The Ultimate Training Frequency for Maximum Gains | Mike Mentzer Reveals All! #mikementzer #fitness

Original music by David Meaker, YouTube Creator When I first started training people some years ago, I had my clients trained three days a week, every 48 hours, Monday, Wednesday and Friday, with weekends off. And while most of them did well, I was absolutely convinced that they weren't achieving the results I knew were possible. And I didn't attribute this to undertraining, but to overtraining, so as remedy. I reduced their training frequency to one workout every 72 hours. Now they were training on Monday, taking Tuesday and Wednesday off, then training Thursday, taking Friday and Saturday off and training Sunday, and so forth. While their progress was better, it still wasn't as good as I knew to be. Possible some might be prompted to ask the question at this point, Well met, Sir. What motivated you to continue thinking in this direction? It was something I learned from philosophy. That when in possession of a truly valid theory, and beyond that, and just as important, you're making the proper practical application of the theoretical principles. Progress will be a little short of spectacular all the time, no matter what the field of endeavor, whether you're sending a man to the moon, performing surgery, or developing muscle mass beyond normal levels. I had to admit that my clients progress wasn't always thus. It wasn't until I reduced their training frequency to once every four to seven days back in February of 1995 that, voila, they finally started achieving results of the order I always knew were possible, where prior to that I would only occasionally have a client gained 10 to 20 pounds in a month, or 30 to 40 pounds in three to five months. Since February of 1995, such results have been the rule. I was initially reluctant to go to once every four to seven days, as I, like everyone else, apparently had blindly and uncritically accepted the notion that decompensation starts after 96 hours of no training. This was during a period of rigorous philosophic retraining on my part when I had reached the conviction. I would never ever again blindly accept anything that mystical they had to say. They say. Who is this they we all keep hearing about? One of the core principles of Mentzer's methodology was having his trainees work out once every four to seven days, allowing for optimal recovery and substantial gains. Mentzer's training philosophy challenged conventional practices and emphasized the importance of quality workouts over excessive volume. Unlike traditional training methods that often involve working out multiple times per week, Mentzer's approach advocated for extended rest periods. By training once every four to seven days, his trainees allowed ample time for their muscles to recover, repair, and grow stronger. This frequency helped prevent overtraining and minimize the risk of injuries while maximizing the effectiveness of each workout. Mentzer's training methodology produced remarkable results in his trainees, showcasing the effectiveness of his approach. By focusing on intensity and proper recovery, individuals experienced significant gains in strength, muscle size, and overall fitness. Mentzer's rainees often reported rapid improvements in their physique, including increased muscle mass, enhanced muscular definition, and improved overall conditioning. By prioritizing intensity recovery and proper form, his trainees achieved remarkable results in terms of muscle growth, strength, and overall fitness. Mentzer's approach serves as a testament to the effectiveness of high intensity workouts and the importance of adequate recovery in optimizing physical performance. I recall that many times I and numerous other bodybuilders of experience would remark, have you ever noticed that when you take a week or two layoff that you always come back stronger and every single one without exception replied? You know now that you mention it, yes, I have noticed that after a week or two off I always come back stronger. I finally realized that if one comes back stronger after a week or two layoff, then he didn't decompensate, that is grow weaker and smaller. No, he in fact overcompensated. Just the opposite. He got stronger and didn't lose anything. Well, if you don't atrophy or decompensate after up to two weeks of no training, how in the hell is it going to happen after four days? It won't. And remember, it may take up to several days or longer just to compensate or recover from the workout. There is no decompensation after four to seven days. No way. It just doesn't happen.