Are 3 Workouts Per Week Really Enough?

Gaining muscle as a natural lifter can happen rapidly if you know what you are doing.

Here’s where most guys screw up.

They believe that more sets = more muscle mass (this is wrong).

Most guys are simply training too much.

Here’s what you need to know about adding muscle.

  1. Muscle growth happens when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.
  2. Muscle synthesis (Growth) occurs while you rest, NOT during your workout.

These two points are crucial.

You want JUST ENOUGH muscle protein breakdown.

If you break down the body too much, instead of making forward progress, you simply get back to your starting point of strength and muscle.

This is typically why so many guys get stuck.

Most guys train in a way where Muscle Breakown = Muscle Protein Synthesis.

Too much breakdown means ZERO chance to add muscle.

This is why they never get stronger or bigger.

They need to reduce their volume of training.

How much training is enough?

Jeff Nippard recently put out a video covering the scientific literature of training volume.

The research shows that 10 sets per muscle group per week is enough.

You could do more.

But that means more muscle breakdown and likely less muscle.

You could also train 5 days per week instead of 3.

But fewer rest days means less time for muscle protein synthesis.


Muscle growth occurs while resting, NOT during your workouts.

This is why in Movie Star Masterclass we train just 3 times per week.

If you have been working out and haven’t made much progress…

My guess is that you are following a program that only works for guys on gear.

Anything works when steroids are involved.

The drugs cause muscle synthesis 24/7 and they don’t have to worry about too much breakdown.

Different rules.

If you are a natural you have to work out just enough to trigger an adaptation, rest long enough (but not too long), then get back to the gym and repeat.

It’s all covered in my flagship program.

Movie Star Masterclass

I cover step-by-step in detail the set and rep schemes that create the ideal environment to elicit muscle growth.

Muscle growth consistently exceeds muscle breakdown.

You will predictably gain muscle and strength from workout to workout.

In just a matter of months, this will transform your physique.

Grab this today.

You will never go back to spinning your wheels in the gym.

Talk Soon,

Greg O’Gallagher

I’ve helped clients increase T levels naturally by as much as 300+ points following a simple protocol and I am now sharing this in a FREE report “10 Steps to Higher Testosterone”

*You will also get FREE access to the daily Kinobody Newsletter – My best tips for getting a chiseled Movie Star physique. In the past, this has only been available to buyers of my supplements and premium courses.