Name: Why Training 2x a Week Is All Men Need to Stay Fit for Life
Uploaded: 2026-03-08T21:32:13.000Z
Duration: 9 min 10 s
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If you could give me 45 minutes twice a week, that's all you need to do.

You know, I hear this a lot now about this science based training, but

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I actually don't know what science they're talking about.

It's all very interesting, but if it doesn't work in practicality, what's it worth?

So I've just got my posture really good, I've done yoga, I've done pilates, do some functional training.

I know that your opinion on real world results versus laboratory studies, but

these days, Let me just put something out there, I'd like to see your response.

Okay, the studies or muscle biopsies show you train a muscle and stimulate hypertrophy growth and then muscle protein synthesis peaks 48 hours later, which means that you can hit the muscle again, ideally three days later or two days later.

I tried that because I thought, hey listen, I'm a scientist, I'll try it.

And I immediately started going backwards with my progress.

This was a few years ago, went back to training each thing directly once per week.

And where there's indirect stuff, you know, arms getting hit once indirectly because of a chest and back workout on a separate day found I went right back to progress again.

And so, you know, I'm a scientist trained to do science.

So how do you think about something where in a laboratory you can see something like protein synthesis peaks 48 hours later, therefore train every 72 hours versus the real world phenomenon.

I hear this a lot now about this science based training, but

how were those studies carried out with whom and so on and so on?

I know the Casey B ATOR study where he put on 65 pounds of muscle verified in a month by training like less than about an hour a week.

I think it was whole body sets to failure.

And yes, he was very underweight because he wasn't on anything.

Then he got sick, so he's underweight, so he's building back muscle, but

he wouldn't build it back without much stimulus.

So 65 pound of muscle, although it was muscle memory, let's say, had been that big before, but

And you compare that with Arnold that dieted down to 210, I think to do this film, stay hungry.

Then he went back up to 230 for the Mr. Olympia, but that took him like three months.

So when the people talk about these science based studies and it shouldn't train to failure, it's better to keep reps in reserve.

I don't know which studies they're talking about.

I'm not saying they're not out there, but

I'm not familiar with them, I'm not familiar with how they carried out the studies.

But if it doesn't work in practicality, does it really matter?

Often I've spent some time with these and you might not be surprised to learn that a lot of times it's, you know, we got some college students, they're doing leg extensions, you know, we're looking at, you know, biopsies of the quadriceps, this kind of thing.

Rarely is it the kind of compound movements, multi joint movements sometimes, but not always.

Well, look, my experience with the hit, high intensity, lowish volume training has been, I'll say it's not just about gaining muscle.

You'll tell us more about longevity stuff in a bit.

But I have to say part of it is also that if one trains the way that you're describing each muscle once per week, focusing on intensity, not volume and so forth, six weeks or so, then backing off for two weeks, you also also find that in your peer group you're not the one always complaining about pain and you have energy for other things, which we'll get back to.

I mean, unless you're a competitive bodybuilder, most people, including myself, need energy to tend to life and want to be able to enjoy, not be.

It's not the soreness, it's the constant aches and pains that come from over training.

I think that most people don't have to live with, but think they do.

I really believe the average person that wants to get health benefits from bodybuilding, weight training, resistance, whatever you want to call it, right?

They say, I have a guy that's 40 or 50 or 60, guy or a lady, whatever.

The idea is if you could, because you've lost muscle mass slowly since maybe 1% a year since you're 40, right?

And this is affecting your health, your metabolism, the ability to process sugar, many, many things, bone strength.

And the number one thing that I hear from people is I don't really have Time for that.

I said if you could give me 45 minutes twice a week, that's all you need to do.

You need to eat properly and everything like that.

For the average person, if you took eight to 10 exercises that covered your whole body and you did it twice a week, that would be enough for the average person.

One for chest, one or two for back, one or two for legs.

Hey, if you want to do some bicep curls and some triceps, you can do it, but

So for the average person would actually be enough.

And it's not theory because I've done it with people.

Like I'm saying, this gentleman that came along, we put 45 minutes in nearly an hour, three times a week because I had him doing cardio as well.

We're doing, we're doing sprints, like on an air bike.

It's my favorite because it engages every muscle.

If you do a 22nd all out and you can see how you got on the side of the thing, see how much watts you'.

So now you have a target to hit or exceed every time.

So do a minute, minute and a half, warm up, whatever.

Feel warm, all out, balls out, like the devil's chasing you for 20 seconds.

Go down slowly for a minute, do the second one all out.

I've never met anybody that wants to do one after the third one because literally you can't breathe.

Again, I think there's a book called the One Minute Cardio.

It's a bit tricky because it's not really one minute, it's one minute of sprints, but

And they compared that to 45 minutes of steady cardio on a treadmill or whatever it is, and

I do a bit of long cardio as well myself because I like biking in the mountains and stuff.

But if you did that twice a week, along with some weight training, that would be amazing.

You change your life literally with that and a good diet.

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Why Training 2x a Week Is All Men Need to Stay Fit for Life

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