Ep 90 // Unlocking Strength, Muscle Growth & Fat Loss: The Science of Full Body Training
Fitness Stuff (for normal people)
Tony and Marianna
4.9 • 644 Ratings
🗓️ 16 October 2023
⏱️ 64 minutes
🧾️ Download transcript
Summary
More details on our new High-Frequency Full Body 12-week program:
Sign up for premium here to access all training programs for just $5
This 12-week program is tailored for those at an intermediate to advanced level seeking a fresh approach to take their progress to the next level. It employs a distinct training method, targeting each muscle group 4-5 times weekly for maximum frequency.
Full body training has several distinct advantages including:
- Ability to easily increase total training volume, leading to more progress
- Not just more volume, but higher-quality volume leading to better muscle growth and strength
- An improved recovery capacity leading to better performance and fewer training injuries
The Program Includes:
- Exact sets, reps, exercises, rest time, & RPE targets
- Full mobility routine to optimize recovery
- Add-Ons for specific muscle groups/lifts you can insert depending on want to focus on (glutes, delts, bench press, squats, or deadlifts)
- Google Sheet tracker to track every aspect of each workout throughout the program
- Automatically calculated 1-rep-max on all compound movements to better track progress
- Video links for every exercise
- Exercise substitutions
Get this program for just $5 here
Premium also includes:
- Weekly bonus episodes every single Friday answering your questions
- $300 monthly Legion Supplement giveaway
- 12-Week Full Body Workout Program
- 12-Week PPL Workout Program
- Exclusive discounts to partners like Marek Health, Examine.com, and more
Legion Athletics Episode Discount:
Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here.
Links/research from this episode:
Daily Volume Ceiling Research Review
Don’t forget to follow us, nerds :)
Instagram: @fs.pod
Watch on YouTube: Fitness stuff (for normal people)
Timestamps
00:00 Intro
02:30 What Is Full Body Training
08:15 The Three Main Drivers Of Muscle Growth
15:00 Muscle Protein Synthesis Impact
20:00 Norwegian Frequency Project
24:45 Daily + Weekly Training Volume Goals
37:00 Neurological Strength Adaptations
38:45 Overtraining & Recovery
48:45 Days Per Week For Full Body + Steroid Use
53:15 How To Organize Each Workout
55:30 Stimulus : Fatigue Ratio / Exercise Choice
Transcript
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| 0:00.0 | Welcome back to the fitness stuff for normal people podcasts. |
| 0:03.5 | I'm Tony. |
| 0:04.0 | And I'm Mariana. |
| 0:05.0 | And the fitness industry right now is just not what it could be. |
| 0:08.7 | It's become something built on unrealistic expectations, aesthetics, external validation, |
| 0:12.9 | just everything directing attention away from what matters. |
| 0:16.2 | The bottom line is we're not just trying to provide another fitness podcast, |
| 0:19.2 | but completely change the industry for the better by providing you with the knowledge and actual tools to give you confidence |
| 0:25.0 | in applying the best possible training and nutrition into your own life. |
| 0:30.9 | Where today we are going to take you step by step on how to build the perfect high frequency |
| 0:36.3 | full body training program. You might hear |
| 0:39.6 | full body and be asking, wait a second, isn't that just for newbies or people who can only |
| 0:43.9 | work out once to twice a week? I probably don't even need this. Well, we're here to tell you today, |
| 0:47.8 | the opposite is probably true for more advanced and intermediate trainers especially. Over the past few years, full body high |
| 0:55.7 | frequency training has become very popular programming style in the evidence-based fitness community, |
| 1:01.0 | with many top natural bodybuilding coaches, professional natural body builders, and strength |
| 1:05.9 | athletes being a testament to its success. High frequency full body full-body training programs are especially helpful for |
| 1:11.7 | intermediate to advanced lifters who are looking to take their physique and training to the next |
| 1:15.0 | level. Today, we're going to take you through the research of why this style of training has |
| 1:19.4 | become as popular as it is today. This episode is also coming out the same week we dropped |
| 1:24.6 | our high-frequency full- full body 12 week training program for free |
| 1:28.8 | to all FS premium members. We built out an entire 12 week training program, including micro |
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