Should You Use a Full Body Workout Split **My Thoughts**
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- เผยแพร่เมื่อ 29 ก.ย. 2024
- This last week I did a little experiment on the full body workout split. I gave this a shot and we filmed each day. I did this split Monday, Wednesday, and Friday. In this video I will go over my thoughts and findings on the full body workout split. I go over if you should be using the full body workout split. I would love to hear your experience on the full body workout split so leave it in the comments.
If you would like to see all the full body workouts click on this playlist: • Full Body Workouts
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst - almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007
IFBB North American Championships, Men Heavyweight, 16th place
2010
IFBB North American Championships, Men’s Heavyweight, 12th place
2011
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012
North American Championships, IFBB Bodybuilding: Over 40 - Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 - Heavyweight, 2nd place
2013
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014
NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 - Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015
NPC Universe, Bodybuilding Over 40 Overall, 1st place - Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017
#Mountaindog1 #FullBodyWorkout #TotalBodyWorkout
If you would like to see all the full body workouts click on this playlist: th-cam.com/play/PLNAUreWTt_ShGVcc6itb43w7JP1bFwqkV.html
why/how can weightlifters train so often, even multiple times a day?
Really good analysis on that. Its pretty much everything I got from trying it myself years ago but it does work well as a deload phase if your joints hurt and you want a bit of a break without taking time off. 😉
GREAT Video and advice mountaindog. U got a huge NECK Could u pls make a video on how to grow my neck! That's a body part I struggle to grow I have been doing plate bench lifts and is still lacking behind my other body parts. Maybe I'm doing do much reps?? Could you clarify the amount of reps to weight ratio OR ANY help I'd appreciate your that. Keep up the great video look forward to the next. Support amd good luck from South Yorkshire England.
Thoughts on doing abs and cardio on the "off" days in between mwf
I think it maybe ok bc both are already strong and used a lot
I just do tiny bit of abs on full body workout mwf and more on the off days
Cardio sucks either way but it's a lot easier on the in between off day than after mwf squats or deads
Would a full body split be more beneficial for burning fat than other splits?
As someone who's made great progress on full-body workouts for years, I'd like to add some points here. The main consideration is that when you train full body, you have to keep the volume for each muscle group down (in order to fit everything into one session). This doesn't necessarily mean low-intensity, just low volume. Low-volume training allows you to get VERY strong very fast. I like a Dante Trudel, DoggCrapp-type approach where you do one heavy set and then one light one (usually both to failure), and then move on to another exercise. If you do that for chest on Monday, Wednesday, and Friday (or even just Mon and Fri, with Wed subbing some light shoulder work in its place), your chest will grow. Of course, you have to vary the intensity, so you choose different exercises that make you vary the weight you use, and the rep ranges, but as long as you focus on progressive overload and get gradually stronger, you'll make gains.
The frequency is where the magic lies. And that in combination with low volume allows you train each muscle when it's (more or less) fresh every session. You can go heavier, hit it harder, and get as good a response as you can doing body-part days (arguably even better, for some people).
I agree about hitting the muscle from more angles as you get more experienced. But you can still do that on a FB split. Do flat bench on Monday, some kind of pushup on Wed, and db inclines on Friday. The next week, you can do cable and machine exercises. Then repeat the cycle. The amount of volume you accrue over the whole week should be about what you'd get from a bro split-it may even be greater. Full body training doesn't have to limit your exercise selection. And it doesn't have to make you reel back the intensity. No, I don't think you can take every set of every lift to failure, but you shouldn't do that on ANY split. You might emphasize squats/legs on Monday, chest on Wed, and back on Friday, but you can still train them all hard in each session.
My biggest gripe with the FB approach is that it's hard to get out of the gym in under 90 minutes. It's a long workout, for anyone past the beginner level. If you squat in the mid 300s on up, it will take about 45 minutes just to get thru that portion of the workout... Then you have to go on to presses and rows, etc. John addresses this. The heavier you train, the longer it takes to warm up for your work sets. So I understand why bodybuilders and older guys with injuries like to slowly work into one body part and stick with it for a whole session. If your back/knees bother you, you shouldn't do squats right away. You'll need two or three leg exercises to prep, and then you can't really train FB in a realistic time span.
But FB is GREAT for getting strong. Especially if you're trying to build your numbers on a specific lift. (Do that lift 3x a week, or even more.) It's great for conditioning (burns a lot of calories in one session). It's great for being efficient: if you miss a session, you don't have to wait days or a week to train a particular muscle again-you automatically hit it in your next workout.
So, I'd say FB is a very smart split for beginners and intermediates, and even advanced guys can do well on it too-assuming they're not too beat up, or they choose exercises wisely.
- Sean
great post - thank you!
I agree. This is a great video - but this comment ^ is also highly informative. Obviously the volume per body part within a full body workout needs to be kept in check - no more than 5 or 6 sets per body part, I would think. I like the idea of hitting flat presses for the chest on Monday; inclines on Friday, with perhaps a lighter exercise (decline push-ups, perhaps) sandwiched inbetween on Wednesday, for example... This will allow for the 3x a week protein synthesis while also aiding in more complete recovery. The same thing can be done for the shoulders; overhead presses on Monday, slightly higher volume lateral raises on Friday, with perhaps rear delt rows on Wednesday. A great structure, and still with slightly higher frequency than an upper/lower type of routine...
But, I also think that this is primarily for beginners and intermediates; once you've become much more experienced, your level of conditioning will have gone up - necessitating the need for higher volume per body part per workout (I would think)... This is when 2x a week (upper/lower, for example) or even 1x a week body part split training routines can come into play.
But at the end of the day, just do whatever works for YOU... Some people swear exclusively by full body routines; these are just some of my thoughts on the subject.
Good post! I've been training for 10 years now and the best ways for me have always been FB and a 2 split program. The FB I use for losing fat, the 2 split (usually pull/push) is for size.
@@RaveyDavey It will admittedly be a rather long workout; 1.5 - 2hrs in length. Some people do it... But I personally prefer more of a half body routine.
Thanks, this was a great read and very informative.
The “enjoying of the split” is the most important to me. If I feel like crap in a FB split and get frustrated not being able to feel the muscle, I won’t progress. Great video John!
Full body split is perfect for people who don't wanna spend 6-7 days a week at the gym.
But instead you gotta spend 6-7 hours in the gym just to get a decent pump.
@@IAmVenix if that were the case you're not training hard enough
@@IAmVenix 2023 and memedaddy on yt thinks that muscle growth is correlated with the amount of pump you get. Wake up buddy
@@IAmVenix Pump has nothing to do with hypertrophy...
Also, if you can't get a pump in a full body workout then you're just not training hard
@@sterlingcampbell2116I think you two need to stop listening to skinny or "scientists" that are failed athletes and don't actually coach anyone remotely relevant.
13:31 Great point , this I feel also applies to certain exercises too. If you hate a certain exercise/movement, don't do it! Lol
If I listened to every article I've read that's titled "6 MUST DO MOVEMENTS ", I'd be doing 100 exercises per session!
Made a list once of must dos.
Came out to 74hrs a day. This did not include bathing or teeth brushing lol
I've done full body for about 1.5 years and recently changed to a push/pull/legs split and PPL has brought really good gains quick.
Loved this series! Thanks John.
Another aspect of full bodies, I’ve found, is the *systemic* recovery. As a 25+ years natty trainer, I find I burn out really quickly on any protocol that requires me to train 4 or more days per week ( including 3 on 1 off, bro-splits etc...) Whole body split means my muscles and nervous system are recovering in tandem. A hard workout (v similar to what you outline in these vids) followed by a day or two of rest and I’m fired up for my next training day.
I also found I’d get tired after UB with legs still to go, but this got better after a few weeks as my endurance improved.
Thanks for the great content (and t shirts!) look forward to whatever’s next.
I did full body workouts everyday (just body weight) for 3 months. It worked wonder for me. Now when I'm at the gym (5d/w) and lifting more weight, you realize how important recovery is.
Good job with the videos as always John!
35 years for me too, just like you John, but gotta admit Man....I'm Bro-Split for life! lol I just love how it feels to be able to go in 5-6 days a week and hit 1-2 body parts hard and fast with little rest between sets....out in 45 minutes
I do full body every week day , I'm at the stage in life where I dont want to get bigger I want to keep my muscles and drop fat , I've been training 40 years or there about, its working for me and I'm really enjoying it , and that my friend is the MAIN THING
I’m so glad I found you. Not only am I learning new things but a lot of stuff I knew but might have started to forget, you are right there reminding me
Really appreciate your input on FB training. At age 52 I have some joint troubles and I’ve changed back to FB every third day. It seems to be working well for me. I do add in a strictly leg workout once every 10 days as they have always be my weak spot. The older I get the more I have to listen to my body. Thanks again for sharing your knowledge!
welcome!
Enjoyment and adherence are the most powerful drivers for muscle growth ;) Thanks for sharing, John!
I totally agree... as lifetime Natty (for 30 years) I train on a four day a week upper lower split...and I take my last set of every exercise to failure ( with good form)...
As some body who can not get to the gym 5 days a week or more, full body is my only option. I work long days on a fixed rotating monthly roster with decent travel time too.
The way I do it is 2 main lift days on my days off work in the gym, one at start of the week and one at end of the week. Full body sessions of 6-8reps at 5x sets. Takes me 90min.
In the middle of the week I do a band session in my down time at work as I am allowed to. At sets of 3 of 10 reps for pump.
Plus I have a boxing and jiujitsu day during the week as well which often hits my body pretty damn well. For some people 2-3 days is all they can do. I get sick of the argument, make time, you got 24 hours in the day. No, I don't. Some people need to be considerate of others work and life commitments that get in the way.
So yeah I would love to see more people sharing info and experience in full body workouts. So I appreciate this. Thank you
JOHN, I Appreciate your Openness. Very refreshing. 👍🏽 💪🏾
Im sure everyone feels the same, its like you made these videos just for us and talking right to each of us. Been lifting for decades now and always watch your videos (and backlog of)
Gotta be the nicest fitness guy out there.
JM telling someone to toughen up : "If you cant do that *sigh, you just, *shakes head, youre just not *sighs, youre just *pauses, . . .just not tough"
My favorite youtube doctor telling you the same "youre a MORON!"
All the best JM
I do full body workouts and teach them. I have done this for over 20 years since I stopped playing football.
I think full body 2 times a week is one of the best routines out there. You can go to failure sets and still workout again 2 days later. You don't need to leave anything in the tank but you have to work up to that.
Upper/lower is the other routine I say works really well.
PPL can get rough if you miss a day. That can throw off leg training to once a week. Unless you don't take that day off from training, when you miss a day.
I geuss it depends on how many days a week u will train, remember regular bro split trains legs 1x a week too! So its not the end of the world if u miss out. Honestly i feel PPL is more forgiving to miss out on a day than bro split. My 2 cents ^^
If u train 2 or 3x a week its prob better to full body
@@appakinggg I feel as long as you hit all your muscles 2 times a week, you should be good to go. Full recovery days are just as important.
I like Upper/lower or Full body because you give the body more complete recovery days. 3-5 complete days off a week, depending on which one of these you choose.
When you do Bro splits your body is in a constant state of recovery. And you give your body only 1 complete recovery day a week.
@@72Dexter72Manley72 nice insights, i geuss it comes down to experimenting what works best for you :D i just feel i cant rly give my all in full body when im like halfway or 2/3rd into workout, lacking those last muscle group training
@@appakinggg I think people need to toughen up and get it done. Exercise order plays a role in fullbody also. If you start with Deadlifts and Squats most people are doomed. You will definitely be too tired to go hard the rest of the way.
I don't always feel the best through my workouts. I get tired or have a little pain sometimes. But I know I need to get that good work done, so I get it done.
I know I have 1-2 rest days coming so that helps me. 👍🏽
@@72Dexter72Manley72 oh well that seems to work for you! Goood! For me i cant look forward to full body, rather PPL, anyways nice to hear ur thoughts about it
Every video is gold. I’ve been on a binge with your videos and I learn something every time. I’m a nurse and work 3-4 days a week for 13 hours so full-body is the only routine I can do in order to get the proper frequency in. Yeah, I’m in the gym for a while lol, but I like it. No, I am not big either 😂
Thank you!
i really enjoyed this series this week john, and i totally 100% agree with all your views on this subject! i love the push pull legs split 3 days on 1 day off (6/8 days training). i love how push pull legs limits the overlap in each muscle group and allows you to go very hard and focus on each muscle group, but not at the expense of frequency like a bro split...
I like to do squats and deadlifts on the same day. It’s one of my favorite days of the week for my split.
Greg Doucette will enjoy watching this.
Train harder
@@MarkDaniels2787 how hard?
Just HARDER
@@dontreadmyname4396 HAAAARDER than your last time.
@@dontreadmyname4396 HARDER THAN LAST TIME
I love your common sense and honesty.
I grew up in the 80s which was a time when all media portrayals of the Navy seemed to be from WWII or thereabouts. Given that I have always had an interest in history along with with several members of my family having served in the Navy I always preferred the old style uniforms... with all the branches of service. I know that digital might work better but I never did like it. If it works better and makes our folks safer then we better keep using it because that's obviously more important than how it looks aesthetically.
After watching your videos and thinking about which training programs are best for me as I age, I have come to the conclusion that I am not a bodybuilder and/or I'm not training using bodybuilding programs. I am a powerlifter training using powerlifting programs and principles. I use percentages of my one rep maxes. I do the U/L body splits. I do a lot of sets of doubles, triples, and fives. I also do a lot of singles. My full body workouts are completely different than the full body workouts you and your lifters have showcased. For years my deadlifting program was heavy 5s, heavy triples, doubles, and singles. I wasn't doing 8-12 reps or sets to failure reps. I would do 8-10 reps on warm up sets only. My bench press program includes some sets in the 8-10 rep range; however, I'm doing a lot of heavy doubles, triples, and fives. My squat program I consider the lighter 8-10 rep sets to be warm ups and my work sets to be heavy singles, doubles, triples, and fives. I guess I have misunderstood the differences between bodybuilding and strength building. I notice on your top/last sets, the maximum intensity sets, you use a weight you can lift for 8-10 good solid reps with good form. For example, on bench press for years I did something like: 10 reps warm up, 10 reps warm up then sets of 3,3,3,3,3 (15 reps total) with 75-95% of my one rep max. I would max once a month or so. When I think of intensity, I think more of % of weight lifted than reps and sets. I have completely misunderstood bodybuilding. Especially the sets and reps part. My apologies. I have some learning to do when it comes to bodybuilding.
keep cranking!
Great video! One way to look at this is that the M/W/F-FB routine worked for guys like Grimek and Reeves. If you would be satisfied with that level of physique, then this routine might be right for you.
Hey big dog. What do you think of this DUP (Daily Undulating Periodization) routine for naturals? The idea is to create protein synthesis as often as possible without going overboard.
Day 1-H - bench, dips, row, curls
Day 2-H - legs, shrug, mid delt
Day 3-P - bench, dips, row, curls
Day 4-P - legs, shrug, mid delt
Day 5-S - bench, dips, row, curls
Day 6-S - legs, shrug, mid delt
Day 7- Rest
H = hypertrophy. 5 sets 8-12 reps at 75% 1rm
P = Power. 5-6 sets, 3-6 reps at 60-70% with a focus on speed/power. lift light but explosive
S = Strength. 5 sets, 5 reps at 80-85% of 1rm
2:37 so agree. Thats my problem with what people tell me what is RPE is. If people tell you hes at RPE 9. How do you know that you only has at least 1-2 reps in the tank? Its only an accumulation.
I prefer percentage training over RPE bcs you never knew how many reps precisely left in the tank
I only feel really confident assigning RPE on bench and overhead press. Maybe pullups too.
How come i only recently found this youtube channel. This content is awesome.
I currently train full body 2 days per week. Wednesday and Sunday (less people in the gym) Maximum time to recover between sessions. I have also done 3 days full body per week but then I have usually got some issues with recovery. With a monday-wed-fri approach monday-wed was strong, but then pretty beat up for the friday session. I like to go hard when I am in the gym so then with 2 FB session per week I am pretty safe when it comes to recovery even if I push hard. I believe that to get stronger you need to be recovered before going into a strength session. You should be able to push yourself to a potential new pr on the session. This will allow enough intensity/volume to push the body to a new level. If you are not sufficiently recovered you basically are not able to push yourself to create enough intensity/volume to get to a higher level. I have actually had better progress with FB 2 times per week vs 3 times per week. Probably because hitting the same muscle groups 3 times per week did not give me full recovery. I am now 37 years so then also the body need longer time to recover I assume, than a 25 year old. FB 3 times per week might work well, but then I think you will need to be disciplined on the volume/intensity on at least 1 of the sessions. Preferably the wednesday mid week session.
Some of the benefits of Full body 2 times per week:
1. You are sure to be recovered for each session. Since you are recovered you will also be pretty eager and motivated to hit the gym
2. Time efficient. 2 times per week let you have time for a lot of other stuff during the week
3. Hitting the same muscle groups seems to be supported by science to be pretty ideal.
4.Most bang for the buck. Time vs improvement.
I am an low level intermediate so these advice might not apply to you. I think also that an 4 days per week upper/lower split is very good. Especially for intermediates as you can get shorter sessions in the gym, more total volume and maybe intensity in a week. While still recover the muscle groups since there will be at least 2-3 days between each time you hit the muscle groups. Downside is that you will have to go to gym 4 days per week and spend probably twice the time which can be a challenge if you live a very busy life.
Love your insight. I have been doing a 3-day full body workout for a few months now and love it. But I've started to incorporate your idea of pumping blood into a muscle, over loading the muscle, and stretching the muscle in that order. So I guess my full body split is slowly morphing into an upper/lower or PPL split because of you lol.
good!
John, great review! I'm not advanced so i cant conclusively comment on fullbody for advanced lifters, but i can speculate that they'd be a little impractical for strong lifters, such as Chad Wesley Smith strong, in that warmups would lengthen session duration.
But even then, objecting to fullbody on this ground is questionable because 1. Most of us are not Chad Wesley Smith strong, and 2. fullbody training is the norm among competitive IPF powerlifters, if i recall, so if they can get stronger and bigger on fullbody, why not the ordinary Joe, if not albeit to a smaller capacity?
I take it, your counter would be bodybuilders need more variety, but extensions, curls, and lateral raises at the end or, as i like to do, spread between compound exercises is quite feasible.
Furthermore, the issue of doing say 3 chest exercises in a row and it's associated decrement in performance due to in-session accumulated fatigue, and the related problem of monitoring performance, and thus improvement, aka. adaptation, is easily solved by spreading out exercise variety within the week, say decline bench day 1, incline day 2, dumbbell bench day 3 or, a tip picked up from Dave Tate, each day can be a barbell bench day, each with varying grips, wide, narrow, medium or my favorite, a mix of all of the above suggestions.
If after hitting failure, or near failure, any extra stimulation is needed, say your advanced and or a volume junkie, it can be followed up by isolation work, or, another Dave Tate tip, simply continue with the same compound but with some load taken off. I personally opt to drop reps, rather than load and can afford to do so since I'm no powerlifter and dont use excessively low reps (high loads), and it's faster since there's no need to adjust the load.
If your needs are really advanced, some variety of clusters, say rest-pause, myoreps or standard clusters, can be implemented, thus making fullbody practical by shortening session lengths, while improving stimulation. A double whammy benefit. I have experimented with this, for months at a time, over years, and can say it's quite doable. I eventually noticed I got better gains with less work, which is a good thing and looking back i think i overdid it with advanced protocols thinking to compensate for the "lowly" fullbody. There was no need, I'm glad to say, in my case.
If you're really crazy, and I've been there, max out on standard sets and lead into myoreps.
I'm not married to fullbody, and I presently alternate upper and fullbody sessions due to knee issues, but my arrival at them came from upper lowers. I would always feel like shit come lower days and dread them. I also noticed my delts would lag behind using that split, so i added in some delt work into my lower days, increasing delt frequency, but my lowers were still draining so i eventually took a leg exercise and threw it into my upper day and got something very doable with this sort of fullbody.
Latter on, I structured my frequency for each muscle and exercise based on its own personal SRA curve and realized my previous restructoring of the upper lower to fullbody almost entirely on point, for me.
A few suggestions for fullbody.
1. Never start a session with barbell squats. Finish with them.
2. You can start sessions with unilateral leg work, such as dumbbell lunges, though, and this will double as a warm up for the entire body, especially good for the winter time. But don't do lunges and barbell squats in the same day.
3. If you find barbell squats daunting after working your upper body, work upperbody with dumbbells. There'll be less accumulated fatigue with dumbbell work than with barbell work, coming into the barbell squat.
4. Also, alternate your trap work with lat work days for the same reasons as separating bench.
5. Separate your press exercise of the day into shoulder work or chest work, not both.
You can tell i have lots of time doing fullbody, and thought how to work around potential issues, but i simply use them as a means to meet my personal SRA and frequency necessities, and i don't do them out of some ideological mindlessness.
As of late, Nuckols has brought up some research that suggests fullbody programs offer an improved myostatin profile advantage over splits. And there is other evidence that lower body work benefits either the entire body or upper body; I recall Dr. Haycock bringing some research in which he was involved that suggests occlusion training of legs benefits upper body growth. It's in one of his podcasts on TH-cam.
Which brings me to HST, think something like that could be used as an everyday fullbody program while on a cruise. It would have to be modified and I know how to, only have to find a willing guinea pig. That's sure to be me, eventually. Rofl!
I think it all boils down to this; splits, no splits, full body in one day or splitting upper and lower into two days doesn't matter. Do what works for you and follow John's advise when it comes to form and intensity. Since I began following the Mountain Dog, people are now asking me if I'm "juicing". Well in a sense, yes, I am. I'm 49 years old and I am on Testosterone replacement therapy coupled with GHRP2/Sermorelin Acetate and a strict meal plan. I have gained more mass and dropped more fat just by listening to what John says to do. Don't get drawn in by these youtubers who claim to be experts in gaining mass. Follow the Mountain Dog!!
thank you!
And thank you John. You’re helping me realize my potential, even at 49.
Imagine if you walked into a random gym and John was there, fighting against the machines . . . It would be very difficult indeed not to walk up to him and say hello. Probably better to wait until he's finished his set, though.
“ALRIGHT, HI JOHN!” 😂
Possibly the most informative channel on you tube. Great job!!!
I respect your thoughts big dog. But I must say It’s a complete different story with natural vs enhanced.
train hard, train smart but have to be fun, very important
Since I do boxing too I can’t do pplx2
So I do l-p-p-l-full upper body
Awesome and informative, as usual. John, you have touched in a couple of videos on 'bro splits' being for enhanced bros more than for natural guys (with the addendum that it may work for natties, as well, of course) . Could you expand more on this?
Man… Even after John’s ascension to the iron church of the heavens, he’s still inspiring and cultivating the next generation of bodybuilders. What an impression this man has made. Rest In Peace.
Been doing full body 6 days a week since 2017
I train full body every other day, I even do cardio on the days between.
This has been my method for 2 years prior to this I full body trained 3 days a week and did cardio every other day for over a decade.
I have managed to train for almost 13 years like this without any injuries and my physique is constantly improving. My cardiovascular endurance is excellent and my physique is peaking now, around age 40.
You have to lift heavy if you are natty doing full body, there is NO WAY you can lift everyday with a full body split, this would lead to injuries quickly.
High volume, low reps (6-10 range) with significant variations in exercises. You have to go hard. I don't think working under 80% is realistic if you are natty doing full body.
Again, this is just my opinion, I am a personal trainer and compete in pro figure if that matters.
And from my experience genetics REALLY kick in as you get more advanced...
I just started doing full body about a month ago. I do 5 set with usually a drop set at the end or superset some exercises. I do it about 4 to 5 days aweek. I push it hard . What you think
@@johnnye6090 Sounds good, you could get away with 3-4x a week max as the couple days off are needed for your muscles to recover. Listen to your body, if you start feeling fatigued or feel your work outs slipping cut back to 3x a week. You will make progress with 3x a week so don't ever feel it's not enough.
Good luck! And have fun with it,
@@mstyles2667 thanks
@@mstyles2667 sometimes I just wonder if its enough for one workout. I know the volume works out to be a good amount I just second guess enough damage being done for the muscle to grow. I do hit it hard but I still wonder. But I also think too many sets in one day turns into "junk" sets ? Any thougjts
@@johnnye6090 Too many sets is no good. You should be toast my the end of the 3rd set. The fourth set should be all effort, nothing easy about this, I don't even recommend 4 sets to anyone to be honest. It is not necessary for most people. But this is why it is so important to lift low rep, that way the volume can be done since the reps are being kept low. This means the weight needs to be heavy. Shoot for 6 reps and gradually work up to 10 once you hit 10 increase the weight, rinse and repeat with all exercises.
The practice of progressive resistance must be applied at all times. This is the most important part of being able to constantly improve and avoid plateaus. If you are constantly progressing in weight you are doing it right. Doing more reps is not always the answer, upping the weight and dropping the reps usually is.
My body really likes a 5 day full body. Made great gains, and I'm 46.
Thanks John all the way from new Zealand 💪
Ay lesh go NZ
And bakers have strong hands, they never got a failure, but it’s the day-to-day repetition that makes that iron grip
John, you should collab with Mark Hamill to confuse the haterz
hahahha!!!!
Another thing. How important is it to feel good after a workout? If I go half arsing through a workout I don't really feel like I've had a good workout. How long will I keep going to the gym if I don't really feel like I've had a good workout? That's my problem with these "leaving lots of reps in the tank" programs. I don't care if they work. They just don't make me feel good. I need my muscles to ache. I need to feel my muscles being used. Having a tight and burning sensation. If working out doesn't make you feel good you will stop doing it.
Great content John
What about on enhanced on this workout?👍💪🏋Thanks for all the free info.Been doing your workouts just from the info on your you tube videos for two years.
Fullbody 5 times per week like a certain somebody is doing is crazy, however 3 times per week can be used by an advanced lifter IF said lifter runs into a periode of having less time to go to the gym. Being able to go in and smash some weights just a few times a week even if its only 1 or 2 lifts per muscle group, is better than not going at all if you run into a periode of time where you really do not have the time and energy to do do 4 or more days per week. I feel this is a point you missed John the importance of being able to do something else temporary to maintain as much as possible for those that run into said periodes. Otherwise top notch as always.
good point
Would love to hear Jeff Nippards response to this.
was thinking the exact same thing !
I think he might agree. After watching Jeff for awhile I dont think he's making those training videos for advanced or pro bodybuilders. The full body stuff honestly doesnt seem like it wouldnt work for advanced people.
joshua ford Nippard has one answer for everything “The study show volume and progressive overload...”
jeffery is annoying.
John meadows and others like him are better
AscendedBeyond Maybe, but Jeff and Eric Helms are both advanced and are both running full body. Jeff actually got it from Eric, so it must be working for him
I'm considering to train my gooch enhanced..
My experience: full body workouts I feel better in the gym, but my results weren't as good as regular splits
Did you do full-body before, or after splits? Maybe the results were better because you had less muscle. The more you put, the harder it is to get more.
Great Video like most of them! I will be 62 Feb 12, 2020 just started back and training again beginning Jan 03, 2020.. I use to eat, sleep and drink bodybuilding and power-lifting back in the days 70's-80's 25 plus yrs, enjoy it so much. Did a lot of power walking , sit-ups, pushups all kinds of body-weight exercises before returning to weights. Right now I'm doing M thru Sat Two body parts per day, Sunday's off. Sometimes I may take an extra day off during the week depending on my energy level. I do 20-30 mins of cardio before workout, a Push exercise on Monday ' such as Chest+Triceps, Tues Leg+shoulders, Wed Back+Biceps and repeat again Thursday. 3-4 sets , two-three exercises..Should I tailor this routine down what is your opinion? Tks.
see i'd disagree with you a bit here, jeff nipp is advanced trainer and its working for him. I'm advanced to and its working for me. I actually don't agree that you need to stimulate the muscle to the point many think you need to, a lot of bro's have this mind set to, i used to have that mind set yrs ago, but quickly learned the body doesn't work like that. You should of tried it everyday and you should of just done something like 3 sets 1 set to failure, so then you dont have to be to worried about recovery and you can judge if it actually worked or not. for example for chest l chose 4 exercises to rotate,so i started with flat bench and on the 5th day i was back to flat bench and if it worked or not was dependent on if i made progress in strength and i made a shit ton of progress so far on every exercises that's all i can say. A week isn't enough especially if you haven't gone to failure as you cant even tell if you've progressed or not.
I didnt do any sets to failure..
@@mountaindog1 yeah thats my point, you cant say its not ideal for advanced lifters unless you were to go to failure to see if progression is happening or not. you'd need to really test it for a minimum of two weeks. i mean i gained in the first week because i went to failure and saw an increase in strength straight away, where i had been stuck in a bit of a rut before that.
my point is I cant recover when I go to failure, because I truly do...
I mean not in 24 hours anyway....5 times in 1 week...
hey john, have a nice day.
you too!
I've been training little less than a year, and I train 7 times a week. 2 body parts a day, roughly 5 to 10 exercises, 4 to 5 sets each. Where do I fit in?
you are a machine
Driden hell yeah I feel less like a weirdo I only train one muscle groups a day tho
I train one body part a day for example Monday-legs, Tuesday- shoulders w/a little cardio at the end, Wednesday- legs, Thursday- back w/ cardio, Friday- legs, Saturday- arms w/ cardio, Sunday- off. I have a lot of time on my hands so I like going to the gym 6 days a week. What would this split be called and is there something I could do better? I’ve only been lifting super consistently for like 6 months.
Great video John! What is your take on Jordan Peters full body 1 work set per muscle EOD. Do u think it is enough after the total beginner stage?
that is exactly what I do with beginners
Funnyas i turned 52 last year due to this fn lockdowns i had to invest in a home gym a rack weights ect. Ive ben doing full body since ohh 1995-96 or so having the covinience of a full gym with all the machines suddenly was wipped out under me here in europe at least .I had to go back to the VERY BASIC movments deadlifts,bench,squads shoulder press ect forcing my body to do exercises wich i have done cofortably seated or cable or legpress ect.also with a lack of equipment you being forced to use what you got and focus on your form AAAND using uncomfortable exercise like barbel row instead seated pulls .ive ben doing a split chest back next day legs only ,next day shoulders arms rutine since last christmas .Ihave gained more strength and muscle than over a few years . sometime just do arms ,or just shoulders it works depending how i feel or how tired iam .i remember many many times i was burned on a full body rutine starting on legs only doing leg extentions and curls chest and back ,shoulders one type, by the time got to arms i was spent and not happy .It took me for a while to get comortable that for soulders now i can do all three heads and go all out and be done but was worth it !!! split works for me wonders going on 53 fund a new boost for lifting .Sorry i was bit too long i just had to agree 100% with John and give my 2 cents .Greetigs from europe Good lifting to you ALL ! :)
So what kind of split would be a
Chest/Tris
Back/Bis
Legs/Shoulders ??
How would you define a beginner and an intermediate?
Great video
hard and heavy 2x/week, thats it
for us nattys that may be the ticket
It would be interesting to see you and Jeff Nippard talk together about your experiences with full body.
Waiting for it buddy. Hope they will .
all these fitness channels conflict a lot
@@pretty_flaco that's always been in the fitness industry....someone is trying to sell the newest fad. But it always goes full circle-the old school train hard, eat clean and shock your body still holds true today
Duane still waiting on it
Oh man I soooooooooooo agree 🙌
John is on a whole other level compared to other TH-camr's in terms of experience and honesty. So easy to get pulled off track by other TH-camr's but listening to John is the jackpot
thank you!
true💯💯
100% 🤙🏻
“Your just not tough “ lol well said brotha
reality
I am going to miss this man. My heart goes out to his family especially his boys. I have two boys too and I can't imagine leaving them. May God keep the family and bring a sense of peace overtime to recover from this loss. 🙏🙏🙏
Your heart goes out? Interesting choice of words.
@@MrJamesdryable its a figure of speech. Nothing meant regarding John’s heart problem that he passed away from.
I am sorry to hear that.
I didn't know that! So sad.
"You're just not .... you have'nt .... , you're just not tough" ...
I do believe thats Gentlemans speak for ,,, You're a btch ! .... LOL ,, well played Sir.
Hes right. Unfortunately a lot of guys today dont come close to training hard. I only see 3 types in out gym. 1 The guys who only struggle doing their heavy as powerlifters, 2 the guys who look like they could be doing the weight with no weight and stop. Absolutely no struggle and set it down. 3 the guys who do the stupid crossfit lifts and just drop shit. No negative motion at all. Its pathetic and I'm at a golds.
@@edwardfortae2350 aka they're cookie cutters
Yes, same to me with the guys and the stupid Pre Workout drinks.
Sorry guys, you should be raring to go to the gym to get that new higher weight. Or those extra reps up. 💪🏾
@@edwardfortae2350 Thats one way i get lucky , Ive got around 1200 lbs of plates to juggle around , few benches and some bars and dumbells laying around from training for football years ago , so no public gym for us. Just the grumpy old mans club in the basement.
Mark hamill got jacked and now he's giving out fitness advice!
Dude, how can I unsee that now????
NEVER HEARD OF HER
😆😂😆😂😆😂
😆 kinda
Hahaha! True!
4:30
You need to work on your mind to marker connection
Underrated 😂
Too much power dude nearly went through the whiteboard
😂😂😂😂😂😂😂😂
10:40 Very smart points here, John. Somebody had to say it. The whole video is gold.
Love when he says "Alright, hi everybody"
Always thought that he was saying 'Higher Body' in reference to his program High Evolution lol.
"Stimulate, Load & exhaust".
Some of my favorites after 15yrs
Push pull legs upper lower
Canterior/posterior split= chest/bi/front delt. back/tri /rear delt. Legs/lateral delt
John, guess what? I am doing a very ''weird'' split but it works EXTREMELY WELL!
Day 1: Push
Day 2: Legs (quads + calves)
Day 3: off
Day 4: Pull (rows, rear delts and pullups)
Day 5: Push (extra arm work)
Day 6: Lowerbody (hamstring focus)
Day 7: Pull (upperback and traps, no rows)
That's actually a great split, it balances recovery perfectly
That just a ppl
Just discovered the secret to having the ultimate physique.. Being LEFT HANDED!
I knew it the holy grail in order to be the best.. I was starting behind all along... Sad times.
Going to learn to write left handed and then I will get my pro card. LIGHT work!
Ty hahaha
BOOOOM!
Tony with a Y YNOT not worth it mate. I’m a southpaw aswell and it sucks
Tony with a I INOT... definitely the way to go. Lefties are smart too.
I'm left handed. Makes no difference 😂
Trust in Jesus he died for your sins, believe the gospel. Repent!!! If you do sin confess your sins, ask him to help you overcome your sins he will. Obey Jesus, live by his teachings, be led by the Holy Spirit. The Lord is coming soon; you will live with Jesus as your example if you belong to him. The love of God is beyond our understanding. If you need prayer, I'll pray for you. If you're looking for a brother in Christ hit me up we can keep contact. God bless
Love the breakdown. Can’t argue with years of experience.
Thanks, I'm 55 and just past my first full year going to the gym. Done FB since the start, 3 days a week at the start and now down to 2 days but push hard and find a good balance between recovery and strength. Slow gains but enjoying the journey. Thanks for the video's-
Yea been thinking about the age thing. At 46 with the aging joint and back. I ain’t getting any bigger. Mabey at FB split might be easier on recovery and more fun
John said “Alright, Hi everybody” just like every physical education teacher who’s keeping watch during the final exams.
Absolutely amazing content. Always delivered honest practical advice and is a sad loss to the bodybuilding community. Kudos to the team for continuing on his legacy and delivering amazing informative content. RIP John.
This is an honest and unbiased view.
"Good but not enough for real hypertrophy". 👍
my biggest issue with full body training is, I m not able to stay focused! After 2 or 3 body parts, even by doing just a few sets each, my focus is gone! It becomes a half a** workout then.
Yup
I agree and it’s really complicated to me
Twice a week is a MAx I could do because I don’t train mild enough these ppl going 6 days week makes no sense what they training about 1/4 of the power witch wouldn’t do anything for me yours makes more sense
Great video, John. TB training is my favorite training system. I even used it when I was competing quite heavily for many years. Bro split never worked for me (as a natural) I always preferred U/L and PPL. I look forward to all your vids. Thanks for all your expert advice and opinions.
All this training splits are good but the main difference between someone who make progress and who don`t in the end is all about how much power of will, passion and love for the training you have.
I remember when I started as a beginer and even then I trained the last sets to failure.
I love the push pull legs split only that I do pull, push legs because i can press more safer when i work my back the day before I do my push training.
The only thing that bothers me with this split is how to incorporate 1 pressing movement for the shoulders after pressing for the pecs, sometimes I am scared that maybe is too much for the shoulder health to press that much.
BTW: Great video!
I personally do a five day split, which allows me to hit a muscle group (say legs) incredibly hard (high volume, nearly every set to failure) and then still recover. It's very fun.
I see an awesome shirt collab opportunity.....
"Your Just NOT Tough...."
Train HARDER!!"
@gregdoucette
@mountaindog1
“You’re just not tough” “ride that puppy”!! 😂
Have to move weight if you want those gainz!
I think FB splits definitely is a good way to train for beginners. During my PT days I always started novice clients that way for 4-8 weeks.
I love the lack of dogma in your thinking. Very difficult to find people open minded these days in any given subject, whether it be lifting, religion, politics... Refreshing to see the practical wisdom on youtube.
Over time you can do waaay more volume at high intensity working out full body. I used to do 3-5 sets to absolute failure 6 days a week with no problem, zero soreness. I don't agree with the x reps left in tank crowd, that is pure bs. However when you start off it is not going to be possible to do what I did, you will have to start off with just a couple sets to failure or else start off doing it twice a week and slowly add in workouts.
Good point John, recovery is key and I personally work out every other day too
Just Some Guy without a Mustache you are everywhere!😂
he is, both of you are! I love it!
That is how I train. I do my full body. That works great for me. Day on day off. If I'm still recovering I take the second day of aswell, however I make sure I get into the gym on the 3rd day. I also do high reps to low reps in the same gym session. That works good for me. However if I have still not recovered fully I will drop the weight down and do 4 sets of high or low depending on how my body feels. I don't have a program like, this is my heavy day or light day. I listen to my body. If I feel good it's a full work out to high reps to low reps. I don't like to get stuck in the programs where they say you can only work on power or muscle endurance only on that day. Find what works for you. We all have to be open minded to try other stuff. Good information John
@@JoluVideo That is good bud. If it works for you good. Just remember you are putting the body through a lot of stress. You don't have to go everyday. However if it is working for you good. I'm not a big beliver in letting my body adapt to my workout. Everyday we have different energy levels, that is why I don't go the the gym with a plan saying this is my heavy day, because if you feel like crap that puts most people of from working out cause that was meant to be heavy day. Have a good weekend bud
@Jordan M Thanks, Jordan. For pointing that out. I read it that he was training every day. Just read it again. Have a good night Bud
Exactly. It's not rocket science. If I need a second recovery day, I take it. Growth happens outside the gym. Don't wait too long to listen to your body.
@@blackgoblin1004 That is correct it is not rocket science. However it is hard for people when there is so much miss leading information out there. Have a great night
@@ianfraser2009 athleanx, mountain man, alpha destiny and Scott Herman are the main trainers I go to. Even if I don't always agree with them, they're so knowledgeable! So even when I first started (Oct 2017), I at least had a good base. Everything else you have to figure out through experience. You as well!
So in other words, train hard.
How hard?
Harder than last time!
Exactly.
Tried full body before. Didn't like it because of recovery time wasn't working for me.
Good video and advice though.👍🏻
Tremendous respect not just for keeping an open mind and trying something contrary to your instincts, but also for being willing at the end to speak against a popular trend that many of your own friends have hopped on. It's hard to resist even gentle peer pressure like that, so it's great to see you do that here, and in such a respectful and illuminating way. This could've easily been one of those shallow "I did this for a week, it's great you should do it" type videos we see on many other channels, but you didn't do that. The viewers appreciate it.
I'm always going to be 100% real
I'm going back to fullbody 1 x 3-5 days with 4-6 sets to failure per muscle using basic compounds. My other goto is an upper/lower split.
Hey that's what I'm doing just 3 days fb and next week upper lower 4 days and back to fb. So far I like
6:57 mia kalifa and 10 reps is all i need 😂
prettyflaco_ Rick 10 rep jerk n strokes