Full body workouts are good.

[Wallenberg]

Jfl at new gymgoers who think they need "advanced" splits when real legends used to train with FBW.

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[Deleted member 6403]

What's better? Does ppl mog fbw?

 

[Wallenberg]

What's better? Does ppl mog fbw?

Some people claim that for beginners full body workout 3-4 times a week is the best because beginners can train with high frequency. @MaherGOAT and @AlexAP know more than I do.

 

[blueeyeswhitedrgon]

No one here knows about lifting

 

[Deleted member 6403]

Some people claim that for beginners full body workout 3-4 times a week is the best because beginners can train with high frequency. @MaherGOAT and @AlexAP know more than I do.

Not a beginner tho

 

[turkproducer]

idk how to motivate myself to workout

i’m literally fat at 20% bf and i’m wasting my body building genetics. it’s over i’m looksminned to fuck

 

[Wallenberg]

idk how to motivate myself to workout

i’m literally fat at 20% bf and i’m wasting my body building genetics. it’s over i’m looksminned to fuck

Lifting is fun. Seeing your lifts go up and you looking better every week is nice.

 

[turkproducer]

Lifting is fun. Seeing your lifts go up and you looking better every week is nice.

lmao. I only leave my bed to get high rn, i’m on giga rotting mode

i lost weight walking but struggled to get below 18% bf.

 

[sorrowfulsad]

sure are

 

[pizza]

it seems that the lactic acid of big muscles is accumulating and when you pass it to another muscular group (principally small groups) it burns as hell (and make a good pump too)

 

[Deleted member 5185]

To address the points made in the article OP linked:

1. Full body training is very effective at bringing up weak body parts because you can hit them first three times a week.

Not entirely sure what the logic behind this is. Training a muscle group two times a week is optimal in terms of maximizing protein synthesis. More than that will induce more fatigue, and while likely make you stronger, as strength is technique dependent (more practice = more strength), it will not make you gain any more muscle. On the contrary, reduced recovery and overall lower volume on the muscle group will likely mean less gains.

2. While Arnold was known for split routines later in his training, he started his career on with full-body workouts and still recommends it for new trainees.

Arnolds subjective beliefs on what is good and what isn't, isn't actually a very convincing argument.

3. Bodybuilding legend Leroy Colbert was very adamant about full-body training and said he never trained productively any other way.

Again, completely subjective.

Vince Gironda's full body routines used a novel progression. Instead of simply adding more weight to the bar, you reduce rest times.

This is an acceptable way of progressing, but it can be utilized no matter what training split you use.

In general, I advice avoiding listening to the subjective ramblings of a site that needs to come up with new content to stay relevant. Meme programs from different people over the years is typical of such sites. The reality is that research shows us what matters for strength training:

- Intense enough training (2-4 reps in reserve per set)
- Enough total weekly volume (varies from muscle group to muscle group)
- Progressive overload, either via more weight, more reps per set, more total volume, or as mentioned less rest in between sets
- High enough frequency (1 is fine, 2 is probably optimal, 3 is fine)

The main issue when it comes to full body is that it is very difficult to actually hit each muscle group fully without spending all day in the gym. As such, if you insist on doing a full body routine / split, you should do something like this:



I simply advice a PPL 2x per week + a rest day or an arm day, or a bro split 4-6 days per week. The reason is that 1-2 sessions per body part per week is adequate/optimal, allows for plenty of rest for each muscle group, and allows you to get adequate volume in on each muscle group without having to spend the whole day in the gym. Its simple and its effective. Rest is important both for performance, avoiding injury and to allow optimal growth in between sessions.

With that being said, if someone for some reason has a very strong preference for a set frequency and workout setup, then by all means go for it. The most important thing is high enough frequency (minimum once a week per bodypart), enough total volume and progressive overload. If you can do that, you can do whatever the fuck you want - its all about consistency.

 

[Wallenberg]

1. Full body training is very effective at bringing up weak body parts because you can hit them first three times a week.

Not entirely sure what the logic behind this is. Training a muscle group two times a week is optimal in terms of maximizing protein synthesis. More than that will induce more fatigue, and while likely make you stronger, as strength is technique dependent (more practice = more strength), it will not make you gain any more muscle. On the contrary, reduced recovery and overall lower volume on the muscle group will likely mean less gains.

Do you think going from 3 x weekly to 2 x weekly frequency per muscle would be beneficial or at least not harmful for beginners and novice lifters if the goal is hypertrophy?

Good post btw.

 

[Deleted member 7192]

lmao. I only leave my bed to get high rn, i’m on giga rotting mode

i lost weight walking but struggled to get below 18% bf.

Force yourself, remember what I told yoi

 

[turkproducer]

Force yourself, remember what I told yoi

Ima be 4 psl after losing weight what’s the point jfl

 

[Wallenberg]

Ima be 4 psl after losing weight what’s the point jfl

Going from subhuman to average will improve your chances to get into LTR with an acceptable girl even if it doesn't make you slayer.

 

[Deleted member 7192]

Ima be 4 psl after losing weight what’s the point jfl

You're already 4 psl nigga, weight loss makes a big ass difference, I could send you before and afters if you want later

 

[Deleted member 7192]

You're already 4 psl nigga, weight loss makes a big ass difference, I could send you before and afters if you want later

There's also numerous threads here proving that but I doubt you've seen them

 

[turkproducer]

Going from subhuman to average will improve your chances to get into LTR with an acceptable girl even if it doesn't make you slayer.

lol i was joking idk my rating

but i never get rated anything remarkable, i’m not an incel but it doesn’t really matter because i’m not gl and i’m 5’9 aka it’s over

Dating is a joke as a sub 6 psl 6’0, you can call me a defeatist cuck or whatever but that’s the case

 

[turkproducer]

You're already 4 psl nigga, weight loss makes a big ass difference, I could send you before and afters if you want later

Ok show me
tbh i showed u me already lean lmao.

 

[Wallenberg]

lol i was joking idk my rating

but i never get rated anything remarkable, i’m not an incel but it doesn’t really matter because i’m not gl and i’m 5’9 aka it’s over

Dating is a joke as a sub 6 psl 6’0, you can call me a defeatist cuck or whatever but that’s the case

For LTR it's not bad. Most guys get into LTR.

Going from like 4/10 -> 6/10 will improve chances to get into LTR with a fine girl, but it won't make anyone slayer.

5'9 is good.

 

[turkproducer]

For LTR it's not bad. Most guys get into LTR.

Going from like 4/10 -> 6/10 will improve chances to get into LTR with a fine girl, but it won't make anyone slayer.

5'9 is good.

5’9 = manlet that has to compensate

I’m like a 6/10 when lean, i wont be happy without my surgeries tbh

but i’m just rotting in my room like a fsggot

 

[Wallenberg]

5’9 = manlet that has to compensate

I’m like a 6/10 when lean, i wont be happy without my surgeries tbh

but i’m just rotting in my room like a fsggot

5'9 is average in many places

 

[lutte]

5’9 = manlet that has to compensate

I’m like a 6/10 when lean, i wont be happy without my surgeries tbh

but i’m just rotting in my room like a fsggot

You told me you slay

 

[turkproducer]

You told me you slay

no i don’t. i am basically a barking truecel that gets pity sex from some becky every 3 months

 

[lutte]

no i don’t. i am basically a barking truecel that gets pity sex from some becky every 3 months

That’s called slaying

 

[turkproducer]

That’s called slaying

what a cope tbh, a slayer is someone who goes on tinder or ig and gets a slay

 

[Copeful]

5'9 is average in many places

indeed he blows it out of proportion and exaggerates how bad his height is

 

[lutte]

indeed he blows it out of proportion and exaggerates how bad his height is

Change your name back

 

[lutte]

what a cope tbh, a slayer is someone who goes on tinder or ig and gets a slay

You don’t?

 

[Copeful]

Change your name back

no it’s cringe af

 

[turkproducer]

indeed he blows it out of proportion and exaggerates how bad his height is

What a fucking cope

When u are a 4 psl subhuman height matters a lot lmao. I have countless stories of girls commenting on my height, regardless of whether they tolerated my presence or not. they still implied it was bad

 

[turkproducer]

You don’t?

nah dude, i mean i get some matches (like 20-25 in first 24 hours) which is normie status or a bit above

but they all live far and won’t travel to me. And they don’t reply or just play games and want online attention JFL

 

[Copeful]

What a fucking cope

When u are a 4 psl subhuman height matters a lot lmao. I have countless stories of girls commenting on my height, regardless of whether they tolerated my presence or not. they still implied it was bad

At 5’9, you height mog the majority of women by a decent margin
if it’s bothering you that much just wear 2 inch lifts and claim 6’
I’d kill for 5’9 barefoot, you don’t know how good you have it

 

[turkproducer]

At 5’9, you height mog the majority of women by a decent margin
if it’s bothering you that much just wear 2 inch lifts and claim 6’
I’d kill for 5’9 barefoot, you don’t know how good you have it

I appreciate if you’re shorter and want to be this height but it’s still a cope tbh lmao

Basically if you’re not 6’2-‘4, you’ll just have to compensate in huge ways

money, pheno, body, face has to be great, it’s all shit

So in reality 5’9 guy is almost as much of a normie incel as a 5’6 guy

 

[lutte]

nah dude, i mean i get some matches (like 20-25 in first 24 hours) which is normie status or a bit above

but they all live far and won’t travel to me. And they don’t reply or just play games and want online attention JFL

Ok chad

 

[turkproducer]

Ok chad

I’m not Portuguese keep coping

 

[lutte]

I appreciate if you’re shorter and want to be this height but it’s still a cope tbh lmao

Basically if you’re not 6’2-‘4, you’ll just have to compensate in huge ways

money, pheno, body, face has to be great, it’s all shit

So in reality 5’9 guy is almost as much of a normie incel as a 5’6 guy

Why do you call yourself incel? You told me your slay count was 30 stacylites

 

[turkproducer]

Why do you call yourself incel? You told me your slay count was 30 stacylites

keep coping sven i saw you post your ethnic stacy slays from tinder on here

jbw always win

 

[lutte]

keep coping sven i saw you post your ethnic stacy slays from tinder on here

jbw always win

Yeah ”slaying” though cyberspace
I’m incel

 

[turkproducer]

Yeah ”slaying” though cyberspace
I’m incel

I thought you posted a pic with you and some ethnic girl before lol

Brutal. Tinder is brutal, girls don’t reply and it’s just for attention

Unless ur a chad ofc

 

[Deleted member 5185]

Do you think going from 3 x weekly to 2 x weekly frequency per muscle would be beneficial or at least not harmful for beginners and novice lifters if the goal is hypertrophy?

Good post btw.

Anything from 1-3 in terms of frequency is acceptable, where I would say 2 is preferable to both 3 and 1, and 1 is preferable to 3 - unless we are talking about complete and total beginners. If a lifter is within his first month of training, I think full body 2-3 times a week is good simply because they have to learn the basic movement patterns and get acquainted with using their muscles. Assuming a lifter has lifted before and / or is past this stage, I'd say 1 or 2 is preferable. 2 being strictly optimal, 1 being less optimal but likely less likely to cause any overuse injuries.

As previously stated, the issue with 3x per week is that it doesn't give any benefits in terms of hypertrophy, only strength as it increases skill. The backside is higher injury risk and harder to program around it. So as a general rule, 1-2 times per week per muscle group.