I used to think training more meant getting better results.
Now I rarely train more than three days a week.
I'm not claiming three days is some scientifically perfect number. It's simply what has worked best for me after years of training and learning to listen to my body. I've also taken inspiration from Greg O'Gallagher from Kinobody and his approach to training less frequently while focusing on quality workouts and recovery.
My approach is simple:
I train hard. Then I recover.
A typical rotation looks like this:
- Day 1: Pull-ups, chest, arms, and abs. 2 days of rest.
- Day 2: Heavy legs and sometimes short sprints. 2 days of rest.
- Day 3: Shoulders, upper body, arms, and abs. 2 days of rest, then repeat.
I don't force myself to train just because the calendar says it's a workout day. If I need more recovery, I take it.
Heavy training creates fatigue beyond just sore muscles, and I've found that when I train hard too frequently, my performance suffers. When I give myself enough time to recover, I come back stronger and actually want to train.
I also don't do much traditional long-distance cardio. When I want conditioning, I prefer short, hard sprints, usually around leg days.
The biggest thing I've learned is this:
More training doesn't automatically mean more progress.
Train hard, give yourself real time to recover, sleep well, eat well, and pay attention to your performance.
Doing less with more intention might work better than constantly trying to do more.