Sean Nalewanyj Shorts
3 Workouts Per Week = Gains 💪🏻
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This is not to say that 3 days per week is the “ideal” frequency or that it's what you should specifically follow.
I'm just pointing out the fact that you don't HAVE to be in the gym every single day (or 6, 5 or even 4 days per week for that matter) in order make significant muscle building progress.
If you're genuinely training hard and progressively on a properly structured plan, you absolutely can make excellent gains training 3 days per week.
Hell, even 2 days per week can be enough to make solid size and strength progress if you really know what you're doing.
This is especially important to understand for those who are very limited on time and need to maximize their training efficiency… or for beginners who might feel a bit intimidated because they think it'll require Monday to Saturday sessions for 2 hours at a time to build muscle effectively.
Speaking anecdotally – during my earlier years of lifting when I was at my very biggest and strongest – the majority of that was spent training 3 days per week with only brief phases of bumping it up to 4.
It's also how I got started in the gym and built the majority of my initial muscle over the first 5 years, and it's how I currently train as well.
Once again (since I know people are going to misinterpret this) I am NOT saying that you *should* switch to a 3 day per week plan – there are plenty of people with amazing physiques who train 6 days a week or even every single day, and there are way too many variables at play to say what will be optimal for each individual.
All I'm saying is that it's a fine option if done correctly and should not be viewed as some kind of “minimalist” approach. If it does feel minimalist, you probably just aren't training hard enough to make it work.
#fitness #gym #workout #buildmuscle #bodybuilding
so can you build muscle effectively with only three workouts per week so many people are stuck with the idea that more volume automatically means more gains or that if they aren't in the gym five days a week then they just aren't doing enough now you definitely can achieve great results training five days a week and the same goes for four days as well but if you're thinking of it as only three workouts per week or you've tried that amount and it feels like some kind of bare bones minimalist approach the most likely reason is that you're just not training all that hard in the first place if your program is properly set up and you're lifting in close proximity to true muscular failure on your sets with a focus on progression over time there's no reason why you can't gain muscle extremely well on a three day per week plan whether it's full body upper lower push pull or some other type of split training frequency is an individual thing and will depend on many different factors such as your goals preferences recovery ability and lifestyle but just know that three days per week is a perfectly acceptable way to approach hypertrophy training and it should allow you to make gains at or at least close to your full potential if it's done correctly to get your free training and nutrition plan check the link in the top comment [Music]
#Workouts #Week #Gains
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Monday -chest biceps and four arm
Wednesday -legs abs
Friday -back triceps and shoulders
And cardio on the days you don't lift 💪 two sets to failure every exercise
lose the BS music in the background SHAWN NO BS
Song
once every 5 days? As mentzer said what do you think?
totally agree with this, Some people dont understand that going to the gym and working out is a two different things, see alot of people sitting on the bench spending more time on their phone more than lifting
Once you’re past the newbie gains you need around 12-15 sets per week per muscle group to see any significant gains. In my experience at least
Mike mentzer fanboys: "3 DAYS A WEEK?! YOUR OVERTRAINING!!!"
3 fullbody workouts 1 for each lift (bench squat deadlift) a excersice per major body part and compound lifts, isolation is optional for biceps and triceps for example
I was in one of my best shapes when I only trained three days a week, competing in powerlifting during that time, maximum results and no injuries or overtraining, always strong and fully motivated.
Can you please tell us what is a good workout plan if we have calisthenics isometrics based goals (planche, front lever, handstand)? I've heard that you shouldn't actually go 100% like when you are going for hypertrophy based training (for muscle growth). It is more about doing the movement consistently for 60-70% (maybe every day). I would love to hear your opinion about it because you are the only one I trust in the fitness community. Much love Sean!
I run 45-50 miles per week and lift weights 3 times a week. I see the gains in both the running and weight training. The biggest improvements was when I added creatine and 170-200g of protein to my 6ft 205lbs of body weight. Only 1 rest day per week or sometimes none. I’m addicted to workouts via cardio or weight training.
Ain't nobody got time for that
Family, Work,.. im glad i can go 2 times a week
Is push pull leg 1 times a weak okay?
0:25 blox fruits portal sound effect???
😅3 exercises, bs! You have to train 6 days a week and hammer it up to build millimeters by millimeters cell fibers
I wish I knew this as a beginner. Low volume, high intensity to failure has made a drastic change to my physique 👍🏾💪🏾
I believe this is the tenth time you upload this exact kind of video
Going to the gym 3 times a week consistently is already better than 90% of people anyway.
Much better advice than the usual advice of five days a week and pretend you don't juice.
I do Mon Wed Friday. I just work until I feel like I'm going to die. I'm 44 and pretty ripped all natural.
How Sean? How can we program our workouts well 😢
I'm 46 and go to the gym 4 times a week. It's more than enough and I'm seeying quick results also.
3 days per week is to much for me, 63 years old.
Reading the comments reminded me of how grateful i should be
Even 2 days could be enough. And also don't count days in a week. It could be 3 days straight, than one week of. There is so many variations, listen to your body
I’ve been working out about 16 years. In the past 2 years I switched to 3 days a week, full body, with good intensity. For the first time I was able to break 175 as a hard gainer. I’m now at 200 lbs and love the weight I’m finally at. 3 days a week for me turned out to be better. Not to mention it’s easier since I have a wife, child, and also do martial arts. ❤
I need 6 days because it is part of my lifestyle. I workout just to feel good and healthy.
For me, i hit the gym 3 times a week. I do chest and legs one day, arms and shoulders the next then all back work the following day. I also do abs each of those days as well. Ill hit the treadmill twice as well
As a busy person I go 3 times a week. It has been working well for the past few years. You have to make sure you are training each muscle minimum twice a week with enough volume. One week I do upper lower upper, then following week I do lower, upper and lower etc. I initially when I went gym did 6 times a week which was great but definitely not feasible when I went uni and got a job, so I switched to 3 times a week and it has been perfect for both strength and muscle building.