Every time I go to the gym people ask me “are you still doing full body? How’s it going?” So I figured I’d make a video explaining my personal experience and thoughts so far to keep you guys in the loop! Once I finish up with the Science Applied series I want to do more training vlogs as well to show some more of the “in the trenches” perspectives from me as well! Hope you all have a great weekend 🤜🏼
@@adamwilson301 we were talking about this in the gym today. My friend say Jeffy Nips wont do a pose video because he cant use it to sell his programs, but I dont think Jeffy is like that.
I've been doing full body workout for more than a year now and there's no way I go back to other splits. Feeling a mild soreness/fatigue all over body is the pleasant feeling.
Yeah, that is correct. The soreness is spread equally and it's a different type of soreness. More like a constant pump since you train everything at once pretty often in a week. The progress is somewhat the same, I'd agree. Once you reach intermediate stage you are around 80% of your size potential anyway. But full body 5-6 times a week is more enjoyable to me than hitting legs alone or any other body part alone. Plus spreading the weekly volume on many days rather than 1-2 allows to focus better on each set with more freshness.
@@jvm-tv Yeah, I don't imagine myself doing bench press, the incline, then dips and flyes. I'm about done after 4 sets already. The rest is half assed. However, I can pretty well perform bench, squat and row in the same workout. It's tough, but different body parts allow that.
I could see 5x a week training being much better for someone with a home gym. Driving, walking or taking a bus that much more would really add up, but the benefits are there. I do full body 3x a week and I agree with your summery.
Yeah, that is something true. Getting to the gym can be annoying for some people. My closest gym is on my drive home, so it adds no time, hence I go 5 days a week. The second closest gym is 20-30 minutes out the way, if I had to go there, there is no chance i'd go 5 days a week.
@@tacuska7 Good on ya. Full body is also beneficial in that you don't have a grueling leg day that makes the small hill on the way home impossible. xD I'm just starting out at home with bodyweight dips/pullups and some dumbells, but a gym would be in my near future if things take off. Biking is the only way for me to get places, so 6km each way, it would be. Zone 2 cardio is great for you, anyway.
Found out that full body suits perfectly when trying to loose some weight. The full body activation seems to spend more overall energy without completely exhausting one particular muscle group.
I just finished my 8th week of this program and I must say that it is my favorite spilt so far. I noticed significant strength gains and size gains. It’s also easier on my body and I look forward to going to the gym everyday
In a couple years everybody is gonna be doing nothing but full body. The quality of the reps are so good it feels like you're a gymnast with the level of body control you have. The increase in amount of weekly quality volume to other splits is simply nothing short of incredible for natty lifters.
Struggled forever getting stronger with ppl now with full body within a month All my lifts have increased by a good bit I like it so much better and good results so far
Jeff, Thanks so much for all you do. I'm a 60 year old ex-Marine and I have always been involved in fitness, Full Contact Martial Arts, Weigh Lifting, Running, Outdoor Activities, Kayaking, Mountain Biking, Hiking, Splitting Firewood, etc... I still train and I am still very active to this day. I have used lots of training regimens, German Volume Training, Split Routines, Full Body 3x Per Week, etc... Most recently full body 3x, because I'm getting older and thought it best, but... After watching your videos I have adapted this training style after being inspired by you, and let me tell you I have been pleasantly surprised. I thought at my age I would be over training, but I'm not. I feel the best I have felt in years. My workouts are all full body, but I listen to my body and rotate heavy compound exercises in with lighter isolation exercises on back to back days. I also stick with only 2 sets for each exercise and do a progression where every 9 weeks I start out with lower weights and higher reps (12 reps) to higher weights and lower reps (6 reps). So far it's working out great. Thanks again for sharing your knowledge and the science to back it up. Keep up the good work.
I ran your PPL program, your Upper/Lower program, and am now starting week 4 on your Full Body program. I have to say I enjoy the full body much more. I was a bit skeptical but I enjoyed your other programs so much i decided to give it a try. I’ll also add another PRO. Since I’m not lagging during my workouts (i.e not wanting to get started as quickly, say, on lunges after squats) I tend to push harder throughout the entire workout. In doing this, I’ve noticed I’ve been getting a serving of cardio during the workout. Keep up the great work Jeff. You’re my go to channel on here for fitness.
Richard Mann appreciate that feedback man! I’d honestly say the same thing. Out of my PPL, UL and Full programs, I’m enjoying Full the most! Keep killing it
Jeff Nippard on a side note, I picked up a Rise lever belt a few months ago. Top quality for sure. Thank you for the introduction to Rise. Everything I’ve received has been top notch.
I’m at 4th year of training and I been doing push pull legs and it’s been helping a lot. Actually I would say there’s not a best split. Just pick what’s best for you and stick to it, and you’ll see results. ✌🏾Btw thanks for this video Jeff.
I agree. Just chose something that you enjoy and motivates you but simple enough that it's easy to steadily progressively over load and measure progress each week . So I do PPLPPL and when bulking just try do add another rep or hit a higher weight at my usual rep range each and every work out on one of the two major lifts I do each day so either try do some sort of pb on bench or OHP or on pull day pb on weighted chins or rows. Then after those two I just mess around doing what I fancy within the ppl structure
Kyky Fit would you have a link for a routine? I’ve been using the “Thor” workout since June and while it was better than what I had been using, I’m starting to plateau. Basically it is a 5 day routine, one muscle group a day, Terms like splits and push pull is foreign to me lol
@@Wakeywhodat Google Push-Pull-Legs for more information, but the basic idea is that you do anything that involves pushing on day 1 (chest, shoulders, triceps), pulling on day 2(back and biceps) and legs on day 3. Usually 2y a week. One of the main factors why it's popular is that it's a relatively easy split to follow and it leads to relatively few workouts with muscle soreness, as every muscle has 3-4 days to rest before the next workout.
I'm also rocking FullBody5Days training because of u and literally loving it 😍 i trained for 4 Years and literally tried out every possible splits from worst to best but never tried this one before. Thnx for sharing this amazing new split! Week 3 completed
Pairing this split with sport(s) as part of your standard weekly routine! This is a huge benefit I haven't seen many people talking about. For example: I personally go to the climbing gym 2x per week and skiing 1-2x per weekend. I would often plan to lift on those days, but maybe half the time found the prospect of a full upper/lower workout after sport to be too daunting and would skip it. With this program I can easily consider climbing to be the "upper" part of the day, throw in some squat and/or GHR and done! Skiing = "lower" + bench and pullups = full body done. Pair this with 3 dedicated heavier lifting-only days and you have a pretty comprehensive equivalent of 5-6 full body days and much more enjoyable lifting + sport days. This could easily be applied to other common weekly sporting activities such as swimming, pickup basketball, biking, baseball/softball leagues, etc.
Iv been training for 3 years, i JUST switched to full body days last week. It felt so unnatural. Im so glad i watched this! You are so right on the motivation
Two things have really stood out to me so far. 1. I agree it’s much easier to get a pump than I would’ve thought and 2. The late workout reps are stronger and better quality than before 💪🏼
I’m currently running Jeff full body routine. My bro split workouts averaged 1:15 mins and so far I’m averaging around 45 mins with these workouts. (Neither of those times including initial warm up). Great program and throughly enjoying it so far!
That's exactly what I thought would be a great middle ground. The old school 3 day a week FB programs don't do it for me, as I like the discipline of having to train daily, or almost daily and having a home gym limits a lot of the true isolation stuff I can do, so trying to program FB 5 days a week, which wold require the appropriate amount of isolation work to give some of the compounds a break, seems like a pain in the ass. 4 days however, sounds very sensible to me as a change of pace.
@@commonsense5188 yeah exactly as a big fan of UPx2 split the x4 Fb wasn't hard for me at all.. but I had results I was looking for + even if it's x4 I arranged it in order to not train a groupe of muscle more than 3x times a week and the small muscles 2x .. like this I have a fun time in the gym ...
I’ve been doing full body 4x a week and can say that every pro you listed is true. I’ve been way more motivated to workout and can give 110% on every exercise
Really enjoyed hearing your thoughts on this. I ran a 6 days/week full body up until recently, and the main problem for me was definitely joint pain. I avoided a LOT of this by changing up two aspects - Exercise variety and continous-days flexibility. I had a dock of six exercises per movement, whereas three were sort of hard taxing and three were sort of easy taxing. So just like you said, I filled the volume up with the easy taxing ones, and if I had a day where I'd normally do for example Bench Press, but I felt that my joints were not with me, I'd just pick a lighter exercise for pressing that day, like kneeling downwards cable-presses. Since the frequency was so high, I felt that my need to maximize the potential in spite of pain was not there anymore. It was fine to listen more to my body because it was already doing a full work almost every day. I could afford to learn to listen. On top of that I also lost the desperation to never miss a workout. If I had some sudden change in plans, I felt that "Oh, I'll miss my workout. Eh, I hit it all yesterday, I'll hit it all tomorrow, and I'll hit them the day after that, and the day after that and, and, and. It made the workout concept of my life way smoother to integrate with all the rest of my life.
Muscle Head lmao right. This is a very well justified video though in all seriousness. High frequency gives you a huge amount of flexibility, just takes careful programming for fatigue management
50 yrs, I love the full body split. Lifting for almost 3 years now. Recovery is better. When I squat ( PR 160kgs), calf raises and RDLs, I don't have the energy for any more legs. I can do shoulders (2 sets) and a smaller muscle like biceps or triceps. Some leg raises and crow crane holds. That's it.. bunch of stretches and I am ready for the day. A full leg day with 20 sets knocked me out for the rest of the day. I just started instinctively and I am so glad an expert is redeeming me
Currently running 4x per week full body with a heavy push day, a heavy pull day, rest, hypertrophy push day, hypertrophy pull day. So far it's been a ton of fun to do, and I don't see myself going to anything other than FB going forward. Love it!
@@michaelchristie4756 I keep it pretty simple, with 3-5 exercises that stay consistent for each day, and some accessory work I throw in for funsies based on how I'm feeling. So it usually looks something like this: (keep in mind I've gone as low as 3x3 for my heavy days, and as high as 3x15 on my hypertrophy days, but right now I'm kind of in the middle of those) Also keep in mind when I say "Accessory work", I'm usually talking about some isolation exercises to target arms, lower legs, shoulders. So curls, lat raises, tib raises, calf raises, etc) NOTE: I target RPE 8-9 for all of my working sets. I don't ever go to all out failure unless I'm doing a timed AMRAP set for fun. Monday: HEAVY PUSH -Squat 5x5 @ RPE 8-9 -Bench 5x5 @ RPE 8-9 -Barbell OHP - 5x5 @ RPE 8-9 -Weighted Dips - 5x5 @ RPE 8-9 -Accessory Work Tuesday: HEAVY PULL -Weighted Pull ups 5x5 @ RPE 8-9 -Barbell Rows 5x5 @ RPE 8-9 -Nordic Curls (no weight here, but I do 3 Sets of 5, holding as long as I can on the way down, and exploding up with as little pushing assistance as possible) - Deadlift 5x3 @ RPE 8-9 Accessory Work Wednesday : REST Thursday: HYPERTROPHY PUSH -Squat 3X12 @ RPE 8-9 -Bench (flat or incline) 3x12 @ RPE 8-9 -Dumbbell Bench (flat or incline, opposite of the barbell Bench) 3x10 @ RPE 8-9 -OHP 3x12 @ RPE 8-9 -Bulgarian Split Squats - 3x10 each leg, RPE 8-9 -4 Sets of pushups to failure (I usually end up between 90-120 pushups total, depending on how I'm feeling) - No accessory work this day, I'm usually wiped by the end of the workout. Friday: HYPERTROPHY PULL -Bodyweight Pull ups - 3 sets to failure -Dumbbell Rows - 3x12 each side RPE 8-9 -Deadlift - 3x10 @ RPE 8-9 *ALTERNATIVE - Deadlift AMRAP for 2 minutes @ 1.5x bodyweight -Face Pulls - 3x15 with resistance bands -Accessory Work Sat/Sun - REST Hope this helps!
@@2121Maxx2121 ohhhhhh ok awesome man. Thank you so much. This really helped me a ton schedule a program like this. I’ve also thought about something similar to this but didn’t know how to structure. Thank you for giving such a detailed explanation! I run full body with 7 exercises but may run this in the future if full body takes too much time out of my day. Have a great day!
Push pull legs just felt bad. You nailed it when you said that by the time you get to the last exercise you're physically unable to do it properly/enough.
Been doing FB x5 for 8 months now. My gains are the best they've ever been. I really enjoy this split! I'm conastanly sore though. Not DOMS, but I can feel my muscles are not recovered ... ever! Even though I do deload and try to stay within RPE 7-8. Btw, I might be genetically impared as well as I my legs still felt sore a week after doing a leg day - either that or we put in the effort ... But all in all a very good programme. Would definately recommend it.
So I've actually been running this type of split for years - I've never done upper/lower or push/pull so it's all I know. Given the concept of sets per week as opposed to sets per workout, it's actually been incredibly effective. The joint soreness (I have small joints) and having to cut sets short is true, but it's a very adaptable kind of split and the best part is that it ensures you cover everything. Life happens so it's easy to miss a beat with a push or pull day - same with an upper or lower. Full body ensures that every muscle group gets trained no matter what which is why I prefer it. Sets per week also hedges out any hit you take on having to cut a workout a bit short. It's nice to see this articulated - I've always tried to explain it to people but they never quite grasp the concept because of conventional wisdom.
The best thing about full body split is that you can easily focus on your weak body parts by adjusting the number of sets and the order of exercises, and also you can put much more intensity in each exercise cause your muscles get much less fatigued each day. You just need to adjust the total week volume for each body part. And you can also change exercises from one day to another. Another good thing is that you don't need to rest so much between exercises, so you end up doing a higher volume in the same amount of time. It's been working great for me!
I would consider myself about an intermediate lifter after a little over a year training. Since I started lifting I ran a PPL split and it really worked well, made huge progress but as Jeff mentioned I’d always feel so fatigued on certain muscle groups by the end of the workout. I’m on week 2 of the Full body program and the progress has been unreal within 2 weeks. My workouts are so much better now as I’m able to put complete focus on one muscle at a time. Not to mention the full body pumps are sick, feel like a fucking Ox after full body workouts, with a sick leg and chest pump going at the same time. Great video Jeff and even better program, keep up the hard work 💪🏽.
I have made my own Full body workout program and I am also really really enjoying it. I agree with all of the points you made. Thank you for Introducing this split to me. It has made a genuine difference in the way I think about training. Thank You!
Here's a way to shorten your daily full body workouts Jorf. When resting between your working sets, do the warmup sets for the next exercise, or superset your working sets with a lighter antagonistic movement.
I wish I have seen your comment earlier. I have been spending over 2 hours each day to do my full body split for a few months. It was really time consuming. I just recent thought of switching to supersets and my workouts have been under an hour and a half.
Have to agree with all positives here. I've just started doing this training program and I'm LOVING it. Less soreness, fewer overwhelming sessions, great recovery, less CNS stress as the week progresses... it's going really well. Haven't incurred any of the negatives yet, but I find anecdotal data - whilst subjective - very useful. Keep up the great content Jeff.
I'm currently doing a 4 day/week full body program and have been loving it! Having the intra-session volume be a little lower while weekly frequency is higher has me feeling really good and enjoying each workout!
Fantastic video. This split is absolutely deadly as long as you can resist the urge to chase the dragon and keep your sets in check. Lots of warm up reps help me with that.
Thank you for this workout. Switched to this workout after following an olympic weightlifting routine. After my first week my whole body was sore af!!! Greatest feeling ever.
THis has been a game changer for me! i started doing this type of training after watching your last video and im LOVING IT! and im seeing massive results in just 3 weeks! thanks for sharing! love your channel.
True. I started doing full body workouts recently and so far I love it! But it does feel a bit weird to not go ham on chest for example and limiting myself to only 1 exercise, 2 on tuesdays when I focus more on chest but still do full body. But at the same time it makes the workouts feel much more enjoyable bcuz of the variety. One thing that I've noticed so far is that I don't feel nearly as fatigued at the end of my workouts even tho the total number of sets are the same or even higher compared to when I did push, pull, legs and thats great! Feels like a pretty natural way to train to be honest.
@@jadecleveland865 look up the article "the best damn workout for natural lifters" by Christian Thibodaux. Explains the science on why natural athletes need to train differently than enhanced athletes. Completely changed the game for me 5 years ago. Ever since all of my workout programming has been high frequency and I have made better gains and progress the last 5 years than the previous 15!
same here. frequency training just feels right to me. people bitching about not enough recovery, joint stress, etc. forget this is how animals survive in the wild, you dont get to give your muscles a break when its about survival.
Really like his program although have to adapt some exercises due to lack of equipment. I don't think people will appreciate how much it improves the quality of sets near the end of a routine until they experience it for themselves 🔥
I would always skip leg day so honestly this has been great so far. I only have dumbbells and bands so the amount of exercises i can do are limited but as an intermediate lifter retraining after losing a ton of progress this has been pretty fun.
I got your full body program and I am loving it, I second the faster recovery, the ability to finish focused on all sets and appreciating the full body pump. You made a great program that really does not make you feel any joint issues.
I just started w/ my own 5-day full-body program. I'm not doing anywhere near the kind of weights and intensity you are, as I am 57 and dealing with rebuilding from some pretty serious surgeries, but I am looking forward to seeing how things go.
Compare your past self to your current self is my biggest tip rather than yourself with someone like Jeff. Wish you the best, mate. Keep fighting the good fight.
@@leedleleedle6824 Interesting to see this comment from 6 months ago. I stopped the 5-day full-body program after a month. Couldn't do it. Back to 6-day, twice a week split. CHest-back, arms, shoulders-legs. Abs every day. I use resistance bands now as well, probably over 90% of exercises I do without weights at all. I'm in the best shape of my life, and my pain levels are almost at zero.
@@johnjperricone7856 you’re an inspiration, brother. Glad to hear you’ve adjusted to your own liking and are still seeing progress. Keep it up, you’re motivating me to stick to my own routine.
If I had the time to go to the gym 5x a week, I'd be all over this program. It sounds phenomenal. Really love how thoughtful and well presented your videos are!
Because of you, I've been doing full-body 4x a week and I never felt better. In other splits, I couldn't put all my strength into every second exercise of that specific muscle but with fbw, I can push harder than ever. Thank you so much!
This is a great program. I bought the program as soon as the video announcing it came out. I have been training 13 years this year. I have done all the splits you mentioned but this one is so great. For me personally I think it's because I can enjoy each muscle's designated exercise for the day. And you're right about the novelty aspect, It's pretty cool doing something so weirdly new and not having the leg shakes after walking out. I'm personally enjoying this routine. I think I'll run it twice with a full 1 week break in between. Thanks for the awesome programming.
I'm at the end of week 3 of your full body program and I love it so far! Everything you just mentioned has been my experience so far almost exactly. Over the years I've tried many splits and always end up back on a push/pull/legs but I'm really loving this. Thank you and please keep up the great work we all appreciate you.
Excellent video Jeff! From January I started Full body 5/7, so it's very similar to what you doing. My thoughts about it - exactly just like you said - every single point. :) I feel I have Wolverines regeneration with this adaptation to daily training. Plus, I can hit my near max weight once in a while by having lighter day now and then.
I just finished week one of this split, and I'm loving it. Not ever having to do a full leg day is a huge plus! My legs also feel stronger already. I also don't feel as fatigued later in the day despite working hard. My whole body feels worked, but nothing is fatigued. And I don't crash and feel the need to nap in the afternoon. Not that it's bad to nap. I just hate feeling like I have to.
Do you really make 1exersice per muscle per Day? Like legs for example... Monday the Front side thuesday the back side? I am really corious, would like to hear From you
@@danielhollbacher9641 The challenge with high frequency full body is you need to have an intimate understanding of programming to pull it off well and reap the benefits. That necessitates a strong understanding of your own body in how it responds to a variety of training variables, as well as a strong pragmatic understanding of periodization and programming. In order to set up the split, you select muscles you’re interested in training with a priority. You select a number of exercises for each to plug in each day based on their stimulus magnitude, joint angle, intensity, ect. With the understanding of how these may impact each other, you divide the exercises across the days based on your ability to recover and with enough variety to minimize joint stress through overuse. Excercise rotation can be outo-regulated or scheduled. For example, if you do an exercise like a squat the first day, you may choose an easier exercise to recover from with a different angle of pull like a leg extension the next. You plug in the exercises, then divide the volume the week, and select an appropriate proximity to failure for each exercise so that you can recover day to day without prematurely overreaching. This training period is called an accumulation period in hypertrophy training mesocycles. A mesocycle tends to span 3-8 weeks in length and are followed usually by a deload. Your target volume will probably fall within the 2-5 excercises per muscle per day on a 5 day split (10-25 sets per week). Start at the low end, and build up week to week until you reach your limit. Then Pull back into a challenging but manageable zone and continue for the rest of the meso , or alternatively repeat the cycle of building up volume and deloading in perpetuity as a periodization method. The benefit of the latter is that the method of progressive overload being applied is volume accumulation, which is likely the best proxy for muscle growth based on hypertrophy research. Additionally, your maximum adaptive volume is a moving target based on novelty, which increases with the accrual of adaptive resistance which occurs over a meso. This kind of periodization is advocated by those over at reinsurance periodization. For each excercise select a progression method to allow for adaptation. (Add reps until you reach rep target then add weight, add weight when experiencing a drop in rpe, ect.) Progression in weight should not be forced and should come eventually as a result of productive training. Weight jumps are not the goal of hypertrophy training, just a byproduct and a means of controlling volume and intensity.
Heya, Jeff. I bought your program. So far, it's excellent, and I don't regret the purchase. Background: 30 years old, and I've done full body workouts 3 days a week for ~2 years, off and on. Sometimes I took breaks to have fun with gymnastics rings, squats using stones, etc. Caveman routine. I intend to write a more precise review for the reddit fitness forum a few weeks after Lunar New Year (working in Vietnam atm, so everything's shut down). So far, I've accomplished 2 weeks with this plan. In addition to the points you made in your video, I'd add that your routine is very comprehensive compared to other full body plans I've tried-- especially the shoulders. I did some shoulder work before, but your selection shoulder exercises are phenomenal, and I really can't see myself going to another routine for a while. Granted, that soreness phase is rough, but I call it growing pains and success. I'll probably re-arrange some exercises from day 3 onto every remaining day, but maintain the weekly volume. That's because the only thing I don't like about this routine is the time investment, even though there's some flexibility. I'd recommend any intermediate lifters to purchase your new routine if they're willing to hit the gym 4-5 times a week for 1.5-2 hours each session. Thanks for the good product.
Thank you Jeff! Since your last video, I have switched to a 4 day full body split from a 4 day U/L Split. I loved the Upper Lower Split I've ran before but sometimes I skipped a lower body day, due to feeling fatigued from work or a lack of discipline. Not having to do a full leg day is a blessing and I've noticed great strength gains in my legs over the last 3 weeks. Even though my diet is not the greatest (often eating less calories than I should), I'm still progressing in all of my lifts, which is absolutely crazy to me. I can absolutely vouch for the increase in execution quality per set, especially near the end of a workout. On Lower body days, my hamstrings were absolutely fried when I got to the last two excercises, which directly affected the quality of those sets.
Today I was soar and tired. I didn't feel like waking up to work out, but I reminded myself, this is going to happen for a little while and that I have to trust the process. I started doing 5 days a week about a month ago. My bench has increased 20lbs from when I started. My my deadlift increased 35lbs. All of my lifts have increased actually. Now I'm spending more time focused on lifting and less on drinking. I'm concerned that my body will wear out and I'll get an over use injury. As long as I keep leaving my ego at the door and stay away from the RPE 9-10 range, I hope I keep moving forward.
YES, I absolutely love this, every other routine I feel bored at the gym, as if I'm just not doing enough. And in my experience when I have one day dedicated to say, arms, I can't go as hard with each individual activity. But doing bench one day, then curls the next day, etc., etc., I can just keep going and really work that muscle.
@Shane Brad I like both. I follow Greg advice about training harder and hitting the body parts twice or three times per week and also not to bulk but I also follow Jeff upper and lower split and the combination of exercises he proposes for neck, traps and forearms development. Listen to both and take the best of both. I think that's the way to go.
I have a really big problem with leg soreness in the gym, but I have never thought about just doing 1 leg exercise a day as a part of my regular routine... good shit man thanx
I do a FB split 3 times a week. It's really manageable, even when feeling like a slump sometimes. There's always at least one thing you're looking forward to in the workout!
I run M/W/F: chest, back shoulders(2exer per part for 8-15rep); Tues: Quads/bis; Thurs: Hams/Tris. Low emphasis on bis/tris since...well its redundant upon redundant being basically trained already M/W/F.
That's a great split, frequency and overall volume for a natty mate. What Jeff suggests is far too much. Throw in a relatively physical job and it's just plain nonsense.
I'm one week 3 of your program, I'm coming from doing 5x5 splits and heavy bro-splits where I focused all the compound movements. I am loving doing full body every day. I don't feel whipped after each workout and my form is the best it's ever been!
I started off doing full body workouts in my teens back when i first starting lifting (mainly as i didnt know any other split or in fact anything really) I grew bigger and faster than most but i think this was genetic. I eventually took to bro splits and started growing more so they have always been my default over the years since. Ive gone back to full body now and then for a change but ultimately whilst i increased strength with frequency i found the quality of muscle was different. For me at least full body felt more of a pump workout and that so much as taking a week off showed diminishing gains, as opposed to other splits where you are hitting the muscle with more volume per workout and allowing longer recovery
@@IWantToStayAtYourHouse Ive done PPL at times over the years but if working frequency (twice a week each muscle group) I prefer an antogonistic split. (working opposing muscle groups in a workout such as chest and back) PPL i find takes alot more fine tuning and playing around with to make sure you're hitting each muscle group with enough volume and intensity per week whilst allowing for recovery. comparing such to say a bro split where i can hit more volume per muscle group plus more recovery as well as shorter workouts
I'm approaching week 4 of the full body program and honestly it's been a really enjoyable experience. It's hard to explain to people at the gym, but I've really enjoyed it. Day 3 is definitely my favourite starting with the weighted pullups and humble rows. Really recommend others try it who are apprehensive.
I remember about 30 years ago I tried a program very similar to this called Serious Growth by Leo Costa and later the Big Beyond belief training manual. I n several phases, you trained full body several times per week and then dropped the volume in the 4th week to supercompensate. It was how I achieved my greatest level of success. I have tried other things but none came close to the level of success I had on their 2x per day program. I even had a guy from the wrestling team in college look at what I was doing and said, "That bulgarian stuff is controversial". "You could hurt yourself doing that." I wondered where he got that info because most experts in magazines including Dr. Yessis gave approval of their program. Later in the summer, a teacher in class and wrestling coach (who answers bodybuilding questions including telling people aminos are worthless) said "I garauntee you bb are not training the same muscles everday.....if they are , they are increasing their risk of injury". Now I knew where people were hearing this. I asked this question in a newsletter and Mr. Costa answered it by saying"Most "instructors" are greenhorns because they don't read the latest research. They just parrot what other greenhorns tell them." Keep on the right track Kel. Let the greenhorns spout their bullpucky all they want. Their physiques will look the same, or get even worse as time goes on. You however will be seriously laughing in the end." Now years later, hf training is commonplace and common knowledge. Just look at articles by Chad Waterbury, Christian Thibideau and Steve Justa's singles routine. I will definitely order your routine this year. My only question would be, do you train 24/7 like this or are their deloads where frequency is reduced and gains are realized? That is the oly difference in those programs because freq was increased gradually for 3 weeks and then dropped to three times a week to promote increased growth.
And no, I have never had any joint stress because your'e doing higher reps(they varied) and training backed off and ramped up in cycles.....no joint stress at all. None.
@@BloodMoneyy No six days but AM was chest, back, bis, calves and PM was tri, delt, thigh and 13-15 reps day 1 and 2, 10-12 on day 3 and 4 and 8-10 on day 5 and 6 and did three weeks and then it changed to every other day and boom, gained average 30 lbs on squats and leg press and 20 lbs on chest and back exercises over next two weeks or so. That is old program and public domain now and you can find on net for free as a download.
Great review ! Science based ! Some people ignore some papers about muscle activation or say that they aren't good enough...but they lack of knowledge and ignore the evidence. For me most of them are afraid to do something new. Great initiative ! thumbs up ! Subscribed!
@@memz5028 Thats really bad advice, HIIT is like a combo of cardio and strength training which is really bad for your recovery. Regular cardio burns more calories anyway
2 weeks into the program and to be honest i really like it. The only thing i dont like is that on the program there isnt room to writte down reps/weight for each day. I would re adjust the notes and i would put reps/weight. The reason why we dont need the notes how to do a excercise is because you have links listed at the bottom for those who dont know how to perform an excercise.
Every time I go to the gym people ask me “are you still doing full body? How’s it going?” So I figured I’d make a video explaining my personal experience and thoughts so far to keep you guys in the loop! Once I finish up with the Science Applied series I want to do more training vlogs as well to show some more of the “in the trenches” perspectives from me as well! Hope you all have a great weekend 🤜🏼
Ur mum gey
@@AeriaOris jeff pls do on on bfr protocoal pls
Bfr protocoal
@@ajithsidhu7183 im not Jeff
@@AeriaOris sorry was 4 jeff
Jeff: I'm not saying this one is definitely the best.
Internet: Jeff said this one is definitely the best.
Daniel Kanewske reddit in a nutshell
100%
he did say that tho
I read it As Jeff Seid, that fitness model guy
Jeff always ends his point with “but always go to whatever split/movement feels and works the best for you” and people still get it all wrong lol
I just hit a new pr of 185 on benchpress! Im so proud
Good job. Keep pushing!
Thanks!
Great job man! Keep pushing. You'll be at 200 in no time.
Not in kg. In lbs, lol. Im 156 pounds and been lifting for 4-5 months
That's pathetic
Job interview: Tell us about your weaknesses
Jeff: Well here are my cons, but really if you spin it the right way you could considered them strengths
Basically my strategy whenever I go in to an interview, too.
haha....
JackgarPrime How would you do that? Example?
-i get stressed too easily
-forces me to work harder and get my work done in a timely matter
-obvs add more points and make it sound better
@@Kenan-de7uv Your strengths are your weaknesses and vice versa (not all of them), the interview part is the selling yourself part.
Currently on 5-6x a week FBW, never felt better, never looked better, never recovered better. Its awesome!
Have you made any progress yet
So how you were going with it?
What’s your workout schedule ?
What is the meaning of life and where is my dad these days?
Why when and where ?
Please make a "How To: Pose" Video! Knowing how to flex and pose, helps with the mind muscle connection, and the other way around.
FNHot bump! I can’t pose for $hit lol I still
Can’t flex late
For me, not making a tense face is the hardest part lol
@@adamwilson301 we were talking about this in the gym today. My friend say Jeffy Nips wont do a pose video because he cant use it to sell his programs, but I dont think Jeffy is like that.
@@bebop504 haha, lifting faces are sexy, embrace it! =)
@@FNHot true that
I've been doing full body workout for more than a year now and there's no way I go back to other splits. Feeling a mild soreness/fatigue all over body is the pleasant feeling.
Has full body daily given you more gains than other splits?
@@Macaelin I cannot say that. My progress has been about the same. But it feels much better after workout sessions and during the week.
Yeah, that is correct. The soreness is spread equally and it's a different type of soreness. More like a constant pump since you train everything at once pretty often in a week. The progress is somewhat the same, I'd agree. Once you reach intermediate stage you are around 80% of your size potential anyway. But full body 5-6 times a week is more enjoyable to me than hitting legs alone or any other body part alone. Plus spreading the weekly volume on many days rather than 1-2 allows to focus better on each set with more freshness.
@@NLLeFa 100%. Hammering 1-2 body parts in a session is just gym bro obsession.
@@jvm-tv Yeah, I don't imagine myself doing bench press, the incline, then dips and flyes. I'm about done after 4 sets already. The rest is half assed. However, I can pretty well perform bench, squat and row in the same workout. It's tough, but different body parts allow that.
I could see 5x a week training being much better for someone with a home gym. Driving, walking or taking a bus that much more would really add up, but the benefits are there. I do full body 3x a week and I agree with your summery.
Yeah, that is something true.
Getting to the gym can be annoying for some people. My closest gym is on my drive home, so it adds no time, hence I go 5 days a week. The second closest gym is 20-30 minutes out the way, if I had to go there, there is no chance i'd go 5 days a week.
@@WhatIsItToBurn my gym is a 1 minute strole door 2 door. Not bad at all tbh 😊
My closest gym is 4 km away. 50 minutes walk , which is 5000 steps or a 15 minues cycle ride.
Both of that is needed for a good physic, so :D . . .
@@tacuska7
Good on ya. Full body is also beneficial in that you don't have a grueling leg day that makes the small hill on the way home impossible. xD I'm just starting out at home with bodyweight dips/pullups and some dumbells, but a gym would be in my near future if things take off. Biking is the only way for me to get places, so 6km each way, it would be. Zone 2 cardio is great for you, anyway.
@@mikafoxx2717whats the full program
Found out that full body suits perfectly when trying to loose some weight. The full body activation seems to spend more overall energy without completely exhausting one particular muscle group.
Lol I noticed that too I actually start getting hungry once I get to the 4th or 5th body part, but I love it in general
I just finished my 8th week of this program and I must say that it is my favorite spilt so far. I noticed significant strength gains and size gains. It’s also easier on my body and I look forward to going to the gym everyday
Do u have dedicated strength exercises for certain days?
In a couple years everybody is gonna be doing nothing but full body. The quality of the reps are so good it feels like you're a gymnast with the level of body control you have. The increase in amount of weekly quality volume to other splits is simply nothing short of incredible for natty lifters.
Agreed 💯
Struggled forever getting stronger with ppl now with full body within a month All my lifts have increased by a good bit I like it so much better and good results so far
What you describe is spot on. I believe the term is neuroplasticity.
cringe
I been working out since 2006 and just started full-body and love it.
Jeff,
Thanks so much for all you do. I'm a 60 year old ex-Marine and I have always been involved in fitness, Full Contact Martial Arts, Weigh Lifting, Running, Outdoor Activities, Kayaking, Mountain Biking, Hiking, Splitting Firewood, etc... I still train and I am still very active to this day. I have used lots of training regimens, German Volume Training, Split Routines, Full Body 3x Per Week, etc... Most recently full body 3x, because I'm getting older and thought it best, but...
After watching your videos I have adapted this training style after being inspired by you, and let me tell you I have been pleasantly surprised. I thought at my age I would be over training, but I'm not. I feel the best I have felt in years.
My workouts are all full body, but I listen to my body and rotate heavy compound exercises in with lighter isolation exercises on back to back days. I also stick with only 2 sets for each exercise and do a progression where every 9 weeks I start out with lower weights and higher reps (12 reps) to higher weights and lower reps (6 reps). So far it's working out great. Thanks again for sharing your knowledge and the science to back it up. Keep up the good work.
Wish I’m still able to train when I’m 60, respect
I ran your PPL program, your Upper/Lower program, and am now starting week 4 on your Full Body program. I have to say I enjoy the full body much more. I was a bit skeptical but I enjoyed your other programs so much i decided to give it a try. I’ll also add another PRO. Since I’m not lagging during my workouts (i.e not wanting to get started as quickly, say, on lunges after squats) I tend to push harder throughout the entire workout. In doing this, I’ve noticed I’ve been getting a serving of cardio during the workout. Keep up the great work Jeff. You’re my go to channel on here for fitness.
Richard Mann appreciate that feedback man! I’d honestly say the same thing. Out of my PPL, UL and Full programs, I’m enjoying Full the most! Keep killing it
Jeff Nippard on a side note, I picked up a Rise lever belt a few months ago. Top quality for sure. Thank you for the introduction to Rise. Everything I’ve received has been top notch.
Whats your pov on Upper / Lower vs PPL split?
I’m at 4th year of training and I been doing push pull legs and it’s been helping a lot. Actually I would say there’s not a best split. Just pick what’s best for you and stick to it, and you’ll see results. ✌🏾Btw thanks for this video Jeff.
Kyky Fit I like the tbol in the morning test p at lunch then gh at night spilt
I agree. Just chose something that you enjoy and motivates you but simple enough that it's easy to steadily progressively over load and measure progress each week . So I do PPLPPL and when bulking just try do add another rep or hit a higher weight at my usual rep range each and every work out on one of the two major lifts I do each day so either try do some sort of pb on bench or OHP or on pull day pb on weighted chins or rows. Then after those two I just mess around doing what I fancy within the ppl structure
Kyky Fit would you have a link for a routine? I’ve been using the “Thor” workout since June and while it was better than what I had been using, I’m starting to plateau. Basically it is a 5 day routine, one muscle group a day, Terms like splits and push pull is foreign to me lol
@@Wakeywhodat Google Push-Pull-Legs for more information, but the basic idea is that you do anything that involves pushing on day 1 (chest, shoulders, triceps), pulling on day 2(back and biceps) and legs on day 3. Usually 2y a week. One of the main factors why it's popular is that it's a relatively easy split to follow and it leads to relatively few workouts with muscle soreness, as every muscle has 3-4 days to rest before the next workout.
Agreed. As they say, the best split is the one you can follow. I think the motivational factor Jeff mentioned is actually very important.
I'm also rocking FullBody5Days training because of u and literally loving it 😍 i trained for 4 Years and literally tried out every possible splits from worst to best but never tried this one before. Thnx for sharing this amazing new split! Week 3 completed
how did it go for you?
Jeff: “Is the flexing room open?”
Gym employee: “No, but the cycling room is.”
Lol
The steroid injection booth just got bleached.
I would like this comment if it wasn‘t ob 187 (Ich grüße meine Oma)
@@heldenhonig6505 dude what does that even mean
@@parkerkooima9501 it's a famous rap group here in germany
Actually a fitness youtuber worth watching
Luke Kingdom athlean X?
Him and jeremy ethier
3 J's: Jeff, Jeff & Jeremy
I didn’t know jeremy yet, will check him out
Check out Ryan Humiston
Pairing this split with sport(s) as part of your standard weekly routine! This is a huge benefit I haven't seen many people talking about.
For example: I personally go to the climbing gym 2x per week and skiing 1-2x per weekend. I would often plan to lift on those days, but maybe half the time found the prospect of a full upper/lower workout after sport to be too daunting and would skip it. With this program I can easily consider climbing to be the "upper" part of the day, throw in some squat and/or GHR and done! Skiing = "lower" + bench and pullups = full body done. Pair this with 3 dedicated heavier lifting-only days and you have a pretty comprehensive equivalent of 5-6 full body days and much more enjoyable lifting + sport days.
This could easily be applied to other common weekly sporting activities such as swimming, pickup basketball, biking, baseball/softball leagues, etc.
Iv been training for 3 years, i JUST switched to full body days last week. It felt so unnatural. Im so glad i watched this! You are so right on the motivation
just*
Two things have really stood out to me so far. 1. I agree it’s much easier to get a pump than I would’ve thought and 2. The late workout reps are stronger and better quality than before 💪🏼
The " pump" is a load of nonsense for the natural trainer.
No full leg day has been a huge pro for me. I'm not dreading the full leg day ALL WEEK anymore.
I'm over here enjoying a upper lower split because it lets me hit legs 3 days a week
the dreadfulness is real
Grow a pair.....of legs ..
It always reduce to weekly volume, aswel as with diets to lose weight, all of them reduce to caloric deficit.
@@Joel-iz6zr you're a sick masochistic bastard. Nice.
I'm 38 and have been training since I was 16. This is the first time I've ever tried full body, and the excitement factor is definitely there.
How did it work for you, still on full body routine? I'm 37 and full body 5x per week sounds kinda hard to recover...
I’m currently running Jeff full body routine. My bro split workouts averaged 1:15 mins and so far I’m averaging around 45 mins with these workouts. (Neither of those times including initial warm up). Great program and throughly enjoying it so far!
Just completed week one of Jeff’s full-body workout and I have to say it was a nice change and I’m looking forward to the next 9 weeks!
How did it go??
For someone who loves leg day, I like doing it better more frequently!! This program is a GEM.
based on jeff's 5x fullbody I ve arranged mine on 4x days .. and it's amazing too 😍
A far more sensible approach.
That's exactly what I thought would be a great middle ground. The old school 3 day a week FB programs don't do it for me, as I like the discipline of having to train daily, or almost daily and having a home gym limits a lot of the true isolation stuff I can do, so trying to program FB 5 days a week, which wold require the appropriate amount of isolation work to give some of the compounds a break, seems like a pain in the ass. 4 days however, sounds very sensible to me as a change of pace.
@@commonsense5188 yeah exactly as a big fan of UPx2 split the x4 Fb wasn't hard for me at all.. but I had results I was looking for + even if it's x4 I arranged it in order to not train a groupe of muscle more than 3x times a week and the small muscles 2x .. like this I have a fun time in the gym ...
@@shearer567 sorry man , didn't understand what u want to mean ..
Can we get an entire video of Jeff saying "bar" and "train hard"
Please
And vague
@BidenEpstein2020 hmm
@@adamek9750 why
Also maybe "don't stop" and "daddy"
I’ve been doing full body 4x a week and can say that every pro you listed is true. I’ve been way more motivated to workout and can give 110% on every exercise
Did you got some hypertrophy?
@@rodrigosouto9502 Yes I did! And honestly I've never felt better in the gym.
full body training and full beard growth I like this new look
MarcosACantu haha thanks!!
Really enjoyed hearing your thoughts on this. I ran a 6 days/week full body up until recently, and the main problem for me was definitely joint pain. I avoided a LOT of this by changing up two aspects - Exercise variety and continous-days flexibility. I had a dock of six exercises per movement, whereas three were sort of hard taxing and three were sort of easy taxing. So just like you said, I filled the volume up with the easy taxing ones, and if I had a day where I'd normally do for example Bench Press, but I felt that my joints were not with me, I'd just pick a lighter exercise for pressing that day, like kneeling downwards cable-presses. Since the frequency was so high, I felt that my need to maximize the potential in spite of pain was not there anymore. It was fine to listen more to my body because it was already doing a full work almost every day. I could afford to learn to listen.
On top of that I also lost the desperation to never miss a workout. If I had some sudden change in plans, I felt that "Oh, I'll miss my workout. Eh, I hit it all yesterday, I'll hit it all tomorrow, and I'll hit them the day after that, and the day after that and, and, and.
It made the workout concept of my life way smoother to integrate with all the rest of my life.
*Greg Doucette has entered the chat*
Ask Dr. Swole ~braces for response video~
Muscle Head lmao right. This is a very well justified video though in all seriousness. High frequency gives you a huge amount of flexibility, just takes careful programming for fatigue management
Ask Dr. Swole well put man
Muscle Head 👊🏼
Ask Dr. Swole no doubt he will be watching, and thinking up some stupid response 🙄
50 yrs, I love the full body split. Lifting for almost 3 years now. Recovery is better. When I squat ( PR 160kgs), calf raises and RDLs, I don't have the energy for any more legs. I can do shoulders (2 sets) and a smaller muscle like biceps or triceps. Some leg raises and crow crane holds. That's it.. bunch of stretches and I am ready for the day. A full leg day with 20 sets knocked me out for the rest of the day. I just started instinctively and I am so glad an expert is redeeming me
Currently running 4x per week full body with a heavy push day, a heavy pull day, rest, hypertrophy push day, hypertrophy pull day. So far it's been a ton of fun to do, and I don't see myself going to anything other than FB going forward. Love it!
Hey man quick question, how do you structure that?
@@michaelchristie4756 I keep it pretty simple, with 3-5 exercises that stay consistent for each day, and some accessory work I throw in for funsies based on how I'm feeling. So it usually looks something like this: (keep in mind I've gone as low as 3x3 for my heavy days, and as high as 3x15 on my hypertrophy days, but right now I'm kind of in the middle of those)
Also keep in mind when I say "Accessory work", I'm usually talking about some isolation exercises to target arms, lower legs, shoulders. So curls, lat raises, tib raises, calf raises, etc)
NOTE: I target RPE 8-9 for all of my working sets. I don't ever go to all out failure unless I'm doing a timed AMRAP set for fun.
Monday: HEAVY PUSH
-Squat 5x5 @ RPE 8-9
-Bench 5x5 @ RPE 8-9
-Barbell OHP - 5x5 @ RPE 8-9
-Weighted Dips - 5x5 @ RPE 8-9
-Accessory Work
Tuesday: HEAVY PULL
-Weighted Pull ups 5x5 @ RPE 8-9
-Barbell Rows 5x5 @ RPE 8-9
-Nordic Curls (no weight here, but I do 3 Sets of 5, holding as long as I can on the way down, and exploding up with as little pushing assistance as possible)
- Deadlift 5x3 @ RPE 8-9
Accessory Work
Wednesday : REST
Thursday: HYPERTROPHY PUSH
-Squat 3X12 @ RPE 8-9
-Bench (flat or incline) 3x12 @ RPE 8-9
-Dumbbell Bench (flat or incline, opposite of the barbell Bench) 3x10 @ RPE 8-9
-OHP 3x12 @ RPE 8-9
-Bulgarian Split Squats - 3x10 each leg, RPE 8-9
-4 Sets of pushups to failure (I usually end up between 90-120 pushups total, depending on how I'm feeling)
- No accessory work this day, I'm usually wiped by the end of the workout.
Friday: HYPERTROPHY PULL
-Bodyweight Pull ups - 3 sets to failure
-Dumbbell Rows - 3x12 each side RPE 8-9
-Deadlift - 3x10 @ RPE 8-9
*ALTERNATIVE - Deadlift AMRAP for 2 minutes @ 1.5x bodyweight
-Face Pulls - 3x15 with resistance bands
-Accessory Work
Sat/Sun - REST
Hope this helps!
@@2121Maxx2121 ohhhhhh ok awesome man. Thank you so much. This really helped me a ton schedule a program like this. I’ve also thought about something similar to this but didn’t know how to structure. Thank you for giving such a detailed explanation! I run full body with 7 exercises but may run this in the future if full body takes too much time out of my day. Have a great day!
Push pull legs just felt bad. You nailed it when you said that by the time you get to the last exercise you're physically unable to do it properly/enough.
Your Push, Pull, Legs split blew my bench up from 295 to 315 in the first training block!
SpiritWolf2K it did lmao. I went rogue for like 1 day and hit a 1rm
Sounds like you just challenged yourself
Another pro is that if you somehow miss a workout, you don’t really “skip” a body part.
Been doing FB x5 for 8 months now. My gains are the best they've ever been. I really enjoy this split! I'm conastanly sore though. Not DOMS, but I can feel my muscles are not recovered ... ever! Even though I do deload and try to stay within RPE 7-8.
Btw, I might be genetically impared as well as I my legs still felt sore a week after doing a leg day - either that or we put in the effort ... But all in all a very good programme. Would definately recommend it.
Try reducing your volume by one set every other day for each sore muscle group.
Try to increase your water intake. It can help.
So I've actually been running this type of split for years - I've never done upper/lower or push/pull so it's all I know. Given the concept of sets per week as opposed to sets per workout, it's actually been incredibly effective. The joint soreness (I have small joints) and having to cut sets short is true, but it's a very adaptable kind of split and the best part is that it ensures you cover everything. Life happens so it's easy to miss a beat with a push or pull day - same with an upper or lower. Full body ensures that every muscle group gets trained no matter what which is why I prefer it. Sets per week also hedges out any hit you take on having to cut a workout a bit short. It's nice to see this articulated - I've always tried to explain it to people but they never quite grasp the concept because of conventional wisdom.
The best thing about full body split is that you can easily focus on your weak body parts by adjusting the number of sets and the order of exercises, and also you can put much more intensity in each exercise cause your muscles get much less fatigued each day. You just need to adjust the total week volume for each body part. And you can also change exercises from one day to another. Another good thing is that you don't need to rest so much between exercises, so you end up doing a higher volume in the same amount of time. It's been working great for me!
I would consider myself about an intermediate lifter after a little over a year training. Since I started lifting I ran a PPL split and it really worked well, made huge progress but as Jeff mentioned I’d always feel so fatigued on certain muscle groups by the end of the workout. I’m on week 2 of the Full body program and the progress has been unreal within 2 weeks. My workouts are so much better now as I’m able to put complete focus on one muscle at a time. Not to mention the full body pumps are sick, feel like a fucking Ox after full body workouts, with a sick leg and chest pump going at the same time. Great video Jeff and even better program, keep up the hard work 💪🏽.
Ian Kempton Got some questions about the split can I dm you on ig?
A year? You're a beginner.
I have made my own Full body workout program and I am also really really enjoying it. I agree with all of the points you made. Thank you for Introducing this split to me. It has made a genuine difference in the way I think about training. Thank You!
Whats the full body program?
I cant wait for the rest of the videos cause i just started doing a full body split myself ...and i always feel confident when i watch your videos ..
How did it go Tyson?
Here's a way to shorten your daily full body workouts Jorf.
When resting between your working sets, do the warmup sets for the next exercise, or superset your working sets with a lighter antagonistic movement.
I wish I have seen your comment earlier. I have been spending over 2 hours each day to do my full body split for a few months. It was really time consuming. I just recent thought of switching to supersets and my workouts have been under an hour and a half.
Such a great tip!!! Thx
What about this split...
Monday - Arms
Tuesday - Arms
Wednesday - Arms
Thursday - Arms
Friday - Arms
Saturday - Calves
Sunday - KFC
Yes?
I've done that split. With a famous bowl on Wednesday
You forgot chest and abs
Yes
Yes
Ha ha ha. Nice one.
I actually find that full body takes me a lot LESS time, as I'm able to take full advantage of supersets. I'm loving it so far!
How long does a full body workout take for you on an average day?
Have to agree with all positives here. I've just started doing this training program and I'm LOVING it. Less soreness, fewer overwhelming sessions, great recovery, less CNS stress as the week progresses... it's going really well. Haven't incurred any of the negatives yet, but I find anecdotal data - whilst subjective - very useful.
Keep up the great content Jeff.
Loving the FBW , it’s pretty much all I do now and I’ve noticed much faster gains and progress than when I was doing splits. Thanks Jeff! 💪🏽🙌🏽
I'm currently doing a 4 day/week full body program and have been loving it! Having the intra-session volume be a little lower while weekly frequency is higher has me feeling really good and enjoying each workout!
Fantastic video. This split is absolutely deadly as long as you can resist the urge to chase the dragon and keep your sets in check. Lots of warm up reps help me with that.
I like your videos much better when you show your personal experiences rather than just reading through studies. 👍🏻
Thank you for this workout. Switched to this workout after following an olympic weightlifting routine. After my first week my whole body was sore af!!! Greatest feeling ever.
THis has been a game changer for me! i started doing this type of training after watching your last video and im LOVING IT! and im seeing massive results in just 3 weeks! thanks for sharing! love your channel.
High frequency is the true mental test of "stimulate, don't annihilate." You feel sometimes you're not doing enough.
True. I started doing full body workouts recently and so far I love it! But it does feel a bit weird to not go ham on chest for example and limiting myself to only 1 exercise, 2 on tuesdays when I focus more on chest but still do full body. But at the same time it makes the workouts feel much more enjoyable bcuz of the variety. One thing that I've noticed so far is that I don't feel nearly as fatigued at the end of my workouts even tho the total number of sets are the same or even higher compared to when I did push, pull, legs and thats great! Feels like a pretty natural way to train to be honest.
@@jadecleveland865 look up the article "the best damn workout for natural lifters" by Christian Thibodaux. Explains the science on why natural athletes need to train differently than enhanced athletes. Completely changed the game for me 5 years ago. Ever since all of my workout programming has been high frequency and I have made better gains and progress the last 5 years than the previous 15!
@@fullmerfitmindandbody thanks will do!
same here. frequency training just feels right to me. people bitching about not enough recovery, joint stress, etc. forget this is how animals survive in the wild, you dont get to give your muscles a break when its about survival.
Really like his program although have to adapt some exercises due to lack of equipment. I don't think people will appreciate how much it improves the quality of sets near the end of a routine until they experience it for themselves 🔥
I would always skip leg day so honestly this has been great so far. I only have dumbbells and bands so the amount of exercises i can do are limited but as an intermediate lifter retraining after losing a ton of progress this has been pretty fun.
I got your full body program and I am loving it, I second the faster recovery, the ability to finish focused on all sets and appreciating the full body pump. You made a great program that really does not make you feel any joint issues.
I just started w/ my own 5-day full-body program. I'm not doing anywhere near the kind of weights and intensity you are, as I am 57 and dealing with rebuilding from some pretty serious surgeries, but I am looking forward to seeing how things go.
Compare your past self to your current self is my biggest tip rather than yourself with someone like Jeff. Wish you the best, mate. Keep fighting the good fight.
@@leedleleedle6824 Interesting to see this comment from 6 months ago. I stopped the 5-day full-body program after a month. Couldn't do it. Back to 6-day, twice a week split. CHest-back, arms, shoulders-legs. Abs every day. I use resistance bands now as well, probably over 90% of exercises I do without weights at all.
I'm in the best shape of my life, and my pain levels are almost at zero.
@@johnjperricone7856 you’re an inspiration, brother. Glad to hear you’ve adjusted to your own liking and are still seeing progress. Keep it up, you’re motivating me to stick to my own routine.
If I had the time to go to the gym 5x a week, I'd be all over this program. It sounds phenomenal. Really love how thoughtful and well presented your videos are!
Throw in a day off during the week...say, monday, tues, wed, thurs (OFF), Fri, sat....sun (OFF) 5x a week still
There’s a 4 day version of this workout on his website
Jeff uploads a video, I INSTANTLY like, easy science to me!⚡🔥💯
I just bought this program and starting my journey tomorrow! I will keep you guys updated with the progress! :)
Hur har det gått?
You wasted money and gave up
"TRAIN HARDER" - Little angry bodybuilder 😂
Love Jeff N's content but this is always ringing in my head when I watch these vids 😂
Dude, that little man is way bigger and 2x more experienced than jeff. Both may be right
@@CarlosPerez-nt5md They are both great. 🙂
The only gym guru worth listening to
Great video, Jeff. You look like your getting leaner and adding size. Awesome! Will be running a similar split starting at the end of this month.
317cferreira thank you!
Because of you, I've been doing full-body 4x a week and I never felt better. In other splits, I couldn't put all my strength into every second exercise of that specific muscle but with fbw, I can push harder than ever. Thank you so much!
Y'all noticed that kiwi cushion on the couch?
you know about jeff and kiwis, right?
@@omp365 ofc I do, Jeff's love story with this super fruit made me try it out
BSJBrandon me too im eating 1 or 2 per day since then
This is a great program. I bought the program as soon as the video announcing it came out. I have been training 13 years this year. I have done all the splits you mentioned but this one is so great. For me personally I think it's because I can enjoy each muscle's designated exercise for the day. And you're right about the novelty aspect, It's pretty cool doing something so weirdly new and not having the leg shakes after walking out. I'm personally enjoying this routine. I think I'll run it twice with a full 1 week break in between. Thanks for the awesome programming.
If you look very closely at 0:00 you can see that the video is starting.
Holy God you're right!
You have pretty much moulded my routine/training for the past year and a half and I've got to say I always enjoy watching your videos.
Looking forward to Greg Doucettes response to this! 😁
Switched to 5x full body 2 years ago and it's definitely a great way to train! Thanks for this nice synopsis of the main ideas.
Jeff ur a beast and a blessing to the fitness community! Thank you
I'm at the end of week 3 of your full body program and I love it so far! Everything you just mentioned has been my experience so far almost exactly. Over the years I've tried many splits and always end up back on a push/pull/legs but I'm really loving this. Thank you and please keep up the great work we all appreciate you.
Excellent video Jeff!
From January I started Full body 5/7, so it's very similar to what you doing.
My thoughts about it - exactly just like you said - every single point. :)
I feel I have Wolverines regeneration with this adaptation to daily training.
Plus, I can hit my near max weight once in a while by having lighter day now and then.
What always impresses me about your videos is that you seem like a genuinely nice dude with 0% gym-bro. Keep on keeping on.
I just finished week one of this split, and I'm loving it. Not ever having to do a full leg day is a huge plus! My legs also feel stronger already.
I also don't feel as fatigued later in the day despite working hard. My whole body feels worked, but nothing is fatigued. And I don't crash and feel the need to nap in the afternoon. Not that it's bad to nap. I just hate feeling like I have to.
Do you really make 1exersice per muscle per Day? Like legs for example... Monday the Front side thuesday the back side? I am really corious, would like to hear From you
@@danielhollbacher9641
The challenge with high frequency full body is you need to have an intimate understanding of programming to pull it off well and reap the benefits. That necessitates a strong understanding of your own body in how it responds to a variety of training variables, as well as a strong pragmatic understanding of periodization and programming.
In order to set up the split, you select muscles you’re interested in training with a priority. You select a number of exercises for each to plug in each day based on their stimulus magnitude, joint angle, intensity, ect. With the understanding of how these may impact each other, you divide the exercises across the days based on your ability to recover and with enough variety to minimize joint stress through overuse. Excercise rotation can be outo-regulated or scheduled.
For example, if you do an exercise like a squat the first day, you may choose an easier exercise to recover from with a different angle of pull like a leg extension the next.
You plug in the exercises, then divide the volume the week, and select an appropriate proximity to failure for each exercise so that you can recover day to day without prematurely overreaching. This training period is called an accumulation period in hypertrophy training mesocycles. A mesocycle tends to span 3-8 weeks in length and are followed usually by a deload.
Your target volume will probably fall within the 2-5 excercises per muscle per day on a 5 day split (10-25 sets per week). Start at the low end, and build up week to week until you reach your limit. Then Pull back into a challenging but manageable zone and continue for the rest of the meso , or alternatively repeat the cycle of building up volume and deloading in perpetuity as a periodization method. The benefit of the latter is that the method of progressive overload being applied is volume accumulation, which is likely the best proxy for muscle growth based on hypertrophy research. Additionally, your maximum adaptive volume is a moving target based on novelty, which increases with the accrual of adaptive resistance which occurs over a meso. This kind of periodization is advocated by those over at reinsurance periodization.
For each excercise select a progression method to allow for adaptation. (Add reps until you reach rep target then add weight, add weight when experiencing a drop in rpe, ect.)
Progression in weight should not be forced and should come eventually as a result of productive training. Weight jumps are not the goal of hypertrophy training, just a byproduct and a means of controlling volume and intensity.
Heya, Jeff. I bought your program. So far, it's excellent, and I don't regret the purchase.
Background: 30 years old, and I've done full body workouts 3 days a week for ~2 years, off and on. Sometimes I took breaks to have fun with gymnastics rings, squats using stones, etc. Caveman routine. I intend to write a more precise review for the reddit fitness forum a few weeks after Lunar New Year (working in Vietnam atm, so everything's shut down). So far, I've accomplished 2 weeks with this plan.
In addition to the points you made in your video, I'd add that your routine is very comprehensive compared to other full body plans I've tried-- especially the shoulders. I did some shoulder work before, but your selection shoulder exercises are phenomenal, and I really can't see myself going to another routine for a while. Granted, that soreness phase is rough, but I call it growing pains and success.
I'll probably re-arrange some exercises from day 3 onto every remaining day, but maintain the weekly volume. That's because the only thing I don't like about this routine is the time investment, even though there's some flexibility.
I'd recommend any intermediate lifters to purchase your new routine if they're willing to hit the gym 4-5 times a week for 1.5-2 hours each session. Thanks for the good product.
Jeff is the best.
I also like how he sounds like my 5 year old brother with the same tone just a lower voice, it’s great.
Thank you Jeff!
Since your last video, I have switched to a 4 day full body split from a 4 day U/L Split.
I loved the Upper Lower Split I've ran before but sometimes I skipped a lower body day, due to feeling fatigued from work or a lack of discipline.
Not having to do a full leg day is a blessing and I've noticed great strength gains in my legs over the last 3 weeks.
Even though my diet is not the greatest (often eating less calories than I should), I'm still progressing in all of my lifts, which is absolutely crazy to me.
I can absolutely vouch for the increase in execution quality per set, especially near the end of a workout.
On Lower body days, my hamstrings were absolutely fried when I got to the last two excercises, which directly affected the quality of those sets.
I really appreciate the beard gains with the higher cheek line.
Today I was soar and tired. I didn't feel like waking up to work out, but I reminded myself, this is going to happen for a little while and that I have to trust the process. I started doing 5 days a week about a month ago. My bench has increased 20lbs from when I started. My my deadlift increased 35lbs. All of my lifts have increased actually. Now I'm spending more time focused on lifting and less on drinking. I'm concerned that my body will wear out and I'll get an over use injury. As long as I keep leaving my ego at the door and stay away from the RPE 9-10 range, I hope I keep moving forward.
Jeff standing above the low lifes is a big thumps up from me
I must say that you have the most humble approach to bodybuilding, I am seriously impressed because your physical achievement is phenomenal
Personally, I found full body 5x per week kind of overwhelming. I tried it and I feel completely sore. I will try 4x instead and hope for the best.
YES, I absolutely love this, every other routine I feel bored at the gym, as if I'm just not doing enough. And in my experience when I have one day dedicated to say, arms, I can't go as hard with each individual activity. But doing bench one day, then curls the next day, etc., etc., I can just keep going and really work that muscle.
Could we get a good and bad on eating 10,000 kiwi’s a week
Patrick Reynolds the only bad is that it still isn’t enough
@@JeffNippard great vid can you do one on bfr protocal pls sets reps and for upper and lower body ideally for at home with dumbell/kettbell
BidenEpstein2020 All you need is microwaved kiwi. Eat it with raw shredded cheese and meat and you should turn into a 4% bf 538 pound monster.
looks like youve made some serious gains Jeff.👍🏻
*Greg Doucette voice* "Don't train like Jeff Nippard!"
The Doc knows best
well tbf he did say that his training was good on his last video on jeff.
AppleAndroidApp hodgetwins have the best advice: Do what ever the FUCKKkKkK!!!! You wanna do!!
I’m with Greg. Jeff is 👌
@Shane Brad I like both. I follow Greg advice about training harder and hitting the body parts twice or three times per week and also not to bulk but I also follow Jeff upper and lower split and the combination of exercises he proposes for neck, traps and forearms development. Listen to both and take the best of both. I think that's the way to go.
I have a really big problem with leg soreness in the gym, but I have never thought about just doing 1 leg exercise a day as a part of my regular routine... good shit man thanx
This guy proves that lighting is everything lol
also a heavy pump
Having a little bit over 5ft frame doesn't hurt either
@@calm851 LOL
I do a FB split 3 times a week. It's really manageable, even when feeling like a slump sometimes. There's always at least one thing you're looking forward to in the workout!
I run M/W/F: chest, back shoulders(2exer per part for 8-15rep); Tues: Quads/bis; Thurs: Hams/Tris. Low emphasis on bis/tris since...well its redundant upon redundant being basically trained already M/W/F.
That's a great split, frequency and overall volume for a natty mate. What Jeff suggests is far too much. Throw in a relatively physical job and it's just plain nonsense.
@@shearer567 the volume of his workout is the same though
@@shearer567 he's a trainer, we're in the gym almost everyday. this just isn't as viable for most people
I'm one week 3 of your program, I'm coming from doing 5x5 splits and heavy bro-splits where I focused all the compound movements. I am loving doing full body every day. I don't feel whipped after each workout and my form is the best it's ever been!
I started off doing full body workouts in my teens back when i first starting lifting (mainly as i didnt know any other split or in fact anything really) I grew bigger and faster than most but i think this was genetic. I eventually took to bro splits and started growing more so they have always been my default over the years since. Ive gone back to full body now and then for a change but ultimately whilst i increased strength with frequency i found the quality of muscle was different. For me at least full body felt more of a pump workout and that so much as taking a week off showed diminishing gains, as opposed to other splits where you are hitting the muscle with more volume per workout and allowing longer recovery
Try push pull legs
@@IWantToStayAtYourHouse Ive done PPL at times over the years but if working frequency (twice a week each muscle group) I prefer an antogonistic split. (working opposing muscle groups in a workout such as chest and back) PPL i find takes alot more fine tuning and playing around with to make sure you're hitting each muscle group with enough volume and intensity per week whilst allowing for recovery. comparing such to say a bro split where i can hit more volume per muscle group plus more recovery as well as shorter workouts
Cant wait to start the program !
steve reeves did full body and he has the most aesthetic physique
Goku Black That‘s a really shitty argument and a reason why so many idiots who look good can sell programs.
@@i3lack0ut nope, do some basic research man
I'm approaching week 4 of the full body program and honestly it's been a really enjoyable experience. It's hard to explain to people at the gym, but I've really enjoyed it. Day 3 is definitely my favourite starting with the weighted pullups and humble rows.
Really recommend others try it who are apprehensive.
I remember about 30 years ago I tried a program very similar to this called Serious Growth by Leo Costa and later the Big Beyond belief training manual. I n several phases, you trained full body several times per week and then dropped the volume in the 4th week to supercompensate. It was how I achieved my greatest level of success. I have tried other things but none came close to the level of success I had on their 2x per day program. I even had a guy from the wrestling team in college look at what I was doing and said, "That bulgarian stuff is controversial". "You could hurt yourself doing that." I wondered where he got that info because most experts in magazines including Dr. Yessis gave approval of their program. Later in the summer, a teacher in class and wrestling coach (who answers bodybuilding questions including telling people aminos are worthless) said "I garauntee you bb are not training the same muscles everday.....if they are , they are increasing their risk of injury". Now I knew where people were hearing this. I asked this question in a newsletter and Mr. Costa answered it by saying"Most "instructors" are greenhorns because they don't read the latest research. They just parrot what other greenhorns tell them." Keep on the right track Kel. Let the greenhorns spout their bullpucky all they want. Their physiques will look the same, or get even worse as time goes on. You however will be seriously laughing in the end." Now years later, hf training is commonplace and common knowledge. Just look at articles by Chad Waterbury, Christian Thibideau and Steve Justa's singles routine. I will definitely order your routine this year. My only question would be, do you train 24/7 like this or are their deloads where frequency is reduced and gains are realized? That is the oly difference in those programs because freq was increased gradually for 3 weeks and then dropped to three times a week to promote increased growth.
And no, I have never had any joint stress because your'e doing higher reps(they varied) and training backed off and ramped up in cycles.....no joint stress at all. None.
So wait you did full body 2x a day and 4x a week
@@BloodMoneyy No six days but AM was chest, back, bis, calves and PM was tri, delt, thigh and 13-15 reps day 1 and 2, 10-12 on day 3 and 4 and 8-10 on day 5 and 6 and did three weeks and then it changed to every other day and boom, gained average 30 lbs on squats and leg press and 20 lbs on chest and back exercises over next two weeks or so. That is old program and public domain now and you can find on net for free as a download.
Great review ! Science based ! Some people ignore some papers about muscle activation or say that they aren't good enough...but they lack of knowledge and ignore the evidence. For me most of them are afraid to do something new. Great initiative ! thumbs up ! Subscribed!
How would you structure cardio with full body 5 days a week?
Do cardio during the two remaining days
And maybe end your workout with 150 Burpees as fast as possible
Rucell Knighton 10-15 mins cardio warm up and 10-15 min cardio after weight training works well for me. Maybe add in a HIIT session on a rest day.
@@memz5028 Thats really bad advice, HIIT is like a combo of cardio and strength training which is really bad for your recovery. Regular cardio burns more calories anyway
2 weeks into the program and to be honest i really like it. The only thing i dont like is that on the program there isnt room to writte down reps/weight for each day. I would re adjust the notes and i would put reps/weight. The reason why we dont need the notes how to do a excercise is because you have links listed at the bottom for those who dont know how to perform an excercise.