2895: Should You Train Each Muscle Twice a Week? The Data Says Yes - Here's Exactly Why
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What is the main topic discussed in this episode?
If you want to pump your body and expand your mind, there's only one place to go.
Why should you train each muscle group twice a week?
Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews.
What does the data say about strength gains vs. hypertrophy?
Approaching over half a billion downloads, this is the Mind Pump podcast, the best in fitness, entertainment, and health. Today's episode, we talk about whether or not you should train your body parts twice a week.
How does fatigue affect muscle growth?
Is it superior... Short answer, yes, and we break it down for you.
What are the benefits of an upper/lower split workout?
By the way, we have a brand new program that we just launched that follows this kind of a split.
How can you eliminate junk volume in your workouts?
It's an upper-lower routine. It's four days a week, upper-lower, take a day off, upper-lower. It's brand new, so it's 40% off. Go to mapsupperlower.com, use the code LAUNCH, That'll give you the 40% off discount.
What is total training volume and why does it matter?
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How should you manage training intensity to avoid failure?
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There's often a lot of debate on how often you should train a body part or a muscle group. Well, guess what? The data shows clearly there is a superior way. We're going to talk about why you should train each muscle group twice a week. Let's go.
Let's get it. This is a cool conversation. This is something I actually mean to ask you because I know what the data says or what we talk about when we compare this one time, two time, or three times a week that you would train a muscle group. Is there good studies on four and five? Yeah. Okay. Yeah. And controls. Controls on a lot of these. what comes to mind for me is when I think about today and the amount of stress and busy and poor sleep and technology and I think like that, like variables like that have to play a role too, right? Like, you know, like somebody might think that, oh, my body would do better training, you know, training the muscle group three times a week. And maybe that's true. If you're very well rested, you're, you know, very well hydrated, you're well fed, you're in a calorie surplus,
all these great, you know what I'm saying? Like you're just focused on bodybuilding, then it may make sense that you can train at that high a volume. But like, how does that factor in these studies?
So they've actually done some pretty good studies on training frequency. So there were early studies that made comparisons and the more frequent studies you know, training style, uh, produce better gains in the early studies. But the criticism was that the early studies didn't control completely for volume. So let me give you an example and we'll get more into this as the episode goes on, but let's say you did 10 sets of bench press, uh, on Monday versus five sets on Monday and five sets on Thursday, let's say same exercise.
Um,
you're going to do naturally more volume if you do it Monday and Thursday because you're going to be stronger. So even though you're doing the same amount of sets, because you've split it up, you're able to lift more on Thursday for those last five sets than if you did those last five sets after the first five sets on Monday. So what they've done under their studies is they've controlled totally the volume.
I've always thought of that as like it's just more effective because you'll perform it better at the same time.
Okay, so there's two parts here.
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Chapters
8 chapters
1
What is the main topic discussed in this episode?
0:00–0:06
2
Why should you train each muscle group twice a week?
0:06–0:13
3
What does the data say about strength gains vs. hypertrophy?
0:13–0:26
4
How does fatigue affect muscle growth?
0:26–0:30
5
What are the benefits of an upper/lower split workout?
0:30–0:35
6
How can you eliminate junk volume in your workouts?
0:35–0:47
7
What is total training volume and why does it matter?
0:47–0:57
8
How should you manage training intensity to avoid failure?
0:57–24:31
Speakers
5 identifiedMore from Mind Pump: Raw Fitness Truth
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