Why Training Full Body 5x Per Week Is Smart: Science-Based Workout ft. Dr. Eric Helms
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- Опубліковано 7 лип 2019
- My seminar in Australia at the Ultimate Evidence Based Conference, technique tips with Dr. Mike Israetel and a sample full body workout with Dr. Eric Helms!
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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. - Розваги
Shoutout to Eric for the amazing workout and words of wisdom! Hope you guys enjoy the more “behind the scenes style” video. Got a few more on the way 🙏🏻
Do a youtube PEScience give - away!
I love these "low quality" videos with a single camera. I don't like insane drone shots of the city and after effects and stuff, I'm not watching TV I'm watching my favourite UA-camr.
Always glad to help man! Enjoyed working out with you brother
Great vid. Definitely one of the most fun to watch and learn from. Was just supersetting calves with leg press and was wondering if it was a bad idea. Glad to see it approved by someone like Dr. Helms. I’ve learned so much from you all. Thanks for the hard work you put into it.
Legenda in português(BR) please !!
This is so true! Frequency is the key if you're a natural lifter. Its much better to hit 2 exercises for chest hard in a workout and repeat it 2, 3, 4 Times a week than doing a stupid chest day with 30 sets for chest. A lot of people dont get this
Well *consistency* is key. Not *Intensity*
@@ErenSteticThey both are key
@@history_timelines Yes, but instensity don't work without consistency
I admire your humility so much. You're literally in awe of these other guys' abilities and physique and you're not afraid to show it! It's clear that you value other professionals' advice. Keep it up Jeff!
It was kinda gay to be honest
Jeff da best workout partner. He just compliments you the whole time
wholesome canadian
Nothing sounds more homoerotic than one fit man complimenting another fit man. . . "Oh my god, that's juicy." - Jeff Nippard 2019
That's an interesting word...homoerotic
Lol drop the timestamp
@@DemandStrength. 9:47
huh .. Gaaaaaaaayyyyyy
Dont get me wrong, if your bro is fucking shredded. Those feathers are flying. He deserves compliments for all the hard work.
Jeff's Brogasms are hilarious
"brogasm"... I'm pretty sure that's just called being bisexual
It's best steph stayed at home for this one. Doesnt need to see her man having Brogasms
bruuuuuuuuh *heavy breathing intensifies*
Nothin sexual about a brogasm bros.
Your picture kills me 😂🤣
Tried this split since video came out and I love it. 1-2 leg movements and 3-4 upper body movements + core work and it feels good!!
MIngalls how i programmed it:
1-2 leg movements
1 chest exercise
1 back exercise
1 Shoulder exercise
1 Accessory exercise (Tri’s or Bi’s)
Keep volume low to moderate just depends how i feel. Won’t do this long term but a good switch up from the norm.
@@WestCoastDude how do you cycle chest workout? im assuming you dont do a flat bench for each chest exercise, but i imagine it isn't practical to do every single chest exercise being different.
@@bradturner7678 what's not practical? Flat bench, incline dumbbell, dips. Boom. Flies if you're smashing that ish 4 times, what's the issue?
Jeff I truly appreciate how courteous you are with the people around you. Never change man
12:12 Jeff Cavaliere wants to know your location.
I prefer doing them with dumbbells tbh feel much better on the shoulders than a barbell
😂😂
@Kate Kuray Jeff Cavaliere notoriously advises against upright barbell rows. It's a meme in youtube fitness comments
Kate Kuray it’s an inside joke
Haven’t reached that part of the video yet but if he doesn’t reference face pulls then I’m going to be thoroughly disappointsd
Bro, I have doing this for the past few years. I never talked about it much because I knew everyone would say “bro science”...
Because it was lol. It was just some shit I started doing myself. My cousin came home from prison JACKED, and he said that’s how they trained. So I tried it and it worked well for me.
Great job explaining everything 💪🏽
So,how its best way ???prison training sistem,all day every day ,full body ???
YUP, ANGER AND FEAR DRIVE THEM NATURAL ADRENALINE .ALSO IF YOU ARE NOT A PRO OR ON STEROIDS TRAINING EVERY BODY PART DAILY IS SAFE AND OK .
Full Body with supersets
What up Brandon !
Thanks. I'm gonna try this. I'll let you know the results when I'm out on parole.
"I let progression come to me" is legit such good advice during contest prep - another great video Jeff! :)
Olympic weightlifters have been training this way forever! It's a much smarter way to train and you don't get sore and stiff because you're moving everything regularly :)
James Klash correct.
So you want to be working out every single day? Wouldn’t you need days off to rest?
@@nighthawk2 You have 2 days off actually. All the tension and damage in the muscle I'd say is in its peak the fifth day son then you give the body 2 days of resting to grow nice and big and you come back. I think you could need maybe 3 days off if you are not an advanced lifter but then you have to do more volume each day too.
So long as volume is the same, it shouldn't really matter. But it's rarely practical to train 7 days a week, you need rest days to recover mentally and relieve stress also 💪🏻
Agreed that this is a great way to train. That said, I thought weightlifters were able to train so frequently because they generally avoided the eccentric phase of movements, where most of the muscle damage occurs.
That's why i train arms 5x a week and every session is 8 hours :)
right babe ?
ah yes the good ol 40 hours of lifting a week
And don’t forget the feeders before bed!
QuartzTech how you actually make gains
😂
Unrelated, I would love to see bro Jeff and dom mazzeti hang out lol
Bro Jeff isn't enough of a bro to hang with the Dom. I don't think Jeff has enough respect for Bicep Curls on a leg extension machine.
@@coolestgyever531 Plus it's not time for dom to pay the rent yet
Dot Dot main^*
Yeah we need this. Bro workout with dom mazetti
Gravitus. 👍🏾 nice. I have to go through notebooks upon notebooks to get my past workout data.
Great video, Jeff! Keep up the great work. I've been watching you and Stephanie since 2015 and I just want you encourage you two to keep going. Thanks for sharing your lives and all this great info.
GB!
This was an incredible moment of training discovery. Much respect!
Your videos have inspired my old, out of shape truck driving ass to get back into the gym. Thank you very much for the informative videos you make. It's been really hard physically but even more difficult on the mental side of it. Discouraged alot but not going to give up!!
Hang in there bud, you got this !
I did full body training 5x a week for 3 months… the most gains I made by far. 😀
I think its awesome that you all still learn so much for each other!
Jeff you have such a humble personality. Great channel and good vibes. I love full body 5-6 days a week. I was over doing it so less than 6 exercises is a great idea
Absolute perfect timing. I was just trying to figure out and write down a 5xper week full body routine.
Hey, I too am looking for a full body five times per week routine. Could you copy and paste on this comment?
@@rluu87 sure, but I'm no expert on the subject, plus it's just in its early draft
Buy and read Eric's muscle and strenght pyramid books. Will teach you everything you need to know
It’s lovely how u noobs that’s never even stuck to a time tested beginner program always wanna jump on these more complicated programs by ur idols
U know what’ll happen? Ull get burnt out, fuck around and end up looking the same for years
But go on ahead
Hugh G. Rection what a positive outlook lmao
I’ve preferred full body over focusing on separation of body groups over the week. I always saw results growing across the board, and I could stay shredded longer and easier by catching a majority of the body every day.
Excellent video! Really loved the collaboration between you and Eric as you both are two of most favourite people in the fitness scene. I draw quite a lot of inspiration from you guys. I highly admire and respect both of your presence immensely! Thank you for creating amazing and informative content. 💪🙏👍
Bro. What a banger. Dr. Mike Israetel AND Dr. Eric Helms AND Jeff Nippard all in one video.
Hey, Jeff! Is there anywhere we could possibly watch the seminar? Thank you! Great video as always, bro! 🙌
Jeff I love you but i swear to god if you keep biting everything in sight imma ship you some chewing gum
Is that open to everyone?
He's mentally conditioning us to want to do this so he can start selling a strap on shirt-biting strap he's been devising the past 2 years.
THAT FRIGGIN DUDE Ship him some marijuana too, while you’re at it
You can see he grinds his teeth. All leveled out now. I used to do it for years without realising now I'm 36 with tiny teeth. Wish I wore night guard back then
I'm so glad these two legends are validating what I've been doing for years! Thanks for the vid!
Thinking about doing a 5 day full body.
Any advice
@@johnnye6090 I only have about 1hour and 15 min each day to spare to do workout, so this is what worked for me:
5 min warm up on the rowing machine before every session
Each day I do 4-5 combos of workouts, finding ways to target all major muscle groups by the end of the 5 days. Try to repeat each mucle group around twice a week, max 3 times, to give it enough rest.
Each set involves opposing or different muscle groups, e.g. 8-10 bench press straight into 10-12 barbell curls. Or lateral raise with pull downs. This is one combo (above).
Do 4 sets of each, and if possible start with 1 light set to get your muscle ready, then followed by 3 sets of decreasing heaviness from your 80% ORM (see below)
2 min rest between sets.
All sets done with 75-85% one rep max, dpending how you feel that day.
Compound movements also count, but usually I do it as the only exercise in a set, e.g. deadlift, or farmer's walk, or back squat.
Don't forget to eat enough nutrients, I've got a high metabolism so don't plan out my macros, just try to get full each meal on equal amounts of meat, veg and carbs in each meal.
Hope that helps.
Thanks so much for sharing a little bit from the conference. Looked so cool.
I did full body 5x a week last year for 5 months. 1 working set per body part going all out, alternating rep ranges every day. Put on 60 lbs to my squat from Jun-Nov. 70 lb db press to 100x8 db press.
Training with Captain America himself! gg guys
The knowledge being pumped out on the internet lately is astounding. Helms, Nippard, Nuckols, Israetel, Schoenfeld, and there's several others not named, but it's awesome to see the progress made in even the last 5 years.
This video dropped on my birthday and since then i have followed it pretty strictly...I have shot past any previous plateau i have missed some days so some weeks it was only 3 or 4 times but i havent been this impressed going against conventional training thought processes ever. great great video
9:40 How many grams of carbs per serving of shirt?
Yes
Samuel De Carvalho like potato or turtle depending on Saturday
yes! finally something that explains full body workout every day. I came to a routine similar to this one with great results but always hearing "you are crazy" from other people. If you dont have enough time do go 5x per week, just 3x per week will work fine as well. 2/3 series of max drops can be as good either, and you can put some more exercises to do a complete hour of trainning!
Great episod Jeff! Ive been doing this myself for the past 2 years. Best method i tried.
Periodize between hypertrophy, maximum strength and strength endurance.
Another Great video From a Man who really knows what hes talking about!! Find the right workout that fits for you and go after it full heartedly!! Thank you man and keep up the great videos!!
10:30 can we acknowledge how this girl is looking at Jeff and Eric in every single shot 😂
Who is she???
Yeah, she's up to fuuuuuuck!
It's Eric's wife........
@@seanchristie4017 so I guess what he said is true
I'd be looking if a bunch of dudes decided to film a workout video in my gym too
This is absolutely true! If you suffer from major doms that sets you back for days at the gym... full body HIIT or full body training is what works!! It has changed my body and made me stronger and faster than any other training without the doms that keeps me away from working out!
Really interesting content Jeff!! Would love to see some of the full expositions!
I love your videos man. I enjoy seeing someone who wants to apply science-based material to exercise and muscle building. I preach the essences of applied science to gym-goers and future bodybuilders in-order for them to produce optimal performance in the gym, and remove energy wasted, “gym-bro” material they find on social media and/or the internet. I am currently in school, therefore I updated myself on newly found articles for exercise. However I love seeing your videos to give me more articles to review!!! Keep it goin, Jeff!! Improve our exercise knowledge:D
Two of my fav fitness guys 💪
Jeff gives us the content we want... not the content we deserve!!
Enjoy all the videos. Good stuff. Thanks Jeff!!
Jeff is one of the GOATs of natural bodybuilding. Thanks for the great content king 👑
9:50
“that’s juicy” - Jeff Nippard 2019
He looks nothing like he is using juice, and he is short as hell.
That made me question Jeff a little bit😂
Excited for when the 5 X full body program comes out
solid video boys. like these kinds of insights and the beliefs and science behind them. thanks much. kudos on the show outcome Eric.
Its amazing to get two legends together! Great job at the conference Jeff!!!
Woot!
Early here... plus, I always felt full body is a good way to workout.
Jeff, can you put together a 5x per week full body program for us please?
Greg Nuckol's Average To Savage 2's 5 day template is full body and so far I'm really enjoying it.
Ok
Didn’t he say he was going to work on something like that after he’s done with the current routine he’s working on?
Its not too hard. Do a 10min stretch then do 5 exercises that cover the whole body. Make them different exercises each day and try to avoid isolation. Start light and use good form.
@@quickcar5255 I'm a beginner so I dont know what each exercise does so I'd love a follow along routine
Helms is so fun to watch, down to earth science guy, wish he was more on youtube other than rare 3dm vids
I could watch hours of you guys training and discussing bodybuilding topics!!
the best parts of the workouts are Jeff's totally genuine reactions to his partners: "DUDE. Oh my god. That's juicy"
I'm trying this fullbody 5xweek and it feels great. I'm hitting 2x12 for back, chest, hams, quads and 1x12 for bis, tris, delts, calves and abs. It all adds up to 10 sets for the big muscle groups and 5 clean, dedicated sets for the small ones. So far, so good.
Any update on how this worked for you?
@@derpmanTV poorly, switched to PPL 2x. Week. Coulnd't recover couldn' progress. It's great if you don't have any time and wsnt to do something, but that's about it.
@@bountzee Any idea on why that may be? Trying to see if I should do this or PPL. Full Body 5x A Week means no pump but no leg day and PPL means pump but full Leg Day.
I probably missed a video where you talk about exactly what do you do outside of UA-cam cuz this looks like a pretty big deal man congrats on the speaking it looks like your success is truly taking off to real Hiatus that's awesome bro great video great workout you've always been like my go-to to look at training advice and routines and stuff
Devastated to have missed the seminar. Please consider passing through Adelaide for your next Australia tour! 🙏
3:15 this is actually legit 🤣🤣🤣 that’s how you get people to believe you lol
Dori Qu He said that cause of Dwight in the office doing it. Saying that it wasn’t just a joke, but it’s for real.
Bears . Beets . Battlestar Galactica
d.7 Whenever I’m about to do something, I think, ”Would an idiot do that?” And if they would, I do not do that thing.
Jeff, as a Buff Canadian... when tf are you gonna do us all a favor and cosplay as Wolverine?
Gay
A 5'2 wolverine?
@@kevinhsu3102 wolverine is supposed to be short tho so what are you playing at?
Kevin Hsu Jeff is not 5’2 lol and the original height of the wolverine is 5’4. Jeff is around 5’5 so he would be a nice candidate heightwise but he is not hairy enough and way too blondish
He's a midget
The posing showdown is such a perfect comparison of a short mesomorph vs tall ectomorph.
this video might just be one of the best training videos I have ever seen,great job Jeff,try to bring Dr.Helms again :)
Damn you Rule 34 :D And yeah, it was just in time, I'm doing 3x full body atm, so was curious how to manage volume and etc right. Thanks! Very informative as always!
Oh my God, he watches the Office 😍😂 Just another reason to like Jeff.
Also: Great Video 😅
Congrats on your trip and great content
You guys are amazing ;) keep up the good work !!!
all credit goes to Alex alpha destiny...jeff you are the true friend
I think when ur young and trying to do look good splits are good. But for longevity full body every day is the bests
i was hoping you would should at least a full set of each of the exercises for eric.
Thanks for the vid!
Just that you know that your video about neck training is like the only place on the internet that talks about neck training. And it totally convinced me and I started doing these neck exercises!
No its not lol
@@XrictosTkd where else?
@@SpaZzzzzz If we're talking about famous fitness youtubers, then Alphadestiny.In general neck training is pretty common for athletes competing in compact sports.It's not something new
Bro i was doing this for 3 months and the results were insane you know.
Hateem Arshad yeah right, you'd be depleted an get scrawny
That's wild that the guy in the sweatshirt looked like literally nothing and then when he took it off, those triceps...damn
how you're in Aus, this is so cool
love his comment about if it hurts don't do it,
simple and true and humbling
Yup! This is why I always do full body workouts that often as well. Sometimes less, but not less than 3x.
I would definitely buy a full body program once you drop one.
jinmushui1soul he has
@@bachirguediri2651 Just checked and I don't see anything new. Upper/lower is not full-body...
I never realized how short Jeff was until his camera angle was always level to Eric's chest. But at least us short dudes can look jacked easier, hypothetically
n00bie he’s inspiring especially for a guy like me who’s 5’3
Much easier, youll never see a tall guy naturally look impressive. Eric looks shredded and all, but lanky tbh. I dont mind being short cause at least I can easily look "big".
@@alexworm1707 Tall guys can look very impressive too, naturally. Depends on your definition of ''tall'' and ''impressive'' though
Being tall is impressive on its own.
@@alexworm1707 hahahaha cry me a riverrr
Proud of you big homie!
Thank you, I been seen you videos, sense I understand little more about my body and how to workout better
*giggle giggle* “whoahahah sooo diced” *heavy breathing* nice, Jeff lol
Eric Helms looks like he doesn’t even lift when he has all his clothes on lol
The price of natty bodybuilding.
@@ARG23supreme And being extremly lean... You can look huge as a natural, but not with a single digit bf percentage.
@@manuelmoreira8575 True, I meant if you're competing as a natural.
Manuel Moreira exactly
@@ARG23supreme Heresy!
Love the content bro!
Hey Jeff, another awesome video Bro !
Jeff if by any chances you know is Dr. Eric has posted that workout. I mean the whole thing ( exercise selection, sets, training days, reps). It’s catch my attention and I want to try it .
I never used whole body workouts before !
Hey Jeff,
are you going to put together a 5 day a week Full Body program?
Exactly
Yup
Tried 3 days , 2 days to go for weekly completion. Awesome pump!
Great vid and great info. Thank you both! Note: If Eric gave more attention to his tricep development, his upper body would look more balanced and better overall.
looking all cool on that stage, Jeff is filling every aspect of a perfect boi
Done all kind of splits, fullbody 3 times a week is the best I have ever tried💪🏼
I'm 2 week in my full body program and I am amazed at how much more energy I have. And i get a lot less sore although doing more volume at the end of the week!
Im also doing full body for 3 and a half months now. Ive never felt so pumped to do fitness before in my entire life.
actually crazy how good Jeff’s physique is, especially comparing it to Eric. He looks so good
Dylan Jr genetics baby
cuz he is a midget ...
I think this Eric guy got the better physique in my opinion
Remember that Eric is 6ft tall at least. Eric is 6 days out from a bodybuilding show. Jeff is not even 5ft 8. Jeff is not ready for a show. .
Dylan Jr it's not because he's short, it's because he's nowhere near as lean as Eric. The amount of mass Jeff is carrying due to being less lean makes the two incomparable.
Jeff does have some pretty nice muscle bellies though, and that probably is due to him being short.
Shout out to Eric for always keeping it real
bro, you got the Y-3's! those boost are lush! I tried a set on last week and OMG. Nice cop!
*Jeff speaking at the evidence based training seminar*
His evidence: Dwight did it in The Office 😂
If anyone is interested in an example fullbody split here is what I do.
I was doing an upper lower split.
Upper: hor push, hor pull, ver push, ver pull, flys, laterals
Lower: SQ Var, HH var, quad iso, ham iso, bicep iso, tricep iso
Rotating between light and heavy workouts.
The essence of what helms recommends the fullbody split for is to better allocate volume, so instead of making up a whole new program, I just reallocated the same volume I was doing for upper lower 4x per week to a fullbody 6x per week.
Split is as follows:
Full Body A: Hor Pull, SQ Var, Flys, Tricep iso
Full body B: Hor push, HH var, laterals, bicep iso
Fullbody C: ver push, ver pull, quad iso, tricep iso
Then repeat, for a total of 6 days on 1 day off. I will also alternate each workout between light heavy.
Each exercise I do for 3-5 sets, depending on how much volume each muscle group needs for me personally to progress.
Light workouts are 8-10 reps for the primary movements, 10-15 reps for the rest.
Heavy workouts are 4-6 reps or the primary movements, 6-10 for the rest.
Then I use double progression to progress my lifts.
Let me know your critique of my interpretation of a fullbody program,
If people reply and like this then ill update in a few weeks time how I am finding my training with this reallocation of volume.
Thanks!
Very nice. Im gonna be glad to hear more from you
I think it's a good workout. I've made my best progress with a Push/Pull workout, 6days per week .
Push wortout : Squat, Bench press, calves, shoulder press, latteral raise, triceps extentions
Pull workout : Deadlift (once a weak), Pull ups, rowing, biceps curl, facepull, Leg curl (days without deadlift)
I did 3 times each workout per weak with a heavy day (4-6 reps), a medium day (6-8 reps), and a light day (8-12 reps).
I was able to increase weight almost every weeks. I think the most important as a natural lifter is to lift very frequently. My routine was different, but I think the spirit was the same as your: frequent training, 6 days a week, heavy and light workouts etc...
Great video and information! Helms is looking jahkudddd!
A little bromance if I've ever seen it! Awesome video!
8:47 As Jeff pans the camera the girl comes into centre frame in the background...and what does he say "Mmm hit that?"
Yea he was talking about fucking that woman
This is the type of training people used to do before steroids.
Excellent video Jeff! Amazing content. Where did you get that green shirt? I need that like yesterday! 🔥 🔥🔥
Yeah great tshirt...let me know yo me
we all need a hype man like jeff
Eric Helms? instant like :D
"Do not stand at my grave and weep, I am not there. I do not sleep.
I am a thousand pounds of whey, I am the oats that start your day.
I am the squats down to the grass, I am the gains in your muscle mass.
When your strength begins to drift, I am the rush that helps you lift!
Of helpful bros that do inspire, I am your charm when the bunnies mire.
Do not stand at my grave and cry, I am not there, I did not die!"
Wheymen
@@trippybruh1592 Hehe
Seeing jeff struggle on bicep curls is actually nice cause you realize he’s human and has that same breaking point where the rep is tough
Awesome vid, I didn’t know you came down under recently Jeff?