Here we go again. An exercise scientist was baffled by Captain Marvel’s workout from Brie Larson. See it for yourself.
Who is this exercise scientist? Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
This is the second time BOXROX is covering Israetel’s take on a workout from a Hollywood celebrity. You can check out his take on Henry Cavill’s The Witcher workout here.
This time he was reviewing Brie Larson’s Captain Marvel workout. And right from the beginning, Israetel was not happy about it.
See it all below.
Exercise Scientist Baffled by Brie Larson’s Captain Marvel Workout
The workout was shared online by Men’s Health Magazine YouTube channel and you can see the full video here if you are curious.
Before the workout even began, Israetel already had to stop the video and critique the barbell hip thrust. “When you an exercise, you do with weights that are light enough that the person can do them themselves.”
To look juicier for the role, Israetel says it would be better to do barbell back squats for the lower body instead of overhead forward lunges with a barbell.
Any time the coach of Brie Larson was talking about an exercise for warming up the body for a different exercise, Israetel got pissed. “There is no better warm-up, than the warm-up with lighter weights and higher reps to the exercise you are actually doing.”
Israetel talked about the landmine press exercise after three unnecessary warm-ups, isometric push-ups with eccentric control.
When it came to a full-body dumbbell complex. “This is going to be as tough as it is pointless.”
In the end, Israetel believes that it was simply a bunch of random exercises without a clear goal. The verdict? 2 out of 10 for Israetel.
How Many Times a Week Should You Work Out?
So, how many times a week should you work out? As expected the answer is not simply a straight-up number. That is because people are looking for different outcomes when working out and that, alone, can already differ the answer for one person and the other.
The more you train, the more your muscle grows. That is true, to a certain extent. However, there is something called junk volume training in which once you hit a certain point, the more you lift the worse it gets for hypertrophy.
So, in the end, it is all about training volume. If you have time to train 5, 6, or even 7 days a week, you can split your workout into specific muscle groups – chest and back one day, leg another day, and shoulder, arm and abs the next day, take a day off, and repeat. If you can only train three times a week, with a day of rest in between each of them, then train your entire body during every session.
However, if you can only train once a week, you will still get some results, but they will be far inferior compared to people who train three times per week according to different studies.
In one particular study, participants performed the exact same amount of training. One group did the entire thing in one giant session, while the other group performed the movements divided into three days – the latter group saw an increase in lean body mass by 8% while the 1x a week group gained 1% of lean body mass.
If you go to the gym three times a week, but each day you train only one different specific muscle group, you are actually training each muscle group only once a week, which is less than optimal for muscle growth.
Working out more often, between 4 and 7 times a week, can provide additional benefits in terms of recovery if structured correctly. You can go to the gym every day, as long as you leave 48-72 hours of rest to recover from your last workout. This is where the bro split mentality comes from, where you can focus a training session entirely on one muscle and hit the gym the next day because you are training a different part of your body that is well-rested.
You can also try out different ways to divide your workout. It can be an upper-lower body training routine, bro split, or full-body workout. It depends on how much time you have available, just make sure you are hitting the same muscle group more than once a week to get results faster.
So, how many times a week should you work out? At least 3, if you want to see faster results. Depends on how much time you have and, from there, you can choose what kind of workout routine best works for you.