Full Body 5x Per Week: Why High Frequency coaching Is So Effective
Get my new full physique program right here:
If you've solely been within the gymnasium for a yr or two, I'd suggest beginning with my fundamentals program as an alternative, which has you coaching full physique 3 days every week as an alternative of 5.
More particulars on the brand new excessive frequency program:
This program is designed for intermediate to superior trainees who're in want of one thing new to drive continued progress. This is a really distinctive coaching type that makes use of the very best potential frequency of coaching (hitting each muscle 5 days every week). Full physique coaching has a number of benefits together with:
– Reduced soreness = higher efficiency
– Improved restoration capability = extra progress
– Improved mind-muscle connection per train = extra focus
– High high quality volumes = higher muscle development
Also contains:
– EXACT units, reps, workout routines, relaxation time, RPE targets
– train substitutions
– Video hyperlinks for each train
– Full summaries of quantity for each bodypart
– “Program Explained” part
– A full FAQ's part
– 39 scientific references
Get it right here:
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SOURCES:
[Note that this paper has been retracted.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:
My full interview with Menno Henselmans:
My video with Eric Helms:
MUSIC
‣ Ryan Little – For Hyrule!
‣ Mtbrd – 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 YouTube:
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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.
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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!
My schedule now is full body 4x, with 3 series of each muscle per training.
instructions unclear , in 1 week i got tendinitis and repetitive strain in arms and back due to overworking them
Working out more then 4 times per week doesn’t give your nervous system enough time to recover. Sure, your muscles & joints may be recovered, but your nervous system won’t be.
I've done full body since high school and I'll never do anything else. The thought of a split is incomplete, unbalanced, and disgusting to me. I've never skipped leg day, because everyday is leg day.
I actually had to do half of my workout in the morning and half after work, because of work, and it felt insane to leave the gym without finishing.
Show us what you did and the results with less wording.
You keep measuring in sets but how big's a set?
Sounds very Dr. Chad Waterbury with all this high frequency training.
I get it for the most part on the upper body, but what would be a good example of the workouts you do for Legs every day, for example, Monday squat, Tuesday deadlift, Wednesday lunge? Almost all of them hit the quads in one way or another…
This is what I’ve been trying to tell my friends. If you want to get good at shooting a basketball you Shoot everyday. That goes for anything. So if you want bigger biceps doing them everyday wouldn’t be bad and that’s what I did. Now people say I have big arms. Same for my chest, I did dips almost 3-5times a week for 2 months, now I can finally use gymnastics rings. Working out a group constantly isn’t as bad.
Would this work for a guy in his 60s? I used to powerlift 30 years ago. As an old guy I dont want to deal with the soreness as recovery is so much slower. I also don’t want to get injured at my age doing burnout sets.
Are you saved? Where will you go when you die? Heaven or hell?
The Gospel, which means the Good News is the news that God Almighty, the Creator came in the flesh as Jesus Christ to take away the sin of the world. The one God is a trinity of the Father, the Son and the Holy Spirit. The Son came and laid down his own life to save ours. His sacrifice on the cross paid the price for our redemption with his own blood. On the third day he rose from dead and offers the gift of salvation and forgiveness to those that repent and trust in him. Although God's creation was created perfect, having no death, sickness and disease, the creation became corrupted through Adam and Eve in them disobeying God. In this rebellion the creation became fallen through the curse of sin and mankind became separated from God. This world is fallen, but God offers reconciliation to him through his provision at the cross. Ultimately God will restore his creation to perfection when he returns but those that reject his offer of redemption will remain condemned by their sins and go to hell.
John 1:1,14 KJV
In the beginning was the Word, and the Word was with God, and THE WORD WAS GOD. [14] And THE WORD WAS MADE FLESH, and dwelt among us,
1 John 3:8 KJV
He that committeth sin is of the devil; for the devil sinneth from the beginning. For this purpose the Son of God was manifested, that he might destroy the works of the devil.
Isaiah 9:6 KJV
For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counsellor, The mighty GOD, The everlasting Father, The Prince of Peace.
John 1:10 KJV
He was in the world, and the world was made by him, and THE WORLD KNEW HIM NOT.
How do you implement arm/shoulder training with this routine?
So how many exercises per body part ?
Only effective when you take steroids 1st
This is misleading. Since these studies are done on highly advanced elite level people, we all know that majority of these guys are enhanced. And using that magic juice, your recovery is literally super-human. I don't believe that muscles (even the smallest ones like biceps) can be naturally fully recovered in just 12 hrs.
It is good to do full body workout 30 minutes a day, No day off?
The single muscle workouts didn't really make sense to me, unless your working on training a specific muscle group.
Do all the routines. Change every couple of weeks. Trick the body Trick the mind. Keep things fun and interesting.
I tried PPL 6x/week.
Got injured after 3 weeks. Still can't fully rotate my shoulder these days. 10/10 recommend!
I think it would benefit every body to at least train the core every day
I started calisthenics for 3 months before it got cold again, and my body has changed immensely. I think doing it everyday was a big factor even before I figured out a good diet.
You're one of the best sources for Natural Bodybuilding on Youtube. Thank you for all the content and quality information. Hard Work Detected, Motivation Accepted! We're all gonna make it brahs! Lets Go Lets Go!
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 http://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!