16h • General
Fat loss?
My questions are what does 70-80% mean? 1 RM? 5 RM? 75 sets, that's 15 per day!!! Does this work on smaller set amount? Maybe I need to think about shorter daily workouts.
Arnold's Pump club newsletter.
But that might not be the detail that matters most.
Researchers randomly assigned well-trained lifters (averaging 6-7 years of experience) to either full-body training five days per week or a traditional split routine, targeting each muscle group once per week. Both groups were prescribed the same volume (75 sets at 70-80% of max). After eight weeks, the full-body group lost more body fat.
But here’s what stood out: The full-body group also reported up to 7 times less muscle soreness.
Despite identical programming, the full-body group accumulated significantly more total volume (410,653 kg vs 353,244 kg). The researchers believe that spreading sets across muscle groups reduces fatigue, allowing lifters to maintain higher loads and complete more reps. Less breakdown per session meant better recovery between sessions, allowing them to push harder more often, leading to better results over time.
This was a small study, and the researchers didn't directly measure daily activity. The full-body group also performed more total work when warm-up sets were included (it’s why we teach how to do work-up sets in The Pump Club app).
If fat loss is your priority, it might be worth trying full-body sessions (it was how Arnold originally trained, and the style used in many of The Foundation Workouts). You might find you can train with more intensity while feeling better day-to-day, and that combination tends to move things in the right direction.
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Fat loss?
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