Full Body 5x Per Week: Why High Frequency Training Is So Effective

Рет қаралды 6,080,178

Күн бұрын

Get my new full body program here: jeffnippard.com
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5. www.jeffnippard.com/programs/...
More details on the new high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth
Also includes:
- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references
Get it here: jeffnippard.com
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
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‣ Only $25/month (pre-paid yearly)
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‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
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Follow me on social media:
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TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
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SOURCES:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.nutritiontactics.com/measu...
github.com/linkel/Ligand/blob...
mennohenselmans.com/training-...
mennohenselmans.com/norwegian...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/3... [Note that this paper has been retracted. Unfortunately, there is no way for me to modify the video after upload. For all practical purposes, there is still PLENTY of other evidence that there is a per-session volume threshold for most people around 5-10 sets that I could've referenced instead. James Krieger cites a threshold of "somewhere around 6-8 sets per muscle group per training session" in his extremely thorough literature review, which you can read here: weightology.net/the-members-a...]
www.ncbi.nlm.nih.gov/pubmed/1...
My full interview with Menno Henselmans:
• Interview With Menno H...
My video with Eric Helms:
• Why Training Full Body...
MUSIC
‣ Ryan Little - For Hyrule! / ther4c2010
‣ Mtbrd - When I Tell You
/ when-i-tell-you
‣ Epidemic Sound
Filmed and edited using Final Cut Pro X and Sony A7R3 at Florida Extreme Fitness in Jacksonville, Florida.
Rashaun's KZfaq:
‣ / @rashaunr5777
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 4 400

@JeffNippard 4 жыл бұрын

Happy new year everyone!! So I've been tweaking and refining my full body program over the last 6 months and it's finally ready to go. You can check it out over on my website jeffnippard.com if you're looking to try out something new! I've also got 5 Full Body Science Applied videos on the way in case you want to get a taste for what the workouts look like - so stay tuned for those over the next month or two! Hope you all had a great holiday and let's get 2020 off to a great start. Peace!

@jacobacevedo3688 4 жыл бұрын

Jeff Nippard yay a video

@thats_mr_b_ 4 жыл бұрын

Jeff Nippard yes yes yes !

@nevelsfitness9878 4 жыл бұрын

I love the professional-look combined with top-notch information. You're one of the guys that's inspired me to launch my own channel with a similar approach. God Bless in 2020!

@dontreadmyname4396 4 жыл бұрын

i know a guy that trained 7 days a week full body only 4-5 compound exercises, he was doing 5x5 @70% 1rm to 10x5 with the same weights increasing 1 set for every exercise every day, and then going back to 5x5 to start again adding 2,5kg or so, training everyday. He is strong af and has alot of muscle but idk if everyone can train like this or if he natty

@dontreadmyname4396 4 жыл бұрын

so basically all the evidence is pointing at Eric Bugenhagen training style, all out high intensity, low volume, train everyday, consume the honey, eat the milk, deeptrhoat the garlic, and get some gains, even tho you said rpe 7-8 we all know its all about rpe 11

@sihlepapu1630 4 жыл бұрын

My split: Day 1: Head Day 2: Shoulders Day 3: Knees Day 4: Toes Day 5: rest Day 6: Knees Day 7: Toes

@gavinrochfordmusic 4 жыл бұрын

This is the most underrated comment on KZfaq

@brianmcdonagh9116 4 жыл бұрын

OMG

@doc8hopkins 4 жыл бұрын

Day 8: Eyes and Ears Day 9: Mouth Day 10: Nose Day 11: Head Day 12: Shoulders Day 13: Knees Days 14: Toes

@Strangepete 4 жыл бұрын

Any split with only two toes days is sub-optimal according to the literature. you are leaving #toegains on the table.

@MrBaoChau 4 жыл бұрын

Ahhahahahaha

@brianmcg321 3 жыл бұрын

They say you grow when you rest. So I’ve added 7 rest days a week. Working out well.

@themindhelp9584 3 жыл бұрын

🤣🤣🤣🤣

@GoWithTh3Flow 3 жыл бұрын

Definitely will grow, just maybe not the growth you want haha

@keyemclean4333 3 жыл бұрын

Bum

@nycwizrd8348 2 жыл бұрын

confuse it on the 8th day. arrive at the gym load the bars and leave

@valmeekivking7508 2 жыл бұрын

😂

@Aa-ep1gs Жыл бұрын

I swear to God learning English is the best thing I've done in my life. I'm french and it's impossible to find this quality of information in french. Thanks for everything!

@_maxrvid 4 ай бұрын

De fou

@_maxrvid 4 ай бұрын

En plus la vidéo éclate les monteurs Fr de 2024 alors qu'elle date du covid

@germaninvasion121 3 ай бұрын

Putain

@samuel_saysske1355 3 ай бұрын

Crossaint revolution frog eater

@skoune2057 3 ай бұрын

En vrai Nassim Sahili c'est le meilleur français qui fait des vidéos comme ça aussi🔥

@thykingjaay5763 3 жыл бұрын

I did this in high school and was looking like a beast after 4 months. 10 years later trying to do it again 💪

@anonymousbooty1319 2 жыл бұрын

this video was posted 2 years ago

@micha45399 2 жыл бұрын

@@anonymousbooty1319 so what?

@aj7907 2 жыл бұрын

@@micha45399 lmao Ikr

@cavallopazzo340 2 жыл бұрын

How is it going? Back to beast mode? :-)

@Rafas216 2 жыл бұрын

Está funcionando?

@BusinessAndFitness 4 жыл бұрын

I found this is the most optimal split for me as well. As long as you remove legs from five of the workouts.

@Rakimjoseph 4 жыл бұрын

LMFAOO Travis not with that leg day takes too much time you could be making a poverty brownie

@ChrisKing-ou4jq 4 жыл бұрын

😂😂so upper body 5x per week

@noahdean8251 4 жыл бұрын

Last week I actually started doing this split with the leg exercises removed. So far so good 👍

@metallic4888 4 жыл бұрын

Same for me! Except also remove back, and shoulders, and abs...basically just chest and biceps everyday and this is for me!

@brianmcg321 3 жыл бұрын

Leg days are optional.

@PatrickReynoldsfit 4 жыл бұрын

Jeff when you gonna drop the neck curl 1 rep max video

@alfaizydinosyahalthaf2537 4 жыл бұрын

no shit

@laurenzr.8524 4 жыл бұрын

Patrick Reynolds hes gonna snap his neck lol

@edwardwilson8595 4 жыл бұрын

Patrick Reynolds one day he's gonna post an April fools vid where he hangs himself, but then pulls 10 reps of a body weight neck curl

@gourabhalder8210 4 жыл бұрын

Loll

@PatrickReynoldsfit 4 жыл бұрын

Edward Wilson ahhaahahahah

@kubel83 3 жыл бұрын

I was always told that training the same body part each day would destroy muscle gain. But then I noticed that hard working construction workers are usually very big. They lift and work hard each day and they use the same muscle groups.

@Peugot905 3 жыл бұрын

Good point

@liltommy97 3 жыл бұрын

Facts !!

@alden2826 3 жыл бұрын

Very strong people too. There hands also feel like bricks

@chrislobo7945 2 жыл бұрын

Don't forget about wrestlers, gymnasts, powerlifters, etc etc. I would always look at gymnasts and be like "their arms are SO big, how?". Simple, keep training them. And thats the same with wrestlers they always have incredible backs and shoulders. It's cause every day theyre lifting grown ass adults and weights. The most important thing though is....if your body is telling you to take a break cause you tweaked something or injured or whatever thats more than just soreness. It's safe to say that you should give yourself time. Other than that. Theres a reason why construction workers and all the other examples are DICED af! lol

@eruditefool4183 2 жыл бұрын

Look at someone who's worked on the fishing boats for forearms like old rope

@lj86johnson24 2 жыл бұрын

Great to hear the science behind this approach. One factor not really mentioned here is how much more interesting some may find it to do a full body workout rather than focus on specific muscle groups. I've been gymming for a couple of years and attempted the more traditional 'one muscle group per-day' approach for only a week or so before completely losing interest and finding my enthusiasm for the Gym dropping. No matter how clued up and educated you are, my number 1 rule is 'Do what keeps you interested/motivated'. It may not be the very pinnacle approach, I may not achieve everything I could, but for someone looking to stay in generally good shape, the full body workout absolutely helped me achieve this. Not to mention that if (like me) you Gym after work when its busy, it allows you to base your workout around what machines/weights are actually available. Great video.

@thenedanocap7673 7 ай бұрын

Yeah, that's what I feel. It's like going to every amusement park in the world each day, and you can change the order of which ones you go too as well.

@mustang8206 4 жыл бұрын

If this isn't a bro split then why is everyday arm day

@kylesapphire1820 4 жыл бұрын

Conner Broeker: 😂

@williamcutting5224 4 жыл бұрын

Haha

@asmundlunde5604 4 жыл бұрын

I train chest to much and legs ... never

@archiesutherland6127 4 жыл бұрын

@@asmundlunde5604, good

@Norrr3 3 жыл бұрын

@@asmundlunde5604 fuck legs bro

@rickniu4153 4 жыл бұрын

Im confused, bro jeff actually assigns a day to legs?

@sansiveria578 4 жыл бұрын

He used to, his routine is the one later out in the video of full body 5 days per week.

@DCfreerunner 4 жыл бұрын

Doesn't matter, when he gets to the gym bro jeff subs leg day for bicep curls

@NamelessKing666 4 жыл бұрын

Yeah, but he only does leg extension and calf raises.

@alexcastel2244 4 жыл бұрын

upper body legs , c’mon bro

@hithere1036 4 жыл бұрын

By legs he means curls in squat rack

@tuckershannon2175 2 жыл бұрын

I’m so pumped for this I just purchased your program! I’ve been doing PPL twice a week and feel like I have plateaued a bit and need some new drive, and this is giving me the spark I need. I enjoy my lifting days so I really didn’t want to drop to 3-4 days a week, this should be perfect! Testing my 1RM next week then running the 10 week program to the end of the year let’s gooo!

@3bdulmalik_7iblany 10 ай бұрын

How was it

@0w0ifier 10 ай бұрын

@@3bdulmalik_7iblany Been running it for the past 2 months now and I’ve been on PPL for the past year or two, the varieties amazing and I’ve definitely noticed gains. Would highly recommend it!

@dankcik09 Ай бұрын

@@3bdulmalik_7iblany he died jim

@akapoka8732 3 жыл бұрын

I’m currently a beginner (about 8 months of consistent training) and I started around 195 lbs. I’m 6’1 and a senior in high school. By no means was I fat, I was just unhappy with being skinny fat, and frankly a little more on the fat end than the skinny end, but now I’m down to 180 from 6x full body workouts weekly and most rest days I just go and hit shoulders, and it feels great on me! I never feel sore or tired but I am seeing gains, granted they’re definitely newbie gains and af some point I’ll have to switch it up, but my point is, for beginners there’s a lot of information on this channel that ir can seem overwhelming but it’s actually really simple especially for us beginners because almost everything we do will illicit gains, so just hit the gym and get comfortable before diving head-first into macros and advanced training splits because it’ll leave you more demoralized as people tend to love jumping the gun on this crazy long process

@NumbaOne 17 күн бұрын

Update did you stick with your training?

@akapoka8732 17 күн бұрын

@@NumbaOne I weigh 150 lbs have 6 pack but would like more weight at this point. I have the body i always wanted but I would like to be heavier now😅

@IrvOfficial 4 жыл бұрын

Here before New Years resolutioners take my bench

@volted_blitz8230 4 жыл бұрын

lol i hope that doesnt happen in my gym

@IrvOfficial 4 жыл бұрын

Volted_ Blitz 😂 give them a smack down

@commercio3564 4 жыл бұрын

AHAHAHAHAHA. Went to the gym today to see if any NY Resolutioners would be there. Didn't look too packed to be honest.

@IrvOfficial 4 жыл бұрын

Arnò Mezzanotte it will be on Monday 😂

@petrsvoboda3207 4 жыл бұрын

Doesn't happen at my gym cus everyone is on a fucking treadmill 😂

@nullvektor9922 4 жыл бұрын

Legs 5 days a week? The Anti-Brosplit.

@volted_blitz8230 4 жыл бұрын

underrated

@Kole777 4 жыл бұрын

Love Agalloch

@manne8575 4 жыл бұрын

But also chest and biceps 5 days a week. So actually very much brosplit.

@Morrowindur 4 жыл бұрын

The Mantle is an amazing album!

@liftlabperformance 4 жыл бұрын

My knees just said FU.

@loganosmolinski4446 3 жыл бұрын

Not to mention daily lighter workouts help with the most important thing CONSISTENCY

@FiddiTwo 3 жыл бұрын

honestly your video production makes your content the absolute most engaging training videos going around

@EnglishbyChris 3 жыл бұрын

strange deep voice "exactly the SAME" at 00:03:10

@camrin8937 3 жыл бұрын

00:00:00:00:00:00:00:00:03:10 true

@mrcounterpack 3 жыл бұрын

lol that happened a couple of times

@vanajaajith6222 3 жыл бұрын

@@camrin8937 cringe and dumb at the same time lol

@colt1596 3 жыл бұрын

@3:10

@milliestinks 3 жыл бұрын

I thought that was just in my head

@user-gg1fn4so3s 4 жыл бұрын

Gym plan: so what muscles do you want to train today? Jeff Nippard: yes

@JayyPrime1 4 жыл бұрын

Lmao

@SuperJonteman 4 жыл бұрын

stfu already

@noahziegler3478 4 жыл бұрын

@wayne finch what gem are you going to?

@lwalker11law 3 жыл бұрын

🤣😂🤣😂

@rogueconcepts7404 2 жыл бұрын

Made me spit my damn drink out

@herve160181 3 жыл бұрын

I've ran Jeff's program twice now and it is simply awesome. I'm not the most regimented either so this split is superb for consistent growth even if I miss a day here or there.

@maxxlibertas9089 Жыл бұрын

Watched this about 6 months ago and adapted this full-body each day split. I've experienced the repeated bout affect and I hardly get soar any more. Perhaps more importantly, I have shredded down body fat while making gains in all body groups. The best thing about this split is being able to completely fatigue each muscle group each day (sets to failure) without diminishing the energy you put towards the other exercise for each muscle group. Like creatine, this split will help you work out with more intensity which will translate into faster gains.

@alioht333 Жыл бұрын

what workouts would you recommend?

@victorolson6051 Жыл бұрын

Would you recommend this split for a beginner

@nuraz5202 Жыл бұрын

Is it good for a begonner

@jerryrenteria5052 Жыл бұрын

@@nuraz5202 IMO it’s great for beginners since I started using this “split” on my 3rd month. I am doing this full body 5x a week and it’s been working awesome, I’ve been progressing faster than I was before, almost immediately noticeable.

@posebnejedinicemilicije477 Жыл бұрын

@@jerryrenteria5052 where did u get it please help

@MikeJones-uu7ui 4 жыл бұрын

Bro I ain’t even going to lie I’m thinking Jeff was the other dude just dressing up differently

@marianoalvarez6467 4 жыл бұрын

No way man. That guy was just some gym bro 😂

@jaxonj9185 4 жыл бұрын

Are you stupid or something they’re obviously different people

@shawnmhulsey 4 жыл бұрын

I would agree but his beard was a different length so I'm not sure if he has a twin brother. Lol🤔

@silent_fluo6917 4 жыл бұрын

uluvhere ! Nah the guy had a shirt on fam

@pandaboy3899 4 жыл бұрын

uluvhere ! Jeff cavalier says you are commenting wrong with bad form

@EmoScreamoForever Жыл бұрын

This program changed my life. Gets me in the gym five days a week, I’m never terribly sore, I love the variety of workouts, and I never dread leg day! I’ve lost 60lbs in a year and gained strength (I was probably an novice-intermediate lifter before). People have thought I’m on steroids lol. I’ve struggled to stick to many programs but now I can’t imagine doing anything else. Maybe not for everyone but perfect for me, thanks!

@history_timelines 4 күн бұрын

Hows it going now?

@grellis6483 2 жыл бұрын

Full body workouts are the only way I don't get bored. You can also use your time more efficiently, for example doing combination sets which alternate between upper body, core and legs. I suspect this is not going to give you an optimal muscle gains but if you do it nearly every day, you will get fit and in shape.

@coopergary2129 11 ай бұрын

Major Facts 🎯

@Slumber_Panda 11 ай бұрын

I like doing it to where I do the main lifts but then after I add like 1-2 added moves for arms as I am focused on arm growth or I do a back workout to help it, throw in little accessory workouts at the end to try and work on groups I want to see more progress on, keeping me excited and happy to do my workout

@neox9369 4 ай бұрын

You had guys in prison who worked out every single day, with results that the average gym goer on splits would never achieve

@PatrickKusebauch 4 жыл бұрын

There is one more under-appreciated advantage to this split. It is great for athletes as well. Since you do not over-exert any of your muscles on any given day, you are fully able to go to your technique training for your sport and actually able to train the sport not being hindered by the fact that any one muscle group is done for the day.

@stygidan 2 жыл бұрын

This is interesting. I'm a beginner just getting into resistance training, and I've been trying to work out how best to balance it with my cycling training, especially lower body resistance workouts.

@Reypstraptor4269 2 жыл бұрын

The problem would be that you might overtrain your forearms and grip strength so going for this split for a long time can cause repetetive injuries like tendonitis and tendonosis which are sooo hard to recover from and take a lot of time to heal.So i would only consider doing this split for small period of time no more than 8 weeks and i suggest the first week or two to be light so that you can adapt and have deload week somewhere in between.Gotta cycle this split in my opinion or you risk injury.

@ap6342 2 жыл бұрын

@@Reypstraptor4269 why would you say this split increases the risk of those two specific injuries? Unless you‘re increasing your total weekly volume on those grip-/forearm heavy exercises by a lot, I‘d say you might actually decrease the risk because you‘re never exhausting your forearms as excessively as on an upper body or pull day where you might be doing deadlifts + 3-4 back exercises + some biceps work

@noahvanooijen6640 2 жыл бұрын

@@Reypstraptor4269 this might be the dumbest comment ive ever read

@KP-qz3fy 4 жыл бұрын

I've been doing full body 5 to 6 times a week for over a year now and I have a 6 pack for the first time in my life. I do switch up exercises and target different areas depending on where I want to see results but I've been doing full body for a while now and it's given me amazing results

@campfireofdreams758 3 жыл бұрын

@@hvafaenskaljeghete1800 did you even watch the video?

@hvafaenskaljeghete1800 3 жыл бұрын

@@campfireofdreams758 not all of it

@tonyvee5799 3 жыл бұрын

@@hvafaenskaljeghete1800 volume will be super low through out the week. I see guys doing 20 sets for arms in one session . Your arm sets for the week is about 9-12 per week. . Anyway just give it it go I'm going to start this next week.

@hvafaenskaljeghete1800 3 жыл бұрын

@@tonyvee5799 thats true as long as the weekly set volume is not too high then its all good

@hvafaenskaljeghete1800 3 жыл бұрын

Also is PPL split better for those who have alot of free time on their hand?

@eredain1 Жыл бұрын

Wow. Thank you so much for this. It was a game changer for me. It's seldom that you see a video that's detailed enough about a subject, that it's actually useful and you can go by it. I'd known for a while that the time when I was most in the mood for training, was right after I'd trained. Or the day after. But even just waiting one more day than that, the mood had already significantly diminished, and I was constantly at risk of not going. But I just didn't think I had it in me to train more than 3 times per week. Plus, I didn't think you COULD train every day. But it was just so easy to divide up my usual training schedule, as I was already doing 4 sets of everything. Now I do full-body six days per week, but only two sets per exercise (plus warmup set). It's almost halved my training time, so it's so quick and easy, it feels like a short errand to run, rather than a grueling session. All my sets are at much higher intensity, because of it. And surprisingly, fatigue or soreness isn't even an issue. I've even begun incorporating cardio after my workouts, just because they're over so fast :)

@lordnelsonmc.billionberg9166 4 ай бұрын

Awesome ! Check out Natural Gallant Bodybuilding, he has lots of videos about high frequency training. He is my favorite content creator (in terms of fitness)

@ryanhill7318 2 жыл бұрын

Thanks Jeff, I'm a martial arts guy, but I'm really enjoying your methodical and well delivered material. Excellent stuff. thank-you and subscribed! I think you really represent a new generation of bodybuilder / strength trainer well. Very well spoken, analytical and built like an ox! Keep it up.

@leahchristine_yt 3 жыл бұрын

The quality of your videos are absolutely insane. I’ve never seen something so well researched, scripted, and edited for a KZfaq video. Damn, this is awesome.

@timothys820 3 жыл бұрын

Simp

@Adam-M1 3 жыл бұрын

@@timothys820 LOL

@macktonight9511 2 жыл бұрын

get off his nuts

@brianbrickman7905 Жыл бұрын

Smartest gym bro out there.

@Volkskomissar Жыл бұрын

@@brianbrickman7905 ans smallest too

@mitchellmyers8032 4 жыл бұрын

This is one of the best, most professional, and informative channels on youtube, in any category. Keep it up.

@henry3397 2 жыл бұрын

Just found out about this recently and I love it. It’s great for preventing muscle imbalances since I didn’t always have the best schedule on PPL and I am very sedentary outside of the gym. Now I can work full body everyday

@Eddiemorennnoo 2 жыл бұрын

what creates muscle imbalances using ppl? i have trouble with imbalances at the moment with my arms and no matter how much effort i put into evening them out, nothing seems to work

@henry3397 2 жыл бұрын

@@Eddiemorennnoo sorry I wasn't clear, my muscle imbalances didnt arise from a PPL routine, they were already there, PPL simply didnt help them, but didnt necessarily make them worse either

@robbienl8176 2 жыл бұрын

Amazing! This is how i train for years now. I listend to my body and came up with it in the mid 2000's

@CamSTL 4 жыл бұрын

Bros hitting legs everyday?? These girls not gonna know what to do when all the squat racks, legs press, leg curl machines, and boxes for hip thrusters are being used daily

@edwardwhite221 4 жыл бұрын

this clowns on a ton of juice. SAd to see him bs his way in the videos. Water based gear for sure

@nathanschille492 4 жыл бұрын

Edward White You think Jeff is using steroids ? Dude he ´s absolutly not

@Dustomatic 4 жыл бұрын

Edward White you know he’s soliciting actual scientific research, right? This isn’t bro-science.

@Dustomatic 4 жыл бұрын

Roma Invicta dudes like him think anyone buff at all is juiced. Nevermind his natural body makeup, height, and 13 years of training...

@a.i.dimmer4616 4 жыл бұрын

@@nathanschille492 this guy cant tell a natural from juiced up lifter..jeff will be way more massive than he is if drugs are involved..i know im lifting for almost 3 decades and u get limited with ur genetics but still new lifters can even tell ur just lifting for so long but not as massive as they think u should be..ill still embarass lifters with 5 yrs and below with overall muscular development even if therye lifting way heavier than i do...its just the time i put up in lifting that transcends.

@SteveFit 4 жыл бұрын

This is the time of year I’m glad I have my home gym!

@perry9900 4 жыл бұрын

Weird flex

@nateinsane4023 4 жыл бұрын

Big butts in yoga pants. Can't get that in a home gym bro

@MePorro_ 4 жыл бұрын

@@nateinsane4023 you bet?

@matthewwilliams1393 4 жыл бұрын

@@nateinsane4023 you don't know how big his butt is

@SteveFit 4 жыл бұрын

Cobra Commander well shit you got me there.

@alexrupertfitness Жыл бұрын

I've been lifting weights for about 25 years... I started out with a full body workout that I did 3x per week, then modified my routine to train each bodypart only 1x per week over the course of 5 days (M-F) at my peak at age 19. Then, for years I shortened my routine to 4x per week, doing 2 days on, 1 day off, 2 days on, weekends off. Last year, I reintroduced high frequency training, experimenting with training each muscle group 1x per week, 2x per week, and 3x per week. I get a better pump training each muscle group 2-3x per week, though I'm cautiously optimistic since I'm natty and don't want to overtrain. Now my weightlifting routines are structured into dividing a year into quarters, of which I rotate between training each muscle group 1-3x per week. Of course I change my rep ranges (4-8/8-12/12-15) and exercises each quarter. Short (30 second) rests between sets is great if I want to use my weightlifting sessions to train more aerobically, though 1:30 second rests or longer (depending on how I feel) are my standard. The 45 minute mark per weightlifting session is basically set in stone (approximately 18 sets), though I *did* train for 60 minutes per session at my peak, or 20-24 sets total (4 sets per exercise, 8-10 reps each). The way I structure my weightlifting sessions are push-pull-legs, push-pull, complimentary muscle groups, or opposing muscle groups.

@IL_Bgentyl 3 жыл бұрын

Been hooked on your videos. Love the info drop well not pushing anything specifically and still showing the well deserved respect to the pros.

@Ep1cPvP 4 жыл бұрын

Biting your Shirt: Science Explained

@plus12gaming 4 жыл бұрын

He should develop & sell a special bib

@murphdog9506 4 жыл бұрын

Jaw gains as well

@NahinP 4 жыл бұрын

Biting down actually helps you generate more power. Look it up or better try it for yourself. Powerlifters usually wear them so they can perform the last failure rep cleanly.

@x_____________ 4 жыл бұрын

+10% strength gains

@Ep1cPvP 4 жыл бұрын

@@NahinP shaddup ya bum

@blykoger 4 жыл бұрын

Ironl00 tells me overtraining is a lie and that I’m not training enough, Jeff tells me I’m training too much and Alpha Destiny tells me I’m doing too many accessories, I hate working out.

@davidimerov9447 4 жыл бұрын

Do Jeff Cavaliere's "Total Body" workout

@StolenPixel 4 жыл бұрын

Just do what you enjoy bro and get good at it :) . If that doesn’t help just make sure you get stronger and get ample volume and ur good

@rolfrau5743 4 жыл бұрын

wait for kinobodys minimalist guide (2x training per week)

@mustang8206 4 жыл бұрын

Just stick to Jeff. Jeff Cavalier that is

@tanhuulusoy 4 жыл бұрын

2x per week is enough

@brianrawlins5401 2 жыл бұрын

i've tried the push pull legs, and the upper lower splits prior, and so far this program is an amazing change. even just in two weeks doing the full body so far, ive noticed significant growth and improvement in areas I was previous lacking (hamstrings and triceps)

@SchuyFit 2 жыл бұрын

Keep going man! 💪🏻

@a.vikramrayuduns6976 2 жыл бұрын

How's it going now? Any suggestions

@babyreps365 10 ай бұрын

@@a.vikramrayuduns6976work hard switch it up every six months and attack your weaknesses

@joes.4149 7 ай бұрын

@@a.vikramrayuduns6976bro got shot outside a strip club.

@paulsp1ano Жыл бұрын

I think you're onto something with this. Thank you so much for the high quality video!

@markdelej 4 жыл бұрын

Why Gym Bros wear backwards hats: Science explained

@justsomerandoman 4 жыл бұрын

How else am I gonna protect my mullet?

@tehxperience 3 жыл бұрын

To put shadow on their back acne

@SantosAl 3 жыл бұрын

So the cap doesn't hit the barbell when doing Squats and OHP.

@pohutukawajay 3 жыл бұрын

Because research shows that muscle gains increases by 110% when your hat is backwards as suppose to having it facing forwards.

@re1v3r 3 жыл бұрын

Backward hat > flat bill hat w/ sticker

@kevinalrigieri7165 3 жыл бұрын

I've been doing this for about 8 months now. I'd classify myself as a novice lifter... but so far I've been able to boost my 1RM on bench from 115 to 205... and my squat 1RM from 135 to 250... finally my deadlift from 205 to 315. And honestly, for the past 4 months, there's almost never been a day I've been sore. All my reps are still slowly increasing by the day. Its a good program. Also to mention: I'm a bigger guy... grew up weighing 220lbs (25% fat). Now after the past 8 months I'm still 220lbs but I look NOTHING like I did... not sure my fat % but I almost want to say I half'd it.

@nahomkassaye8880 3 жыл бұрын

thank you your beginning one rep maxes are almost identical to mine, how has the gains been now?

@angel2o 2 жыл бұрын

what program were you usong?

@MrArjanOskam Жыл бұрын

You still working out? Any updates? My results are quite slow doing push/pull/legs

@kaiq17 Жыл бұрын

@@MrArjanOskam do full body 4 times a week, eat and train like a beast trust me

@robertleo3561 Жыл бұрын

Murican units, don't understand

@immigrationtime Жыл бұрын

You’re doing amazing work with your vids. Great quality, very dense but also nice structured and, what is important, trusted info. Thank you a lot 👏

@karlkent4818 2 жыл бұрын

Been watching few of your videos laterly, as iv done it off and on but never as consistently as now, and I find ur advice easy to follow. Top man keep up the good work

@davidboye6186 4 жыл бұрын

"Will this get me more jacked?" The question every bro asks for anything gym related lol.

@danbiss87 4 жыл бұрын

No but you'll gain a lot of strength and muscular endurance if done properly. You need to do a different part the the muscle group every day. Every week you should be changing your sets and reps. 1st week 2x20, 2nd week 2x15, 3rd week 2x10, 4th week 3x20, and so fourth. This system will help build a solid foundation to reduce injury. You'll increase strength and endurance which then sets you up for power lifting routine.

@Dotalol123 4 жыл бұрын

It will, because your muscle will be under "pump" effect all week since you hit them every day. :)

@commonsense5188 4 жыл бұрын

@@danbiss87 I would go as far as to say it wouldn't hurt to run DUP. Day 1 - 2x5, Day 2 - 2x12, Day 3 - 2x8, Day 4 - 2x15, etc etc. That would allow you to progress throughout the week when possible and run several different movements throughout the week and avoid overuse injuries or plateauing in a certain rep range. For instance, run flat bench on your 2x5 day, DB incline for 2x12, decline bench for 2x8, cable flies for 2x15, etc etc, or plug in your favorite movements.

@mycommentpwnz 4 жыл бұрын

Tell you one thing: After month 3 of getting back into the gym, I switched from doing each Major Muscle group once per week, to twice per week, and omg, the results were amazing. I went from being a flabby 39 year old, to a dude who can take his shirt-off at the pool with some pride.

@Danster547 4 жыл бұрын

Nice!

@vedremo9240 4 жыл бұрын

I too trained for 2 years once a week with all the heavy dity stuff saying of overtraining, this year switched to twice a week and my strenght sky rocketed

@mycommentpwnz 4 жыл бұрын

@@vedremo9240 Right on ! Keep it up bro

@mycommentpwnz 4 жыл бұрын

@Andy Well, I prefer the pre-made shakes called Premier Protein, (Whey) though my choice has nothing to do with a difference in gains or results, and has everything to do with taste and convenience. They are much more expensive than the big-jugs, but, for now, I'm enjoying not cleaning my blender 3 times a day lol. Are you trying to eat 1 gram of protein for every LB you weigh? Or at least getting close to that? Because if I go 4-5 days only eating 50-60 grams of protein, I DEFINITELY look thinner. But, when I eat around 200 grams of protein for 4-5 days straight, I can definitely see more muscle in my chest and shoulders.

@fonz-ys6xu 4 жыл бұрын

That's awesome! But, do you think 90 days of diet and exercise would've gotten you to those results, or do you think it was truly the training split that made the results more noticeable?

@samuelculpepper4490 Жыл бұрын

I learned bro splits in high school and carried that through the military. I adopted PPL in college and did that up until a couple years ago. Full Body 3x per week is now my bread and butter. I've experienced the most and fastest growth with this routine and it's soo much easier to stay consistent.

@GunshinV2Gaming 2 жыл бұрын

Every time I go back to the gym I always do a full body routine for the first 3 days, rest one day then go into isolation, Chest, back etc. The full body is like a "HEY FATASS, WAKE UP!!" call for my body to prepare it for what is to come. I push myself hard when I lift, always have and always will. This time around I'm incorporating cardio at the end of every workout to keep me from being fitfat as I call it. Those first 3 days were hell ngl. I busted my ass and was sore but I pushed through. The soreness faded by day 3 but the volume also decreased since I was doing multiple exercises for each body part. Now with the isolation exercises I am feeling the soreness after each day and I am able to push through until failure. After watching this video as I progress in my fitness I will keep this in mind once my body becomes accustomed to the workouts.

@rfdc 4 жыл бұрын

I do a full-body workout every other day. Some benefits I've seen from it: It is more enjoyable. Psychologically I even look forward to training my legs. I can just put all my energy into the exercise I'm doing. I am never sore. So far numbers have been slowly but surely increasing. Recovery seems fine as I don't feel exhausted in or out of the gym.

@OmniviumVelocity 4 жыл бұрын

Basically any routine will work as long as you have intensity and progressive overload. Just do whatever works best for your schedule

@federicomolina5236 3 жыл бұрын

I forgot how good your content is. You are the man! Thank you for your videos.

@ColinDeWaay 4 жыл бұрын

My favorite block I did all last year was a 4 day per week full body and I loved being able to focus intensely on each rep with the lower volume for each muscle group. Definitely felt the quality of the rep improve and recovery was fantastic. Most of my other blocks were more of a 5 day power/hypertrophy style. May go back for a longer time.

@alpaca912 3 жыл бұрын

Hey did you perform the same program 4x per week or switch the exercises up?

@mymadmusic 4 жыл бұрын

I like to hit everything in one go, squeezing out every last rep to activate the gainers, but I also think its important to listen to your body, if your aching and sore then you need to rest whatever is sore but if you've recovered well then do another workout the following day.

@go_gorilla_go 2 жыл бұрын

Definitely found this works. Also lets you work on lagging muscles daily, which is great. Also, if something you need to use is unavailable you can just do something else for that muscle group, I like being able to mix up exercises on the fly as long as I hit everything each day.

@ashtonr6751 2 жыл бұрын

Been doing full body every day for over a year now. Never feel tired. After a 30 minute rest I can go back and hit my max again no problem. Only thing that's ever sore is my legs. Also yes I'm still building muscle and mixed with a personalized diet and cardio routine have dropped about 7% body fat in the process.

@DJVitorRocio Жыл бұрын

I've been doing for the last 4 months or so, and I'm really enjoying it. I do it by my own way, as I like my trainnings with a really high volume, my workouts lasts like 90 min everyday, and I never feel sored. Also, since I've started it I got stronger in everysingle exercise (I increased my pushups, benchs, bulgarian squat etc). Unfortanelly I haven't followed any diet during this time (I was eating hamburgers 3 times a week, not reaching my daily protein, eating too much sugar) so I haven't got much results this time. But I'm gonna start a diet today.

@shershahiqbal6792 Жыл бұрын

@@DJVitorRocio did you start the diet?

@DJVitorRocio Жыл бұрын

@@shershahiqbal6792 Yeah, it's not a real diet (I made it myself) and I'm not following 100%. But since then I started eating way better, just real food as rice, beans, oatmeal, milk, eggs, bread, chicken, Olive oil (on the salad) etc. I'll see in 1 month what have changed on me.

@moneymaster4812 Жыл бұрын

30 min rest wtf

@CarlitoJr408 11 ай бұрын

@@moneymaster4812i think he means, go to another body part, then go back. Since it's a full body workout for the day

@JSG-mw4qr 4 жыл бұрын

I am starting to realize that there is enough data out there that can be interpreted a number of different ways, So that basically however you want to train there is a KZfaq video out there patting* you on the back and telling you that you are right. Matt Wenning recently put out a video arguing that you need at least 72 hours in between each muscle group in order to effectively recover. He trained at Westside barbell for a number of years and has some very impressive lifts. I'm realizing that you should just train whatever feels good and works for you as an individual because like I said you, will probably be able to find some data which will tell you that you are right, regardless of what your preferred schedule is.

@kreneesimo 4 жыл бұрын

In psychology, we call this confirmation bias :)

@rje024 4 жыл бұрын

Spot on! Whatever you choose, it's consistency that matters most! Drown out the noise, and do what works for you, and stick to it! Switch it up during plateaus but stay at it. * I was redundant on purpose and stayed consistent to get my point across and achieve the results I want*😉

@sayanAcharjee 4 жыл бұрын

You probably are right. Best would be to listen to your body and go with whatever works for you i suppose. Everyone is different.

@liusam651 4 жыл бұрын

Self experimentation

@kreneesimo 4 жыл бұрын

@@rje024 name checks out 🤣

@C-qc657 4 жыл бұрын

Dr Greg response incoming😂

@seal9454 4 жыл бұрын

The good Doctor is lurking. He'll drop a rant video real soon.

@zombiehellmonkeygaming1956 4 жыл бұрын

TRAIN HARDER!!

@dontreadmyname4396 4 жыл бұрын

ALL OUT 5 DAYS A WEEK

@nicklausss 4 жыл бұрын

Greg is so effortless

@zombiehellmonkeygaming1956 4 жыл бұрын

Greg will say that if you're only training full body seven days a week then you're not training hard enough, TRAIN HARDER!!!

@coreysgmail7261 Ай бұрын

I am 59 and got back into working out 7 days a week ….. 20 minutes elliptical with stretching before and after with varying exercise hitting each group and I never felt better. I tried different workouts that need 2 hrs in the gym 4 days a week….. which I don’t have But starting my day with 45 minutes works great for me . I like your theory….. and may join to help perfect 7 day work out . I have lost 12 lbs in 60 days and eating right now…. No sugar little carbs My goal is to change my cholesterol levels and body in 6 months without drugs .

@elnuevemendez 3 жыл бұрын

BRO! mind-blowing. I'm going to start this after spring break. Have been doing push, pull, legs

@jonathanbraat4515 4 жыл бұрын

as a college student who has lots of random shit coming up/missing random workouts... i look forward to trying this. missing one day won’t mean i have to wait til the next week to hit the body part again. thanks

@nickcustodi592 4 жыл бұрын

Acknowledging how much I appreciate the fact that you brought that this routine is motivating you. I believe that aspect of training is important for people who are more experienced and wish to continue making progress. As always, I think you give the science a fair shake- explaining the results and your interpretation of them. Great content bro

@mattwestcott1663 2 жыл бұрын

Revisiting this video as I toy around with my own split. I've accumulated so many exercises that it takes me two hours to run through them. I have four days in the week that I can train so I've split each muscle groups exercises into two days so I can hit everything each day but hit it a little differently. Still takes me just under a couple of hours. I'm planning to do a rotating full body approach now. I work in a legs, back, chest, shoulders, arms order. If I start on legs on day one and finish my chest after an hour the next day I could start on shoulders until the hours up, continuing where I left off each day. So, Week 1 Sunday- Legs, back, chest Monday-Shoulders, arms, Legs, Thursday-Back, chest, shoulders Friday-Arms, legs, back Week 2 Sunday-Chest, shoulders, arms Monday-Legs, back, chest, Thursday-Shoulders, arms, legs, Friday-Back, chest, shoulders Hopefully it works out!

@Prag11 2 жыл бұрын

I'm around 60 and fairly new to lifting. This split had my body aching.

@thedudevinny 17 күн бұрын

That’s cuz it’s way too much. Terrible advice

@jeffreywalker4133 3 жыл бұрын

I have been working out since I was 19, and I am 70 now. I am on a 5 day whole body program. I only do one exercise per body part per day, and only one set, but each set is around 20 reps, all to failure. I tried two sets of 20, but since I begin with compound movements like squats or snatch grip deadlifts, after a core warmup, by the end of the workout, I was toast. And combining an early morning workout with seasonal heavy labor (timber thinning, construction, etc) or cycling trips to town ( I live on an island), I would finish the workout and the day depleted. I am lucky enough to have my own full gym, accumulating equipment over a lifetime, so I am able to vary exercises every day for that one movement per body part. I don't have to share equipment. I can set all the equipment up for the whole routine the night before. And doing 20 reps plus per body part shortens any warmup period to almost nil. I do core warmup first. Day 6 is a light day with plyometrics like jump rope, box or string jumps, and some aerobics like rowing. Day 7 is a mountain bike trail ride. I have experimented with so many routines, including crossfit, split routines, etc, but I like this one best. If you are doing 4 sets per body part per day, doing whole body, it has got to be a 2 hour workout, which is too long at high intensity. I alternate movements, doing a leg exercise then right away after catching my breath, a forearm movement. Then a chest exercise, supersetted with a calf movement, then upper back supersetted with shoulder, etc. This gets me out of my gym in under an hour.

@joshgraham1872 2 жыл бұрын

Sounds amazing. incredible dedication, appreciate the share. I can only hope to have the dedication you do in my 70s!

@naseemfx7526 2 жыл бұрын

respect grandpa 💪

@jeffreywalker4133 2 жыл бұрын

@@naseemfx7526 I have gone to two to three exercises per body part now, but with only a little rest except after squats and deadlifts, now doing 4 days a week, with a bike ride or run on Wednesdays and Saturdays and Sundays. I was finding that the 5th day workout was a challenge to make advances in the lifts that I was doing, and am finding that 4 days is effective.

@darcysandler952 2 жыл бұрын

And thats how you fry your central nervous system

@tomorr6083 Жыл бұрын

That's rubbish I do 4 sets per bodypart per day and Im out in an hour..all 4 sets...chest, back, shoulders, legs, biceps, triceps..then out...change the excersises the next day and so on

@sumithomas30 4 жыл бұрын

Great stuff, Jeff. I come from an athletic background, weight trained for over a decade, with the notion of the 48-72hr rest period. It never occurred to me that doing a 5x full body workout (keeping the volume (wasted sets) at a low per day then carry it on for five days) might be very beneficial. I'm definitely for sure gonna try this!

@gabrielalmeida6085 4 жыл бұрын

Sumith Thomas tall how it works for you, I will start it tomorrow, but I’d like to know if I could train calf daily as well😂

@sumithomas30 4 жыл бұрын

@@gabrielalmeida6085 So far, I am loving it. I've been training full body since Thursday (a week and a half ago). I keep it very simple, 15mins of dynamic stretching and mobility training, then I choose a muscle I want to go intense on. Supplement it with some super sets of other muscles, and finish with abs. I do calfs three times a week. So far, I'm liking it.

@birajjoshi7921 6 ай бұрын

I'm 28 years with an extremely hectic work schedule. For the past year, been noticing my recovery rate after each workout, slowing down (to a dangerous level). Couldn't even function properly after a regular workout at the gym. So far, it's been about a month since i'm doing "Full Body Split", i've never felt more better and fit than this. Will update on 2nd month to show you guys how my progress is going.

@adhishshaju9836 6 ай бұрын

👍

@bigenergy3880 6 ай бұрын

I been training over a year but I use train everyday for year's awhile ago so my body muscle memory came back and I feel like I'm almost advanced lifter who can lift heavy for my weight so I'm going try this 5 day full body program

@harrisch9211 6 ай бұрын

Bro can I talk to you about this video on Instagram?plz

@harrisch9211 6 ай бұрын

@@bigenergy3880can you help me out?

@martinciglenecki526 4 ай бұрын

This is my new favorite channel. Nice job

@DaazCalisthenics 4 жыл бұрын

Awesome video.Very well researched. Really appreciate the work you put in🙏

@DrSwole 4 жыл бұрын

Great video Jeff 🔥. I like modified full body splits because they give you a lot of flexibility for programming higher volume and frequency

@curlean-x4443 4 жыл бұрын

Definitely. Very scalable and customizable.

@DrSwole 4 жыл бұрын

Curlean-X yep!!

@sonsodaslums 2 жыл бұрын

I’m going back on this split as after a year of trying different things I’ve found this is the one program that’s helped me progress the most

@Taziod 3 жыл бұрын

So I've done 4 weeks of this program. I did the first week as a test to get a feeling for the weights I should be using given the RPEs(tons of lifts I haven't done in the past). Absolutely fantastic routine. Super fun I get to go all around the gym, each exercise is like starting fresh so I can go decently hard without much pain. It's not that much volume everyday cause I'm doing the 5/week so each workout is decent in length. Overall it's mostly just fucking fun. I do a ton of different stuff it's really engaging, no more days of "chest exercise number 5" or "leg variation 4" I'm like hoping around and get a good pump all over. Plus I hate doing arms so doing them a little each day is way better for me. Experience from 2021

@cinematicken Жыл бұрын

I’ve never heard anyone say they hate arm day lol

@zane98beats Жыл бұрын

How are u now?:-)

@drz5538 5 ай бұрын

@@cinematickenI absolutely love hitting triceps but damn I just hate training biceps for some reason

@lordnelsonmc.billionberg9166 4 ай бұрын

Do half reps with constant tension on the muscle. And concentrate on the muscle feeling ;)

@Xsynth 3 жыл бұрын

I love this program. Recently completed it and now on week 3 of a second run. I've made considerable gains, recovery at first was a little rough but my body acclimated to the frequency just fine.

@posebnejedinicemilicije477 Жыл бұрын

Where did u get the program

@coraltalksmore.. 9 ай бұрын

You've made gains after 3 weeks ? Then you woke up from your dream.

@Xsynth 9 ай бұрын

@@coraltalksmore.. Reading comprehension is hard I see. I said 3 weeks of a (second run), as in I'm 3 weeks into a repeat of the same program. Pay attention and try not to feel self important for a bit.

@shack19 9 ай бұрын

@@Xsynth 3 years later, do you still use this program? How were the overall results of this vs other splits? Looking to move from home workouts to the gym and this program is looking mighty interesting...

@Xsynth 9 ай бұрын

@@shack19 Hi, I ran this program back to back for a total of 3 times. I think it is a very good program, I continued to make gains for as long as I applied myself. I don't run it currently because no matter how a good a program is you will want to switch things up to help break the monotony. Nowadays, I'm more into athleticism and functional strength, so I'm running Jeff's Essentials program alongside a calisthenics program. When/if I run this program again, I would cycle perhaps a powerbulding program between this program to get both strength and hypertrophic gains.

@grungetruck8243 3 жыл бұрын

I live by this routine with cardio 4 days a week with cardio on the days off. I'm 46 now and feel great with no testosterone therapy.

@superfisher4379 Жыл бұрын

I'd like to see them do a study on high frequency training for people who do manual labor jobs. My theory is that people doing manual labor jobs would greatly benefit from full body five times per week low volume per session training. It would keep them from getting burnt out from a day-to-day standpoint.

@hssy2jrocker Жыл бұрын

Definitely. I switched to 5x fullbody. The plus point is no part of my body is fatigued so much that it interferes with my work (otherwise leg days used to make it very difficult to ride, drive, walk).

@TheSandkastenverbot Жыл бұрын

Very interesting point 👍

@TheHumanBodyTalk Жыл бұрын

💯💯💯

@popscola2574 Жыл бұрын

@@hssy2jrocker how many sets do you do on a full body workout. It just seems insane. Did you gain muscle and strength? And were you lifting heavy?

@fatlobe Жыл бұрын

Full body workouts are also so much easier to put into a busy schedule. Where you can continue where you left off in the program than having one day off ruin the weekly schedule

@Siticmon 3 жыл бұрын

i love it and i will stop doing my push pull leg stuff this day amazing podcasts btw

@ChrisJ294 4 жыл бұрын

I've always found the 5 or 6 days full body per week best for making gains. However, I always notice that after about 6 months I start getting injuries and niggles. I think this is something that needs to be thought about more: whether the routine that promotes most muscle growth is actually the one that can be maintained for extended periods of time.

@efazrahman2610 Жыл бұрын

Maybe hit a deload week?

@RomanLavandos Жыл бұрын

A week of rest is a good idea every 8-12 weeks

@FitDoc Жыл бұрын

Maybe take three days off once in three months?

@sebastienroux1790 Жыл бұрын

What if 4 days per week?

@EmoScreamoForever Жыл бұрын

Same thing for me, I ended taking a deload week plus an easy month in general where I focused on cardio and good to go again! I imagine this applies to most workout programs anyways.

@CitizenJ1 4 жыл бұрын

Hoping someone can answer this... Background: After a sedentary lifestyle for DECADES (I'm late 50's) I picked up a manual labor job as a material handler at a factory. Shift started 7am and lasted till 3:30pm. 2, 15-min breaks & 1, 30-min lunch. Work consisted of pushing, pulling heavy pallets (not always on wheels), bending down, sometimes squatting down to both lift (chest high) and then carefully place complex automotive castings weighing from about 25 to 45 lbs. In the course of a shift I would walk about 6 to 7 miles in an area about 25 feet square. May area was fed by an assembly line and often required moving at a steady quick pace..almost at a slow jog..when the line was running well. If I fell behind, I'd have to really step it up..moving, pushing, pulling, lifting, placing FAST to get caught up. I'd start at 7am and by 7:30 my shirt would be soaked or nearly so w sweat even when temperature was 65 to 70F. I joked that I was getting paid to do circuit training..for 8 hours/ day. Monday through Friday. Needless to say, the 1st week was brutal. I'd get home and collapse unable to move for a good hour and start the next day with Aleve for breakfast. Breakfast consisted of soybased protein shake w yogurt n a banana. I'd bring a big container of either dilute sugar-free iced tea or dilute sugar-free cranberry juice. Once that was gone, water, water, n more water. The 2nd week was better... By the end of the 3rd week I was feeling GREAT...lost 10+ lbs and could tell cardio was improved. Here's my question: I was essentially working out 5 days in a row for 8 hours... If back to back work outs are so bad, why wasn't I a torn up wreck after 3 weeks...especially bc I was late 50's and had a very sedentary desk job for decades? Thanks for any insights provided.

@oWMatt 4 жыл бұрын

I had a similar job with a lot of hard physical work (3 years), 8 hours per day, 5-6 times per week (nights shifts aswell). I had 4-5 trainings per week. What I noticed was: I had to sleep & eat more. I felt tired most of the time. My weight was 180lb, my body/fat% was around 9%. I ran faster, cardio was easy, more visible and better looking abs etc. Then I changed my job where I sit most of the time, no physical hard work (usually 12 hours) with extra 40 hours of work per month, 4 trainings per week. What I got from this: I need less sleep, I do eat a little bit less then I did back then, I got stronger, more gains, better health. My weight now is 194lb, my body/fat% is around 12%. Answer to you: 1. There is a huge difference between working out in the gym and working at your job; 2. You can work at your job many many hours of hard physical work every day and still be able to work hard the next day. You get used to it. But that could mean you have less energy to spend at the gym, less muscle mass gains or other gains you can make in the gym...; That's part of my perspective on this topic, I hope it helps a bit on your question.

@BDKennels Жыл бұрын

I realize this is an old thread but I've just started this very split. At 63 years old. So far I'm really liking it. I wonder if there is any advantage in this split for senior lifters? I believe I would be considered an advanced lifter. I've been lifting off and on for nearly half a century. I've been on a push/pull/legs & abs split for the last year with bro splits the previous year. Down 50 pounds over that time and got my BF to 17.3%. Thanks for all you do Jeff. I'm learning a ton from you.

@adityakhati1592 3 жыл бұрын

Hey Jeff, that's a quite informative and well researched video as well. Just one request, could you set the ambit for beginner, intermediate and advanced lifters for both your past and future videos? Thanks.

@ouroboros6125 4 жыл бұрын

I was hyped for this until I realized that this means 5 days a week is leg day. As the realization hit me, a deep sense of sorrow overwhelmed me as well as a terrifying existential dread. Where my mind once harbored hope, there was despair. Where my soul once harbored love, there was contempt. I slowly got up from my chair - lightheaded. Processing this made me see the world in black and white where there was once colors. As I pictured myself training legs every day of the week, a bleak and sick outlook on life took a choke hold on me. It was the death of joy and all paths led to damnation. With a trembling hand, I write you this - as the pain of thinking about training legs 5 days a week attempts to shackle me to insanity beyond the edge of reason. There are some roads in life not meant to be taken, and I fear this is one of them. Better results? Maybe. But at what price... AT WHAT PRICE?

@dgrdst5810 4 жыл бұрын

@axrxm 2 жыл бұрын

I LOVE THIS

@Huffman_Tree 4 жыл бұрын

3:09 what happened to your voice here on "the same"? Lol. Your editor is getting very creative.

@Rio-yd8wb 4 жыл бұрын

he edits himself!

@JeffNippard 4 жыл бұрын

Lol I downpitched my voice for dramatic effect in a few spots lol

@AeroGold1 4 жыл бұрын

@@JeffNippard it makes you sound like a ghost/scary movie effect.

@StallionFernando 4 жыл бұрын

Ok good...i thought it was the acid and mushrooms in my system but glad to see other people are experiencing this.

@Huffman_Tree 4 жыл бұрын

@@JeffNippard You do the editing Jeff? I would have never thought. Fantastic job.

@potapotapotapotapotapota Жыл бұрын

I did something similar to this and the soreness really did disappear. So true how it takes less time to heal as you get more experience. But I've never thought about that before.

@IrfanHakim-hc4vt 7 ай бұрын

Chest:2 - Clavicular (Dumbbell Pullover): 3 sets of 10-12 reps - Sternal (Dumbbell Bench Press): 4 sets of 8-10 reps Back:4 - Lats (Pullup): 3 sets of 5-8 reps - Trapezius (Dumbbell Shrug): 3 sets of 12-15 reps - Rear Delt (Reverse Fly): 3 sets of 10-12 reps - Erector Spinae (Dumbbell Romanian Deadlift): 4 sets of 8-10 reps Shoulder:2 - Anterior Delt (Dumbbell Shoulder Press): 4 sets of 8-10 reps - Lateral Delt (Dumbbell Lateral Raise): 3 sets of 12-15 reps Arm (Biceps, Forearms, Triceps):7 Biceps: - Long Head: Incline Dumbbell Curl: 3 sets of 10-12 reps - Short Head, Brachialis: Hammer Curl: 4 sets of 8-10 reps Forearms: - Brachioradialis: Reverse Curl: 3 sets of 10-12 reps - Forearm (Wrist Curl): 3 sets of 12-15 reps Triceps: - Lateral: Dips: 4 sets of 8-10 reps - Medial: Dumbbell Kickback: 3 sets of 10-12 reps - Long: Dumbbell Skullcrusher: 4 sets of 8-10 reps Leg:4 - Quadriceps (Leg Extension): 3 sets of 10-12 reps - Hamstrings (Leg Curl): 4 sets of 8-10 reps - Glutes (Dumbbell Hip Thrust): 3 sets of 12-15 reps - Calves (Dumbbell Calf Raise): 3 sets of 12-15 reps Abs:4 - Upper abs (Dumbbell Sit-Up): 3 sets of 15-20 reps -Lower abs (L-sit) :Till failurex3 - Obliques (Dumbbell Russian Twist): 3 sets of 12-15 reps per side - Transverse Abdominis (Dumbbell Woodchopper): 3 sets of 10-12 reps per side Monday: Chest,Back,Forearms(8) Tuesday: Rest Wednesday: Biceps, Triceps, Shoulder(7) Thursday: Rest Friday: Leg, Abs(8) Saturday :Rest Sunday:Rest Warmup(Before): Jump Rope 3min Stretching(After): 3min ---This is my workout routine, can anyone rate it and see what is off

@panzeralienofficial 3 жыл бұрын

In my experience, and i have tried many, many, programs/splits over time. This is undoubtedly the most effective way of training if you are not on steroids.

@varnadorel 2 жыл бұрын

Actually, in my opinion a natural lifter makes best gains on a fullbody every other day training.

@devoncampbell531 2 жыл бұрын

@@varnadorel why the actually? Your experience beats theirs? Therefore your actually right, right?

@uhhmon319 3 жыл бұрын

I've been training like this for years! Thanks for all of the data and info behind it! I love doing a little bit of legs every day, cuz leg day suuuucks

@KA-gj8xf Жыл бұрын

Same here bro, I don't mind training the whole body in one go, but coming in just to train legs is just not for me.

@Ilethsamael Жыл бұрын

On the other side I find squatting daily less daunting since it does not last long per session and let's me practice daily.

@bigenergy3880 6 ай бұрын

I do program like this but made it the way I wanted.. And I find the same just doing one leg exercise a day is better then doing 3 compounds a day for legs.. I'm still worried about not being rest ya muscles enough

@ralphlazio505 2 жыл бұрын

As a 49 year old, I gotta say that full-body work outs do work. I do switch from lite to heavy…. But it does work 👍🏼

@beesmeadschristmastrees Жыл бұрын

The great thing about working out is that I think we all start off with science until we figure out what makes us happy. I'm going for mental health gains!

@Ishaan2122 Жыл бұрын

@natenate4525 Жыл бұрын

gae

@Ishaan2122 Жыл бұрын

@@natenate4525 no, not gae

@Seda1979 4 жыл бұрын

LOOK HERE YALL: Here's what it REALLY boils down to when it comes to training splits. 1.) Hitting the same muscle more than once per week is scientifically suggested to be optimal for body building/muscle hypertrophy. 2.) When volume is equated (meaning reps x sets x load) then the time spent on the volume is just a matter of preference. Meaning, if you prefer shorter workouts then without sacrificing volume you will need to frequent the gym more often, however if you don't like going to the gym so frequently then you will have to spend more time in the gym once you actually go in order NOT to sacrifice some volume. VOLUME is the #1 driver of muscle hypertrophy(albeit not the only cause) but you don't have to do it all in a couple of sessions unless that fits your schedule better than more frequent trips to the gym throughout the week. So I say as long as volume is equated for and you AT LEAST hit the same muscle group twice per week then it's just a matter of what fits your personal schedule the best. So that you can make more workouts than you miss. #YOU REAP WHAT YOU SOW NO DOUBT!!!

@enmorot 4 жыл бұрын

Great vid Jeff! The programs I've made for my own training the last years have all been variants of full-body splits. In general, I just think they're working so much better for me, both in terms of building strength and hypertrophy. I've also made programs based on the same principles you're highlighting here for other people (both 3, 4, and 5-day programs, both beginners and semi-advanced trainees). They all like the fact that it's nice to split the volume for each body part across the week and not cram it all into one session, since the quality of each set is so much better, and so far no one has complained about not being able to recover between workouts either. TBH, I'm not that surprised that more and more scientific studies seem to back this kind of training split up. Keep it up bro!

@zerovalue5106 2 жыл бұрын

I’ve done upper, lower, cardio and 4day bro split, and Also a boxing training/ superset random opposing muscle group split. I think they all have their place depend where you’re at and how you feel. I’m just getting back into it after two years basically not working out at all and I’m doing the basic 4day split for now. I think I’ll go to upper/lower cardio in a few months. No need to do anything sophisticated right now.

@rudymelo880 2 жыл бұрын

I've been doing full body 7 days a week. I aim for 2-3 sets per muscle for a total of 15-21 sets per muscle per week. I'm never sore, workouts are more enjoyable/easier, my adherence to lifting has improved, and I believe my progress has been the same as any other split I've done (upper/lower or push/pull/legs or full body 3x week)

@keymul 4 жыл бұрын

Thanks Jeff . I just started a full body routine 🙏🙏

@jarrydclarkemayes6393 3 жыл бұрын

This is excellent Jeff! I have been focusing on Active Rest without causing muscular overload and end up overtraining the muscle if overload isn't done correctly. So this is really excellent in breaking down the concept of training the same muscle group everyday! Your work has inspired me brother, stay aweTHome man 💪😎

@PistonHeaven 11 ай бұрын

I do 7 workouts a week personally, & 6 days of cardio on a cycle bike for 10 kilometres or 6.2 miles for my American friends! usually completed in 20-22 minutes to Help promote recovery for the next of training. Going to the gym everyday really changes how you think. It taught me how to preserve and get to that next level. Realizing nobody is holding me back but myself. If people stare let them! It’s has nothing to do with you; but rather the one staring often has problems they have yet to figure out. Don’t ever let someone’s look or stare intimidate you; let them face the fire if they so desire, let it motivate you to work harder & remember the world is full of haters so let them be angry with themselves so you can be happy with yourself : )

@lstaff2507 3 жыл бұрын

Thanks For The New Workout Program Starting It Today.

@nilesminor7403 4 жыл бұрын

Been waiting so long for this

@nilesminor7403 4 жыл бұрын

@Troy I am many flavors

@alba9898 4 жыл бұрын

ive been doing the same thing for the past 3 months too, I can definitely say I saw more progress and got a lot stronger, but one thing i was doing wrong was that not splitting the chest workout, would do bench, incline then flys or any accessory exercise Thanks for the great vid again!

@aoshea9045 3 жыл бұрын

just brought the program bro! day 1 starts today... documenting the results from start to finish every week! thanks for the great vid and very informative and exciting vid!!! SEE YOU IN 10 WEEKS...

@dailythrill4712 Жыл бұрын

so how did it go

@dwighthaas1771 3 жыл бұрын

For those who have done ard manual labor in the their job, you work out every day in different proportions and your muscles adapt and you get stronger. This is natural. So to replicate this in the gym isn't far fetched, except that most gym workouts are more muscle specific and thus more flexibility and variation is needed from day, dedpite working out every day.

@Mr.Killswitch 4 жыл бұрын

Just dropping in, got the program and I’m sure it’s gonna work pretty great because day 3 in and I’m more sore than I can remember being in awhile. But the biggest plus of this program for me is that it makes everyday interesting and fun now. I have been trodding down burnt out lane for atleast a year now so this is a nice change! Thanks Jeff!

@DAKOTABOWINWV 3 жыл бұрын

Just found this video. Been considering a spilt like the one mentioned above. Can you share you feedback on how this routine worked for you? Thank you.

@antiresistance 2 жыл бұрын

how is it