Full Body 5x Per Week: Why High Frequency Training Is So Effective
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5. https://www.jeffnippard.com/programs/fundamentals
More details on the new high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
– Reduced soreness = better performance
– Improved recovery capacity = more progress
– Improved mind-muscle connection per exercise = more focus
– High quality volumes = better muscle growth
Also includes:
– EXACT sets, reps, exercises, rest time, RPE targets
– Exercise substitutions
– Video links for every exercise
– Full summaries of volume for every bodypart
– “Program Explained” section
– A full FAQ’s section
– 39 scientific references
Get it here: http://jeffnippard.com
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SOURCES:
https://www.ncbi.nlm.nih.gov/pubmed/27102172
https://www.ncbi.nlm.nih.gov/pubmed/25739559
https://www.ncbi.nlm.nih.gov/pubmed/24586775
https://github.com/linkel/Ligand/blob/master/content/Norwegian_High_Frequency_Programs.md
https://mennohenselmans.com/training-frequency-3x-vs-6x/
https://www.ncbi.nlm.nih.gov/pubmed/29324578
https://www.ncbi.nlm.nih.gov/pubmed/31188644 [Note that this paper has been retracted. Unfortunately, there is no way for me to modify the video after upload. For all practical purposes, there is still PLENTY of other evidence that there is a per-session volume threshold for most people around 5-10 sets that I could’ve referenced instead. James Krieger cites a threshold of “somewhere around 6-8 sets per muscle group per training session” in his extremely thorough literature review, which you can read here: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/]
https://www.ncbi.nlm.nih.gov/pubmed/12641640
My full interview with Menno Henselmans:
My video with Eric Helms:
MUSIC
‣ Ryan Little – For Hyrule! https://www.youtube.com/user/TheR4C2010
‣ Mtbrd – When I Tell You
‣ Epidemic Sound
Filmed and edited using Final Cut Pro X and Sony A7R3 at Florida Extreme Fitness in Jacksonville, Florida.
Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
