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@srus.hhh22

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Posted On: October 4th 2026, 12:09 pm

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How to maximize full body training -

I personally don't do full body training however I think it is in fact one of the best ways you can train. But it also is the least forgiving in that your programming needs to be sound in order to get the most out of that style of training.

I'm going to cover a few things about that in the slides but also reiterate that here.

"More 1st sets" - this is nonsense
This was created by people who just decided that FB 3xW or FBEOD had to be superior to every other approach based on the fact that the "1st set" has the most stimulus because fatigue isn't present.
The idea was that the more "1st sets" we could get in a week the more growth we'd get but there is literally NOT AN OUNCE OF ANYTHING TO SUPPORT THIS NOTION.
In every study ever known to man multi set approaches beats single set approaches. And acute research on MYOPS shows that a single set does produce a significant spike and tail, but MORE VOLUME CREATES AN EVEN BIGGER SPIKE AND TAIL.
This aligns with all of the outcome data showing more sets (up to a point) = more growth

So we don't need "more 1st sets" we need more "2nd and 3rd sets" to maximize growth.

You don't need exercises for every muscle group -
This also has gotten ridiculous where kids with little to no muscle are doing everything from loaded supinations (pointless FOR ANYONE!) to literally thinking they can "bias subregions of the delts".
Moronic.
In a consolidated approach you need to just cover the main musculature of the body, and you can do that fully over two sessions.

Which brings me to my next point - You don't even have to hit every muscle 3X a week in FB. It can be twice a week for some muscles and three times a week for others. Or it can be on an ABA or ABC rotation.

Here is the myths that need to STOP being repeated tho -
- more 1st sets (this is based on frequency and there's no difference in 2 vs 3 x a week)
- muscle growth is fiber specific (it's absolutely not it's motor unit specific)
- FBEOD reduces the "atrophy" period. If that was actually a issue we would see that show up in the longitudinal data and it flat out doesn't

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