What happens to your body if you lift weights 5x a week? Do you know? Check below to see the results and journey of one person who does exactly that.
In this comprehensive article, we’ll delve into the personal journey of Jeff Nippard as he explains his 5x a week high-frequency full-body training. He’s here to share the nitty-gritty details, laying out both the pros and cons based on his experiences over the past six or seven months.
See how his fitness journey has been going while he did full-body workouts five times a week instead of the typical workout splits. There are 4 popular options for you to choose from in terms of workout splits:
Nippard talked about the full-body approach. See it all below.
What Happens to Your Body if you Lift Weights 5x a Week
Let’s kick things off with a glance at the potential downsides of this training approach. The fitness aficionado emphasizes that, while he views training splits as a means of organizing workload to fit one’s schedule and drive progress, high-frequency full-body training might have a steeper learning curve.
The first drawback highlighted is the increased potential to mess things up. Unlike simpler splits, the intricacies of fatigue management become more complex in high-frequency full-body training. For beginners, this complexity could lead to overtraining issues, making it less ideal for those new to the gym.
Jeff openly shares his initial struggle with excessive workload during the transition from split routines. He found that adjusting his mindset and distributing weekly volume across five training days significantly improved his recovery.
Another potential downside discussed is the extended duration of workouts. While some individuals may breeze through in an hour, Jeff Nippard acknowledges that his sessions often stretch to an hour and a half. This could be attributed to the pyramid warm-ups necessary for consecutive heavy exercises.
The lingering soreness issue surfaces as a valid concern, at least in the initial stages. The transition from traditional splits to high-frequency full-body training meant training muscle groups while they were still recovering, leading to an adjustment period. However, this soreness diminishes over time as the body adapts to the new routine.
Lastly, the topic of joint stress is touched upon. Although Jeff hasn’t experienced joint pain personally, he addresses the concern that training the same muscles daily might stress the same joints, potentially leading to overuse and cumulative stress. He emphasizes the importance of good technique and listening to your body’s feedback to mitigate such risks.
Dig Deeper: 5 Reasons to Train Full Body Every Day
Now, let’s shift our focus to the brighter side—the positive aspects observed during this fitness journey:
- Novelty and Motivation:
- The novelty of high-frequency full-body training brings a fresh and exciting perspective, both physiologically and psychologically. Breaking away from the routine stimulates progress, especially for advanced trainees.
- Manageable Workouts:
- Individual workouts feel less overwhelming. The prospect of hitting one exercise per body part per day makes the overall training regimen more mentally manageable.
- No Full Leg Day:
- The absence of a designated leg day is viewed as a positive. Spreading leg exercises throughout the week feels more manageable and avoids the overwhelming feeling of a single leg day.
- Impressive Progress:
- Despite a more hypertrophy-focused approach, significant strength progress is noted. The higher frequency seems to be yielding positive results, possibly due to muscle memory, program adjustments, or a favorable response to increased frequency.
- Minimal Soreness:
- An unexpected benefit is the absence of post-workout soreness. Jeff emphasizes that not experiencing soreness allows for better performance and contributes to overall improved recovery.
- Flexible Volume Adjustment:
- Adjusting workout volume on the fly is simplified. If needed, workouts can be cut short without disrupting the overall routine, promoting flexibility in training.
- Enhanced Execution and Focus:
- Execution per set improves, especially towards the end of workouts. With only one exercise per body part, maintaining focus and giving each set undivided attention becomes more achievable.
- Enjoyable Full-Body Pumps:
- Full-body pumps prove to be surprisingly enjoyable. Achieving a satisfying arm or chest pump with relatively low volume adds to the positive experience of high-frequency full-body training.
Summing up the journey so far, Jeff concludes that, for him, the pros outweigh the cons in the current phase of his training career. While acknowledging the potential hurdles, Nippard expresses a personal preference for high-frequency full-body training over other solid routines like push/pull legs or upper-lower splits at this moment.
You can watch the video below for a more detailed information.
Pros of High Frequency Full-Body Training
- Enhanced Muscle Growth: Frequent stimulation of muscle groups promotes muscle growth and hypertrophy. By hitting all major muscle groups multiple times per week, you provide the necessary stimulus to trigger muscle-building processes.
- Improved Strength Development: Regular training of compound exercises, such as squats, deadlifts, and bench presses, leads to significant strength gains. Full-body workouts allow you to target these movements multiple times per week, maximizing strength development.
- Efficient Time Management: Full-body workouts can be completed in a single session, making them time-efficient for busy individuals. This approach eliminates the need for multiple gym visits, saving time and energy.
- Balanced Physique Development: Full-body training promotes a balanced physique by targeting all major muscle groups equally. This approach prevents muscle imbalances and ensures overall strength and development.
Cons of High Frequency Full-Body Training
- Fatigue Management: Frequent training can lead to accumulated fatigue, making recovery more challenging. Individuals with demanding schedules or other physical activities may find it difficult to maintain consistent effort with high frequency training.
- Soreness Management: Training sore muscles can be uncomfortable and hinder performance. Beginners may experience more soreness initially as their bodies adapt to the higher training frequency.
- Joint Stress Concerns: Repeated training of the same joints can increase the risk of overuse injuries. Careful exercise selection, proper technique, and adequate rest are crucial to prevent joint issues.
- Suitability for Beginners: High frequency full-body training may not be ideal for beginners. Their bodies may require more recovery time, and the complexity of managing multiple muscle groups can be overwhelming.
High frequency full-body training offers a compelling approach for experienced lifters seeking to maximize muscle growth, strength development, and overall fitness. However, it’s essential to consider individual factors such as recovery capacity, schedule demands, and injury history before adopting this method. Beginners should start with a moderate training frequency and gradually increase it as their fitness level improves.