Training Full Body every day comes with many benefits. Discover the 5 reasons why you should consider training your whole body 5 times a week to build more muscle, strength, size, and to recover faster.
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If your routine looks something like chest and back one day, legs the next day, and arms and abs the following day then you’re following a split routine, and split training is one of the most common ways to set up a weight training routine. Even though it can be set up a number of different ways the point is always to separate training sessions in a way in which each session targets a particular body part or a group of similar body parts. While split training can be set up in a way to produce some really great results, full-body training is often forgotten about or just left out because most people think that you can’t get great results from a full-body routine. However, this couldn’t be further from the truth so today I want to explain how training your entire body every day can get you even faster results, and at the end of the video, I’ll show you exactly how to set up an amazing full-body routine for yourself starting today. So the first advantage of training full body every day is that you can get much more training volume. To put it simply training volume refers to the total amount of work you do. You can define training volume a couple in different ways but the most useful way is to base it on the number of sets you perform per muscle group. So, what’s the advantage of doing more sets. Well, beginner lifters generally can make optimal gains by doing just nine to ten sets per muscle group per week. So, they can get away with a low training frequency n which they train each muscle just once or twice per week. But if you’re more advanced, you’ll need a higher training volume to continue making optimal gains. This is due to a number of reasons, including the fact that people that are more advanced are more resistant to muscle damage and neuromuscular fatigue and they recover faster from their workouts than they used to when they were beginners. Interestingly enough, research shows a very close link between training volume and muscle growth in advanced trainees. A meta-analysis found a dose-response relationship between training volume and hypertrophy. This means the more sets the participants did, the more muscle they gained.(1) Similar results were found in an eight-week study in which participants did either one, three, or five sets per exercise. (2) And the results, once again showed that there was a dose-response relationship. Higher training volumes consistently led to more muscle growth. The researchers even concluded that “muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.”(3) So, by using a higher training frequency like you would if you were doing five full-body workouts per week, you’ll be able to do more volume per muscle, which should promote muscle growth. now, of course, training more and more doesn’t always lead to better results. In fact, there’s a point where performing too many sets can lead to overtraining where your results will start diminishing. But that’s the 2nd awesome benefit of full-body workouts, you won’t exceed what’s known as the maximum effective volume per workout. And according to The academic literature as a whole, it indicates that the maximum effective training volume is around nine sets per muscle group per workout.(4) Once you overreach that number, you’ll start to see inferior muscle growth. For example, a study on German Volume Training found that better strength and size gains were achieved by performing nine sets per muscle per workout compared to fourteen sets per muscle per workout.(5) Another study found that the optimal training volume is only five to ten sets per muscle per workout and Groups doing fifteen and twenty sets per muscle achieved inferior muscle and strength gains.(6) So the bottom line is that you don’t want to do too many sets per muscle per workout. So, the great thing about high-frequency training is that you can divide your regular training volume over more workouts, which helps prevent you from exceeding the maximum effective volume per workout threshold. So to put this into perspective, let’s say that you want to do thirty sets per muscle per week. Which by the way is a very decent training volume, but let’s use this number for illustrational purposes. Since the maximum effective volume is around nine sets per muscle group per workout, that means you would have to do at least four workouts per muscle to make sure…