High-Frequency Full Body Training: The Ultimate Training Split?

High-frequency full body training has become increasingly popular in recent years, particularly among advanced lifters. This training approach involves hitting each muscle group five days a week, with many claiming it leads to optimal muscle growth and strength gains. This article will discuss the benefits and potential drawbacks of high-frequency full body training and how it compares to traditional training splits.

Benefits of High-Frequency Full Body Training

• Increased Muscle Protein Synthesis: Research indicates that muscle protein synthesis is elevated for about two days in new lifters but returns to near baseline after just 12 hours in more experienced trainees. High-frequency training may generate more frequent spikes in muscle protein synthesis, leading to better muscle growth over time.
• Better Volume Management: Higher training frequencies allow for better distribution of weekly training volume across multiple sessions, potentially increasing the quality of each set and reducing the likelihood of wasted sets or junk volume.
• Improved Intensity and Focus: With full body training, lifters can give each exercise their full attention and maintain a higher level of intensity throughout the week, as the volume per workout is typically lower than in other training splits.
• Enhanced Recovery: High-frequency training may improve the body’s ability to recover, assuming appropriate volume and intensity are maintained within individual workouts. The repeated bout effect, which occurs after a few weeks of training, can help the body adapt and recover faster than before.

Potential Drawbacks of High-Frequency Full Body Training

• Initial Soreness and Recovery: It may take some time for the body to adapt to the increased training frequency, with lifters potentially experiencing soreness and reduced recovery during the first few weeks of training.
• Importance of Warmups and RPE Management: Due to the high frequency of training, it is crucial to perform thorough warmups before each session and to manage the rate of perceived exertion (RPE) carefully, especially during the initial adaptation phase.

Is High-Frequency Full Body Training the Best Training Split?

High-frequency full body training may be an excellent option for advanced lifters seeking to optimize muscle growth, improve intensity and focus, and enhance recovery. However, it is essential to consider individual preferences, goals, and circumstances when selecting a training split. Other popular options, such as push-pull-legs or upper-lower splits, may be more suitable for some lifters, particularly beginners or those with limited time for training.

Conclusion

High-frequency full body training offers several potential benefits for advanced lifters, including increased muscle protein synthesis, better volume management, improved intensity, and enhanced recovery. However, it is crucial to consider individual factors and preferences when selecting a training split. Regardless of the chosen approach, lifters should focus on optimizing volume, intensity, and recovery to maximize their progress.