FB 3 times is my go to. I've always ran either upper/lower or FB but over the past year I've run exclusively full body. No other split allows the recovery for me to actually progress while also allowing me to hit body parts 3 times a week.
Being a firefighter and on a 4 on 4 off shift pattern a full body 3x a week is by far the easiest and most convenient thing for me. I did try the bro split but found I would actually end up missing out days and I just didn't care to be in the gym 5 days a week. Monday, Wednesday and Friday is enough for me, but I sometimes do a Saturday or Sunday if I'm feeling up for it.
24 hours on, 72 hours off here. I find it easier and see more consistency when I do a body part split, 5 days a week in the gym. The consistent daily routine has great mental health benefits for me as well
@@MindPumpShow I’m 33 yrs, 188cm and weighed 118kg three month ago and lost 18 kg in total. The first 2 month i ate around 2200 kcal a day. And followed this training program to a T. And i had great results. Now im upping my caloric intake a bit, because i don’t wanna lose muscles. I’m running this program until i hit a plateu…
I thoroughly enjoy doing splits. My ADHD goes into overload when I even think about trying to do full body. After months of watching you guys i think i need to get the splits program because I would like to do it in the most effective way. My coach has me on a crazy program right now so I’ll see that through and consider MAPS Split next. I appreciate that you built a split program for those of us who simply enjoy that way of training. Great info!
giving into your ADHD is DEFINITELY the best way around things. It's modern psychology: if you have a problem, the best way to deal with it is to let it escalate and control your life because hey, victimhood is not only easier but also seeeeeeeeeeeee xxxaaaaaaaaaaaaaaaaay baby!!!!! and fighting mental issues by actually working against them to improve and progress is, let's face it; hard and doesn't cause people to go AW.
Had been doing 3 day a week full body for like 8 months and it felt great. Switched to upper lower upper lower arms so 5 workouts a week in January. It seems to be going pretty good as well.
Adjusted my workout based on you guys covering this in the past.. just makes more sense to do 3 day full body vs 5 day split. You get to hit all muscle groups 3 times in addition to cardio if needed ... and u get enough days to properly recover.
Exactly! People love to shit on full body training but it can be a game changer for a lot of people. Most people overestimate how well they're recovering from their split routine. And yeah, full body is the only way I actually program in cardio, otherwise it just falls to the wayside.
I love full body workouts 3 days a week. The late/great Leroy Colbert advised everyone to do it. May he rest in peace. I can't see myself doing anything else.
Have been doing minimalist full body workout for 90 days and already have amazing results. 3 days a week Zone 2 Cardio for an hour which really compliments it nicely. Overhead/Row/Bench/Squat/Dead Monday 3X12 Light - Smith Machine Wednesday 4×8 Medium- Dumbells Friday 5X4 Heavy - Barbell 5 Min Before and After Cardio 10 Pullups 10 Dips 100 Captains Chairs 4 Sets of 60 Bicycles as some accessory work
Honestly full-body is what my body reacts to the most, and it just makes more sense for me. If you are doing 1 muscle a day, what happens if you have to skip that day? Waiting for the next week means 14 days not doing that muscle. Plus tbh the full body pump is just amazing.
Dont have to do one muscle a day. I love push/pull/legs. Hits body parts 2-3 times a week and still get some rest. Whatever works for you! Full body, I honestly get gassed too early for some reason. I am thinking of trying upper/lower soon.
@@christopherbubeck5901 honestly I think I'm kinda addicted to the full-body pump lol, but also if you want to stick to a 3 day a week schedule, a plp only hits the muscle once a week, it's a bit like the bro split but in 3 days
@@beirutbastard3878 There is something extremely satisfying about the fatigue you feel right after a challenging full body workout. I'm with you man, I love hitting everything on one day knowing I have the next day to recover.
@@blacklyfe5543 I like to do two exercises per muscle group, and I go day on day off. This let's me pretty much hit every muscle 3 times a week, and take enough rest days. But honestly I feel like it all works, what matters is what works for you. Consistency is the real issue.
Full body 3 times a week kept me more motivated and I didn’t feel like it was a drag. If you’re busy 4 days just feels like too much. I feel it’s close results. I’m 46 woman so not sure if that makes a difference
As long as you’re hitting the right amount of volume, whether it’s low volume or high volume. How you split that volume is all about personal preference and or availability
Day 1: Push with focus on chest Day 2: Pull with focus on width Day 3: Legs with focus on quads Day 4: REST Day 5: Push with focus on shoulders Day 6: Pull with focus on depth Day 7: Legs with focus on hams Day 8: REST WRITE EVERYTHING DOWN Thank me later
Doesn't look all that effective to me. You can't focus on width unless you mean the muscles that make you look wide like broad shoulders and big lats. And depth as in ROM should be prioritized on every exercise. Lastly you should place focus on lagging muscle groups specific to your body. Most people would benefit more from focusing on glute development as opposed to quads but again that all depends on the person.
@@nicholasmcgrath1521 width: pull ups, pull downs. Depth: rowing excercises Leg days, I usually hit off by priming the glutes with hip thrusts. Hope this makes it clearer. But right you are, everyone is different. For me this works because I’m 42, non-enhanced and still making some lean muscle gains. Full body wasn’t giving me the kind of volume my body likes.
Nice split. Something similar that I’m running: Day 1: Chest and back with focus on chest Day 2: Legs with focus on quads Day 3: Shoulders and arms with focus on shoulders Day 4: Back and chest with focus on back Day 5: Legs with focus on hamstrings/glutes Day 6: Arms and shoulders with focus on arms Day 7: Rest For a natural lifter that is hitting a muscle group 2x a week every 72 hours. Have seen great gains with it. Enjoy!
@@kylermichael3972 I don’t care. I don’t think in weeks. I think in blocks of 3 days one day rest. If I can’t any given day, I just pick up where I left
I do fbw Mon wed Fri. Every day is 3x5 squats,then add 10 lbs a month. Monday is bench focused, 3x5 superset with BB row 3x5 same weight as the bench. Pulldown and ohp some variation 3x10 superset. Wednesday is ohp focused. Same thing, after squats 3x5 ohp with weighted pullups 3x5. Then bench and row variation 3x10 superset. Friday is all around hypertrophy. 3x12-15 on all exercises except squat, supersetting push with pull. Each day I finish with two body parts I want to focus on, like shoulders and biceps. Knock out 2x10 side raise and curls, supersetted. I finish these workouts in 45 minutes. Tuesday and thursday i do ruck marching and running. 40 minutes of cardio
Confused to see how you can fit it all in 1 workout ie chest incline/flat, flys, shoulder press/lateral raise/rear delts, rows/dead’s/pull ups, legs, bi’s and tri’s etc any suggestions? Or is it just compound lifts only?? Not hating BTW lol just wanna try for myself but not sure the best way.
Might be late, but you have train yourself mentally to lift full body. I have just started full body after years of different splits and initially I hated the feeling of not feeling swole the next day, but you just do 2 exercises per body part every other day. So for example, do Incline press one day with maybe a fly and then flat with another chest exercise of your choice. It's actually quite fun as you can mix up exercises each session
Great wisdom here. I recommend training 45 min full body twice a week. Twice a week full body led me to a few bodybuilding contest victories and to have competed in the 2008 Natural Olympia. Do the basics no more than 45 min. Mon & Thur lots of recovery
I know for me mentally I hate full body training. I think the best split is the one that you most enjoy doing and will keep you the most consistent going to the gym. I think that was not really mentioned here. There are days when motivation is lacking and knowing you have to train the entire body, at least for me is hard to overcome. So when I go to the gym feeling that way I almost always will skip a couple body parts on those days to get through the workout. On push, pull, legs or upper/lower, those days just make it easier to get through the workout.
@Andre Leite da Silva Agreed. The biggest mistake I see people making with full body is too many exercises. Each session should have 2 main movements of the day (1 pressing and 1 lower), 1 accessory press/pull, then 2-3 secondary movements at most. My typical is... Monday: Low Bar Squat Bench Pulling movement Curls/extensions Wednesday: High bar squat Dips/Pullups Hamstring curl/laterals Friday: Pin Squat Overhead press Incline bench Curls/extensions You can also throw abs, calves, forearms, pullups, cardio on Tues and Saturday but keep the sessions short and fairly moderate.
@Andre Leite da Silva Yeah to me what constitutes a full body workout is just upper body and lower body movements in the same session. Many exercises per session and full body workouts just don't mix well. Even with a split I think you're better off not having very many movements per session. 5-6 at most.
Dunno, I've tried all of them and found splits much better for aesthetics and overall gains due to the extra isolation excersises you do, only split I haven't tried is the 6 day PPL, seems overkill imo however have done full body, UL, 3 day PPL and bro split for years.
what would be a good addition to a 3 day work out program if one works as a developer in which he/she sits all day? would adding 20min HIIT and 45min steady state cardio on the other days be a good option?
3x a week full body has been great as a beginner for a number of reasons. Biggest one being time commitment. I'm a husband and a father. I work a full 40 with a commute and rotating on call days. I can't commit to the gym 6 days a week. They gym is now apart of my life and not my whole life. It's easy. There's plenty of full body programs for free and starting out it's all the big compounds and 2-3 accessory exercises. I have a feeling eventually I will stagnate and need to switch to a PPL or upper/lower but maybe just stay doing a simple full body with moderate weight if I'm happy with my physique.
00:01 Full body splits vs push-pull legs for building muscle 01:52 Evolution from full-body to split workouts due to enhanced recovery and volume 03:36 Enhanced athletes may build muscle more efficiently with less frequency of training compared to natural athletes 05:27 Full-body workouts are generally more effective for building strength and muscle. 07:14 Progress gradually and maximize results with minimal training. 08:51 Body part split workouts focus on less frequency for each body part. 10:25 To build muscle naturally, keep the anabolic signal on more than off. 12:05 Transitioning from traditional body part split to full-body workouts can yield great benefits for bodybuilders. Crafted by Merlin AI.
Full body makes sense until overuse injuries occur. Splits allow focus. Remember, many many bodybuilders have succeeded with the bro split. My favorite split is arms, legs, chest, back. Setup in this fashion can hit all muscles 2X.
Many competitive bodybuilders have succeeded with the bro split but many many others have also failed to build even moderate amounts of muscle with them. Bro splits are a pretty terrible for many people but if you like training that way, are recovering, and making progress that's all that matters.
Try both and see which one works best for you give each one at least 6 weeks before you decide. You also could do both to change things up every 6-12 weeks.
Full body is technically the best but it’s not time efficient for me. I personally believe Push/Pull is the best. By that I mean full body push/pull. Push- Chest, Triceps, Shoulders, Quads, and Calves Pull- Back, Bicep, Hamstring You want to hit the same muscle group within 24-48 hours to keep muscle synthesis elevated. That’s why bro spilts aren’t ideal. Edit: He mentioned that in the video. 👍🏽
@@ishowspeed2k It varies, but it usually looks something like this.... Day 1: Heavy, push for progression on bench/squat and accessory work.... Squat Bench/Incline (rotate each week) Overhead Press Pulling movement Arms-Bi/Tri Day 2: This day varies the most. Sometimes it's just conditioning. Usually it's light lifting, something like... Light squat variation Pullups Dips Any other light accessory work I feel like doing-abs, calves, hams, shoulders, etc. Day 3: Moderate squat, heavy secondary press.... Squat-variation from Day 1 Dumbbell bench or overhead press Incline bench Pulling movement Arms-Bi/Tri Day 4: Conditioning circuit of some sort and/or light accessory work I always look to superset things where appropriate. I'll even start warming up bench when I hit my first work set of squats. Saves time and is good for your conditioning.
There are ways to reduce time in the gym, supersetting, myro reps, drop sets, and its harder to super set doing a dedicated push workout, with FB you can superset bench/row, compound/isolation, legs/arms, reducing gym time a lot. It takes more effort but when you get used to them it is great. For example i superset hammer curls with squats on a monday, i superset chest supported rows on friday, and i superset arms and abs.
Now that I’m getting back into the gym, I’d love to adapt to a full body program, in my brain it sounds simpler. Which one of your programs should I take a look at ?
I am trying fb x 3. 2 different exercises per body part, 3 sets of 6-12 reps. It takes me an 1hour 30 or more, and it's tough. Does this sound about right?
I would just do 1 exercise per body part. Otherwise your sessions will be too long, which could result in pacing yourself and not really making progress on anything. Something like.... Monday: Squat (ex. Low bar) Bench movement Pulling movement Accessory work 1/accessory work 2 (ex. Barbell curl/pushdown) Wednesday: Squat variation moderate effort (High bar) Dips/Pullups Accessory work 1/accessory work 2 (ex. Hamstring curl/laterals) Friday: Squat variation (Pin squat) Overhead press Bench accessory (ex. Incline bench) Accessory work 1/accessory work 2 (ex. Curls/extensions) You can also throw abs, calves, forearms, pullups, cardio on Tues and Saturday but keep the sessions short and fairly moderate.
@@nobodycouldhavethis There is a lot of noise out there. To really understand how you respond best to training you just have to experiment. Slowly you will figure out what works and what doesn't. Just gotta stick with it long enough to find out and never give up.
Monday. Wednesday Friday. Squat rack. I practice my squats … feeling every muscle as I go down , hold , and squeeze it up. I had a little right posterior/ lateral knee injury. Slowly been working through. Unloaded the squat today after 2 months of practice and BAM - I’m staying at this weight for a couple months … then will go up. I 💕my time at the rack !! Thank u for taking a little of the donkey out of me ….. 😂😂
Push, Pull, Legs splits have been proven time and time again. You will plateau with full body pretty quickly and not improve after a while. Splits are what most of the pros, at least the guys that are winning are doing. Full body is great for the beginner.
@@jasonk876 Because it's extremely easy to mess up and overdo it. Even if you know what you're doing, your ability to recover from 6 weight training sessions week after week is going to be difficult. If you're not recovering from your sessions all you're going to do is run yourself into the ground. Just because you're working different body parts each day doesn't mean you're recovering. You're using different muscles but the same nervous system. Don't take my word for it though, try things out for yourself. Most people are going to recover much better following a 3-4 days a week upper lower or full body split.
True you can recover and eat good and sleep too but your cns is not recovering. That ppl 6days a week i see guys at the gym looking the same after 3-4 months later . Im like dayum 6 days a week not for me i was upper lower 3 days a week maybe 4 a week. But now im moving to fbw every 3rd day. Gonna give it a try for the next 3 months
@@tonyvee5799 Full body is underrated. I personally prefer to hit everything in one workout, it's more fun. Builds the work capacity like crazy too. Every third day can definitely be effective. Just depends on if you like a rotating schedule or not. I find a standard 3 days (2 hard days, 1 medium/light day) with 1 light accessory day to be the best.
What about doing a full body 3x/wk (Monday/Wednesday/Friday) and splitting it up AM/PM for each workout. I like the idea of going down to the basement….doing a quick 3 set (chest/shoulder/back) and then I don’t have to spend so much time away from family in the evening by doing just a (hamstring/quad) workout in the evening.
That is one of the best setup i've used. I did like AM - 4~5 exercise, Less than 40min PM - 5~7 exercise, Less than 60min I found that FBW 6x is not recoverable, But 3x + Twice a day is possible and very good for building muscle. Also i do cardio on T,T,S day Sunday off.
I go on the treadmill for about 4/5 mins then do some stretching then 1 set of Squats light weight for high reps as that’s my first exercise then I move to benching and 1 warm up set of that then normal routine as my body is fully warmed up after that
I don't like full body workouts. Say you start off with bench press and then later in your workout you do overhead press. Well, your bench press just tired out some of the muscles you use for OHP, so those are going to be harder. Doing them on separate days means you hit each fresh after a rest and can perform better. I always end up plateauing on certain lifts very quickly when doing full body workouts.
I 100% agree. Even something as simple to execute as a good, well-performed bicep curl.. well, they're programmed almost last in my FB program, and I find myself practically phoning them in due to just being gassed from all previous exercises. Just recently switched to a split after years of FB, when I had a sudden yet profound epiphany that each FB workout was a pattern such as this. To each his own; we're splitting hairs with the science!
I have naturally high tes, almost 1k and I like the bro split overall and get good results, maybe other natural splits could be better overall but I think I have good quality with bro splits and they are more fun for me
Same here. It works because I can recover. I’ve tried splitting it up more than once and training more often but i just can’t recover and be good for work too.
if I want to switch from a split to full body, does it make sense to do the same exercises- each once a week. But combine the days together somehow. Ex. squat monday split squat wednesday glute bridge friday. because I havnt heard of it done like this. it seems mind pump focuses on doing the same exercise multiple times a week.
I like the idea of Full Body 3 times per week but I definitely want to workout more than that. If I do full body M, W and Fri what can I do on Tue and Thu without having a negative impact on my gains? Loaded carries and core?
You could throw in calves, abs, pull-ups, any light stuff really on Tuesday and Saturday. Cardio works too. Mon and Friday heavy days, Wednesday a lighter/medium day.
Honestly I think people overhype the extra muscle gains you get from higher frequency training. The benefits are only maybe an extra 10% and over a 5-10 year period you will reach close to your muscle building potential anyway so just do what you enjoy and can stick to and you will be fine!
I was spliting for years, so i tried full body workout, bassically using the all gym 3 times a week, my body become more shered, i gain 5 kilos and my strengh increases a lot, but the stupid personal trainer was saying that was not a good workout that the splits is the way, when i did all the exams i improve l, he basically dont speak to me now l, beause he was wrong
I switch every between FBW 3x a week and splits 5-6x a week.. every 2-3 months based on work/family/life checks and balances... I just came out of a FBW routine and now going into splits because the kids sports season is done so i have more time. Basically, do whats best for your current season of lifestyle. The more your routine is in rhythm with your work/family lifestyle, the more rewarding and fun it will be to do consistently. Some seasons thats FBW, sometimes its splits. Thanks for the content gentlemen. Follow you, and i appreciate the dialogue you have on a variety of topics.. Keep it up
So a full body workout in 3 days, do you mean to literally do your whole body in one day and the next day as well?? Can somebody help me out wit this question please
Could you lose muscle gains with maps performance while in a cut … since it’s not a bodybuilding program, considering nutrition and rest it’s on point ?
For me I have to go to the gym 6-7 days a week or else I fall off with consistency. I’m way more likely to push a workout off to a later day if I have days off in between. If I were to do three day full body workout, I would probably have to fit in mobility days in between, but right now I’m doing a Legs, Push, Pull, Legs, Push, Pull with my seventh day being either a day off or an accessory day (usually extra arms work out with emphasis on mobility) depending on how I’m feeling that day with work and stress and haven’t been having troubles with recovery and my numbers are all going up. I’m sure there’s the “most efficient” or “ideal” ways but I’m sure the Mind Pump guys would agree with me on this but, what ever keeps you consistent with going to the gym for as long as possible without injury is what comes first,
@Andre Leite da Silva You might want to fit Legs in there somewhere lol I have a more chest focused push day, Quad Focused Leg day Lat focused Back day, Shoulder Focused push day, Posterior chain focused leg day and mid back focused Pull day. I increase in reps or weight each week and change my “accessory” movements and rep ranges in blocks of 4-6 weeks depending on how I feel.
@@NicHasegawa I’m guessing by Push Pull , he means chest , quads shoulders , tris , and calves on one day , and back , bis , hams glutes on another day
I think these guys give too much credit for fullbody/3x weeks. Its not the holygrail, and the only way make progress. Its a good way to train if you are a beginner(worked for me for the first couple of years of lifting) to intermediate, or dont know how to train with high intensity, AND recover from it. That means good nutrition, good sleep and little stress from job or life/wife. It might require TRT in some, or probably in most cases, but not hc ped cycles. If you can add weight/sets to the bar every week/every other week, you WILL grow pretty fast. And that can be done for example with good PPL 3x/week. Maybe switching to lower intensity fullbody every now and then is a good idea for advanced lifter, just to give the body a diffirent type of stimulus, and try this synergistic fullbody growth signal. But that just my opinnion, and what I have noticed for lifting over 15 years.
@Andre Leite da Silva does incorporating warm up sets for each muscle group take up a lot of time? It seems like it does and I don’t want it to but a lot of ppl say it’s rly important to
@Andre Leite da Silva "Very unproductive", what are you basing this on? People get too hung up on this volume is the key thing. Even more imortant than volume, is progressive overload.Theres no if, else or buts about it. And most people use junk volume anyway.
@@petpuu I think he was saying it's unproductive because you're only hitting each body part 1 time per week with PPL 3 times a week. I agree that progressive overload is more important than volume but it order to overload you need a certain amount of frequency and 1 time per week is just not enough to continue progressing for many people. I've also been working out for over 15 years and the reason I like full body is because my recovery is high, and my frequency per body part is high. I tend to favor frequency over high volumes per session so that necessitates a full body setup otherwise in order to get my desired frequency I would be lifting damn near every day of the week and I simply don't recover from that. I also don't get anything out of high volumes in a single session. Even something sensible like upper/lower 4 times a week means 4 fairly hard workouts, which, quickly ramps up my systemic fatigue and leads to poor training sessions (for me at least). Whereas, something like a full body 3 times a week only includes 2 hard sessions and 1 medium/light session. Much easier to recover from that. I think some people shit on full body simply because they don't like training that way and usually these guys started out with splits (which is cool, no sense in training in a way you don't enjoy) but that doesn't mean it's ineffective for advanced lifters. Like Sal talked about, full body training was the main training split for decades before steroids became wide spread. It certainly put on a lot of muscle for guys like Grimek, Park, Reeves, etc.
The issue with full body for comp, is a lack of definition because you don't have time to do all the isolations. The other issue is if you are really pushing yourself to the limit on every muscle group in a full body routine, your CNS takes an absolute beating.
@@assassinlegend1800 yes you will get defintion but they're talking about preparing for competition. Training needs to become a lot more specified. Also if you train 3 times per week you only get 2 rest days max between workouts. I'm not sure if you've ever done a full body workout of 10-15 exercises with heavy weight high volume going to failure, but doing that every second day is not sustainable.
I am almost 62, and do HIT and I could never make it through a full body workout. I wish I could. After 45 minutes or so, I am SPENT. I have about a 20 minute walk home and I am sure I look like a slow moving zombie. Doing the Dorian Yates 4 day routine.
Not that it won't work at all but I would say your results would be very limited. Could you do 1 hard full body workout and 2 body weight days? Something like pushups, dips, pullups, lunges, ab work, etc? That would be way more doable and you could do the workouts anywhere. Or maybe you could bring a loadable dumbbell or two with you for your 2 other workouts while you're on the road?
I've been hitting weights 5 days a week for 3 months and have seen weight loss but not the mass I want maybe it hadn't been long enough but if anybody has advice I'd appreciate it
You’re overtraining do full body 2-3 days a week at most keep workouts as short as possible no more than 5 exercises 2-3 sets @ 70-80 of 1RM 6-8 reps for 3 compound exercises and 10-12 reps for 2 isolation exercises is all a national needs “less is more”. Try increasing weights when you reach the top # of reps for your 2-3 sets per exercise.
I dont think I would have been where I'm at if I did full-body workouts. I did PPL two times a week from Mon to Sat and my strength and muscles blew up... and I've only been working out for 9 months
I wonder if his reasoning would apply to people on HRT. Meaning would he consider those people in the same category as people taking gear? I would think not because it’s meant to optimize your levels not make them super high.
From experience I would say no more than 6. Pick 2 main movements for the day consisting of a press and a squat/deadlift, 1 pull or press accessory, and 2-3 accessory isolation movements.
@@assassinlegend1800 Haha my bad dude, I incorrectly read the original comment. 1-2 movements per body part and try to cap it to 6 total movements per workout. I've kind of changed my mind on capping the total exercises to 6 but if you're new to full body training I still think it's a good idea. Even then, if you decide to to more than 6 exercises you're better off capping this to 1 workout and doing less exercises on the other days you train. Gotta find that balance between hitting all your movements each week but not overdoing it. It can be a fine line to draw sometimes.
I just came off from an upper lower split. Ill start fullbody with 3 rest days in between just because larger muscles need 72 hours before hitting them again. Maybe hit some side delts with arms in between super low volume. 🤔
the conversation revolves around ... this is what i do now ... but ... the vast majority built their physique on some form of split ... is there someone who has built their physique faster by using full body? ... is there an example of someone who pushed the limits of natty physique using only full body workouts? ... a current example ... not in the 50's/60's with rumor and third party say so
True, most people you know who have made a name for themselves in lifting have used splits to build their physique but these guys you hear about are people who have good results and respond well to training. That's why you've heard of them. That means, they recover well from training and are able to progress in their workouts over time. That doesn't mean their training style is going to be effective for the vast majority of people who aren't like them genetically and whose life isn't set up to pour everything they have into working out. Just because they have an impressive physique training PPL 6 times a week doesn't mean that is going to be the best split for you. In fact, it's pretty well known that beginners who are under weight and have a lot of muscle to gain, have terrible results with such a split. If it wasn't for recovery I wouldn't think one split was better than the other and that you can get very similar results running whichever split you like. However, as someone who has run all kinds of splits over the 15+ years I've been training, I prefer full body workouts and have made the vast majority of my gains training that way. Why do I train this way? Simple. This setup always me to recover well and my progress is much more consistent. With a full body split 3 times a week you can have 2 hard days and 1 medium/lighter day. You can also add other days as long as they're lighter movements, stuff like abs, calves, body weight movements, etc. This gives you good frequency/volume per body part and allows you to recover so you actually progress. Even with a sensible split like upper/lower that's 4 pretty hard days that you have to recover from, unlike 2 from full body. This doesn't mean you can't progress using splits but if you're just a regular guy who is even decently athletic you're probably going to have better results from a full body split or a more moderate split like upper/lower. Bro splits or PPL splits are probably going to result in poor recovery and poor results especially if you aren't already decently built. Also why are the bodybuilders from the 40s and 50s not good examples for why full body workouts are effective? From Reeves, to Grimek, Park, Ross, Eiferman. Those guys were all insanely jacked and all used full body training. They weren't on drugs and had normal jobs and fairly normal lives yet were still able to build amazing physiques.
@@Soccasteve one more time ... is there an example of someone who built their body faster/bigger using full body?? ... no ... there is not ... if you enjoy that ... more power to you ... and if you found splits do not work for you ... again ... more power to you ... but to say full body superior is pulling something directly from your arse ... zero statistical proof ... can people build awesome physiques using full body ... of course ... just as with every other split on the planet ... btw ... i started lifting at 53 ... used full body first year to year and a half ... awesome results ... stagnated ... now working out 5/6 days a week 2hr+ ... blowing up again ... working same bodyparts multiple days in a row ... why does that work? ... no ped's ... just protein and rest ... just because you favor something ... does not mean "best"
@@bryant865 Haha chill bro, not everything can be measured with statistics and research. At the end of the day a split is just a way to organize your training. It's not as important as people think assuming you're actually recovering. Full body allows for that. Again I never said splits don't work, I've just seen a lot of people who use them with very little to show for it. I'm mainly talking about the PPL splits and bro splits.
reading the comments it seems like everyone goes to the gym and probably dont have enough time or energy to go to the gym. thats why i have a home gym. so much better working out and trying new exercises cause your not around random ass people.
if what your saying is true......then that would RULE OUT ALLLLLLLLL MIKE MENTZERS RESEARCH AND WORK alllll)llll. are indifferent. its individualistic. Juiced or Not
This is the opposite to the Mike Mentzer approach.. I do think different people react differently to intensity and volume. I get better gains if I train each body part twice a week. Anymore and I end up crashing..