/fit/ - Fitness, Health, and Feels

>>135114

>I've been looking into full body routines recently, and I'm interested in the benefits that they provide. They seem to disproportionately benefit naturals because they enable more total volume and higher frequency. Your body only synthesizes muscle for 24-48 hours after a workout, so the idea is that a full body routine is the best way to cause growth.

You got it backwards. Recovery depends on the intensity of the workout and recovery period can range from two days to a week even. With split training you do more exercises per group, but give each individual group more time to rest. You'll be able to get more time in the gym by doing a different muscle group every day of the week rather than doing full body 3/7 days of the week. Your body can only handle so much lifting on a given day.

>>135117

No, I think you have it backwards. While an extensive workout for a specific muscle group might take up to a week to fully recover, protein synthesis returns to near-baseline levels within an average of about 36 hours after the workout. This means that protein synthesis will be maximized if we do shorter, high frequency workouts that won't take so long for us to recover from.

https://www.ncbi.nlm.nih.gov/m/pubmed/8563679/

>It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36 hrs following a training session. Six healthy young men performed 12 sets of 6- to 12-RM elbow flexion exercises with one arm while the opposite arm served as a control. MPS was calculated from the in vivo rate of incorporation of L-[1,2-13C2] leucine into biceps brachii of both arms using the primed constant infusion technique over 11 hrs. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value, the difference being nonsignificant. It is concluded that following a bout of heavy resistance training, MPS increases rapidly, is more than double at 24 hrs, and thereafter declines rapidly so that at 36 hrs it has almost returned to baseline.

Your weekly volume will also be able to surpass the volume you might achieve with a bro split type routine where you only hit each muscle once or twice because you'll be hitting that muscle at least three times a week. It's much easier to have more volume when it's spread out between more workouts.

The bottom line is that unless your stabbing needles in your ass, your body won't be making much use of the bulk of your recovery time.

>>135120

>a single study

>one exercise in a single muscle group performed

>doesn't specify weight lifted or test for different intensities

>doesn't specify diet or whether or not it's controlled

>sample size of six

>doesn't specify whether or not they've done weightlifting before

This is a very poor quality study if we're going by the abstract. Were the ones who were able to do more reps in the twelve sets able to synthesize more? We don't know because the measurements given are averages. How would this compare between muscles that are best exercised in high volume (like the forearms) and those with high intensity? They didn't bother to test this. Was protein synthesis limited because it only took the subjects that long to recover for the workout? What about more intense workouts?

And then we have this:

https://www.ncbi.nlm.nih.gov/pubmed/27215586

Problem with doing lower intensity workouts is that you won't hit enough of the muscle to maximize growth. And when I say intensity I mean either HIT or high volume. If you do try to do high intensity workouts of the muscles two days apart you probably won't have the strength to do them at maximum efficiency. Doing fully body in itself forces you to sacrifice the quality of the lifts.

>>135114

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>>135137

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>>135114

wendler's shit is a ripoff, and ball-less, don't do it, do bfs bigger faster stronger instead

bfs bigger faster stronger is a program that's been around since 1976 and wendler lifted using it when playing football, it's used by thousands of high schools and hundreds of colleges nationwide

weeks go 3x3, 5x5 (3x5 if you are short on time), 5-4-3-2-1 (5-3-1 if short on time), and 10-8-6 (4-4-2 for the clean and deadlift), last set is always amrap

standard bfs doesn't use percentages it uses a logbook and you chase rep records or total weight used record, doing it this way enables real autoregulation from set to set via weight selection

they sell coaching tools that use aggressive percentages for the main lifts (78%, 82%, 86% for 3x5)

they use 3x/week mwf two main lifts a day, usually squat and bench, clean and deadlift, and then squat and bench variants on the third day like box squat or front squat and towel bench (essentially a board bench) or close grip bench on the third workout

then aux lifts usually 2-5 of them usually 2x10

tues and thurs are conditioning and sprints etc.

so you can see that wendler pinched it directly

took the short workout and changed the week order

put a very ball-less south of vag deload week where the higher rep week was

you only do one main lift a day i mean how low-intensity is that?

used some very easy ramping for the sets (65%, 75%, 85% for 3x5) so that the first two sets of the workout are worth far less

used a stupid 90% training max so that the "workout" is two easy warmups and a high-rep burnout set (59%, 68%, 77% for "3x5")

now it's "auxiliary lifts: the program" because when you only do one set of one main lift each day then you need lots of auxiliary volume or you need gimmicks like first set last and joker sets to compensate

>>135114

the bfs lifting routine as described above is 3x/week full-body with 2 days (tu/th) set aside for conditioning, sprints, etc.

if you you prefer, find a 5k running plan and just do those workouts in order but confined to those two days and your cardio is taken care of

another option is the husker power/boyd epley type of workout, which is a semi-split (4 days of full-body but different emphases)

mon and thu are oly pulls, squats, upper pulls, and sprints and plyometrics

tue and fri are oly jerk-related, bench and press, hammies, and conditioning and agility

mon and fri are hard days, tue and thu are lighter days

the complete pdfs of the football workouts are online if you look

another option is to get or pirate a copy of practical programming 3rd edition

he has a ton of full-body intermediate workouts in there

many based on h-l-m 3-day, a starr model for adding extra days, several full-body powerlifting and olympic lifting templates

another good option is to go completely to the dark side and start an oly program

find a beginner program and then eventually progress to something like lsus 10-5-3

finally, if you are into show and not go, find lyle mcdonald's generic bulking routine sticky thread on his forum

yeah it's a split as designed but in that thread, he describes how to turn it into a fullbody routine as well and you might like that

you can do treadmill incline or biking or swimming for cardio on off days