Studies show that when you lift weights your rates of muscle protein synthesis are raised for about 36 hours. This is what leads to muscle growth and increased strength.
In other words, your body is building muscle for 36 hours after each time you hit the gym.
When you do a full body routine you’re raising these rates of muscle protein synthesis for your entire body 3 times per week. When you do a split routine, you’re only raising the rates of muscle protein synthesis for each muscle group once or twice per week. Simple math tells us that 3 is greater than 1 (or 2).
So, have tried It Veeky Forums? What are your opinions?
Mason Miller
Full body 3 times a week is much more effective than doing a stupid split
Ayden Mitchell
Considering this as my new routine:
Day A: Squat 5x5 OHP 5x5 Pullups
Day B: Deadlift 5x5 Bench 5x5 BB Row 5x5
Week 1: AxBxA Week 2: BxAxB
Keeping these workouts minimalistic because I'm going back into training muay thai (twice a week) What do you guys think?
Sebastian Williams
Is doing Overhead Press, Bench Press, Squat, Deadlift and Barbell Row a full body workout?
Jace Stewart
i think that doing the big compound movement is more than enough
my actual routine
Squat weighted pull up deadlift bench press over head press weighted dips
5 sets for each, 6-10 reps, every other day
Samuel Gutierrez
Alot of studies also have been showing minimal gains training 3 days a week vs 2 days a week beyond a few body parts, with that being said because I wanted to do more conditioning as Im cutting, I'm doing a 3 day a week fullbody routine out of the 531 forever book.
You can switch bench & ohp but im doing a more squat/shoulder focus atm because my squat is shit and i want to build better shoulders.
I also do light conditioning 3 days a week and hard conditioning 3 days a week
Luis Kelly
Thats 5 reps per set, for 5 sets correct?
Carson Jenkins
yes Thing is, I'd be expected to do pushups and other bodyweight exercises as warmup for muay thai anyway. I don't wanna burn myself out, so I honestly think keeping my gym routine as minimalist as that should be the way to go.
expecting massive core-gains
Owen Thomas
Yeah full body is superior. Bro splits are full retard and ppl is a meme.
Jeremiah Fisher
Guise what if I work out full body six times a week?
Zachary Reyes
Anyone has a good full body concurrent routine? For intermediates.
I'm not roiding, I just have too much free time...
Jason Parker
He's saying you need recovery time between full body workouts, you can't just workout everyday
Bentley Hernandez
This isn't true. I do 5x5 squats with 75% or greater monday, as well as snatch singles, pendlay rows(3x5), t bar rows(to failure), and pull ups(to failure)
Tuesday I do clean and jerk singles, OHP 3x5, dips, incline press
Wednesday I do 5x3 front squats with 75% or more Snatch complex More pulling work similar to monday
Thursday clean complex, bench press 5x5, more push work
Friday 5RM back squat, snatch singles, pull work
Saturday clean and jerk singles, push work,
Sunday off
I make gains just fine Squat 410lbs Bench 280lbs Deadlift 475ishlbs Clean and jerk 275 Snatch 195
Connor Garcia
Full body 4x per week master race reporting in.
John Turner
Its so hard to tell after new year that a post is serious or trolling.
Ian Phillips
So Veeky Forums I plan on going to the three times a week and doing this Squat 5x4 Deadlift 5x4 Benchpress 5x4 Pullups 5x4 Dips 5x4
Should I add anything to hit a muscle group I'm forgetting?
William Mitchell
NOTHING has had a bigger effect on my body than heavy pull-ups and heavy dips. shit activates chest, back, triceps, shoulders, lats, traps, abs...
I couldn`t believe the effetct pull-ups had on my abs. I had no idea how much activation you had on your core from doing high-rep, heavy pull-ups.
if i had to choose two exercises for the rest of my life those would be it. tris, chest, back, lats and abs would stay great.
cardio is great to melt fat off, but it`s long, repetitive work. 15 minutes of weighted dips and pull-ups 3 times a week and you could still gain muscle.
