One thing I love about full body splits is how easy they make it to stay consistent and recover intuitively. If I’m really feeling good I can train every other day for a while. If I have to miss a session, or if my recovery isn’t good a while I can cut back to 3x week or 2x a week and not stress about how to rearrange everything.
Hell yeah. Nowadays I am working full time, a full time student, and a full time dad. I get in what I can and if that’s only 1-2 training sessions a week I still am not missing anything. Full body training is great.
@@I_Might_B_Wrong Especially considering that all the research shows that it only takes something like 15% of the volume it took to build muscle to retain it. You can keep your gains (and the corresponding metabolism boost) for years with 1-2 hard sessions a week and a decent diet.
@@Yaahboi52 Any of the MAPS programs other than split would qualify. If you want to start simpler/cheaper you could do a big 4 based routine. I do squat/bench one day and deadlift/overhead press the other (3x/week total). I used Juggernaut 2.0 as a template for setting sets/reps/percentages. It’s a good starting place because it moves through different rep ranges over time. If I could go back I’d add a bit of core work (abs and obliques) and biceps (chin ups or barbell curls) but not much else. If you are beginner or early intermediate you might be able to train that way for a few months up to a year or so before you need to start thinking about more variation.
I love the positive energy between y’all and the caller. It seemed like y’all really want people to succeed rather than simply tryna make a buck selling a product. Subscribed.
Training/coaching is a craft all in itself. You have to be intellectual but wise at the same time. You have to be the general and the grunt at the same time. This was an awesome show fellas.
Leroy Colbert always said recovery is the key to building muscle and strength. Full body workouts provide that. You get 4 complete rest days each week. 3 workout days. You don't kill your body during the workout. You leave a rep in the tank. Yes the workouts will be a bit longer but to get the next day off to fully recover is a game changer. When you do PPL or a typical split routine. Your body is in a constant state of recovery.
excuse me Sir, where can I contact you if possible you can prescribe me full body workout routine. I like mixing some calisthenics like weighted dips , pull ups, chins etc with the weights. If anything I would be interested in getting a solid workout plan from you since you seem to be seasoned in this aspect. My priority right now are shoulders , upper chest and arms.
@@unknownsource4359 From what you have said you do. I add in the same exercises as you. So I would do incline bench presses either machine or free weight. Then do weighted dips. 3-4 sets of 8-10 reps. When you get all 10 reps using the same. On the next workout add weight. Do your pull-ups or chin-ups. 3-4 sets. In your rep range. Work on adding 1 rep or more each week. You still need to do legs so use the leg press. 4 sets, 15 reps. Shoulders, do whatever exercise you want for rear delts. Face pulls, bent over laterals. Do high reps, 20-25 a set up to 100 reps. Then do high rep side laterals, 20-25 rep sets. Do 100 reps total. Arms, do laying triceps extensions like skull crushers but you bring the weight past your head. And curls in a super set. 4 sets. Now if you look at the workout. You have bench and dips which hit the chest and triceps. Then at the end you are doing the extensions. You do these because your triceps are 2/3rds of your arm. You do pull-ups or chin-ups which hit biceps and back. And you do curls at the end. You get a lot of front delt work from incline presses and dips. So I only included side delts and rear delts.
I recommend if you have the money and room to have some kind of gym setup at home just in case you can't make it to the gym. That way you never have an excuse for missing workouts and hold yourself accountable.
even cheaper and better are few bands and some stuff like things to put them over doors and so on. you can do literally everything with them and its good change for regular weights
Not only is skill building key, but another factor is the reduced in session fatigue and therefore the additive effect of multiple stimuli. For example, I separate vertical and horizontal pushing and pulling by a day which means I am fresher at both and can get more out of both than if I would put both together into one session as I do on the weekend when I have more time. This is how my plan looks right now: Session 1: Pull-ups, KB Clean & Press Press, Double KB Front Squat, Hand2Hand Swing, DB Flyes, Facepulls Session 2: Deficit Push-ups, DB bent over row, Russian KBS, Single KB Front Squat, Lu Raises, Biceps Curls, DB Overhead Triceps Session 3: Dips, Chin-ups, BB Front Squats, BB RDL, BB Rows, DB incline press, biceps curls, triceps overhead cable push
I do trigger sessions when I am sick or recovering from anything minor and it seems to help a lot. Common concensus is to rest when sick but I say there is also great benefit from activity as well. Stay strong 💪
Another very informative episode. One thing I want to mention from the many great talking points that often gets lost is that resistance training research is in its infancy and very hard to do in a controlled lab setting. Research outcomes at this point are generally directional and not established fact in most cases, so experience-based guidance plays a major role in filling the gaps in our understanding of training approaches and because of individual variability it is really helpful to test trusted training programs to determine which protocols work best for the individual. As Dr.Brad Schoenfeld suggests, be your own n = 1 experiment as the science continues to evolve. Science has its place and experiential insights from capable trainers has its place, so the two can work well together.
2 full body sessions and 2 cardio sessions, are perfect for me, but I have get hard full body sessions, for cardio I can chill, my body builds cardiovascular levels quickly
A full body workout provides an aesthetic look which I have seen since I have switched from the traditional push pull legs. I found the PPL boring after a while even with progressive overload. Doing a full body allows you to switch in and out exercises but still have the same impact!
@@gabrielalmeida6085 I did 5-3-1 for several weeks to build a base of strength, then did PPL for months. However I felt with PPL I was plateauing a lot with my exercises and they became very mundane. Since switching to 2/3 days of full body I’ve found strength is there and also aesthetically I’m there. To be honest every body reacts differently to routines so some may see gains with PPL and some may with full body. I just felt as my life got busier a full body fits my routine better and I feel fresher as I’m giving my body more of a break by doing just 2/3 days instead of 5/6 with PPL
I've just started back at 47 , I used train separate body parts 5 days a week but now I'm doing 3 full body workouts a week and 4 days rest , going to see how it works out , I have busy life so think that will fit in better and keep me more consistent, day on day off , day on day off , day on and then 2 off , repeat
I got way more aesthetic from body part splits, did full body first 2 years of lifting and they are the best for learning then went to upper lower, but you won't get that aesthetic look unless you are very genetically gifted of course. Whatever works for you!
Hello Sal! Thank you for the great video with so much good information regarding training. I listened to the lady who’s a personal trainer and you mentioned she would benefit most with MAPS Prime and MAPS pro. I’m planning to become a personal trainer as well and would like to acquire those programs. I wonder if you have a discount now. I know this video is 3 years old. Thank you!
Working as a nurse it's too much to workout after a shift (unless it's my friday). Full body splits has helped me when I have 4 days off in a row or having my days off all over the week. I do an A,B,C workout routine. I try and do every letter 3 times in 2 weeks
I loved slick pal Sal's perfect setup for free tickets after offering her programs "I've never been to a broadway show.." She didn't catch it though, so he had to go in obvious lmao
Tried the full body approach. Too overwhelming. I get confused on which workouts to pick. I prefer the PPL (Push Pull Legs) approach with a 4th day separated for Shoulders and abs so I can have Derek More Plates More Dates Shoulders. I do supplement so maybe that helps.
It's very simple, do the compound lifts first and do isolation work after the compounds. You can do an A, B, A style or you can do the same routine each workout. You can do extra ab work or calf work on your off day or at home.
If you have a home setup then do Giant sets. It saves time and it gives good cardio. I'm able to get 10 sets per body part in a workout part this way, where before I was doing 3 sets doing one exercise at a time. And yes they are quality reps too.
@@72Dexter72Manley72i dont agree its simple, a lot of people do too much because they feel they have to hit every single muscle in every session, and like he said many get confused on what theyre supposed to do, you can seperate each day into a primary focus, secondary focus, ect, like one fb day is up⁰per focus, another is lower focused ect. Doing a squat and a deadlift on one day is very taxing, and doing heavy upperbody can leave you exhausted for whatever comes after. I think theyre great because theyre a lot more flexible and custonisable but also think theyre harder to program for the reason i stated. Where as u/l, p/p/l and bro splits are all self explanitory.
@@BradleyCTurner My Man. I already explained how you set up Full Body. I'm 58 years old and still can do this. You do compound lifts first when you are fresh. Isolation exercises last when you don't need as much energy. Using your example. Deadlifts on workout A and the First exercise on Monday. Squats on workout B after Chest or a Back exercises on Wed or Thurs. Deadlifts on workout A on Sat or Sun. Your body will adjust to the workload as long as the exercise order is good. Exercise order is normally largest muscle group down to the smallest muscle group. So Monday's workout would be. Deadlifts not to failure. Bench press. Barbell or dumbbell Back rows Shoulder presses Cable lateral raises Leg extensions Curls Tricep skill crushers super set. Tricep press downs Workout is over. Workout B on Wed or Thurs. Pull-ups Incline bench Squats Farmer carries for shoulders Drag curls Tricep overhead extensions Face pulls Romanian deadlifts with dumbbells. Workout is over. Try to add 1 rep to at least 1 exercise each workout. Chart your workouts. A person can take out an exercise and add another to focus on a certain body part.
Just started a 3-day per week full-body split (squats, deadlifts, rows, shoulder press, push-ups) What is some good exercise for rest days in between my full body lifting days? Yoga? Cardio? Stretching? Thanks
No natural is growing significantly from any given workout for more than 2 days. If you're training so hard with like 30 sets a body part all your doing is impeding recovery and you don't start to grow until after you've finished recovery especially central nervous system recovery. Even push pull legs is kinda pushing it. Push pull you can divide legs into push and pull too. PPL isn't gonna give you any more growth than full body.
I like Push/Pull on paper, but working the shoulder girdle 4 times a week is not wise. Same problem applies with PPL, no to mention there's really no reason to be in the gym 6 days a week. Been there, done that. Upper/Lower is fantastic on paper, but in practice the upper body days can be a bit grueling compared to lower. So when I did Upper/Lower, I would always do my arm work on lower body day. Definitely workable. FB is great if programmed correctly. I personally prefer to have 3 different workouts. A/B/C. Different movements and focus on all 3 days. Each session has 9 exercises with only 3 or 4 being "big" movements followed by accessories. Something like: A. 1. Seated Cable Row 2. Hammer Strength Chest Press 3. Unilateral leg press 4. Lying leg curls 5. Cable Upright rows 6. Incline curls 7. Tricep Pushdowns 8. Shrugs B. 1. Hack squat 2. Chin ups 3. OHP 4. Hip thrusts 5. Side laterals 6. Hammer Curls 7. Overhead tricep exts 8. Facepulls C. 1. Romanian DL 2. Dips 3. Hammer Strength Hybrid Row 4. Leg Exts 5. Shrugs 6. Rev Curls 7. Reverse Pec Dec Yes, there are machines in there, and no I don't do regular squat, bench or DL. Did those plenty in my powerlifting days and setting up the workouts like this allow me to do movements I truly enjoy and allow me to actually recover between workouts. I've only gotten bigger since ditching movements I don't enjoy and finding movements that allow me to actually FOCUS on working the muscles at hand. My split offers variety and recovery and most of all, enjoyment. MY reason for moving to FB is I like to do other thing outside of the gym like boxing etc. Going several days in a row really makes it hard to get any other worthwhile work done in any other discipline.
Ive been on PPL 6 days a week and have seen solid gains at the start of my bulk. It’s been about 9 months now since I’ve started my fitness journey and I haven’t found a way to stay out of the gym. Is it really THAT big of a difference? And no, what if I refuse the trigger sessions? I still want to go all out everyday, but is it worth it?
Try to find out how much volume you can handle during one session and one week. No matter how you split it you will get similar results. Only thing I would avoid is training muscle once per week. For me it is 36 work sets per week. Used to train 6 sets per day for 6 days. Now I do 12 sets every other day 3 days per week. It's more how much your body can handle as a system before your nervous system gets mashed. At least that's what my experience tells me.
@@markorerecic9005 Thanks for the response. I feel as long as your consistent with any split you’ll be fine. The guys talked about it later in the episode after I made this comment. Most people wouldn’t be consistent on 6 days a week but I haven’t missed a day since March but I was in a deficit. Now that I’m really understanding the science behind it and giving my body the calories it needs I feel and look better than ever.
Where I see the value in a very consistent individual with full body is in a context of a deload period after running through a ppl or upper lower or even body part split. It's nice to switch to a more barebones full body split to allow for extra recovery but not sacrificing progress on key lifts
If you are interested in possibly being a live caller on the show, you can send an email to live@mindpumpmedia.com. They will look over your question and reach out to you if you get selected!
I workout at PF. My routine, is hi-reps low weight. Mainly I've been going from bottom stack to the top. Usually between 80 or 100 reps. I do a full body, 5 to 6dys a week. I'm not perfect with my meals. I'm a truck driver. But when I eat, I usually have a salad with chicken or steak. A smoothie with oats and sometimes a plate of pasta. Should I switch to more weight and low reps. Or am I ok. I've only been working out since November
I’ve lifted consistently for a few years, usually doing a PPL routine. I was looking into the MAPS anabolic program but I have a few concerns. I feel like, even with the trigger sessions, I’m just not getting enough volume for some muscles. For instance, on day 3 of phase 1(th-cam.com/video/hFbNVqWU4PM/w-d-xo.html ), there is no exercise to hit chest. Then you don’t go to the gym the rest of the week. Any advice regarding this issue?
Are you concerned with not hitting the chest 3x per week? With PPL you wouldn't have been hitting chest 3x either, correct? Just make sure you take the chest exercises (compound ones) close to failure, going heavy and keep progressing the weight. Progressing the weight can be better than adding volume. People over value volume.
I’m 61, and doing HIT, twice a week in the gym. Chest, shoulders triceps, then two days off. Legs, back, biceps, then two days off. I’d like to do total body but doing HIT like Mentzer - Yates…and by the time I’m done I’m ready to puke. No way I could get through full body.
I appreciate your work in the fitness field. One more question, if you don’t mind. I only have time to train 2 x week. I like to push my sets to positive failure. Would it be better to do 3-4 sets per muscle 2 x week using fullbody or 6-8 sets per muscle using an upper/lower training each muscle 1 x week?
Training a body part one time per week, or rarely, works when you’re on supplements, because the synthesis and recovery is super ramped up all the time. Naturals aren’t still growing six days after a workout like guys who have cell tech
I don't know if full body is really optimal for bulking though. Gotta keep that muscle protein synthesis active all the time especially if you're eating in a 500+ surplus every day. If you have the time to train 5-6 times a week, why not split?
Your split doesn't even matter. Its only a tool to manage your training volume over the week. The latest research Brad Schoenfeld indicates this. If volume is equated across all types of training splits, none of them produce more growth than the other.
@Andre Leite da Silva If you cannot do 20 really hard sets in one workout without the last few sets being of acceptable quality, then you have serious issues. No person that eats well, sleeps well and has a normal health will be unable to perform 20 really heard sets in a workout. The last set of the 20 would not be as high quality as the first. But the difference should be almost neglible. And you also have exercise sequencing for a reason to counter this. There is also benefits of doing 20 sets on a muscle group in one workout instead of splitting it up. For example training the muscle in a stretched position after 15 sets is a good thing. You don't get the same benefit of that if only after 5 sets as there will be less blood in the muscle.
@Andre Leite da Silva I already answered this. If you can not do 20 sets in one session with very high intensity and effort. There is something seriously wrong with that persons health. What you gain by splitting up 20 sets into 2 different sessions is neglible. You can read more about this on Brad Schoenfelds research on this exact topic. Also few people do 20 sets on one single muscle group anyway. Maybe Back workouts. Mins is around 15-17 sets. Once or twice I have done 20 sets and the last 4 was hyperextension work.
@@TorAndreKongelfthe research you quoted doesent even agree with you. "As far as frequency, if you are aiming for 10 sets per muscle group per week, “even one day a week per muscle group really is sufficient,” Schoenfeld says “But when you start using more than about 10 sets per muscle group, it's generally best to split the volume up into more frequent sessions across the week". Literally googled what you suggested and this is what it shows. You arent providing any significant stimulus even close to 20 sets for a single muscle group, and you wouldnt even need a study for this. If you do youre sandbagging and prior sets are no where near max intensity. The body doesent grow for 6 days after a stimulus, so not only are you likely damaging the muscle or at best doing junk volume, youre wasting days where the chest isnt being stimulated growth, to say 2 days is negligble is funny conaidering the research you showed states the exact opposite.
100% feel better doing full body split You become what you do more often So training a body part more often Is far better, I dont feel soo sore and drained mentally and physically but still have great strength and muscle gains I train HARD once every 3 days, so 1 day on 2 days off People don't realise how much your system needs to recover before it start to build muscle
Full body sucks there is no optimal program just do what you enjoy and progressive overload the weight at the end we are all the same if you keep overloading
And this is why every Mr Olympia ever does full body. Lol not... Stop selling wolf tickets. The time it takes cells to full heal and repair then grow stronger is 5-6 days.
One thing I love about full body splits is how easy they make it to stay consistent and recover intuitively. If I’m really feeling good I can train every other day for a while. If I have to miss a session, or if my recovery isn’t good a while I can cut back to 3x week or 2x a week and not stress about how to rearrange everything.
Hell yeah. Nowadays I am working full time, a full time student, and a full time dad. I get in what I can and if that’s only 1-2 training sessions a week I still am not missing anything. Full body training is great.
@@I_Might_B_Wrong Especially considering that all the research shows that it only takes something like 15% of the volume it took to build muscle to retain it. You can keep your gains (and the corresponding metabolism boost) for years with 1-2 hard sessions a week and a decent diet.
Any advice or workout regimes for full body workouts?
@@Yaahboi52 Any of the MAPS programs other than split would qualify.
If you want to start simpler/cheaper you could do a big 4 based routine. I do squat/bench one day and deadlift/overhead press the other (3x/week total). I used Juggernaut 2.0 as a template for setting sets/reps/percentages. It’s a good starting place because it moves through different rep ranges over time. If I could go back I’d add a bit of core work (abs and obliques) and biceps (chin ups or barbell curls) but not much else.
If you are beginner or early intermediate you might be able to train that way for a few months up to a year or so before you need to start thinking about more variation.
@@lukebbuff awesome thanks for the advice 🙏
Sal, you nailed it. The skill building aspect of the increased frequency is key. Better form = more growth 👌
@Certified Big Dog for who? 😂
I love the positive energy between y’all and the caller. It seemed like y’all really want people to succeed rather than simply tryna make a buck selling a product. Subscribed.
Training/coaching is a craft all in itself. You have to be intellectual but wise at the same time. You have to be the general and the grunt at the same time. This was an awesome show fellas.
Leroy Colbert always said recovery is the key to building muscle and strength. Full body workouts provide that.
You get 4 complete rest days each week. 3 workout days. You don't kill your body during the workout. You leave a rep in the tank. Yes the workouts will be a bit longer but to get the next day off to fully recover is a game changer.
When you do PPL or a typical split routine. Your body is in a constant state of recovery.
excuse me Sir, where can I contact you if possible you can prescribe me full body workout routine. I like mixing some calisthenics like weighted dips , pull ups, chins etc with the weights. If anything I would be interested in getting a solid workout plan from you since you seem to be seasoned in this aspect. My priority right now are shoulders , upper chest and arms.
@@unknownsource4359 Just message me here like you did. I usually respond within a day.
@@unknownsource4359 From what you have said you do. I add in the same exercises as you.
So I would do incline bench presses either machine or free weight. Then do weighted dips. 3-4 sets of 8-10 reps. When you get all 10 reps using the same. On the next workout add weight.
Do your pull-ups or chin-ups. 3-4 sets. In your rep range. Work on adding 1 rep or more each week.
You still need to do legs so use the leg press. 4 sets, 15 reps.
Shoulders, do whatever exercise you want for rear delts. Face pulls, bent over laterals. Do high reps, 20-25 a set up to 100 reps. Then do high rep side laterals, 20-25 rep sets. Do 100 reps total.
Arms, do laying triceps extensions like skull crushers but you bring the weight past your head. And curls in a super set. 4 sets.
Now if you look at the workout. You have bench and dips which hit the chest and triceps. Then at the end you are doing the extensions. You do these because your triceps are 2/3rds of your arm. You do pull-ups or chin-ups which hit biceps and back. And you do curls at the end.
You get a lot of front delt work from incline presses and dips. So I only included side delts and rear delts.
Oh shit we meet again. How's it going Joe!? Still kickin I see? That's awesome.
I recommend if you have the money and room to have some kind of gym setup at home just in case you can't make it to the gym. That way you never have an excuse for missing workouts and hold yourself accountable.
even cheaper and better are few bands and some stuff like things to put them over doors and so on. you can do literally everything with them and its good change for regular weights
Not only is skill building key, but another factor is the reduced in session fatigue and therefore the additive effect of multiple stimuli. For example, I separate vertical and horizontal pushing and pulling by a day which means I am fresher at both and can get more out of both than if I would put both together into one session as I do on the weekend when I have more time. This is how my plan looks right now:
Session 1: Pull-ups, KB Clean & Press Press, Double KB Front Squat, Hand2Hand Swing, DB Flyes, Facepulls
Session 2: Deficit Push-ups, DB bent over row, Russian KBS, Single KB Front Squat, Lu Raises, Biceps Curls, DB Overhead Triceps
Session 3: Dips, Chin-ups, BB Front Squats, BB RDL, BB Rows, DB incline press, biceps curls, triceps overhead cable push
I do trigger sessions when I am sick or recovering from anything minor and it seems to help a lot. Common concensus is to rest when sick but I say there is also great benefit from activity as well. Stay strong 💪
Another very informative episode. One thing I want to mention from the many great talking points that often gets lost is that resistance training research is in its infancy and very hard to do in a controlled lab setting. Research outcomes at this point are generally directional and not established fact in most cases, so experience-based guidance plays a major role in filling the gaps in our understanding of training approaches and because of individual variability it is really helpful to test trusted training programs to determine which protocols work best for the individual.
As Dr.Brad Schoenfeld suggests, be your own n = 1 experiment as the science continues to evolve. Science has its place and experiential insights from capable trainers has its place, so the two can work well together.
2 full body sessions and 2 cardio sessions, are perfect for me, but I have get hard full body sessions, for cardio I can chill, my body builds cardiovascular levels quickly
A full body workout provides an aesthetic look which I have seen since I have switched from the traditional push pull legs. I found the PPL boring after a while even with progressive overload.
Doing a full body allows you to switch in and out exercises but still have the same impact!
did you see more progress on full body other than PPL?
@@gabrielalmeida6085 I did 5-3-1 for several weeks to build a base of strength, then did PPL for months. However I felt with PPL I was plateauing a lot with my exercises and they became very mundane. Since switching to 2/3 days of full body I’ve found strength is there and also aesthetically I’m there.
To be honest every body reacts differently to routines so some may see gains with PPL and some may with full body. I just felt as my life got busier a full body fits my routine better and I feel fresher as I’m giving my body more of a break by doing just 2/3 days instead of 5/6 with PPL
@@astb01I totally agree with you I’ve switched to full body a week ago from split and I’m fresher
Christ.. , must be the longest most look at me and my ‘amazing’ husband question ever😂. I am a fan of full body split though.
Seriously .. humble brags lol
I came here hoping to see this comment. Dropping lame comments like she’s doing broadway shows blah blah blah
@@michaeldwyer977 If that is her work, there is no reason why she shouldn't say that this is what she is doing.
@@sunman9a what?
Great energy all around the board and great info as well 💯
Thank you!
Go to 3:15 to skip her extended dialogue (question).
I wish had seen this first
I've just started back at 47 , I used train separate body parts 5 days a week but now I'm doing 3 full body workouts a week and 4 days rest , going to see how it works out , I have busy life so think that will fit in better and keep me more consistent, day on day off , day on day off , day on and then 2 off , repeat
You got this!
I got way more aesthetic from body part splits, did full body first 2 years of lifting and they are the best for learning then went to upper lower, but you won't get that aesthetic look unless you are very genetically gifted of course. Whatever works for you!
And here i was thinking how to get more gym days in, I am starting finger days!
Workout A: Squat 5x5, Bench Press 5x5, Barbell Row 5x5, Chin Up 3x5
Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5, Dip 3x5
Woman's life story ends at 3:00
😁🤣🤣🤣
😆😆
my thanks, fine chap
😂😂😂
🤣🤣
Hello Sal! Thank you for the great video with so much good information regarding training. I listened to the lady who’s a personal trainer and you mentioned she would benefit most with MAPS Prime and MAPS pro. I’m planning to become a personal trainer as well and would like to acquire those programs. I wonder if you have a discount now. I know this video is 3 years old. Thank you!
I agree when I did body parts I kept missing due to long work hours so this way seems best to me
💯
What would example as a trigger workout on an active rest day ?
Working as a nurse it's too much to workout after a shift (unless it's my friday). Full body splits has helped me when I have 4 days off in a row or having my days off all over the week.
I do an A,B,C workout routine. I try and do every letter 3 times in 2 weeks
Shes a yapper!!! God bless her.
Thanks guys
I’ve seen her in person. She’s in great shape!!
👍
If life happens and you miss pull day this week just do pull day first next week so you don'tmiss it again. That's my solution for that issue.
That was a long ad
I loved slick pal Sal's perfect setup for free tickets after offering her programs "I've never been to a broadway show.."
She didn't catch it though, so he had to go in obvious lmao
Tried the full body approach. Too overwhelming. I get confused on which workouts to pick. I prefer the PPL (Push Pull Legs) approach with a 4th day separated for Shoulders and abs so I can have Derek More Plates More Dates Shoulders. I do supplement so maybe that helps.
It's very simple, do the compound lifts first and do isolation work after the compounds. You can do an A, B, A style or you can do the same routine each workout. You can do extra ab work or calf work on your off day or at home.
If you have a home setup then do Giant sets. It saves time and it gives good cardio. I'm able to get 10 sets per body part in a workout part this way, where before I was doing 3 sets doing one exercise at a time. And yes they are quality reps too.
@@72Dexter72Manley72i dont agree its simple, a lot of people do too much because they feel they have to hit every single muscle in every session, and like he said many get confused on what theyre supposed to do, you can seperate each day into a primary focus, secondary focus, ect, like one fb day is up⁰per focus, another is lower focused ect. Doing a squat and a deadlift on one day is very taxing, and doing heavy upperbody can leave you exhausted for whatever comes after.
I think theyre great because theyre a lot more flexible and custonisable but also think theyre harder to program for the reason i stated.
Where as u/l, p/p/l and bro splits are all self explanitory.
@@BradleyCTurner My Man.
I already explained how you set up Full Body. I'm 58 years old and still can do this.
You do compound lifts first when you are fresh. Isolation exercises last when you don't need as much energy.
Using your example.
Deadlifts on workout A and the First exercise on Monday.
Squats on workout B after Chest or a Back exercises on Wed or Thurs.
Deadlifts on workout A on Sat or Sun.
Your body will adjust to the workload as long as the exercise order is good.
Exercise order is normally largest muscle group down to the smallest muscle group.
So Monday's workout would be.
Deadlifts not to failure.
Bench press. Barbell or dumbbell
Back rows
Shoulder presses
Cable lateral raises
Leg extensions
Curls
Tricep skill crushers super set.
Tricep press downs
Workout is over.
Workout B on Wed or Thurs.
Pull-ups
Incline bench
Squats
Farmer carries for shoulders
Drag curls
Tricep overhead extensions
Face pulls
Romanian deadlifts with dumbbells.
Workout is over.
Try to add 1 rep to at least 1 exercise each workout.
Chart your workouts.
A person can take out an exercise and add another to focus on a certain body part.
Just started a 3-day per week full-body split (squats, deadlifts, rows, shoulder press, push-ups)
What is some good exercise for rest days in between my full body lifting days? Yoga? Cardio? Stretching?
Thanks
Jesus christ, how long does it take to ask a question? Would hate to listen to her at work, in meetings, god forbid being her husband.
Lol. Right..
So how many exercises would you do per body part on this routine?
No natural is growing significantly from any given workout for more than 2 days. If you're training so hard with like 30 sets a body part all your doing is impeding recovery and you don't start to grow until after you've finished recovery especially central nervous system recovery. Even push pull legs is kinda pushing it. Push pull you can divide legs into push and pull too. PPL isn't gonna give you any more growth than full body.
if anything I noticed the more I worked out the skinnier I got.
I like Push/Pull on paper, but working the shoulder girdle 4 times a week is not wise. Same problem applies with PPL, no to mention there's really no reason to be in the gym 6 days a week. Been there, done that. Upper/Lower is fantastic on paper, but in practice the upper body days can be a bit grueling compared to lower. So when I did Upper/Lower, I would always do my arm work on lower body day. Definitely workable. FB is great if programmed correctly. I personally prefer to have 3 different workouts. A/B/C. Different movements and focus on all 3 days. Each session has 9 exercises with only 3 or 4 being "big" movements followed by accessories. Something like:
A.
1. Seated Cable Row
2. Hammer Strength Chest Press
3. Unilateral leg press
4. Lying leg curls
5. Cable Upright rows
6. Incline curls
7. Tricep Pushdowns
8. Shrugs
B.
1. Hack squat
2. Chin ups
3. OHP
4. Hip thrusts
5. Side laterals
6. Hammer Curls
7. Overhead tricep exts
8. Facepulls
C.
1. Romanian DL
2. Dips
3. Hammer Strength Hybrid Row
4. Leg Exts
5. Shrugs
6. Rev Curls
7. Reverse Pec Dec
Yes, there are machines in there, and no I don't do regular squat, bench or DL. Did those plenty in my powerlifting days and setting up the workouts like this allow me to do movements I truly enjoy and allow me to actually recover between workouts. I've only gotten bigger since ditching movements I don't enjoy and finding movements that allow me to actually FOCUS on working the muscles at hand. My split offers variety and recovery and most of all, enjoyment. MY reason for moving to FB is I like to do other thing outside of the gym like boxing etc. Going several days in a row really makes it hard to get any other worthwhile work done in any other discipline.
Splits!! Ran full and upper lower for years, splits seem to work the best unless you're focusing on one area and trying to boost that(ie: squats).
Enhanced verses natty. Makes a difference in my opinion.
Any coupon for anabolic? I want to get it
Ive been on PPL 6 days a week and have seen solid gains at the start of my bulk. It’s been about 9 months now since I’ve started my fitness journey and I haven’t found a way to stay out of the gym. Is it really THAT big of a difference? And no, what if I refuse the trigger sessions? I still want to go all out everyday, but is it worth it?
Try to find out how much volume you can handle during one session and one week. No matter how you split it you will get similar results. Only thing I would avoid is training muscle once per week. For me it is 36 work sets per week. Used to train 6 sets per day for 6 days. Now I do 12 sets every other day 3 days per week. It's more how much your body can handle as a system before your nervous system gets mashed. At least that's what my experience tells me.
@@markorerecic9005 Thanks for the response. I feel as long as your consistent with any split you’ll be fine. The guys talked about it later in the episode after I made this comment. Most people wouldn’t be consistent on 6 days a week but I haven’t missed a day since March but I was in a deficit. Now that I’m really understanding the science behind it and giving my body the calories it needs I feel and look better than ever.
What's their 3 days a week full body program called?
Anabolic and Aesthetics I believe.
Where I see the value in a very consistent individual with full body is in a context of a deload period after running through a ppl or upper lower or even body part split. It's nice to switch to a more barebones full body split to allow for extra recovery but not sacrificing progress on key lifts
How do I call in to this show
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Hey Sal, where can I buy that shirt ?
I workout at PF. My routine, is hi-reps low weight. Mainly I've been going from bottom stack to the top. Usually between 80 or 100 reps. I do a full body, 5 to 6dys a week. I'm not perfect with my meals. I'm a truck driver. But when I eat, I usually have a salad with chicken or steak. A smoothie with oats and sometimes a plate of pasta. Should I switch to more weight and low reps. Or am I ok. I've only been working out since November
How’s it going
Full body did not work for me at all my recommendation is to have upper lower at lest split the best is bush bull legs
I’ve lifted consistently for a few years, usually doing a PPL routine. I was looking into the MAPS anabolic program but I have a few concerns. I feel like, even with the trigger sessions, I’m just not getting enough volume for some muscles. For instance, on day 3 of phase 1(th-cam.com/video/hFbNVqWU4PM/w-d-xo.html ), there is no exercise to hit chest. Then you don’t go to the gym the rest of the week. Any advice regarding this issue?
Are you concerned with not hitting the chest 3x per week? With PPL you wouldn't have been hitting chest 3x either, correct? Just make sure you take the chest exercises (compound ones) close to failure, going heavy and keep progressing the weight. Progressing the weight can be better than adding volume. People over value volume.
.. i wish she talked more
I’m 61, and doing HIT, twice a week in the gym. Chest, shoulders triceps, then two days off. Legs, back, biceps, then two days off.
I’d like to do total body but doing HIT like Mentzer - Yates…and by the time I’m done I’m ready to puke. No way I could get through full body.
I appreciate your work in the fitness field. One more question, if you don’t mind. I only have time to train 2 x week. I like to push my sets to positive failure. Would it be better to do 3-4 sets per muscle 2 x week using fullbody or 6-8 sets per muscle using an upper/lower training each muscle 1 x week?
What did you end up doing? I would have said 2x full body. Hope the gains have been good 👍
If full body workouts are better, them why MAPS Split? Not better than MAPS Anabolic? It provides more frequency and volume
Training a body part one time per week, or rarely, works when you’re on supplements, because the synthesis and recovery is super ramped up all the time. Naturals aren’t still growing six days after a workout like guys who have cell tech
Special sauce
No they're not.
I don't know if full body is really optimal for bulking though. Gotta keep that muscle protein synthesis active all the time especially if you're eating in a 500+ surplus every day. If you have the time to train 5-6 times a week, why not split?
full body being worked signals a greater stress to the body to grow, and it’s more volume than body part splits
@@Kevin-be9iy Full body is less volume really. I get more volume in doing 1 and a half hour 5 days a week than doing 2 hours 3 days a week.
She was great! Good question too.
Your split doesn't even matter. Its only a tool to manage your training volume over the week. The latest research Brad Schoenfeld indicates this. If volume is equated across all types of training splits, none of them produce more growth than the other.
@Andre Leite da Silva If you cannot do 20 really hard sets in one workout without the last few sets being of acceptable quality, then you have serious issues.
No person that eats well, sleeps well and has a normal health will be unable to perform 20 really heard sets in a workout. The last set of the 20 would not be as high quality as the first. But the difference should be almost neglible. And you also have exercise sequencing for a reason to counter this.
There is also benefits of doing 20 sets on a muscle group in one workout instead of splitting it up. For example training the muscle in a stretched position after 15 sets is a good thing. You don't get the same benefit of that if only after 5 sets as there will be less blood in the muscle.
@Andre Leite da Silva I already answered this. If you can not do 20 sets in one session with very high intensity and effort. There is something seriously wrong with that persons health.
What you gain by splitting up 20 sets into 2 different sessions is neglible. You can read more about this on Brad Schoenfelds research on this exact topic.
Also few people do 20 sets on one single muscle group anyway. Maybe Back workouts. Mins is around 15-17 sets. Once or twice I have done 20 sets and the last 4 was hyperextension work.
@@TorAndreKongelfthe research you quoted doesent even agree with you.
"As far as frequency, if you are aiming for 10 sets per muscle group per week, “even one day a week per muscle group really is sufficient,” Schoenfeld says “But when you start using more than about 10 sets per muscle group, it's generally best to split the volume up into more frequent sessions across the week".
Literally googled what you suggested and this is what it shows.
You arent providing any significant stimulus even close to 20 sets for a single muscle group, and you wouldnt even need a study for this. If you do youre sandbagging and prior sets are no where near max intensity.
The body doesent grow for 6 days after a stimulus, so not only are you likely damaging the muscle or at best doing junk volume, youre wasting days where the chest isnt being stimulated growth, to say 2 days is negligble is funny conaidering the research you showed states the exact opposite.
Bruh, this Lady is talking way too much. No one cares if she's in a broadway show or why she's taking a pause from being a pt. Holy Crap man.
How how is someone a personal trainer with literally zero to show for it like at all ever like ever
100% feel better doing full body split
You become what you do more often
So training a body part more often Is far better, I dont feel soo sore and drained mentally and physically but still have great strength and muscle gains
I train HARD once every 3 days, so 1 day on 2 days off
People don't realise how much your system needs to recover before it start to build muscle
I'm gay for gains.
I mean the caller is SEH'UNAWARE of how 'DUNDANT she is. Adding S'MUCH unnecessary information. JUST ASK THE QUESTION
Full body sucks there is no optimal program just do what you enjoy and progressive overload the weight at the end we are all the same if you keep overloading
Full body sucks, but in the same sentence you contradicted yourself. Smart.
And this is why every Mr Olympia ever does full body. Lol not... Stop selling wolf tickets. The time it takes cells to full heal and repair then grow stronger is 5-6 days.