Dr. Bret Contreras

Dr. Andrew Huberman, it's a pleasure.

Thank you so much for inviting me on.

The pleasure is mine.

Per week.

Yep.

So I would say two times a week full body would be like the minimum.

Now, you could see results training just one day a week.

Imagine if you, you know, and if you tracked your weights and like if you had a coach that was – that knew what they were doing, you could get good results just lifting weights one day a week.

It would be a brutal day, but –

It would be full body.

You'd hit mostly, you know, the big basic multi-joint movements.

But if you stuck to that, you would see a lot of gains and you could keep seeing gains for, you know, theoretically an entire year or two.

If you want to maximize your gains, you need to hit a muscle probably twice a week.

There's some evidence that maybe three times a week is best, but that's hard to recover from.

But I would say for the majority of listeners who are eager to get started, you get so much of your results from the first set.

The first set you do.

The first work set.

The first working set you do.

And then, you know, adding more volume, adding more frequency, it's not linear.

In my online programs, I always recommend three sets.