Rob Lipsett explains why training each muscle group twice weekly beats the traditional once-per-week split. Research shows 62% greater strength gains when volume spreads over three days, and Brad Schoenfeld found higher frequency builds more muscle mass. He provides workout templates for 3- to 6-day schedules.
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What's up everyone, welcome to today's video. So we made it to the end of the week, it is Saturday. I'm just getting my hair cut there. I want to say thank you if you have watched all the videos this week and stuck around. We are like BFFFs now, we're best fucking friends forever. So I'm gonna go in here now anyways. I love getting my hair cut, I find it like so relaxing or something, so I get it cut so much. So right, let's kick off today's vlog. Alright, so today we're gonna go for a zero blade, fade it into a one, thin out the top. I don't take much length off, and then see where we go from there. Alright, now this is my favorite part. This is where I always fall asleep in this chair, but it's so nice. It's like getting a massage. Much better. Nailed it. Done. All right, so all finished up and the sun has decided to come out to play. Let's get the day going. All right everyone, we have made it to the final day of my routine, so now you too can be Rob Lipsett. You've seen in this week's videos I hit every muscle group twice per week, so for today's topic I think we should cover why. Why is it better to hit every body part more frequently throughout the week instead of once per week? And I'mma tell you. For years, many of us, including my younger self, have thought that training a body part more than once a week can lead to overtraining, or it affects your recovery, bro. The infamous bodybuilding split, you know, bro split, it calls for each muscle to be trained once per week. Most of these practices are based on fitness magazines and old-school outdated principles. Muscle is capable of recovering and adapting at a much faster rate than that. Not to mention, I would hate to follow a split where I would have to wait another 7 days to get a chest pump again. No thank you. That is not one bit optimal, enjoyable, or fun if you ask me. One study tells us that 48 hours after a session of getting a swole on muscle protein synthesis returns to baseline. And this was actually in untrained subjects who would generally take longer to recover than trained subjects. So this means just over 2 days rest and we're right ready to get stuck back into it again. We don't have to wait 7 fucking days. Further research shows that strength gains are actually superior for those who spread out their volume across 3 days instead of doing it all in one, which makes sense when you think about it. Kind of like saying don't put all your eggs in one basket. The group that spread their volume out over 3 days had 62% more strength gains to the other group. The take-home message of a recent study by Brad Schoenfeld showed that higher training frequencies are superior to lower for increasing muscle mass. Therefore, every muscle group should be trained at least twice per week for maximal growth. Also, you really need to look up Brad and follow, read all of his stuff, as he's not only one of the most smartest, well-respected guys in the industry, but he's also had a huge influence on my training. So wrapping things up, in practical application, if you can make it to the gym 3 days a week, do a 3-day full body split. 4 times a week, upper, lower, upper, lower. And if you go to gym 5 times a week, then try out 3 upper and 2 lower sessions, which I often do myself when I know I'm not gonna make it to the gym 6 days a week. And then, like me, if you go gym 6 days a week, try out legs, push, pull, legs, push, pull, rest, or anything that'll just hit every muscle group. Twice per week. So I hope you learned something in this video. Leave it a like if you did. And just because Ronnie Coleman trains a certain way doesn't mean you have to as well. Peace. Oh my god, it is legit roasting out, but like people always complain like, oh, it's too hot in the gym. It's never hot in Ireland, so I love when I get my sweat on. Is it like green though? Um, and so like I always hear people in the Alphalete gym, they're like, oh my god, you know, they're sweating so much, they're like tarred terrible. I'm looking forward to it. Like, I love getting my sweat on because I never do. So bring on the Texas heat! One of my most viewed videos on this entire channel is a cooking video, and when I started this channel, I actually did a lot of cooking videos. So maybe a few of you have subscribed for the cooking. Either way, let's show you what's going on. I am actually cooking me and Sarah dinner, so making a stir-fry. That was just a lot of vegetables there. We're gonna have prawns for protein. I might add in some beef too, and then we got some brown rice going at it there. I cook pretty much all the meals because, Sarah, let's be honest, who's better at cooking? Me! Yeah, yeah, keep telling yourself that. Well, well, well, that is the end of the week, the week of daily uploads. Excuse me if you hear noise, by the way, Beyoncé is playing. But I absolutely loved doing this week, you know, gave me a nice jump in subscribers, and not only that, but like it made me a better YouTuber. YouTuber, because honestly, like, it is a bit of a skill, like, you know, recording videos, editing. You know, I could definitely get faster at editing, but like, I loved it. And I'm definitely gonna get a bit more frequent with my videos too. And like, when I go to America, like, it's gonna be so eventful, I'm gonna just upload daily as it is. But yeah, I'm in this for the long run. Like, I do have a passion for this, a passion for helping people, and You know, it's just a good feeling. Like, obviously it's a little bit stressful sometimes when you gotta vlog or you like, you gotta edit and it takes hours, but there is no better feeling than, you know, getting a video up and like, you know, reading through the positive comments. And you know, when I was— the other day I was interviewed by the paper at the start of this week. They were like, "What's your main platform?" And I was like, "Oh, my largest following's on Instagram, but my most important following is on YouTube 'cause like, it's just a bit more meaningful." because anyone can put up an Instagram picture, but putting actual content online on YouTube, you know, you got to edit, you got to go out into the world, you got to do stuff, you got to speak, you got to show your personality and all this. It's like painting a picture and you make like the end product. So I'm gonna finish things up here. Thank you so much for watching. I appreciate anyone who comments, likes, subscribes, you know, supports me in any way. Over and out, keep it real. How shit would that be if I dropped the camera? That, that then the daily uploads would stop.
