Training frequency is a hot topic in the fitness world. Many lifters debate the optimal training split for muscle growth and strength gains. Full body workouts, performed multiple times per week, offer a unique approach to training. This article explores the benefits of a full body routine performed five times a week.
A full body split allows for frequent stimulation of each muscle group. This can lead to greater protein synthesis and overall muscle growth over time. Additionally, distributing the training volume across multiple sessions can help manage fatigue and improve recovery.
Melbourne AirbnbMelbourne Airbnb where the fitness discussion took place.
Full body workouts often incorporate compound exercises, which engage multiple muscle groups simultaneously. These exercises are highly effective for building overall strength and functional fitness. They also contribute to a greater hormonal response, further promoting muscle growth.
Eric Helms at the gymEric Helms demonstrating proper form at the gym.
One potential advantage of a 5-day full body split is the ability to incorporate higher training volume without overtraining. By spreading the volume across the week, each individual workout can be less taxing, allowing for better performance and recovery.
A common concern with full body training is the potential for insufficient volume per muscle group. However, studies have shown that even relatively low volume per session, when performed frequently, can be just as effective, if not more so, than higher volume, less frequent training.
Leg press and calf raisePerforming a leg press and calf raise superset.
Another benefit of frequent training is the opportunity to practice and refine technique. With more frequent exposure to each lift, movement patterns become more ingrained, leading to improved efficiency and reduced risk of injury. This is particularly important for complex compound movements.
Flat dumbbell pressDemonstrating a flat dumbbell press.
The flexibility of a full body split is another attractive feature. It allows for adjustments based on individual needs and recovery. If a particular muscle group is feeling sore, the exercises for that group can be modified or reduced in the next workout without disrupting the overall training plan.
It’s important to note that individual responses to training frequency can vary. Factors such as training experience, recovery capacity, and individual goals should be considered when designing a program. Experimentation and careful tracking of progress are key to finding the optimal approach.
