Why Training Full Body 5x Per Week Is Smart: Science-Based Workout ft. Dr. Eric Helms
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Date: 2019-11-06
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Comments and reviews: 9
Dylan Bennett
If anyone is interested in an example fullbody split here is what I do. I was doing an upper lower split. Upper: hor push, hor pull, ver push, ver pull, flys, lateralsLower: SQ Var, HH var, quad iso, ham iso, bicep iso, tricep isoRotating between light and heavy workouts. The essence of what helms recommends the fullbody split for is to better allocate volume, so instead of making up a whole new program, I just reallocated the same volume I was doing for upper lower 4x per week to a fullbody 6x per week. Split is as follows: Full Body A: Hor Pull, SQ Var, Flys, Tricep isoFull body B: Hor push, HH var, laterals, bicep isoFullbody C: ver push, ver pull, quad iso, tricep isoThen repeat, for a total of 6 days on 1 day off. I will also alternate each workout between light heavy. Each exercise I do for 3-5 sets, depending on how much volume each muscle group needs for me personally to progress. Light workouts are 8-10 reps for the primary movements, 10-15 reps for the rest. Heavy workouts are 4-6 reps or the primary movements, 6-10 for the rest. Then I use double progression to progress my lifts. Let me know your critique of my interpretation of a fullbody program, If people reply and like this then ill update in a few weeks time how I am finding my training with this reallocation of volume. Thanks
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If anyone is interested in an example fullbody split here is what I do. I was doing an upper lower split. Upper: hor push, hor pull, ver push, ver pull, flys, lateralsLower: SQ Var, HH var, quad iso, ham iso, bicep iso, tricep isoRotating between light and heavy workouts. The essence of what helms recommends the fullbody split for is to better allocate volume, so instead of making up a whole new program, I just reallocated the same volume I was doing for upper lower 4x per week to a fullbody 6x per week. Split is as follows: Full Body A: Hor Pull, SQ Var, Flys, Tricep isoFull body B: Hor push, HH var, laterals, bicep isoFullbody C: ver push, ver pull, quad iso, tricep isoThen repeat, for a total of 6 days on 1 day off. I will also alternate each workout between light heavy. Each exercise I do for 3-5 sets, depending on how much volume each muscle group needs for me personally to progress. Light workouts are 8-10 reps for the primary movements, 10-15 reps for the rest. Heavy workouts are 4-6 reps or the primary movements, 6-10 for the rest. Then I use double progression to progress my lifts. Let me know your critique of my interpretation of a fullbody program, If people reply and like this then ill update in a few weeks time how I am finding my training with this reallocation of volume. Thanks
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Daniel Holt
I can see Jeff's strengths and weaknesses. He does have potential as Mr. Olympia material in the heavyweight range sort of like a mix of Frank Zane, Franco Columbo, and Lee Priest but in the heavyweight range, due to his height he would weigh less like now. For that he would need to do a 160 set to 200 set full body 5 day split. He could even do a 87 set full body 5 day split, that is Dorian Yate's Blood and Guts but with 3 working sets to failure or close to failure either taking Dorian Yates's failure recommendation or Jay Cutler's short to failure recommendation. While Dorian Yates's advertised 1-2 working sets a lift, his bodybuilding friends said when they worked out with him that he did 3 working sets a lift for great workouts. Dorian's pre-exhaust sets were heavy too and so they actually were additional working sets, but to keep it simple do 3 working sets close to failure a lift. But this video it's separate where Jeff's looking at a different style I won't get into. I see Jeff as Mr. Olympia potential.
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I can see Jeff's strengths and weaknesses. He does have potential as Mr. Olympia material in the heavyweight range sort of like a mix of Frank Zane, Franco Columbo, and Lee Priest but in the heavyweight range, due to his height he would weigh less like now. For that he would need to do a 160 set to 200 set full body 5 day split. He could even do a 87 set full body 5 day split, that is Dorian Yate's Blood and Guts but with 3 working sets to failure or close to failure either taking Dorian Yates's failure recommendation or Jay Cutler's short to failure recommendation. While Dorian Yates's advertised 1-2 working sets a lift, his bodybuilding friends said when they worked out with him that he did 3 working sets a lift for great workouts. Dorian's pre-exhaust sets were heavy too and so they actually were additional working sets, but to keep it simple do 3 working sets close to failure a lift. But this video it's separate where Jeff's looking at a different style I won't get into. I see Jeff as Mr. Olympia potential.
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Whiskey Tango
I did my old workout routine volume and converted it to a full body x 5 routine after reading about routines like this. For the first time in my life I can say for certain Im over trained even though Im calorically on a maintenance level. Its been good to learn though as I learned that different body parts recover slower than others. My legs for example will not show strength improvement if I train them before 4-5 days even if the second workout is higher reps. My shoulders and back however are good to go after 2-3 days rests and Ive personally observed in my body that the whole high frequency training has diminishing returns if I train a muscle more than twice a week meaning that I regress in size and strength. I feel like the whole body high frequency training is just a reaction to the low frequency high volume bro split. Its not necessarily any better and is just as extreme if not more so. I still have never found a better a routine than the good old Push, Pull, Legs.
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I did my old workout routine volume and converted it to a full body x 5 routine after reading about routines like this. For the first time in my life I can say for certain Im over trained even though Im calorically on a maintenance level. Its been good to learn though as I learned that different body parts recover slower than others. My legs for example will not show strength improvement if I train them before 4-5 days even if the second workout is higher reps. My shoulders and back however are good to go after 2-3 days rests and Ive personally observed in my body that the whole high frequency training has diminishing returns if I train a muscle more than twice a week meaning that I regress in size and strength. I feel like the whole body high frequency training is just a reaction to the low frequency high volume bro split. Its not necessarily any better and is just as extreme if not more so. I still have never found a better a routine than the good old Push, Pull, Legs.
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25th Imagination
So as a basically beginner in weight training (most the year very inconsistent, with the last 5 weeks pretty consistent) Is it okay that I do a 6 day upper lower split with relatively high volume for most muscle groups. (based on Mike Isratel's hypertrophy guides? I'm talking like 15 sets of chest per week for example. I know that beginners can usually see gains from anything, but my consistency in the last 5 weeks shows me that I definitely have the motivation to do what I'm doing, so I just want to make sure I'm not hurting myself.
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So as a basically beginner in weight training (most the year very inconsistent, with the last 5 weeks pretty consistent) Is it okay that I do a 6 day upper lower split with relatively high volume for most muscle groups. (based on Mike Isratel's hypertrophy guides? I'm talking like 15 sets of chest per week for example. I know that beginners can usually see gains from anything, but my consistency in the last 5 weeks shows me that I definitely have the motivation to do what I'm doing, so I just want to make sure I'm not hurting myself.
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Stephen Grimes
Does he not do squat or deadlift? I've been experimenting with going full body basically trying not to fatigue the muscle so much that I can't work it again for a full week and instead workout more frequently. Basically been doing squats, deadlift, bench and overhead press as my main movements, while also doing seated rows and lat pulldowns, is there a muscle group I'm missing out on? Mind you my goals are to get stronger not so focused on body building.
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Does he not do squat or deadlift? I've been experimenting with going full body basically trying not to fatigue the muscle so much that I can't work it again for a full week and instead workout more frequently. Basically been doing squats, deadlift, bench and overhead press as my main movements, while also doing seated rows and lat pulldowns, is there a muscle group I'm missing out on? Mind you my goals are to get stronger not so focused on body building.
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Jonny Deth
It's what are bodies were designed to do in antiquity before modern technology but not with coordinated movements with weights, cables, machines, bands and other technological objects so I think swapping methods every other day or at least modifying them is a good idea. I used to do gym then the next day outdoors endurance, cardio and some calisthenics. Now less consistent I do gym and strongman oriented outdoor training.
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It's what are bodies were designed to do in antiquity before modern technology but not with coordinated movements with weights, cables, machines, bands and other technological objects so I think swapping methods every other day or at least modifying them is a good idea. I used to do gym then the next day outdoors endurance, cardio and some calisthenics. Now less consistent I do gym and strongman oriented outdoor training.
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E46325mod
I'm sorry but I will never change my routine, it works and I'm bigger than both of you guys and leaner than Jeff but not quite as lean as this tall guy, I train quads and hams twice a week I train calves every 2-3 days, biceps and triceps once a week, back twice a week. I am 6'1 215 lbs with about 7-8 % bodyfat depending on the week. Eventually want to be 235lbs at the same bodyfat
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I'm sorry but I will never change my routine, it works and I'm bigger than both of you guys and leaner than Jeff but not quite as lean as this tall guy, I train quads and hams twice a week I train calves every 2-3 days, biceps and triceps once a week, back twice a week. I am 6'1 215 lbs with about 7-8 % bodyfat depending on the week. Eventually want to be 235lbs at the same bodyfat
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Carlos1833
Do you think a 5 day full body split like this or push pull legs would be more appropriate for someone in season playing competitive local sport? Thinking full body might allow legs to recover more evenly instead of smashing them early in the week then letting them recover? Would love to hear your thoughts, love your work
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Do you think a 5 day full body split like this or push pull legs would be more appropriate for someone in season playing competitive local sport? Thinking full body might allow legs to recover more evenly instead of smashing them early in the week then letting them recover? Would love to hear your thoughts, love your work
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Guildnam Style
I really would never do leg pressing. Way too much pressure on your lpwer spine. Dont get me wrong legs are important but i prefer upper body muscles than legs. Good squatting will give those leg muscles. I hate the pressure points on your back from leg pressing just too much weight for any bone in your back to handle
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I really would never do leg pressing. Way too much pressure on your lpwer spine. Dont get me wrong legs are important but i prefer upper body muscles than legs. Good squatting will give those leg muscles. I hate the pressure points on your back from leg pressing just too much weight for any bone in your back to handle
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