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

Summary by Krater

The video evaluates the effectiveness of high-frequency full body training compared to traditional splits, discussing scientific literature, volume, recovery, and practical programming considerations for muscle hypertrophy.

From the video

Answers: Does high frequency full body training build more muscle than traditional splits?

• full body workout splits
• muscle hypertrophy
• muscle protein synthesis
• training frequency
• Norwegian Frequency Project
• training volume and intensity
• recovery and soreness

Exercises

• weighted pull-up · pull-up bar, belt · 3x
• humble row · barbell · 1x
• leg press · leg press machine · 3x
• standing calf raise · machine · 1x
• cable rope upright row · cable machine, rope · 0x
• hammer curl · dumbbells · 0x
• bench press · barbell, bench
• cable crossover · cable machine
• incline press · barbell, incline bench
• dips · dip station
• deadlift · barbell
• squat · barbell

What it concludes

• For beginners, research shows no benefit to training a muscle group more than once a week.
• For advanced trainees, the time course to elevate muscle protein synthesis decreases significantly.
• In the 15-week Norwegian Frequency Project study, the 6-day per week full-body group increased their lifts by 10% on average compared to 5% for the 3-day group, while also gaining significantly more muscle.
• A 6-week replication study by different researchers found similar strength and size gains between 3-day and 6-day per week programs when volume was equated.
• High frequency full-body training helps distribute volume to avoid wasted sets and allows higher quality sets per workout.
• High-frequency training does not impair recovery due to the repeated bout effect, which reduces soreness over time.