5 Reasons to Train Full-Body Everyday

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.

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...

[GravityTransformation]

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.

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”

3. According to the academic literature as a whole, the maximum effective training volume is around nine sets per muscle per workout:

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.:

5. Groups doing fifteen and twenty sets per muscle achieved worse muscle and strength gains:

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.”

7. One reason high-frequency training may lead to better recovery is that strength training significantly improves sleep quality:

8. Higher-frequency training also increases testosterone production, and it improves the ratio between testosterone and cortisol (the testosterone-to-cortisol ratio):

9. Performing a whole-body workout with staggered sets increases work capacity compared to doing straight sets:

10. Doing rows before bench throws increases power output:

11. Doing rows immediately after bench presses improves performance in both exercises.:

12. This study found that having high stress made a twofold difference in the rate of recovery compared to low stress:

[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.

[ront]

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.

[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!

[RADC]

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.

[v.c]

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

[deanhava]

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.

[finiqulitso]

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

[drjpeg]

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

[TrishCanyon]

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.

[lexmichael]

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

[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.

[dcrawley]

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

[rael]

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

[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!

[andresaguirre]

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

[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!

[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.

[solidus]

Full body worked for me. Thank you Leroy Colbert.