My Experience With Full Body 5x/Week Training Split (Good and Bad!)

Summary

In this video, the creator shares their personal experience with high-frequency full-body training after six months. They discuss the pros and cons of this split, highlighting potential issues like fatigue management, longer workouts, soreness, and joint stress. Despite these challenges, they note significant benefits, such as improved recovery, strength gains, and better workout focus. The creator emphasizes the novelty of full-body training, its motivational value, and the ease of managing missed volume. Overall, the video provides a comprehensive look into the effectiveness and challenges of full-body training based on personal experience.

Takeaways

• 😀 Full-body training can be highly effective but requires careful fatigue management, especially for those new to it.
• 😀 High frequency full-body training can be more complex than other splits, as improper volume distribution can lead to overtraining.
• 😀 Beginners should start with 2-3 full-body workouts per week to avoid overtraining, rather than diving into high-frequency training.
• 😀 One downside of high-frequency training is that workouts may be longer, often requiring more time in the gym for proper warm-ups and worksets.
• 😀 An adjustment period may occur, with soreness lingering during the first few weeks of full-body training, but this tends to subside over time.
• 😀 Joint stress may be a concern for some with high-frequency training, but proper sequencing and form can help mitigate potential issues.
• 😀 Full-body training provides novelty, which can be motivating and lead to new physiological and psychological progress.
• 😀 Individual workouts feel less overwhelming since they involve fewer exercises per muscle group, making it easier to stay consistent.
• 😀 The high frequency of full-body training can allow for more manageable volume distribution across the week, without exhausting any one muscle group.
• 😀 High-frequency training has led to noticeable progress, particularly in strength, and may also boost muscle memory in advanced trainees.
• 😀 The ability to move missed volume to other days simplifies workout scheduling and ensures you can still hit each muscle group effectively without major disruptions.

Q & A

What is the main topic of the video?

The main topic of the video is the speaker's personal experience with high-frequency full-body training and how it compares to other workout splits.

What are the potential downsides of high-frequency full-body training mentioned in the video?

The potential downsides include complex fatigue management, longer workout durations, training while sore, and potential joint stress due to frequent training of the same muscles.

Why does the speaker mention that fatigue management is more complex in high-frequency full-body training?

Fatigue management is more complex because you train the same muscles more frequently, and overtraining is a risk if you don't balance intensity and volume properly across the week.

Is high-frequency full-body training suitable for beginners?

No, high-frequency full-body training is not ideal for beginners because it can lead to overtraining and recovery issues. Beginners should aim for two to three full-body workouts per week to avoid these problems.

How does the speaker handle the longer workout durations in full-body training?

The speaker doesn't view longer workouts as a downside because they enjoy training and are willing to spend more time in the gym for better results.

What adjustment did the speaker make when they first started full-body training?

The speaker initially overdid it and felt fatigued due to coming from a split training routine. They adjusted by reducing the overall volume each day and spreading it across five training days, which improved their recovery.

What is the issue of training while sore, and how did the speaker overcome it?

Training while sore was a challenge initially, but the speaker's body adapted over time, and they no longer experience soreness after training, improving their performance and recovery.

Has the speaker experienced joint stress during full-body training?

No, the speaker has not experienced joint stress after six months of full-body training. They suggest that with proper technique and intensity management, joint issues can be avoided.

What are some of the benefits of high-frequency full-body training mentioned in the video?

The benefits include increased motivation due to novelty, more manageable workouts, better recovery, no need for designated 'leg days,' improved strength, flexibility in volume adjustments, better focus per exercise, and great full-body pumps.

How does high-frequency full-body training compare to other splits in terms of strength progress?

Despite being more hypertrophy-focused, the speaker has seen excellent strength progress, likely due to muscle memory or the high frequency, which they believe is the key factor in strength improvement.