Why 3 Days A Week Full Body Workouts Are BEST For Most People
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- เผยแพร่เมื่อ 27 ก.ย. 2023
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71 here. Been training for years. I do full body high intensity. Rest 4 days and repeat. I don't get why everything has to be pigeon-holed in to a week. You rest until you're fully recovered, then hit it hard.
I've been struggling with recovery and sleep patterns. I tried making a plan spanning 10 days. But yours just sounds like a simpler more superior way to do it. I will start this today and see how it works for me. Thanks for sharing.
@@fahadus It's more or less Mike Mentzer's philosophy of training. Works very well, look him up.
I agree. I'm 64. Use to do the body part split routine but now do full body using primarily sandbags with a few band exercises, and push ups. I work out hard then rest until ready to do it again. Sometimes I only do it once a week or less but it still works.
Boom!!! 😊
Because when you're younger and physically fit you might only need one day rest in between.
That's what I do and it's enough to recover.
One of the biggest misconceptions is thinking our bodies know what a "week" is
Absolutely
Right to the point
Nobody thinks their body knows that.
True
Very true!
When I was a competitive powerlifter for 40 years, I did 4 day a week splits. Once I got in my early 40's, my best results were when I just did 3 days a week, focusing on squat, bench, and deadlifts. I won the California States at 42 and best lifter at that meet. I was dialed in both physically and mentally. Less can be more if done correctly! Thanks guys!
Where did you program your deadlifts?
I actually only pulled maybe once every two to three weeks. I did conjugate training like Westside Barbell....lots of box squats and good mornings. @@aaronking610
Yes
I agree, 46 year old lifting 3 days a week in a PPL split has been a game changer in strength and body fat loss over 4,5,6, day training cycles. more time off is much more important and full body workouts you cant get enough volume at high intensity to make results. its great for beginners and people who dont train consistently.
You can make that work but it depends on what is more important to you. If boxing is your goal i wouldnt do that. its to taxing on your body. If boxing is just your form of cardio you do then no problem. If your competing on boxing I wouldnt lift more than 2 days a week and i would do a full body for those two days because its not the intensity or volume per muscle group so you can recover to box.@@vdvyoutube
So true for me. This has been my favorite workout routine for me and I have been lifting for 35 years. Especially as you get older and time becomes an issue. You can always incorporate new exercises into it to keep it fresh and I always loved the full body pump you get from this routine.
I’m a 54 y/o dad w/type 2 diabetes and I’ve been back at the gym 2-3 times a week doing basic full body workouts and it has helped so much. Woke up my body and def see/feel improvement!
Last year I did blood tests, fasting blood glucose 92. Joint pain everywhere, not sleeping, peeing 2-4 times per night. Got on Carnivore diet and this year fasting blood glucose 73, joint pain gone, not waking up to pee, sleeping like a teenager again, lost 50 pounds. I'm currently off the diet again but I'm sure I will return to it. If my problems come back. It's a great reset and tool. I wish to God someone would have suggested it would get rid of joint pain. I suffered for over 7 years.
Every other day full body and taking a workout off every month when I'm fatigued has really worked for me at 42 - put some muscle on and leaned down without being miserable.
Great advice with full body workouts. Started lifting heavy in my early 20's, going 4-6 days a week. Now 52 I still try to get 3-4 days a week. More times than not, it ends up being 3 days. Life happens, with work, family, etc. Just my own experience.
Absolutely, the best advice to get out there in the ethos. Splits are great if you are absolutely consistent in home, work, life! Get that truth out there guys! Full body 3-4 times a week is the best way to be consistent for the majority of people. This is Gold, keep up the good work!
This is bogus.
@@Jefe-qh8kd Don’t flaunt ignorance it’s unbecoming. Respond with a fact you can site to debate or dismiss what has obviously worked for me and millions of people or just continue to be an ignorant troll.
I’m glad you have put emphasis on the rest / recovery part. That’s when we grow. A full body workout is incredibly taxing so a full days rest afterwards helps. As the saying goes: “Never skip your rest day”.
For a busy dad of twins full body is the only way to go. I tried doing 3 days/ week all summer but trying to time everything proved to be a disaster. Lesson learned, slow winter 3 days/week, busy summer, 2 days/week. Better to do less, but do it consistently, than to do more, but only theoretically.
Got twins on the way my man 😬
@@CJGrenier Congrats!!!, it's like hunger games when their babies but I wouldn't trade it for the world. Their 5 now and really getting into the fun stuff and I know if one can go on a ride or whatever the other can too. May the odds ever be in your favor, they won't be, but its a nice thought!!
Enjoy, especially if they a re boys! :)@@CJGrenier
So true. 3 days of full body has given me the same results as 4-5 days splits. I actually noticed better performance since I dont have to be extra sore on a muscle group everytime I hit the gym
After i became a dad as 29 y/o i had less time for things like workout. I started full body schedule where i rest for 2 days and on the 3rd day i hit the gym hard. Only compound exercises for 50min to 1 hour max. My strength improved, my sleep was better, and i had alot more sparetime. Can recommend.
This is spot on. Most of us just want to be fit. Everyday life requires all your body parts working together. Full body workouts keeps the routine more simple. Less thinking. Also less intimidating. Who really likes leg day or whatever it is you may dread. By doing a little of everything it makes it more enjoyable and gets you quickly thru the parts that aren’t your favorite. Fitness channels would certainly be boring without all of the myriads of workout regimens. But a little more of this honesty would serve most of us much better and wear less on our minds that we are somehow failing by going the full body path. Thanks ! And happy new year. 2024
I love full body, I wanted to incorporate more sprinting which feels awesome and sprinting every workout is awesome. I don’t go by the days of the week just how many days of rest I’ve had in between usually 2-3days in between. I always try to go at least twice a week which means I’m hitting everything twice a week. One day always focuses on 8-12 reps, the other day focuses on 2-6 reps
Same here. Two days per week for me too and I am able to stick with it. 20 years ago, I did splits and could never stick with it due to overtraining and injuries.
100% right, i've split Bench, Squat and Deadlift for a number of years now. I also do Push, Pull, Push, Pull about 4 routines - 2 mostly barbell and 2 machines. Works very well.
Nice article and very much appreciated. I’m 71 yo and started whole body workouts exclusively a few years and have never looked back. My younger 70 yo brother convinced me that the whole body workout is best and it is true. When it was time to
change things up I recently put
together a whole body
superset wo that is very
challenging. Your advice is gold.
Wonderful..do you take creatine?
I've now been on a 3 day full body workout for nearly 5 weeks and I can honestly say I'm making great strength gains , have maintained constancy so far, even look forward to my sessions and feel not fatigued, Monday Wednesday Friday, when did body part splits over 5 days I was so in consistent, if I go really early in morning and gym empty I get my session done in I'd say around 75mins but if people I know in gym takes longer because of having quick chats , so prefer to go when gym empty so I cam just get done and gone .
I can fully recommend this workout routine I'll never go back to body part splits
My workouts seem to take longer than I'd like. Any tips on how to get it done in about 75?
Finally !!! I’ve been trying to play football again at 32 and I’m way overweight. So I’ve tried several programs. But this video makes the most sense
50yr old here. I started working out again, doing full body workouts now, light, followed by 30 minutes on the rowing (low impact) machine. I do this 3-4 times a week and I think it's perfect for me. I get up at 4am for work and I have long days on my feet. The 3-4 days help me to rest and recover. Also, right after my workouts, I do Red Light Therapy for two twelve minute sessions at Planet Fitness. Thank you for this video, tells me i what wrong about my regimen.
Good points. The problem with splits, is there are going to be some days where you just don't have the time or the energy to do any working out. You need rest days.
When I was a teenager someone wrote me a 6 day a week split. I had good results initially so I kept following it religiously despite awoon feeling tired, sore and shoulder issues. The mindset was no pain, no gain. I wish that person wrote me a 3 day a week full-body or 4 day upper/ lower routine that I would of followed religiously.
Funny thing as a trainer I would often do full-body workouts with my clients 2-3 days a week to fit best with their schedules and many were getting great results. But for myself and other trainers I talked to, 6 days was still the mindset.
It wasn't until a couple years ago when I really started to do go between a full-body 3 day or upper/ lower 4 day routine. I always look forward to my next session. I use the other days to work on my mobility, massage and stretching. My body feels better, I got better results and my sleep has been better too.
Great video thanks guys, subbed
I knew it. I went from 5 day split to 3 day full body and I see a difference. Plus as I get older (35) it make a major difference in terms if recovery.
35 older ? That's your prime 😂
😜🤪😝@@barrybarnett731
So what happens when youre 50 or 60? Drop to 1 day a week because youll be older?
@@barrybarnett731prime is 26- 33
I’m 46 now and was doing a 5-6 day split since I was 12 yrs old. It worked AND my joints and muscles were always sore and I’d have to work around the discomfort. Two years ago I switched to full body 3x a week AND I wish I did this in my youth. My body is growing more now on 1/4 of the “supplements” used back then AND I’m just as strong with joints and ligaments that do not hurt at all any more!!!
Also, If you have weak body parts, this is the way to change that.
Lately my life has been pretty busy and rough but I managed to get at least one day a week for a full body session for strength, hypertrophy and endurance. Seems like my body still improves with progress but I know it's not optimal just to do one day a week but at least it's helping me some of the hard earning muscle and strength gains. 💪
43 year ild man five years out if training! I'm currently doing three full body workouts a week! Four weeks in I've put on 2kg of muscle and an inch on my biceps! The first time ive trained this way! Amazing results!
Switched from split training to full body recently and my weak body parts are finally responding and its rounding out my physique. Always had a problem with arms and legs and the frequency and the fact that youre focusing on very few exercises which makes progressive overload the primary goal is just helping them out so much. Really dialing in my form and getting stronger and its showing already been almost 3 weeks after my next lift. Can really tell that the muscle is responding well to this type of training.
If possible, please share your training program with me.
I have been doing full body workouts for more than 10 yrs. 3/ 4 days a week. It was life changing. I do start from cardio and then weight training.
I’m cutting right now (6’, OW:240 CW 193 GW 160), and need to for my health, so 4x a week with a lot of walking has been a great tool, but after I get to my goal I want to move over into that sustainable lifestyle, so I agree 3x a week is most likely best.
I listen mostly to your HILARIOUS podcast and I just want to say Thank you.. People stare in the gym for I will break out laughing.... LOL... Justin singing and his whisper bombs just knock me out... Adam... Your transformation keeps me on a high and Sal... OMG I
my mental fortitude is very thankful for 6x a week sweat sessions. strength training focuses with some 3x a week kettlebell swing variation sessions mixed in for higher intensity low impact cardio. 💪 for me the mental health that comes from working out, out does everything else
but I love the way I look and feel too so it's compliments eachother
I just started getting my ass into shape a couple months ago. I definitely need to lose weight, but I want some muscle too. What I've been doing is strength training on Monday (Chest, Shoulders, Triceps), Wednesday (Legs) and Friday (Back and Biceps). Each of those sessions takes me about 70 minutes. Tuesday and Thursday are for low impact training for weight loss, which I do for 30 minutes with my goal being to eventually be able to do HIIT sessions without feeling like I want to die. Saturday I work on the core. But I think I'm going to switch up my strength training to just do full body like these guys recommend and see how I feel.
If you really like your split you can keep it, and only switch to 3 full body days once you're tired of your current 4 day split
Do upper bench, lower bench as much as you do flat bench. Do dumbbell variations of these movements. And hit back to compensate and complete these movements (seated back cable rows, pull ups, deadlifts, muscle snatch, clean and jerks, power cleans)
Doing splits early on and my biggest mistake was missing days, and when I would go back to the gym instead of picking up where I left off I would always start from the beginning meaning, it was always starting with Chest and overdeveloping my chest
I am 50 and started hitting the weights again two months ago with full body workouts. 20 years ago, I used to lift with split workouts, I was constantly quitting from being overtrained and I suffered some pretty nasty injuries (both shoulders) which took years to heal. I won't gain a lot of muscle at my age but I want to be able to stay injury free so that I can actually workout.
Been doing this for a year at 33 this is something that worked real well for me
You can get similar weekly volumes doing both.... but the increase of recovery from rest days between full body workout days.... you get better rest and always feel fresh. Repeating more movements 3x a week also gets you more effecient at the movements.
Ive done same routine past 4 years consistently... pull ups, incline press, dips, lat raises, ect. Still getting stronger.
and can you have a beach body by doing full body workout? obviously the right diet as well? do u mind sharing your routine?
What exactly are you doing each session please?
Hey guys, i'm gonna list the exercises but you can vary the order and what exercises you wanna do, best to do whatever agrees with you best! As a whole I aim for 2-3 exercises for each muscle group for the workout.... with 2nd half to the end being more supersets, antagonistic muscle groups. Mind you I play hockey so this is more of a upper body workout technically... cuz I need my legs fresh.
1.) Incline press
2.) Pull Ups
3.) Shoulder Press
4.) Lat Pull Downs
5.) Standing Alternate DB Curls superset with tricep cable push downs
6.) DB Full ROM Lat Raises superset with Dips or Deficiet Push Ups.
**I may add additional exercises ie Flys, Face Pulls, seated row, cable curls ect if I wanna focus more volume or hit a muscle group bit more for that exercise. Then following one ill hit another muscle group bit more.
Side note.... my gym is always busy so I start with whatever machine/station/bench is available at the time and shift the rest around accordingly. The 4 options are... i) incline press ii)shoulder press machine iii) lat pull downs iv) pull ups. So I go with the flow of what comes first and then do an antagonistic muscle group exercise after, ect. Mind you sometimes I'll do one muscle group a few exercises in a row to change it up. So Incline Into Flys, then Lat Pull Down into face Pulls ect. But the two superset groupings usually remain the same.
They say whatever you start an exercise with potentially can get max stimulus for said muscle group. So based off of what you read... for a 3x a week goal
I'll focus first one on chest....starting on chest then 3 chest exercises overall....
Second one Back.... start with pull ups then follow with Lat Pull downs ect.... add in seated row ect
Third one being shoulder focused... start with Shoulder Press, then Face pulls, Incline, ect then do lat raises at the end but maybe 1-2 more sets to go to failure ect
As soon as I started doing full body 3/4 a week instead of a typical spilt 6 days a week - my results skyrocketed!! My body transformed!! Im not a body builder, Im just a regular gym goer and wow is this ever true! Perfectly explained and this really works
What’s your workout routine ?
Bump
workout?
Well for those who practice any sports, full body will OT and cause leg fatigue because you will not recovery the legs.
When I switched tomUpper / Lower (4 x week) and bball 2 x week I had enough time to legs recovery. It depends. For those who just lift and walk on the other day…no problem to train full body 3 x week
its crazy yt recomended this . I started doing Full body 3x/week from past last week onwards. I never searched for it on line. just did it
Love the clip summary
I have been working out for approximately 20 years and until I found your podcast about a year n half ago.... I would do bro splits pull and push or single muscle per day... Finally until I heard u guys talking about full body workouts that's when I tried it and have seen amazing results. Doing full body workouts and following the advice u guys gave about 4 to 6 weeks switching reps intensity etc.... And have been doing better than in my twenties and early 30s.
@carlosdmmc5395 Have you done full body workouts before at all?
can u show us an example of your week? and what bidy oarts u do together?
can you tell us a rough example of exercise selection for a full body session ?
@@Jay-sm5th hey, so I go mon wed Fri. Do squats bench prs military prs pull ups n rows. Finish with chin ups and dips and lateral raises or a mobility exercise for shoulder or carry overs. Next workout I'll do deadlift instead of squats everything else remains the same. 4 weeks rep range from 12 to 15 the next 4 weeks rep range 8 to 12 and the last 4 weeks range 1 to 5 reps.
@@carlosdmc5395 hey man thanks for replying, ii've always wanted to do a full body split but when i sit down to work out the exercises i end up with a page full of lifts that all seem to important to cut. Your selections seem pretty encompassing though, i'm doing a chest/arms - legs - back/shoulders split atm ( 1 day on 1 day off ), and it's proving to be useful but as it's autumn i'm ready for a winter bulk and a compound programme would be more optimal... off the top of my head i'm thinking - squats/deadlift - incline bench - pull ups - rows - military press - lateral raises - dips ( which is your foundation ) and all i would add is a barbell curl and shrugs; sounds pretty perfect to me - the only thing i worry about is being at the gym for about 6 hours lol.
I’ve been doing full body workouts 3x a week for over 5 years now and they’re awesome for gains and recovery. I occasionally will switch to a push, pull, legs or upper lower split but in my opinion full body is king!
Sorry to ask but when you say full body do you mean like you will do all chest , tri’s , biceps , back , shoulders , legs in each of them 3 days?
Same here. Mainly full body two to three times per week. Sometimes I do push and pull or a split routine.
I respond best with a full body workout 3 time per week.
@@Mattjonesll Yes! I train all muscle groups in one session. Keep in mind when doing full body correctly you cannot try to cram the volume you would normally do in a split and train your entire body otherwise you will be in the gym for hours and be inefficient.
Full body template:
vertical push
Horizontal push
Virtical pull
Horizontal pull
Quad movement
Hamstring movement
Superset bi/tris
Throw some abs/core in if you have time left that’s usually ends up being anywhere between 7-10total exercises per session with 10 being more of a higher volume session. do that 3 x per week with intensity! Taking most sets close to failure. 10 exercises might seem like a lot but it you consider the fact that most gym bros will do 5 or 6 exercises on just “chest day” doing 10 for your entire body really isn’t that crazy
This is the GOAT templet bro. Good look
@@ludlowbuckley5373
I completely agree... most people don't who watch YT influencers don't have the flexible schedule as they do. Our 9 - 5 consumers our time... some people even work night shifts, so forget about training the next day
I do 3x full body for exactly these reasons! It also allows me to give my work the full attention on the off days. I’m not good at daily balance, so exercising all out one day and working all out the next keeps me on an even keel long term.
43yrs old, always lifted heavy 5-6 days a week since my early 20s. I’ve lowered the weight the last few years because of a back injury, other aches and pains and just not recovering the same - but still lift 5 days a week. I never do enough cardio and need to lean out some, so I’m going to give a 3 day full body workout a shot with 2 cardio only days in between then weekend off.
Full body hypertrophy super sets, body weight, and heavy body compound. On rest days is a good time to put more into stretching mobility put some blood in the muscles. What works most of the time is going at it easy you just want to keep moving forward without any set backs. One of the key things to secure victory is the amount of fuel to do these type of activities and that can be very selective
So true!! It is more difficult to do the splits than total body for me!!
I personally much better like upper body one day, legs and core the other day, and repeat that 2x a week. It is much easier to focus that way. If you do full body it is so, so, so much more difficult to focus on your body parts. Like hey, doing squats, bench/dips, shoulder press, vertical pull, horizontal row, some hinging movement.. and if you repeat that 3x a week your systematic stress is gonna be huge per day. Of course it depends on your volume and intensity also, there is a lot of variables one should consider but I personally just mentally like it a lot more when I can just focus on upper body one day, legs and core the other day
split it .
I understand it but everyone is different.
@@brandoncarroll9155Preferences are different, splits and anatomy is the same.
The superior approach is the one that you like best. That you will do on a consistent basis with sufficent intensity and volume to get results. Just workout bro!
100% facts. Couldn't agree more
I've been doing full body workouts 3 days a week and doing yoga on 3 of my rest Days and actually resting on Sunday for 2 years now. It's worked great for me
How many exercises per muscles do you do? And what about sets X reps? Thanks
@@nononsense2247 For upper body the only exercises I do is pull ups, push ups and and different bodyweight exercises for core, an I usually just superset them after my Leg exercise to save time. For push ups I do 4 sets of 20-25, pulls ups 4 sets of 6-8. For legs I usually do 5 exercises, 2 for quads, 2 for hamstrings, 1 for calves. 8-12 reps
Started doing this in 2019 and I completely agree!
I al trying out this: sunday upper, monday lower, wednesday and friday full body. the two first are pretty long with a lot of volume, the last two are short, not to taxing, but with a tiny bit of explosive emphasis.
I am 44 and just switch to full body 3 days a week for the first time after 2 decade of training. And i have learned to love it.. i film the voids with cardio. Now my recovery time is better them in my 20s. Damn wish i learned this a long time ago. Ty nice video.
I do the same, 3 days full body, 2 days of cardio and 2 days of rest
@@exriodonorte67 same exact here. Works great for me
Being a martial artist we were always taught to train full body so when it's time to work and fight your body is conditioned to performing full body. So I do full body strength training 2x a week till true failure. HIT of you will. When doing cardio and callistenics with martial arts i would do 4x week full body every session
Who would you recommend your MAPS SPLIT to? I used to work out on a six day split and recently bought your MAPS ANABOLIC I’m doing it 3x a week trusting the process but I think the volume is too low . I’ve been training since 14 yrs old (on and off after having children) with the last two years being super consistent (6x week) should I start following MAPS SPLIT or keep doing ANABOLIC ? any advice would be appreciated! My goal is to get as jacked as possible . I am 44 yrs old ,5’1, 120 lbs not sure of my body fat percentage but I would say it’s around 13% .
Don't assign muscle groups to days, just do a loop. If you miss a day when you were going to do X, your next workout is still an X.
I've been doing full body workouts 3-4 days a week for years. Once I started training with kettlebells, it was hard to figure our which days to incorporate many of the exercises, like swings, snatches, Turkish get-ups, windmills, etc. because they are essentially total body exercises. Three or four total body days, with cardio on the off days work great for me.
I feel like 4-day full body is awkward and would do upper/lower split instead
@@DethrowDestruction4 days full body is best for advanced 4 days upper lower isn’t bad just gotta be consistent
@@justinwright3977 how would you split up the days for a 4-day full body? 2 in a row then rest ?
THIS!
@@DethrowDestruction yea that’s kinda weird, I would just do 3 a week and cardio every other and one full day off or low intensity cardio if you want
Squats,
deadlifts/rackpulls,
Over head press,
Bent over row,
Bench presss,
Pull ups,
Chin ups,
Dips.
2 sets to failure on each and go HEAVY !!
That's one plane of movement covered. What about the other 2?
@@MTBMCP 3 day week full body workout, that's all you need.
What I've said is sufficient enough
@@user-xc7gb8gj6r I Don't have a problem with a 3 day FBW, what I'm asking you is, how are you approaching the other 2 planes of movement. The exercises you list are fine for BB and PL but if you're looking to develop athletic ability and have transferable power, your list won't achieve that.
What you've said, exactly WHAT is that sufficient for?
@@MTBMCP explosive power, strength, muscle gain.
I muay thai train aswel, my strength/stamina and overall athletic ability has gone through the roof
@@MTBMCPwhat other 2 planes of movent do you expect him to train? Im respectfully asking.
Full body workout can work IF you can recover from it. It helps to try it and see for yourself but one thing I keep in mind now at my age, 41, is that our bodies respond differently. Preference is also another factor to consider because if you are recommended this and you hate it you may not be consistent with it and not see any results. Just a thought.
If you train with proper intensity no way can you fully recover hitting a body part 3 timesa week as I found out myself especially if your an older lifter , also the workouts take far too long this type of workout only suits younger people I tried it for 8 weeks but it just burnt me out, I got best results from doing _Monday, chest and back , Wednesday, legs and Friday shoulders and arms , I've lifted for over 35 yrs also
I dislike full body workouts as well. I feel like I'm barley hitting the surface on each muscle u less I were to be there for a long time
This really makes a lot of sense. It links in with what Huberman talks about in terms of not really needing to take a muscle to total failure to maximise gains. It’s more about total volume per week. Meaning… you can train every muscle to an 8 out of 10 3 x a week rather than total failure once a week, and the 3 x per week option is probably more interesting training, and recovery is faster
Can someone give example of a full body workout please. Like what exercises , how many sets etc?
Thorough out my entire 20's, I listened to the bro-science of training 1 or 2 muscle groups per day 6 days a week. Sure I looked good but I was always in pain and the bro-science made me believe that no pain no gain. In my mid30s my body couldn't take the stress anymore so I switch to full body 3 times per week. Never 2 days in a row. Always leave 1-2 days for pure recovery. I maintained my size and now I have absolutely zero pain. Not even a little bit. To young guys out there, when you feel pain the next day after working out, give your body body day to recover. If a day isn't enough, than 2 days. Only now I realised motherfuckers who lift heavy 6 days a week are on gear for recovery.
My brotha how long are your workouts and how many sets do you do per body part?
@@keithfelder9691I was thinking about doing 8-9 exercises, 3 days per week (I guess that would be about 2 hours per workout), and one day for bic/tric only. I wonder are those 3 days good for full body...
Same here man! When i was in the Army in all of my 20s, I was all about working out EVERY SINGLE MUSCLE. yes i seen results but I was burned out often and a couple injuries. Now 35 years old, 3 days. a week full body workouts is best
Anecdotally, in terms of hypertrophy, I think as long as you're hitting muscle groups 18-20 times a week, the difference is negligible. I see no difference in my strength and physique if im doing 3 x full body or a 5-6 day split.
Some people prefer doing 40-50 minute workout 5-6 times a week, some prefer doing 75-90 minute workouts 3 times a week. Do whatever works for you.
What would be the exercises for a full body routine?
Full body it is 💪🏽💪🏽💪🏽
Thanks guy's
I just do a little to more than a little almost every day, I feel like crap if I don’t, I gotta do ,stairs,jump rope, weights, or calisthenics,either one or more ! Makes me feel good
I used to work out in my garage with a barbell and a handfull of plates. I did deadlifts, rows, overhead press, press ups, tricep press and bicep curls and sit ups. Did this 4 times a week and got in good shape. Cardio i used to take the dog out for long walks
This is why I am glad I discovered oldschool silver era bodybuilding, mainly the best bodybuilder of all time Steve Reeves. I have learned everything I know now from goldenerabookworm and his hundreds of well informed videos on how these guys used to train. I am 21 years old and have been the most consistent and have been training the hardest I have in the last 6 months thanks to fullbody. And I am only into my second real year of hard consistent training compared to when I was younger. I am up to 190lbs mostly muscle with all my fat around the midsection and ass. Hopefully after I finish my body recomposition after 8 months or so I will have a visible six pack with 2.5 years of lifting at 190lbs. Full body has helped unlock my potential in bodybuilding and it has also started to show me just how strong I can get as well being able to squat 245-250 for 20 hard reps.
How do you train like an athlete who wants to get bigger, stronger, faster on just 3 days a week? Or does this only account for strength training? Like what about cardio, speed work, skill training etc.? Do you think, lifting weights once a week, running/swimming once a week and working on sport specific skills once a week would be enough?
I have been doing splits for the longest. I will try 3 day full body for now and see what results I get starting the day after tomorrow since I did upper body today. Thanks for the great tips and informative video!
That’s cool. I did splits for years. I’m a 57 year-old amputee and switched to 3x/week last year. Gained muscle like never before - even in my 30s and 40s.
@@rejoicingboneswhat’s your workout routine?
66 and have been doing "full body" since 1972. Now the workouts have varied over the years, when I was competing (wrestler) my (off-season) workouts were geared for my sport, lots of explosive and pulling, but never neglected the pushing. And as I've aged I have 'adjusted' the lifts, but still hit head to toe 3 times a week...
How many exercises per muscle group did they recommend?
I am a nationally qualified bodybuilder who most recently placed 2nd at the Mr Texas at the age of 56. I split my body over 4 workouts and train 5 days a week, 4 on 1 off during contest prep. I hit a body part once every 6 days.
I also prep combat athletes (some have made it to Bellator and the UFC) and also champion wrestlers. They typically train a 3 way split, again only hitting a body part once a week (but wrestling 3 days a week).
I work out 6 days a week, apart from when I've been ill I haven't missed a training session in years.
What about upper/lower alt days, 4-5 days a wk? That’s how my dad taught me, I’m 6 1”, 190 lbs, athletic but wanting to put on more muscle. Any advice? Or am i good. My diet could be better but good protein and veggies
Ive never tried a full body 3 day. How long does it generally take? Can you do the compound exercises like squat, DL, bench.
How many reps would you do for each body part?
Question.
I get the method of train to a degree. I workout 3 times a wk full body. Workouts go for about 8-12 reps for 2 sets for each targeted area. I focus on being in the gym 45mins- 1hr.
In terms of rest days is it wise to do an ev other day?
Also i do intermittent fasting 16/8 but to maintain mass iv been fasting only on rest days.. what are your thoughts to efficient gain and maintain muscle..
Hi I recently started going to the gym just over a month now. Due to my schedule I'm going to the gym 3 times a week doing a split work out :
Friday chest, shoulder triceps
Saturday Back and biceps
Sunday legs and abs.
After watching this video I'm leaning towards doing 3 full body workout but if I do them 3 days in a row is it too much? or do I just have to find my comfortable intensity or maybe just stick to my split work out?
I always seem to come back to 3 day FBW splits, something about it is just the perfect balance
So basically better for beginners... thanks for the amazing observations
I feel like lifting 3 days, especially if I'm going super high volume or heavy, and then filling out the last 2 days with more cardio is just better for me physically, health wise, and results wise. I still get the muscle gain/roundness I'm looking for while not killing myself in the weight room.5 days a week. I've also seen that I get hurt far less working doing these splits for some reason.
Would you say 3 day full body or push pull legs ?
What's the full body workout programme then?
How do you hit each head of the muscle if your only doing one or two exercises per muscle group
I get good results doing only a 2 day full body workout per week , but I have been doing this routine for almost seven years and lost almost 100 pounds very slowly but surely , and just like you said , life happens . .
Consistency over enthusiam ..
Cheers
yeah I gotta agree I always do 3 full body workouts at least a week then cardio on the off days which hey the heart is the most important muscle. If I really really feel like it I can throw in a fourth day but I do love to workout the whole body at once instead of parts I know others like to section things off legs one day back the next day I just don't feel like doing that so this keeps me consistent!
How long are your workouts? For me just for my quads i need 3 warm up sets with about 2 1/2 -3 min rest just to get to my failure set on either hack squat or leg press . Add in 1 warm up and one failure set for hamstrings and calves and ive already used up 35 min.
Then if you only do one exercise per upper body you need another 10 to 15 total sets ( depending on whether you need 1 warm up sets or 2 warm up sets before your failure set ) so you are looking at 90 min for just one failure set per upper body part . If you do 2 exercises per upper body part then you are looking at over 2 hours .
Am i missing something?
For some people, they may have the time and the ability to summon maximum intensity at the back end of a 1 1/2 to 2 hour workout but for others the intensity starts dropping after 45 min
@@iang816945 min to an hour got into jump roping which is fun as hell so just do that daily part of my issue was cardio was always boring to me but jump rope and the endless tricks and things you can do makes it fun
As I’m getting older I’m starting to incorporate 3 days. But based on my schedule and preference I would like to do 3 consecutive days instead of a rest day in between. If that ok? I’m no beginner to lifting either, I’m assuming I should be fine.
The benefit of split routine is your workouts tend to be shorter. I do Legs, back and bi's one day, then Chest, Shoulders and Tri's another day, four days a week, with three days off. So how would you keep your bull body workout under an hour or hr and half, if you're integrating each exercise from both your splits? Or am I thinking about it wrong? Would I just do exercises that integrate multiple muscles at once, thereby eliminating some of the exercises required to get a full body benefit?
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important.
I used to do full body workouts several times a week but when I was 20 I was dating someone that was into body building and that's when I learned about split training. I did very well with that and I really like split day training. However, I've been out of it for a while. And I wanna get started again and I am leaning towards full body workouts
A good full body split is one day on one day off? Or M-W-F take T-R-weekends off?
I love full body training for myself and for clients, but I don’t think it’s necessarily best because of potential scheduling issues. When you work with busy people (usually parents), they may be able to get to the gym 3 times a week, but can’t guarantee they’re always going to be able to take a rest day in between each session. This is why I prefer an A/B split (usually upper/lower or torso/limbs) that can be more flexible with peoples schedules when they have to train on back to back days.
I'll try upper body three times a week, and then put legs in there at some spots too for two months.
I'll still do my biceps and shoulders one day, back and chest one day, and triceps and abs the other day. I'll still do that but also work the other muscles alittle on every workout day
I have a question about the three day full body workout. Are you working out your full body for three days a week or are you splitting up the muscle groups for each day?
The movements that improve athleticism the most, like Olympic lifts or power cleans, don't neatly fit into a subdivided group. Maybe hypertrophy training is amenable to splits, but for athletes in power sports like gymnastics or football, total body makes the most sense.
Great video. Unless you're an 18 or 20-year-old kid going to college with no full-time job, most people just cannot sustain 6 days a week in the gym. They may be able to hit it here and there, but for the most part they are going to miss workouts. The like you guys said in this video, 3 days a week is very achievable for most people.
Because of work I can only get to the gym Friday Saturday and Sunday. So would full body 3 days in a row and 4 days of rest be okay?
I've been doing full body (3 days/wk) training for 3 plus decades. One exercise/movement per bodypart for 5 sets. (Legs, Press, Pull, Calves, Tris, Bis, Abs). It is not the same exercises every day. I created four routines for myself A,B,C,D,E.