Training 3 Days vs 6 Days | How Many Days Should You Workout?

Training 3 Days vs 6 Days | How Many Days Should You Workout?


One thing you might be worried about, especially
if you have quite a busy life, is whether the amount of days you’re training is enough. After all, a lot of programs out there commonly
recommend training for 5, 6, 8 days per week. Unfortunately, that’s tough if your schedule
is filled with work, school, family time, or something else. But, what if we didn’t have to hit the gym
so often? What if something like 3 days per week is
enough? Luckily for us, a new study might give us
some guidance on this very topic! Let’s dig in. In this study, published in the Journal of
Strength and Conditioning Research, researchers wondered whether 3 days of training per week
was enough compared to training for 6 days. To find out, for six weeks, they assigned
one group of resistance trained men to train for 3 days per week and another group, as
you would guess, trained for 6 days per week. To keep things on a leveled playing field,
the same exercises were performed and training volume was equated in both groups. All exercises were performed for 6 to 12 reps
to muscular failure. Strength gains, muscle growth, and muscle
endurance were all measured. Now let’s get straight to the results. For muscle endurance, no statistically significant
improvements were seen in either group. Looking closer, the 3-day training group did
see a very modest improvement but nothing too worthy of note. For strength, both did see significant improvements
in the squat and bench press 1 rep maxes. Improvements, however, were not significantly
different between the two groups. It is important to note, though, that the
study protocol of training between 6 to 12 reps is not a strength-oriented training program. Typically, strength training requires working
with lower rep ranges, 1 to 5 reps, with heavier loads. 6 weeks is also a pretty short timeframe. Considering these factors, even though subjects
did get stronger in this study, we have yet see if a more strength-oriented study would
show benefit with lower training frequencies. Hopefully future studies will cover this. And finally, the results for muscle growth:
In areas where muscle thickness was measured, there were no significant differences in muscle
growth between the two groups in all 4 sites measured… except one: the elbow flexors. Training 3 days per week was able to achieve
a statistically significant increase in muscle size for the elbow flexors. The 6-day training, on the other hand, did
not see significant improvement, suggesting that 3 days of training is better. The reason for this discrepancy is not entirely
clear. The researchers chalked it up to heavier engagement
of the elbow flexors with 6 days of training. This continuous overlap of activation might
have led to more fatigue which negatively impacted recovery. Of course, training only 3 days would allow
for more recovery time throughout the week. Now, taking all the results in to consideration,
is training 3 days per week enough compared to 6 days? According to this study, yes, and in some
cases, it might actually be better, especially in terms of recovery. Do note, though, that this study specifically
applies to resistance trained men. For beginners, I’d wager that 3 days would
still be enough, if not also better than 6 days. Beginners can always use more recovery, at
least until they’re more conditioned for higher frequencies. Same goes for older folks. Recovery is imperative. For women, it’s a little harder to say,
but with research suggesting that women can recover somewhat faster from training relative
to men, higher frequency training might actually be better. At least on paper. Now, of course there might arise a few questions
about this study’s design. Perhaps the biggest question is: Since volume
was equated, could the 6-day training group have done more? It’s a valid question but let’s actually
take a closer look at the training protocol. For 6 days, the subjects performed SEVEN different
exercises each day for 2 sets, all while only resting for one day each week. On top of that, they took those two sets to
failure! Such a program is not exactly a walk in the
park. Doing any more would very likely lead to even
more recovery issues, which leads to more stress, which very likely lead to giving up. So, in turn, I think the amount of work they
did was at a pretty good place. But, there you have it! 3 days versus 6 days of training per week. Both seem to work pretty well depending on
how you split the exercises. Choose the amount of days that works for you
and a decent program to go along with it. If anything, watching your total pizza intake
would be more important. Let me know what you think about training
frequencies and this study in the comments below. If you enjoyed this video, then please give
it a thumbs up and share it with your 3-day training loving friends. Subscribe for more fitness videos! As always, thank you for watching and GET
YOUR PROTEIN!

100 Replies to “Training 3 Days vs 6 Days | How Many Days Should You Workout?

  1. I'm gonna train everyday but three days full body HIIT and three days yoga and jogging split up into every other day

  2. This study is useless because it didn't track the diet of its test subjects. Probably should have mentioned that important fact in the video

  3. Wouldnt the biggest factor be age as testosterone levels are insanely diffferent between younger and older males and that is the main factor in healing and recovering from any exercise

  4. It should be noted however that the training volume was equalized, even though in 6 day program you would likely be able to use more volume than in 3 day one, just because of the greater training frequency

  5. Other thing to consider as well if you’re planning on training the same muscle group three times a week, the first workout (day 1) of day three shouldn’t be all out rep failure cause you will only have one day of recovery which I feel is not enough for day 2 of training.
    Close to failure is better , you won’t tax your muscle for the next workout and you will have enough strength for every use as well.

  6. It is all about volume. 3 or 6.

    The best way to go about training is to hit each body part at least TWICE a week.

    For me, I’ve been on the three days workout program and it feels much more flexible and allow me to have more time for other stuffs.

  7. If you do the same volume in 3 days as in 6 days you will of course have better results with the 3 days program, because you are beating the muscles more per day of training. The biggest reason to workout 6 days a week is that you can do twice the volume

  8. Women cannot max as high as men, so their maximum weight sets tend to have more reps. This also generally means they can workout at higher frequencies. Commenting generally on the study, I would like to see a study comparing a 6 day upper/lower split to 3 day full body. For example, Starting Strength phase 1 is Squat, Bench/Press, Deadlift. Why not test that against a routine with Squats on day one and Bench/Press & Deadlift on day 2?

  9. I got no hours to train myself anymore. I had time to work out 2 months ago. Now I have a fulltime job and working as a supervisor at a construction area.

    I got no time to call of my own, how am I supposed to maintain my shape? 🙁

  10. Three questions for you PictureFit:
    1. How long did those subjects train per day (was it the same time per day for both workout programs)?
    2. Did those subjects do split or full body workouts per day?
    3. How often (days) did those subjects work out one muscle group?

  11. people are laughing cause '' it depends ''. Don't they understand this guy is giving them information and study results in a very fun and interesting way? don't they realise every person is different and they have to workout and test everything and decide which program and diet fits them best? What is wrong with people nowadays???

  12. Hey can you talk about ashwaganda or fenugreek I’ve seen and heard about them recently. One stops enzymes from converting testosterone to estrogen and the other I believes a t booster.

  13. For the general population, 3 days a week with a full body routine would be excellent. You hit the muscle groups frequently, and it’s easy to maintain. The problem is nothing works forever. 3 days a week for a conditioned athlete would simply not be enough. The body adapts and you have to hit it with a new stimulus.

  14. I do 3 days a week since I play basketball as well and gotta do some extra explosive movements in the gyn for that. 3-4 works good for me. 6 is ridiculous

  15. Find fucking time, wake up early. I am 15 I train 6 days a week and eat 4 to 6 meals a day. I also play football, work, farm, and have family time

  16. I went to the gym for 8 months, then I got to ninth grade, I started struggling at school so, I invested my gym time in studying, that happened for 5 months I lost alot of muscle mass, I am currently skinny. Going back to the gym tomorrow.

    Ah shit here we go again

  17. How about low intensity weight training every day? The health organisation recommends at least 30 excercise every day. Does weight training count?

  18. Study is not realistic. If you train for hypertrophy nobody trains that way. I get why they equated volume but the whole point of 6 days a week is to increase volume. I think exercise selection to in most hypertrophy studies is not that great. Most people who really trying to bodybuild do a lot more variation of exercises with different resistance curves, intensities, rep ranges, and tempos. One thing I noticed with people like picturefit is they tend to try to take studies that justify training like a bitch, not training much, and resting a whole bunch. They rarely talk about the confounding factors to these studies too. Like how this was a extremely small sample size(like most exercise studies), didnt mention if they tried to control dietary intervention, was it preregistered(unfortunately most exercise studies arent), multiple comparisons,etc. I actually dont know if picturefit knows a lot about studies. I think he is a dude that maybe thinks statistical significance means truth and has a very basic understanding of research. I always notice guys like this never look good either and use the excuse of not taking steroids and not genetically gifted.

  19. Push, pull, Legs w/ abs. Then repeat.
    Lift heavy 8-10 MTW, Lift lighter 12-15 TFS.
    Every 4 to 6 weeks take one full week off to recover.

  20. In my humble experiance from 15 years of doing this and testing different methods, I would say 3 days a weak is the best way to go. The body simply needs time to recover. I experianced a much higher increase in both size and power from having one rest day in between each workout.

  21. Trained 6 days a week for my first 3 years in the gym, eventually my joints started giving me trouble so i dropped to 3 days a week and i will never go back to 6. I only go Friday, Saturday and Sunday and it feels amazing through the week having more spare time to work on other things

  22. When i dont go to gym, i tend to overeat. So i go everyday. Sunday is my cheat meal and restday. Cheat meal, not cheat day.

  23. I am doing a 6 day workout and tbh – its pretty awesome.
    I have made good progress this year which far exceeded my predictions and by carefully balancing muscle groups and recovery even though I workout arround 75 minutes (sometimes 1.5, sometimes 1 hour depending on mood, time and general intensity ) everyday it has had no negative impact.
    Sumed up; if you invest just a little bit of time to craft a decent routine, working out 6 days compared to say 3 is superior for a very simple reason, you get more stuff done and with a recovery of 48 hours for a trained muscle group you don't risk overtraining what so ever. It's brutal but if you want to see quicker results, this is one of the best methods of doing so.
    If you would however train the same routine everyday though, it would be the best way to get you hospitalized very quickly.

  24. For me I do 6 days of chest, legs, back, chest, legs, back with 2 run days and 3 heavy bag workouts. It works fine for me giving 2 days recovery for each muscle group. It works good for me

  25. What a stupid study.
    Did they seriously do the same exercises EVERYDAY? In the 6 day a week group? How retarded, they would never recover! Until the day off maybe.

    In reality, 6 days a week you would split the muscles up better with legs push pullx2 and each muscle group would get 3-4days rest before being hit again. ALSO… EQUATED VOLUME??? Stupid idea. Equated volume almost ALWAYS equals the same results. They needed a 2nd study with different realistic volumes too. Youd get more volume in if you did 6 days. 6x45mins will be more then 3×60. Or better, 6×60 is double 3×60.
    Youd have to have time to train 45mins-1 hour a day out of your 15 waking hours (oh god forbid that, busy people) but it would be way more volume and therefore much better gains.

  26. I did the 6 days of typical body building program, one muscle a day or two depending on the muscle soreness, plus 15 mins of slow cardio, stepper / elliptical etc, got amazing gains but I was tired all the time. Then I switched to 3 or 4 days a week but changed the way I train, started doing HIIT stretching before and after my sessions, did classes, fitness and little bit of cross fit, and 1 day of full weight lifting but ofc lower weights and more reps, full body workouts, for the cross fit was focused with either upper body, few days and lower body on other days, it was hell at the start but in the end, I feel much better doing the 3 days or 4 in some weeks, my endurance went up, mood went up, sexual performance is crazy now compared to the typical gym routine. I think doing a mixed training routine with stretching, little CrossFit “not the crazy CrossFit routines” just the beginners classes with I change the weights, / body pump classes. Then do focused training of full body was waaaaaaaaaay better, and day instant results. In the end, 3 days to 4 a week is better, gave me time to make my food and enjoy that time. Rest days I can eat and chill. Plus used the other 3 days to do other things.

    The 6 days can work, but I that person needs to not have a job, train and sleep lol. For us regular people, training 3 to 4 days and focusing on diet is better when we get more rest. And I can confirm the results are real.

  27. If you have a home gym you can easily train 6 days per week with less stress than 3.
    All you have to do is train much less time each day for the 6 setup. And since you train at home you can end a workout in 30 minutes.
    Pullx2
    Pushx2
    Legsx2

  28. Makes sense to grow muscle you need to rest and have good nutrition eating at a caloric surplus so more rest equals more gains with moderation of course

  29. Mon,wed,fri: the whole upper body workout.
    Tues,thurs,sat: lower body.
    This helps a lot for me. Though I usually spend 2 hrs within the gym.

  30. This means that the 3-days group had to spend at least twice as much time in the gym in order to meet the same volume. So, if the 6-days group performed 7 exercises for 2 sets each, the 3-days group had to perform the same exercises for 4 sets. This is an insane amount of reps for a single workout and due to exhaustion the last sets will be definitely affected.

  31. 3 days full body workout + 3 days of cardio program has been working greatly for me. Both for muscle growth and fat loss.

  32. Hi picture fit dude. Could you do a video on micro work outs(throughout the day)? Does it give the same benefit as one to two hours a day a gym? Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *