Full body 3 times a week is the best option for people who are natty.

[DarkOmen]

5 days bro splits aren't that good to grow mass and size. Every split who only makes you work your muscle once a week will never be enough. You need to hit every muscle at least twice a week to see some gains if you're natty.

Also most people have a life outside of the gym and they can't necessarily have 5 workouts in a week (Yes some of us work, go to school, have gfs and family to take care of). So a full body 3x a week is a realistic approach.

Also if you have time for 4 workouts per week I suggest: upper/lower/rest/upper/lower/rest/rest.

Been juggling between 3x full body and 4 day upper/lower split for the past 3 years and still managed to make gains, even through medschool.

[S13HATCHY]

would rather push-pull twice a week

[DarkOmen]

would rather push-pull twice a week

Legs not even once.

[Domina8r]

LOL @ working a muscle more than once a week if your not on gear.

also lol @ working the same muscle 3 x a week,

brb do squats properly ATG for reps, and you wont be ready to squat again for another week.

brb do deadlifts properly and you wont be doing back again in 2 days.

[LiverpoolFC1993]

Won't full body workouts take like 2 hours to do properly tho?

[Amillion]

aren't you the cardiobrah? I currently do upper/legs/upper/legs/upper split. It's pretty good except I skip legs often.

[grant_mckinnon]

brb do squats properly ATG for reps, and you wont be ready to squat again for another week.

squat 2x week crew checkin in

im never gonna make it

[BongoBanger]

LOL @ working a muscle more than once a week if your not on gear.

also lol @ working the same muscle 3 x a week,

brb do squats properly ATG for reps, and you wont be ready to squat again for another week.

brb do deadlifts properly and you wont be doing back again in 2 days.

lol at this.

[DarkOmen]

aren't you the cardiobrah? I currently do upper/legs/upper/legs/upper split. It's pretty good except I skip legs often.

I'm the cardiobrah .

See that's the problem with 5 days splits. When you miss a workout, the next time you will hit that muscle will be ages lol.

[IQover100]

agree 100%

pretty much every bodybuilder used to train full body 3 times a week... the switch to splits only happened after aas became popular.

[DarkOmen]

LOL @ working a muscle more than once a week if your not on gear.

also lol @ working the same muscle 3 x a week,

brb do squats properly ATG for reps, and you wont be ready to squat again for another week.

brb do deadlifts properly and you wont be doing back again in 2 days.

[FatEars]

Won't full body workouts take like 2 hours to do properly tho?

You don't do the same volume for every body part as you usually would on a split
Only a few exercises per body part


I've been on full body 3x a week for a few months now and honestly seeing the best gains I've had on any other program

[chourdakis]

5 days bro splits aren't that good to grow mass and size. Every split who only makes you work your muscle once a week will never be enough. You need to hit every muscle at least twice a week to see some gains if you're natty.

Also most people have a life outside of the gym and they can't necessarily have 5 workouts in a week (Yes some of us work, go to school, have gfs and family to take care of). So a full body 3x a week is a realistic approach.

Also if you have time for 4 workouts per week I suggest: upper/lower/rest/upper/lower/rest/rest.

Been juggling between 3x full body and 4 day upper/lower split for the past 3 years and still managed to make gains, even through medschool.

brah i found out that its all trial and error..
my legs grow better with a full leg day with lots of exersices once per week
my back always grows no matter what i do(bro split,full body,upper)
chest and arms grow better with upper x2 per week
didnt see any difference at delts

[AlfaAzfuk]

i agree with op. i have the best results when i do full body as oppose to individual muscles.

[Me2014]

LOL @ working a muscle more than once a week if your not on gear.

also lol @ working the same muscle 3 x a week,

brb do squats properly ATG for reps, and you wont be ready to squat again for another week.

brb do deadlifts properly and you wont be doing back again in 2 days.

if you need a whole week just to recover from squatting then you're a pussy *******.

[Nomza]

a natty should only worry about proper sleep, nutrition and hitting each muscle group once a week, ideally lifting 4 x a week and running once a week. That's where growth is

[TreFo]

full body 3x week ------------- (once gains slow down)---------> upper/lower 2x week

[Domina8r]

if you need a whole week just to recover from squatting then you're a pussy *******.

If it takes you 2 days to recover from a leg session your a pussy ******* for not training properly

[soljah808]

post routie OPie

[DarkOmen]

If it takes you 2 days to recover from a leg session your a pussy ******* for not training properly

I destroy my legs on monday, tuesday is hard on my legs, wednesday I'm ready to hit legs again.

I do a lot of cardio, which helps me recover from my intense workouts.

[IngeKJ]

lol @ training 3x/week when you're natty. You wanna see results go atleast 5, 6 would be best

[Brahtactic]

Won't full body workouts take like 2 hours to do properly tho?

This...also when do you do cardio? Busy as well and have been thinking of doing a 3x split. Currently 2 on 1 off

[WWGlide]

Steroids give bodybuilders enhanced recovery, so logically speaking they should be the ones training muscle groups multiple times a week............. Though it's pretty obvious to me that BB's get results to some degree on just about every kind of routine you can think of

[-TheKingPin-]

If it takes you 2 days to recover from a leg session your a pussy ******* for not training properly

No one is saying blast your legs 3x a week...

If you are squatting 2-3x a week (not ridiculous volume) and are unable to recover from it then you are a *******.

[grant_mckinnon]

If it takes you 2 days to recover from a leg session your a pussy ******* for not training properly

I do alot of foam rolling and soft tissue release and stretching. Makes a massive difference to recovery and I find hitting legs twice a week is no problem, I hit them wendesday and again today (only one day between) and had no problems at all. Mind you I ussually have 3 days between and I try and regulate the weight so I do a 3 rep max one day and a 5 rep max the next.

[Jonphinguyen7]

4 day split crew checking in.

[mommaofobama]

How does a full body workout save time? It takes me a bit more than an hour for legs and 2+ hours for entire upper body depending on what I'm doing (a bit over 1 if I split it into push/pull). It's much easier to find 2h every day to workout than to find 4h on some days.

[MHannibal]

u wot m8, imo it doesn't matter what workout you're doing as long as you are making efficient use of your time since you will always spend the same amount of time in the gym whether its a 3 day full body or a 3 day split, you will still work the body parts the same amount unless you spend more time on the full body workouts than a split day then ofc you're spending more time in the gym so that defeats the argument.

[DarkOmen]

This...also when do you do cardio? Busy as well and have been thinking of doing a 3x split. Currently 2 on 1 off

I do my cardio on my rest days. Usually a 30 mins jogging 2-3 times a week. Not very long and easy to squeeze in a busy day.

[Me2014]

If it takes you 2 days to recover from a leg session your a pussy ******* for not training properly

no, you just have the conditioning of an old woman. olympic lifters squat heavy multiple times per day.

its also been proven by science that protein synthesis returns to normal 48 hours after you train.

you're a pussy. probably on cell tech. have no idea how to train hard.