I agree with you brother, there is no shame at all setting new year resolutions. The problem lies wherein people jump off the "motivation wagon" in February or March. Setting new year resolutions is the way to go if you have built the discipline and the internal dialogue to the point where you know you can/will follow through on whatever it is you plan to improve.
@@anonymous6045 Cheers 295, appreciate the response! As always, well said! It's all about setting realistic goals that are well within your capabilities.
Do you think I can replace conventional deadlifts with trap bar deadlifts entirely and get similar results? Since it’s less taxing on the lower back I think I’d prefer it. Also I’m thinking of replacing high bar squats with dumbbell Bulgarian split squats because there is less axial loading. That way I don’t need a squat rack as well, since I’m limited on space So my home gym would be a pull up bar, bench, dumbbells, a trap bar, a few plates, a dip belt for weighted pull ups and some gymnastic rings
@@JonathanCodes-ol1cm Yeah man. Trap bar deadlifts are great. Don't listen to the internet. I use mine to mimic a SLDL and do rep work as you saw on video. You can also clean a barbell and do front squats. The dumbbell split squat is ok but I feel like you'll get too strong for it. Those are great tools. Happy new year.
@@EliteProAliI have Ironmaster dumbbells that can expand up to 74kg each with the add on kits, so I don’t think I’ll ever max out on BSS but maybe my grip will be a problem but I could use straps. I just don’t want to squat or deadlift because they are very technical and have higher injury risk. Lot of people mess up their backs doing them, I’m 21 and don’t want to end up like those guys when I’m older Happy new year btw
@@JonathanCodes-ol1cm Oh yeah 74kg is a lot! Definitely no problems there! Honestly squats and deadlifts are fine provided they are dosed properly but I get it. They are not a must and split squats are epic! You'll be fine mate.
Happy New Year. Since switching to 1 set per exercise,have you noticed better progression. Did you see any added benefit from multiple sets. I’m currently doing 2 sets per exercise so 4 total per week
@@Gregory-p7i Happy new year pal! Better progression 100% from 1 set. Less aches, pains and niggles, better sleep quality and more enjoyable. My experience :)
That’s great to hear. Why didn’t you stick with the 4 day U/L template and just drop everything to 1 set. I would have though that the increased frequency of fullbody would be worse for recovery
@@Gregory-p7i Great question Greg. So this is my experience: I did drop to 1 set with U/L template but I found that when I came to my final training day, it was alway as hit and miss. Some days I can lift the weight, the week after I can't. When I switched to full body, it's been consistent with my lifts. With full body 3x a week vs U/L/U/L - You get more days off. 4 full days off. Something I didn't like about U/L was L day lol. No matter the exercise I chose, I just found it boring always looking forward to doing lateral raises or pressing etc. With full body I look forward to and every single exercise. Day on.. Day off.. Day on.. Day off etc then weekend off. So I put all my most taxing exercises on Friday, squats, deads etc since the weekend is more than enough time to recover as opposed to say Monday, split squats, hyper extensions etc. This is just me bro.
What is your recommendations for maximising shoulder growth and building capped delts? It’s a controversial topic for sure but I’ve heard you say in a few videos that you think overhead pressing and rear delt training are not needed. Do you think incline benching and lateral raises are sufficient
@@User2345-h2w I truly think over head pressing for side / rear delt growth is sub-par and most people just have an emotional attachment because the fitness industry is a trendy based one I do see some merit in rear delt training, but for me personally, I get enough stimulation from pulling movement. I think upright rows done on a smith machine (safer and more controlled) are the better option in terms of compound lateral delt training, then ofcourse, any lateral raise variation. The incline press is just to hit the upper / calvicle part of the pecs. The similarity between incline press / OHP is the front delt. Why not try 8 to 12 weeks of TRUE, intense, progressive overload on lateral raise movements and relinquishing OHP. It's only a spec of time investment in the grand scheme, right?
I think the only argument they make is that you can progress more easily on an overhead pressing variation than a lateral. But, I might experiment taking it out and do two different variations of lateral raises: dumbells one day and cable the next. I already have bench and incline db bench in my routine so I thing front delts are covered
Yeah that's what they say bro. The thing is, you are still making progress on lateral raises (isolation movements) relatively the same. I am going up in reps each week and eventually adding more weight (micro loading) - Actually loading the specific muscle rather than getting help from the tricep etc etc If overhead pressing = more gains for the side delts via easier progression, then people should solely focus on close grip bench press and chin ups, right? I think the incline press is not only a great lift for complete chest development, but it's sort of like a 'insurance' policy for those who don't want or can't do over head pressing. Try and see bro, I know for me personally I will only do overhead pressing for strongman competition. If I ever do start doing them again, I will do so knowing they are a crappy side delt movement lol
@@VargVikernes1488 Hey Varg Just re-watched my squatting bit and.. If that's knee caving in then damn lol! Your knees cave in because it's the strongest position / style when you are going at such intensity. Sort of like thoraxic rounding during a deadlift. Strongest position. If you got no aches, you will be fine my guy.
@EliteProAli I also have imbalances due to scoliosis, so it looks much worse on my end, because I kinda start shifting weight from side to side when I get out of the hole. It's a mess, lol
Happy New Year!! Keep inspiring us.
@@BAmerican Thanks BA! Happy new year!
I agree with you brother, there is no shame at all setting new year resolutions. The problem lies wherein people jump off the "motivation wagon" in February or March. Setting new year resolutions is the way to go if you have built the discipline and the internal dialogue to the point where you know you can/will follow through on whatever it is you plan to improve.
@@anonymous6045 Cheers 295, appreciate the response! As always, well said! It's all about setting realistic goals that are well within your capabilities.
Happy New Year. Keep up the good work.
@@HomeGymHacksandReviews Happy new year and thank you brother! Look forward to the bodybuilding competition!
Do you think I can replace conventional deadlifts with trap bar deadlifts entirely and get similar results? Since it’s less taxing on the lower back I think I’d prefer it. Also I’m thinking of replacing high bar squats with dumbbell Bulgarian split squats because there is less axial loading. That way I don’t need a squat rack as well, since I’m limited on space
So my home gym would be a pull up bar, bench, dumbbells, a trap bar, a few plates, a dip belt for weighted pull ups and some gymnastic rings
@@JonathanCodes-ol1cm Yeah man. Trap bar deadlifts are great. Don't listen to the internet. I use mine to mimic a SLDL and do rep work as you saw on video.
You can also clean a barbell and do front squats. The dumbbell split squat is ok but I feel like you'll get too strong for it.
Those are great tools. Happy new year.
@@EliteProAliI have Ironmaster dumbbells that can expand up to 74kg each with the add on kits, so I don’t think I’ll ever max out on BSS but maybe my grip will be a problem but I could use straps. I just don’t want to squat or deadlift because they are very technical and have higher injury risk. Lot of people mess up their backs doing them, I’m 21 and don’t want to end up like those guys when I’m older
Happy new year btw
@@JonathanCodes-ol1cm Oh yeah 74kg is a lot! Definitely no problems there!
Honestly squats and deadlifts are fine provided they are dosed properly but I get it. They are not a must and split squats are epic!
You'll be fine mate.
Happy New Year. Since switching to 1 set per exercise,have you noticed better progression. Did you see any added benefit from multiple sets. I’m currently doing 2 sets per exercise so 4 total per week
@@Gregory-p7i Happy new year pal!
Better progression 100% from 1 set. Less aches, pains and niggles, better sleep quality and more enjoyable.
My experience :)
That’s great to hear. Why didn’t you stick with the 4 day U/L template and just drop everything to 1 set. I would have though that the increased frequency of fullbody would be worse for recovery
@@Gregory-p7i Great question Greg.
So this is my experience:
I did drop to 1 set with U/L template but I found that when I came to my final training day, it was alway as hit and miss. Some days I can lift the weight, the week after I can't.
When I switched to full body, it's been consistent with my lifts. With full body 3x a week vs U/L/U/L - You get more days off. 4 full days off.
Something I didn't like about U/L was L day lol. No matter the exercise I chose, I just found it boring always looking forward to doing lateral raises or pressing etc.
With full body I look forward to and every single exercise. Day on.. Day off.. Day on.. Day off etc then weekend off. So I put all my most taxing exercises on Friday, squats, deads etc since the weekend is more than enough time to recover as opposed to say Monday, split squats, hyper extensions etc.
This is just me bro.
I like 3 times U/L/U. I find the lower body takes longer to recover so training it once a week is good enough especially with squats.
Also, it balances out the length of the workouts. There are fewer exercises for lower body so it’s easy to fit them in one day.
What is your recommendations for maximising shoulder growth and building capped delts? It’s a controversial topic for sure but I’ve heard you say in a few videos that you think overhead pressing and rear delt training are not needed. Do you think incline benching and lateral raises are sufficient
@@User2345-h2w I truly think over head pressing for side / rear delt growth is sub-par and most people just have an emotional attachment because the fitness industry is a trendy based one
I do see some merit in rear delt training, but for me personally, I get enough stimulation from pulling movement.
I think upright rows done on a smith machine (safer and more controlled) are the better option in terms of compound lateral delt training, then ofcourse, any lateral raise variation.
The incline press is just to hit the upper / calvicle part of the pecs. The similarity between incline press / OHP is the front delt.
Why not try 8 to 12 weeks of TRUE, intense, progressive overload on lateral raise movements and relinquishing OHP. It's only a spec of time investment in the grand scheme, right?
I think the only argument they make is that you can progress more easily on an overhead pressing variation than a lateral. But, I might experiment taking it out and do two different variations of lateral raises: dumbells one day and cable the next. I already have bench and incline db bench in my routine so I thing front delts are covered
Yeah that's what they say bro. The thing is, you are still making progress on lateral raises (isolation movements) relatively the same. I am going up in reps each week and eventually adding more weight (micro loading) - Actually loading the specific muscle rather than getting help from the tricep etc etc
If overhead pressing = more gains for the side delts via easier progression, then people should solely focus on close grip bench press and chin ups, right?
I think the incline press is not only a great lift for complete chest development, but it's sort of like a 'insurance' policy for those who don't want or can't do over head pressing.
Try and see bro, I know for me personally I will only do overhead pressing for strongman competition. If I ever do start doing them again, I will do so knowing they are a crappy side delt movement lol
I’ll try this experiment out man. What do you think about facepulls. They are often preaches as a magical movement for shoulder health and rear delts.
@User2345-h2w I've done them here and there. If you think about it, it's similar motion to a rotar cuff warm up exercise that you see around.
How bad is to cave in the knees during the squats, kinda like you do? I always have problems with my squat form at high intensity
@@VargVikernes1488 Hey Varg
Just re-watched my squatting bit and.. If that's knee caving in then damn lol!
Your knees cave in because it's the strongest position / style when you are going at such intensity.
Sort of like thoraxic rounding during a deadlift. Strongest position.
If you got no aches, you will be fine my guy.
@EliteProAli I also have imbalances due to scoliosis, so it looks much worse on my end, because I kinda start shifting weight from side to side when I get out of the hole. It's a mess, lol