Volume (the number of tough working sets per week) has been described as having a dose-response relationship with hypertrophy in the scientific literature. This means that more volume causes more growth (up to a point). If a higher training frequency allows you to perform more weekly volume, that should lead to more muscle growth (again, up to a point). After all, if you only hit your shoulders once a week, you have to cram ALL your weekly volume into a single workout. This program starts with 22 sets of shoulder work per week. Imagine trying to cram all that volume into one (or even two) workouts per week!
Not only will full body training usually mean more weekly volume, it also means higher quality volume. The main reason for this is that with full body training, you will only perform one or two exercises for each muscle in each workout. This means you’ll feel fresher and stronger every time you hit a muscle. Let’s take the quads for example. On a “bro split” you might have to do squats, leg press, and lunges before getting around to leg extensions. Now tell me: how much effort are you really going to be putting into those extensions after all that leg volume? Probably not much, even if you’re a machine. Now, what if ALL you had to do for quads on a full body day was leg extensions? That’s it. Don’t you think you’d be able to put much more energy into those sets?
In a single workout, there will come a point where doing more sets doesn’t do anything extra for muscle growth (and could possibly be disadvantageous). It isn’t clear where that upper ceiling is for everyone (and it’s individual), but some rodent research suggests that it could be somewhere around 5 sets per muscle per workout . Another independent meta-analysis from James Krieger suggests that the limit “appears to be around 10 sets in a single session”. This means that once you start exceeding 5-10 sets in a single workout for any muscle, you’d be better off splitting that additional volume out into another workout. Since on this program, we’re usually only hitting three to five sets for a given muscle in a single session, there is zero risk of having any of your sets be “wasted”.
I like to think of lifting as a skill. Like any skill, the more you practice it, the better you get at it. This is especially true if you’re “practicing smart.” On this full body program, you will be hitting each muscle group frequently, which will allow you to hone in on the mind-muscle connection and lifting form on a daily basis. This will make you a more effective lifter, leading to better returns on your time investment in the gym.
The program details the number of sets for every muscle in each week of the program. If you find the volume to be too high or too low for your specific abilities or goals, knowing the exact volume numbers you’re working with each week is important. Most programs just give you sets and reps and tell you to do it. This program gives you extra information to make it easier to adjust the program to your individual needs, if needed.
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each of the main lifts, including boxes for tracking weights on every exercise.
“A++ would recommend to anyone! The program was easy to follow and track. Complete body recomp with the program and a slight surplus.”
Definitely noticed strength and muscle size increase
So I just started this program a month ago after finishing the pure hypertrophy PPL routine, of which was amazing. I wanted to try something that I could incorporate more so into my normal day to day life. If I skipped a day, it wouldn't feel like it had been a week since I hit muscle group.
This program is organized very well, and recovery hasn't been a huge deal for most areas. The one place where it seems to not be enough is my lower back, though this could be because I'm using my home gym and have to replace leg press with a trap Bar leg press and Bulgarian split squats... Or whatever eastern European country it's named after. Anyway, I'm doing this during a cut, so I can't really see a difference in progress at the moment, but I'm definitely gassed at the end far more than the pure hypertrophy program.
The things I like: flexibility since it's hitting full body every day, rest days are pretty much whenever it works; full-body pump is freakin cool; more strength focused I feel like than just hypertrophy.
Thinks I dislike: some days I feel like I haven't fully recovered legs or back before the next day and have to take a rest day; Zero forearms training (at least so far); I tend to have to do supersets so I'm not spending 2 hours working out (not a huge deal, just difficult to do at a gym)
All in all, I like the burn I'm getting and it seems to be hitting really well. It's great for the home gym and I feel like it assists in the cutting progress very well to stimulate the entire body.
Incredible product! Worth every penny y
I’ve been training on and off for a few years but never followed a regimented plan. I have been following this program to a T for 4 weeks now and have seen massive strength and muscle gains. I have no doubt that if you stick to this program and trust the process you will see results! Awesome program thank you Jeff!
I started this program and I notice alot of benefits. Strength and hypertrophy wise. If you are feeling "stuck on your progression this is the program for you!