See 5 reasons to train full body every day and change up your routine.
It is recommended that beginners do full body workouts because they can reap the benefits of training every muscle in their body and still make gains – it is known as newbie gains.
As you continue going to the gym, you might feel like you’re not gaining as much muscle as you used to. This is when people tell you about the different styles of training, or how to split your workouts:
Each one of these workout split has its merit depending on your fitness goals. But one thing that sadly happens is that most people completely disregard doing full-body workouts forever once they jump the ship to workout splits.
Max Posternak recently talked about 5 reasons to train full body every day. Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Check it out below.
5 Reasons to Train Full Body Every Day
You can get great results from a full body routine. Here are Posternak’s reasons why you should train full body every day.
1. More Training Volume
Volume refers to the total amount of work you do. When it comes to training, this usually means the number of sets you perform per muscle group.
Research shows a close link between training volume and muscle growth for any level of athlete – the more sets you do, the more muscle you gain.
Doing five full body workouts per week means you will be able to do more volume per muscle, hence more muscle growth.
2. Avoids Maximum Effective Volume Per Workout
Training more and more per muscle group has a breaking point. At some moment, over training can actually be detrimental – something known as maximum effective volume or junk volume weight training.
According to scientific studies, the maximum effective training volume is around 9 sets per muscle group per workout. After you reach that number, you start to see inferior muscle growth.
“If you’re aiming for 40 sets per week, you’ll have to train each muscle at least 5 times per week to ensure you don’t exceed the maximum effective volume. In such a case, five full body workouts per week would be a fantastic option,” Posternak says.
However, you don’t need to train so much as most athletes can see progress by doing 20 sets per week.
3. Better Overall Performance On Each Exercise
If you train full body workouts every day, you generally only end up performing one at most two exercises per muscle per workout. That can prevent you from building up excessive fatigue in the middle of the workout leading to better overall performance on each exercise.
“This increase in performance is important because it benefits long-term muscle growth because it will help you to progressively overload by lifting heavier weights over time.”
4. Recover Faster
Might sound counterintuitive, but training more often can improve recovery capacity instead of impairing it.
“This may be due to the fact that performing more strength training throughout the week can significantly improve sleep quality. And sleep quality has a massive impact on recovery,” Posternak says.
Higher frequency training also increases testosterone production and it improves the ratio between testosterone and cortisol.
5. Shorter Workouts
When doing full body workouts, they will actually be shorter, not longer, compared to traditional splits. That is because instead of dividing all your training volume into 2-4 workouts, you can spread them over more sessions.
This also means you will have to go to the gym more often, but this is a matter of preference from person to person.
You can save even more time by doing staggered sets. This is when you do back-to-back sets where you switch between two or more exercises that train muscles with opposing functions.
Check out the video below for more information.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.