5 Reasons to Train Full-Body Everyday

[@GravityTransformation]

📋 5 FREE Full Body Workouts: bit.ly/2YMYlTB 1. A meta-analysis found a dose-response relationship between training volume and hypertrophy. The more sets the subjects did, the more muscle they gained. pubmed.ncbi.nlm.nih.gov/27433992 2. eight-week study in which subjects did either one, three, or five sets per exercise. That led them to do the following number of sets per muscle per week: - 6-9 sets for the 1-set group - 18-27 sets for the 3-set group - 30-45 sets for the 5-set group. “Muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes” pubmed.ncbi.nlm.nih.gov/27433992/ 3. According to the academic literature as a whole, the maximum effective training volume is around nine sets per muscle per workout: pubmed.ncbi.nlm.nih.gov/31188644/ pubmed.ncbi.nlm.nih.gov/27941492/ pubmed.ncbi.nlm.nih.gov/30160627/ pubmed.ncbi.nlm.nih.gov/30153194/ pubmed.ncbi.nlm.nih.gov/28729395/ 4. A study on German Volume Training found better strength and size gains with five instead of ten sets for the primary exercise per workout.: pubmed.ncbi.nlm.nih.gov/27941492/ 5. Groups doing fifteen and twenty sets per muscle achieved worse muscle and strength gains: pubmed.ncbi.nlm.nih.gov/30779716 6. The heavy training group gained significantly more strength in the leg press (11% vs 6%) and the squat (19% vs 4%). In other words, daily workouts were over twice as effective as a upper-lower split. Also, researchers concluded this: “2 weeks of heavy training reduced acute neuromuscular fatigue after a test workout. As a result, recovery was complete 22 h after the workout performed after the heavy training period but not after the workout performed before the heavy training period. This faster recovery may explain why daily bouts of leg extensor strength exercise were well tolerated by most subjects.” pubmed.ncbi.nlm.nih.gov/12753488/ 7. One reason high-frequency training may lead to better recovery is that strength training significantly improves sleep quality: journals.lww.com/nsca-jscr/Fulltext/2015/05000/Effects_of_Resistance_Exercise_Timing_on_Sleep.28.aspx 8. Higher-frequency training also increases testosterone production, and it improves the ratio between testosterone and cortisol (the testosterone-to-cortisol ratio): pubmed.ncbi.nlm.nih.gov/19124903/ openrepository.aut.ac.nz/handle/10292/1173 www.ncbi.nlm.nih.gov/pmc/articles/PMC4885621/ 9. Performing a whole-body workout with staggered sets increases work capacity compared to doing straight sets: pubmed.ncbi.nlm.nih.gov/31113178/ www.researchgate.net/publication/333144610_Volume_load_and_efficiency_with_different_strength_training_methods_Carga_de_volumen_y_eficiencia_con_diferentes_metodos_de_entrenamiento_de_fuerza 10. Doing rows before bench throws increases power output: pubmed.ncbi.nlm.nih.gov/15705035/ 11. Doing rows immediately after bench presses improves performance in both exercises.: journals.lww.com/nsca-jscr/Abstract/publishahead/Volume_Load_and_Neuromuscular_Fatigue_During_an.96873.aspx 12. This study found that having high stress made a twofold difference in the rate of recovery compared to low stress: pubmed.ncbi.nlm.nih.gov/24343323/

[@shoki3490]

Thank you, Max, but most of these workouts need gym and at least one equipment, it would be best if you share some dumbells and pull up bar only workouts. Thanks

[@rahulpundir3941]

So only 5 days of workout and 1 workout of biceps curl enough?? All exercises make sense but for biceps only 3 set (1 workout) in a complete week??

[@jackm7812]

The evidence points to something like 9-12 sets per week is optimal, meaning training the body part 2-3 times a week is optimal.

[@vinaykacodia9121]

On day 5 what do u mean by cable shoulder pull

[@ioanniskapatsinas4420]

can you a video on how to grow big shoulder workout?

[@iozmen]

ive been experimenting with full body protocol for the last 10 months or so as an intermediate level lifter. (age 38) what i can say is that for my body, 3x a week is the best scenario. the muscles may recover daily but your joints and nervous system can not. i experienced overtraining everytime i tried more tan 3x a week. diminishing results are instant. lack of motivation & energy, bad sleep, joints hurt like mofo. i need at least one day off between sessions and still can maintain a reasonable amount of volume in this manner. strongly recommended.

[@nelson8434]

True, i also aim for 3 sessions a week to allow my body to recover effectively. I find this routine highly efficient thus seconding your recommendation. However, i do have one question, how do you train your abs with this routine. Abs are the weakest on my physique and mostly find myself fatigued to train them at end of every session. I do try abs routine but mostly end up experiencing stomach spasms. Any insights based on your experience would be fully appreciated. TIA

[@iozmen]

@@nelson8434 i train abs in every workout. usually weighted crunches and leg raises do the job. 4x12-15ish is my common protocol. if you feel fatigue, it is better to implement your ab workout somewhere in between. i usually train them right after legs, already nicely warmed and just a final touch to destroy em . )

[@michaelkrull3331]

I agree. I'm 40 and have been into fitness for many years, and 4 days a week is the most I can go. Lately I've been doing a 3 day A-B-A-B kind of deal, where A is Overhead Press, Squat and Bent-over Row, and B is Bench Press, Deadlift and Pull up. I'm liking how it makes me feel and I'll probably stick with it for a while. Also, you might like to know bodybuilding legends Steve Reeves and Reg Park advocated a total body 3 day a week protocol.

[@ivangadzhanov]

27 here I blast through 5 Full body workouts per week with no problem, I manage to squeez out 1 10 min HIIT session after each workout to really get me exhausted and twice a week 20 mins on the bike so far 21kg down, I've gained muscle in my legs, kept alot of the muscle mass I originaly had. And I follow a MATADOR meal plan combined with a 16:8 fasting pattern :)

[@JamaicanVillan]

We are exactly the same age (And we probably don't recover as well) lol. I've started doing what I would consider "bro" full day training lol. What I basically do is different exercises for each body part whenever I can get in. Trying to structure a real program by the end of this day though. I want to get deadlifts, squats, overhead press etc in at least twice per week though, the BIG lifts. I'm seeing if I can do full body 3 x per week, HIIT 1 day, and steady state cardio ( 45 mins ) 1 day for a total of 5. Need to somehow throw in abs 2 - 3 times per week too. I've got decent muscle but I want to lose 20 lbs. Boy I wish life as an adult never gave us so many other things to do, and I still recovered like a teen!

[@v.c9188]

Do a workout that you could stick with and thats makes you happy.

[@f.cpranksrzk5845]

Facts

[@sauravsapkota4777]

Truth's been spoken

[@AtlAhuizotl]

Yeah so that your body looks very uneven

[@tripaloski_6971]

Do the hard compounds no matter what.

[@alphabhishek]

100%

[@RADC274]

Hey people. I've been doing full body workout for the last couple of years. It as gotten me faster results compared to split training. There's no right or wrong, everyone reacts differenly. Do what works for u.

[@jeonjungkook6910]

Right

[@ck6639]

Same here. I’m naturally thin, and it’s the only way I can put on weight easily. This is after decades of screwing around in the gym with splits.

[@reeceredhead2297]

@@ck6639 everyday or every other day bro??

[@ck6639]

Reece Redhead I go every other day no matter what. I think my thin frame had issues recovering when I was going days in a row. I put on 20 lbs pretty quickly. Of course, some of that is fat. Had to up my calories. I found that if I went a week between a body part session, I lost gains. Everything needed to be worked every other day. Full body.

[@reeceredhead2297]

@@ck6639 thanks mate so Monday Wednesday Friday sound a good routine I'll do every other day without fail probs spend around 1hr30 in gym do u do legs aswell when u say every body part in full body. I'm excited

[@ront2457]

I recently moved to a full-body daily. I've ran it for 4 week and I love it. I actually split it into 2 sessions. I do upper body in the morning and I squat daily in the afternoon. Each session takes anywhere from 25 - 35 minutes and I never feel beaten up after a session because I temper each day. I'm 63 recently retired and have time to do 2 sessions. I eat between them and most days take a nap for extra recovery. I'm leaner and stronger since trying this and I love not having so much inflammation after my workouts. At 63 if I attack myself like I was 20 I would hurt so bad when the recovery process started. Now I don't experience that and my progress has been great. I do a different variation of pull-ups, bench, rows and squats everyday. No more than 5 total sets and I put a few light shoulder exercises at the beginning to warmup for bench work.

[@RaviChandran-pi9wz]

Nice to hear that I'm 21 years old how many days you do that full body routine you do per week

[@ront2457]

@@RaviChandran-pi9wz At this time age has creeped up and I need double hip replacement surgery. But after rehab I'll be back on it

[@SXLLXNBXE]

nice!!!!! keep it up

[@RightWithGodMinistries]

Nice! Still doing a daily full body workout?

[@ront2457]

@@RightWithGodMinistries 2 a days 4 days a week. Lower body in the AM Upper body in the PM...

[@bachscar]

I've been doing full body workouts since last November when I began working out and eating a healthier diet. A lot of what I do has been 'trial and error', but I've settled on a plan that has worked well for me. I do 9 to 11 exercises when I work out, and broke those down into 4 groups to add some variety to what I do. I work out at home and only use dumbbells and my own body weight, and I usually take about an hour to complete 4 sets of each exercise I do. My schedule usually consists of working out for 2 days, then taking the 3rd day off to recover. I generally do my group exercises for 3 days before I move onto the next group. Since I started doing this, I've dropped more than 30 pounds and put an inch of muscle on my biceps. My shoulders and legs have gotten stronger too, so I'm happy with my transformation and looking forward to improving on it. Good luck to those wanting to get into better shape!

[@MULTIVERSEGEETV]

How many reps? Heavy weights or light?

[@bachscar]

@@MULTIVERSEGEETV I started in November, 2019 with 8 pound dumbbells. Currently working with 20 pound weights. When I'm upright, I generally do 10 reps of each lift, when on my back on the floor, I try to do 12 reps.

[@philleo3117]

much love. keep it up

[@Mike_The_Merciful]

If you're interested in doing this just make sure you do it for 5 days like Monday through Friday and take Saturday and Sunday off which is gonna be the days you rest. Also always take cold showers and stretch it speeds up the recovery a little more.

[@aambriz51]

💪💪💪💪

[@ondrejjepan7376]

I do 6 times a week for almost a year with no problems, 5 days are alright but I would reccomend 6 for faster gains.

[@Venom5260]

@@ondrejjepan7376 and you are going to hurt yourself

[@ondrejjepan7376]

@@nprpps No problem bro.

[@extrakt1559]

@@ondrejjepan7376 so one day off is enough for muscle recovery?

[@drjpeg]

Max! Your video edits combined with your ability to showcase Goku, Vegeta & The Rock all in one video are why we love you.

[@lexmichael2040]

I’m working out my whole body from monday to friday every after work, I’m spending 45mins to 1hour and then saturday sunday are off and I’m feeling happy about that routine

[@finiqulitso3878]

Love fullbody training as an older man with the experience of training i fell in love with fullbody training as well as compound training

[@dcrawley507]

I usually do chest, shoulders and triceps on one day then back, biceps and legs the next that way I can train muscle groups twice a week

[@michaelh9251]

Yup also what I suggest is have a heavy day that week and a higher rep or more volume medium weight on the 2nd day that week you train that body part. So train 1 time for strength and 1 time for hypertrophy each week! This will give u the best of both worlds. Also 3 times a week do cardio for 30 mins u should be gaining mass and strength quickly as well as stay lean also keep ur diet in check plan meals simple as that do that for a year you will be a monster always doing progressive overload

[@dcrawley507]

@@michaelh9251 just started that last month lol

[@abhisheksmishra_]

*That's what a PPL are*

[@hunihotep4708]

With full body training you train everything everyday or when you hit gym. If you do the math 1 group can train muscle group twice a week another group can do full body and train everyone they hit gym this means muscles are building stronger due to you training it more frequently just saying

[@jurajjakubik6795]

Same part's set up over here. Heavy weights 4-6x reps per 1set. But instead 3x30 min. cardio i just added 10-15 min heat cardio after the workout to burn the fat even more effective plus it will save some time and also cold showers greatly improved muscle rehab. Full body 5x it's overkill for your joints it is good for athletes or you need to have veeeeery good genetic. Stay strong stay sharp.

[@deanhava4157]

When I first started out I did full body, I had massive gains, then I started to read all the rubbish out there then had bad results so went back to full body! Been doing full body for nearly 20 years now.

[@ВОЛК-ц3к]

Here is a tip for everyone! This won't work for everybody! We all have different body types. I did full training every day for 1 year and had little results.I just got leaner and lost weight.Not much progress. I did split training for 4 months and I look like I have been training for 2 years. I got bigger and looked more muscular. Don't do my mistake of just trying one thing. See what works for you by trying different workout plans and then choose! I hope you all the achieve your dream bodies as I am trying to! God bless!

[@MR.THANKMEL8TR]

Did you juice

[@senanladnonu9552]

Adrian Martinez juice?

[@paradoks7487]

What’s your split routine ?

[@ВОЛК-ц3к]

@@MR.THANKMEL8TR No.

[@ВОЛК-ц3к]

@@paradoks7487 I train 4 times a week! And 2 different routines! Routine 1= Chest,Biceps,Triceps(sometimes abs) Routine 2= Full back,Shoulders,Legs Monday=Routine 1 Tuesday=Routine 2 Wednesday= Day Off Thursday=Routine 1 Friday=Routine 2 Saturday,Sunday=Day Off! Im not sure if this will work for you but it has worked for me and my brother and my friends. My friend who had problems with muscle growth used to train full body the whole time. When he switched to this training he gained more mass in 1 month and a half! Again this is not scientific proof just personal experience!p

[@awarriorsrage6489]

Training legs puts your heart and circulatory system under immense strain. Training legs every day will cause your circulatory system to adapt due to the increased need for blood to fill, feed, repair such large muscles so far from the heart on such a consistent basis. Biggest benefit is that the better your heart handles your legs by default it will handle every other muscle that much better. Funny nothing was said about that from these scientists.

[@k311ydcart3r]

I know this is an old comment, but it would help to provide a source to these claims.

[@awarriorsrage6489]

@@k311ydcart3r would it help Karen? ... I mean Kelly. Who the fuck asks for source material on a KZbin comment. Find it yourself. I have spent the better part of 10 years reading about this shit having been an athlete since 5 years old and really don't feel like going through the 1000s of pieces of material just to satisfy you. And I see this video hasnt posted source material under their video go bother them lol

[@infiniteg7852]

But you’re not doing High Volume for Legs Every day … smh

[@TrishCanyon8]

Thanks for all the research. I'm working out full body everyday, spreading it out throughout the day, at home mostly. I usually do just one set. I'm 71 and have been working out with body weight, an 18lb kettlebell and a couple of 10lb dumbells for 6 months. I really am not sure what I'm doing but I'm definitely getting stronger.

[@lilchef2930]

How does your body feel at age 71? I’m 19 and rly take weight training seriously

[@lani_plays]

I do upper body for one day and lower body for one day. And whole body for one day, as long as you switch your techniques and level of intensity and have good nutrition and good sleep with consistency, You’ll be fine!

[@rael4847]

I did full body everyday for a year and I ran a minimum of 5 miles a day. On some days I wouldn't workout instead I will run at a max of 8-10 miles. I got great results without no problems.

[@TriniGirlNatural]

Thank you. Full body leads to less DOMs which makes people think it isn't as good. But the results are there

[@ryanrosser8520]

Squats, dead lift, bent over rows over hand and under hand, bench, incline, flat, decline. Once a week I do that routine. What's your favorite routine?

[@Simpleburger1968]

I always try to make sure that however long my workouts may be, everything gets a workout !

[@andresaguirre8126]

I have been working out in this manner for so many years and it works so well. I feel great and gains gains gains.

[@MestizoMentality]

My favorite split is a PUSH/PULL routine 4 days a week *Mon/Push- quads, calves, chest, delts, tris *Tues/Pull- hams, glutes, back, rear delts, bis *Thurs/Push *Fri/Pull. Mon & Tues are lower volume for strength & Thurs & Fri higher volume supersets. Weds, Sat, & Sun i’ll usually do cardio &/or accessory work. I started doing this years ago without any real scientific research, but gave it a go. It ended up working out really well for me. I had better growth than I had in a long time, and recovered way faster. I hated annihilating my legs and not being able to walk 3-4 days. This helped me not hate leg days and be more consistent overall.

[@rickrosler]

I do full body workouts 3x per week. It works well for me. I got back in the gym about 5 years ago at age 48. At the beginning I did a classic bro split which worked great. But as I gained consistency and learned what I was doing it seemed I needed something else. As an older lifter I felt the bro split left me too exhausted for that days muscle group. It also felt like I was waiting too long to get back to that specific muscle. So for me the full body just made training style just made sense. I have a couple questions about the free workouts though: 1. Why no deadlifts? 2. Why do you have use machines in this plan? We need a example plan that uses barbells, dumbbells, and maybe some resistance bands. Working out in a home gym fits perfectly with total body because it saves time. Thanks for your content. Keep up the great work!

[@infiniteg7852]

What’s your Full Body routine look like ?

[@Mully6]

I’ve been doing full body workouts for about 6 months now. 6 days a week. Most of my sets are relatively light weight with reps of 15. I’m absolutely loving it and the results.

[@didiknitter2664]

8:25 HOW IS IT POSSIBLE TO SHAVE BETWEEN SETS WITHIN 1 MINUTE ?!

[@SanjayVerma-fu6zw]

Underrated comment bro

[@manoo422]

Havent you ever done bicep tricep super sets? You only need minimum rest between set as you are using apposing muscles....

[@torstent8979]

More impressive how he grew his beard back within another minute. I need 3 days for such a beard. ^^

[@zadh]

5 reasons to shave everyday or why your beard is killing your gains

[@torstent8979]

@@zadh in fact, you are minimum 80% stronger with a decent beard. Gives you the strength of the vikings. ;-)

[@solidus818]

Full body worked for me. Thank you Leroy Colbert.

[@nostalgiagamesNC]

Thank you again for this information. I was asking around if I should try to beat my previous workouts volume every time. And you just told me. I love how everything you say is backed by a study, and you're shredded so it's not like the overweight people telling you what to eat. You clearly know what you're talking about. Always love watching these videos and obtaining more information. Full body workout it is.

[@adamhesse2586]

Brilliant and comprehensive video! I always train full-body. Once a day when I'm able to. After a while every other day began to benefit me more so I kept up with that.

[@vishramam]

I tried full body every day and it killed me almost. Body didn’t get time to repair and replenish. So the aches and pain were killing. Don’t do all the 5 compound exercises everyday. It will result in muscle catabolism

[@sean.momentum]

You were doing it everyday!? That's a lot!

[@QueenKristoff]

Ive learned that break days are key so your muscles have time to heal.

[@jayone150]

muscles need time to repair

[@hvafaenskaljeghete1800]

Do it 3-4days per week

[@fatherleo4603]

You're not suppose to train hard really. Lift no more than 80% of your ORM. And don't go over 3 sets. 3 sets a day for 5-6 days a week equals 15-18 sets which gives you the volume you need.

[@robertmcdowell8367]

three times a week is all I can handle. I'm 77 and a 10th degree in Kenpo, which I also practice and teach to adults, so my body needs time to recover. So five times a week would not be good for my body, more like three times a week seems to work good for me. Thanks. Sifu

[@Gigatheologian]

Wow legend

[@jeffreywalker4133]

I have been doing 5 days a week whole body for a year, making steady progress. I have been working out for over 50 years, so needless to say, it takes more volume and specificity for me to make gains. Except for compound movements, I usually do drop sets with each exercise, and do one to two exercises per body part per day. But I do different exercises per body part on other days. It does seem to work. On weekends I do sprints, both in running and biking, and a couple of accessory muscle exercises. But on the weekdays, I still train forearms and calves every day. It goes like this: core, then quads and hamstrings, then calves, then forearms, then chest, then back, then shoulders, then biceps, then triceps. Takes about 50 minutes per routine. And I have a complete home gym, which is a huge advantage as I can set up the whole workout prior, by arranging the machines, racks, benches, dumbbells, barbells in advance.

[@wonderwhy5824]

Thanks so so much for the info and the pdf!! Starting this today!!

[@jamesford6431]

For the last 4 days I started a full body workout as mini circuits, feeling good 💪🏼👍🏼

[@OGGOAT23]

Man this is a such a great channel thank you.

[@Mustafa70116]

I do this and I don't exceed 2-3 sets per exercise. I target 3-6 workouts per week. Some weeks I do more, some weeks less but it helps with consistency

[@Ljnd404]

This is EXACTLY what I do. I do 3-6 a week depending on the week and 2-3 sets per exercise. Lol. That’s wild. I just love training full body everyday. I’ve always been into athletics as a heavy set guy but this program got me looking way better than anything I’ve tried. It’s also very joint friendly. I think they need to talk about that too. I do push-ups, Trx inverted row, heavy as hell Viking bar landmine presses, reeves trap bar deadlifts, reeves trap bar farmers walls, Deadhangs

[@maysoonalghaslan4639]

Just wanted to share my experience on this. Working out full body for most days of the week and resting whenever MY BODY tells me to rest is the best. I have tried split training like leg day, and chest day, which was overwhelming with scanty results. Surprisingly this made me feel much pain and had to rest for 3-4 days! Not to mention how frustrating this made me which lead to further lower motivation and results. My muscles are so much better with full body workouts and the results are tremendous. I actually even workout my full body+ paying more focus and attention each day to certain muscle groups which lead me to greater results. Please listen to you body. Rest when you feel you need it and push to your OWN limits.

[@zoom9897]

This just changed the way I understood weight training

[@ReaIistik]

I’ve been doing full body 5-6 days a week for the last month and half. While eating good of course, I’ve burned fat and toned up quite a bit. I’m a fan.

[@integrationofmanandmachine4714]

Thats so good how is it going bro

[@ReaIistik]

@@integrationofmanandmachine4714 I have since fallen off the wagon a little since then due to work and kids but I still swear by the Full body workouts. It’s given me my best physique.

[@adamcolon4554]

Thank you for that, starting a new regimen tomorrow morning at 3am!🤙🏼💯💥🔥

[@ImogenShade]

3am!?😳 I barley wake at 4am for work! Your highly motivated, hoped it worked out well.☺️

[@John.Quiterio]

you know... the more i watch your channel the more ive been realizing that i've actually been doing things right.. it feels good that I'm not the only one who thought full body workouts 5 days a week is a really good workout routine

[@hovareq6044]

And how much time takes the whole workout? (+/-)

[@vijaykumarwali7509]

Whoa.. Vidyut jamwal 😍

[@harpreetsingh-ih4wc]

Was there Siddharth Malhotra also?

[@chinnidiwakar]

There is also faran akthar i guess, from bhag Milkha bhag

[@Nabneet1507]

There was Kunal Khemu also (from Malang) and Ram Charan (from Dhruva).

[@expat-101]

I did full body workouts every other day and got amazing results.

[@drivenchy]

Ill try it out

[@rufust.firefly6810]

As a natural lifter you are always balancing you're aims, volume and recovery capability. Volume and frequency will - naturaly- have to decrease with age and growing responsibilities. Full Body gives so much - to solely switch the emphasis each workout from upper to lower body should help recovery as well as gains. 2-3 days per week. Even if I cut down to 2-3 sets per exercise (pyramid) and stick with a max of 2 ecercises per major body parts, I personally need 1-2 days of recovery between the workouts. Finally, it's a highly individual path.

[@ARTCHILD]

Thank you so much for the Full Body Plan... I’m going to mix it with the one I have, every other week.

[@ketanwarke]

can you share the workout plan which you have with me pls

[@milestorme2]

I’m 40 I’ve Been doing a full body routine for nearly a year with very good results with a lot less doms and really good gains in strength and size

[@politie98765432198]

But what do you do on a training day? For example your shoulder has 3 heads so do you do 3 shoulder excersises? If so how do prevent ur workout beeing like 3 hours long

[@milestorme2]

@@politie98765432198 bench press works the chest and the front head , barbell row works the back and the rear head and lateral raise works the side head 😉

[@milestorme2]

@@politie98765432198 example workout : day 1 Barbell Squat 4x4 Incline Dumbbell Press 3x8-10 Cable fly 2x15 Lying Leg Curl 3x18-20 Lat Pulldown 3x10-15 Reverse cable fly 2x15 Tri set Dumbbell Lateral raise 2x15 Incline Curl 2x15 Triceps Pressdown 2x15 Workout takes about an hour

[@modaninonderi]

How often you do this program? Everyday? Do you do cardio like walking or jogging?

[@milestorme2]

@@modaninonderi that was part of 3 day per week full body training , I do hiit in my non weight days , sprints , and rest on Sunday

[@MrTraveller.]

I do 5days a week full body w/ 3 days of cardio stepping machine while shadow boxing 🥊 for 45min. Other 2 days I do abs/core focus. ( I do abs daily in my full body. ) I went from 94kg to 80.2kg (25% to 15.4% body fat & pants size 36 to 32 & need a belt now. That is my 1 year progress. I’m 2months into my 2nd year of workouts, do a lot more compound movements & try new exercises daily for new stimulation & growth. I eat high protein , low carbs $ Eat in a -300 to -500 calorie deficit & only eat 8 hrs a a day. I do Intermittent Fasting the other 16hrs of the day. Any tips, advice or suggestions on how to improve is welcome. Thank you & happy workouts & progress to you all. Average 38 year old 💪🏽🥊💯

[@JRM_-yq5ed]

full body is NOT meant for every day because it does not give your muscles and body an adequate rest time which is why 3x a week (Monday Wednesday and Friday is what I do) is ideal for full body workouts

[@lac2275]

10min jump rope 20 push ups 10 pullups 1min plank 10 calve raises on each leg 15 squat with bands 10 bicep curls with bands 10 overhead press with bands 10 tricep dips with a chair 30 forearm hand gripper 10 neck curls on each side with hand tension 10 trap curls with bands 6days a week.

[@benz1378]

That's a good quarantine workout if u have no weights

[@dejuanmims5912]

I'm a beginner and only starting to work out I have noticed that if I go to different exercises throughout a session I can keep my energy flowing pretty good I'm really still learning everything and doing research I appreciate the videos on this channel but what I do usually I do bicep exercises then forearms then I go to push ups to bicep and then bench press then push up again then forearms then legs to shoulders I just pick a muscle and I work each out in a session I notice my energy stays the same I switch it up I can keep my reps going shoulder to legs to forearm to chest really gets me going for high volume at end of a session I usually feel the fatigue in my body but my mind somehow pushes the most reps back to back I'm sore after really for 2 days but I rest for 3 to be safe I only doing exercises for couple months now and my strength has went up alot

[@liviyacherneva9499]

I usually work out at home, but I have decided to start going to the gym next month... So your advice and your program below will definitely save me a lot of time wandering arounf since I have not stepped foot in a gym since before the Pandemic. Wish me luck. Keep up the amazing work!

[@buysteroidshere-lowprices-6439]

Everybody wants to be a bodybuilder but don’t nobody want to lift heavy ass weights! 💪

[@aft610]

💪

[@ajinjeril3849]

Said by king Ronnie

[@chinnidiwakar]

Says the bot with steroids ad in his name.

[@buyviagrahere-medstoreonli7736]

lol

[@pastoryoda2789]

fuck lifting heavy i don't want any snap action

[@jaredschoenfeld2559]

I have been enjoying Full body HIIT and now do them 4-5 times a week.

[@gurjar6655]

Underweight people can do full body workout? My weight is 49kg and i am 18 year old.. I am going gym since 3 months..... Small changes in my bodyweight......

[@hsaccount_]

i wouldnt.. i mean, not everyday

[@abdullahimursal9228]

Nah man stick to 2 muscles group try to due super sets in them nd restat least 2 days a week i been there i gain 20 kg in 2 years bulking know am maintaining with good diet nd rest u will get wat u want 3 months is nothing bro

[@aba22125]

Eat one ingredient carbs like buckwheat, oatmeal, brown rice, etc. You don't need a lot of protein, what you NEED is glucose.

[@jarydt1d320]

@@aba22125 exactly

[@jarydt1d320]

You need more carbs at this point, during your workouts too,you sound very lean too so you need to focus on constant fueling during the day.Dont worry bout whey protein right now.I made alot of gains before I worried about protein

[@timmitchell5712]

Its always sunny! Love this channel keep it up Mac!

[@rocketeightyseven1823]

You can do the same volume per week that it would take in 5 sessions in 3 sessions. I do full body, every other day. 3 sets of the main mover-3 sets assistance work to the main lift for each body part. Barbell Bench Press-Fly, Military Press-Laterals, Squats-Leg Extension, and so on. Leroy Colbert followed full body every other day. Your joints and tendons take longer to heel..than muscles. Be careful...as you age.

[@ajazahmed3694]

Great information thanks

[@bearforce187]

Loved the info in this video, great job as always.

[@vasu9760]

Please explain in short what to do 🙏

[@treadingdiaryandmuchmore3169]

ha ha split is better

[@GrislyAtoms12]

Great info! Thank you so much. The first 3 minutes alone were extremely valuable.

[@jisupkim749]

Great contents! I am doing the full-body training 6 times per weeks, and I am sure that way of exercise is the right answer for me.

[@LastBastian]

Good luck. ...you'll need it.

[@BrianErwin]

from reading these comments, now i know who david goggins is talking about 😂

[@dush-san1612]

I do full body splits everyday and I feel amazing and it suits me, I train at home so I don't have enough equipments so it works for me.

[@biggieyorke8415]

Very informative.Plenty useful information.Just to find a way to use of them.Also incorporate them into a routine that works for me, and that I can get the benefit from consistently.

[@sean.momentum]

Team Full body here! Why? PURELY because it just get's everything done. I might not hit as many muscles or as many exercises per week as some, but I'm in it for the long term - for the rest of my life! Loved this video!

[@LL-me6so]

10 months later. How’s it going?

[@sean.momentum]

@@LL-me6so real good, strengths gone up to 100kg bench for 5 and composition change big time. I've been tracking my progress on my vlog on my channel and my ig 🤙

[@sean.momentum]

@MATIAS GONZALEZ how are you changing it up when you feel like you have plateaued?

[@ICcccreg]

Do you go into failure for every workout?

[@sean.momentum]

@@ICcccreg not every workout! There are times when you don't so you can recover

[@a_m.video.photography]

Your videos are so ccooool

[@TavinderUbhu]

Very good video on full body workout, I do 6 days upper lower split or 4-5 days full body workout a week. 🙏👍

[@TheKAYLEN101]

Bro I feel like I’m back in math class

[@ΝικόλαοςΣεργεβίδης]

I do only 2 sets to failure with the second set being a double set(reach failure recover for 15sec and fail again), per body part per day over 7 days a week so it is like 14 sets to failure per body part per week I recover pretty well between workouts, so far this is the best program I ever did since it is very easy to follow and it takes around 30-45min a day.

[@SIL1947]

What’s the results

[@himanshubisht5910]

What are the results bro

[@MotivationShorts497]

I do this because of less time but, now I came to know what I was doing. Thanks bro

[@Hanna-nh1eg]

8:08 When u see Superstar Rajinikanth🔥🔥🔥

[@mandarpagdhare2139]

Very helpful and the way you explained is really awesome.. lov it..☺☺👌👍

[@Anything-pt6qk]

Drop your full body exercise routine pls!

[@KevinStanton-c6p]

What about constant tension?

[@IlovemangaxAnime]

I do full body mon,wed,Friday, Sunday .4 days in the week. Strength gains are insane. Also having a rest between each day helps recovery for the next workout so your not overtraining.

[@siddhantbhadsavale7132]

How do you design your workout pattern, Like similar routine on 4 days or different routines on each day

[@IlovemangaxAnime]

I do similar workouts on the 4 days

[@siddhantbhadsavale7132]

@@IlovemangaxAnime Thank you so much for your reply... That was real struggle I thought we have to follow different routines on each day

[@IlovemangaxAnime]

@@siddhantbhadsavale7132 doing similar has helped me increase strength and mass

[@siddhantbhadsavale7132]

@@IlovemangaxAnime Thanks Nate I was overthinking this and couldn't arrive at a conculsion.. Now I will opt for the similar pattern itself would shuffle the exercises if needed but the pattern would be same

[@strongsick2866]

I used to do this style of training but I trained heavy as I could and I would burn out , but I think this style of training absolutely can work . I have tried every style of taining under the sun I think it all works but there is a lot of benefits to this style of training if done correctly I would not suggest going all out all the time .

[@crish9815]

Its ok to do fullbody everyday like this : mon, wed, fri : Weights. tue, thu, sat : calisthenics. Need opinions

[@EnerGee_]

CRIS H Yeah I think that’d be great, or program like that would also suit people that do other sports (for example, boxing etc, instead of calisthenics, that would help to be in great shape)

[@AG_HP7]

That sound a bit like overtraining

[@deathrager2404]

nho you need rest between your days. facts. 5 daysis not gonan give you enough rest. and will make you lose gains. why do people listen to this terrible advice

[@auhstra7964]

Your muscles need minimum a day and a half for them to regrow I suggest doing Mon Thursday and Sunday

[@kumbia3004]

I have always done hiit work outs as I do mma as well so just wanna say great great video once again 👊🏼

[@Zhello79]

For now I'm doing 3 days upper body and 3 days lower body. Since the gyms opened back up while wait a month or two before I go back to Full Body.

[@tonyvee5799]

That's what I just started doing Three uppers three lowers but I do my arms with lower body I'll do legs first and arms last I think if you do arms with upper body your arm will be fatigued at the end of your workout going to do this for about four weeks then I'll switch to a 5x5 program three times a week for about four weeks and then go back to the upper lower so the body won't adapt

[@brandontaylor7741]

Great video, very informative.

[@braderbatakph4809]

Very great info backed up by scientific evidence!💪

[@hvafaenskaljeghete1800]

Train the entire body 5 days per week? Isnt it bad to train back and legs at the same time as this can cause pain in the lower back?

[@aliceshtewi6280]

From experience I think the highest frequency that still allows fot good recovery is an upper-lower split. This way you can train every muscle group three times a week. But really I train push pull legs rest (twice every 8 days) and it's working amazing, barely recovering cause I train hard😅

[@gilbertteh5567]

Some very good findings. Keep up the good work. 👍

[@truthbetold6496]

I actually switch from full body to split and like it a lot better i am 50 btw, and training 5 days per week, back, chest, shoulders, legs and arms. Still while training like this you still hit multiple muscles each week i do higher volume on chest back and legs around 15-20 sets and less on shoulders and arms 10-12 sets.

[@fabiomarques9872]

amazing! I was seaching for this information for years because i startet looking for this stagger workout since it makes a lot of sense to me. TKX

[@adegbenroagoro5180]

What was the age groups of all these participants in the studies?I’ve been around for 55 years and definitely need days to recover

[@renaldoaggrey7060]

Thank you! Great video

[@valkyrionadapts261]

Full body training = More time to build good quality muscle.

[@rivernate6953]

nah

[@sakosako8671]

@@popcornto6032 didn't we also need rest to have gains 🧐🧐

[@pastoryoda2789]

Valkyrion Adapts not true, i love my splits

[@sakosako8671]

@@pastoryoda2789 yeah dude I also love splits I got more time to recover and has positive results for me.

[@zenefiok6243]

I can't train full body in one workout. I just feel that it doesn't support me, just decreas my whole mood . Take lots of time to hit every muscle normally (Even if I do only 4 set/ muscle , with 80% compound exercises) .and I can't even recover if I do 3 workout/week. I eat complex carbs, meats, eggs, fish, use zink and vitamine D, cottage cheese every night, and sleep well. The upper , lower body is good for me. I can recovery also but feel a bit too challenging too. I do super sets like it is mentioned in the video

[@mustafacoskun87]

you are the best trainer i know man !! very useful info again, as usual..!

[@RonniethekingColenan77799]

On school days I wake up half past 6 I train sit ups Push ups Shoulders Back Biceps 💪 💪 💪 Core

[@donatelladepatre5695]

Legs and butt?

[@danstafford5977]

You have no idea what a staggered set is!!!

[@alexandresimard4230]

I've been doing this for the last 3 months. Was injuried in the low back during covid shutdown while stretching or running, don't really know. But when the gym reopenned I was kinda at the noob level (except for the muscle memory). my trainining was bench or incline bench, only barbell cause getting in position with dumbell hurt my back. Squats, not a lot of weight here because of low back but I worked on technique and having low back injury let you know if you're doing it right! OHP(or any variation),any kind of row/pull-up and even some lat pulldown from time to time(row still work better for me). Biceps curl variation superset with triceps(I used mostly cable rope and dips because they work the best for me). All was done with 10rep/6 sets(move up when you can do all the 10reps, optimal range is between 7-10reps). 1 with the bar or low weight then half the working weight then 4 working sets, 5 days a week. Like the video said, it worked amazing for me, Last 2 weeks I switched to a 5 days bro split with only 6 reps and 2 working sets. Never been this strong, I now bench press 220lbs 5 times, probably next week i'll be able to do my 6 and move up. OHP is done with 130lbs wich is insane! It stress my muscle in another way and that's why i switched, I wanted to experiment with higher intensity. But overall this video is 100% legit by my experience, even for a beginner just use lower weight and listen to your body!

[@georgelee99]

6 sets for exercises? too much.

[@alexmelamud9750]

Love these videos. Thanks

[@bentmercer]

Been doing high volume PPL split, love it but think a change would be good. Will try abbreviated full body for a while, did this in the past and it worked very well. Good to change things up sometimes.

[@ggonzalez435]

I like what you said. I'm gonna look into it

[@eivindgjengstjohansen9625]

High volume is bad for nattys or?

[@pinclaudio]

I do 3 pair of exercises in back to back. 2 sets each during week days and 1 set on weekends, just stop 1-2 reps before tecnical failure and you can do it 365 days per year. The exercises i do are: dumbbell pushups (put them wide at 45° and touch floor with chest), pullups, lateral raises, dumbell rows, abs and squats. 1m30s rest between sets and 3min between couples.

[@TheMelancholicTigah]

Yeah I gotta start doing full body with all this time I've on my hands now Instead of doing splits. I think this will be my daily routine challenge for myself indeedy.

[@sirgreetv1054]

As always your videos are the best. You explain it well and so reliable.. God bless always bro.

[@ethankelso748]

I do the arnold split and I do each muslce group twice per week. I do 3 sets per excersize with reps of 12,10, and 8. Its pervect for me but you also gotta eat right, ive been seeing huge gains.

[@sean.momentum]

You're right on At the end of the day it's what works with each person's lifestyle -isnt it?

[@ethankelso748]

@@sean.momentum yes, absolutely

[@sean.momentum]

@@ethankelso748 I used to train like what you said but with life changing (uni life to now a business owner) I can’t train optimal like what this might say But I train optimal to what time I have left between family and work; then health. The one thing I can say is; I didn’t just give up on my health completely; still 4 x a week consistent and strong 💪

[@sean.momentum]

@@ethankelso748 hope you’re going well too ! 💪💪💪

[@ethankelso748]

@@sean.momentum thanks! its going great for me. getting excersize is super healthy and important so i always try to find time for it. i also enjoy it.

[@tito421788]

Yo this makes absolute sense, good stuff dude.

[@deathrager2404]

this makes NO sense. your body needs rest. if you dont rest, you lose gains and end up having physical problems. good stuff? lol you must be a fan of jeff cavalier.

[@tito421788]

@@deathrager2404 So your going against science, yea okay! Next you'll say is that squats don't help with legs. GTFOH!

[@senanladnonu9552]

Alex Diaz you need to rest

[@rolfdrechsel7607]

I'd really like to try the full body workouts. I would do the full body routine during the morning, but I got basketball training in the evening. Does that interfere too much with the recovery or is it still a good option?

[@tonythebabyface5563]

I used to play basketball with friends before summer, but i never put basketball and lifting the same day, and sometimes I used to go for basketball the next day after lifting, and guess what, I was missing shots I had bad rebounds I didnt had enough energy to keep up. Main problem is you damage legs and shoulders while playing basket and if you already had them in the split the day before its hurts as hell. Am 30 years old and my diet was rich for my bodyweight. You can Give it a try but probably its not a good idea. I hope I helped you with my experience...Good luck!

[@shapemyers3387]

One more thing...when I say mimic NBA workouts...I don't mean to simply try to jump into something that they have built up to..over years of training. Use a gradual approach. Arnold Schwarzenegger used this approach when he began, by emulating what Reg Park did...which helped put him on the right track with his goals. If Michael Jordan trained 5 x 10 on bench and then ran 5 miles daily...try 3 x 10 and run 2 miles daily...or something to that effect.

[@michaellepis5384]

I’d say split until out of ball season

[@lynagno5013]

Thanks men, more video to coming from you