Hey guys yesterday I saw a video that it says you should workout full body sessions 4 times a week, because 3 times a week will eventually become easy.
What do you guys think? Right now I'm working 3 times a week and I've progressed very well with the program.
Do you guys train 3 or 4 times a week?
It seems a little... illogical for me? Like there wouldn't be enough days in a week to have a day rest between every workout. Personally I'm working out every second day, which gives me 4 full body workout sessions in one week and 3 in the second week, an then the cycle continues. This is very practical and I would recommend you to do the same.
I'd recommend what Przemek said about working out 4 days one week and 3 in the next. Although, I'd also recommend doing high volume workouts of Push/Pull/Legs or some variation of it. And that should give you 2 high volume workouts a week. Which should be enough if you train high volume. I'd say 3-4 exercises of 3-4 of 8-12 reps. The weight(either bodyweight or extra weight) should be challenging for this exercises. If you do this bro, trust me, there's no explanation/reason/possibility for you not to grow and get stronger. And then after you don't find those exercises so challenging anymore, simply add weight(progressive overload) or make the the exercise harder. Hope I could help!
Daniel Malo
Daniel,
What's considered a high-volume workout? i.e how many total reps per muscle group.
Reps isn't the only factor that dictates whether or not a workout is of high volume. A good indicator as to whether your workout is high volume or not are reps, sets, and weight. Also other factors like rest time, intensity, and tempo. This are also important but not as much as isometrics, also known as TUT(time under tension). If you want to gain strength, go for 3-5 sets of 3-6 reps. The weight should be around 80%-90% of your one rep max. If your goal is size, go for 3-4 sets of 8-12 reps. The weight should be around 70%-80% of your one rep max. And you should really focus on time under tension. My best advice for you is to go explosive on the pulling or pushing movement and go slow on the negative(eccentric) movement. If you follow either of these you will gain either strength or mass(muscle) depending on which one you chose. Also, if your going for hypertrophy(muscle mass), consuming a high calorie diet will help you gain size. I'd reccomend chicken and rice(just stuff your face with those and you'll grow. Other proteins like eggs, tuna, salmon, turkey, or steak are great too. Hope I helped! Good luck!
Daniel Malo