I listen to you guys on Spotify pretty much everyday driving to/from work but I also love the opportunity to watch these short clips cut from the long episodes on certain subjects that I'm dealing with right now later in the night when I'm doing other things on the computer. You guys seriously are the most detailed out here.
I personally love : 1) Squat , push, pull, core, isolation (2) 2) Deadlift , push, pull, core, isolation (2) 3) Uni-Lateral (lunge or BulgSS), push, pull, core, isolation (2) **3-4 sets per exercise with lower, push, and pull with 2-3 min rest between sets. Then 2 sets per exercise for core and the two isolation movements with 60-90 sec rest between sets. I also end each full body with 15-20 min of HIIT. 👍
I alternate squats and deadlifts every other day in my 3x a week full body routine. Squat days come with barbell rows and deadlift days come with pull ups - for reasons of low lack overwork.
6:21 exactly. I always avoided Squats, mainly because I was so bad. I could barely squat with just the bar, my form was absolutely terrible, I would be sore for a week. I would just look so awkward squatting that I completely avoided it Recently I have been embracing the squat as the number one exercise I do. The change is amazing even over a short time. It no longer feels awkward squatting. I feel good, it feels natural with the bar on my back as well as going up and down. It's crazy how a couple months ago I could barely lift the bar now I'm already shooting for 2 plates
hell yeah . that’s how i was too. i neglected squats forever and focused on bench and deadlift but squats are a whole different tier of gains . you just mentally feel amazing after completing a challenging squat session
@@MoreTrenMoreMen69 squatting makes me feel more powerful and explosive than any upper body I've ever done. My quads, my glutes, even my calves are all growing. It makes me feel like I'm getting stronger in my entire body
@@nomaderic yeah it feels like it’s not only a leg workout , but a workout for your whole metabolism & every cell in your body. it teaches how to push through pain barriers and give it your all. All hail the squat 😂
I feel I am exactly like you with the squat. Been avoiding it as I was not naturally that good at it. I could be sore for a week and think , fuck it, I’ll get on the leg press, extension and curl machines . They never made me feel I had had as good a work out. Now I have gone from just squatting to he bar to putting 10 kgs each side. Small improvements that make me really happy and enthusiastic to get better
So.. I have done the 5x5 for about 5 months love it....went to 3/7 routine and holy crap i am soooo sore. Exercises are Squat, deadlift, dips and chin ups for 3/7. Thank you guys for everything!!
No wonder somebody asked this same question that they "always answer". They didn't explain the BASIC FUNDAMENTALS of how to program the exercises per muscle group and movement pattern.
The only thing I'll add to this is it all comes down to working around injuries as well. If you have shoulder issues be careful with pressing exercises, or if you have lower back issues (legitimate issues not you're out of shape and these movements are just uncomfortable) be careful with squats or deadlifts as far as full ROM or using too much weight
I love the channel. I’ve been doing bar bell squat, bar bell incline bench or regular bench, shoulder press, bar bell row, pull ups. Doing this as a full body workout 3 days a week. I’ve gotten stronger than ever before. I love this workout.
I have been doing a 5 day full body; 1 movement for each muscle group and a varying tempo each day. Targeting a solid pump but not a devastating workout where I’m incapable of completing the next day. I am finding the results to be noticeable. I think the underrated part is taking the weekend completely off. Zero exercise with exception of walking if it is required based on what we are doing. I’m down 10lbs, and strength levels are still high
A heavy resistance band a light resistance band and do squats, Romanian Deadlifts, over head press, bent over rows, split squats, chest press 10-20 reps as well as chin-ups and dips and you’ll have yourself a solid program
Yes to what you’re saying about the squat and all the foundation exercises . I totally agree hack squat might build the muscle but you are losing out on the balance and other things the squat produces the alternate exercises are just band aid in my opinion
I actually agree with all of this, but i have changed the barbell row for chest supported row machine. The line of pull in that machine is almost identical to the barbell row plus it's chest supported
in my humble opinion doing a sub optimal exercise that you can stick to is thousand times better than an exercise that is optimal but you cannot sustain that’s why I don’t do squats and train my legs with machines it’s more fun and enjoyable plus I have other priorities am focusing on in my life so it’s better to keep it simple so you don’t get burn out
Machines like leg press can snap your 💩 up, things like squats and deadlifts are perfectly safe if performed correctly the only problem you can have by using them on a consistent basis is overuse injuries thats why its beneficial to change up exercises selection every so often
@@dominirican7403Hey buddy, thanks for your insight. I wonder if you can recommend any books or internet literature on full-body training. Btw, I'm a Judoka that's just starting out with full-body workouts three times a week. Have a good one
Super sets. Do 2 antagonistic muscle groups one after another and alternate between them for 3-4 sets. Pushup/pull-up 4x8 Barbell back squat/crunches 4x12 Bicep curl/tricep ext. 4x15
You don’t have to literally hit every main compound in a full body workout. For example, an RDL, leg extension and a pushup hits every muscle… that’s ridiculously simplistic bur just an example of how to condense things
I like these guys. Not ideal but I like the openness off the podcast. Like definitely dont want their body type but I like how they really hit the Angles in their videos as a bulk
I do the main ones they mentioned, but instead of deadlifts, I do rack pulls. Helped so much and your back is very important. Don't mess around with it.
I dropped barbell rows after noticing that my lower back was having a hard time handling the strain of that plus squats plus deadlifts. One had to go, and I think I chose the right one
@@aumurphy keeps my back from fatiging, so was just checking. I know sumo DL's are much easier on the lower back, that might help. BB row is just too good to miss out!
@@JamesHussain82 I’m not really interested in going sumo, but maybe I’ll find a way to add them back if I go away from full body at some point. I did really like doing them - just had a sudden painful and shaky feeling in my low back squatting one day that I attributed to too much stress on it per session. I guess it could have been something else
Any advice? My focus is calisthenics and basic compounds for strength , never did fb before , Mon- FbCali, deadlift, Tues- yoga/cardio Wed- FbCali, Bench, barbell row Thurs- cardio/active Fri- Fbcali, squat, ohp Sat- cardio/yoga Sun- rest/yoga
I find abs super hard, I'm a woman with endo so I get pain in that area alot. I have found that 3x per week doing full body strength training is best. I do abs x3 per week at home on the days I'm not in the gym and go for a swim those days. This way for me is easy for me and I have amazing results after a year 🎉❤
Feelings on belt squat/deadlifts? It’s been a game changer for me (bad L5 and torn acl/mcl). I’m slowly working traditional squat back in but the belt variation really takes pressure off both those areas
Depends on age and state of conditioning.......Keep it simple, basic movements....NO DIP or Pullups needed...Pulldowns WAYY better less injuries......Monday, Wednesday and Friday workouts.....Rest and enjoy life on off days
I believe in full body workouts three days per week. But because of time and intensity, I feel like I can accomplish this with an upper/ lower routine. ie, upper/ lower/ upper one week, then lower/ upper/ lower the next and so on. I’d like to know your thoughts on this. TY!
How could I get your 2-Day Full Body Workout Plan for 2022? I'm 54 years old have my own home gym and a Lifetime Fitness membership as well. I started working out in high school and been working out on and off throughout the years.
This might be a stupid question but if you do full body training 2-3 x week do you program the big 5 everyday or it only has to be in your program 1 x week?
Just found this channel. I've been working out for a year or so with not getting much off. So recently cut out crap out of my diet and stopped drinking and I'm seeing results in gym and on body. You guys talk about different exercises and I'm wondering could you show a picture of what that is cause I get lost in all the terminology.
That is called a Push/Pull workout, which means 2x Push muscles (chest, shoulder, triceps, quad) and 2x pull muscles (back, bicep, traps, hamstrings). Its not a full body imo, but more upper lower
Ok but you’re not going to go 100% on each one. You’ll have to have variations. Low reps for squats? Higher reps for bench? What about pull ups? Push ups? Easy? Add weight to the pull ups. What about days off? What are you going to do? Walk? Run? Jump rope? I wouldn’t jump in 100% you’ll just get sore af.
Just like my program. I start my workout with either squat or deadlift. Then perform bench press, rows and press. If I still have time/energy, I will perform the other leg exercises with less intensity. It means, if I’ve done the squat at the beginning, the deadlift will be the last workout for that session.
I’d have two compound days where you hit 5*5 and 4*6-8, on the compound movements then a hypertrophy day where you implement hypertrophy train of 3*10-5 or 4*10-15.
Can you name some excersies to do in a home workout. I only have dumbbells and a pull up bar. Also how long do u think a full body workout should be and the rest times
I like full body routine but I have light weights and if i do just one exercise for each muscles that simply doesn’t give me enough stimulation and if I do 2 or more that’s just too much for one day (all body parts x2 ) and it takes too much time
My fullbody looks like this: 3 days per week, Warmup (backwards walk on treadmill, hyper extensions, rotator cuffs, splitsquats) then I do 1 pull movement (latpull, rows, deadlift etc) followed by one push movement (dips, seated dumbell press, incline dumbell press etc) and legs (front/back squats or hipthrusts) 2-3 warmup sets followed by 5-6 working sets of 4-6 reps per set, never to failure except on the last set, on my last set I drop down in weight and go to failure (10-12 reps). I end with some knee rehab. Not doing lowerbody at the moment because of kneepain, so im rehabing that. So, is this an ok program? Any constructive critizism would be appreciated.
How's it been working so far? I do full body 3x a week too. I mainly do what you said but 3x5 with the last set to failure and a good 1-2 warm up sets. My warm up is mostly just bodily movement to get the blood pumping like alot of rotating my arms, reaching high with shoulders, throwing my legs around and rotating them. After my 3 main lifts I usually do some supplementary lifts for them like seated row, or lat pulldown and call it a day. Been working for me pretty well but I need to fix nutrition.
@@ablebodied175 Its going good. Even though im older now than I was when i used to lift and my old injuries from back then are limiting me im making better gains than I did then.
Ok my issue with doing the squat, DL, OP, bench is that I’m doing them wrong and noticing the weak points but I have no one to help correct them to help prevent me from hurting myself. Also I have weak core, I’m working on that.
Pull-ups are much better than barbell rows, their range of motion is about twice as big. Do both, they’re both great. But if I had to choose 1 it’s definitely pull-ups. P.S You can do weighted or weight assisted pull-ups to match for your strength.
The barbell row opposes the bench press as the pull up opposes the overhead press, so it works the upper lats/rhomboids/traps a bit more. Need both for symmetry!
I’m 57 and I have no problem doing higher volume. I have been training for about 35 years and do 3 full body workouts per week. My recovery is pretty good. Do you think it is ok to do 6 -8 sets for chest and back and legs and 4 sets for everything else ? I actually do loop band resistance bands training also. I’m sure your answer will apply to bands also.
@@tomdewronge7736 After starting with squats, and doing bent over rows I feel like I can't get after it that hard with dead lifts because I worry about my low back getting exhausted and risking break down of form. I feel like I always have to focus on 1 while going easier on the other, but I know power lifters obviously get elite at both. I might just need more consistent work doing both to increase my endurance?
@@househackking Definitely continue doing ya deadlifts and practicing good form, maybe try giving yourself one longer rest period (~5 minutes) when you feel like you're going to be too exhausted to hold form and THEN hit the deadlifts my g
@@househackking the solution is focusing on going heavy for the squat OR the dead in the 1-5 rep range and treating the one you arent focusing on as an accessory in the 6+ rep range. Swap between the heavy variant every 1-3 months. This essentially means training power for one and hypertrophy or muscular endurance for the other. Then switching it. You will not get weaker. You wont burn out your cns. You will reduce injuries. The stronger you get the less often you can train near your true max and the more often you have to add exercise variety and undulate intensity and volume.
I want to do the red program anabolic however with gyms closed I have made my basement into a gym - dumbbells (10-30lbs) a Marcy pro squat/smith machine with all the plates and an incline bench - is there any other equipment I would need or can I use what I have
I don’t really think the big 3 or 4 are as special as you make it seem I think it was Chris Barakat who only used a barbell for RDLs during his prep for his show I personally dropped the barbell bench because it doesn’t feel right for me, I use dumbbells and cables instead because they feel better for me For squats I’ve dropped the back squat because I’m so hip so hip dominate that I would get almost 0 quad growth from that, now I still do front squats and Bulgarian split squats but most of my quad work is on the leg press and hack squat because I can push to my limits which is not always possible on squats There is such a huge stabilizing role on each of those that you can’t focus on you’re legs And it’s important to work those stabalizers so I wouldn’t drop free weights for that but for pure hypertrophy machines generally allow you to push closer to failure That is of course if your machine is actually a good one that is because there are some terrible machines Edit just to be clear you should make sure to get enough spinal erector volume if you don’t do the squat or deadlift I do RDLs, hyperextensions, SLD, and good mornings so I’m good on missing a bit more
Is it ok to to two full body workouts 2 days In a row? Sometimes my work schedule doesn’t give me time to do day on day off. Does it slow your progress or is it ok every now and then?
From what I can find, it depends on the individual and skill level. More advance lifters can recover faster and the daily frequency can stimulate growth and faster recovery. Just search “full body 5x a week” and you’ll find some info.
@@mitchelnat5228 my week schedule doesn’t let me work out one day and recover the next, I do upper body and lower body the next day every week. I wonder if that’s ok
Deadlift, front squat, overhead press, parallel bar dips, chins/rows should be basis of the program. Do some in one workout and some in next. A: dips, deadlift, chins. B: overhead press, front squat, rows.
@@michaelandrew8493Some exercises can be scaled down to 2 sets. Remember it's more about the amount of volume you're getting in the week. So you don't need to cram everything in one session. Another thing, work capacity. You may just be burning out quickly due to impaired work capacity, if you improve that you'll be a work horse.
-Start light -Ask someone around you for a spot (or to just watch you) if you are going to attempt a weight you dont know if you can get up -Dont use clips/collars, if all else fails just shed the weight
Many gyms have power racks or bench racks with safety spotter pins. Set the spotter pins to just below your lowest benching point i.e. your expanded chest height. If you fail you should have room to compress your chest, lower the bar to the spotter bars and get out safely. th-cam.com/video/hlTthXUxSZw/w-d-xo.html Hope this helps
I don't agree with you when it comes to squats with my body type hack squat are 100 times better even Dorian Yates says that but I agree with you on the other basic movements I get way more out of a chest press Hammer machine than bench press my bench press was just under 500lbs I got better chest development from Hammer chest press
They are WAAAAY off base when talking about the basic compounds. WAY off base. I've been around the block a time or 2 in many gyms over the last 15 years and I can tell you right now that you can get plenty big not doing a single squat, bench, row or deadlift. I got plenty strong doing the basic barbell compounds, but my changes in size REALLY came when I started picking movements based on what fit my structure and what allowed me to focus on actually working the muscle. Your muscles know TENSION, that is it. There is not reason at all that you couldn't replace a squat with a hack squat, a row with something like a seated cable row or chest supported row, DL for romanians, and bench for any sort of respectable chest press be it hammer strength or the like. If you do any of those and progressively overload, you'll grow, no different than if you did all those movements with barbells instead. It's that simple. When they make comments like that, it feels like I'm reading a reddit post of someone just spouting some sort of gym knowledge they think is gospel that they heard online on some random forum, and it just keeps getting passed around and around and around. It's laughable.
Not everyone can squat though man haha i have a bad bad and cant koad the spine so i gotta do split squats and nordic curls and other shit to make yo for it
Agoge Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #Agoge Diet
I listen to you guys on Spotify pretty much everyday driving to/from work but I also love the opportunity to watch these short clips cut from the long episodes on certain subjects that I'm dealing with right now later in the night when I'm doing other things on the computer. You guys seriously are the most detailed out here.
I personally love :
1) Squat , push, pull, core, isolation (2)
2) Deadlift , push, pull, core, isolation (2)
3) Uni-Lateral (lunge or BulgSS), push, pull, core, isolation (2)
**3-4 sets per exercise with lower, push, and pull with 2-3 min rest between sets. Then 2 sets per exercise for core and the two isolation movements with 60-90 sec rest between sets. I also end each full body with 15-20 min of HIIT. 👍
wow, I think I love this routine, I will try
really cool
How long does it take you to complete a training session? Do you also add any mobility?
That's legit
@Hugo97HD - Usually 50-60 min. Also, mobility is something I do on a regular basis outside of the gym.
I alternate squats and deadlifts every other day in my 3x a week full body routine. Squat days come with barbell rows and deadlift days come with pull ups - for reasons of low lack overwork.
How old are you? And do you recover ok between your workout days?
Sounds good
@@aaronodle876422. yes.
6:21 exactly. I always avoided Squats, mainly because I was so bad. I could barely squat with just the bar, my form was absolutely terrible, I would be sore for a week. I would just look so awkward squatting that I completely avoided it
Recently I have been embracing the squat as the number one exercise I do. The change is amazing even over a short time. It no longer feels awkward squatting. I feel good, it feels natural with the bar on my back as well as going up and down. It's crazy how a couple months ago I could barely lift the bar now I'm already shooting for 2 plates
I'm the same with pull-ups. Trying to do them as often as possible now
hell yeah . that’s how i was too. i neglected squats forever and focused on bench and deadlift but squats are a whole different tier of gains . you just mentally feel amazing after completing a challenging squat session
@@MoreTrenMoreMen69 squatting makes me feel more powerful and explosive than any upper body I've ever done. My quads, my glutes, even my calves are all growing. It makes me feel like I'm getting stronger in my entire body
@@nomaderic yeah it feels like it’s not only a leg workout , but a workout for your whole metabolism & every cell in your body. it teaches how to push through pain barriers and give it your all. All hail the squat 😂
I feel I am exactly like you with the squat. Been avoiding it as I was not naturally that good at it. I could be sore for a week and think , fuck it, I’ll get on the leg press, extension and curl machines . They never made me feel I had had as good a work out. Now I have gone from just squatting to he bar to putting 10 kgs each side. Small improvements that make me really happy and enthusiastic to get better
New to the channel, but seriously have a lot of love and respect for you guys!
So.. I have done the 5x5 for about 5 months love it....went to 3/7 routine and holy crap i am soooo sore. Exercises are Squat, deadlift, dips and chin ups for 3/7. Thank you guys for everything!!
why am i just finding this channel now
Been listening for years. They are the BEST! You will not be disappointed!
I am finding this channel now.
Same Im enjoying their chats and it's factual
So good.
Couldn't have said it any better myself, and I echo your original question.
No wonder somebody asked this same question that they "always answer".
They didn't explain the BASIC FUNDAMENTALS of how to program the exercises per muscle group and movement pattern.
Lol
Guys! these podcasts are too addictive for good, I keep going on and on. Thanks and long live guys for sharing and educating such invaluable insights.
We haven’t heard it, bro that’s why we’re tuning in lol thank you for the information very valuable. Much love to you all.💚🙌🏻🙏🏻💪🏻
The only thing I'll add to this is it all comes down to working around injuries as well. If you have shoulder issues be careful with pressing exercises, or if you have lower back issues (legitimate issues not you're out of shape and these movements are just uncomfortable) be careful with squats or deadlifts as far as full ROM or using too much weight
I love the channel.
I’ve been doing bar bell squat, bar bell incline bench or regular bench, shoulder press, bar bell row, pull ups. Doing this as a full body workout 3 days a week. I’ve gotten stronger than ever before. I love this workout.
Did you grow?
@@assassinlegend1800 for grow do split... Full body isnt primary for grow
I have been doing a 5 day full body; 1 movement for each muscle group and a varying tempo each day. Targeting a solid pump but not a devastating workout where I’m incapable of completing the next day. I am finding the results to be noticeable. I think the underrated part is taking the weekend completely off. Zero exercise with exception of walking if it is required based on what we are doing. I’m down 10lbs, and strength levels are still high
A heavy resistance band a light resistance band and do squats, Romanian Deadlifts, over head press, bent over rows, split squats, chest press 10-20 reps as well as chin-ups and dips and you’ll have yourself a solid program
Agreed 💯. I love bands
Yes to what you’re saying about the squat and all the foundation exercises . I totally agree hack squat might build the muscle but you are losing out on the balance and other things the squat produces the alternate exercises are just band aid in my opinion
I agree with you but ppl like myself who have back issues rather do the Hack Squat.
Came here to make sure I made my routine properly, helped fill in a couple things but mostly was on the right track.
I actually agree with all of this, but i have changed the barbell row for chest supported row machine. The line of pull in that machine is almost identical to the barbell row plus it's chest supported
in my humble opinion doing a sub optimal exercise that you can stick to is thousand times better than an exercise that is optimal but you cannot sustain that’s why I don’t do squats and train my legs with machines it’s more fun and enjoyable plus I have other priorities am focusing on in my life so it’s better to keep it simple so you don’t get burn out
No squats tho? That’s like a core exercise no?
Machines like leg press can snap your 💩 up, things like squats and deadlifts are perfectly safe if performed correctly the only problem you can have by using them on a consistent basis is overuse injuries thats why its beneficial to change up exercises selection every so often
When you say "Hack Squat", I think of the barbell hack squat. That's a great exercise.
That´s a really simple view of the benefits of the sauna.
Ok, but they didn’t answer the question. How do you fit all of those movements in an all body workout??
@@dominirican7403Hey buddy, thanks for your insight. I wonder if you can recommend any books or internet literature on full-body training.
Btw, I'm a Judoka that's just starting out with full-body workouts three times a week.
Have a good one
Super sets. Do 2 antagonistic muscle groups one after another and alternate between them for 3-4 sets.
Pushup/pull-up 4x8
Barbell back squat/crunches 4x12
Bicep curl/tricep ext. 4x15
You don’t have to literally hit every main compound in a full body workout. For example, an RDL, leg extension and a pushup hits every muscle… that’s ridiculously simplistic bur just an example of how to condense things
I like these guys. Not ideal but I like the openness off the podcast. Like definitely dont want their body type but I like how they really hit the Angles in their videos as a bulk
intense content Mind Pump Podcast. I shattered that thumbs up on your video. Continue to keep up the really good work.
I do the main ones they mentioned, but instead of deadlifts, I do rack pulls. Helped so much and your back is very important. Don't mess around with it.
I dropped barbell rows after noticing that my lower back was having a hard time handling the strain of that plus squats plus deadlifts. One had to go, and I think I chose the right one
I had the same type of issue, but I took up dumbbell rows instead. My posture was just not coping with a barbell row.
Do you use a belt for the squats and DL's?
@@JamesHussain82 yes, for the last warmup and working sets
@@aumurphy keeps my back from fatiging, so was just checking. I know sumo DL's are much easier on the lower back, that might help. BB row is just too good to miss out!
@@JamesHussain82 I’m not really interested in going sumo, but maybe I’ll find a way to add them back if I go away from full body at some point. I did really like doing them - just had a sudden painful and shaky feeling in my low back squatting one day that I attributed to too much stress on it per session. I guess it could have been something else
Could not agree more on having pull ups, dips and lunges 🙌🏻
Any advice? My focus is calisthenics and basic compounds for strength , never did fb before ,
Mon- FbCali, deadlift,
Tues- yoga/cardio
Wed- FbCali, Bench, barbell row
Thurs- cardio/active
Fri- Fbcali, squat, ohp
Sat- cardio/yoga
Sun- rest/yoga
I find abs super hard, I'm a woman with endo so I get pain in that area alot. I have found that 3x per week doing full body strength training is best. I do abs x3 per week at home on the days I'm not in the gym and go for a swim those days.
This way for me is easy for me and I have amazing results after a year 🎉❤
Feelings on belt squat/deadlifts? It’s been a game changer for me (bad L5 and torn acl/mcl). I’m slowly working traditional squat back in but the belt variation really takes pressure off both those areas
Depends on age and state of conditioning.......Keep it simple, basic movements....NO DIP or Pullups needed...Pulldowns WAYY better less injuries......Monday, Wednesday and Friday workouts.....Rest and enjoy life on off days
The problem is how do we hit a specific muscle like the rear delts just by doing one exercise for a muscle part?
I believe in full body workouts three days per week. But because of time and intensity, I feel like I can accomplish this with an upper/ lower routine. ie, upper/ lower/ upper one week, then lower/ upper/ lower the next and so on. I’d like to know your thoughts on this. TY!
I'm doing FBW one week 3x and next week I'll do upper lower I'm going to do this for the 3 months . And maybe switch to PPL with FBW
That's the best split i have done and made good progres.
When I was doing FBW, Ive trained 3x per week but switching routiines as you said. And of course weekend was always free for some rest.
That's great but with respect it's not a full body routine.
@@donnn-ow4rj I know it’s not a full-body routine. I said I feel like I can accomplish more with an upper/lower routine
Thank you guys! Great value provided!
"No one gives a fuck how much you can leg press! But if you can barbell back squat some heavy weight, you will be respected."
- Tanner Shuck
Great conversations I needed to hear. Thx u
Thank you ❤
love the salacious crumb doll
I swear it's patterned after a chihuahua.
What about knees over toes exercises?
Just finding this. Thank y’all so much, this is so helpful.
Can you provide sources on machines not being as effective at building muscle and strength as free weight barbell squats and deadlifts?
The best thing here is Salacious B Crumb.
Wow. I totally agree. Great show Fellas.
How to measure protein from meat? After cooking or before cooking?
@@GrandMasterSimp it’s a pretty big difference for chicken breast. Raw chicken and cooked chicken have different weights.
I want to know whether it's applicable to female also
What is a windmill???
How could I get your 2-Day Full Body Workout Plan for 2022? I'm 54 years old have my own home gym and a Lifetime Fitness membership as well. I started working out in high school and been working out on and off throughout the years.
This might be a stupid question but if you do full body training 2-3 x week do you program the big 5 everyday or it only has to be in your program 1 x week?
Just found this channel. I've been working out for a year or so with not getting much off. So recently cut out crap out of my diet and stopped drinking and I'm seeing results in gym and on body.
You guys talk about different exercises and I'm wondering could you show a picture of what that is cause I get lost in all the terminology.
Thanks for the video!
What if you cant Squat beceause your mobility?
The best way to do full body is to alternate between a push and pull routine
What do you mean by that ?
Like full body push , then full body pull then repeat ?
@@tbejw2430 yes sir
Push, pull, legs
That is called a Push/Pull workout, which means 2x Push muscles (chest, shoulder, triceps, quad) and 2x pull muscles (back, bicep, traps, hamstrings). Its not a full body imo, but more upper lower
This is like the dads workout pod cast
Damn I watched a couple vids but I had to subscribe after this episode and these breakdowns
My right sways out to the right doing barbell squats I don’t get why
What do you guys think of this order for a full body workout:
1. Squat
2. Bench Press
3. Deadlift
4. Bent over row
5. Shoulder press
Ok but you’re not going to go 100% on each one. You’ll have to have variations. Low reps for squats? Higher reps for bench? What about pull ups? Push ups? Easy? Add weight to the pull ups. What about days off? What are you going to do? Walk? Run? Jump rope? I wouldn’t jump in 100% you’ll just get sore af.
I'd chuck in a vertical pull aswell for balance
Just like my program. I start my workout with either squat or deadlift. Then perform bench press, rows and press. If I still have time/energy, I will perform the other leg exercises with less intensity. It means, if I’ve done the squat at the beginning, the deadlift will be the last workout for that session.
I’d have two compound days where you hit 5*5 and 4*6-8, on the compound movements then a hypertrophy day where you implement hypertrophy train of 3*10-5 or 4*10-15.
ah yes play it smart target the biggest muscles and then the smallest like first quadriceps last is biceps
Can you name some excersies to do in a home workout. I only have dumbbells and a pull up bar. Also how long do u think a full body workout should be and the rest times
Overhead press, standard pull up, chin up, dumbel bench press etc. Name a barbell exercise and you can probably do a pretty good dumbbel variation.
And when you're done with all that, one set of manmakers til you puke.
I like full body routine but I have light weights and if i do just one exercise for each muscles that simply doesn’t give me enough stimulation and if I do 2 or more that’s just too much for one day (all body parts x2 ) and it takes too much time
Wha the red green black they were talking about?
My fullbody looks like this: 3 days per week, Warmup (backwards walk on treadmill, hyper extensions, rotator cuffs, splitsquats) then I do 1 pull movement (latpull, rows, deadlift etc) followed by one push movement (dips, seated dumbell press, incline dumbell press etc) and legs (front/back squats or hipthrusts) 2-3 warmup sets followed by 5-6 working sets of 4-6 reps per set, never to failure except on the last set, on my last set I drop down in weight and go to failure (10-12 reps). I end with some knee rehab.
Not doing lowerbody at the moment because of kneepain, so im rehabing that.
So, is this an ok program? Any constructive critizism would be appreciated.
How's it been working so far? I do full body 3x a week too. I mainly do what you said but 3x5 with the last set to failure and a good 1-2 warm up sets. My warm up is mostly just bodily movement to get the blood pumping like alot of rotating my arms, reaching high with shoulders, throwing my legs around and rotating them. After my 3 main lifts I usually do some supplementary lifts for them like seated row, or lat pulldown and call it a day. Been working for me pretty well but I need to fix nutrition.
@@ablebodied175 Its going good. Even though im older now than I was when i used to lift and my old injuries from back then are limiting me im making better gains than I did then.
What's the TL;DR for the workout plan..? I'm not watching through 9 mins to piece together everything they say...
How should I eat if I’m only training 3 days a week, Should I eat in a surplus on only workout days or something else
I searched this question and my name is also Michael
thanks
what should i do if I can't do deadlifts or heavy squats (chronic injury) instead?
Cable row as opposed to barbell row
Ok my issue with doing the squat, DL, OP, bench is that I’m doing them wrong and noticing the weak points but I have no one to help correct them to help prevent me from hurting myself. Also I have weak core, I’m working on that.
I just found this channel
Can I replace barbell rows with inverted rows?
How many sets per muscle group per workout?
9 to 18 sets per week per muscle
The advantage of machines is that it's safe to do them to failure safely.
I don’t think you’re talking about Panatta machines
Hmm, still have zero clue as to what this program would look like
Yeah they don't really give a routine, just what to do if they were to hypothetically make one.
Just feels hella complicated
Pull-ups are much better than barbell rows, their range of motion is about twice as big.
Do both, they’re both great. But if I had to choose 1 it’s definitely pull-ups.
P.S
You can do weighted or weight assisted pull-ups to match for your strength.
Thank you. I am doing 70lbs assisted. ❤
The barbell row opposes the bench press as the pull up opposes the overhead press, so it works the upper lats/rhomboids/traps a bit more. Need both for symmetry!
When I got to a certain level of strength I couldn’t squat and dead lift on the same day and couldn’t squat 3 times a week . Just way too much
I’m 57 and I have no problem doing higher volume. I have been training for about 35 years and do 3 full body workouts per week. My recovery is pretty good. Do you think it is ok to do 6 -8 sets for chest and back and legs and 4 sets for everything else ? I actually do loop band resistance bands training also. I’m sure your answer will apply to bands also.
I workout on Total Gym every other day. Full Body workout. 4 sets of 12 reps on everything on highest incline.
6 sets on everything won't hurt. And for arms maybe 3 sets
@@garytaunton1093 what excerizes though
My issue is always how to program deadlifts, while still hitting rows and squats.
Mix it up, do squats, then your big upper body movements, then ya deadlifts? I don't really see the problem, can you explain?
@@tomdewronge7736 After starting with squats, and doing bent over rows I feel like I can't get after it that hard with dead lifts because I worry about my low back getting exhausted and risking break down of form. I feel like I always have to focus on 1 while going easier on the other, but I know power lifters obviously get elite at both. I might just need more consistent work doing both to increase my endurance?
@@househackking Definitely continue doing ya deadlifts and practicing good form, maybe try giving yourself one longer rest period (~5 minutes) when you feel like you're going to be too exhausted to hold form and THEN hit the deadlifts my g
@@househackking the solution is focusing on going heavy for the squat OR the dead in the 1-5 rep range and treating the one you arent focusing on as an accessory in the 6+ rep range.
Swap between the heavy variant every 1-3 months. This essentially means training power for one and hypertrophy or muscular endurance for the other. Then switching it. You will not get weaker. You wont burn out your cns. You will reduce injuries.
The stronger you get the less often you can train near your true max and the more often you have to add exercise variety and undulate intensity and volume.
@@househackking never do backrowsbefore deadlifts. Just like don't do triceps extensions or dips before heavy bench
What mind pump program sets up full body splits?
I want to do the red program anabolic however with gyms closed I have made my basement into a gym - dumbbells (10-30lbs) a Marcy pro squat/smith machine with all the plates and an incline bench - is there any other equipment I would need or can I use what I have
Check out Doug brignole's videos and his book the physics of exercise it's a game changer your exercise selection will change for sure
I don’t really think the big 3 or 4 are as special as you make it seem
I think it was Chris Barakat who only used a barbell for RDLs during his prep for his show
I personally dropped the barbell bench because it doesn’t feel right for me, I use dumbbells and cables instead because they feel better for me
For squats I’ve dropped the back squat because I’m so hip so hip dominate that I would get almost 0 quad growth from that, now I still do front squats and Bulgarian split squats but most of my quad work is on the leg press and hack squat because I can push to my limits which is not always possible on squats
There is such a huge stabilizing role on each of those that you can’t focus on you’re legs
And it’s important to work those stabalizers so I wouldn’t drop free weights for that but for pure hypertrophy machines generally allow you to push closer to failure
That is of course if your machine is actually a good one that is because there are some terrible machines
Edit just to be clear you should make sure to get enough spinal erector volume if you don’t do the squat or deadlift
I do RDLs, hyperextensions, SLD, and good mornings so I’m good on missing a bit more
What would say about the push,pull,leg program ?
th-cam.com/video/2WrQSt1rZ1I/w-d-xo.html
They pretty much always say full body is superior
Do push, pull, legs, willy
I think upper lower will be better than PPL
Full body is superior if you are natty.
Just discovered this video, are they in spotify?
They are
Which character is that in the back @00:27?
What’s everyone’s full body workout split??
Is it ok to to two full body workouts 2 days In a row? Sometimes my work schedule doesn’t give me time to do day on day off. Does it slow your progress or is it ok every now and then?
it wouldn't be very optimal since your body isn't getting any rest between days
Better to do an upper/ lower
Do upper lower with more volume.
From what I can find, it depends on the individual and skill level. More advance lifters can recover faster and the daily frequency can stimulate growth and faster recovery. Just search “full body 5x a week” and you’ll find some info.
@@mitchelnat5228 my week schedule doesn’t let me work out one day and recover the next, I do upper body and lower body the next day every week. I wonder if that’s ok
Deadlift, front squat, overhead press, parallel bar dips, chins/rows should be basis of the program. Do some in one workout and some in next.
A: dips, deadlift, chins.
B: overhead press, front squat, rows.
Is that better than incorporating the big five compounds into one workout? For a beginner
@@tinocabral4201 beginners can do so as loads are not very heavy. But heavier weights later on will necessitate to split up for better recovery.
Its hard to recover after a full body workout. Usually the next day im still sore
You may want to reduce your intensity
@@MindPumpShow I'm only doing line 3 sets of 10 reps each exercise. So maybe drop I'd down to like 8 reps?
@@michaelandrew8493Some exercises can be scaled down to 2 sets. Remember it's more about the amount of volume you're getting in the week. So you don't need to cram everything in one session. Another thing, work capacity. You may just be burning out quickly due to impaired work capacity, if you improve that you'll be a work horse.
I’m a little nervous about doing bench press again. I go to the gym by myself at 5 am and workout with no partner or spotter. Any tips on this?
-Start light
-Ask someone around you for a spot (or to just watch you) if you are going to attempt a weight you dont know if you can get up
-Dont use clips/collars, if all else fails just shed the weight
Many gyms have power racks or bench racks with safety spotter pins. Set the spotter pins to just below your lowest benching point i.e. your expanded chest height. If you fail you should have room to compress your chest, lower the bar to the spotter bars and get out safely. th-cam.com/video/hlTthXUxSZw/w-d-xo.html Hope this helps
Dumbbell bench press. Has more activation and better range of motion for the pectoral muscles anyways and you don’t need a spotter
I don't agree with you when it comes to squats with my body type hack squat are 100 times better even Dorian Yates says that but I agree with you on the other basic movements I get way more out of a chest press Hammer machine than bench press my bench press was just under 500lbs I got better chest development from Hammer chest press
They are WAAAAY off base when talking about the basic compounds. WAY off base. I've been around the block a time or 2 in many gyms over the last 15 years and I can tell you right now that you can get plenty big not doing a single squat, bench, row or deadlift. I got plenty strong doing the basic barbell compounds, but my changes in size REALLY came when I started picking movements based on what fit my structure and what allowed me to focus on actually working the muscle.
Your muscles know TENSION, that is it. There is not reason at all that you couldn't replace a squat with a hack squat, a row with something like a seated cable row or chest supported row, DL for romanians, and bench for any sort of respectable chest press be it hammer strength or the like. If you do any of those and progressively overload, you'll grow, no different than if you did all those movements with barbells instead. It's that simple. When they make comments like that, it feels like I'm reading a reddit post of someone just spouting some sort of gym knowledge they think is gospel that they heard online on some random forum, and it just keeps getting passed around and around and around. It's laughable.
Some of us avoid the barbell squat because of mobility issues.
Then you should work on your ankle and hip mobility
I just want to get stronger. Dont care to look like a body builder
In two min, yall gave like 13 things as the base .
Rick! I thought that was you! Hey, you still the Keymaster?
@@TheEntity0 there is only ZUUL
My guy where did you get that shirt with the Mike Tyson quote it’s awesome!
I still don’t know how to fit everything in one workout
Y'all are SO dead on about the programming for women's workouts. Doing crossfit was the ONLY time I saw significant changes in my body overall.
Not everyone can squat though man haha i have a bad bad and cant koad the spine so i gotta do split squats and nordic curls and other shit to make yo for it
Shots taken at Dr Mike lol
I thought Iron Mike came up with that quote
Agoge Diet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #Agoge Diet
5x5 done lol