5 Reasons to Train Full-Body Everyday
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- Äas pĆidĂĄn 12. 09. 2020
- Training Full Body every day comes with many benefits. Discover the 5 reasons why you should consider training your whole body 5 times a week to build more muscle, strength, size, and to recover faster.
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If your routine looks something like chest and back one day, legs the next day, and arms and abs the following day then you're following a split routine, and split training is one of the most common ways to set up a weight training routine. Even though it can be set up a number of different ways the point is always to separate training sessions in a way in which each session targets a particular body part or a group of similar body parts. While split training can be set up in a way to produce some really great results, full-body training is often forgotten about or just left out because most people think that you can't get great results from a full-body routine. However, this couldn't be further from the truth so today I want to explain how training your entire body every day can get you even faster results, and at the end of the video, I'll show you exactly how to set up an amazing full-body routine for yourself starting today. So the first advantage of training full body every day is that you can get much more training volume. To put it simply training volume refers to the total amount of work you do. You can define training volume a couple in different ways but the most useful way is to base it on the number of sets you perform per muscle group. So, what's the advantage of doing more sets. Well, beginner lifters generally can make optimal gains by doing just nine to ten sets per muscle group per week. So, they can get away with a low training frequency n which they train each muscle just once or twice per week. But if youâre more advanced, youâll need a higher training volume to continue making optimal gains. This is due to a number of reasons, including the fact that people that are more advanced are more resistant to muscle damage and neuromuscular fatigue and they recover faster from their workouts than they used to when they were beginners. Interestingly enough, research shows a very close link between training volume and muscle growth in advanced trainees. A meta-analysis found a dose-response relationship between training volume and hypertrophy. This means the more sets the participants did, the more muscle they gained.(1) Similar results were found in an eight-week study in which participants did either one, three, or five sets per exercise. (2) And the results, once again showed that there was a dose-response relationship. Higher training volumes consistently led to more muscle growth. The researchers even concluded that âmuscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.â(3) So, by using a higher training frequency like you would if you were doing five full-body workouts per week, youâll be able to do more volume per muscle, which should promote muscle growth. now, of course, training more and more doesn't always lead to better results. In fact, there's a point where performing too many sets can lead to overtraining where your results will start diminishing. But that's the 2nd awesome benefit of full-body workouts, you won't exceed what's known as the maximum effective volume per workout. And according to The academic literature as a whole, it indicates that the maximum effective training volume is around nine sets per muscle group per workout.(4) Once you overreach that number, you'll start to see inferior muscle growth. For example, a study on German Volume Training found that better strength and size gains were achieved by performing nine sets per muscle per workout compared to fourteen sets per muscle per workout.(5) Another study found that the optimal training volume is only five to ten sets per muscle per workout and Groups doing fifteen and twenty sets per muscle achieved inferior muscle and strength gains.(6) So the bottom line is that you donât want to do too many sets per muscle per workout. So, the great thing about high-frequency training is that you can divide your regular training volume over more workouts, which helps prevent you from exceeding the maximum effective volume per workout threshold. So to put this into perspective, letâs say that you want to do thirty sets per muscle per week. Which by the way is a very decent training volume, but letâs use this number for illustrational purposes. Since the maximum effective volume is around nine sets per muscle group per workout, that means you would have to do at least four workouts per muscle to make sure...
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1. A meta-analysis found a dose-response relationship between training volume and hypertrophy. The more sets the subjects did, the more muscle they gained.
pubmed.ncbi.nlm.nih.gov/27433992
2. eight-week study in which subjects did either one, three, or five sets per exercise. That led them to do the following number of sets per muscle per week:
- 6-9 sets for the 1-set group
- 18-27 sets for the 3-set group
- 30-45 sets for the 5-set group.
âMuscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumesâ
pubmed.ncbi.nlm.nih.gov/27433992/
3. According to the academic literature as a whole, the maximum effective training volume is around nine sets per muscle per workout:
pubmed.ncbi.nlm.nih.gov/31188644/
pubmed.ncbi.nlm.nih.gov/27941492/
pubmed.ncbi.nlm.nih.gov/30160627/
pubmed.ncbi.nlm.nih.gov/30153194/
pubmed.ncbi.nlm.nih.gov/28729395/
4. A study on German Volume Training found better strength and size gains with five instead of ten sets for the primary exercise per workout.:
pubmed.ncbi.nlm.nih.gov/27941492/
5. Groups doing fifteen and twenty sets per muscle achieved worse muscle and strength gains:
pubmed.ncbi.nlm.nih.gov/30779716
6. The heavy training group gained significantly more strength in the leg press (11% vs 6%) and the squat (19% vs 4%). In other words, daily workouts were over twice as effective as a upper-lower split.
Also, researchers concluded this:
â2 weeks of heavy training reduced acute neuromuscular fatigue after a test workout. As a result, recovery was complete 22 h after the workout performed after the heavy training period but not after the workout performed before the heavy training period. This faster recovery may explain why daily bouts of leg extensor strength exercise were well tolerated by most subjects.â
pubmed.ncbi.nlm.nih.gov/12753488/
7. One reason high-frequency training may lead to better recovery is that strength training significantly improves sleep quality:
journals.lww.com/nsca-jscr/Fulltext/2015/05000/Effects_of_Resistance_Exercise_Timing_on_Sleep.28.aspx
8. Higher-frequency training also increases testosterone production, and it improves the ratio between testosterone and cortisol (the testosterone-to-cortisol ratio):
pubmed.ncbi.nlm.nih.gov/19124903/
openrepository.aut.ac.nz/handle/10292/1173
www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/
9. Performing a whole-body workout with staggered sets increases work capacity compared to doing straight sets:
pubmed.ncbi.nlm.nih.gov/31113178/
www.researchgate.net/publication/333144610_Volume_load_and_efficiency_with_different_strength_training_methods_Carga_de_volumen_y_eficiencia_con_diferentes_metodos_de_entrenamiento_de_fuerza
10. Doing rows before bench throws increases power output:
pubmed.ncbi.nlm.nih.gov/15705035/
11. Doing rows immediately after bench presses improves performance in both exercises.:
journals.lww.com/nsca-jscr/Abstract/publishahead/Volume_Load_and_Neuromuscular_Fatigue_During_an.96873.aspx
12. This study found that having high stress made a twofold difference in the rate of recovery compared to low stress:
pubmed.ncbi.nlm.nih.gov/24343323/
Thank you, Max, but most of these workouts need gym and at least one equipment, it would be best if you share some dumbells and pull up bar only workouts. Thanks
So only 5 days of workout and 1 workout of biceps curl enough??
All exercises make sense but for biceps only 3 set (1 workout) in a complete week??
The evidence points to something like 9-12 sets per week is optimal, meaning training the body part 2-3 times a week is optimal.
On day 5 what do u mean by cable shoulder pull
can you a video on how to grow big shoulder workout?
ive been experimenting with full body protocol for the last 10 months or so as an intermediate level lifter. (age 38) what i can say is that for my body, 3x a week is the best scenario. the muscles may recover daily but your joints and nervous system can not. i experienced overtraining everytime i tried more tan 3x a week. diminishing results are instant. lack of motivation & energy, bad sleep, joints hurt like mofo. i need at least one day off between sessions and still can maintain a reasonable amount of volume in this manner. strongly recommended.
True, i also aim for 3 sessions a week to allow my body to recover effectively. I find this routine highly efficient thus seconding your recommendation. However, i do have one question, how do you train your abs with this routine. Abs are the weakest on my physique and mostly find myself fatigued to train them at end of every session. I do try abs routine but mostly end up experiencing stomach spasms. Any insights based on your experience would be fully appreciated. TIA
@@nelson8434 i train abs in every workout. usually weighted crunches and leg raises do the job. 4x12-15ish is my common protocol. if you feel fatigue, it is better to implement your ab workout somewhere in between. i usually train them right after legs, already nicely warmed and just a final touch to destroy em . )
I agree. I'm 40 and have been into fitness for many years, and 4 days a week is the most I can go. Lately I've been doing a 3 day A-B-A-B kind of deal, where A is Overhead Press, Squat and Bent-over Row, and B is Bench Press, Deadlift and Pull up. I'm liking how it makes me feel and I'll probably stick with it for a while. Also, you might like to know bodybuilding legends Steve Reeves and Reg Park advocated a total body 3 day a week protocol.
27 here I blast through 5 Full body workouts per week with no problem, I manage to squeez out 1 10 min HIIT session after each workout to really get me exhausted and twice a week 20 mins on the bike so far 21kg down, I've gained muscle in my legs, kept alot of the muscle mass I originaly had. And I follow a MATADOR meal plan combined with a 16:8 fasting pattern :)
We are exactly the same age (And we probably don't recover as well) lol. I've started doing what I would consider "bro" full day training lol. What I basically do is different exercises for each body part whenever I can get in. Trying to structure a real program by the end of this day though. I want to get deadlifts, squats, overhead press etc in at least twice per week though, the BIG lifts. I'm seeing if I can do full body 3 x per week, HIIT 1 day, and steady state cardio ( 45 mins ) 1 day for a total of 5. Need to somehow throw in abs 2 - 3 times per week too. I've got decent muscle but I want to lose 20 lbs. Boy I wish life as an adult never gave us so many other things to do, and I still recovered like a teen!
Do a workout that you could stick with and thats makes you happy.
Facts
Truth's been spoken
Yeah so that your body looks very uneven
Do the hard compounds no matter what.
100%
Hey people. I've been doing full body workout for the last couple of years. It as gotten me faster results compared to split training. There's no right or wrong, everyone reacts differenly. Do what works for u.
Right
Same here. Iâm naturally thin, and itâs the only way I can put on weight easily. This is after decades of screwing around in the gym with splits.
@@ck6639 everyday or every other day bro??
@@ck6639 Iâve been doing bro splits for so long and I enjoyed them but I feel like recently Iâve hit plateaus and havenât seen results. Plus Iâve been getting bored in the gym doing a day for each body part. Iâm trying full body right now but interested in upper lower too
Reece Redhead I go every other day no matter what. I think my thin frame had issues recovering when I was going days in a row. I put on 20 lbs pretty quickly. Of course, some of that is fat. Had to up my calories.
I found that if I went a week between a body part session, I lost gains. Everything needed to be worked every other day. Full body.
I recently moved to a full-body daily. I've ran it for 4 week and I love it. I actually split it into 2 sessions. I do upper body in the morning and I squat daily in the afternoon. Each session takes anywhere from 25 - 35 minutes and I never feel beaten up after a session because I temper each day. I'm 63 recently retired and have time to do 2 sessions. I eat between them and most days take a nap for extra recovery. I'm leaner and stronger since trying this and I love not having so much inflammation after my workouts. At 63 if I attack myself like I was 20 I would hurt so bad when the recovery process started. Now I don't experience that and my progress has been great. I do a different variation of pull-ups, bench, rows and squats everyday. No more than 5 total sets and I put a few light shoulder exercises at the beginning to warmup for bench work.
Nice to hear that I'm 21 years old how many days you do that full body routine you do per week
@@RaviChandran-pi9wz At this time age has creeped up and I need double hip replacement surgery. But after rehab I'll be back on it
nice!!!!! keep it up
Nice! Still doing a daily full body workout?
@@RightWithGodMinistries 2 a days 4 days a week. Lower body in the AM Upper body in the PM...
I usually do chest, shoulders and triceps on one day then back, biceps and legs the next that way I can train muscle groups twice a week
Yup also what I suggest is have a heavy day that week and a higher rep or more volume medium weight on the 2nd day that week you train that body part. So train 1 time for strength and 1 time for hypertrophy each week! This will give u the best of both worlds. Also 3 times a week do cardio for 30 mins u should be gaining mass and strength quickly as well as stay lean also keep ur diet in check plan meals simple as that do that for a year you will be a monster always doing progressive overload
@@michaelh9251 just started that last month lol
*That's what a PPL are*
With full body training you train everything everyday or when you hit gym. If you do the math 1 group can train muscle group twice a week another group can do full body and train everyone they hit gym this means muscles are building stronger due to you training it more frequently just saying
Same part's set up over here. Heavy weights 4-6x reps per 1set. But instead 3x30 min. cardio i just added 10-15 min heat cardio after the workout to burn the fat even more effective plus it will save some time and also cold showers greatly improved muscle rehab. Full body 5x it's overkill for your joints it is good for athletes or you need to have veeeeery good genetic. Stay strong stay sharp.
I've been doing full body workouts since last November when I began working out and eating a healthier diet. A lot of what I do has been 'trial and error', but I've settled on a plan that has worked well for me. I do 9 to 11 exercises when I work out, and broke those down into 4 groups to add some variety to what I do. I work out at home and only use dumbbells and my own body weight, and I usually take about an hour to complete 4 sets of each exercise I do. My schedule usually consists of working out for 2 days, then taking the 3rd day off to recover. I generally do my group exercises for 3 days before I move onto the next group. Since I started doing this, I've dropped more than 30 pounds and put an inch of muscle on my biceps. My shoulders and legs have gotten stronger too, so I'm happy with my transformation and looking forward to improving on it. Good luck to those wanting to get into better shape!
How many reps? Heavy weights or light?
@@MULTIVERSEGEETV I started in November, 2019 with 8 pound dumbbells. Currently working with 20 pound weights. When I'm upright, I generally do 10 reps of each lift, when on my back on the floor, I try to do 12 reps.
much love. keep it up
Love fullbody training as an older man with the experience of training i fell in love with fullbody training as well as compound training
Max! Your video edits combined with your ability to showcase Goku, Vegeta & The Rock all in one video are why we love you.
If you're interested in doing this just make sure you do it for 5 days like Monday through Friday and take Saturday and Sunday off which is gonna be the days you rest. Also always take cold showers and stretch it speeds up the recovery a little more.
đȘđȘđȘđȘ
I do 6 times a week for almost a year with no problems, 5 days are alright but I would reccomend 6 for faster gains.
@@ondrejjepan7376 and you are going to hurt yourself
@@nprpps No problem bro.
@@ondrejjepan7376 so one day off is enough for muscle recovery?
Iâm working out my whole body from monday to friday every after work, Iâm spending 45mins to 1hour and then saturday sunday are off and Iâm feeling happy about that routine
Thank you again for this information. I was asking around if I should try to beat my previous workouts volume every time. And you just told me. I love how everything you say is backed by a study, and you're shredded so it's not like the overweight people telling you what to eat. You clearly know what you're talking about. Always love watching these videos and obtaining more information. Full body workout it is.
Thanks for all the research. I'm working out full body everyday, spreading it out throughout the day, at home mostly. I usually do just one set. I'm 71 and have been working out with body weight, an 18lb kettlebell and a couple of 10lb dumbells for 6 months. I really am not sure what I'm doing but I'm definitely getting stronger.
I always try to make sure that however long my workouts may be, everything gets a workout !
Its always sunny! Love this channel keep it up Mac!
Thanks so so much for the info and the pdf!! Starting this today!!
Thank you. Full body leads to less DOMs which makes people think it isn't as good. But the results are there
Brilliant and comprehensive video! I always train full-body. Once a day when I'm able to. After a while every other day began to benefit me more so I kept up with that.
I have been working out in this manner for so many years and it works so well. I feel great and gains gains gains.
I did full body everyday for a year and I ran a minimum of 5 miles a day. On some days I wouldn't workout instead I will run at a max of 8-10 miles. I got great results without no problems.
I have been doing 5 days a week whole body for a year, making steady progress. I have been working out for over 50 years, so needless to say, it takes more volume and specificity for me to make gains. Except for compound movements, I usually do drop sets with each exercise, and do one to two exercises per body part per day. But I do different exercises per body part on other days. It does seem to work. On weekends I do sprints, both in running and biking, and a couple of accessory muscle exercises. But on the weekdays, I still train forearms and calves every day. It goes like this: core, then quads and hamstrings, then calves, then forearms, then chest, then back, then shoulders, then biceps, then triceps. Takes about 50 minutes per routine. And I have a complete home gym, which is a huge advantage as I can set up the whole workout prior, by arranging the machines, racks, benches, dumbbells, barbells in advance.
I do upper body for one day and lower body for one day. And whole body for one day, as long as you switch your techniques and level of intensity and have good nutrition and good sleep with consistency, Youâll be fine!
I usually work out at home, but I have decided to start going to the gym next month... So your advice and your program below will definitely save me a lot of time wandering arounf since I have not stepped foot in a gym since before the Pandemic. Wish me luck. Keep up the amazing work!
Man this is a such a great channel thank you.
Squats, dead lift, bent over rows over hand and under hand, bench, incline, flat, decline. Once a week I do that routine. What's your favorite routine?
Great info! Thank you so much. The first 3 minutes alone were extremely valuable.
Thank you for that, starting a new regimen tomorrow morning at 3am!đ€đŒđŻđ„đ„
3am!?đł
I barley wake at 4am for work!
Your highly motivated, hoped it worked out well.âșïž
I tried full body every day and it killed me almost. Body didnât get time to repair and replenish. So the aches and pain were killing. Donât do all the 5 compound exercises everyday. It will result in muscle catabolism
You were doing it everyday!?
That's a lot!
Ive learned that break days are key so your muscles have time to heal.
muscles need time to repair
Do it 3-4days per week
You're not suppose to train hard really. Lift no more than 80% of your ORM. And don't go over 3 sets. 3 sets a day for 5-6 days a week equals 15-18 sets which gives you the volume you need.
For the last 4 days I started a full body workout as mini circuits, feeling good đȘđŒđđŒ
Full body worked for me. Thank you Leroy Colbert.
Thank you so much for the Full Body Plan... Iâm going to mix it with the one I have, every other week.
can you share the workout plan which you have with me pls
Training legs puts your heart and circulatory system under immense strain. Training legs every day will cause your circulatory system to adapt due to the increased need for blood to fill, feed, repair such large muscles so far from the heart on such a consistent basis. Biggest benefit is that the better your heart handles your legs by default it will handle every other muscle that much better. Funny nothing was said about that from these scientists.
I know this is an old comment, but it would help to provide a source to these claims.
@@k311ydcart3r would it help Karen? ... I mean Kelly. Who the fuck asks for source material on a CZcams comment. Find it yourself. I have spent the better part of 10 years reading about this shit having been an athlete since 5 years old and really don't feel like going through the 1000s of pieces of material just to satisfy you. And I see this video hasnt posted source material under their video go bother them lol
But youâre not doing High Volume for Legs Every day ⊠smh
I do full body workouts 3x per week. It works well for me. I got back in the gym about 5 years ago at age 48. At the beginning I did a classic bro split which worked great. But as I gained consistency and learned what I was doing it seemed I needed something else. As an older lifter I felt the bro split left me too exhausted for that days muscle group. It also felt like I was waiting too long to get back to that specific muscle. So for me the full body just made training style just made sense.
I have a couple questions about the free workouts though:
1. Why no deadlifts?
2. Why do you have use machines in this plan? We need a example plan that uses barbells, dumbbells, and maybe some resistance bands. Working out in a home gym fits perfectly with total body because it saves time.
Thanks for your content. Keep up the great work!
Whatâs your Full Body routine look like ?
Everybody wants to be a bodybuilder but donât nobody want to lift heavy ass weights! đȘ
đȘ
Said by king Ronnie
Says the bot with steroids ad in his name.
lol
fuck lifting heavy i don't want any snap action
From experience I think the highest frequency that still allows fot good recovery is an upper-lower split. This way you can train every muscle group three times a week. But really I train push pull legs rest (twice every 8 days) and it's working amazing, barely recovering cause I train hardđ
This just changed the way I understood weight training
I have been enjoying Full body HIIT and now do them 4-5 times a week.
Great information thanks
you are the best trainer i know man !! very useful info again, as usual..!
Here is a tip for everyone! This won't work for everybody! We all have different body types. I did full training every day for 1 year and had little results.I just got leaner and lost weight.Not much progress. I did split training for 4 months and I look like I have been training for 2 years. I got bigger and looked more muscular. Don't do my mistake of just trying one thing. See what works for you by trying different workout plans and then choose! I hope you all the achieve your dream bodies as I am trying to! God bless!
Did you juice
Adrian Martinez juice?
Whatâs your split routine ?
@@Adrian-yd6vu No.
@@paradoks7487 I train 4 times a week!
And 2 different routines!
Routine 1= Chest,Biceps,Triceps(sometimes abs)
Routine 2= Full back,Shoulders,Legs
Monday=Routine 1
Tuesday=Routine 2
Wednesday= Day Off
Thursday=Routine 1
Friday=Routine 2
Saturday,Sunday=Day Off!
Im not sure if this will work for you but it has worked for me and my brother and my friends. My friend who had problems with muscle growth used to train full body the whole time. When he switched to this training he gained more mass in 1 month and a half! Again this is not scientific proof just personal experience!p
Great contents! I am doing the full-body training 6 times per weeks, and I am sure that way of exercise is the right answer for me.
Good luck.
...you'll need it.
Thank you! Great video
Iâve been doing full body workouts for about 6 months now. 6 days a week. Most of my sets are relatively light weight with reps of 15. Iâm absolutely loving it and the results.
I'm a beginner and only starting to work out I have noticed that if I go to different exercises throughout a session I can keep my energy flowing pretty good I'm really still learning everything and doing research I appreciate the videos on this channel but what I do usually I do bicep exercises then forearms then I go to push ups to bicep and then bench press then push up again then forearms then legs to shoulders I just pick a muscle and I work each out in a session I notice my energy stays the same I switch it up I can keep my reps going shoulder to legs to forearm to chest really gets me going for high volume at end of a session I usually feel the fatigue in my body but my mind somehow pushes the most reps back to back I'm sore after really for 2 days but I rest for 3 to be safe I only doing exercises for couple months now and my strength has went up alot
Do what works for you. Not everyone is able to do full body everyday. Split days are for healing and rest which is just as important as working out.
Thanks for the video and workout. I will give this a try.
amazing! I was seaching for this information for years because i startet looking for this stagger workout since it makes a lot of sense to me. TKX
you know... the more i watch your channel the more ive been realizing that i've actually been doing things right.. it feels good that I'm not the only one who thought full body workouts 5 days a week is a really good workout routine
And how much time takes the whole workout? (+/-)
I did full body workouts every other day and got amazing results.
Ill try it out
As always your videos are the best. You explain it well and so reliable.. God bless always bro.
Some very good findings. Keep up the good work. đ
I do full body splits everyday and I feel amazing and it suits me, I train at home so I don't have enough equipments so it works for me.
three times a week is all I can handle. I'm 77 and a 10th degree in Kenpo, which I also practice and teach to adults, so my body needs time to recover. So five times a week would not be good for my body, more like three times a week seems to work good for me. Thanks.
Sifu
Wow legend
Great as alwaysđđœ
Love these videos. Thanks
I do this and I don't exceed 2-3 sets per exercise. I target 3-6 workouts per week. Some weeks I do more, some weeks less but it helps with consistency
This is EXACTLY what I do. I do 3-6 a week depending on the week and 2-3 sets per exercise. Lol. Thatâs wild. I just love training full body everyday. Iâve always been into athletics as a heavy set guy but this program got me looking way better than anything Iâve tried. Itâs also very joint friendly. I think they need to talk about that too. I do push-ups, Trx inverted row, heavy as hell Viking bar landmine presses, reeves trap bar deadlifts, reeves trap bar farmers walls, Deadhangs
I do 5days a week full body w/ 3 days of cardio stepping machine while shadow boxing đ„ for 45min. Other 2 days I do abs/core focus. ( I do abs daily in my full body. ) I went from 94kg to 80.2kg (25% to 15.4% body fat & pants size 36 to 32 & need a belt now. That is my 1 year progress. Iâm 2months into my 2nd year of workouts, do a lot more compound movements & try new exercises daily for new stimulation & growth. I eat high protein , low carbs $ Eat in a -300 to -500 calorie deficit & only eat 8 hrs a a day. I do Intermittent Fasting the other 16hrs of the day.
Any tips, advice or suggestions on how to improve is welcome. Thank you & happy workouts & progress to you all.
Average 38 year old đȘđœđ„đŻ
Very helpful and the way you explained is really awesome.. lov it..âșâșđđ
I Love your videos! Very informative!
Iâve been doing full body 5-6 days a week for the last month and half. While eating good of course, Iâve burned fat and toned up quite a bit. Iâm a fan.
Thats so good how is it going bro
@@integrationofmanandmachine4714 I have since fallen off the wagon a little since then due to work and kids but I still swear by the Full body workouts. Itâs given me my best physique.
8:25 HOW IS IT POSSIBLE TO SHAVE BETWEEN SETS WITHIN 1 MINUTE ?!
Underrated comment bro
Havent you ever done bicep tricep super sets? You only need minimum rest between set as you are using apposing muscles....
More impressive how he grew his beard back within another minute. I need 3 days for such a beard. ^^
5 reasons to shave everyday or why your beard is killing your gains
@@zadh in fact, you are minimum 80% stronger with a decent beard. Gives you the strength of the vikings. ;-)
Very informative.Plenty useful information.Just to find a way to use of them.Also incorporate them into a routine that works for me, and that I can get the benefit from consistently.
A combo of a couple areas per day has served me well in results
You can do the same volume per week that it would take in 5 sessions in 3 sessions. I do full body, every other day. 3 sets of the main mover-3 sets assistance work to the main lift for each body part. Barbell Bench Press-Fly, Military Press-Laterals, Squats-Leg Extension, and so on. Leroy Colbert followed full body every other day. Your joints and tendons take longer to heel..than muscles. Be careful...as you age.
Just wanted to share my experience on this. Working out full body for most days of the week and resting whenever MY BODY tells me to rest is the best. I have tried split training like leg day, and chest day, which was overwhelming with scanty results. Surprisingly this made me feel much pain and had to rest for 3-4 days! Not to mention how frustrating this made me which lead to further lower motivation and results. My muscles are so much better with full body workouts and the results are tremendous. I actually even workout my full body+ paying more focus and attention each day to certain muscle groups which lead me to greater results. Please listen to you body. Rest when you feel you need it and push to your OWN limits.
Great video, very informative.
My favorite split is a PUSH/PULL routine 4 days a week *Mon/Push- quads, calves, chest, delts, tris *Tues/Pull- hams, glutes, back, rear delts, bis *Thurs/Push *Fri/Pull. Mon & Tues are lower volume for strength & Thurs & Fri higher volume supersets. Weds, Sat, & Sun iâll usually do cardio &/or accessory work. I started doing this years ago without any real scientific research, but gave it a go. It ended up working out really well for me. I had better growth than I had in a long time, and recovered way faster. I hated annihilating my legs and not being able to walk 3-4 days. This helped me not hate leg days and be more consistent overall.
As a natural lifter you are always balancing you're aims, volume and recovery capability. Volume and frequency will - naturaly- have to decrease with age and growing responsibilities. Full Body gives so much - to solely switch the emphasis each workout from upper to lower body should help recovery as well as gains. 2-3 days per week. Even if I cut down to 2-3 sets per exercise (pyramid) and stick with a max of 2 ecercises per major body parts, I personally need 1-2 days of recovery between the workouts. Finally, it's a highly individual path.
I do only 2 sets to failure with the second set being a double set(reach failure recover for 15sec and fail again), per body part per day over 7 days a week so it is like 14 sets to failure per body part per week I recover pretty well between workouts, so far this is the best program I ever did since it is very easy to follow and it takes around 30-45min a day.
Whatâs the results
What are the results bro
Love your channel my friend!
Great video today keep it up your doing amazing job.
Drop your full body exercise routine pls!
Very good video on full body workout, I do 6 days upper lower split or 4-5 days full body workout a week. đđ
I have always done hiit work outs as I do mma as well so just wanna say great great video once again đđŒ
Well explained..đđ»
Very great info backed up by scientific evidence!đȘ
Yeah I gotta start doing full body with all this time I've on my hands now Instead of doing splits. I think this will be my daily routine challenge for myself indeedy.
@Gravity Transformation you are the best man !!!
Thank u
Going to try the staggered sets, thanks!
8:08 When u see Superstar Rajinikanthđ„đ„đ„
Whoa.. Vidyut jamwal đ
Was there Siddharth Malhotra also?
There is also faran akthar i guess, from bhag Milkha bhag
There was Kunal Khemu also (from Malang) and Ram Charan (from Dhruva).
Thanks for the free workouts.
do you still got it because the link is not working ?
I love your channel!!!! One of the only few I have seen that cite research
one week this kid claims that split training is better, then uploads why everyday is better. lol do you not see how much he is lying bro?
Your videos are so ccooool
Loved the info in this video, great job as always.
Please explain in short what to do đ
ha ha split is better
Thank u for information
Thanks man I'm gonna try that this week see how far I go
I actually switch from full body to split and like it a lot better i am 50 btw, and training 5 days per week, back, chest, shoulders, legs and arms. Still while training like this you still hit multiple muscles each week i do higher volume on chest back and legs around 15-20 sets and less on shoulders and arms 10-12 sets.
For now I'm doing 3 days upper body and 3 days lower body.
Since the gyms opened back up while wait a month or two before I go back to Full Body.
That's what I just started doing Three uppers three lowers but I do my arms with lower body I'll do legs first and arms last I think if you do arms with upper body your arm will be fatigued at the end of your workout going to do this for about four weeks then I'll switch to a 5x5 program three times a week for about four weeks and then go back to the upper lower so the body won't adapt
Ayyyeee an informative and beautiful video for Advanced Audience Members
Thank you !
Iâm 40 Iâve Been doing a full body routine for nearly a year with very good results with a lot less doms and really good gains in strength and size
But what do you do on a training day? For example your shoulder has 3 heads so do you do 3 shoulder excersises? If so how do prevent ur workout beeing like 3 hours long
@@politie98765432198 bench press works the chest and the front head , barbell row works the back and the rear head and lateral raise works the side head đ
@@politie98765432198 example workout : day 1 Barbell Squat 4x4
Incline Dumbbell Press 3x8-10
Cable fly 2x15
Lying Leg Curl 3x18-20
Lat Pulldown 3x10-15
Reverse cable fly 2x15
Tri set
Dumbbell Lateral raise 2x15
Incline Curl 2x15
Triceps Pressdown 2x15
Workout takes about an hour
How often you do this program? Everyday? Do you do cardio like walking or jogging?
@@modaninonderi that was part of 3 day per week full body training , I do hiit in my non weight days , sprints , and rest on Sunday
What was the age groups of all these participants in the studies?Iâve been around for 55 years and definitely need days to recover
Very good information đ
Thank u very much: really really interesting
Full body training = More time to build good quality muscle.
nah
Also means less time for ur muscles to recover
@@popcornto6032 didn't we also need rest to have gains đ§đ§
Valkyrion Adapts not true, i love my splits
@@pastoryoda2789 yeah dude I also love splits I got more time to recover and has positive results for me.
Been doing high volume PPL split, love it but think a change would be good. Will try abbreviated full body for a while, did this in the past and it worked very well. Good to change things up sometimes.
I like what you said. I'm gonna look into it
High volume is bad for nattys or?
I do this because of less time but, now I came to know what I was doing. Thanks bro
Thanks men, more video to coming from you
I'd really like to try the full body workouts. I would do the full body routine during the morning, but I got basketball training in the evening.
Does that interfere too much with the recovery or is it still a good option?
I used to play basketball with friends before summer, but i never put basketball and lifting the same day, and sometimes I used to go for basketball the next day after lifting, and guess what, I was missing shots
I had bad rebounds
I didnt had enough energy to keep up. Main problem is you damage legs and shoulders while playing basket and if you already had them in the split the day before its hurts as hell. Am 30 years old and my diet was rich for my bodyweight. You can
Give it a try but probably its not a good idea. I hope I helped you with my experience...Good luck!
One more thing...when I say mimic NBA workouts...I don't mean to simply try to jump into something that they have built up to..over years of training. Use a gradual approach. Arnold Schwarzenegger used this approach when he began, by emulating what Reg Park did...which helped put him on the right track with his goals. If Michael Jordan trained 5 x 10 on bench and then ran 5 miles daily...try 3 x 10 and run 2 miles daily...or something to that effect.
Iâd say split until out of ball season