Should We Train Full Body Workouts Every Day (5dys)

To understand why anyone would ever think doing full-body workouts every day is a good idea, we need to recognize where the theory of frequency training fits into our overall plan to build muscle.

To do this, we have to look at the different stages of progressive overload as it goes beyond continually lifting heavier and heavier weights. There comes a point when we can no longer lift any heavier.

Then, our only option is to increase training volume; this is often done by adding another set. To keep our workouts from becoming too long, because of these additional sets, we add another training day

If we’ve been training whole body workouts 3 times a week, we might go to 4 days and switch to an upper lower body split.

This allows for more weekly training volume, but it reduces the training frequency of each muscle from 3 times to 2 times a week.

With volume being a major driver of hypertrophy, does the reduced training frequency matter?

To answer this, we must examine how long muscle protein synthesis is elevated in experienced lifters. Muscle protein synthesis is a metabolic process where amino acids from protein are produced to repair and build muscle tissue damaged from exercise.

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https://paulogentil.com/pdf/Frequency%20-%20The%20Overlooked%20Resistance%20Training%20Variable%20for%20Inducing%20Muscle%20Hypertrophy.pdf

https://mennohenselmans.com/high-resistance-training-frequency-enhances-muscle-thickness-resistance-trained-men/

https://www.researchgate.net/publication/326055694_High_Resistance-Training_Frequency_Enhances_Muscle_Thickness_in_Resistance-Trained_Men

https://www.researchgate.net/publication/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis

For newer lifters or people just getting back to the gym, muscle protein synthesis remains elevated for longer, typically about 48 hours, but it can last up to 72. And these newer ones will progress without needing a lot of training volume.

With more experienced lifters, muscle protein synthesis can return to baseline in under 24 hours, which makes the thought of re-stimulating it through another training session appealing.

There’s a study that supports this hypothesis. It compared training each body part once a week on its own day to training every muscle group daily for 5 days every week for 8 weeks.

Menno Henselmans made a chart graphing the results of this study, and you can see right away the full-body group’s one rep max for the squat improved substantially over the split group while the bench press and row improved at approximately the same amount.

Regarding muscle growth, we see daily full-body workouts produced superior progress in the biceps, triceps and quad development.

Now what I’d like to see is a study using a five-day upper, lower, push, pull, legs, split where every body part is trained twice a week and compare that to 5 days of full-body workouts.

A meta-analysis was done on Training Frequency back in 2016. It found that “the current body of evidence indicates the frequencies of training twice a week promote superior hypertrophic outcomes to once a week.” Still, there’s a lack of research to determine if training a muscle group more than twice a week would bring about even better growth.

The study I referred to earlier had them training 5 days straight without a rest day in between. How were they able to recover? The main reason is the volume was lower on each muscle group per workout when it’s split up over 5 days, reducing the amount of time it takes to recover.

It makes sense to do like the study and perform a different chest exercise each day to vary the stimulus. If you wanted to add some mid-week recovery, you could take Wednesday off and make Saturday a training day.

Even if your nutrition and sleep are on point, there’ll be cumulative fatigue, so if you’re training full body workouts 5 or 6 days a week, you’d want to deload for a week every 6 to 8 weeks.