 You guys keep asking and asking and asking Frank what type of routine do you follow Frank what's your workout and to your possible surprise it's a full body routine and to me it makes sense it's the most obvious one the goal of body building is to take the muscle to failure as frequently as possible and a full body routine does just that every single day for now I'd like to explain how I came about doing a full body routine so before we get started you know I don't have an educational background in sports physiology outside of my personal training certification but I will say in regards to bodybuilding I think most of the experience most of the education all the practical has to be obtained in the gym itself listen you want to do sports medicine work with like professional NBA team do some type of chiropractic stuff that's a whole different story bodybuilding I don't really look at people's credentials I look at what they look like and I like to think my physique I've obtained through my personal experience as a 100% lifetime natural is a testament to my advice especially in the short span of time you don't read a book as a body builder you lift weights my training history is fairly typical except unlike most people I listen to my body I was open-minded I gauge my response to the various routines I've been on you know when I was a teenager in high school I had a barbell in my garage to do bench press deadlifts and squats this led me to doing a 5x5 routine which certainly worked initially and I can't remember specifically what I was bench pressing but it was around 200 pounds when I was 16 or 17 and I don't think I was squatting and I don't recall my deadlift but pretty average mediocre numbers I mean for a teenager they were great you know bench press around 200 pounds squat around 250 and then deadlift around 300 at the time I thought bench pressing a lot of weight was cool but I plateaued so hard after getting to a two-plate bench press I think I spent months and months and months almost a year doing the same weight I tried eating more food and I wasn't making any progress eventually causing me to cave into a higher volume bodybuilding routine you know you would go to these powerlifting forums and these people would just say oh you're not eating enough just keep at it you'll break the plateau but I was only bench pressing you know 200 pounds for five reps and I was stuck it didn't make any sense so I moved on to the classic chest Monday back Tuesday legs Wednesday shoulders Thursday arms Friday and the weekend off this was accompanied with me moving from my garage gym to getting a gym membership out of local New York sports club and that worked for a lot of years most of my bodybuilding experience actually probably five or six years I made a lot of progress on that classic bro split training routine and I was at my peak strength doing that but my focus on strength kept me from maximizing my hypertrophy potential the most I benched was 245 for 10 reps I dead lifted around four plates and I never really squatted heavy or worked legs my peak body weight was 185 pounds you know I wish I had some pictures but I don't think I was really that well developed and symmetrical you know I would assume my upper back was really underdeveloped rear delts you know just had big chest big arms probably some postural and balance issues as well so it got to the point where I'd been weightlifting for like six or seven years and I was spending two hours a day in the gym I was getting more and more miserable I was like why want to be a bodybuilder what's the point of this I'm not gonna take steroids so I took a break and I took about two years off I lost pretty much all the muscle I was down to like 130 135 pounds I didn't even have abs anymore and that was probably from about late 2012 to early 2015 and I had an itch to get back into weightlifting because fitness got popular again I don't know if you guys remember but you know ten years ago working out was not popular and you know around five six years ago is when fitness really started blowing up on YouTube on Instagram men's physique competitions all that type of stuff so I definitely got an itch and in 2015 I started working out again this time you know older more intelligent more aware of my body and you know when I went to do chess I noticed my shoulders and triceps were getting work so I was like all right why not do you know shoulders and triceps with chest you know why am I waiting until Thursday and Friday to do shoulders and arms same thing happens with back you know my biceps and forms were getting work so I decided to do those with back as well so I went from that classic bro split to chest shoulders triceps Monday back biceps forms Tuesday calves and cardio Wednesday and then I rested one or two days and repeated the routine I mean all I really work was upper body and calves so compared to the original bro split I basically doubled the volume for those muscle groups and people might initially be turned off to a routine like that because they're really sore how do you do that much volume but if you do it for a week or two or three your muscles are able to recover more rapidly and you get used to it and then the same thing happened again just like I went from the bro split to like a push pull one day off thing I was like well I'm working my shoulders on chest day so why not do rear delts and hey why not do back as well and that graduated to the full body routine so I would do chest back shoulders triceps biceps forms calves all in one day I never really worked out my legs but I did just started doing some glutes recently over the past few months you know my routine used to take me anywhere from 45 minutes to an hour in the gym now it takes a little bit longer so I started doing this full body routine three to four days per week and the way I was able to do so many muscle groups so frequently you know literally doing five six seven muscles in one day is because I reduced the weight and rest time so I would do two to three exercises in the time someone normally does one you know imagine you go to do that flat bench press you do a set rest two minutes do a set you know you're spending six seven eight minutes on bench press if I rest 30 seconds I'll do you know two or three sets and you're just sitting there resting to pump out you know your 10 RM or whatever nonsense you're trying to do so reduce the rest time reduce the weight I was able to drastically increase the volume and condense a lot of sets a lot of exercises into a short period of time and after a few weeks of doing this full body several times per week I realized I could do it every day as my muscles started recovering quickly so seven days a week in the gym doing the same routine very high volume full body and the reason I believe it's the most effective workout routine is as we said earlier it takes all the muscles to failure every single day more often than any other workout the volume is at least four to five times that of a regular routine and does that equate to four to five times the muscle growth I wouldn't say exactly it's certainly more you know my results over the past nine months of my transformation are dramatically accelerated compared to most people so I took a quick look at what these other influencers are recommending for full body routines like Jeff Nippard and they don't seem to be giving you the big picture it's also not hypertrophy focused you know they're not giving you enough volume it's only one or two exercises per body part it's too much weight they're telling you to rest on the weekends not as effective as it could be you know what I did for my physique drastically higher volume moderate to lightweight high intensity focus on isolation movements really stretching and flexing that muscle and if you guys do want personal advisement I can walk you through my training routine just schedule a consultation with me at frank-defano.com hopefully within the next month or two we have my website fully up and running and you guys will have access to a lot of good information so thank you guys for joining me today let me know what other workout videos you guys would like to see if you guys do want to support me please just like the video leave a comment down below and if you can share the video on social media if you do want to support me further you know how to do so down in the description thanks again for joining me today guys I hope you enjoy your workout today