Why Almost Everyone Is Wasting Their Time In The Gym
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Why Almost Everyone Is Wasting Their Time In The Gym
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How many days a week should you work out to build muscle — and is a 6-day workout plan in the gym actually better than training 3 days a week? We put over 200 lifters through a 10-week experiment comparing a 3-day vs 6-day push/pull/legs split, plus a third group that packed the full 6-day volume into three full-body workouts. The results reveal some important lessons about how often you should work out, how many times a week you should work out each muscle group, and when more training stops paying off. Here's what we found, what the best workout split actually is, and how to tell if some of your sets are being wasted.
0:00 - Why More Should Be Better
0:56 - The 200 Person Experiment
6:04 - The Results
10:23 - What You Should Do
STUDIES & REFERENCES
Training Volume and Frequency
https://doi.org/10.1007/s40279-025-02344-w
Pacing and Anticipated Workload
https://doi.org/10.1007/s00421-014-2872-3
https://pmc.ncbi.nlm.nih.gov/articles/PMC4234941/
Supervised VS Unsupervised Training
https://pubmed.ncbi.nlm.nih.gov/37789670/
Higher vs Lower Volume Supervised Study
https://sportrxiv.org/index.php/server/preprint/view/810
Disclaimers: Jeremy Ethier is not a doctor, physical therapist, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeremy Ethier will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How many days a week should you work out to build muscle — and is a 6-day workout plan in the gym actually better than training 3 days a week? We put over 200 lifters through a 10-week experiment comparing a 3-day vs 6-day push/pull/legs split, plus a third group that packed the full 6-day volume into three full-body workouts. The results reveal some important lessons about how often you should work out, how many times a week you should work out each muscle group, and when more training stops paying off. Here's what we found, what the best workout split actually is, and how to tell if some of your sets are being wasted.
0:00 - Why More Should Be Better
0:56 - The 200 Person Experiment
6:04 - The Results
10:23 - What You Should Do
STUDIES & REFERENCES
Training Volume and Frequency
https://doi.org/10.1007/s40279-025-02344-w
Pacing and Anticipated Workload
https://doi.org/10.1007/s00421-014-2872-3
https://pmc.ncbi.nlm.nih.gov/articles/PMC4234941/
Supervised VS Unsupervised Training
https://pubmed.ncbi.nlm.nih.gov/37789670/
Higher vs Lower Volume Supervised Study
https://sportrxiv.org/index.php/server/preprint/view/810
Disclaimers: Jeremy Ethier is not a doctor, physical therapist, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeremy Ethier will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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