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

Summary

The video script discusses the benefits of a full-body workout routine done five days a week, challenging the traditional body part split approach. It delves into scientific research, including the Norwegian Frequency Project, to support the effectiveness of high-frequency training for muscle growth, especially for more experienced lifters. The script also addresses concerns about recovery and suggests strategies for volume and intensity management while emphasizing the importance of a proper warm-up and adapting to the training style.

Takeaways

• 🏋️ Full-body training five days a week is the speaker's current routine, which they find effective for muscle growth and recovery.
• 🤔 The traditional gym bro's skepticism towards full-body training is challenged by the idea that training frequency can be higher for advanced trainees compared to beginners.
• 🔄 The push-pull leg split and upper-lower splits are suggested as alternative training options that also hit muscles multiple times a week.
• 📊 Scientific literature supports that higher training frequency can be beneficial for muscle growth, especially in more experienced lifters.
• 🧬 The concept of muscle protein synthesis and its elevation post-workout is key to understanding the benefits of high-frequency training.
• 🤷‍♂️ There is ongoing debate about the correlation between muscle protein synthesis and hypertrophy, with some studies suggesting no direct link.
• 🇳🇴 The 'Norwegian Frequency Project' is highlighted for its findings that suggest very high-frequency training (6 days a week full-body) led to greater strength and muscle gains.
• 🔄 A replication study with intermediate lifters did not find the same dramatic results, suggesting that high-frequency training benefits may vary by experience level.
• 📈 The importance of weekly volume and its distribution across workouts is emphasized, with high-frequency training allowing for more quality volume accumulation.
• 💪 The speaker finds full-body training allows for better intensity and recovery due to lower volume per workout and focusing on one exercise per muscle.
• 🚀 The 'repeated bout effect' is mentioned as a factor that enhances recovery over time with consistent training stimulus.

Q & A

What is the training split the speaker has been using for the last six months?

The speaker has been using a full body training split five days a week for the last six months.

What is the common misconception about full body training according to the script?

The common misconception is that full body training is only suitable for beginners and involves training only two or three days a week.

What does the speaker suggest about the optimal training frequency for advanced trainees?

The speaker suggests that for advanced trainees, the optimal training frequency is higher, as they can elevate muscle protein balance for a shorter period after training.

What is the 'push-pull leg' split mentioned in the script?

The 'push-pull leg' split is a training routine where each muscle is hit twice a week, and it has been highlighted in scientific literature as beneficial for muscle growth.

What is the 'Norwegian frequency project' referred to in the script?

The 'Norwegian frequency project' is a study conducted by Norwegian sport scientists that aimed to give their national powerlifting team a competitive edge by comparing the effects of training full-body three days a week versus six days a week.

What were the results of the 'Norwegian frequency project'?

The results showed that the group training six days a week got nearly twice as big and strong, increasing their lifts by a total of 10 percent versus five percent.

What is the 'repeated bout effect' mentioned in the script?

The 'repeated bout effect' is a phenomenon where the body adapts to a new stimulus and learns to recover faster, reducing the feeling of soreness after training.

How does the speaker suggest managing volume and intensity in full body training?

The speaker suggests spreading out weekly volume across more workouts to reduce the likelihood of wasted sets and focusing on one exercise per muscle to maintain intensity and recovery.

What is the speaker's personal experience with full body training regarding recovery?

The speaker found that they could recover faster with full body training due to the lower volume per workout and the ability to focus on one exercise per muscle.

What are the potential concerns with high-frequency training mentioned in the script?

Potential concerns include the need to stop short of failure initially to allow for recovery, the possibility of training muscles while still sore, and the importance of a full warm-up to prevent injury.

What program does the speaker offer for those interested in high-frequency full-body training?

The speaker offers an intermediate to advanced high-frequency full-body program on JeffNippert.com, which includes a 10-week plan based on the principles discussed in the video.