My Experience With Full Body 5x/Week Training Split (Good and Bad)
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Date: 2020-01-26
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Comments and reviews: 10
JStoltz
Really enjoyed hearing your thoughts on this. I ran a 6 days/week full body up until recently, and the main problem for me was definitely joint pain. I avoided a LOT of this by changing up two aspects - Exercise variety and continous-days flexibility. I had a dock of six exercises per movement, whereas three were sort of hard taxing and three were sort of easy taxing. So just like you said, I filled the volume up with the easy taxing ones, and if I had a day where I'd normally do for example Bench Press, but I felt that my joints were not with me, I'd just pick a lighter exercise for pressing that day, like kneeling downwards cable-presses. Since the frequency was so high, I felt that my need to maximize the potential in spite of pain was not there anymore. It was fine to listen more to my body because it was already doing a full work almost every day. I could afford to learn to listen. On top of that I also lost the desperation to never miss a workout. If I had some sudden change in plans, I felt that Oh, I'll miss my workout. Eh, I hit it all yesterday, I'll hit it all tomorrow, and I'll hit them the day after that, and the day after that and, and, and. It made the workout concept of my life way smoother to integrate with all the rest of my life.
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Really enjoyed hearing your thoughts on this. I ran a 6 days/week full body up until recently, and the main problem for me was definitely joint pain. I avoided a LOT of this by changing up two aspects - Exercise variety and continous-days flexibility. I had a dock of six exercises per movement, whereas three were sort of hard taxing and three were sort of easy taxing. So just like you said, I filled the volume up with the easy taxing ones, and if I had a day where I'd normally do for example Bench Press, but I felt that my joints were not with me, I'd just pick a lighter exercise for pressing that day, like kneeling downwards cable-presses. Since the frequency was so high, I felt that my need to maximize the potential in spite of pain was not there anymore. It was fine to listen more to my body because it was already doing a full work almost every day. I could afford to learn to listen. On top of that I also lost the desperation to never miss a workout. If I had some sudden change in plans, I felt that Oh, I'll miss my workout. Eh, I hit it all yesterday, I'll hit it all tomorrow, and I'll hit them the day after that, and the day after that and, and, and. It made the workout concept of my life way smoother to integrate with all the rest of my life.
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D.
I been doing a workout like this for a bit. Never knew there was a science to it. I found a ways to not mess up for myself because at first I had all kinds of aches and pains. I do a dominant body part like say chest (bench) Monday, Tuesday I do chest a by using a different method (dumbbells) then pick up the next body part on the list say (back) and so on and so forth. By Friday or Saturday I focus on mind muscle/hypertrophy style workout. I do this for all body parts where one day im doing a heavy compound barbell movement and eventually moving to a dumbbell, hammer strength then cables. So trying to go from powerlifting to bodybuilding by the end of the week. It taxes me but in the best way. My body responded so well to this style training and I've gotten stronger. I go strong for about 3-5 weeks with a routine then I take two weeks of only 3 days a week, focusing on techniques and plenty of rest. I start over and change the order I work out the body parts and what machines or method im using. I found that the high intensity high reps of it helped me lose weight without cardio. I seen plenty of gains. I feel great and I get everything done in about hour and a half.
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I been doing a workout like this for a bit. Never knew there was a science to it. I found a ways to not mess up for myself because at first I had all kinds of aches and pains. I do a dominant body part like say chest (bench) Monday, Tuesday I do chest a by using a different method (dumbbells) then pick up the next body part on the list say (back) and so on and so forth. By Friday or Saturday I focus on mind muscle/hypertrophy style workout. I do this for all body parts where one day im doing a heavy compound barbell movement and eventually moving to a dumbbell, hammer strength then cables. So trying to go from powerlifting to bodybuilding by the end of the week. It taxes me but in the best way. My body responded so well to this style training and I've gotten stronger. I go strong for about 3-5 weeks with a routine then I take two weeks of only 3 days a week, focusing on techniques and plenty of rest. I start over and change the order I work out the body parts and what machines or method im using. I found that the high intensity high reps of it helped me lose weight without cardio. I seen plenty of gains. I feel great and I get everything done in about hour and a half.
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Marc
I gotta say, I have been a push/pull guy for years and years. (Back/triceps OR Chest/Biceps, etc) I'd do 4 exercises, 4 sets, for each muscle-group. (Abs or core or obliques every day as well)Anyways, I honestly always considered full-body work-outs to be a cop-out for the people who didn't want to go-hard. How can you really work a muscle with only TWO exercises? Even if it's every day? That's a joke of a routine. This is what I thought. However, about 10 days ago, I decided to make the switch, and omfg. It's not the walk in the park I was assuming it would be. After my 3rd muscle, I realize I'm only 50% done with free-weights, and I wanna throw myself into traffic head-first. Also, I've clearly gotten bigger in the last 10 days, but that's because I literally doubled my protein intake. EDIT: And that's another thing, how the HELL do people eat 200-225 grams of protein everyday? (I'm 6'4, 210LB's, so I'm supposed to eat 210 grams of protein to put on mass) That's like SIX cans of tuna, or FORTY eggs Even if I have 120 grams of protein from shakes and protein-bars, I STILL almost NEVER make it to 220 grams. Seems impossible. I don't want to be eating ALL EFF'N DAY.
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I gotta say, I have been a push/pull guy for years and years. (Back/triceps OR Chest/Biceps, etc) I'd do 4 exercises, 4 sets, for each muscle-group. (Abs or core or obliques every day as well)Anyways, I honestly always considered full-body work-outs to be a cop-out for the people who didn't want to go-hard. How can you really work a muscle with only TWO exercises? Even if it's every day? That's a joke of a routine. This is what I thought. However, about 10 days ago, I decided to make the switch, and omfg. It's not the walk in the park I was assuming it would be. After my 3rd muscle, I realize I'm only 50% done with free-weights, and I wanna throw myself into traffic head-first. Also, I've clearly gotten bigger in the last 10 days, but that's because I literally doubled my protein intake. EDIT: And that's another thing, how the HELL do people eat 200-225 grams of protein everyday? (I'm 6'4, 210LB's, so I'm supposed to eat 210 grams of protein to put on mass) That's like SIX cans of tuna, or FORTY eggs Even if I have 120 grams of protein from shakes and protein-bars, I STILL almost NEVER make it to 220 grams. Seems impossible. I don't want to be eating ALL EFF'N DAY.
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james
People need to stop doing heavy inefficient compound lifts. You are causing much more damage to your body, (joint damage, spinal compression, tendon rupture, dropping the weight on yourself) for no added benefit. Isolation exercises target the muscles much better with less risk. For example, Instead of deadlifts to work your glutes, use the multi-hip machine. This machine is better for the glutes because it has a longer range of motion, allows you to work unilaterally without balance issues, has a better strength curve, and most importantly YOUR NOT RISKING YOUR SPINE WITH HUNDREDS OF POUNDS OF COMPRESSION AND THE RISK OF RUPTURING A DISC. Is it worth risking a life-altering injury on a bad exercise and chipping away at your body just to gratify your ego? Follow the advice of Doug Brignole in his book 'The Physics of Fitness' and apply biomechanics to your exercise selection and you will get better results in a MUCH more efficient and safer way than training like a 'powerlifter. '
reply
People need to stop doing heavy inefficient compound lifts. You are causing much more damage to your body, (joint damage, spinal compression, tendon rupture, dropping the weight on yourself) for no added benefit. Isolation exercises target the muscles much better with less risk. For example, Instead of deadlifts to work your glutes, use the multi-hip machine. This machine is better for the glutes because it has a longer range of motion, allows you to work unilaterally without balance issues, has a better strength curve, and most importantly YOUR NOT RISKING YOUR SPINE WITH HUNDREDS OF POUNDS OF COMPRESSION AND THE RISK OF RUPTURING A DISC. Is it worth risking a life-altering injury on a bad exercise and chipping away at your body just to gratify your ego? Follow the advice of Doug Brignole in his book 'The Physics of Fitness' and apply biomechanics to your exercise selection and you will get better results in a MUCH more efficient and safer way than training like a 'powerlifter. '
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Tristan
Pairing this split with sport(s) as part of your standard weekly routine This is a huge benefit I haven't seen many people talking about. For example: I personally go to the climbing gym 2x per week and skiing 1-2x per weekend. I would often plan to lift on those days, but maybe half the time found the prospect of a full upper/lower workout after sport to be too daunting and would skip it. With this program I can easily consider climbing to be the upper part of the day, throw in some squat and/or GHR and done Skiing = lower + bench and pullups = full body done. Pair this with 3 dedicated heavier lifting-only days and you have a pretty comprehensive equivalent of 5-6 full body days and much more enjoyable lifting + sport days. This could easily be applied to other common weekly sporting activities such as swimming, pickup basketball, biking, baseball/softball leagues, etc.
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Pairing this split with sport(s) as part of your standard weekly routine This is a huge benefit I haven't seen many people talking about. For example: I personally go to the climbing gym 2x per week and skiing 1-2x per weekend. I would often plan to lift on those days, but maybe half the time found the prospect of a full upper/lower workout after sport to be too daunting and would skip it. With this program I can easily consider climbing to be the upper part of the day, throw in some squat and/or GHR and done Skiing = lower + bench and pullups = full body done. Pair this with 3 dedicated heavier lifting-only days and you have a pretty comprehensive equivalent of 5-6 full body days and much more enjoyable lifting + sport days. This could easily be applied to other common weekly sporting activities such as swimming, pickup basketball, biking, baseball/softball leagues, etc.
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Jonathan
So I've actually been running this type of split for years - I've never done upper/lower or push/pull so it's all I know. Given the concept of sets per week as opposed to sets per workout, it's actually been incredibly effective. The joint soreness (I have small joints) and having to cut sets short is true, but it's a very adaptable kind of split and the best part is that it ensures you cover everything. Life happens so it's easy to miss a beat with a push or pull day - same with an upper or lower. Full body ensures that every muscle group gets trained no matter what which is why I prefer it. Sets per week also hedges out any hit you take on having to cut a workout a bit short. It's nice to see this articulated - I've always tried to explain it to people but they never quite grasp the concept because of conventional wisdom.
reply
So I've actually been running this type of split for years - I've never done upper/lower or push/pull so it's all I know. Given the concept of sets per week as opposed to sets per workout, it's actually been incredibly effective. The joint soreness (I have small joints) and having to cut sets short is true, but it's a very adaptable kind of split and the best part is that it ensures you cover everything. Life happens so it's easy to miss a beat with a push or pull day - same with an upper or lower. Full body ensures that every muscle group gets trained no matter what which is why I prefer it. Sets per week also hedges out any hit you take on having to cut a workout a bit short. It's nice to see this articulated - I've always tried to explain it to people but they never quite grasp the concept because of conventional wisdom.
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Guest
You have the same body type and genetics as me. to a T. I get Immediate soreness like in the fact I know I worked out my muscles are just fried and then late onset 24 to 48 hours I get real sore and it lasts days. you have the same build somewhat and look I had in my 20s. Id say bro split and switch it up to not let the body reach homeostasis and include high rep and low rep variations and weight variations to keep the change and the body guessing and full body workout everyday is just dumb, a full body workout should be done with a day of rest I between. and or upper body one day and the next day lower body and then a day or rest or 2 and repeat. thats best
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You have the same body type and genetics as me. to a T. I get Immediate soreness like in the fact I know I worked out my muscles are just fried and then late onset 24 to 48 hours I get real sore and it lasts days. you have the same build somewhat and look I had in my 20s. Id say bro split and switch it up to not let the body reach homeostasis and include high rep and low rep variations and weight variations to keep the change and the body guessing and full body workout everyday is just dumb, a full body workout should be done with a day of rest I between. and or upper body one day and the next day lower body and then a day or rest or 2 and repeat. thats best
reply
FilledStacks
This is a great program. I bought the program as soon as the video announcing it came out. I have been training 13 years this year. I have done all the splits you mentioned but this one is so great. For me personally I think it's because I can enjoy each muscle's designated exercise for the day. And you're right about the novelty aspect, It's pretty cool doing something so weirdly new and not having the leg shakes after walking out. I'm personally enjoying this routine. I think I'll run it twice with a full 1 week break in between. Thanks for the awesome programming.
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This is a great program. I bought the program as soon as the video announcing it came out. I have been training 13 years this year. I have done all the splits you mentioned but this one is so great. For me personally I think it's because I can enjoy each muscle's designated exercise for the day. And you're right about the novelty aspect, It's pretty cool doing something so weirdly new and not having the leg shakes after walking out. I'm personally enjoying this routine. I think I'll run it twice with a full 1 week break in between. Thanks for the awesome programming.
reply
leonananard
My experience with managing recovery with high volume training is that I work best when I dont assign a strict days per week verbiage to my training bloc. I find pretty good success with something like a 2-day-on 1-day-off/active recovery, or sandwich a big day between off days; Monday-Sunday doesnt mean anything with regards to training if you can make it work with your schedule. I feel like this works good with a full-body split because you get enough volume to still periodize effectively
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My experience with managing recovery with high volume training is that I work best when I dont assign a strict days per week verbiage to my training bloc. I find pretty good success with something like a 2-day-on 1-day-off/active recovery, or sandwich a big day between off days; Monday-Sunday doesnt mean anything with regards to training if you can make it work with your schedule. I feel like this works good with a full-body split because you get enough volume to still periodize effectively
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Frank
I've been doing full body for a number of years and 2 days is fine, for me, if I supplement with some bodyweight exercises on off days. I feel great, I could look better but hey, it works for my schedule so I'm going to stick to it. The only problem is that you can't push yourself as hard on every exercise, you have to prioritise certain exercises, you can switch the order around as well, since the exercise you do at the end of your workout will lag behind due to pre-exhaustion.
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I've been doing full body for a number of years and 2 days is fine, for me, if I supplement with some bodyweight exercises on off days. I feel great, I could look better but hey, it works for my schedule so I'm going to stick to it. The only problem is that you can't push yourself as hard on every exercise, you have to prioritise certain exercises, you can switch the order around as well, since the exercise you do at the end of your workout will lag behind due to pre-exhaustion.
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