 First question is from la flinsta How much more progress can be made with four gym sessions per week versus three full-body workouts a week? Okay, so more is not always better What the right dose is what's gonna be best for you and the right dose is dependent on your own Individual context and your body and your training experience Most average people will get best results with about three full-body workouts a week if you're pretty Consistent you've been working out for a little while that fourth day I think you could throw in mobility or some trigger sessions you'd be fine or maybe do an upper lower split, but Honestly more is not always better. Sometimes it is but oftentimes it's not you can get a lot done with three days a week I'm gonna go further and say most times. It's not it's actually very rare that I meet a client that Four days a week of them in the gym is going to be better for them than doing a three-day week full-body routine Other than the only other exception that I feel is the the people that have already built a Consistent routine of like oh, this is my one hour every single day I go to the gym or I exercise and so in that case I would still structure them a three-day a week strength training full-body type of routine And then I would encourage mobility and yoga and walks on the other days and say okay still go to the gym So, you know, you can go to the gym four or five six seven days a week and it be extremely beneficial But a four-day Split type of routine versus a three-day full-body I have found in my experience that more people have benefited from the three-day than the four-day week Now there are exceptions to the rule of course. I've and when I'm tea coaching competitors Yeah, many of them are training in the gym But we're talking about high-level athletes that are getting on stage and competing have been training for a long time the general population Most of them do much better here. Well and to like if you keep it within that three-day structure You can ramp up intense and you can mess with the different acute variables within that framework Which also to I think people just like just forget all about the recovery process like that's a huge part of your success in terms of being able to Adequately recover and then adapt and then you know gain muscle all that is a vital part of the process So to have that structure just it's a nice balance structure that three-day a week schedule adding another one I mean yeah, you could kind of like change your focus a bit in the gym Or you know if you added like six days a week But you'd have to make sure that the majority of the hard foundational type workouts were you know Adequately spaced out. Yeah, you know I Along those lines. I think it's great to be active every single day I think it's for sure to do something every single day, but when we're talking about structured You know resistance training, you know, which is geared towards building strength building muscle There's a certain level of intensity, right? three days a week is Ideal for most people now again, you can be active all those other days You could do things like trigger sessions or mobility work or walking or if you like if you're into sport You could do the sport type activity But you know more than three days a week of actual resistance training I think is should be reserved for people who are really advanced Who've got great recovery And if that's you if you've been working out for a year or two consistently and you want to add a fourth day of real You know traditional resistance training. I think that's totally fine, but you're not gonna get you're not at some point There's diminishing returns at some point you'll add an extra day and you'll get a little bit of benefit Yeah, I extra day and you start to get negative benefit. I mean when Doug hired me He wore he did two full body workouts a week for I think two years Before he even moved to a third day and then he did that for like a couple years before moving on to more Well, I'm glad you brought him up because he wasn't a Beginner or lifter either he wasn't and because I was just gonna say after you said that about reserve for advance I'd say I'd proceed with caution even if you're advanced. This was one of the most pivotal moments in my training career I'd already been training for almost a decade before this came together for me I was six days seven day a week and I remember dropping down to three it blew my mind I was in the gym half as much lifting weights and my body was progressing faster than it ever had in the previous five to seven years So it more is just not more you just you think that the more you hammer the weights and you hit it the better Your results are gonna be it's just not true and I would say more often than not it isn't so I always start with less Start with less see how much you can accomplish with that and then build upon that Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe