Section 3, Lesson 4
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The Benefits Of Full Body Training

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As I mentioned in detail earlier, frequency is what’s most important for natural lifters, since protein-synthesis lasts no longer than 48 hours.

So regardless of how much you destroy a muscle, after about 48 days, you aren’t growing anymore because protein synthesis is no longer being stimulated.

With this in mind, wouldn’t it be ideal to train muscle groups at a higher frequency to be constantly stimulated, in alignment with the same duration of protein synthesis for maximum results? Makes sense to me.

Ideally, beginners will train 3-4 times per week and intermediate to advanced somewhere around 4-5 (6 if you just love the gym), but no more as you want to leave room for rest, which is when your muscles are actually growing.

So at least 1-2 rest days per week, which will allow you to recover properly for your next session. I personally do full body, weight training 3-4 days a week, and bodyweight training using The Body Rebuild 1-2 days a week.

The benefits of Full Body is that it’s extremely flexible. You don’t have to train each session exactly alike. You can have some days where training is more upper-body focused, only doing 1-2 lower body movements while having another day lower-body focused where you only do 1-2 upper body movements, but still hitting every muscle group to each session to stimulate protein synthesis.