What is the best frequency at the Gym ?

[MagrossBytte]

We ALL knows frequency is key for muscle growth, now my question is : Is the optimal frequency different on a cut and on a bulk ?

If yes what frequency would be optimal in each situation ?

 

[idontmogu]

as much as possible, 2-4x week. it doesnt matter for bulk or cut

 

[MagrossBytte]

as much as possible, 2-4x week. it doesnt matter for bulk or cut

Ye ty, saw some guy saying frequency should be lower or higher depending the situation

 

[looks_minimizing]

as much as possible, 2-4x week. it doesnt matter for bulk or cut

more like 5-6 times a week

 

[copeuntilumakeit]

more like 5-6 times a week

7 if you are on gear

 

[idontmogu]

Ye ty, saw some guy saying frequency should be lower or higher depending the situation

yeah hes retarded

 

[idontmogu]

more like 5-6 times a week

recovery final boss

 

[MagrossBytte]

7 if you are on gear

14*

 

[looks_minimizing]

recovery final boss

ive been going to the gym 5 years, 5-6 is optimal for growth, you dont need more than one recovery day per week anything more than that is an excuse to be lazy. if you're eating enough protein per day and getting 8 hours of sleep, it shouldn't be a problem

theres a reason splits like PPL exist, they follow a 6 day on 1 day off regiment

 

[IbalmeHponeMin]

more like 5-6 times a week

you need recovery time

 

[looks_minimizing]

you need recovery time

yeah, your recovery time is when you're sleeping every night bhai. you only need one rest day. like i said, if you're eating enough protein 0.7-1g per lb bw per day and sleeping at least 8 hours a night, you don't need more than 1 rest day a week, simple as that.

 

[IbalmeHponeMin]

yeah, your recovery time is when you're sleeping every night bhai. you only need one rest day. like i said, if you're eating enough protein 0.7-1g per lb bw per day and sleeping at least 8 hours a night, you don't need more than 1 rest day a week, simple as that.

i was gymcel last 6months my frequency is 4-5x a week In rest day i sleep,eat thats all i do and i gained noticable results just in 3months i think resting is one part of the hypertrophy.We have 48hours of hypertrophy on our muscle after training session the next day your muslce start to atrophy

 

[looks_minimizing]

i was gymcel last 6months my frequency is 4-5x a week In rest day i sleep,eat thats all i do and i gained noticable results just in 3months i think resting is one part of the hypertrophy.We have 48hours of hypertrophy on our muscle after training session the next day your muslce start to atrophy

brother ive been going to the gym much longer than you no offense, im not going to take your advice as someone who's only been going for 6 months. obviously you're gonna gain noticeable results in 3 months if you're going for 4-5 times a week, but you really should be adding an extra day to maximize your results. I think that you're forgetting the fact that when you workout a muscle, the next TWO days of a standard PPL split are spent working out different muscle groups. so the whole last half of your point is debunked.

 

[IbalmeHponeMin]

brother ive been going to the gym much longer than you no offense, im not going to take your advice as someone who's only been going for 6 months. obviously you're gonna gain noticeable results in 3 months if you're going for 4-5 times a week, but you really should be adding an extra day to maximize your results. I think that you're forgetting the fact that when you workout a muscle, the next TWO days of a standard PPL split are spent working out different muscle groups. so the whole last half of your point is debunked.

lol ive been there for 2years who said my join date is last 6 months

 

[looks_minimizing]

lol ive been there for 2years who said my join date is last 6 months

"i was gymcel last 6months"

also 2 years? try 5

 

[DxtrMrgn66]

brother ive been going to the gym much longer than you no offense, im not going to take your advice as someone who's only been going for 6 months. obviously you're gonna gain noticeable results in 3 months if you're going for 4-5 times a week, but you really should be adding an extra day to maximize your results. I think that you're forgetting the fact that when you workout a muscle, the next TWO days of a standard PPL split are spent working out different muscle groups. so the whole last half of your point is debunked.

nigga you're just incorporating unnecessary fatigue. 3-4x weekly full body is all you need for maximum hypertrophy if you're natural

 

[looks_minimizing]

nigga you're just incorporating unnecessary fatigue. 3-4x weekly full body is all you need for maximum hypertrophy if you're natural

this is the most retarded take i've ever seen, look at anyone who's big and ask them if they're hitting 3-4 full body workouts a week and they'll tell you you're retarded

 

[DxtrMrgn66]

this is the most retarded take i've ever seen, look at anyone who's big and ask them if they're hitting 3-4 full body workouts a week and they'll tell you you're retarded

"anyone who's big" and you're referencing 10+ year gym goers or roided up ogres. Obviously if you're on PEDs or an advanced lifter you can take 7 workouts weekly. Since OP is obviously NOT an advanced gym goer as you can guess by his question hitting the gym daily would just leave him exhausted without time for regeneration and with extreme CNS fatigue.

Sincerely,
someone who's been in the gym for 5 years now and tried every workout routine imaginable.

Get a brain, thanks.

 

[Rylie]

Do whatever makes you happy and works best for you.

Everyone’s routine should be adapted for them, it’s not one fits all.

 

[oooooooooo8484848]

ive been going to the gym 5 years, 5-6 is optimal for growth, you dont need more than one recovery day per week anything more than that is an excuse to be lazy. if you're eating enough protein per day and getting 8 hours of sleep, it shouldn't be a problem

theres a reason splits like PPL exist, they follow a 6 day on 1 day off regiment

wdym? PPL isnt designed specifically based on a 6x regimen, you can legit pull a PPL split separated in 3 days lol

 

[looks_minimizing]

"anyone who's big" and you're referencing 10+ year gym goers or roided up ogres. Obviously if you're on PEDs or an advanced lifter you can take 7 workouts weekly. Since OP is obviously NOT an advanced gym goer as you can guess by his question hitting the gym daily would just leave him exhausted without time for regeneration and with extreme CNS fatigue.

Sincerely,
someone who's been in the gym for 5 years now and tried every workout routine imaginable.

Get a brain, thanks.

youre retarded bro, everyone knows 5-6 days a week is optimal anything less than that is leaving gains on the table. maybe 3-4x a week works for you because you're a lazy chud but for the majority of the population 5-6 times a week with significant nutrition and sleep will maximize gains backed by science and dozens of years of studies. you dont need to be blasting PEDs to be going 5-6 times a week, this is common knowledge.

 

[looks_minimizing]

wdym? PPL isnt designed specifically based on a 6x regimen, you can legit pull a PPL split separated in 3 days lol

standard PPL split is PPLPPL rest

 

[DxtrMrgn66]

youre retarded bro, everyone knows 5-6 days a week is optimal anything less than that is leaving gains on the table. maybe 3-4x a week works for you because you're a lazy chud but for the majority of the population 5-6 times a week with significant nutrition and sleep will maximize gains backed by science and dozens of years of studies. you dont need to be blasting PEDs to be going 5-6 times a week, this is common knowledge.

you're a bum dawg read a research study every once in a while will you?

 

[oooooooooo8484848]

standard PPL split is PPLPPL rest

looked it up u are right

 

[looks_minimizing]

you're a bum dawg read a research study every once in a while will you?

my opinions ARE based on research studies, who the fuck goes to the gym 3 times a week and calls themselves a lifter? unless you're like 80 years old. your regiment tells me that you're not sleeping or eating enough and having to compensate by lifting less. consider fixing your nutrition and sleep and I promise 5-6 days is more beneficial for growth

 

[DxtrMrgn66]

my opinions ARE based on research studies, who the fuck goes to the gym 3 times a week and calls themselves a lifter? unless you're like 80 years old. your regiment tells me that you're not sleeping or eating enough and having to compensate by lifting less. consider fixing your nutrition and sleep and I promise 5-6 days is more beneficial for growth

just think for a moment, will you? if you're training PPLPPL (6x weekly) it means you're hitting each muscle group twice a week.
3-4x FBW weekly means you're hitting each muscle group... let me count... 3 to 4 times a week! That's 1,5-2x the training stimuli your muscles are getting weekly with half the training days.

 

[looks_minimizing]

just think for a moment, will you? if you're training PPLPPL (6x weekly) it means you're hitting each muscle group twice a week.
3-4x FBW weekly means you're hitting each muscle group... let me count... 3 to 4 times a week! That's 1,5-2x the training stimuli your muscles are getting weekly with half the training days.

dude are you like retarded? like genuinely, you do realize PPL is push pull legs right? that means i'm hitting each muscle group 2 times a week NOT 3-4 i literally don't know how the fuck you got that number other than having some form of mental disability. if you're hitting each muscle group 2 times a week, and it takes 1-2 days for said muscle group to recover fully, that means you should be hitting each muscle group 3 days (WORKOUT REST REST) after the last time you hit it.

now normally if you're a surface level retard you'd think that you need two rest days in between but actually funnily enough you can hit other muscle groups while the first one recovers. overall this accounts for 6 times a week (3x2 i know math is really difficult for people who are to the left of the bell curve in terms of IQ). so maybe if we use our brains for a moment and look at the ACTUAL science behind it instead of being mentally insufficient retards, we'll be able to come to a correct conclusion.

 

[DxtrMrgn66]

dude are you like retarded? like genuinely, you do realize PPL is push pull legs right? that means i'm hitting each muscle group 2 times a week NOT 3-4 i literally don't know how the fuck you got that number other than having some form of mental disability. if you're hitting each muscle group 2 times a week, and it takes 1-2 days for said muscle group to recover fully, that means you should be hitting each muscle group 3 days (WORKOUT REST REST) after the last time you hit it.

now normally if you're a surface level retard you'd think that you need two rest days in between but actually funnily enough you can hit other muscle groups while the first one recovers. overall this accounts for 6 times a week (3x2 i know math is really difficult for people who are to the left of the bell curve in terms of IQ). so maybe if we use our brains for a moment and look at the ACTUAL science behind it instead of being mentally insufficient retards, we'll be able to come to a correct conclusion.

View attachment 4810523

Aight, you absolute illiterate monkey. Since you CAN'T READ: I explicitly said PPL hits each muscle 2x a week, and FBW hits each muscle 3-4x a week.

Now back to the discussion, you only need 2 days of rest between training if your workout volume is higher than your body can handle (eg. the type of volume you probably incorporate in your workouts, since you're apparently a mentally deficient cuck). 3-4x weekly FBW focuses on high intensity, low volume workouts, which have been proven more effective (per. this study here, which if you're too lazy to read it states: "muscular performance gains may be greater when using HIT, therefore we recommend HIT for maximising muscular performance gains over a 10 week period.").

By doing HIT LV FBWs you provide more consistent growth stimuli to your muscle fibers, as well as keeping comparable weekly volume to HV PPL without the unnecessary fatigue, allowing for faster recovery and more growth. Full-body workouts produce better strength gains because muscles are less fatigued at the start of each session, allowing heavier loading compared to isolating muscles on a PPL day.

If you're training properly, not doing 12 sets per muscle group, the recovery period should not exceed 24 hours. If it does you're either not eating properly, not sleeping properly, or you have a hormonal imbalance.

Also, having a dedicated day for each muscle group is simply dumb, since doing more movements targetting the same area is completely redundant, providing no benefits and empty volume.

As far as comparing FBW and PPLPPL:
-FBW 3-4x weekly provides: more consistent muscle growth stimuli by training each muscle group more often.
-PPLPPL provides: empty volume, more muscle soreness (which doesn't relate to growth in any way btw), as well as apparently, judging from the points you've provided, severe cerebral atrophy.

 

[looks_minimizing]

Aight, you absolute illiterate monkey. Since you CAN'T READ: I explicitly said PPL hits each muscle 2x a week, and FBW hits each muscle 3-4x a week.

Now back to the discussion, you only need 2 days of rest between training if your workout volume is higher than your body can handle (eg. the type of volume you probably incorporate in your workouts, since you're apparently a mentally deficient cuck). 3-4x weekly FBW focuses on high intensity, low volume workouts, which have been proven more effective (per. this study here, which if you're too lazy to read it states: "muscular performance gains may be greater when using HIT, therefore we recommend HIT for maximising muscular performance gains over a 10 week period.").

By doing HIT LV FBWs you provide more consistent growth stimuli to your muscle fibers, as well as keeping comparable weekly volume to HV PPL without the unnecessary fatigue, allowing for faster recovery and more growth. Full-body workouts produce better strength gains because muscles are less fatigued at the start of each session, allowing heavier loading compared to isolating muscles on a PPL day.

If you're training properly, not doing 12 sets per muscle group, the recovery period should not exceed 24 hours. If it does you're either not eating properly, not sleeping properly, or you have a hormonal imbalance.

Also, having a dedicated day for each muscle group is simply dumb, since doing more movements targetting the same area is completely redundant, providing no benefits and empty volume.

As far as comparing FBW and PPLPPL:
-FBW 3-4x weekly provides: more consistent muscle growth stimuli by training each muscle group more often.
-PPLPPL provides: empty volume, more muscle soreness (which doesn't relate to growth in any way btw), as well as apparently, judging from the points you've provided, severe cerebral atrophy.

how long does your average workout take?

I agree doing more workouts and sets per muscle group is redundant, I typically only do 2 workouts per muscle group and only 2 sets till failure of each workout, HOWEVER, having a FBW usually results in your gym trips taking upwards of 3 hours and by the end of it you're left utterly exhausted. my average workout takes an hour and a half at most which for the average person is much more optimal than sitting in the gym for multiple hours

ultimately it's an inherently stupid idea to only be doing 1 workout for a group as complex as back that has multiple muscles within it. how the fuck are you able to build a stable and symmetric physique when you're struggling to hit every single individual muscle? I understand the main argument is well "muh muh workout variation" but then what? you literally equate to just having an individual day for each muscle group with inflated workout times?

 

[macedonpsycho]

anything with 2-3x weekly frequency is fine. you'll need to do more volume if u do 2x frequency but in general your time spent in the gym per week will be around the same. just do what u enjoy. start with lower volumes and if u can recover increase. deminishing returns on gains after each set so at a certain point it's going to cap out. PPL, upper lower, anterior posterior; everything can work even with somewhat decent programming.

 

[sherry12]

We ALL knows frequency is key for muscle growth, now my question is : Is the optimal frequency different on a cut and on a bulk ?

If yes what frequency would be optimal in each situation ?

Full body 3-4x is ideal imo throw some cardio in there aswell

 

[DxtrMrgn66]

how long does your average workout take?

I agree doing more workouts and sets per muscle group is redundant, I typically only do 2 workouts per muscle group and only 2 sets till failure of each workout, HOWEVER, having a FBW usually results in your gym trips taking upwards of 3 hours and by the end of it you're left utterly exhausted. my average workout takes an hour and a half at most which for the average person is much more optimal than sitting in the gym for multiple hours

ultimately it's an inherently stupid idea to only be doing 1 workout for a group as complex as back that has multiple muscles within it. how the fuck are you able to build a stable and symmetric physique when you're struggling to hit every single individual muscle? I understand the main argument is well "muh muh workout variation" but then what? you literally equate to just having an individual day for each muscle group with inflated workout times?

Well, I'm glad we at least agree on the volume of the workouts and sets.

Now to answering your points:

My workouts usually last about 2-3 hours, I must admit you made a valid point that they would leave an average person exhausted but due to my PED usage, good cardiovascular health, my experience in sports, and the fact that I've been in the military it's not really a problem that affects me.

For the back I usually split it up into 2 exercises (rows and pulldowns since as you said back is in fact a complex muscle group).

Also I probably am heavily biased towards the 3x weekly workouts as it helps me find more time throughout the week to do other activities (MMA, BJJ, Studying, etc.).

I still stand by my point that FBWs are superior to PPL due to the reasons I mentioned in my previous post, but ultimately both 3-4xFBW and PPLPPLR will bring anybody results over time (although the FBW effects will be better by a slight margin).

 

[Nectar]

We ALL knows frequency is key for muscle growth, now my question is : Is the optimal frequency different on a cut and on a bulk ?

If yes what frequency would be optimal in each situation ?

8 hours or death
Jk 1 hr - 1 hr 15 mins is decent