed link a the bottom; copy & paste the code into your site 😀
P.S. If you want to prioritize fat loss at this time, you should go for a straight cut! This is what I call “aggressive fat loss“. My Total Six Pack Abs plan will take care of you. And don’t worry, you will still train THT-style and still keep making gains in the gym as normal while you get ripped 😀
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