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