Hi Everyone-
There are some great threads (see below for links and also buried in the "pic you took today" thread) related to full body daily training. I've been doing it off and on and have stuck with it for around 6 months straight so wanted to share my experience as many have asked. @b-boy is the one that made me curious about it and has many posts on this. I've tried it off and on over the years, but this is the first time I really stuck with it.
Premise: Complete a full body workout everyday, as many days in a row as you can until you need a break. For me, I usually am able to go anywhere from 5 to 12 days in a row. Use progressive overload to progress day to day and each set is done to failure (but not beyond).
What's the benefits? In simplest terms, you are spreading your volume horizontally throughout the week, theoretically having more opportunities to grow instead of "bombing" a body part once or twice a week, you hit it 5-7 times a week and just enough to prompt a response.
Does it have to be truly every single day? No, on average I'm probably more like 5-6 days a week. You don't have to follow anyone's arbitrary rules, but the idea is for it to be highest frequency possible.
Who is this best for? I'm not sure, tbh. I decided to do it after a long time of no trt and reduced training and wanted to get my body back quickly at 40 years old. As I pondered it, a high intensity / high frequency / lower volume routine seemed the fastest route.
Train to Failure or RIR: Failure. One set. This is not the Jeff Nippard program of non failure full body training 5x a week. I take each set to failure, but not beyond.
How may movements are you doing? I usually do anywhere from 5 as the low and up to 12
How do you pick the movements in each workout? This is where individual variation and preference kicks in. I've stuck with the exact same movements until I can't progress and then sub one out. Conversely, I've had a Day 1, 2, and 3 schedule that I rotate. I don't really know what I like best at this point.
How long do these take / won't it take forever to warm up / My tendons would be killing me!: This is where it gets interesting and where most people don't try this or just get "stuck" and / or end up with injuries. You must train differently!
Can you put on substantial muscle this way? You know...I don't know. My assumption is that with food, sleep, and drugs in order and you do this carefully, yes. It's essentially progressive overload and these are not high volume daily sessions.
Your Verdict: I'm going to keep doing it. I have an insanely stressful and busy job so the reason I like this is because when I work from home I can train in my home gym everyday, but if I'm on the road and I can only get in 3-4 sessions a week...that's ok too because even on a bad week, I'm hitting everything 3-4 times in a week.
Other Items to Consider / Discussion Points
Here was yesterdays session: On my next post I'm going to walk through how the workout actually works. I don't know why, but I always start with legs as well but that's just a personal preference thing.
https://www.professionalmuscle.com/...-one-set-per-bodypart-per-day-workout.163007/
https://www.professionalmuscle.com/...ining-every-body-part-6-7-days-a-week.166154/
I'll post some videos, pictures, etc. I just wanted to get the ball rolling as a ton have reached out asking about this. Thanks again @b-boy for all the data as I've used some of his recommendations while implementing my own.
There are some great threads (see below for links and also buried in the "pic you took today" thread) related to full body daily training. I've been doing it off and on and have stuck with it for around 6 months straight so wanted to share my experience as many have asked. @b-boy is the one that made me curious about it and has many posts on this. I've tried it off and on over the years, but this is the first time I really stuck with it.
Premise: Complete a full body workout everyday, as many days in a row as you can until you need a break. For me, I usually am able to go anywhere from 5 to 12 days in a row. Use progressive overload to progress day to day and each set is done to failure (but not beyond).
What's the benefits? In simplest terms, you are spreading your volume horizontally throughout the week, theoretically having more opportunities to grow instead of "bombing" a body part once or twice a week, you hit it 5-7 times a week and just enough to prompt a response.
Does it have to be truly every single day? No, on average I'm probably more like 5-6 days a week. You don't have to follow anyone's arbitrary rules, but the idea is for it to be highest frequency possible.
Who is this best for? I'm not sure, tbh. I decided to do it after a long time of no trt and reduced training and wanted to get my body back quickly at 40 years old. As I pondered it, a high intensity / high frequency / lower volume routine seemed the fastest route.
Train to Failure or RIR: Failure. One set. This is not the Jeff Nippard program of non failure full body training 5x a week. I take each set to failure, but not beyond.
How may movements are you doing? I usually do anywhere from 5 as the low and up to 12
How do you pick the movements in each workout? This is where individual variation and preference kicks in. I've stuck with the exact same movements until I can't progress and then sub one out. Conversely, I've had a Day 1, 2, and 3 schedule that I rotate. I don't really know what I like best at this point.
How long do these take / won't it take forever to warm up / My tendons would be killing me!: This is where it gets interesting and where most people don't try this or just get "stuck" and / or end up with injuries. You must train differently!
- I do a 10 minute warmup on a bike, a walk, jump rope, etc. and then some bodyweight squats, pushups, and band pull aparts
- The workouts were taking me ~60-75 minutes, but now I'm down to around 35-45 minutes (yes you read that right)
- My joints feel the best they ever have, in fact my injuries have healed. You can't muscle f*** the weights. It is imperative you do slow, methodical, controlled reps (IMO). I do NOT mean "pump work" or super slow, low tension training. I mean extremely high tension sets with a 3-5 second cadence on the concentric and eccentric portion and a nice squeeze/pause and slow transition. People get hurt from the fast transitions from concentric to eccentric and vice versa that is quite literally what causes the tendon strain and pain. If you complete that transition slow, you will not get hurt. There is zero...let me repeat...ZERO momentum at all in the reps from the first to last rep.
- Training like this will also radically limit the amount of warmups you need. Think of someone who can touch and go bench 365 like a piston. Now instead, they do 2-4 second concentric, 3-5 eccentric and have a full pause at the bottom etc.
Can you put on substantial muscle this way? You know...I don't know. My assumption is that with food, sleep, and drugs in order and you do this carefully, yes. It's essentially progressive overload and these are not high volume daily sessions.
- Do not start adding sets and doing 3x10 or anything like that. If you start doing 2 hour workouts and 40 sets it's not hard to see a situation where you actually risk losing muscle. If you stick to one set, you are good.
Your Verdict: I'm going to keep doing it. I have an insanely stressful and busy job so the reason I like this is because when I work from home I can train in my home gym everyday, but if I'm on the road and I can only get in 3-4 sessions a week...that's ok too because even on a bad week, I'm hitting everything 3-4 times in a week.
Other Items to Consider / Discussion Points
- I'm on "standard-ish" trt....50-70mgs M/W/F at this point so it's not a must to be on a ton of drugs...that said...
- I'm eating more. I was going to cut down and then gain, but I need to freaking eat. I am so hungry on this plan. You need to make sure you eat enough, but you also don't want to go overboard. I've focused on protein overfeeding and am around 3,500 calories a day (my normal maintenance is ~3,000). I think if your drugs are low, you need to be eating enough to make up for it. Being natural + cutting + poor sleep + high stress and you'd be screwed on this routine. Even for me with high stress weeks I cut it to 4 workouts a week.
- The discussion of how this really impacts hypertrophy has come up on other boards. It absolutely will drive sarcoplasmic hypertrophy because you are lifting daily. Your muscles will look full and it's a great cosmetic effect. However...if you stick to failure training, very high tension, I'm 100% convinced it will drive myofibrillar hypertophy (real tissue growth). What you need to be careful of is turning this isn't a "fluff and pump" routine.
- Not joking here...I've had a few friends try this and they literally ended up doing pump work and basically gained no actual tissue. This ain't that!
Here was yesterdays session: On my next post I'm going to walk through how the workout actually works. I don't know why, but I always start with legs as well but that's just a personal preference thing.
- Leg Curls
- Sissy squat (on a sissy squat machine)
- Squats
- Calves
- Deadlift (I only DL 1-2 times a week)
- BB Row
- Weighted Pushups
- Dips
- Side Laterals
- BB Curls
https://www.professionalmuscle.com/...-one-set-per-bodypart-per-day-workout.163007/
https://www.professionalmuscle.com/...ining-every-body-part-6-7-days-a-week.166154/
I'll post some videos, pictures, etc. I just wanted to get the ball rolling as a ton have reached out asking about this. Thanks again @b-boy for all the data as I've used some of his recommendations while implementing my own.