Finally something that's trains calisthenics! How do you like my split? 3x vertical pull 3x vertical push 3x horizontal push 3x horizontal pull 3x dips to get more chest volume then I'll do some isolation exercises like curls face pulls etc
@@Anonymous77-s1s I would need a lot more info to really understand what you're doing, but more importantly I can't input on individual programs in this setting. I appreciate your comment and enthusiasm for training!
Does that mean that if I am an advanced lifter I could hit 6 exercises 4-5 sets with low reps and then repeat that same muscle later on that week with 8 exercises 3-4 sets with high reps?
I wouldn't go about it this way. Some exercises work better in lower rep zones, others in higher rep zones. It would be hard to come up with 6 better low rep exercises for one muscle group, and then 8 better high rep exercises for that same muscle group. Likely better to do a mix of both in one session. Also helpful to look beyond the one body part per training session paradigm.
I do 5 days a week. 7 exercises a day with 4 set each. That’s a total of 28 sets a day. Is that good or doing to much? It takes me about 1 to 1 and a 1/2 to complete.
It's tough to examine these things in total isolation. 28 sets is a lot of volume in one session, but that depends on other variables, mainly, intensity. One way to investigate these things is to experiment with program structure and tracking results to see what works best for the individual given their goals.
Taking all this into consideration and recognizing that the number of exercises per muscle group is highly individualized, does determining the optimal number of exercises within one session fall under the same context? Alternatively, is there at least a range to work from that ensures a comprehensive full-body workout, equally developing each muscle group, while avoiding imbalances and optimizing time and energy/effort output? This approach would also allow the trainee to steer clear of unnecessary volume (junk volume). For instance, I personally train 3 times a week, focusing on a full-body routine to target each body part directly 2 to 3 times weekly with the appropriate volume. Despite keeping my intensity high and volume at a low to moderate range, I still find myself spending over 2 hours in the gym and feeling depleted by the end.
I do push pull leg for calisthenics 6x a week and I have been training for about 1 year and 7months. For push days i do 34 sets (3-4 sets per exercise) and 10 exercises and for pull days the same sets and exercises. For legs 32 sets and 11 exercises. Is it to much? How many sets and exercises do you recomend?
The information in this video is more geared towards strength and hypertrophy training, where the lifter is training close to failure on most sets. It doesn't apply very well to calisthenic training. It's very difficult to say how much is too much without knowing a lot more about the person exercising, as the key indicators are things like are you making progress, are you recovering well, etc. Good luck with your training.
I go to the gym 4 times a week, everytime I do 14 exercises ( at 3 sets of 12) , I'm aware that this is probably excessive considering I'm a 17 year old beginner lifter (4 months) who can barely see any muscle without flexing, but I just have no clue which exercises to cut and which ones to keep/ rearrange into different days. Does anyone have any advice on how to fix this?
Hi there, I can try to provide some general guidance. In the vast majority of cases, this is more volume than needed. For a lifter in this situation, the goal would be to reduce volume and increase intensity. There are different ways to measure intensity, but basically, it's how hard the lifter is working in a given set. If someone can do 42 working sets (3 sets x 14 exercises), they would likely find their workouts more effective with higher intensity effort per set, and less sets. As for what exercises to cut, that can be tricky for sure. A good starting point is to group things into movement patterns. For example, horizontal pulling exercises like seated row, dumbbell row, or chest supported rows are all in the same category. They are going to train similar muscle groups. Maybe not all of them are needed in a given program at the same time. Exercises can be rotated in and out. The same approach can be applied to all movement patterns. Good luck with your training.
@@trainforever1142 Ah thanks mate, very helpful 👍 Although when you say "reduce volume" do you mean go to the gym less days or just decrease the amount of exercises and sets?
Hiya, could I please get advice off you, Il explain my workout 5 days a week. day 1 Chest 6 exercises + triceps 3 exercises. Day 2 Back 6 exercises + biceps 2 exercises. Day 3 Shoulders 6 exercises + forearms 5 exercises. Day 4 Biceps 5 exercises + triceps 5 exercises. Day 5 Legs 6 exercises. Is my routine ok.
I can't give personalized advice in this setting. What I can say is that if you categorize your exercises into upper and lower, you'll notice that you have 38 upper body exercises and 6 lower body exercises per week.
6 exercises with 3 sets focusing on strenght and hypertrophy/ calisthenics skills could be done in 1 hour (frequency: 2 - 3x per week)?
Yep!
Finally something that's trains calisthenics! How do you like my split? 3x vertical pull 3x vertical push 3x horizontal push 3x horizontal pull 3x dips to get more chest volume then I'll do some isolation exercises like curls face pulls etc
And all in hypertrophy rep range because my body responds better to it
@@Anonymous77-s1s I would need a lot more info to really understand what you're doing, but more importantly I can't input on individual programs in this setting. I appreciate your comment and enthusiasm for training!
@@trainforever1142 so should I stay at 12-14 sets per muscle group per week, and just increase reps and weight instead of sets?
Does that mean that if I am an advanced lifter I could hit 6 exercises 4-5 sets with low reps and then repeat that same muscle later on that week with 8 exercises 3-4 sets with high reps?
I wouldn't go about it this way. Some exercises work better in lower rep zones, others in higher rep zones. It would be hard to come up with 6 better low rep exercises for one muscle group, and then 8 better high rep exercises for that same muscle group. Likely better to do a mix of both in one session. Also helpful to look beyond the one body part per training session paradigm.
I do 5 days a week. 7 exercises a day with 4 set each. That’s a total of 28 sets a day. Is that good or doing to much? It takes me about 1 to 1 and a 1/2 to complete.
It's tough to examine these things in total isolation. 28 sets is a lot of volume in one session, but that depends on other variables, mainly, intensity. One way to investigate these things is to experiment with program structure and tracking results to see what works best for the individual given their goals.
This was a good video it really helpt so thank you.
Thanks for sharing! Glad you found it helpful.
Taking all this into consideration and recognizing that the number of exercises per muscle group is highly individualized, does determining the optimal number of exercises within one session fall under the same context? Alternatively, is there at least a range to work from that ensures a comprehensive full-body workout, equally developing each muscle group, while avoiding imbalances and optimizing time and energy/effort output? This approach would also allow the trainee to steer clear of unnecessary volume (junk volume). For instance, I personally train 3 times a week, focusing on a full-body routine to target each body part directly 2 to 3 times weekly with the appropriate volume. Despite keeping my intensity high and volume at a low to moderate range, I still find myself spending over 2 hours in the gym and feeling depleted by the end.
The low end is one.
I do push pull leg for calisthenics 6x a week and I have been training for about 1 year and 7months. For push days i do 34 sets (3-4 sets per exercise) and 10 exercises and for pull days the same sets and exercises. For legs 32 sets and 11 exercises. Is it to much? How many sets and exercises do you recomend?
The information in this video is more geared towards strength and hypertrophy training, where the lifter is training close to failure on most sets. It doesn't apply very well to calisthenic training. It's very difficult to say how much is too much without knowing a lot more about the person exercising, as the key indicators are things like are you making progress, are you recovering well, etc. Good luck with your training.
@@trainforever1142 Thanks God bless
How many excercises in push pull leg ..for beginners
3-6/workout would cover the range for most people
Thank you
I go to the gym 4 times a week, everytime I do 14 exercises ( at 3 sets of 12) , I'm aware that this is probably excessive considering I'm a 17 year old beginner lifter (4 months) who can barely see any muscle without flexing, but I just have no clue which exercises to cut and which ones to keep/ rearrange into different days. Does anyone have any advice on how to fix this?
Hi there, I can try to provide some general guidance. In the vast majority of cases, this is more volume than needed. For a lifter in this situation, the goal would be to reduce volume and increase intensity. There are different ways to measure intensity, but basically, it's how hard the lifter is working in a given set. If someone can do 42 working sets (3 sets x 14 exercises), they would likely find their workouts more effective with higher intensity effort per set, and less sets. As for what exercises to cut, that can be tricky for sure. A good starting point is to group things into movement patterns. For example, horizontal pulling exercises like seated row, dumbbell row, or chest supported rows are all in the same category. They are going to train similar muscle groups. Maybe not all of them are needed in a given program at the same time. Exercises can be rotated in and out. The same approach can be applied to all movement patterns. Good luck with your training.
@@trainforever1142 Ah thanks mate, very helpful 👍 Although when you say "reduce volume" do you mean go to the gym less days or just decrease the amount of exercises and sets?
@@GeorgeGreenfield-ew1rm Great question. Fewer exercises and sets.
Thanks for this! Very informative
Thank you!
@@trainforever1142 🙌🙌
Hiya, could I please get advice off you, Il explain my workout 5 days a week. day 1 Chest 6 exercises + triceps 3 exercises. Day 2 Back 6 exercises + biceps 2 exercises. Day 3 Shoulders 6 exercises + forearms 5 exercises. Day 4 Biceps 5 exercises + triceps 5 exercises. Day 5 Legs 6 exercises. Is my routine ok.
I can't give personalized advice in this setting. What I can say is that if you categorize your exercises into upper and lower, you'll notice that you have 38 upper body exercises and 6 lower body exercises per week.
no one want to listen to the "talking head" - man, put some pics, videos or text on the screen, this is boring, no offence!
You’re in a wrong place that’s not instagram bro that’s TH-cam
It seems you are the only one who complaints about it, besides is pretty rude for you to tell a person how to manage their business
it´s pretty rude