Will working out more days a week get me results faster?

On Ep. 219 and Ep. 167, Nikkiey walks through what is actually happening when you lift. Every workout creates tiny tears in your muscle fibers, so in the moment you are breaking muscle down, not building it. Your body repairs those tears during recovery, with the help of the food you eat, and that is when the fibers get thicker and stronger. That repair isn't instant. She is blunt that you can't build muscle going all out six to seven days a week, and that piling on tons of cardio while eating around a thousand calories a day risks burnout, risks injury and slows you down.

On Ep. 392, she puts it even more simply: muscle is expensive tissue, and you can't bully your body into building it faster because you're impatient. Adding a sixth day, doing more workouts or cutting calories because results feel slow won't speed the process up. There's a point where you have to train less, not harder. She asks you to think in terms of a year or more of one consistent program rather than weeks.

The other side of this is what you can actually sustain. On Ep. 361, Nikkiey says you don't need five days a week, and you shouldn't jam a five-day program into a schedule that can't hold it. Be honest about what you're willing to do for months, not just in a motivated week. That might mean two non-negotiable strength days with a flexible third.

On Ep. 149, she adds a practical fix: if you've tried five days for a couple of weeks and can't keep it up, that isn't failure. Readjust to four days, or three days plus an active rest day. The plan should fit your life. If more days left you exhausted and stalled, that was the plan, not you.