Full Body 5x Per Week: Why High Frequency Training Is So Effective
ฝัง
- เผยแพร่เมื่อ 31 พ.ค. 2024
- Get my new full body program here: jeffnippard.com
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5. www.jeffnippard.com/programs/...
More details on the new high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth
Also includes:
- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references
Get it here: jeffnippard.com
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SOURCES:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.nutritiontactics.com/measu...
github.com/linkel/Ligand/blob...
mennohenselmans.com/training-...
mennohenselmans.com/norwegian...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3... [Note that this paper has been retracted. Unfortunately, there is no way for me to modify the video after upload. For all practical purposes, there is still PLENTY of other evidence that there is a per-session volume threshold for most people around 5-10 sets that I could've referenced instead. James Krieger cites a threshold of "somewhere around 6-8 sets per muscle group per training session" in his extremely thorough literature review, which you can read here: weightology.net/the-members-a...]
www.ncbi.nlm.nih.gov/pubmed/1...
My full interview with Menno Henselmans:
• Interview With Menno H...
My video with Eric Helms:
• Why Training Full Body...
MUSIC
‣ Ryan Little - For Hyrule! / ther4c2010
‣ Mtbrd - When I Tell You
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‣ Epidemic Sound
Filmed and edited using Final Cut Pro X and Sony A7R3 at Florida Extreme Fitness in Jacksonville, Florida.
Rashaun's TH-cam:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
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Happy new year everyone!! So I've been tweaking and refining my full body program over the last 6 months and it's finally ready to go. You can check it out over on my website jeffnippard.com if you're looking to try out something new! I've also got 5 Full Body Science Applied videos on the way in case you want to get a taste for what the workouts look like - so stay tuned for those over the next month or two! Hope you all had a great holiday and let's get 2020 off to a great start. Peace!
Jeff Nippard yay a video
Jeff Nippard yes yes yes !
I love the professional-look combined with top-notch information. You're one of the guys that's inspired me to launch my own channel with a similar approach. God Bless in 2020!
i know a guy that trained 7 days a week full body only 4-5 compound exercises, he was doing 5x5 @70% 1rm to 10x5 with the same weights increasing 1 set for every exercise every day, and then going back to 5x5 to start again adding 2,5kg or so, training everyday. He is strong af and has alot of muscle but idk if everyone can train like this or if he natty
so basically all the evidence is pointing at Eric Bugenhagen training style, all out high intensity, low volume, train everyday, consume the honey, eat the milk, deeptrhoat the garlic, and get some gains, even tho you said rpe 7-8 we all know its all about rpe 11
My split:
Day 1: Head
Day 2: Shoulders
Day 3: Knees
Day 4: Toes
Day 5: rest
Day 6: Knees
Day 7: Toes
This is the most underrated comment on TH-cam
OMG
Day 8: Eyes and Ears
Day 9: Mouth
Day 10: Nose
Day 11: Head
Day 12: Shoulders
Day 13: Knees
Days 14: Toes
Any split with only two toes days is sub-optimal according to the literature. you are leaving #toegains on the table.
Ahhahahahaha
They say you grow when you rest. So I’ve added 7 rest days a week. Working out well.
🤣🤣🤣🤣
Definitely will grow, just maybe not the growth you want haha
Bum
confuse it on the 8th day. arrive at the gym load the bars and leave
😂
I swear to God learning English is the best thing I've done in my life. I'm french and it's impossible to find this quality of information in french. Thanks for everything!
De fou
En plus la vidéo éclate les monteurs Fr de 2024 alors qu'elle date du covid
Putain
Crossaint revolution frog eater
En vrai Nassim Sahili c'est le meilleur français qui fait des vidéos comme ça aussi🔥
I did this in high school and was looking like a beast after 4 months. 10 years later trying to do it again 💪
this video was posted 2 years ago
@@anonymousbooty1319 so what?
@@micha45399 lmao Ikr
How is it going? Back to beast mode? :-)
Está funcionando?
If this isn't a bro split then why is everyday arm day
Conner Broeker: 😂
Haha
I train chest to much and legs ... never
@@asmundlunde5604, good
@@asmundlunde5604 fuck legs bro
Jeff when you gonna drop the neck curl 1 rep max video
no shit
Patrick Reynolds hes gonna snap his neck lol
Patrick Reynolds one day he's gonna post an April fools vid where he hangs himself, but then pulls 10 reps of a body weight neck curl
Loll
Edward Wilson ahhaahahahah
I was always told that training the same body part each day would destroy muscle gain. But then I noticed that hard working construction workers are usually very big. They lift and work hard each day and they use the same muscle groups.
Good point
Facts !!
Very strong people too. There hands also feel like bricks
Don't forget about wrestlers, gymnasts, powerlifters, etc etc. I would always look at gymnasts and be like "their arms are SO big, how?". Simple, keep training them. And thats the same with wrestlers they always have incredible backs and shoulders. It's cause every day theyre lifting grown ass adults and weights. The most important thing though is....if your body is telling you to take a break cause you tweaked something or injured or whatever thats more than just soreness. It's safe to say that you should give yourself time. Other than that. Theres a reason why construction workers and all the other examples are DICED af! lol
Look at someone who's worked on the fishing boats for forearms like old rope
I’m currently a beginner (about 8 months of consistent training) and I started around 195 lbs. I’m 6’1 and a senior in high school. By no means was I fat, I was just unhappy with being skinny fat, and frankly a little more on the fat end than the skinny end, but now I’m down to 180 from 6x full body workouts weekly and most rest days I just go and hit shoulders, and it feels great on me! I never feel sore or tired but I am seeing gains, granted they’re definitely newbie gains and af some point I’ll have to switch it up, but my point is, for beginners there’s a lot of information on this channel that ir can seem overwhelming but it’s actually really simple especially for us beginners because almost everything we do will illicit gains, so just hit the gym and get comfortable before diving head-first into macros and advanced training splits because it’ll leave you more demoralized as people tend to love jumping the gun on this crazy long process
I found this is the most optimal split for me as well. As long as you remove legs from five of the workouts.
LMFAOO Travis not with that leg day takes too much time you could be making a poverty brownie
😂😂so upper body 5x per week
Last week I actually started doing this split with the leg exercises removed. So far so good 👍
Same for me! Except also remove back, and shoulders, and abs...basically just chest and biceps everyday and this is for me!
Leg days are optional.
Im confused, bro jeff actually assigns a day to legs?
He used to, his routine is the one later out in the video of full body 5 days per week.
Doesn't matter, when he gets to the gym bro jeff subs leg day for bicep curls
Yeah, but he only does leg extension and calf raises.
upper body legs , c’mon bro
By legs he means curls in squat rack
Great to hear the science behind this approach. One factor not really mentioned here is how much more interesting some may find it to do a full body workout rather than focus on specific muscle groups. I've been gymming for a couple of years and attempted the more traditional 'one muscle group per-day' approach for only a week or so before completely losing interest and finding my enthusiasm for the Gym dropping. No matter how clued up and educated you are, my number 1 rule is 'Do what keeps you interested/motivated'. It may not be the very pinnacle approach, I may not achieve everything I could, but for someone looking to stay in generally good shape, the full body workout absolutely helped me achieve this. Not to mention that if (like me) you Gym after work when its busy, it allows you to base your workout around what machines/weights are actually available. Great video.
Yeah, that's what I feel. It's like going to every amusement park in the world each day, and you can change the order of which ones you go too as well.
This program changed my life. Gets me in the gym five days a week, I’m never terribly sore, I love the variety of workouts, and I never dread leg day! I’ve lost 60lbs in a year and gained strength (I was probably an novice-intermediate lifter before). People have thought I’m on steroids lol. I’ve struggled to stick to many programs but now I can’t imagine doing anything else. Maybe not for everyone but perfect for me, thanks!
Legs 5 days a week? The Anti-Brosplit.
underrated
Love Agalloch
But also chest and biceps 5 days a week. So actually very much brosplit.
The Mantle is an amazing album!
My knees just said FU.
Gym plan: so what muscles do you want to train today?
Jeff Nippard: yes
Lmao
stfu already
@wayne finch what gem are you going to?
🤣😂🤣😂
Made me spit my damn drink out
I’m so pumped for this I just purchased your program! I’ve been doing PPL twice a week and feel like I have plateaued a bit and need some new drive, and this is giving me the spark I need. I enjoy my lifting days so I really didn’t want to drop to 3-4 days a week, this should be perfect! Testing my 1RM next week then running the 10 week program to the end of the year let’s gooo!
How was it
@@3bdulmalik_7iblany
Been running it for the past 2 months now and I’ve been on PPL for the past year or two, the varieties amazing and I’ve definitely noticed gains. Would highly recommend it!
@@3bdulmalik_7iblany he died jim
Watched this about 6 months ago and adapted this full-body each day split. I've experienced the repeated bout affect and I hardly get soar any more. Perhaps more importantly, I have shredded down body fat while making gains in all body groups. The best thing about this split is being able to completely fatigue each muscle group each day (sets to failure) without diminishing the energy you put towards the other exercise for each muscle group. Like creatine, this split will help you work out with more intensity which will translate into faster gains.
what workouts would you recommend?
Would you recommend this split for a beginner
Is it good for a begonner
@@nuraz5202 IMO it’s great for beginners since I started using this “split” on my 3rd month.
I am doing this full body 5x a week and it’s been working awesome, I’ve been progressing faster than I was before, almost immediately noticeable.
@@jerryrenteria5052 where did u get it please help
I've been doing full body 5 to 6 times a week for over a year now and I have a 6 pack for the first time in my life. I do switch up exercises and target different areas depending on where I want to see results but I've been doing full body for a while now and it's given me amazing results
@@hvafaenskaljeghete1800 did you even watch the video?
@@campfireofdreams758 not all of it
@@hvafaenskaljeghete1800 volume will be super low through out the week. I see guys doing 20 sets for arms in one session . Your arm sets for the week is about 9-12 per week. . Anyway just give it it go I'm going to start this next week.
@@tonyvee5799 thats true as long as the weekly set volume is not too high then its all good
Also is PPL split better for those who have alot of free time on their hand?
There is one more under-appreciated advantage to this split. It is great for athletes as well. Since you do not over-exert any of your muscles on any given day, you are fully able to go to your technique training for your sport and actually able to train the sport not being hindered by the fact that any one muscle group is done for the day.
This is interesting. I'm a beginner just getting into resistance training, and I've been trying to work out how best to balance it with my cycling training, especially lower body resistance workouts.
The problem would be that you might overtrain your forearms and grip strength so going for this split for a long time can cause repetetive injuries like tendonitis and tendonosis which are sooo hard to recover from and take a lot of time to heal.So i would only consider doing this split for small period of time no more than 8 weeks and i suggest the first week or two to be light so that you can adapt and have deload week somewhere in between.Gotta cycle this split in my opinion or you risk injury.
@@Reypstraptor4269 why would you say this split increases the risk of those two specific injuries? Unless you‘re increasing your total weekly volume on those grip-/forearm heavy exercises by a lot, I‘d say you might actually decrease the risk because you‘re never exhausting your forearms as excessively as on an upper body or pull day where you might be doing deadlifts + 3-4 back exercises + some biceps work
@@Reypstraptor4269 this might be the dumbest comment ive ever read
Not to mention daily lighter workouts help with the most important thing CONSISTENCY
Full body workouts are the only way I don't get bored. You can also use your time more efficiently, for example doing combination sets which alternate between upper body, core and legs. I suspect this is not going to give you an optimal muscle gains but if you do it nearly every day, you will get fit and in shape.
Major Facts 🎯
I like doing it to where I do the main lifts but then after I add like 1-2 added moves for arms as I am focused on arm growth or I do a back workout to help it, throw in little accessory workouts at the end to try and work on groups I want to see more progress on, keeping me excited and happy to do my workout
You had guys in prison who worked out every single day, with results that the average gym goer on splits would never achieve
Here before New Years resolutioners take my bench
lol i hope that doesnt happen in my gym
Volted_ Blitz 😂 give them a smack down
AHAHAHAHAHA. Went to the gym today to see if any NY Resolutioners would be there. Didn't look too packed to be honest.
Arnò Mezzanotte it will be on Monday 😂
Doesn't happen at my gym cus everyone is on a fucking treadmill 😂
Ironl00 tells me overtraining is a lie and that I’m not training enough, Jeff tells me I’m training too much and Alpha Destiny tells me I’m doing too many accessories, I hate working out.
Do Jeff Cavaliere's "Total Body" workout
Just do what you enjoy bro and get good at it :) . If that doesn’t help just make sure you get stronger and get ample volume and ur good
wait for kinobodys minimalist guide (2x training per week)
Just stick to Jeff. Jeff Cavalier that is
2x per week is enough
I've ran Jeff's program twice now and it is simply awesome. I'm not the most regimented either so this split is superb for consistent growth even if I miss a day here or there.
Just found out about this recently and I love it. It’s great for preventing muscle imbalances since I didn’t always have the best schedule on PPL and I am very sedentary outside of the gym. Now I can work full body everyday
what creates muscle imbalances using ppl? i have trouble with imbalances at the moment with my arms and no matter how much effort i put into evening them out, nothing seems to work
@@Eddiemorennnoo sorry I wasn't clear, my muscle imbalances didnt arise from a PPL routine, they were already there, PPL simply didnt help them, but didnt necessarily make them worse either
Bros hitting legs everyday?? These girls not gonna know what to do when all the squat racks, legs press, leg curl machines, and boxes for hip thrusters are being used daily
this clowns on a ton of juice. SAd to see him bs his way in the videos. Water based gear for sure
Edward White You think Jeff is using steroids ? Dude he ´s absolutly not
Edward White you know he’s soliciting actual scientific research, right? This isn’t bro-science.
Roma Invicta dudes like him think anyone buff at all is juiced. Nevermind his natural body makeup, height, and 13 years of training...
@@nathanschille492 this guy cant tell a natural from juiced up lifter..jeff will be way more massive than he is if drugs are involved..i know im lifting for almost 3 decades and u get limited with ur genetics but still new lifters can even tell ur just lifting for so long but not as massive as they think u should be..ill still embarass lifters with 5 yrs and below with overall muscular development even if therye lifting way heavier than i do...its just the time i put up in lifting that transcends.
The quality of your videos are absolutely insane. I’ve never seen something so well researched, scripted, and edited for a TH-cam video. Damn, this is awesome.
Simp
@@timothys820 LOL
get off his nuts
Smartest gym bro out there.
@@brianbrickman7905 ans smallest too
honestly your video production makes your content the absolute most engaging training videos going around
Thanks Jeff, I'm a martial arts guy, but I'm really enjoying your methodical and well delivered material. Excellent stuff. thank-you and subscribed! I think you really represent a new generation of bodybuilder / strength trainer well. Very well spoken, analytical and built like an ox! Keep it up.
Bro I ain’t even going to lie I’m thinking Jeff was the other dude just dressing up differently
No way man. That guy was just some gym bro 😂
Are you stupid or something they’re obviously different people
I would agree but his beard was a different length so I'm not sure if he has a twin brother. Lol🤔
uluvhere ! Nah the guy had a shirt on fam
uluvhere ! Jeff cavalier says you are commenting wrong with bad form
Biting your Shirt: Science Explained
He should develop & sell a special bib
Jaw gains as well
Biting down actually helps you generate more power. Look it up or better try it for yourself. Powerlifters usually wear them so they can perform the last failure rep cleanly.
+10% strength gains
@@NahinP shaddup ya bum
i've tried the push pull legs, and the upper lower splits prior, and so far this program is an amazing change. even just in two weeks doing the full body so far, ive noticed significant growth and improvement in areas I was previous lacking (hamstrings and triceps)
Keep going man! 💪🏻
How's it going now? Any suggestions
@@a.vikramrayuduns6976work hard switch it up every six months and attack your weaknesses
@@a.vikramrayuduns6976bro got shot outside a strip club.
Been doing full body every day for over a year now. Never feel tired. After a 30 minute rest I can go back and hit my max again no problem. Only thing that's ever sore is my legs. Also yes I'm still building muscle and mixed with a personalized diet and cardio routine have dropped about 7% body fat in the process.
I've been doing for the last 4 months or so, and I'm really enjoying it. I do it by my own way, as I like my trainnings with a really high volume, my workouts lasts like 90 min everyday, and I never feel sored.
Also, since I've started it I got stronger in everysingle exercise (I increased my pushups, benchs, bulgarian squat etc).
Unfortanelly I haven't followed any diet during this time (I was eating hamburgers 3 times a week, not reaching my daily protein, eating too much sugar) so I haven't got much results this time. But I'm gonna start a diet today.
@@DJVitorRocio did you start the diet?
@@shershahiqbal6792 Yeah, it's not a real diet (I made it myself) and I'm not following 100%. But since then I started eating way better, just real food as rice, beans, oatmeal, milk, eggs, bread, chicken, Olive oil (on the salad) etc. I'll see in 1 month what have changed on me.
30 min rest wtf
@@moneymaster4812i think he means, go to another body part, then go back. Since it's a full body workout for the day
I've been doing this for about 8 months now. I'd classify myself as a novice lifter... but so far I've been able to boost my 1RM on bench from 115 to 205... and my squat 1RM from 135 to 250... finally my deadlift from 205 to 315. And honestly, for the past 4 months, there's almost never been a day I've been sore. All my reps are still slowly increasing by the day. Its a good program.
Also to mention: I'm a bigger guy... grew up weighing 220lbs (25% fat). Now after the past 8 months I'm still 220lbs but I look NOTHING like I did... not sure my fat % but I almost want to say I half'd it.
thank you your beginning one rep maxes are almost identical to mine, how has the gains been now?
what program were you usong?
You still working out? Any updates? My results are quite slow doing push/pull/legs
@@MrArjanOskam do full body 4 times a week, eat and train like a beast trust me
Murican units, don't understand
This is the time of year I’m glad I have my home gym!
Weird flex
Big butts in yoga pants. Can't get that in a home gym bro
@@nateinsane4023 you bet?
@@nateinsane4023 you don't know how big his butt is
Cobra Commander well shit you got me there.
I'm around 60 and fairly new to lifting. This split had my body aching.
I've been lifting weights for about 25 years... I started out with a full body workout that I did 3x per week, then modified my routine to train each bodypart only 1x per week over the course of 5 days (M-F) at my peak at age 19. Then, for years I shortened my routine to 4x per week, doing 2 days on, 1 day off, 2 days on, weekends off. Last year, I reintroduced high frequency training, experimenting with training each muscle group 1x per week, 2x per week, and 3x per week. I get a better pump training each muscle group 2-3x per week, though I'm cautiously optimistic since I'm natty and don't want to overtrain. Now my weightlifting routines are structured into dividing a year into quarters, of which I rotate between training each muscle group 1-3x per week. Of course I change my rep ranges (4-8/8-12/12-15) and exercises each quarter. Short (30 second) rests between sets is great if I want to use my weightlifting sessions to train more aerobically, though 1:30 second rests or longer (depending on how I feel) are my standard. The 45 minute mark per weightlifting session is basically set in stone (approximately 18 sets), though I *did* train for 60 minutes per session at my peak, or 20-24 sets total (4 sets per exercise, 8-10 reps each). The way I structure my weightlifting sessions are push-pull-legs, push-pull, complimentary muscle groups, or opposing muscle groups.
This is one of the best, most professional, and informative channels on youtube, in any category. Keep it up.
Why Gym Bros wear backwards hats: Science explained
How else am I gonna protect my mullet?
To put shadow on their back acne
So the cap doesn't hit the barbell when doing Squats and OHP.
Because research shows that muscle gains increases by 110% when your hat is backwards as suppose to having it facing forwards.
Backward hat > flat bill hat w/ sticker
Wow.
Thank you so much for this.
It was a game changer for me.
It's seldom that you see a video that's detailed enough about a subject, that it's actually useful and you can go by it.
I'd known for a while that the time when I was most in the mood for training, was right after I'd trained.
Or the day after.
But even just waiting one more day than that, the mood had already significantly diminished, and I was constantly at risk of not going.
But I just didn't think I had it in me to train more than 3 times per week.
Plus, I didn't think you COULD train every day.
But it was just so easy to divide up my usual training schedule, as I was already doing 4 sets of everything.
Now I do full-body six days per week, but only two sets per exercise (plus warmup set).
It's almost halved my training time, so it's so quick and easy, it feels like a short errand to run, rather than a grueling session.
All my sets are at much higher intensity, because of it.
And surprisingly, fatigue or soreness isn't even an issue.
I've even begun incorporating cardio after my workouts, just because they're over so fast :)
Awesome ! Check out Natural Gallant Bodybuilding, he has lots of videos about high frequency training. He is my favorite content creator (in terms of fitness)
Been hooked on your videos. Love the info drop well not pushing anything specifically and still showing the well deserved respect to the pros.
I do a full-body workout every other day. Some benefits I've seen from it:
It is more enjoyable. Psychologically I even look forward to training my legs. I can just put all my energy into the exercise I'm doing. I am never sore. So far numbers have been slowly but surely increasing. Recovery seems fine as I don't feel exhausted in or out of the gym.
"Will this get me more jacked?" The question every bro asks for anything gym related lol.
No but you'll gain a lot of strength and muscular endurance if done properly. You need to do a different part the the muscle group every day. Every week you should be changing your sets and reps. 1st week 2x20, 2nd week 2x15, 3rd week 2x10, 4th week 3x20, and so fourth. This system will help build a solid foundation to reduce injury. You'll increase strength and endurance which then sets you up for power lifting routine.
It will, because your muscle will be under "pump" effect all week since you hit them every day. :)
@@danbiss87 I would go as far as to say it wouldn't hurt to run DUP. Day 1 - 2x5, Day 2 - 2x12, Day 3 - 2x8, Day 4 - 2x15, etc etc. That would allow you to progress throughout the week when possible and run several different movements throughout the week and avoid overuse injuries or plateauing in a certain rep range. For instance, run flat bench on your 2x5 day, DB incline for 2x12, decline bench for 2x8, cable flies for 2x15, etc etc, or plug in your favorite movements.
Alright leaving my review as I just finished this program with AMAZING RESULTS.
My background:
6ft 280 lbs around 30% body fat I have been training off and on since high school never outright obese but deff husky. I've always been naturally strong and my body responds well to strength training (recovers well and doesn't impede other daily functions) my goals overall was for a recomp trim the fat and get jacked with the least amount of loose skin. Replace instead of loose.
I ran this program starting with a 315 bench, 350 squat and deadlift after running a split focusing on progressive overload. I was getting results but I felt I was in a rut and just simply lifting and not practicing.
For this program you have to keep in mind the RPs technique and overall quality of the set and leave the ego at the door, i thought of this in terms of practice. If I squeeze this muscle how does it feel or if I pause a little and change my range of motion how does that feel. I absolutely loved the frequency cause that is what my body needs to continue growth.
I ended this program with a 350 bench, 415 deadlift and 455 squat. Did not loose much in terms of weight on scale. Still teeter between 280-285 but DAMN do I look more defined. Clothes fit better and I truly feel better.
This program is for someone that likes a consistent challenge and focused outlook. The way it's broken down you will deff feel challenged but your body will adapt. I am now running it back with my updated numbers and am still consistently gaining strength and definition.
I also have the powerbuilding and powerbuilding 2.0 programs and after reviewing I think this is the best fit for me. As someone that wants to recomp gain overall athleticism while understanding and learning my body.
HIGHLY RECOMMEND
I think you're onto something with this. Thank you so much for the high quality video!
Basically any routine will work as long as you have intensity and progressive overload. Just do whatever works best for your schedule
I am starting to realize that there is enough data out there that can be interpreted a number of different ways,
So that basically however you want to train there is a TH-cam video out there patting* you on the back and telling you that you are right.
Matt Wenning recently put out a video arguing that you need at least 72 hours in between each muscle group in order to effectively recover.
He trained at Westside barbell for a number of years and has some very impressive lifts.
I'm realizing that you should just train whatever feels good and works for you as an individual because like I said you, will probably be able to find some data which will tell you that you are right, regardless of what your preferred schedule is.
In psychology, we call this confirmation bias :)
Spot on! Whatever you choose, it's consistency that matters most! Drown out the noise, and do what works for you, and stick to it! Switch it up during plateaus but stay at it.
* I was redundant on purpose and stayed consistent to get my point across and achieve the results I want*😉
You probably are right. Best would be to listen to your body and go with whatever works for you i suppose. Everyone is different.
Self experimentation
@@rje024 name checks out 🤣
I'm 28 years with an extremely hectic work schedule. For the past year, been noticing my recovery rate after each workout, slowing down (to a dangerous level). Couldn't even function properly after a regular workout at the gym.
So far, it's been about a month since i'm doing "Full Body Split", i've never felt more better and fit than this. Will update on 2nd month to show you guys how my progress is going.
👍
I been training over a year but I use train everyday for year's awhile ago so my body muscle memory came back and I feel like I'm almost advanced lifter who can lift heavy for my weight so I'm going try this 5 day full body program
Bro can I talk to you about this video on Instagram?plz
@@bigenergy3880can you help me out?
You’re doing amazing work with your vids. Great quality, very dense but also nice structured and, what is important, trusted info. Thank you a lot 👏
I like to hit everything in one go, squeezing out every last rep to activate the gainers, but I also think its important to listen to your body, if your aching and sore then you need to rest whatever is sore but if you've recovered well then do another workout the following day.
Tell you one thing: After month 3 of getting back into the gym, I switched from doing each Major Muscle group once per week, to twice per week, and omg, the results were amazing.
I went from being a flabby 39 year old, to a dude who can take his shirt-off at the pool with some pride.
Nice!
I too trained for 2 years once a week with all the heavy dity stuff saying of overtraining, this year switched to twice a week and my strenght sky rocketed
@@vedremo9240 Right on ! Keep it up bro
@Andy Well, I prefer the pre-made shakes called Premier Protein, (Whey) though my choice has nothing to do with a difference in gains or results, and has everything to do with taste and convenience.
They are much more expensive than the big-jugs, but, for now, I'm enjoying not cleaning my blender 3 times a day lol.
Are you trying to eat 1 gram of protein for every LB you weigh? Or at least getting close to that? Because if I go 4-5 days only eating 50-60 grams of protein, I DEFINITELY look thinner. But, when I eat around 200 grams of protein for 4-5 days straight, I can definitely see more muscle in my chest and shoulders.
That's awesome!
But, do you think 90 days of diet and exercise would've gotten you to those results, or do you think it was truly the training split that made the results more noticeable?
Amazing!
This is how i train for years now.
I listend to my body and came up with it in the mid 2000's
Been watching few of your videos laterly, as iv done it off and on but never as consistently as now, and I find ur advice easy to follow. Top man keep up the good work
I've always found the 5 or 6 days full body per week best for making gains. However, I always notice that after about 6 months I start getting injuries and niggles. I think this is something that needs to be thought about more: whether the routine that promotes most muscle growth is actually the one that can be maintained for extended periods of time.
Maybe hit a deload week?
A week of rest is a good idea every 8-12 weeks
Maybe take three days off once in three months?
What if 4 days per week?
Same thing for me, I ended taking a deload week plus an easy month in general where I focused on cardio and good to go again! I imagine this applies to most workout programs anyways.
Dr Greg response incoming😂
The good Doctor is lurking. He'll drop a rant video real soon.
TRAIN HARDER!!
ALL OUT 5 DAYS A WEEK
Greg is so effortless
Greg will say that if you're only training full body seven days a week then you're not training hard enough, TRAIN HARDER!!!
I realize this is an old thread but I've just started this very split. At 63 years old. So far I'm really liking it. I wonder if there is any advantage in this split for senior lifters? I believe I would be considered an advanced lifter. I've been lifting off and on for nearly half a century. I've been on a push/pull/legs & abs split for the last year with bro splits the previous year. Down 50 pounds over that time and got my BF to 17.3%. Thanks for all you do Jeff. I'm learning a ton from you.
In my experience, and i have tried many, many, programs/splits over time.
This is undoubtedly the most effective way of training if you are not on steroids.
Actually, in my opinion a natural lifter makes best gains on a fullbody every other day training.
@@varnadorel why the actually? Your experience beats theirs? Therefore your actually right, right?
Hoping someone can answer this...
Background:
After a sedentary lifestyle for DECADES (I'm late 50's) I picked up a manual labor job as a material handler at a factory. Shift started 7am and lasted till 3:30pm. 2, 15-min breaks & 1, 30-min lunch.
Work consisted of pushing, pulling heavy pallets (not always on wheels), bending down, sometimes squatting down to both lift (chest high) and then carefully place complex automotive castings weighing from about 25 to 45 lbs. In the course of a shift I would walk about 6 to 7 miles in an area about 25 feet square.
May area was fed by an assembly line and often required moving at a steady quick pace..almost at a slow jog..when the line was running well. If I fell behind, I'd have to really step it up..moving, pushing, pulling, lifting, placing FAST to get caught up.
I'd start at 7am and by 7:30 my shirt would be soaked or nearly so w sweat even when temperature was 65 to 70F.
I joked that I was getting paid to do circuit training..for 8 hours/ day. Monday through Friday.
Needless to say, the 1st week was brutal. I'd get home and collapse unable to move for a good hour and start the next day with Aleve for breakfast.
Breakfast consisted of soybased protein shake w yogurt n a banana. I'd bring a big container of either dilute sugar-free iced tea or dilute sugar-free cranberry juice. Once that was gone, water, water, n more water.
The 2nd week was better...
By the end of the 3rd week I was feeling GREAT...lost 10+ lbs and could tell cardio was improved.
Here's my question:
I was essentially working out 5 days in a row for 8 hours... If back to back work outs are so bad, why wasn't I a torn up wreck after 3 weeks...especially bc I was late 50's and had a very sedentary desk job for decades?
Thanks for any insights provided.
I had a similar job with a lot of hard physical work (3 years), 8 hours per day, 5-6 times per week (nights shifts aswell). I had 4-5 trainings per week.
What I noticed was: I had to sleep & eat more. I felt tired most of the time. My weight was 180lb, my body/fat% was around 9%. I ran faster, cardio was easy, more visible and better looking abs etc.
Then I changed my job where I sit most of the time, no physical hard work (usually 12 hours) with extra 40 hours of work per month, 4 trainings per week.
What I got from this: I need less sleep, I do eat a little bit less then I did back then, I got stronger, more gains, better health. My weight now is 194lb, my body/fat% is around 12%.
Answer to you:
1. There is a huge difference between working out in the gym and working at your job;
2. You can work at your job many many hours of hard physical work every day and still be able to work hard the next day. You get used to it. But that could mean you have less energy to spend at the gym, less muscle mass gains or other gains you can make in the gym...;
That's part of my perspective on this topic, I hope it helps a bit on your question.
Revisiting this video as I toy around with my own split. I've accumulated so many exercises that it takes me two hours to run through them. I have four days in the week that I can train so I've split each muscle groups exercises into two days so I can hit everything each day but hit it a little differently. Still takes me just under a couple of hours.
I'm planning to do a rotating full body approach now. I work in a legs, back, chest, shoulders, arms order. If I start on legs on day one and finish my chest after an hour the next day I could start on shoulders until the hours up, continuing where I left off each day.
So,
Week 1
Sunday- Legs, back, chest
Monday-Shoulders, arms, Legs,
Thursday-Back, chest, shoulders
Friday-Arms, legs, back
Week 2
Sunday-Chest, shoulders, arms
Monday-Legs, back, chest,
Thursday-Shoulders, arms, legs,
Friday-Back, chest, shoulders
Hopefully it works out!
I've been training like this for years! Thanks for all of the data and info behind it! I love doing a little bit of legs every day, cuz leg day suuuucks
Same here bro, I don't mind training the whole body in one go, but coming in just to train legs is just not for me.
On the other side I find squatting daily less daunting since it does not last long per session and let's me practice daily.
I do program like this but made it the way I wanted.. And I find the same just doing one leg exercise a day is better then doing 3 compounds a day for legs.. I'm still worried about not being rest ya muscles enough
as a college student who has lots of random shit coming up/missing random workouts... i look forward to trying this. missing one day won’t mean i have to wait til the next week to hit the body part again. thanks
I was hyped for this until I realized that this means 5 days a week is leg day. As the realization hit me, a deep sense of sorrow overwhelmed me as well as a terrifying existential dread. Where my mind once harbored hope, there was despair. Where my soul once harbored love, there was contempt. I slowly got up from my chair - lightheaded. Processing this made me see the world in black and white where there was once colors. As I pictured myself training legs every day of the week, a bleak and sick outlook on life took a choke hold on me. It was the death of joy and all paths led to damnation. With a trembling hand, I write you this - as the pain of thinking about training legs 5 days a week attempts to shackle me to insanity beyond the edge of reason. There are some roads in life not meant to be taken, and I fear this is one of them. Better results? Maybe. But at what price... AT WHAT PRICE?
:0
I LOVE THIS
So I've done 4 weeks of this program. I did the first week as a test to get a feeling for the weights I should be using given the RPEs(tons of lifts I haven't done in the past). Absolutely fantastic routine. Super fun I get to go all around the gym, each exercise is like starting fresh so I can go decently hard without much pain. It's not that much volume everyday cause I'm doing the 5/week so each workout is decent in length.
Overall it's mostly just fucking fun. I do a ton of different stuff it's really engaging, no more days of "chest exercise number 5" or "leg variation 4" I'm like hoping around and get a good pump all over. Plus I hate doing arms so doing them a little each day is way better for me. Experience from 2021
I’ve never heard anyone say they hate arm day lol
How are u now?:-)
@@cinematickenI absolutely love hitting triceps but damn I just hate training biceps for some reason
Do half reps with constant tension on the muscle. And concentrate on the muscle feeling ;)
Chest:2
- Clavicular (Dumbbell Pullover): 3 sets of 10-12 reps
- Sternal (Dumbbell Bench Press): 4 sets of 8-10 reps
Back:4
- Lats (Pullup): 3 sets of 5-8 reps
- Trapezius (Dumbbell Shrug): 3 sets of 12-15 reps
- Rear Delt (Reverse Fly): 3 sets of 10-12 reps
- Erector Spinae (Dumbbell Romanian Deadlift): 4 sets of 8-10 reps
Shoulder:2
- Anterior Delt (Dumbbell Shoulder Press): 4 sets of 8-10 reps
- Lateral Delt (Dumbbell Lateral Raise): 3 sets of 12-15 reps
Arm (Biceps, Forearms, Triceps):7
Biceps:
- Long Head: Incline Dumbbell Curl: 3 sets of 10-12 reps
- Short Head, Brachialis: Hammer Curl: 4 sets of 8-10 reps
Forearms:
- Brachioradialis: Reverse Curl: 3 sets of 10-12 reps
- Forearm (Wrist Curl): 3 sets of 12-15 reps
Triceps:
- Lateral: Dips: 4 sets of 8-10 reps
- Medial: Dumbbell Kickback: 3 sets of 10-12 reps
- Long: Dumbbell Skullcrusher: 4 sets of 8-10 reps
Leg:4
- Quadriceps (Leg Extension): 3 sets of 10-12 reps
- Hamstrings (Leg Curl): 4 sets of 8-10 reps
- Glutes (Dumbbell Hip Thrust): 3 sets of 12-15 reps
- Calves (Dumbbell Calf Raise): 3 sets of 12-15 reps
Abs:4
- Upper abs (Dumbbell Sit-Up): 3 sets of 15-20 reps
-Lower abs (L-sit) :Till failurex3
- Obliques (Dumbbell Russian Twist): 3 sets of 12-15 reps per side
- Transverse Abdominis (Dumbbell Woodchopper): 3 sets of 10-12 reps per side
Monday: Chest,Back,Forearms(8)
Tuesday: Rest
Wednesday: Biceps, Triceps, Shoulder(7)
Thursday: Rest
Friday: Leg, Abs(8)
Saturday :Rest
Sunday:Rest
Warmup(Before): Jump Rope 3min
Stretching(After): 3min
---This is my workout routine, can anyone rate it and see what is off
I have been working out since I was 19, and I am 70 now. I am on a 5 day whole body program. I only do one exercise per body part per day, and only one set, but each set is around 20 reps, all to failure. I tried two sets of 20, but since I begin with compound movements like squats or snatch grip deadlifts, after a core warmup, by the end of the workout, I was toast. And combining an early morning workout with seasonal heavy labor (timber thinning, construction, etc) or cycling trips to town ( I live on an island), I would finish the workout and the day depleted. I am lucky enough to have my own full gym, accumulating equipment over a lifetime, so I am able to vary exercises every day for that one movement per body part. I don't have to share equipment. I can set all the equipment up for the whole routine the night before. And doing 20 reps plus per body part shortens any warmup period to almost nil. I do core warmup first. Day 6 is a light day with plyometrics like jump rope, box or string jumps, and some aerobics like rowing. Day 7 is a mountain bike trail ride. I have experimented with so many routines, including crossfit, split routines, etc, but I like this one best. If you are doing 4 sets per body part per day, doing whole body, it has got to be a 2 hour workout, which is too long at high intensity. I alternate movements, doing a leg exercise then right away after catching my breath, a forearm movement. Then a chest exercise, supersetted with a calf movement, then upper back supersetted with shoulder, etc. This gets me out of my gym in under an hour.
Sounds amazing. incredible dedication, appreciate the share. I can only hope to have the dedication you do in my 70s!
respect grandpa 💪
@@naseemfx7526 I have gone to two to three exercises per body part now, but with only a little rest except after squats and deadlifts, now doing 4 days a week, with a bike ride or run on Wednesdays and Saturdays and Sundays. I was finding that the 5th day workout was a challenge to make advances in the lifts that I was doing, and am finding that 4 days is effective.
And thats how you fry your central nervous system
That's rubbish I do 4 sets per bodypart per day and Im out in an hour..all 4 sets...chest, back, shoulders, legs, biceps, triceps..then out...change the excersises the next day and so on
3:09 what happened to your voice here on "the same"? Lol. Your editor is getting very creative.
he edits himself!
Lol I downpitched my voice for dramatic effect in a few spots lol
@@JeffNippard it makes you sound like a ghost/scary movie effect.
Ok good...i thought it was the acid and mushrooms in my system but glad to see other people are experiencing this.
@@JeffNippard You do the editing Jeff? I would have never thought. Fantastic job.
I learned bro splits in high school and carried that through the military. I adopted PPL in college and did that up until a couple years ago. Full Body 3x per week is now my bread and butter. I've experienced the most and fastest growth with this routine and it's soo much easier to stay consistent.
I forgot how good your content is. You are the man! Thank you for your videos.
LOOK HERE YALL: Here's what it REALLY boils down to when it comes to training splits. 1.) Hitting the same muscle more than once per week is scientifically suggested to be optimal for body building/muscle hypertrophy. 2.) When volume is equated (meaning reps x sets x load) then the time spent on the volume is just a matter of preference. Meaning, if you prefer shorter workouts then without sacrificing volume you will need to frequent the gym more often, however if you don't like going to the gym so frequently then you will have to spend more time in the gym once you actually go in order NOT to sacrifice some volume. VOLUME is the #1 driver of muscle hypertrophy(albeit not the only cause) but you don't have to do it all in a couple of sessions unless that fits your schedule better than more frequent trips to the gym throughout the week. So I say as long as volume is equated for and you AT LEAST hit the same muscle group twice per week then it's just a matter of what fits your personal schedule the best. So that you can make more workouts than you miss. #YOU REAP WHAT YOU SOW NO DOUBT!!!
I love this program. Recently completed it and now on week 3 of a second run. I've made considerable gains, recovery at first was a little rough but my body acclimated to the frequency just fine.
Where did u get the program
You've made gains after 3 weeks ? Then you woke up from your dream.
@@coraltalksmore.. Reading comprehension is hard I see. I said 3 weeks of a (second run), as in I'm 3 weeks into a repeat of the same program. Pay attention and try not to feel self important for a bit.
@@Xsynth 3 years later, do you still use this program? How were the overall results of this vs other splits? Looking to move from home workouts to the gym and this program is looking mighty interesting...
@@shack19 Hi, I ran this program back to back for a total of 3 times. I think it is a very good program, I continued to make gains for as long as I applied myself.
I don't run it currently because no matter how a good a program is you will want to switch things up to help break the monotony.
Nowadays, I'm more into athleticism and functional strength, so I'm running Jeff's Essentials program alongside a calisthenics program.
When/if I run this program again, I would cycle perhaps a powerbulding program between this program to get both strength and hypertrophic gains.
I’ve done upper, lower, cardio and 4day bro split, and Also a boxing training/ superset random opposing muscle group split. I think they all have their place depend where you’re at and how you feel. I’m just getting back into it after two years basically not working out at all and I’m doing the basic 4day split for now. I think I’ll go to upper/lower cardio in a few months. No need to do anything sophisticated right now.
For those who have done ard manual labor in the their job, you work out every day in different proportions and your muscles adapt and you get stronger. This is natural. So to replicate this in the gym isn't far fetched, except that most gym workouts are more muscle specific and thus more flexibility and variation is needed from day, dedpite working out every day.
I live by this routine with cardio 4 days a week with cardio on the days off.
I'm 46 now and feel great with no testosterone therapy.
Acknowledging how much I appreciate the fact that you brought that this routine is motivating you. I believe that aspect of training is important for people who are more experienced and wish to continue making progress. As always, I think you give the science a fair shake- explaining the results and your interpretation of them. Great content bro
Every time I go back to the gym I always do a full body routine for the first 3 days, rest one day then go into isolation, Chest, back etc. The full body is like a "HEY FATASS, WAKE UP!!" call for my body to prepare it for what is to come. I push myself hard when I lift, always have and always will. This time around I'm incorporating cardio at the end of every workout to keep me from being fitfat as I call it.
Those first 3 days were hell ngl. I busted my ass and was sore but I pushed through. The soreness faded by day 3 but the volume also decreased since I was doing multiple exercises for each body part. Now with the isolation exercises I am feeling the soreness after each day and I am able to push through until failure. After watching this video as I progress in my fitness I will keep this in mind once my body becomes accustomed to the workouts.
I’m going back on this split as after a year of trying different things I’ve found this is the one program that’s helped me progress the most
My favorite block I did all last year was a 4 day per week full body and I loved being able to focus intensely on each rep with the lower volume for each muscle group. Definitely felt the quality of the rep improve and recovery was fantastic. Most of my other blocks were more of a 5 day power/hypertrophy style. May go back for a longer time.
Hey did you perform the same program 4x per week or switch the exercises up?
Great stuff, Jeff. I come from an athletic background, weight trained for over a decade, with the notion of the 48-72hr rest period. It never occurred to me that doing a 5x full body workout (keeping the volume (wasted sets) at a low per day then carry it on for five days) might be very beneficial. I'm definitely for sure gonna try this!
Sumith Thomas tall how it works for you, I will start it tomorrow, but I’d like to know if I could train calf daily as well😂
@@gabrielalmeida6085 So far, I am loving it. I've been training full body since Thursday (a week and a half ago). I keep it very simple, 15mins of dynamic stretching and mobility training, then I choose a muscle I want to go intense on. Supplement it with some super sets of other muscles, and finish with abs. I do calfs three times a week. So far, I'm liking it.
This is my new favorite channel. Nice job
BRO! mind-blowing. I'm going to start this after spring break. Have been doing push, pull, legs
Awesome video.Very well researched. Really appreciate the work you put in🙏
I'm up to 6 days a week just bc it puts me in a good mood before work.
Definitely found this works. Also lets you work on lagging muscles daily, which is great. Also, if something you need to use is unavailable you can just do something else for that muscle group, I like being able to mix up exercises on the fly as long as I hit everything each day.
Just started this last week and I’ve been enjoying my workouts sooooo much more!!! thank you for the idea and education!!
So you do train;
Chest
Back
Legs
Shoulders
Abs
Triceps
Biceps
All in the same day for 5 days a week,and take saturday and sunday as break?
@@abdelmalekalmansouri5733 I do fullbody every second say. 1 exercise per muscle group and maximum 2 sets. I'm 41 and feel.well.reovered and fit
Thanks Jeff . I just started a full body routine 🙏🙏
Anyone notice that Bro Jeff is wearing beats and airpods.
that was a nice catch LOL
The beats are for his neck ears
Hey Jeff, that's a quite informative and well researched video as well.
Just one request, could you set the ambit for beginner, intermediate and advanced lifters for both your past and future videos?
Thanks.
I'd like to see them do a study on high frequency training for people who do manual labor jobs. My theory is that people doing manual labor jobs would greatly benefit from full body five times per week low volume per session training. It would keep them from getting burnt out from a day-to-day standpoint.
Definitely. I switched to 5x fullbody. The plus point is no part of my body is fatigued so much that it interferes with my work (otherwise leg days used to make it very difficult to ride, drive, walk).
Very interesting point 👍
💯💯💯
@@hssy2jrocker how many sets do you do on a full body workout. It just seems insane. Did you gain muscle and strength? And were you lifting heavy?
Full body workouts are also so much easier to put into a busy schedule. Where you can continue where you left off in the program than having one day off ruin the weekly schedule
I think im gonna stick with PPL but thanks Jeff
ive been doing the same thing for the past 3 months too, I can definitely say I saw more progress and got a lot stronger,
but one thing i was doing wrong was that not splitting the chest workout, would do bench, incline then flys or any accessory exercise
Thanks for the great vid again!
I do 7 workouts a week personally, & 6 days of cardio on a cycle bike for 10 kilometres or 6.2 miles for my American friends! usually completed in 20-22 minutes to Help promote recovery for the next of training. Going to the gym everyday really changes how you think.
It taught me how to preserve and get to that next level. Realizing nobody is holding me back but myself.
If people stare let them! It’s has nothing to do with you; but rather the one staring often has problems they have yet to figure out.
Don’t ever let someone’s look or stare intimidate you; let them face the fire if they so desire, let it motivate you to work harder & remember the world is full of haters so let them be angry with themselves so you can be happy with yourself : )
Thanks For The New Workout Program Starting It Today.
I recently started training full body 6x per week thanks to this video. 3 sets to failure for each bodypart per day while eating in a calorie deficit.
In 4 weeks my bodyfat has gone from 18% to 15% and my muscle mass from 70kg 71kg. Very happy with the progress so far
How much deficit?
Great vid Jeff! The programs I've made for my own training the last years have all been variants of full-body splits. In general, I just think they're working so much better for me, both in terms of building strength and hypertrophy. I've also made programs based on the same principles you're highlighting here for other people (both 3, 4, and 5-day programs, both beginners and semi-advanced trainees). They all like the fact that it's nice to split the volume for each body part across the week and not cram it all into one session, since the quality of each set is so much better, and so far no one has complained about not being able to recover between workouts either. TBH, I'm not that surprised that more and more scientific studies seem to back this kind of training split up. Keep it up bro!
Hi Jeff, I respect you for your dedication and commitment towards us in providing these programs. I have one question.. with full body program where should I add my weak part eg. Shoulders and also when should I do cardio. Please help as I am struggling to loose belly fat and also improve my stamina after a major accident. My age is 42 years now. Thanks in Advance. Regards
I did something similar to this and the soreness really did disappear. So true how it takes less time to heal as you get more experience. But I've never thought about that before.
The split ive been doing for over 7 years now and works pretty good:
Mo: Arms + abs
Tu: Chest +back
We: Legs
Th: Shoulders + abs
Fr: arms + abs
Sa: Chest + back
Su: Legs
This means you train a musclegroup every 4 days. I never take a restday and in the 7+ years of lifting i have never had an injury. (Training 100% natural for those wondering)
The only days i take rest is when i am on vacation. (every 6 months i take a 12 day break).
The reason why I personally don't like full body workouts is because I feel like I can't train every musclegroup as hard. If i do 3 bicep excercises with 4 sets each and then do some triceps and shoulders, I can only train chest and back at like 80% of what i usually do. I do believe that you should train every musclegroup atleast twice a week.
Theres something ive been confused with for a while now, so I was wondering if you could answer this question for me, I use the athlean x workout videos for my training and have applied them into a schedule, but what im unsure about is on whether it is better to mix 2 different muscle workouts into 1 through supersets etc. , or what im currently doing which is completing say a bicep workout, then taking a 5 min breather and moving onto triceps workout, ive just awlays been unsure on this despite how dumb a question it may seem to be
Full body workout means to train all groups almost everyday
Who’s here before Dr.Greg goes insane?
This is where I found Jeff around March and was going to the gym until Covid but once it opened in June I started PPL and have been doing it since (I’ve switched to PLP) and I’ve basically been following your PPL science based and I can’t believe how much progress I’ve made. I’m 36 and never been in the gym and my legs are toned my biceps are much larger and my numbers are up. At one time I couldn’t do one pull up. Now I can do about 8 or 9. My biggest problem is my desk job and I’ve lost fat but not enough. I’m 5’11 208 and got a belly and a good layer of fat that I can tell is less than it was. But I eat what I want so I need to get more serious. I’ve taken a few days off (I don’t think I’ve done it since before June and I feel like I needed it. 225 is hard for me on bench press and I don’t know if I’m progressing. Maybe I’m just not eating right. Anyways If you read this Jeff is the man listen to him and Dr. Gregg. I need to buy is cook book.
Can't wait to try this, thanks Jeff!!