My trainer said full body is king?

[CleanUponAisle9]

Is he right?

Better to hit chest once every 4 days, than destroy it once a week. He said all the research increases this.

Also said I eat 140 grams of protein instead of 70 which I am getting atm I'll have instant results.





I can't understand how doing 12 sets of chest in one day vs breaking it up and 6 sets Monday and Thursday 6 sets is 'better'

It felt weird squatting 4 sets and then saying "Welp that's legs done then"

[PurmaBulker1984]

House much do you currently bench king kong

[MilkforBrains]

If you have the willpower. Full body calisthenics like regular l-sits drain you you take them serious.

[Vampirelol]

training a muscle group once a week = king?

get a new trainer, yours has a brain deficiency

[WakingOp]

Splitting those 12 sets to multiple days is better yes.

This means you get more quality sets/ higher intensity. And a higher adaptation/ stress ratio.

And yes you definitely want more than 70 grams of protein unless you weigh about 75 pounds

[Hutrapper]

training a muscle group once a week = king?

get a new trainer, yours has a brain deficiency

I read it as his trainer thinks the opposite, and the op thinks blasting once a week is the way

[SuffolkPunch]

I avoid dealing in absolutes... people that do are often wrong at least some of the time

Horses for courses.

What matters is total volume per bodypart over a period of time. How you split it up is less important (within sensible bounds - which doesn't include once every 7 days BTW).

[hardyboysare]

Would I say it's king no that is a individual thing. But it's definitely a good place to start and you can get very far doing full body.

A lot better then body part splits IMO. If you think of althetic Olympic lifters they would be doing full body everyday.

Not to say it's superior but I would certainly recommend it above some of the other splits for most people.

[CommitmentRulz]

I'd certainly say hitting body part twice a week is superior to once a week.

70 gram of protein a is not enough (assuming you want to build muscle) - unless you only weigh 100 pounds.

[CleanUponAisle9]

Splitting those 12 sets to multiple days is better yes.

This means you get more quality sets/ higher intensity. And a higher adaptation/ stress ratio.

Very cool, thanks I never thought of it that way.

I thought that I am stressing my legs overall less in once of session so it isn't as good. Will come over to team full body now

[OldFartTom]

You sure you were listening correctly and your trainer wasn't saying "stop asking questions and do that for king full body program I told you" ?

[Nwlifter]

Full body can work well, depends on your program, you, recovery... loads... etc.
2x a week can work well
1x a week per muscle can work well
2/3rds of competitive bodybuilders use the old and often scoffed at 'bro split', so take that as you will
No frequency always 'rules' over any other, it's a variable just like load, volume, intensity, etc. Make it match the others.

--------------------------------------------------------------
How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency.
Schoenfeld BJ1, Grgic J2, Krieger J3.
Author information

1
a Department of Health Sciences , Lehman College , Bronx , NY , USA.
2
b Institute for Health and Sport (IHES) , Victoria University , Melbourne , Australia.
3
c Weightology, LLC , Redmond , WA , USA.

Abstract

Training frequency is considered an important variable in the hypertrophic response to regimented resistance exercise. The purpose of this paper was to conduct a systematic review and meta-analysis of experimental studies designed to investigate the effects of weekly training frequency on hypertrophic adaptations. Following a systematic search of PubMed/MEDLINE, Scoups, and SPORTDiscus databases, a total of 25 studies were deemed to meet inclusion criteria. Results showed no significant difference between higher and lower frequency on a volume-equated basis. Moreover, no significant differences were seen between frequencies of training across all categories when taking into account direct measures of growth, in those considered resistance-trained, and when segmenting into training for the upper body and lower body. Meta-regression analysis of non-volume-equated studies showed a significant effect favoring higher frequencies, although the overall difference in magnitude of effect between frequencies of 1 and 3+ days per week was modest. In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference.