Full Body 5x Per Week: Why High Frequency Training Is So Effective

More details on the new high frequency program:

This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:

- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth

Also includes:

- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references

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SOURCES:

My full interview with Menno Henselmans:

My video with Eric Helms:

MUSIC

‣ Mtbrd - When I Tell You

‣ Epidemic Sound

Filmed and edited using Final Cut Pro X and Sony A7R3 at Florida Extreme Fitness in Jacksonville, Florida.

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[sihlepapu]

My split:
Day 1: Head
Day 2: Shoulders
Day 3: Knees
Day 4: Toes
Day 5: rest
Day 6: Knees
Day 7: Toes

[brianmcg]

They say you grow when you rest. So I’ve added 7 rest days a week. Working out well.

[BusinessAndFitness]

I found this is the most optimal split for me as well. As long as you remove legs from five of the workouts.

[Aa-epgs]

I swear to God learning English is the best thing I've done in my life. I'm french and it's impossible to find this quality of information in french. Thanks for everything!

[PatrickReynoldsfit]

Jeff when you gonna drop the neck curl 1 rep max video

[mustang]

If this isn't a bro split then why is everyday arm day

[rickniu]

Im confused, bro jeff actually assigns a day to legs?

[thykingjaay]

I did this in high school and was looking like a beast after 4 months. 10 years later trying to do it again 💪

[IrvOfficial]

Here before New Years resolutioners take my bench

[ggfnsos]

Gym plan: so what muscles do you want to train today?

Jeff Nippard: yes

[ljjohnson]

Great to hear the science behind this approach. One factor not really mentioned here is how much more interesting some may find it to do a full body workout rather than focus on specific muscle groups. I've been gymming for a couple of years and attempted the more traditional 'one muscle group per-day' approach for only a week or so before completely losing interest and finding my enthusiasm for the Gym dropping. No matter how clued up and educated you are, my number 1 rule is 'Do what keeps you interested/motivated'. It may not be the very pinnacle approach, I may not achieve everything I could, but for someone looking to stay in generally good shape, the full body workout absolutely helped me achieve this. Not to mention that if (like me) you Gym after work when its busy, it allows you to base your workout around what machines/weights are actually available. Great video.

[KP-qzfy]

I've been doing full body 5 to 6 times a week for over a year now and I have a 6 pack for the first time in my life. I do switch up exercises and target different areas depending on where I want to see results but I've been doing full body for a while now and it's given me amazing results

[nullvektor]

Legs 5 days a week? The Anti-Brosplit.

[PatrickKusebauch]

There is one more under-appreciated advantage to this split. It is great for athletes as well. Since you do not over-exert any of your muscles on any given day, you are fully able to go to your technique training for your sport and actually able to train the sport not being hindered by the fact that any one muscle group is done for the day.

[kubel]

I was always told that training the same body part each day would destroy muscle gain. But then I noticed that hard working construction workers are usually very big. They lift and work hard each day and they use the same muscle groups.

[leahchristine_yt]

The quality of your videos are absolutely insane. I’ve never seen something so well researched, scripted, and edited for a YouTube video. Damn, this is awesome.

[mitchellmyers]

This is one of the best, most professional, and informative channels on youtube, in any category. Keep it up.

[kevinalrigieri]

I've been doing this for about 8 months now. I'd classify myself as a novice lifter... but so far I've been able to boost my 1RM on bench from 115 to 205... and my squat 1RM from 135 to 250... finally my deadlift from 205 to 315. And honestly, for the past 4 months, there's almost never been a day I've been sore. All my reps are still slowly increasing by the day. Its a good program.

Also to mention: I'm a bigger guy... grew up weighing 220lbs (25% fat). Now after the past 8 months I'm still 220lbs but I look NOTHING like I did... not sure my fat % but I almost want to say I half'd it.

[grellis]

Full body workouts are the only way I don't get bored. You can also use your time more efficiently, for example doing combination sets which alternate between upper body, core and legs. I suspect this is not going to give you an optimal muscle gains but if you do it nearly every day, you will get fit and in shape.

[SteveFit]

This is the time of year I’m glad I have my home gym!