For all its worth, working out at home avoids many of the pitfalls of missed workouts due to having to drive to the gym, even if it is just a few blocks away. That little extra obstacle to working out can tip the scales in favor of taking a day off. If your body and your gear are staring you right in the face at home...no problem.
Every little thing can be a big obstacle when we're faced with it on a regular basis. This is why I tell folks to keep their home gym set up and ready to use. Even something as small as pulling a set of hand weights out from under a chair can be the difference between working out and not.
RedDeltaProject Absolutely, at least for me I knew this was true. I've mentioned to you before that for me, as the workouts progress, a feeling of near dread can manifest before workouts at times..."can I pull off these goals?" It's live or die sometimes in the theater of the mind. I admit that's a bit silly, but the driven can fall into that mindset. If a day like that hits, I could cobble together the hassle of driving to the gym together with a few other factors...bad hair day, poor horoscope forecast, you name it...and just skip out. Of course, then comes the dread skipped workout guilt meltdown. You really should consider opening the "shrink" wing of the Red Delta Project..hah! It's also like Tommy said in your podcast about the perks of a home gym. You don't have to worry about the illusion of people looking at you. You're afforded the privacy and peace to really obtain maximum focus on the project at hand. To a trained mind, the afore mentioned points should have no bearing, but on "off" days, it can also be that one little edge that gets the workout done.
It's been two days since I discovered your channel. I've got an insane amount of information about training and nutrition. Thank you so much keep up the excellent work and I hope you'll get as many subscribers athlean-x has because you deserve it.
I've seen many different RUclipsrs take on this subject, but this is the first time I've heard it described so simplistic & detailed. Right on brother keep up the great vids
After switching to calisthenics short workouts I've noticed some better definition and overall strength. And if I can't get to the gym I can just as easily get it done in my living room. All I need now is to anchor a TRX to the ceiling.
I personally do both. I always start with a full body cardio (HIIT) more or less for 15min. During this cardio training I hit principally legs and abs. Then I move on to a focus muscle group : Push day / Pull day / Shoulders
Personally, I find the hardest thing about working out consistently is just the time it takes, so for me a split routine is much easier as I don't have to fit everything in, every day.
Thanks for the video Matt! As promised, I love how you simplify things. I think I have adopted a bit of both worlds, my first upper body day of the week is super setting chins and dips. Then later in the week I have a pull day and a push day, to get in a few extra exercises that I wanted to hit. So far so good!
I think that full body works well. What you can do, is switch the focus for one workout to the other. Like day 1, 3 chest ex, 1 leg, 1 back and 1 abs. Day 2, 3 legs ex, day 3 3 back and so on. And you can do it 5 days a week if you want to.
You'll find splits are generally a new way of training and was developed for enhances athletes as they could put alot more volume into a muscle group and reap the benefits over a week to grow. As a natural athlete your realistically looking at 48 hours of growth and recovery before your ready to go again so we need to stimulate growth more regularly while the enhanced athletes can get away with silly volume per muscle group and the drugs allow them to grow over a longer period of time. I'd say if your natural train full body or at least try and train each muscle group 2/3 times a week. And if you were to do a split and try and hit each muscle group separately you can expect to be spending a lot more time in the time for the same results.
And it's not easy to define your split when you end up fatiguing supporting muscle groups in compound exercises. Sometimes I find my supporting muscles get sore when my target does not. I feel more athletic doing compound movements and I do them everyday with lower volume. So far, still gaining.
Thanks for the video. I started my training with splits (which is what Convict Conditioning recommends). But I started to notice that I would miss some workouts. Also, I just want general fitness. After watching this video, I think I'm going to change my routine to a full body.
The full body routine doesn't get the love it should. It's a very good way to go and a lot of the golden age athletes thrived on them. Always a good plan to go back to
Damian Checkley Oh yea, my Fitness Independence book is still in the works and I have two other's planned and outlined. One that focused on my personal brand of body weight training and one on my approach to healthy eating.
Hi Matt, nice vid. what are your thoughts about Grease the groove and how to integrate that into a workout plan? I am working on getting my pullups up from 6 to eventually 20+. Maybe a great vid to do?
Robert G Good idea, greasing the groove is something I've done a lot of work on and it's particularly good to use with the theories on Chain Training and proactive tension.
Split routine works best for me. I have a short time before work, 5 days per week. Full body takes too long and if I worked out MWF I’d have to kill time on Tuesday and Thursday.
Hey I have been doing bodyweight training for several years on and off but recently I have been following a concrete plan with the aim of gaining muscle mass and strength. So my routine is split Push/Pull/Legs twice a week, that is 6 days a week workout. I aim to do 4-5 exercises with 8-12 reps (4-6 reps on very hard exercises like pistol squats). I just wanted to ask if this routine is good enough if done consistently and if you would recommend anything ??
How often can you do a full body workout. I like getting a pump every day, but would that lead to overtraining? Or can you do a light full body workout daily instad?
You can do them as often as you like, but vary the intensity so you can recover. Remember, you don't need to recover from exercise or working out, but fatigue.
split is ok but you hit each muscle only once a week, whereas i've had much better results with a half body routine twice a week. probably cause i hit more muscles in once and at least twice a week :)
Would you recommend a split routine for me? I want to increase my muscle mass, I am currently going 5 to 6 times a week to the gym lifting weights (training only one muscle per day so I can workout every day). I would like to start working out with calisthenics and still increase my muscle mass, I thought a split routine would be best for me. Could you please tell me if I'm going for the right routine? Thanks!
To be honest it more depends on what works best for your schedule, resources and preferences. As long as you're working your muscles consistently and progressively that's all that matters most either split or whole body. It's the consistency and progression of your training that's most important.
Sam Yes sure, but there's not a whole lot to say really. I don't practice any sort of stretching or "flexibility" training. It's more of an approach where I use strength moves that use flexibility as a side benefit.
RedDeltaProject Yeah more flexibility stuff would be great ... I'm starting to apply the method you talked about in your flexibility video (I'm in the situation of "nothing is working" like you were), and I was wondering if you could give some advice on applying that method to other areas of the body (e.g overhead flexibility)?
You may have, or I might have just mentioned it in a past video. I've got a new video coming out soon on books I recommend and review so that should be in there.
Im Doing Full Body cause i dont like splits when Doing calesthenics but i dont Know If my routine is decent.. I Train 1 day And 1 day i make a Break, is that good or not good enough?
Classic routine, very simple and right to the point. Many athletes have accomplished incredible things with just such a routine. keep it simple my friend!
I usually hear people recommend full body routines for cutting. I think a good reason for full body routine is for performance, and not limiting each season to targeted muscles. How would you fit tire flipping into a split, no what I mean? ;)
Sweat Music Yea so true for sure. Splits are certainly more for the body building type of training as opposed to the athletic approach which I also detail more in my chain training PDF.
RedDeltaProject Yea, I do like them though. Sometimes I just feel that it doesn't really matter though, as long as you are training the muscles. Have you ever watched Brock Lesnars training videos? Seems to be more focused on performance, and I honestly don't think he would get any bigger than he is lol.
+Sweat Music well, one thing is, exercises that use a lot of muscle groups at once burn more calories, so burning more fat and that's how u get those guns to pop up and be defined... but yeah, athleticism also plays a role...
I don't think there's much difference with full body vs split routines. I think that ranks right up with the idea that certain rep ranges are better for toning a muscle. The full body routines would still be better for athleticism, as long as the more athletic movements are incorporated. 'course then again my leg days certainly made me a faster biker. so many ways to look at it.
RedDeltaProject yeah, reps are also a REALLY big thing, I heard that high reps leave u burning calories for a LOT longer after the workout than low reps
I do barbell clean and press everyday except Sunday. Its a full body workout. Many people say it's just for Shoulders but it involves full body. I feel great the whole day. 4 to 5 sets of 10 reps with moderate weight. Total time required is 20-25 minutes & m done.
Your numbers are exactly like mine :) I do push+pull day, followed by legs+core. I don't see a reason for rest days, since every major muscle group has 48 hours to recover every time after I hit it.
For all its worth, working out at home avoids many of the pitfalls of missed workouts due to having to drive to the gym, even if it is just a few blocks away. That little extra obstacle to working out can tip the scales in favor of taking a day off. If your body and your gear are staring you right in the face at home...no problem.
Every little thing can be a big obstacle when we're faced with it on a regular basis. This is why I tell folks to keep their home gym set up and ready to use. Even something as small as pulling a set of hand weights out from under a chair can be the difference between working out and not.
RedDeltaProject Absolutely, at least for me I knew this was true. I've mentioned to you before that for me, as the workouts progress, a feeling of near dread can manifest before workouts at times..."can I pull off these goals?" It's live or die sometimes in the theater of the mind. I admit that's a bit silly, but the driven can fall into that mindset.
If a day like that hits, I could cobble together the hassle of driving to the gym together with a few other factors...bad hair day, poor horoscope forecast, you name it...and just skip out. Of course, then comes the dread skipped workout guilt meltdown.
You really should consider opening the "shrink" wing of the Red Delta Project..hah!
It's also like Tommy said in your podcast about the perks of a home gym. You don't have to worry about the illusion of people looking at you. You're afforded the privacy and peace to really obtain maximum focus on the project at hand. To a trained mind, the afore mentioned points should have no bearing, but on "off" days, it can also be that one little edge that gets the workout done.
The best routine to workout, is the one you stick to
PLus the ones with food and/or beer at the end too ;)
It's been two days since I discovered your channel. I've got an insane amount of information about training and nutrition. Thank you so much keep up the excellent work and I hope you'll get as many subscribers athlean-x has because you deserve it.
In order to do that, Red Delta needs to be super ripped and throw away all his shirts.
@@raksh9 and use MARKERS
@@JustSomeGirlWithRedHair I don't know how Jeff Cavaliere doesn't have ink poisoning yet, lol
I've seen many different RUclipsrs take on this subject, but this is the first time I've heard it described so simplistic & detailed. Right on brother keep up the great vids
I prefer full body. It just feels better in my opinion as opposed to just focusing on one part of the body
How do you do full body in such a way that it hits all of your muscles enough to encourage growth. Wouldnt that take hours?
@@andrewjennings7306 no that’s just a misconception
@@darkwolf6122 yeah but why?
@@andrewjennings7306 watch alphadestiny and Jeff nippard. They explain this in good depth. Check them out
You have the best most sensible advice on the internet Matt. Thank you for your time
After switching to calisthenics short workouts I've noticed some better definition and overall strength. And if I can't get to the gym I can just as easily get it done in my living room. All I need now is to anchor a TRX to the ceiling.
If you have all the time in the world and you love to workout every single day then do the split routine. Otherwise, go full body.
I personally do both. I always start with a full body cardio (HIIT) more or less for 15min. During this cardio training I hit principally legs and abs. Then I move on to a focus muscle group : Push day / Pull day / Shoulders
I like that. Nice routine!
Personally, I find the hardest thing about working out consistently is just the time it takes, so for me a split routine is much easier as I don't have to fit everything in, every day.
Also had this problem when I was gymming. Miss one session then I'd feel "unbalanced" and incomplete. Frustrating.
Check out his videos on Micro workouts! 😀
Thanks for the video Matt! As promised, I love how you simplify things. I think I have adopted a bit of both worlds, my first upper body day of the week is super setting chins and dips. Then later in the week I have a pull day and a push day, to get in a few extra exercises that I wanted to hit. So far so good!
I think that full body works well. What you can do, is switch the focus for one workout to the other. Like day 1, 3 chest ex, 1 leg, 1 back and 1 abs. Day 2, 3 legs ex, day 3 3 back and so on. And you can do it 5 days a week if you want to.
You'll find splits are generally a new way of training and was developed for enhances athletes as they could put alot more volume into a muscle group and reap the benefits over a week to grow.
As a natural athlete your realistically looking at 48 hours of growth and recovery before your ready to go again so we need to stimulate growth more regularly while the enhanced athletes can get away with silly volume per muscle group and the drugs allow them to grow over a longer period of time.
I'd say if your natural train full body or at least try and train each muscle group 2/3 times a week. And if you were to do a split and try and hit each muscle group separately you can expect to be spending a lot more time in the time for the same results.
And it's not easy to define your split when you end up fatiguing supporting muscle groups in compound exercises. Sometimes I find my supporting muscles get sore when my target does not. I feel more athletic doing compound movements and I do them everyday with lower volume. So far, still gaining.
Loving full body workouts since I switched
when in doubt simplify
Thanks for the video.
I started my training with splits (which is what Convict Conditioning recommends).
But I started to notice that I would miss some workouts. Also, I just want general fitness.
After watching this video, I think I'm going to change my routine to a full body.
The full body routine doesn't get the love it should. It's a very good way to go and a lot of the golden age athletes thrived on them. Always a good plan to go back to
Agreed 💯. When I boxed we did a 30 on 30 off ton up circuit. Basically 20 exercises in a loop that works everything. Still do it to this day
You kinda look like a succesful version of Alan from Two and a half men.
Your videos are awsome btw, keep it up 😊
Thanks Ante Rajič!
I think lol!
LOL
Hey Matt just wondering, are you working on, or planning on writing any more books? Loved your chain training book!
Damian Checkley Oh yea, my Fitness Independence book is still in the works and I have two other's planned and outlined. One that focused on my personal brand of body weight training and one on my approach to healthy eating.
RedDeltaProject No rest for the wicked ;) Awesome, I can't wait to grab a copy when the time comes!
Hi Matt, nice vid. what are your thoughts about Grease the groove and how to integrate that into a workout plan? I am working on getting my pullups up from 6 to eventually 20+. Maybe a great vid to do?
Robert G Good idea, greasing the groove is something I've done a lot of work on and it's particularly good to use with the theories on Chain Training and proactive tension.
Split routine works best for me. I have a short time before work, 5 days per week. Full body takes too long and if I worked out MWF I’d have to kill time on Tuesday and Thursday.
Hey I have been doing bodyweight training for several years on and off but recently I have been following a concrete plan with the aim of gaining muscle mass and strength. So my routine is split Push/Pull/Legs twice a week, that is 6 days a week workout. I aim to do 4-5 exercises with 8-12 reps (4-6 reps on very hard exercises like pistol squats). I just wanted to ask if this routine is good enough if done consistently and if you would recommend anything ??
Sure thing, as long as you're working your major muscle groups 2-3 times a week you're pretty solid.
How often can you do a full body workout. I like getting a pump every day, but would that lead to overtraining? Or can you do a light full body workout daily instad?
You can do them as often as you like, but vary the intensity so you can recover. Remember, you don't need to recover from exercise or working out, but fatigue.
split is ok but you hit each muscle only once a week, whereas i've had much better results with a half body routine twice a week. probably cause i hit more muscles in once and at least twice a week :)
Math Ost you can also do a push/pull/lega routine twice a week and you would be training 6 days of the week
@@MiguelReyesDeveloper yeah I do the same
If you can do a lot of reps for push up,should you still do simple push up everytime you workout or choose a harder variation of push up?
Use the easier versions for warm-ups and drop sets but yea, if you're ready for mre advanced variations make those your stable techniques.
Would you recommend a split routine for me? I want to increase my muscle mass, I am currently going 5 to 6 times a week to the gym lifting weights (training only one muscle per day so I can workout every day). I would like to start working out with calisthenics and still increase my muscle mass, I thought a split routine would be best for me. Could you please tell me if I'm going for the right routine? Thanks!
To be honest it more depends on what works best for your schedule, resources and preferences. As long as you're working your muscles consistently and progressively that's all that matters most either split or whole body.
It's the consistency and progression of your training that's most important.
I've been considering moving to a split routine but I only want to workout 3 days a week. Is steady progress still possible doing that?
Doing a fullbody absolutely trust me yes you keep at it consistently you will progress
Great advice ❤️❤️❤️
This was a very informative video. If you could I would love to see more in depth videos on flexibility in addition to what you already have.
Sam Yes sure, but there's not a whole lot to say really. I don't practice any sort of stretching or "flexibility" training. It's more of an approach where I use strength moves that use flexibility as a side benefit.
RedDeltaProject Yeah more flexibility stuff would be great ... I'm starting to apply the method you talked about in your flexibility video (I'm in the situation of "nothing is working" like you were), and I was wondering if you could give some advice on applying that method to other areas of the body (e.g overhead flexibility)?
I've been searching for.the video in which you refer to the Get Strong Program by the Kalvados.? Did I imagine it?
You may have, or I might have just mentioned it in a past video. I've got a new video coming out soon on books I recommend and review so that should be in there.
awesome info man. thanks!
Can I please have a summary of the vid?
Matt Damon shaved his head lol. Great vid btw
Thanks Chris!
Im Doing Full Body cause i dont like splits when Doing calesthenics but i dont Know If my routine is decent.. I Train 1 day And 1 day i make a Break, is that good or not good enough?
And can i Look just as good Doing Full Body As someone WHO is Doing Split ?
And i heared IT makes You stronger than going To the gym, is that true ?
Classic routine, very simple and right to the point. Many athletes have accomplished incredible things with just such a routine. keep it simple my friend!
so i can get strong and look good with just a full body workout ? is my routine good enough ? (1 day train, 1 day break)
I usually hear people recommend full body routines for cutting. I think a good reason for full body routine is for performance, and not limiting each season to targeted muscles. How would you fit tire flipping into a split, no what I mean? ;)
Sweat Music Yea so true for sure. Splits are certainly more for the body building type of training as opposed to the athletic approach which I also detail more in my chain training PDF.
RedDeltaProject
Yea, I do like them though. Sometimes I just feel that it doesn't really matter though, as long as you are training the muscles. Have you ever watched Brock Lesnars training videos? Seems to be more focused on performance, and I honestly don't think he would get any bigger than he is lol.
+Sweat Music well, one thing is, exercises that use a lot of muscle groups at once burn more calories, so burning more fat and that's how u get those guns to pop up and be defined... but yeah, athleticism also plays a role...
I don't think there's much difference with full body vs split routines. I think that ranks right up with the idea that certain rep ranges are better for toning a muscle. The full body routines would still be better for athleticism, as long as the more athletic movements are incorporated. 'course then again my leg days certainly made me a faster biker. so many ways to look at it.
RedDeltaProject yeah, reps are also a REALLY big thing, I heard that high reps leave u burning calories for a LOT longer after the workout than low reps
I love the way u encourage people to workout often and full body :D I do that and see good gains, keep up the good work! :)
I do barbell clean and press everyday except Sunday.
Its a full body workout.
Many people say it's just for Shoulders but it involves full body.
I feel great the whole day.
4 to 5 sets of 10 reps with moderate weight.
Total time required is 20-25 minutes & m done.
Whats better for strength
Either, It may not matter much in the long run which one you decide to go with.
2x Pull day
2x Push day
2x leg day
1x Rest day (Sunday)
Good ? or
mon wed Fr Full Body ?
im not really a beginner i can do 20Push ups 15dips 8Pull ups
very good indeed. Now it's all in the progression.
Your numbers are exactly like mine :) I do push+pull day, followed by legs+core. I don't see a reason for rest days, since every major muscle group has 48 hours to recover every time after I hit it.
Even so, Rest gives you the most gains, give them extra time to recover and they will thank you later.
Sorry for all the spelling mistakes etc... i blame my phone haha
what do you personally do
Kind of both. I do a full body routine each day with an emphasis of one move each day. Here's the details in my ebook: goo.gl/9Eula8
Can anyone do split training
Absolutely. It's not something you need to work up to.
@@RedDeltaProject Thank you!!!!!!