Pros & Cons of 3 Day, Full Body Training Splits for Muscle Growth

🤝PATREON (1-on-1 MESSAGING + DISCORD):

📝COACHING / CONSULTATIONS:
book . angeletti @ gmail . com

🤖CHEST HAIR GANG DISCORD: join via Patreon or channel membership ($5 tier)

🦅CHANNEL MEMBERSHIP:

Certain links above are for affiliate and associate programs with participating companies. As such, I earn from qualifying purchases.
Chest up, shoulders back. All aboard the Gain Train!
—REVIVAL Fitness—

full body training. 5x5 results. 5x5 training for beginners. bodybuilding novice program. 3x5 vs 5x5. linear progression. your noob gains are running out. now what? starting strength. madcows 5x5. stronglifts 5x5. 5/3/1. best programs for building muscle. ice cream fitness 5x5. jason blaha 5x5. 3 day split. 3 day workout program. 3 day powerlifting program. best beginner lifting program. matt ogus. jeff nippard. mark rippetoe. jeremy ethier. greg doucette. athlean x. alan thrall. build muscle. full body training split. full body training explained.

#3DaySplit #FullBodyWorkout #REVIVALFitness

[jmcadoesvids]

"Even though you and i know your entire life revolves around the gym"...lol...i am feeling attacked

[JP]

Very good Matt and you hit all the key points. I've done the full body thing many times. The problem I've always run into is eventually you're not able to do enough sets to stimulate growth... after 90 minutes, you're wiped out. Also, since the # of sets are limited, you have to put max effort into each and every set... that could get you injured, especially if the next muscle group you're training is not warm up properly.

Age is always major factor. A 20 year old can do a lot more work and recover much quicker than ppl over 40. Right now I favor less frequency/more volume because it reduces the need for more gym visits.

[nicoconcepcion]

I currently do Full-body 3× as an advanced lifter, and I can say that each individual workout is indeed tough AF, assuming you truly do push the sets close enough to failiure, plus each workout session is indeed pretty long, easily 2× the length of regular workouts. But the trade-off, at least for me is that you're only in the gym 3× a week, giving you 4 full days of recovery in-between workout days. As far as the fatigue is concerned, I've been experimenting on body part ordering and find that doing your pushes at the beginning, accessories(arms, delts, traps isolations, etc) at the middle, and deadlifts, back and legs right at the end seems to work best. That's 'cause doing pulls and legs early in a FB routine absolutely will drain the hell out of you, inhibiting performance in the smaller stuff. Also, you can simply just do the smaller isolation stuff on separate workouts and/or off days anyway, so just in case you do skip them or are unable to do them intensively enough, you still got options.
Plus, varying the rep ranges per workout is a great idea: one day, lift heavy on big compounds for more intensity; next do more high reps/isolations for volume; finally do a mixture of both/somewhere in-between. It'll keep things fresh and keep your joints and overall system from frying.
Overall, I do understand why some people switch from full-body to upper-lowers, PPL etc, but that doesn't mean you can't make great gains sticking/switching to FB either. You just gotta know how to tweak it a bit to your advantage.
Cheers master MK! Keep up the good work and putting J. Cav. and G. Shred in their place!

[JoeyCentral]

I agree that full body is a good beginner program and I really wish that I did this instead of the Athlean-X programs that I did which ultimately turned out to be a waste of time. The only thing I don't like about fully body is the amount of time it takes to complete each session. I personally like the upper lower split better since one extra day in the gym isn't too bad and the fact that each workout only takes about an hour and a half is quite nice. That is what I've been doing for the past month and a half and I've been quite satisfied with my progress.

[hydraxc]

In my opinion, 3x full body is awesome. I'm almost 4 months in, and gaining strength and muscle. Progressive overload can keep that alive forever.

[craigpage]

I’ve been doing a 3 day FB for quite a while. Recently I jump started my progress on gains on it by incorporating rest pause sets and eating properly (no more damn mainGaining). However, I am looking to switch to possibly a modified PPL split (longer than 7 day week) or something similar. Looking forward to your coming vids.

[noticemesenpai]

dammmm you gained so much since this video

[chrisbabbz]

I found having a week off helped getting through some plateus.

[KitchenFSink]

5x5 three week results:
I just came back from the gym. On 1st of June 2022. I went to the gym for the first time and measured my 1RM for:
Squat 90kg, Bench 60kg, Row 62.5kg, Dead 90kg conv. OH 40kg, Curl 30kg.
About 3 weeks later (skipped one week of training, so 2.) today, on June 24th, I measured again and: Squat 100 (+10), Bench 70 (+10), Row 75 (+12.5), Dead 125 !trapbar! (+35), OH 52.5 (+12.5), Curl 45 (+15)
Bodyweight from 69kg to 72kg.
TL:DR THIS SHIT WORKS

[PeculiarUncle]

My program is this: Sunday: OHP 5x5 + Back Squat 5x5, Wednesday: Bench Press 5x5 + Deadlift 1x5. OHP = 132lbs, Back Squat = 220lbs, Bench Press = 176lbs, Deadlift = 330lbs. I can only lift from Sunday Night to Wednesday due to my work schedule. I have four consecutive days to train, I'm afraid adding one more day might hurt my recovery but I think three days in between programs is a bit much. Is there a way for me to add an exercise/volume without impacting my recovery?

[burritodog]

i remember alphadestiny saying he does 2x a week full body. two, intense, long workouts a week and you got good time to recover in between.

[Roflmao]

Is this why I snapped my low back up? I’ve been increasing the weight on zombie front squat +30 pounds for the past month straight starting from 225 working up to 255 before my low back just ‘popped’. Full body every other day so 3-4 times a week including a bunch other axial overloading stressors I wasn’t even aware of until I saw your video (OHP, DL, cleans, push presses, standing dumbbell presses).

[MegaZamania]

Great vid Revival!
So I'm planning on doing a 4 day a week full body program where I focus on the main lifts and getting my strength numbers up. I was just wondering would having a 4th a day where I just do calisthenics be to much strain and ruin recovery? The plan would be:
Mon. Full body weights
Wed: Full body weights
Friday Full body weights
Saturday Full body Calisthenics

[simonh]

Gunna try full body someday just for the craic

[MiketheNerdRanger]

"Even though you and I know you're entire life revolves around the gym." I *wish;* right now it revolves around the fridge 🤣

[Transatlanticism]

Fyi this is not just for beginners! Been on this for years while i see others do all this other crap in the gym and they look the same yearin year out!

[iridescent]

I do full body now and as the weight gets heavier on things like squats I’m getting more fatigue on my other lifts like bench press. Is that a sign to do split days instead?

[AK_.]

Basically I currently do a hybrid type of spilt, Upper (day 1), Lower (day 2) and Full Body (day 3). I like this.

[DilsJourney]

Great video bro, do you do Upper lower split?

[averagejoester]

I keep hearing the same thing that "you can't train to many sets with full body because it will take up all of your time".
Is that the only downfall? Time? Lol