Another entry from an exercise scientist criticizing a Hollywood celebrity workout. Today we have Mark Wahlberg’s coach and his workout.
Who is this exercise scientist? Dr. Mike Israetel, PhD in Sports Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t just talk about workouts and fitness tips, he often dives deep into health and nutrition.
This is actually our third time covering Israel and its assessment of Hollywood workouts. The first two were:
Just so you know, the overhead video isn’t part of the workout her coach said earlier. So let’s see what Israel has to say about Mark Wahlberg’s Hollywood training!
Exercise Scientist Enraged Over Mark Wahlberg’s Hollywood Workout
Naturally, the video begins with some banter from Israel. When it comes to training, there are already some red flags.
Starting from the training program created by Mark Wahlberg’s coach: a two-day split divided into:
- Day A: Upper body pulling exercises and lower body pushing movements
- Day B: Pushing exercises for the upper body and pulling movements for the lower body
Because of the exercise selection, it would be much better to do push exercises for the upper and lower body and another day with pull exercises for the upper and lower body.
The first exercise shown, a supine overhead hold, is terrible according to Israel. This is you lying down with a fucking band around your body. It’s also a shitty band, it barely works.
When it came to breathing techniques, Israetel lost his mind saying it was the pinnacle of shit.
Israetel also had a few things to say about the bench press shown in the video mainly that you need to control the rise and fall of the bar path and also what the coach said about getting the core of the exercise pushing. When you do a proper bench press, you pull your shoulders back and actually relax your abs.
And that was all in the heating. And things haven’t gotten better since then.
The first exercise was fooled by the classic Hollywood nonsense of Israel. The kettlebell deadlift was useless, the farmer carry wasn’t good, and a lot of terms that mean nothing (like metabolic work).
In the end, Israetel usually gives a score between 0 and 10. In this case, he walked out because it was bad advice. So don’t copy this workout at all!
How many times a week should you exercise?
So how many times a week should you exercise? As expected, the answer is simply not a direct number. This is because people seek different results when they train and this alone can already differ the response for one person and another.
The more you train, the more your muscles grow. This is true, up to a point. However, there is something called junk volume training where once you reach a certain point, the more you lift the worse it becomes for hypertrophy.
So in the end, it’s all about training volume. If you have time to train 5, 6 or even 7 days a week, you can break your training into specific muscle groups chest and back one day, legs another day and shoulders, arms and abs the next day, take a day off and repeat. If you can only train three times a week, with one rest day in between, then train your entire body during each session.
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However, if you can only train once a week, you will still get some results, but they will be far less than people who train three times a week according to several studies.
In one particular study, participants performed exactly the same amount of training. One group did it all in one giant session while the other group performed the moves spread over three days, the latter group saw an 8% increase in lean body mass while the once a week group gained 1% lean body mass.
If you hit the gym three times a week, but only train a different specific muscle group each day, you’re actually only training each muscle group once a week, which isn’t optimal for muscle growth.
Training more often, between 4 and 7 times a week, can provide additional recovery benefits when structured correctly. You can go to the gym every day, as long as you allow 48-72 hours of rest to recover from your last workout. This is where the brotherly mindset comes from, where you can focus a workout session entirely on one muscle and hit the gym the next day because you’re training a different part of your body that’s well-rested.
You can also try different ways to divide up your workout. It can be an upper body workout routine, a bro split, or a full body workout. It depends on how much time you have available, just make sure you train the same muscle group more than once a week to get results faster.
Bro Split, upper/lower, full body workout compared
So how many times a week should you exercise? At least 3, if you want to see faster results. It depends on how much time you have, and from there, you can choose what type of exercise routine works best for you.
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