Hello, My goal is to lose fat/lose weight/lose my belly. In the long run be in shape at least. I’m looking for some assistance on how to do so. My current plan of action is going to the gym 5 days a week just doing full body workout routine. I’m not really pushing for heavy weight for any of the workout I’m doing so let me know if I should or should not. Also, if possible, give me some insights on your reasons as I would like to also understand the reasoning behind the action. 3-4 sets. 8-10 reps each. Main Routine is same for all 5 days includes: Bar /Dumbbell press alternating between incline and flat bench whatever is available at the time. Shoulder press Seat cable rows Lat pull downs Triceps push downs Bicep curl machine Situational routine/extras when I have time/energy or at home and bored lol. Body weight squads Plank for 1 min Push up / wall / sink push ups Sit ups Chest press machines Stairmasters 10-15 mins (2-3 days) or Bicycle machine 10-15 mins (2-3 days) Let me know what you honestly think of my routine/plan. DM me please if possible
These are always great. How do you feel about the rising popularity of a modified bro split using low volume high intensity? Example Day 1- chest shoulders biceps Day 2- back triceps Day 3- legs Day 4- shoulders and arms Day 5- rest Repeat Hit every muscle group twice over 10 days
I prefer lowish frequency, high intensity, but I've found the best way to minimize the downsides is to basically do a Push Pull Legs, but the legs goes into the Push and Pull workouts to make it 2 full body. Ie Push and anterior legs, Pull and postrerior chain. Then do ABA one week, BAB the next so you never have to lift weekends and on weekdays it's just every other day. Some might say it's susptible to junk volume because each workout will need to be 20+ sets for intermediates and advanced. I'm currently working at nearly 40 total sets per workout with 1 or 2 RiR intensity and find it to be about the highest volume I can manage with a deload every 4-6 weeks.
Hey Dr. Swole. I'm about to wrap up my cut in 10 days. I've just been focusing on lifting with high intensity and low volume. Now, I want to put on muscle. Do you recommend eating at maintenance following a cut? Or jump into a slight calorie surplus right away? How much more volume should I add if I want to train for hypertrophy? What's the best split?
I haven't seen the video yet, but I have a big problem with most studies regarding rate of fat loss or diet breaks. They ofter compare different time periods. So they compare a 10 week fat loss with a 10 week fat loss with diet break, what if you ate at maintenance for 2 weeks after the group without diet break? In the same logic, they often compare a 5 week fat loss (ie 1200 calorie deficit) with 10 week fat loss (600 cal deficit), and often they see more reduction in metabolism and more lbm lost in the faster one, but what if the 5 week fat loss enters a 5 week maintenance (wouldn't the results be the same - or even better?), it's very simple, but I haven't seen anyone acknowledge that and its frustating cause if you leave a message for this guys that do papers they won't see and care lol. What do you think about it?
What? Metabolism issues will occur in either a slow or fast diet, it's just part of losing weight, so will muscle loss. most studies are looking at overweight people not training
I'm currnetly cutting pretty aggressively (800 kcal deficite). But I just caught the cold and could'nt train for 4 days. I'm afraind to lose muscle when I'm maintaining a deficite. What should I do? I think I'll be able to train again in 1-2 days.
Lol this would be interesting to look into, maybe it's the free testosterone from training so young, maybe it's the fact that men who suffer from hair loss use training to attract a mate
You should start doing Q&A videos on your channel, i reckon that would be a cool way for us to interact with you
I might!
Please dò
Agreed. If u have time of course
That would be interesting
Good job 👏
Really love your content doctor, keep going
I think it could work for some people although not my preference
Hello,
My goal is to lose fat/lose weight/lose my belly. In the long run be in shape at least.
I’m looking for some assistance on how to do so.
My current plan of action is going to the gym 5 days a week just doing full body workout routine.
I’m not really pushing for heavy weight for any of the workout I’m doing so let me know if I should or should not. Also, if possible, give me some insights on your reasons as I would like to also understand the reasoning behind the action.
3-4 sets.
8-10 reps each.
Main Routine is same for all 5 days includes:
Bar /Dumbbell press alternating between incline and flat bench whatever is available at the time.
Shoulder press
Seat cable rows
Lat pull downs
Triceps push downs
Bicep curl machine
Situational routine/extras when I have time/energy or at home and bored lol.
Body weight squads
Plank for 1 min
Push up / wall / sink push ups
Sit ups
Chest press machines
Stairmasters 10-15 mins (2-3 days) or Bicycle machine 10-15 mins (2-3 days)
Let me know what you honestly think of my routine/plan. DM me please if possible
These are always great. How do you feel about the rising popularity of a modified bro split using low volume high intensity?
Example
Day 1- chest shoulders biceps
Day 2- back triceps
Day 3- legs
Day 4- shoulders and arms
Day 5- rest
Repeat
Hit every muscle group twice over 10 days
I prefer lowish frequency, high intensity, but I've found the best way to minimize the downsides is to basically do a Push Pull Legs, but the legs goes into the Push and Pull workouts to make it 2 full body. Ie Push and anterior legs, Pull and postrerior chain.
Then do ABA one week, BAB the next so you never have to lift weekends and on weekdays it's just every other day. Some might say it's susptible to junk volume because each workout will need to be 20+ sets for intermediates and advanced. I'm currently working at nearly 40 total sets per workout with 1 or 2 RiR intensity and find it to be about the highest volume I can manage with a deload every 4-6 weeks.
Hey Dr. Swole. I'm about to wrap up my cut in 10 days. I've just been focusing on lifting with high intensity and low volume. Now, I want to put on muscle. Do you recommend eating at maintenance following a cut? Or jump into a slight calorie surplus right away? How much more volume should I add if I want to train for hypertrophy? What's the best split?
You can go back into bulking if you have the experience to control your surplus
Just add volume in gradually to maximize progress
I haven't seen the video yet, but I have a big problem with most studies regarding rate of fat loss or diet breaks. They ofter compare different time periods. So they compare a 10 week fat loss with a 10 week fat loss with diet break, what if you ate at maintenance for 2 weeks after the group without diet break? In the same logic, they often compare a 5 week fat loss (ie 1200 calorie deficit) with 10 week fat loss (600 cal deficit), and often they see more reduction in metabolism and more lbm lost in the faster one, but what if the 5 week fat loss enters a 5 week maintenance (wouldn't the results be the same - or even better?), it's very simple, but I haven't seen anyone acknowledge that and its frustating cause if you leave a message for this guys that do papers they won't see and care lol. What do you think about it?
What? Metabolism issues will occur in either a slow or fast diet, it's just part of losing weight, so will muscle loss. most studies are looking at overweight people not training
I'm currnetly cutting pretty aggressively (800 kcal deficite). But I just caught the cold and could'nt train for 4 days. I'm afraind to lose muscle when I'm maintaining a deficite. What should I do? I think I'll be able to train again in 1-2 days.
You won't lose muscle over 2 days, the human body adapted to not eating food for quite a while, you'll be fine
If something like this happened to you you should go to Maintenance Calories until you are good to go again, you switch gears to Deficit
👌👌👌
👊🏼
Looks like a halo
Why is that 50% of males suffer from hair loss but 80% of “natties “ lose they’re hair at a young age
Lol this would be interesting to look into, maybe it's the free testosterone from training so young, maybe it's the fact that men who suffer from hair loss use training to attract a mate
Obviously there's the possibility they aren't natty, but half of all men do bald