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  1. #1
    Registered User MarkossCZ's Avatar
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    Question Fullbody 2x per week not optimal ?

    Hello, i have a question. I was very busy last months so i trained only 2x per week fullbody workouts. I liked it not only because of more free time outside gym, but because i was always ready and pumped for working out. Now i have more time again, but i was still thinking about staying on fullbody 2x per week with just adding more volume to it. The thing is, some people told me that i will grow with fullbody 2x per week, but its not optimal for gainz. I want to ask - why its not optimal ? Its known that you should train each muscle group at least 2x per week for optimal results, which i do with that training. And if i can do same volume with 2x per week as with lets say 3x per week or some upper lower splits, why its not optimal then ? Just wanted to ask, ty for answers
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    Moderator SuffolkPunch's Avatar
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    Actually it's not clear how important frequency is.

    It's suggested that you train a bodypart more than once a week because that would be too long to wait. However, there are many other factors that make a program "optimal" or not - I don't think anyone has ever established a format that is "optimal" for everyone. Perhaps coaches have tailored programs that are optimal for their particular clients based on observed response to training.

    But people vary too much from each other to make general statements. And training response is also something that changes over time even in a single individual.

    People like Schoenfeld have tried to summarise reasonable parameters from research but if you read these, you'll see there is still lots of room for different setups.

    Practical takeway: if 2x full body fits your lifestyle choices, it's much better than not training at all.
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    Registered User Rsurf72's Avatar
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    They say muscles need about 48/72 hours to fully recover. You could do a full body workout every 3 sleeps.

    So Sunday, Wednesday, Saturday, Tuesday.

    If that suits you great, if not, add another sleep!
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    Unregistered User MyEgoProblem's Avatar
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    Full recovery isn't needed tho. Not by a long shot
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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    Registered User TAWS6's Avatar
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    It’s fine for a novice or intermediate. Eventually you’ll need more volume and should probably move to an upper lower or specialization cycles depending on how far you actually get. For the average gym mug its fine.
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    Registered User BeginnerGainz's Avatar
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    Volume > frequency

    And by volume, that means hard sets. Hard sets means the last 5 reps in a set are hard. As in being between 0-2 reps shy of failure.

    So a set of 30 can work as well as a set of 8, but the set of 8 will be more efficient and cause less muscle damage and require less recovery time.
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    Registered User MarkossCZ's Avatar
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    Ok thanks, so only downside with fullbody 2x per week is that it wont have enough volume for advanced lifters
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    Registered User TAWS6's Avatar
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    Originally Posted by MarkossCZ View Post
    Ok thanks, so only downside with fullbody 2x per week is that it wont have enough volume for advanced lifters
    That and as an advanced natural you would be too strong to bring up every muscle group at once.
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    Registered User air2fakie's Avatar
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    Originally Posted by MarkossCZ View Post
    Ok thanks, so only downside with fullbody 2x per week is that it wont have enough volume for advanced lifters
    Well it depends - you've given no details other than you're doing it 2x/week & are adding volume. You don't want to squeeze too much into each workout day even as a novice.

    You'll need to see how you progress based on what you're actually doing. Because even as a novice you might just be going through the motions towards the end of your workout.
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  10. #10
    joe joewattie's Avatar
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    Let's make no mistake, I am a novice so take what I say with a grain of salt.

    How much rest / how many rest days is a function of how much work.

    "Split" routines allow one to really beat a muscle group; *multiple* sets of *multiple exercises* per part. That kind of work (let's call it a macro teardown) suggests a couple days off. On the "Rest" days (for those parts) you're then beating up different body part so it all works out.

    A "Full Body" you're working out "everything" so you're likely doing multiple sets of just one exercise per part. Let's call that a micro teardown and just one day of Rest should be fine.

    So with a split you bang 'em harder so you need more rest days but you fill those days in by banging something else.

    With a Full Body you can't bang *everything* that *hard* but, since you need less rest days, you can bang 'em all more often.

    Point being is if you like Full Body and want to take it to the next level then try three days (every other day) a week.
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    Registered User Rsurf72's Avatar
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    Originally Posted by TAWS6 View Post
    That and as an advanced natural you would be too strong to bring up every muscle group at once.
    Do you think naturals can get good bodybuilding?
    I ask because a guy said that if your natural you should focus on strength gains and leave bodybuilding to the people who have the extra
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    Registered User TAWS6's Avatar
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    Originally Posted by Rsurf72 View Post
    Do you think naturals can get good bodybuilding?
    I ask because a guy said that if your natural you should focus on strength gains and leave bodybuilding to the people who have the extra
    Naturals must get stronger to get bigger. There is no way around it. The pros are 300 ripped. A natural is typically 165 lbs by the time he gets lean. Most people don’t find that overly impressive.
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    For a beginner that just started training, 2 full body workouts a week is a decent way to get used to weight training. It is not recommended you stay on that routine for long. 1 exercise per body part as TBWs tend to be is not enough to full develop targeted muscle groups. For example, if all you do is chest press, you will have a pec gap from not doing flys. IMO, best workout is 2x upper and 2x lower per week.

    Natural bodybuilders gain far slower than those with enhancement. It is possible to gain noticeable size naturally. Dr. Layne Norton is the most well known (and only) example of this and has many articles on this site. He posts as str8flexed.

    If you have an overnight success mentality which steroids gives you, you will never see much in the way of gains naturally. Nutrition has to be on point because nothing else is causing you to gain but yourself. People that don't eat 5-6 times daily can forget natty gains. You will be more catabolic than anabolic.
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    2x fb done well will **** all over any other split you arent gelling with.

    Oh? Layne is natty now 😂
    As natty as helms..
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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    Registered User OneManArmy1's Avatar
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    Originally Posted by MyEgoProblem View Post
    2x fb done well will **** all over any other split you arent gelling with.

    Oh? Layne is natty now 😂
    As natty as helms..
    If enhancement is doing everything, 2 TBW weekly will get decent results because you grow whether you are weight training or not.

    What he says works (if you dive deep enough) and I have been gaining naturally for a few years. Because you can't grow naturally doesn't mean other people didn't figure out how. Respectable size (there is much bigger) does not equate steroid gains, although over 99.99% of the time it does. "correlation does not imply causation"

    Hopefully I can be targeted as not being natty soon.
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    Unregistered User MyEgoProblem's Avatar
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    Interesting reply right there.....

    I said absolutely nothing in relation to that post, 😂
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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    Registered User OneManArmy1's Avatar
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    Originally Posted by MyEgoProblem View Post
    Interesting reply right there.....

    I said absolutely nothing in relation to that post,
    noted
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