 First question is from RJ Westerman. How many times a week do you need to exercise each body part? Is once a week okay, or do you need to hit each body part twice or more a week to really see results? All right. 32 times. Yeah, that's the studies they shot. 30 times a week. Exactly. That would suck. You know what's funny. So I'm gonna go over what the studies say and then let's go over our personal experience. Because sometimes, actually I should say oftentimes, the studies don't quite line up with real life because there's limitations in the studies. In the studies, they typically last 12 weeks or something like that. They're training people for that certain period of time. There's a little bit of self-selection bias for who signs up for the studies. And then you have us who've trained regular people for years and years and years. We've seen all the patterns. Yeah, and you get to see it over long periods of time. So the studies say this. The studies say one to three days a week, as long as the volume is the same, then you're probably gonna see similar results. In other words, if you did 15 sets for biceps one day a week or you spread 15 sets out over three workouts, doesn't make a big difference. Okay, I'm gonna disagree with that because in my experience working with people, I would say probably 80% if not more of the people I work with do best by hitting their body parts between two to four days a week, right in that range. Most people around three people who are a little older or less recovery ability to, and people are more advanced, about four, total volume per week, per body part, anywhere between, I'd say nine to maybe 21 sets per body part for the whole week. For me, I respond best when I can hit my body parts three to four days a week. Even if I did the same volume and I hammered my body parts once a week, it doesn't work the same for me. It just doesn't, it's superior to hit it at least three days a week. And it's mainly for me, it helps me not overreach. I used to train specific body parts once or even twice a week and I would always go too far. It was just inevitable. I would stack all these exercises together and really try and get the most and squeeze the most out of the muscle potential for that day. And I would inevitably the next day would be insanely sore, which would then impede on my next workout going from then on out. So that was always just something I started to notice. I just thought it was like eventually, you didn't get as sore. And so you would keep hammering and upping the intensity a bit with the workouts with that split type of routine. But I definitely am a big proponent for the total body workouts and then having that split throughout the week and spread out. I find two to three for me. I feel pretty effective with two. I think three is ideal. And I guess it depends on which body part we're talking about that I find. My legs do better with three times a week. But I could do my arms twice a week and feel like I get plenty. So I think there's gonna be that little individual variance per person. Now, do you find the same thing I found with clients that most of them are two to three, four days a week? Yeah, and a lot of that is what Justin was alluding to. And then the other thing is too, that when you do it more often and less volume per workout, so less sets, less reps in a workout and you spread out over the week, you tend to do the better stuff, right? So when you do one day and you say like, let's say I'm gonna train legs all in one day. You know, maybe you squat in your leg press or you squat and hack squat and then leg extensions and maybe some body weight stuff. You end up doing a lot of these other movements. You're too fatigued. Yeah, and you're just not getting as a big bang for your buck. I mean, if you squat and you're squatting like five by five type sets and then you move over to leg press and maybe you get after a leg press, after that, everything else that you do afterwards. Good luck. You're just not, you're probably running at 60% of what you could probably do if you were fresh going into those movements. So I find, that's what I find the most valuable is you end up being able to give more towards better movements when you spread it out over two to three times versus all in one workout. Okay, so here's my whole theory on why you still have people in the training world that say hit your body part hard once a week and then it doesn't make a big difference even if the volume is, so long as the volume is controlled. Here's the problem with that. When you have the muscle building, body building trainer type people, they place all the emphasis on muscle damage and stimulating muscle growth. When you have your athletic trainers, they place all their emphasis on skill and technique. You would never see a basketball coach tell their players, hey, instead of doing one hour, three days a week, why don't we just do three hours on Monday. You would never see that because athletic trainers understand that technique and skill is better practiced frequently. People who are in that muscle building space, forget that, all they look at is the muscle. Oh, damage the muscle, it's all the same. It's not, you forget that skill is extremely important when it comes to building muscle also because you get to practice the skill of squatting, deadlifting, pressing more frequently. When you do it once a week, it's not nearly as effective. Well, that's why I think that. When you're fresh and sharp. Yes. That's why I think, for me, legs really makes a big difference because when you do squatting, of all the movements that I do, arms, there's not a lot of skilled movements. So me getting to do squats, if I spread it out over three times in a week, I might get 15 sets of squats in a week. I will never do 15 sets of squats in one workout. That's insane. There's just so many compensations that happen when you're in that mentality of having to hammer that body part and just keep squeezing the most that you possibly do. And to speak to the skill and the technique, you lose that very quickly once you're not rested and you're not fully in good composure. And so you're gonna end up developing bad patterns going forward when you're gonna repeat this exercise. And so from, yeah, like maybe that is more from an athletic perspective, but even if, you know, for your common person that goes into the gym, like just performing that same lift, like you're just gonna downgrade your quality. The average person would do so much better if they stopped looking at their workouts as ways to hammer body parts and they started looking them as ways to practice movements. Perfect. They'll get better results. In the short term, they'll get great results and the long-term, they'll get superior results. It's like, it reminded me when I would see people running and I had this epiphany, I'd see people running terribly and I think, why do people run so bad and go push themselves? Like, oh yeah, because all they're emphasizing is the exhaustion aspect. They're thinking, I gotta go out and get tired. Nobody's thinking, I'm gonna go practice the skill of running. If they practice the skill of running, they would do far better long-term. It's the same thing with resistance training. You're far better off splitting up your volume, going to the gym and practicing the skill of these lifts. You're gonna get better gains, especially long-term when you do that. So for most people, hit your body parts about two to three days a week, divide up the volume. And again, after training people for years and years and years, it's superior for most people. The people that can be okay with the once a week hammering tend to be very advanced, have already gone through years of practicing skills of exercise. And enhanced. And oftentimes enhanced with anabolic steroids. So, that's it for this video. Thank you so much for watching. I'll see you in the next video. Bye.