Full Body 5x Per Week: Why High Frequency Training Is So Effective #04
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Date: 2020-01-03
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Comments and reviews: 9
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I do at least five exercises for the calves alone. I find that as I get older and have more experience I need to be smarter about how often and how much I lift. I go for linear progress and always increase weight but train a muscle every five days (one push day, one pull/biceps/forearms/lateral delts day and one glutes/thighs/erectors day) or every four days for abs, calves and sartorius. This seems like a good balance where my life does not revolve around lifting and yet my workouts are detailed and long enough. I do not really know if I could make the same progress or look much the same by cutting out exercises and if I cut out almost 90% I could do full body too but since I can still muster the energy to go into detail I'm not going to go that route yet as I have seen and felt for myself how complex my body really is. If I want to train my triceps in a wholesome manner I'm going to need at least three exercises going by the fact that each exercise only hits one head very well. I don't care about research; I care about whether I can go up in weights and whether I'm getting joints or tendon inflammation or not. Now in my mid 30's and lifting more diversely than ever my muscles could potentially go more often than I train but I need to factor in the strain on the connective tissues as well, which 18 year olds might not have to do on average.
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I do at least five exercises for the calves alone. I find that as I get older and have more experience I need to be smarter about how often and how much I lift. I go for linear progress and always increase weight but train a muscle every five days (one push day, one pull/biceps/forearms/lateral delts day and one glutes/thighs/erectors day) or every four days for abs, calves and sartorius. This seems like a good balance where my life does not revolve around lifting and yet my workouts are detailed and long enough. I do not really know if I could make the same progress or look much the same by cutting out exercises and if I cut out almost 90% I could do full body too but since I can still muster the energy to go into detail I'm not going to go that route yet as I have seen and felt for myself how complex my body really is. If I want to train my triceps in a wholesome manner I'm going to need at least three exercises going by the fact that each exercise only hits one head very well. I don't care about research; I care about whether I can go up in weights and whether I'm getting joints or tendon inflammation or not. Now in my mid 30's and lifting more diversely than ever my muscles could potentially go more often than I train but I need to factor in the strain on the connective tissues as well, which 18 year olds might not have to do on average.
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Ken Rapp
All of u are going to finally realize as u get older, doing less sets, and being fully recovered from ur previous workout before going in for ur next workout is the way to get the best results. The idea that u have to be in the gym every day is crazy I am going on my own experience. I started working out in college, and Im now 63 and never stopped working out hard. Doing less sets, almost to failure with lots of rest days in between has enabled me to keep my same strength and size for the last 15 years. Im getting older, but not losing strength. I work out hard, about 8 sets for chest and back workouts, 12 sets for shoulders, and 4 sets for arms. I superset chest and back, and my other upper body day I work shoulders, followed by supersetting arms. I wait until my body feels fully recovered and rested, which ensures my muscles getting a good pump and they are tight, not flat. I guess its working for me, because Im 61, 200 pounds, lean, and bench 225 for 8 reps, still go heavy on all my sets for 10-14 reps. And remember Im 63.
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All of u are going to finally realize as u get older, doing less sets, and being fully recovered from ur previous workout before going in for ur next workout is the way to get the best results. The idea that u have to be in the gym every day is crazy I am going on my own experience. I started working out in college, and Im now 63 and never stopped working out hard. Doing less sets, almost to failure with lots of rest days in between has enabled me to keep my same strength and size for the last 15 years. Im getting older, but not losing strength. I work out hard, about 8 sets for chest and back workouts, 12 sets for shoulders, and 4 sets for arms. I superset chest and back, and my other upper body day I work shoulders, followed by supersetting arms. I wait until my body feels fully recovered and rested, which ensures my muscles getting a good pump and they are tight, not flat. I guess its working for me, because Im 61, 200 pounds, lean, and bench 225 for 8 reps, still go heavy on all my sets for 10-14 reps. And remember Im 63.
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Sébastien Sougnez
Jeff Nippard, Hi, this nice video made me wonder something. I'm currently doing PPL, around 5 times a week. I'm doing that after work and it means that I get home pretty late. However, it seems that a gym will open at my work, so I thought that it might be interesting to actually split my training in half. So for example, a typical leg day would be 3/4 exercises at noon and then 3/4 exercises in the evening (around 6 PM. I think that it could be interesting, mainly because, currently, after my first exercise (squats, I have less power in me to do calves for example, so I kind of hope that if I could do my calves as the first exercise at noon, then the squats as my first exercise in the evening, I would be equally efficient for both exercises compared to doing squats, then calves, but I just don't know if 5/6 hours is enough to recover between these two exercises to actually see a difference. Do you have an opinion on this?
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Jeff Nippard, Hi, this nice video made me wonder something. I'm currently doing PPL, around 5 times a week. I'm doing that after work and it means that I get home pretty late. However, it seems that a gym will open at my work, so I thought that it might be interesting to actually split my training in half. So for example, a typical leg day would be 3/4 exercises at noon and then 3/4 exercises in the evening (around 6 PM. I think that it could be interesting, mainly because, currently, after my first exercise (squats, I have less power in me to do calves for example, so I kind of hope that if I could do my calves as the first exercise at noon, then the squats as my first exercise in the evening, I would be equally efficient for both exercises compared to doing squats, then calves, but I just don't know if 5/6 hours is enough to recover between these two exercises to actually see a difference. Do you have an opinion on this?
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Ati8
Hey man long time fan here, really love your work and i learned lots and lots of think from you, also you are the reason i dived in researches and papers so thank you. Im thinking to tryin out the split but i dont have the income to buy it since is really expensive in my country so im gonna write my own one. I love my push-pull-legs split but it gets boring after couple years as you know. My question is should i keep the sets per week same for each bodypart? For example im doing 18 sets of chest per week so for start of the new peogram 15 sets of chest will ok? then i increase the volume over time? And since im gonna do 1 movement for chest for example i dont want it to be isolation like chest fly i think. So should i stick to compounds for everything? Or isolations are fine? I love my isolation exercises but i dont wanna waste my volume too how should i approach? Thanks, much love from Turkey
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Hey man long time fan here, really love your work and i learned lots and lots of think from you, also you are the reason i dived in researches and papers so thank you. Im thinking to tryin out the split but i dont have the income to buy it since is really expensive in my country so im gonna write my own one. I love my push-pull-legs split but it gets boring after couple years as you know. My question is should i keep the sets per week same for each bodypart? For example im doing 18 sets of chest per week so for start of the new peogram 15 sets of chest will ok? then i increase the volume over time? And since im gonna do 1 movement for chest for example i dont want it to be isolation like chest fly i think. So should i stick to compounds for everything? Or isolations are fine? I love my isolation exercises but i dont wanna waste my volume too how should i approach? Thanks, much love from Turkey
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Thomas Walz
Just getting back to the gym after a few year layoff. I'm pushing 70, and want to hang on to my strength and endurance since geezerdom is staring me in the face. and shit is changing in ways I don't like, fast. Going to the gym is definitely slowing down, and stopping this decrepidation process. When I first got back, I did the usual push/pull/leg days. I'd get sore, every time. So, about a month ago, I began hitting every body part for at least a set per workout, and concentrating on one push/pull/leg. It's working out very well. I don't get sore, and gradually, my recovery days are not an energy suck. I'm not ready to take on your routine now, but in a year of what I'm doing now, I'll be on it. I'm really enjoying working out. look forward to going, and it's great to have my higher functioning body back.
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Just getting back to the gym after a few year layoff. I'm pushing 70, and want to hang on to my strength and endurance since geezerdom is staring me in the face. and shit is changing in ways I don't like, fast. Going to the gym is definitely slowing down, and stopping this decrepidation process. When I first got back, I did the usual push/pull/leg days. I'd get sore, every time. So, about a month ago, I began hitting every body part for at least a set per workout, and concentrating on one push/pull/leg. It's working out very well. I don't get sore, and gradually, my recovery days are not an energy suck. I'm not ready to take on your routine now, but in a year of what I'm doing now, I'll be on it. I'm really enjoying working out. look forward to going, and it's great to have my higher functioning body back.
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Enoch Kabalo
I would have never considered such a workout split, but broken down it sounds interesting and a very sort of unconventional if you like way to train for strength and overall physique gains. Instead of hitting one exercise per muscle group for the full body workout, is it possible to hit two exercises per muscle group in that one workout session? Or is this too much frequency? Given that I would do the exact same again the following day and so on for the rest of the week? So for example: Monday: Chest - Two Exercises? Back - Two Exercises? Legs - Two Exercises? Biceps - Two Exercises? Triceps - Two Exercises? Delts - Two Exercises? Abs - Two Exercises? And repeat Tues/Wed/Thurs etc. Hope that makes sense? Ha
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I would have never considered such a workout split, but broken down it sounds interesting and a very sort of unconventional if you like way to train for strength and overall physique gains. Instead of hitting one exercise per muscle group for the full body workout, is it possible to hit two exercises per muscle group in that one workout session? Or is this too much frequency? Given that I would do the exact same again the following day and so on for the rest of the week? So for example: Monday: Chest - Two Exercises? Back - Two Exercises? Legs - Two Exercises? Biceps - Two Exercises? Triceps - Two Exercises? Delts - Two Exercises? Abs - Two Exercises? And repeat Tues/Wed/Thurs etc. Hope that makes sense? Ha
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Stefan Batory
SAT: deadlift 5s4-6r, lower chest cable press 5s8-12r + unilateral dumbbell farmer's walk 2x45sec, unilateral cable biceps drag 5s12-16r + unilateral sideway triceps extension 5s12-16rSUN: side delt cable->dumbbell dropsets 3s12r, abs cable crunches 5s10-20r + neck X-axis harness 5s10-20r, lower chest cable fly dropsets 3s12r + cable shrugs dropsets 3s12r[. ]FRI: restingRemaining days use the same setup (more reps for smaller muscles, mind-muscle connection smaller weight dropsets for chest and back on the day following the compound movements, I do squats instead of abs exercise on Tuesdays. My legs seems to respond very well, which is why I try to counteract that by shifting focus onto the lagging parts.
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SAT: deadlift 5s4-6r, lower chest cable press 5s8-12r + unilateral dumbbell farmer's walk 2x45sec, unilateral cable biceps drag 5s12-16r + unilateral sideway triceps extension 5s12-16rSUN: side delt cable->dumbbell dropsets 3s12r, abs cable crunches 5s10-20r + neck X-axis harness 5s10-20r, lower chest cable fly dropsets 3s12r + cable shrugs dropsets 3s12r[. ]FRI: restingRemaining days use the same setup (more reps for smaller muscles, mind-muscle connection smaller weight dropsets for chest and back on the day following the compound movements, I do squats instead of abs exercise on Tuesdays. My legs seems to respond very well, which is why I try to counteract that by shifting focus onto the lagging parts.
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Crim
I think something worth addressing, and perhaps the more relevant piece of info for newbies, is that higher frequency is more practice. These movements are skills after all. It will take many years of squatting for you to refine your technique into something consistently good. Doing it once a week, or doing it while incredibly fatigued, is a great way to complicate learning the skill aspect. I beginner should be less worried about majoring in the minors and focusing on what's important. Getting into the gym consistently and staying motivated. Looking at the movements as skills they're practicing. Paying attention to their diet and sleep habits. Gainz will flow regardless.
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I think something worth addressing, and perhaps the more relevant piece of info for newbies, is that higher frequency is more practice. These movements are skills after all. It will take many years of squatting for you to refine your technique into something consistently good. Doing it once a week, or doing it while incredibly fatigued, is a great way to complicate learning the skill aspect. I beginner should be less worried about majoring in the minors and focusing on what's important. Getting into the gym consistently and staying motivated. Looking at the movements as skills they're practicing. Paying attention to their diet and sleep habits. Gainz will flow regardless.
reply
Pope Guruvanich
Hello from Thailand Jeff, been subscribing to your content for past year or so. This vdo - the most thought-provoking yet - prompts an immediate question, not on the efficiency of this program, but in the assumption underlying this program, that there is a maximum set per muscle group per workout (I. e. not per week) for hypertrophy. Can you elaborate this? Obviously, this casts serious doubt to many other splits out there including push/pull/leg where a typical chest day would involve a couple chest exercises (I. e. BP and cable crossover) with 3-5 sets each, and a typical leg day would involve squat and leg extension, so on and so forth. Thanks
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Hello from Thailand Jeff, been subscribing to your content for past year or so. This vdo - the most thought-provoking yet - prompts an immediate question, not on the efficiency of this program, but in the assumption underlying this program, that there is a maximum set per muscle group per workout (I. e. not per week) for hypertrophy. Can you elaborate this? Obviously, this casts serious doubt to many other splits out there including push/pull/leg where a typical chest day would involve a couple chest exercises (I. e. BP and cable crossover) with 3-5 sets each, and a typical leg day would involve squat and leg extension, so on and so forth. Thanks
reply
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