3 times per week fullbody workout better?

I much prefer full body 3X but I've also only been lifting for 2M since getting back into it. The key things I've observed is keep to compound free weight exercises and avoid overdoing the accessory lifts.

Good info here:
t-nation.com/workouts/total-body-training

t-nation.com/training/full-body-workouts-of-the-legends

5/3/1 for Beginners is pretty good

its a solid approach, im doing it running GZCLP with a rest day between every work day so 3.5 days a week

>broscience

Allright so let's settle this once and for all.

Are fullbody workouts better than bro splits for optimal muscle growth?, It would seem so since when you have a lagging muscle you actually increase the frequency at which you train that bodypart. Why not do that from the get-go?

also, I believe there's research on the topic and it seems that increasing the frequency of training for each bodypart (i.e. fullbody workout) actually increases your gains.

I think that a 6day Ppl routine is obviously superior to Fullbody 3 days, but not by much. Also I don't want to spend 6 days a week in the gym, so I do Full body.

The anti-brosplit stuff is just fitness "experts" reinventing the wheel to stay relevant

Not to be all big brain about it but there's a lot of other factors: nutrition and sleep are massive. Where you are on your path makes a big difference; noob gains are not a meme, at all. At the end of the day doing any program well is better than wandering around the gym doing whatever you feel like 2-3x a week.

I do PPLPPLX and make good gains, I spend a lot of time in the gym because I enjoy it, and consider weightlifting to be my hobby

icf 5x5 is great full body for 3x a week. Lots of squats though

The body has 5 muscles? The issue with full body is to attack each muscle chain or lift appropriately you won't have enough time/energy

>brings up broscience
>provides no evidence
>"look it up"
very helpful, kiddo. not brosciencey at all

>The issue with full body is to attack each muscle chain or lift appropriately you won't have enough time/energy
That's simply not true

Do your heavy exercises first before the lighter accessories?

>Hepburn
>>>/tumblr/

>Are fullbody workouts better than bro splits for optimal muscle growth?
Yes.
However, you could hit full body not 3x a week, but 6x a week just as well, which would the best scenario, quite certainly.

The thing is, 5x5 is most common full body program, and it's a novice program, and as so it has a 3x week frequency in order to keep the layout simple enough that anyone with can follow through without a coach or, at least, formulated worksheet.

If you look into experts books and article (such as Tsatsouline, Sheiko, Poliquin etc) you'll notice they too propose full body workouts, at various frequencies with one remarkable condition: varying progression/intensity, from one cycle to another, if not IN cycle.

That's easily the most overlooked aspect of Tsatsoulines Power To The People book (and in the case of Sheiko, it's considered "too hard to do without a coach"), but it's probably the most rewarding if followed through. All that hitting light weights high reps everyday, hitting heavy weights low reps everyday, getting proper rest and alternating programming styles, everything is pretty much taken in account but not named as so IF give enough attention to proposed progression on the Power To The People book, which is in fact very simple read (simpler than SS, to say so).

As of current, I'm running my own derivative of Russian Bear program. It's not much different than the original, except that in between the "active" days (3-5x week, by the book), I fill in the blanks with either very low rep high intensity work or very high rep very low intensity work, while based around 3 main lifts (bench press, back squat, and narrow grip lat pull down), plus light accessory work (namely, high rep standing cable crunches and neck curls). By doing so, I've been able to keep slow but consistent progress in the main muscle groups without any hindrance due to my medical rotations tight hours schedule.

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Based Nip did a video on this topic
youtube.com/watch?v=6PgsKMDUExE
Some of the research on brosplits only used 3 set workouts
If you do a brosplit at high volume >15 sets then you have nothing to worry about

nobody strong does Pavel's bullshit

what are your lifts

Great.

I'm a Doctor too and the fact that fullbody workouts seem to not only increase strength but increase my studying time makes me quite happy.

Thanks for your information, very helpful. I've been doing bro splits for a few months and gained a lot from them, but I need more free time as I approach residency programs.

Hey OP,

I am glad you have came to the realization that split-routines are basically worthless for a natural lifter. Full-body routines on a concurrent periodization set up are the absolute best training system for naturals, period. Newbies often get roped in to the stupid, fluff-and-pump, Zyzz/'aestheticz' bullshit. I fully recommend AlphaDestiny's free, Novice program to you, furthermore I recommend all his works to you- including his YouTube channel. You seem to be a smart individual for finding this knowledge out on your own and you are sure to learn a helluva lot more through Alex's content. Enjoy!

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kek

you're right about fullbody being better than splits if you're not roiding tho.

>not making your own program tailored specifically to your needs, and using exercises you enjoy doing

all of you guys' dependance on some random program to tell you what to do is sad

just hit each muscle group 2-3x per week and how do you that is up to fucking you

hitting each muscle group 2-3 times per week implies the need of a fullbody workout tho.

eh, currently I just do upper/lower/upper/lower/upper/lower 6x a week because I enjoy the frequency of it

fullbody is perfectly fine though, I'm not arguing against it

I did it a long time and enjoyed it as well.

> nobody strong does Pavel's bullshit
A bunch of guys have been running it as reported on SS forum, and you can find another bunch of reports on t-nation and older forums as well
> startingstrength.com/resources/forum/programming/19799-power-people-programming-summary.html
But yeah, currently it's not a popular program anymore. From what I gather, people are running variations of 531, many of which are full body as well. I'm not here to make a case of Pavel, though. Beyond 531 incorporates many of the same principles, just as Sheiko, the Bugez (in practice) etc

I'm novice to intermediate, 1/2/2/4 reps, though have not been dead lifting in a while and started squatting (in place of dl) recently.

> but increase my studying time makes me quite happy.
I feel just the same. I've got back to exercising mostly after the mental gains, and basketball wasn't making the cut anymore (training hours sucked, and it was not as consistently rewarding as lifting).

>not making your own program tailored specifically to your needs, and using exercises you enjoy doing
If you design your own workout it will suck 99%, why wouldn't you trust guys with decades of experience?

>If you design your own workout it will suck 99%
Why, because you say so? Because people on Jow Forums say so?

Fuck off

If you put enough effort into it it can be perfectly fine. You need to do some research and figure out what's best.

If you put hours and hours of work into it it will be better than somebody who puts 5 minutes of work into it

it's not complicated

That's a great way of training there my friend, my point to everyone is that split routines are a meme for natural and amateur lifters, I don't know why personal trainers keep recommending this types of routines especially to noobs. Unless you're a bodybuilder/roiding/advanced gymbro there's no way a split will be better than the higher frequency you get from fullbody workouts or an upper/lower split like yours for example.

td;dr: hitting each bodypart once a week is retarded for the average gym goer.

I don't think there are too many programs that actually hit body parts 1x a week, PPL typically his them twice a week

fullbody hits them 3x a week but you have to go very hard and long in the gym so not everybody likes that

Check this out: bodybuilding.com/fun/gain-muscle-by-training-less.htm

I thought it was good.

thanks for proving my point with your 2pl8 squat

stop talking about programming now

>If you put hours and hours of work into it it will be better than somebody who puts 5 minutes of work into it
I'm not talking about the programs that random fitness Models wrote, but people like Jim Wendler that know their shit. But yeah with enough effort you can do it yourself.

This is what I do. Any thoughts? 1/2/2.5/3.25 so far. Fairly new at this though, I really just made this up. >Flat Bench 5x5/4x10
>Squat 5x5/4x10
>Pullup/chinup pyramid
>Incline dumbell bench 5x5/4x10
>Deadlift 5x5/4x10
>Lat Pulldown & Seated rows 4x12
>Bicep/tricep work 4x12 2 exercises each
>OHP 5x5/4x10
>Traps 4x12 & burn-out
>Forearm rope&weight
>Calf raises 3xburnout
>Ab work
3 times a week. Alternating set/reps range and the pyramids every workout. Usually takes me 2-2.5 hours in the gym. Only prior experience is PT from the military, so my legs are lagging from really just running for my leg work.

way too much

Why

The 5x5 or 4x10 is alternating each day. Unless you just mean exercises in general. Which I am dead after the workout but seems to be working good for me.

Yeah but it's just way too many exercises cramped up. I doubt you can Deadlift effectively after heavy squats and other exercises, OHP after working your triceps ....

I just put on whatever weight I can do and still complete the sets and reps. If I gotta go down I just do it. I try to add a 2.5 each week to my actual weighted lifts. Some weeks I cant but most I do.

Try 5/3/1 for Beginners

>I just put on whatever weight I can do and still complete the sets and reps
That's the problem there is no real Progression, trust me i also did tpns of exercises with random weight and this gets you nowhere, follow a tested routine

Did you literally stop reading right there? He explains his progression method within just a few words.

Lol youre so stupid PPL sucks name one person who is jacked who does PPL

Post body

only if you lack work capacity

he's browsing through the cbt thread for a good pic.

>long turn
>turn

It's 'long term', as in a period of time. Nobody is taking turns. Go back to school.

Body from Yes 5'9" manlet and yes bf% is more than I want but I'm not cutting anytime soon. 2 1/2 months progress from doing calisthenics only. Guess I'm satisfied so far..

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Ugh you look like shit, get on some high volume PPL 2x week ASAP

ULULULx with first UL being strength and the next two being hypertrophy

Doing calisthenics only before I went to new routine to clarify. I feel like strength is slower on a PPL though. It's harder to move up weights for me as opposed to when I'm working full body.

>Allright so let's settle this once and for all.
it's been settled long ago. Answer is yes

I plateaud for a LONG time doing the one muscle per day/five days per week approach. Stuck at a 225 bench for about six months.

Started this muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines program about a month ago and am already seeing gains. Workouts are more intense and I'm taking every fourth day off instead of one day off per week. So yeah if anyone has been 1x5'ing for awhile I'd recommend switching it up.

>at least 20 working sets per week as a FUCKING static guideline
ever heard about individualized programs fucking dumbass? try recovering from 240 sets a week under 6% bf as a drug free athlete

I do exactly this. Mon/Wed/Fri full body. One thing that is a negative is that I hit walls quick, and have to be careful not to overdo it, or recovery has a hard time catching up and end up needing to take days off to avoid injury. On the bright side, gains are fast. For context, been lifting solidly for a year, alternating BB and PL routines. Been lifting sporadically for about ten years, prior to that.

By far, the fastest gains I've made are with this new approach. I'm deadlifting above three pl8s now and squatting just over two. Almost double what I was doing four months ago, before switching to full bodies. One thing I find helps too, is switching up the types of sets you do, on a regular basis, and doing them in different orders each time. Keeps body from getting complacent.

more frequency and more volume is better, which is what you will get on PPL, or even better PPPPx

you simply can't get a stimulating full body workout in one day without spending 6 hours in the gym. You're either

1. not lifting heavy
2. incorporating mostly "junk volume"

either way, full body is not efficient unless you have set training blocks and periodization for certain lifts, but at that point it's not really "full body" anymore

If you gave me unlimited time I would do PPL. or PPPPx. The times I switched to full body were because of time limitations, otherwise i'll always choose to maximize volume and frequency

You could do a full body workout
Mon/Wed/Fri but with the so called periodization of rep ranges

As in:

Mon 5 Reps (lift heavy)

Wed 10 Reps (Hypertrophy)

Fri 15 Reps (Hypertrophy)

Just doing 3 days a week one exercise per muscle group and you would still see better gains than doing the 5 days a week approach (hitting 1 muscle group each week).

McLester, JR et al (2000). Comparison of 1 day and 3 days per week of equal-volume resistance training in experienced subjects, Journal of Strength and Conditioning Research, 14 (3); 273-81.

Nosaka, K and Mike Newton (2002). Repeated eccentric exercise bouts do not exacerbate muscle damage and repair, Journal of Strength and Conditioning Research, 16(1); 117-22.

Rhea, MR et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength, 16 (2); 250-255.

where do you guys find your programs? I'm too worried to make my own because I don't know shit about programming

Most of the guys here read books on the subject, you can find programs all over the internet if you care to look tho.

any websites you recommend?

>You simply can't get a stimulating full body workout in one day without spending 6 hours in the gym.

Not true, actually fullbody workouts are better than splits, not even trying to be a fanboy about it, there's plenty of research on the subject.

T-nation.com

Bodybuilding.com

also: bodybuilding.com/fun/gain-muscle-by-training-less.htm

I had posted it earlier, read it to find more about the basics of a fullbody workout.

There's plenty of programs based around them, splits are great for advanced lifters/roiding but if you're natural you'd train more effectively by doing fullbody.

In the end, no matter what program you choose, you'll see gains as long as you are disciplined tho, the difference is how long it will take you depending on the program/your current fitness/diet.

>you simply can't get a stimulating full body workout in one day without spending 6 hours in the gym

What kind of shit are you smoking Jesus christ.
You can do a perfectly fine "stimulating" workout in a little over an hour. Or less if you know how to make a good use of time

example:

Squat
OHP, weighted chin up, and leg raise superset
Rack Pull
Band Face Pull

Done, every muscle group hit

Most of these guys don't even know what a fullbody workout is, yet they come here and tell everyone that they're shit kek. People that know what they're doing aren't doing splits most of the time, unless trying to compete or regaining aesthetic quality over a lagging muscle.

Upper body/Lower boddy split is still a valid option and a good alternative over fullbody tho.

.

So FB>U/L>everything else?

I just go upstairs everyday and do calisthenics until I am gasping for breath and covered in sweat.

Would like a better plan but got nothing to go on

Just do PPL bro
6 times a week or even 7 if you are a madlad

All the people I see in my gym doing heavy compounds x3 a week are gaining size and strength every week (including me)

All the people I see doing split routines and pump exercises look the same month after month