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does hitting the gym less often really improve gains?

mylesnall

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i basically hit the gym everyday after work because im fucking angry and im wondering if its killing my gains. i had way too much energy adding primo and upping test this week and went like everyday hard this week.

gonna try resting smarter here on out
 

Gainscity

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You grow when you rest no need to overtrain and slow growth or worse cause an injury.
 

Colette

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If you need to lift to unload pent up angst, would cardio fulfill that for you?
 

Jlotz13

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i basically hit the gym everyday after work because im fucking angry and im wondering if its killing my gains. i had way too much energy adding primo and upping test this week and went like everyday hard this week.

gonna try resting smarter here on out
i like going every day as well. What I do though is instead of blasting volume every time i’m there i focus on sticking to a split and hitting volume at most 5x a week. the other days i still go but I do cardio/work on form or stretch/sauna/etc.
 

mylesnall

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i have some brain trauma
If you need to lift to unload pent up angst, would cardio fulfill that for you?
i fuck my girlfriend until were both a sweat - soaked mess like 3 times a day. literally that doesnt even do it for me. another member told me shes stealing my gains but I think he was joking that cant be how that works lmao

im wondering if i'll be less pissed from another compound or if I'll get used to primobolan
 

JDLift

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Do what you wanna do. I spent years doing the same thing, going 6-7 days per week and deadlifting a max at least 3 of those days. Pulled my first 600 during this period and also had plenty of people telling me I can't make progress doing so much all the time. Here's the secret: REDUCE REAL VOLUME! By this I mean, if you want to run high frequency workouts then each individual one needs to have less volume. Someone somewhere calculated up the 'optimal' sets per week or reps per week , just google it it's something like 18 sets a week/40 quality reps a week, anyway you can follow that ideology or just fuckin ignore it and focus on whatever your concept of 'low volume' is. Now, notice above I said reduce REAL volume; The actual working sets, the stuff that takes focus, the stuff that isn't just pump shit- Reduce THAT. But feel free to keep up your pump work with light stuff, it'll be fine. Sample idea

M- Max bench single, one chest/shoulder/tricep movement for a few real sets, then pump stuff
T- Max Squat single, one quad/ham/back movement for a few real sets, pump stuff
W- Max DL single, one ham/back/low back movement, pump stuff
Th- Max Bench set of 5 (actually something you would fail on rep 6), one chest/shoulder/tricep movement, pump
Fri- Seeing the theme here? Etc etc

Is it 'oPtImAl'? Idk, but shit like this works for a lot of people and it also doesn't work at all for other people. If it works, do it. If not, change it. Mind you this is very much centered around the goal of having a big SBD and hypertrophy was a side goal but they came together for me personally, I did not 'focus' on hypertrophy and I grew while chasing numbers. I have since then switched things up and go 4x wk Mon, Tues, Thurs, Fri and still do very low volume on main lifts + very few true accessory sets + pump shit but I'm also in an overall different place now and plus I'm pushing numbers that I simply couldn't possibly keep up with if I tried to hit 'working weights' more than this in the week.

TL/DR: It can and does work for some people, and if it works for you then keep fucking doing it.
 

mylesnall

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Do what you wanna do. I spent years doing the same thing, going 6-7 days per week and deadlifting a max at least 3 of those days. Pulled my first 600 during this period and also had plenty of people telling me I can't make progress doing so much all the time. Here's the secret: REDUCE REAL VOLUME! By this I mean, if you want to run high frequency workouts then each individual one needs to have less volume. Someone somewhere calculated up the 'optimal' sets per week or reps per week , just google it it's something like 18 sets a week/40 quality reps a week, anyway you can follow that ideology or just fuckin ignore it and focus on whatever your concept of 'low volume' is. Now, notice above I said reduce REAL volume; The actual working sets, the stuff that takes focus, the stuff that isn't just pump shit- Reduce THAT. But feel free to keep up your pump work with light stuff, it'll be fine. Sample idea

M- Max bench single, one chest/shoulder/tricep movement for a few real sets, then pump stuff
T- Max Squat single, one quad/ham/back movement for a few real sets, pump stuff
W- Max DL single, one ham/back/low back movement, pump stuff
Th- Max Bench set of 5 (actually something you would fail on rep 6), one chest/shoulder/tricep movement, pump
Fri- Seeing the theme here? Etc etc

Is it 'oPtImAl'? Idk, but shit like this works for a lot of people and it also doesn't work at all for other people. If it works, do it. If not, change it. Mind you this is very much centered around the goal of having a big SBD and hypertrophy was a side goal but they came together for me personally, I did not 'focus' on hypertrophy and I grew while chasing numbers. I have since then switched things up and go 4x wk Mon, Tues, Thurs, Fri and still do very low volume on main lifts + very few true accessory sets + pump shit but I'm also in an overall different place now and plus I'm pushing numbers that I simply couldn't possibly keep up with if I tried to hit 'working weights' more than this in the week.

TL/DR: It can and does work for some people, and if it works for you then keep fucking doing it.
i hear what youre saying. i hav a hard time going less volume once im in there. so i think im just going to go less often to lift. and just hit the sauna to fulfill my need of "hitting the gym"
 

Snowowl

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Just take a look at top BBers from the past and even todays guys.

Dorian, Brett, Iain, walker, hassan, and a ton more.

These guys didn’t/don’t train 7 days a week. Read up/watch their videos for more explanation because I won’t be typing it all up but when you truly train 100% to failure you will be way too sore to even possibly train 7 days a week. You will be growing and eating.
 

JDLift

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i hear what youre saying. i hav a hard time going less volume once im in there. so i think im just going to go less often to lift. and just hit the sauna to fulfill my need of "hitting the gym"


It happens. I think everyone went through this period and I think a lot of us hopped on shit specifically because we thought it would make us able to recover from it better. Most guys on juice are addicted to the gym itself and it's what makes or breaks our whole day or even week. As long as you are not getting hurt or REGRESSING then just keep enjoying it while you can. With age and experience (Like, total time lifting) you'll end up at a point where you basically cannot go daily anymore. For me this occurred around the 600lb squat, 370ish bench, 600lb deadlift mark where the weights I'd need to work in for 'working sets' became enough that my body just said LOLNOPE about recovery. For what it's worth my total now is 380lb higher than it was then, whether you train for numbers or not I'd say this kinda is a measurable figure to say that dropping from 7 days to 4 days per week was a good idea at least for me. Use that information as you will.
 

mylesnall

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this is the valueable information i pray for while i wade through an ocean of trolls thank you sir
 

Gullinbursti

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i basically hit the gym everyday after work because im fucking angry and im wondering if its killing my gains. i had way too much energy adding primo and upping test this week and went like everyday hard this week.

gonna try resting smarter here on out
That can absolutely hurt your gains and general progress. When I first got serious about working out I got obsessed. Every day without fail I was killing it. It was my escape and I needed it. I also needed to be in top condition because at any moment I could be fighting for my life. But once I started doing full body three times per week my strength and size exploded. I grew so fast and realized the importance of rest and being strategic. You'll grow faster if you take more rest days in my experience. That's especially true if you have a physical job. But remember to constantly push for progression and put your all into those workouts
 

RasputinOP

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i basically hit the gym everyday after work because im fucking angry and im wondering if its killing my gains. i had way too much energy adding primo and upping test this week and went like everyday hard this week.

gonna try resting smarter here on out
I think each person needs a certain amount of rest and that can be decreased by certain compounds. Its a skill to learn your body, know when youre overtrained or undertrained. If you have good energy, feel good before and after workouts, arent fighting through DOMS or anything every workout, and arent noticing a significant lack of gains. Then I think youre fine to train how you are.

For me personally 5-6 days a week is perfect.
 

Aoi_611

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Nah, I don’t think hitting it less often improves gains. It really just comes down to what you can recover from with diet and rest. It’s really very individual dependent.

By all means though, if it feels good to you to go in there and smash shit, then by all means have at it. I guess it really comes down to how you feel about it. If I know I’m not going to go in and get another rep or or add a few lbs, fuck or even just maintain strength when cutting, I’ll take a day off. Nothing wrong with that.

People will often reference guys like Dorian, who was a proponent of going in and really getting shit done, and then resting. Training like 4 days a week. The reality is, that dude was moving serious weight. Legit barbell rowing 4 plates per side, 80lb db flyes, etc. With that much load and that much stimulus, he could only recover from doing that shit once a week so that’s why he’d place a high emphasis on low frequency training.

That’s a bit different from where a lot of people are at so it’s important to consider that. It’s definitely not a blanket recommendation for everyone.
 

RasputinOP

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Nah, I don’t think hitting it less often improves gains. It really just comes down to what you can recover from with diet and rest. It’s really very individual dependent.

By all means though, if it feels good to you to go in there and smash shit, then by all means have at it. I guess it really comes down to how you feel about it. If I know I’m not going to go in and get another rep or or add a few lbs, fuck or even just maintain strength when cutting, I’ll take a day off. Nothing wrong with that.

People will often reference guys like Dorian, who was a proponent of going in and really getting shit done, and then resting. Training like 4 days a week. The reality is, that dude was moving serious weight. Legit barbell rowing 4 plates per side, 80lb db flyes, etc. With that much load and that much stimulus, he could only recover from doing that shit once a week so that’s why he’d place a high emphasis on low frequency training.

That’s a bit different from where a lot of people are at so it’s important to consider that. It’s definitely not a blanket recommendation for everyone.
Yea Im so curious about this because my cousin is following Mike Mentzer and hardly training at all. I know you can build muscle in very many different ways but im skpetical if that low amount of volume is enough to maximize gains.
 
F

Futuredadbod

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i have some brain trauma

i fuck my girlfriend until were both a sweat - soaked mess like 3 times a day. literally that doesnt even do it for me. another member told me shes stealing my gains but I think he was joking that cant be how that works lmao

im wondering if i'll be less pissed from another compound or if I'll get used to primobolan
She's 100% stealing your gains. You use all the energy having sex and what comes out....protein. So she gets your energy and your protein. You're being played by this hoe. Real bodybuilders don't have sex
 

Guc_Nukem

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Yea Im so curious about this because my cousin is following Mike Mentzer and hardly training at all. I know you can build muscle in very many different ways but im skpetical if that low amount of volume is enough to maximize gains.

Jeff Nippard did an interesting video on how little could actually train and still maximize hypertrophy.

I am not familiar with Mentzer's approach on this, but I think there is an argument that a lot of us are on the opposite end, where we are doing a lot of junk volume and what not.

 
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