I started lifting 44 years ago. Monday,Wednesday and Friday. I did progressive overloads on each lift. One easy day, one medium/harder day and one hard day. Monday was always my hard day, Wednesday easy day and Friday medium/harder.I always did as many compound lifts as possible. When I was young I figured out if you could lift a weight from the ground and then overhead, I got stronger. Bench press, curls and triceps were not as important to me. I supplemented my lifting with variety of pushups styles, pull ups and dips, and rope climbing.. In the summers I moved furniture.When you move furniture 10 hours a day , you don't need to lift weights. Each September I always came back to the weights stronger than the 2.5 months before. I know the split body part routines and muscle confusion are all the rage today..But give me my three times a week lifting. I listen to his my body feels. Today I was too tired, so I skipped my Concept2Erg rowing workout. Complete rest. I do like your Stick Mobility product. Has a great stretch,mobility and some strength pre and post workout benefit. The connectivity component to entire body is great. I tell my oldest son (30 years old and also a cop) - if you can lift a sandbag filled with your body weight from the ground and pressed it overhead and then return it to the ground with control - you have real power. Train like your partner's life depends on it.
Wise words. I was researching a six day split routine after doing full body for 6 months now. Olympic lifting, like clean and jerks freak me out. I feel like im pulverising my body doing moves like that regularly, and when i used to tell my coach "i have pain", he'd say "get used to it, because you'll be in pain everyday." That's when i left crossfit, because that is not how to treat one's body. I know that muscle growth is literally inflammation, but inflammation is also the source of all illness, so I listen to my body. I incorporate yoga practises/principles into my strength training to achieve balance and minimize inflammation. My body is slim, but muscular, and i think ill continue with a full body routine and focus on progressive overload and diet to gain mass.
@@analogcrunch4716 Do heavy light Medium 4 times a week. day 1: heavy squat, day 2: heavy DL and light squat, day 3: medium squat, day 4: medium and light DL.
Wow! This is so confirming! I love this video because I have been doing full body workouts 3 times a week for years and it continue to be my preferred approach. M-W-F I go to the gym and do a full body workout, spending approx. 40 minutes on upper body and 20 minutes on lower body exercises. Sun-Tues-Thurs, I try to get some running/cardio in for about 20 minutes, and Saturday is my off day.
True let's say u have a party event or work function or some get together or anything at leastwholebody training has less sons so u don't have soreness at the event
This is a large part of what has allowed me the opportunity for success in my training ut has changed leaps and bounds in the last 6 months VS the previous 8.5 years. 🤯
ABSOLUTELY Love this! I been doing split for years as I was accustomed to the culture of the gym . They all do splits at the gym. 3 weeks ago I was recommended to do full body. I been on it every since and it just makes sense to work on full body each day. I kid you not my pull ups have improved dramatically as I do them each day work out along with full body and I see more definition popping out fast. Everything has improved! I'll never go back to split. Man I have been wrong all these years. If you think about it , a guy that can push himself on a wheelchair everyday and is active. Look at his arms and wonder why they are so ripped. His arms won't be that ripped if he's only pushing his self once a week for the whole day. It's something they have to do every day if not then frequently.
For those reading, a great way to approach full body is the following- you have vertical pull/push movements (for lats width and shoulders) then horizontal push/pull movements (for back thickness and chest). Get one of each of these and super set them. Ex. After legs (squats), you can do supersets of shoulder presses and Pullups (both verticle, 1 push 1 pull) for three sets, then horizontal of incline bench and tbar rows (or cable pulls, both are horizontal movements). Finally, finish with a tricep/bicep superset. It works really well for me.
@@David-l9o5g True. If you’re at a corporate gym (like i currently am), or attend during peak hours, supersets are not ideal. I also wouldn’t recommend it if you want to gain a lot of strength since significant rest periods help. Still, it’s very time efficient if you’re able to do it.
I fell into the split workout culture for sure! this is my first year being super consistent and I made great gains. I love hitting the gym 5 days a week but after watching your videos, I'm going to try the full body 3 days a week. It will be an adjustment but I am excited to see the results! I didn't even realize that my lack of good sleep, those "off days" where I felt weak and the lack of energy all potentially came from overtraining. So I am also looking forward to extra recovery days!
@@Bigfrosting I bought two of their programs and have seen the best results!! Going to do anabolic again and the rest of the RBG bundle. I feel SO much stronger and my lifts feel amazing
I changed my routine about a month and a half ago after reading Sal's blog, best thing ever. It makes total sense as in the past if I wanted to work on my back or shoulders more, I would try to hit them more often during the week. Great tip, thanks!
I've watched a few videos on this subject, and wondered what you thought about a split of: chest/back; legs/tris; shoulders/bis; rinse, repeat. 2-3 exercises, super-setted, per bodypart. 1-1.25 hr workouts on avg. Full body done 2x per week. I did full body for a summer as part of a group, and it was pretty awesome. For working out on my own, I prefer this 3-day split. I've never measured my results empirically though, so I can't say definitely which is better.
I think it's important to listen to your body and do what feels best for you. I started off with Stronglifts 5x5, and moved on to a PPL program. Eventually I progressed to a five day split as I wanted to bring up some weak areas and focus on more accessory muscles.
Great video, got it late but man I can't wait to get my new routing going. I too noticed how better I felt after spreading my sets in a week rather than in one day. Thanks for the knowledge
Full body based on primal movements -squat, push, pull, hinge, lunge, carry for 3 days. And light accessories, core, cardio and stretching on the rest days.
If you like going to the gym every day then variety is key. Couple weeks doing full body, couple weeks bro splits. So many different exercises and ways to train, if you get educated you’ll never get bored.
Mike Mentzer's 'Consolidation' routine has worked wonders to build strength and size for 'hard gainers' that hit a plateau. He advocated just 3 exercises (Squat, Underhanded pulldowns, Chest press) ONE set to failure (6-10reps) every FOUR days. His methodology was 1) Stimulate muscles 2) Recovery (systemic) 3) Growth. Many trainees often don't give enough time to lapse for overall systemic body recovery and thereby forfeit the muscle growth. Adequate rest and nutrition is key to the process.
What do you mean by “sets”? Are you saying the 21 sets are 21 different exercises or is it like 7 exercises done in 3 sets each and should be split into one set 3 times a week?
Make a new video when Brad's new study comes out 'cause now it seems like more volume in one session is superior for hypertrophy and frequency only plays a small role in it. When it comes to flexibility/mobility and strength it's kinda different but for hypertrophy study has shown nos what bodybuilders have known for decades.
This is IMHO the best way to get big without steroids. full body MWF. The split works when on the roids. Which is why the magazines pushed the split for the last 40 years and natural guys killed themselves splitting without significant gains.
If you lift every other day or less, or you are a relative beginner, you should lift full body most of the time. But I firmly believe you need to train the same muscles 1 day a week for a while before going to 2 days a week before going to 3 days a week before going to every other day, and then 3 days a week might be ideal, or 2 days a week for some body parts, but you should vary from 1 day a week to 3-6 days a week. So if you lift more than every other day and lift at least 4-6 hours a week, then you need to mainly do a 2-day split most of the time, but if you lift less than 4 days a week, or less than 4 hours a week, you should do full body most if the time, but taking total weekly volume as a given, it’s good and often necessary for continuous growth to go for more frequency sometimes and for less frequency more sets per workout some of the time around that 3 day a week full body or 4-7 days a week 2-day split ideal.
Imo the only thing that really matters is progressive overload: If you can add 5lbs to the bar per week and make gains for 5yrs, youre perfect! Its probably different for different people but there is nothing wrong with body part splits especially if you do a compound movement on each day; essentially you are hitting everything twice or more every week: mon: DLs n back, tue: Bench n chest, wed: off, thu: Squats n legs, fri: Standing military n Weighted dips n arms. Sometimes full body can burn you out and leave you with lagging areas because well you might only be doing 3 sets of 10 squats n 3 sets of 10 DLs n 3 sets of 10 bench n 3 sets of 10 pull-ups n 3 sets of 10 shrugs ect. all on the same day lol. Truth is that almost any routine can work if you just pick a set of reps n sets and add 5lbs to each exercise each workout. Buy some notebooks and start logging!
My favorite lift is a Power Clean into a Push Press. However, I did really good changing my body and diabetes with a super set of bench press to squat for 4 sets. What are your thoughts about split?
Switch between a and b 3-4 times a week A Squat 3x5 Bench Pres 3x5 Pull Ups 3x5 Romanian Deadlift og Hip Thrust 3x8-12 DB shoulder pres 3x8-12 One Arm Rows 3x8-12 B Deadlift 3x5 Military Pres 3x5 Chest Supported Rows 3x5 Lounges 3x8-12 DB Bench Pres 3x8-12 Lat Pull Downs 3x8-12
Hi guys. When ur doing a full-body workout are you using lighter weight and higher reps? Are you doing a circuit style workout when doing a full body workout? Or are you resting a minute or two between sets? Thanks!
Full body is the way to go, don't isolate until you have developed overall mass from full body. Because then you will see which muscle lags behind, you won't know this until you grow all over from compound exercises. Best workout 3 days a week, deadlift or pullups, bench and squat. Each workout of the week can have variations, like Monday bench will be dumbells instead, and Fridays bench will be incline. Then vary each progression for each day, Monday is increase load, wed is increase sets, Friday is decrease rest period as progression. There's a lot you can do despite having "less" exercises.
...what about cardio like twice a week on the off days? What type would you recommend...high intensiry or steady state? My goal is to get more muscular size but still be cardiovascular proficiency. Thank you.
My favorite is standing barbell curls, bench press, pullup (as full ROM as you can, as many reps as you can, with as wide grip as you can), standing military press, low bar squats. The curls, pullups, military press and squats should work the abs enough. And the bench and military press should work triceps enough. So only those 5 exercises are needed. But if you can't add weight to pullup or you arent happy with your pullup ROM or reps, then just do bent over barbell rows. You can even alternate different exercises each workout depending on what you want to train, for example bent over rows will work the traps better and pullup will work the lats better. And if side delts are lacking too much then you can swap military press for lateral raises. Just look up a whole bunch of exercises used by older bodybuilders like Arnold, Reg Park, Steve Reeves, Leroy Colbert and even Eugen Sandow.
Use periodization system. My plan is following. One macrocycle is 9 days long where you train every second day. You do 3 cycles of sets of 12 reps. Amount of sets depends of your ability to recover. i.e i can do only 3 sets of squats if i want to recover for my next workout 2 days later but i can do benchpress 6 sets per workout and still recover. Keep exercises same for that 3 weeks period. Change for your next 3 weeks period if you like, but keep same exercises only max 6 weeks. Use same weights for exercises through one macrocycle and increase for your next macrocycle. Next 3 cycles do sets of 8 reps. After that 3 cycles is gone do deload cycle if you are feeling tired. Do 2/3 of your sets with 60% of your workloads for each exercise. Next 3 cycles do sets of 5 reps for your heavy compound lifts. Accessory movement are done for 8-12 rep ranges. Next 3 cycles do sets of 3 reps for your heavy compound lifts. Accessory movement are done for 8-12 rep ranges. After that you are done your mesocycle and you start over from your first macrocycle. Do deload before starting from beginning. This is simple linear progressive plan for full body workout. First 6 cycles are hypertrophy where you gain most of your muscle mass and next 6 cycles are your strenght phase. Exercise list: Benchpress Squat Overhead press Deadlift Lateral pulldown Barbell curl Tricep exercise of your liking Side laterall rises Rear delt rises Calf rises Ab exercise of your liking
Full body was way better for me by far I would do like heavy bench Monday incline Wednesday and chest flies Friday and did that format for my whole body
Hi all, if it is 20 sets per body part each week across a 3 day workout week, how many exercises of each body part do you do including the main compound lifts?
What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts:) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
Guys I go to the gym 3days a week and I do full body work out all 3 days a weeks. I never concentrate on just one body..Is this good? Its hard for me to remember or if I can only go 2 to 3 days a week I would prefer to do a little bit of everything...
Correct me if I'm wrong cuz I'm a beginner when it comes to gym. So, they're saying that it's better to workout 3 times a week full body (chest,back,arms,shoulders,legs) for example 4 sets for each rather than spliting workouts like doing chest workouts per week ?!
When I searched for this last year, this video never showed up. This is a very good video and I wish I had seen it. BUT….to me, this actually points to upper lower split, especially if you are trying to maximize the muscle building fat loss goals. Wrong?
The gold standard used to be (that I was taught) to find the maximum weight you can complete one set with and then base those reps and sets off of 80% (of max). Is that inferior as well? How does one find out what intensity to use? What about using Time Under Tension technique? Does that amplify or modify full body training? How does training differ for women (esp over 40) if at all? Thankyou😊
I practice Taekwondo Tuesdays and Thursdays; this martial arts involves a lot of kicking more than punching, hip mobility and dynamic/lateral movements. Should I avoid training legs at the gym Monday, Wednesday and Fridays and just do Push and Pull training or go light with leg training those days? I really wanted to develop power in my kicks so not sure if it's best to condition this at the gym.
One thing you failed to mention is that we know the body adapts to whatever form of exercise you do, so you would have to change the type of running you do as well as in previous video you mention changing reps when weight training so that you "fool" your muscles. You have to do different types of running so your body doesn't adapt. That's where steady, interval, tempo and hills should be a part of the running workout.
Guys need help. I've been training for 5 years and I didn't change much! I eat healthy. I hired a coach for two months and I still don't know what's wrong. I'm thin with a belly. What should I do?
Read Beyond Brawn it’s a great book , do 2 Full Body workouts a week walk and core exercises 2-3 times on off days. Also eat in a slight calorie surplus about 200 calories a day when you feel tired complete rest days listen to your body
As a female I like the so called “finishers” like cable abductions etc. I get what you’re saying though. Just need to digest the info here on paper I guess. Any feedback would be great thanks!
Cables don't have to be a "finishers" type of exercise. In fact the way the shoulder joint works with its insertion and attachment involving the pectoral muscles, its a superior movement. That is if you have a machine you can adjust to your size. Jusr as an example: each hand grips the handle at the width the same as one would a barbell or dumbell pressing fully up. The advantage is bringing the handles in as you come into full extended position as would/can be done with dumbells (impossible with barbell). The added advantage over dumbells is when the adduction occurs the cables still resist outward. In doing a dumbell press all the weight transfers to the shoulder joint. Standard barbell press while being a compound movement hit more front delts shoulders and delts. Cable when done as described, while also hitting the muscles aforementioned, emphysizes pecs and their full range of motion. A cable flies are an isolation "finishers" exercise as defined by your execution of form.
One question fellas, If you do a fullbody workout do you include cardio in it as well? As I'm trying to lower my bodyfat% I'm looking to include some cardio, but I've been told not to hit the treadmill after doing some leg exercises like squats. Obviously, you gotta hit the legs in full body workouts so how do I work around this?
DB. if you want to do some treadmill work after full body lifting, do some LISS cardio. that means to go at a steady pace at a low intensity like a light jog or a walk. go at a slow pace and gradually increase speed until you feel you can find a nice rate that you are feeling a nice brisk place but not too intense. you could also do some cardio that has less impact on your joints like cycling or elliptical, which can be easier on your legs. also, you could just do cardio on a separate day if you feel you are concerned about doing treadmill after lifting.
ive heard that you shouldnt do mass exercises and cardio on the same day as your body wont prioritize to adapt to as much i could be wrong but assuming im right this means you should do cardio on your off days and cardio doesnt have to be on a tread mill if can be running in a forest etc
From What I gathered from RUclips fitness enthusiasts; dolce, Scott etc. They propose to do full body work outs to burn out majority of glycogen storage in the muscles(what the muscle uses for fuel for lifting) so when you smash hiit after your work out your body switch from glycogen, when it runs out, to primarily fat as a fuel source. And it's been working great for me. However on off days when doms hits you like a brick wall, do some liss or jump rope. To keep the after burn going. Keep in mind if your nutrition isn't in order you will be wasting your time!
One of the benefits of full body training is it's added fat burning benefits too.You burn more calories doing full body as opposed to splits.For some, myself included it keeps you fairly lean without the cardio.Alot of the old school bodybuilders like Colbert,Ross,Reeves who did full body before steroids did hardly any cardio and we're in great shape
Daniel Thomas to me,this seems as a very minimalist program which will definitely yield results in the long run but be sure to get creative with your staple exercise's variations,combined with varied rep-ranges. Maybe some form of vertical pull would be beneficial,although mostly for aesthetics. Good luck!
Daniel Thomas it is fine to do those exercises in a full body program, though it doesn't hurt to add a few accessory workouts. for instance, adding some bent over rows or Romanian deadlift and curls once in a while can help address some weak points and add some variety to the progam.
Those four exercise are the core of fullbody workout. Ad in lateral pulldowns, barbell curls, side lateral raises, calf rises and some ab workout and you are good to go.
I am lost in all these tips and everybody tells me there way is the only way . I do beleave in full body building in the gym . For this is how our body is made .
I have one simple question....how come not one pro bodybuilder or top amateur bodybuilder does full body? I'm just curious...I've been training to failure for probably my entire adult life, so it would be very difficult to stop. I normally train the dorian yates way...you saying this way is better than that? Now, before you say "well, they all do steroids" that's why they don't do full body...but that makes no sense...a pro lifter is going to do whatever works the absolute best...whether you're on steroids or not. I'm not natural myself, so i'm debating whether to try a more frequent style...Im also one to over train very easy, it seems....
I do full body workout everyday for 6 days a week. With moderate Weights I feel ausum. I take 8-9 hours of sleep. Please guide me if I am doing anything wrong
Fuck yea that's what I'm saying I look around and asked questions on what ways huge people trained and others and boom all the huge guys trained the bro split way just like in this video these guys are preaching this full body shit and how big are they???? Um yea look on RUclips and see for urself all these guys saying how full body is best well how come they are not huge omg dam gullible people believe anything I been lifting for 20 years i tryed full body was awesome at first but then 2 months later I was getting smaller no good pumps and switched back to bro splits and got bigger this new generation shit is driving people away from the old school way of lifting that actually works look at old school body builders and see how they trained look at these skinny guys who say fucking full body is best best for what not getting huge and not for Mass wake up people use your own brains stop looking for bullshit science and study's ask the people with real life experience get real bro splits has always made me the biggest I been you never see bodybuilders doing full body before contest why is this um cuz it's not optimal duh and all the biggest guys I know personally do bro splits do some brain work and look around actually and instead of looking for study's and bullshit science instead try shit and note results do the work actually good luck
im really late on this. i understand the video and explanation. but when it comes to full body. i know adding accessory work is needed but how frequent though? also is heavy necessary? like 5x5? or just keep it light like 5x8-10? its quite taxing especially if its compound movements. well for me of course lol. any advice or idea as to what i should do would help. just looking for guidance to make a routine.
This is what I do. A-B type routine Work out A X3 squats X3 bench press X3 rows X3 scull crushes X3 calf raises Work out B X3 rdl X3 pull ups X3 shoulder press X3 bicep curls X3 abs
Alright let me clarify something before I try this (so its clear for me). If I hit my chest and triceps twice a week normally which would total 40 sets (yes I am a 20 set guy). All I have to do is split those sets into 3 workouts instead or do 20 sets in 3 workouts? Also what happens when i can only manage 3 workouts in 2 weeks (due to my 12 hour work shifts)
@@gregpettis1113 oh gosh this is old. But by 20 sets I meant 12 chest focussed, 4 shoulder focussed and 4 tricep focussed. Not literally 20 sets of chest.
What about push,pull 6 days a week only one exercise per body each day with 3 sets? Which comes down to 9 sets for muscle group per week! Seems pretty legit! I just started it today
Full body is top tier man. 3-4 days a week and cardio on off days has worked wonders for me. My body feels so challeneged on full body.
I started lifting 44 years ago. Monday,Wednesday and Friday. I did progressive overloads on each lift. One easy day, one medium/harder day and one hard day. Monday was always my hard day, Wednesday easy day and Friday medium/harder.I always did as many compound lifts as possible. When I was young I figured out if you could lift a weight from the ground and then overhead, I got stronger. Bench press, curls and triceps were not as important to me. I supplemented my lifting with variety of pushups styles, pull ups and dips, and rope climbing.. In the summers I moved furniture.When you move furniture 10 hours a day , you don't need to lift weights. Each September I always came back to the weights stronger than the 2.5 months before.
I know the split body part routines and muscle confusion are all the rage today..But give me my three times a week lifting. I listen to his my body feels. Today I was too tired, so I skipped my Concept2Erg rowing workout. Complete rest.
I do like your Stick Mobility product. Has a great stretch,mobility and some strength pre and post workout benefit. The connectivity component to entire body is great.
I tell my oldest son (30 years old and also a cop) - if you can lift a sandbag filled with your body weight from the ground and pressed it overhead and then return it to the ground with control - you have real power.
Train like your partner's life depends on it.
thank you, your comment inspires me
Whoa... that;s intense. "Train like your partner's life depends on it." And real. I;m just trying to be able to lift my 35 lbs daughter for now.
Get them gains, papa!
Literally one of the best comments I've seen on RUclips
Wise words. I was researching a six day split routine after doing full body for 6 months now. Olympic lifting, like clean and jerks freak me out. I feel like im pulverising my body doing moves like that regularly, and when i used to tell my coach "i have pain", he'd say "get used to it, because you'll be in pain everyday." That's when i left crossfit, because that is not how to treat one's body. I know that muscle growth is literally inflammation, but inflammation is also the source of all illness, so I listen to my body. I incorporate yoga practises/principles into my strength training to achieve balance and minimize inflammation. My body is slim, but muscular, and i think ill continue with a full body routine and focus on progressive overload and diet to gain mass.
I started doing full body routines years ago and now i have xray vision.
S V: yeah, but can you leap tall buildings with a single bound, yet? That’s the question.
@@gregshock Only achievable if you do a full body workout 8 days a week.
Full Body is best squat 3 times a week and deadlift 3 times a week got me stronger then squatting and deadlifting once a week !
Have you tried 1 set per exercise (total of 5 exercises per workout, full body workout) 5 days per week?
Idisagree, how in the world do you program that properly? Deadlifts and squat 3x a week?
analog crunch by lowering the load so you can handle 3x a week.
What about 7 days a week 3 sets? Or 3 times a day, 1 set for 7 days.
@@analogcrunch4716 Do heavy light Medium 4 times a week. day 1: heavy squat, day 2: heavy DL and light squat, day 3: medium squat, day 4: medium and light DL.
Wow! This is so confirming! I love this video because I have been doing full body workouts 3 times a week for years and it continue to be my preferred approach. M-W-F I go to the gym and do a full body workout, spending approx. 40 minutes on upper body and 20 minutes on lower body exercises. Sun-Tues-Thurs, I try to get some running/cardio in for about 20 minutes, and Saturday is my off day.
True.since I switched to full body, I got a bit bigger, stronger on the main lifts and the best part of it is less doms.
doms?
True let's say u have a party event or work function or some get together or anything at leastwholebody training has less sons so u don't have soreness at the event
@@nvmffs delayed onset muscle soreness
May you pls list your workout plan in order? Meaning, what body parts do you prioritize, and do you execute compound workouts only?
I follow several trainers! What I like about your podcast is the communication among all the trainers!
This is a large part of what has allowed me the opportunity for success in my training ut has changed leaps and bounds in the last 6 months VS the previous 8.5 years. 🤯
ABSOLUTELY Love this! I been doing split for years as I was accustomed to the culture of the gym . They all do splits at the gym. 3 weeks ago I was recommended to do full body. I been on it every since and it just makes sense to work on full body each day. I kid you not my pull ups have improved dramatically as I do them each day work out along with full body and I see more definition popping out fast. Everything has improved! I'll never go back to split. Man I have been wrong all these years.
If you think about it , a guy that can push himself on a wheelchair everyday and is active. Look at his arms and wonder why they are so ripped. His arms won't be that ripped if he's only pushing his self once a week for the whole day. It's something they have to do every day if not then frequently.
Filipino!!!!!!!!!!!!!
For those reading, a great way to approach full body is the following- you have vertical pull/push movements (for lats width and shoulders) then horizontal push/pull movements (for back thickness and chest). Get one of each of these and super set them. Ex. After legs (squats), you can do supersets of shoulder presses and Pullups (both verticle, 1 push 1 pull) for three sets, then horizontal of incline bench and tbar rows (or cable pulls, both are horizontal movements). Finally, finish with a tricep/bicep superset. It works really well for me.
No deadlifts?
Superset is not always a good option when your gym is full.
@@David-l9o5g True. If you’re at a corporate gym (like i currently am), or attend during peak hours, supersets are not ideal. I also wouldn’t recommend it if you want to gain a lot of strength since significant rest periods help. Still, it’s very time efficient if you’re able to do it.
Heard Sal talk about this on a podcast with Ben Greenfield. This modality is my go-to now.
I fell into the split workout culture for sure! this is my first year being super consistent and I made great gains. I love hitting the gym 5 days a week but after watching your videos, I'm going to try the full body 3 days a week. It will be an adjustment but I am excited to see the results! I didn't even realize that my lack of good sleep, those "off days" where I felt weak and the lack of energy all potentially came from overtraining. So I am also looking forward to extra recovery days!
How did it go? Good results?
@@Bigfrosting I bought two of their programs and have seen the best results!! Going to do anabolic again and the rest of the RBG bundle. I feel SO much stronger and my lifts feel amazing
Amen.
I changed my routine about a month and a half ago after reading Sal's blog, best thing ever. It makes total sense as in the past if I wanted to work on my back or shoulders more, I would try to hit them more often during the week. Great tip, thanks!
Gabriel Contreras can you share the blog post you seen. Thank you man
I've watched a few videos on this subject, and wondered what you thought about a split of: chest/back; legs/tris; shoulders/bis; rinse, repeat. 2-3 exercises, super-setted, per bodypart. 1-1.25 hr workouts on avg. Full body done 2x per week. I did full body for a summer as part of a group, and it was pretty awesome. For working out on my own, I prefer this 3-day split. I've never measured my results empirically though, so I can't say definitely which is better.
love this - that guys hands are huge wow
I think it's important to listen to your body and do what feels best for you. I started off with Stronglifts 5x5, and moved on to a PPL program. Eventually I progressed to a five day split as I wanted to bring up some weak areas and focus on more accessory muscles.
Crazy watching these videos compared to the videos they make now! Like night and day but still super informative and still love ‘em.
Love the videos guys. Thank you for providing good solid content and keeping it under/around 10min. Fantastic!
Gonna give it a try thank you guys!
Sal and Adam are both very informative. This video should have at least 100k views. I hope these videos catch on as they are really fantastic.
Awesome!!! So glad I just watched this! I was literally just wondering if I should switch to full body! Thank you guys!
Answered exactly what I wanted to no, splitting the full body with different exercises, big ups
Great information guys. Thanks for sharing.
Great video, got it late but man I can't wait to get my new routing going. I too noticed how better I felt after spreading my sets in a week rather than in one day. Thanks for the knowledge
Full body based on primal movements -squat, push, pull, hinge, lunge, carry for 3 days. And light accessories, core, cardio and stretching on the rest days.
❤❤❤thanks guys, learning a lot from you!
Our pleasure!
Steve Reeves. John Grimek. Reg Park. Those dudes knew what they were doing.
If you like going to the gym every day then variety is key. Couple weeks doing full body, couple weeks bro splits. So many different exercises and ways to train, if you get educated you’ll never get bored.
I actually so both. I do 2 full body and 1 upper, 1 lower. It helps with variety. I have ADHD so it I like the change
Sals got some fuckin guns
I agree for people in their 20s and thirties but when you hit your 50s I find hitting each body part once per week is much easier on my joints.
If you train without supps this is the best routine great vid respect from Australia
My second week doing full body 3X a week I’m loving it so far probably will never go back to bro splits
How is ur progress... Now..?
@@flack4151 good I’m feeling strong
Mike Mentzer's 'Consolidation' routine has worked wonders to build strength and size for 'hard gainers' that hit a plateau. He advocated just 3 exercises (Squat, Underhanded pulldowns, Chest press) ONE set to failure (6-10reps) every FOUR days. His methodology was 1) Stimulate muscles 2) Recovery (systemic) 3) Growth. Many trainees often don't give enough time to lapse for overall systemic body recovery and thereby forfeit the muscle growth. Adequate rest and nutrition is key to the process.
Great video mind pump 👌
What do you mean by “sets”? Are you saying the 21 sets are 21 different exercises or is it like 7 exercises done in 3 sets each and should be split into one set 3 times a week?
So it's 2 workouts per body part 3 times a week?
Make a new video when Brad's new study comes out 'cause now it seems like more volume in one session is superior for hypertrophy and frequency only plays a small role in it. When it comes to flexibility/mobility and strength it's kinda different but for hypertrophy study has shown nos what bodybuilders have known for decades.
yeah
I can't wait to change it up! Thanks guys!
Dammit I love your content. Stumbled on it somehow and now drinking it all up.
This is IMHO the best way to get big without steroids. full body MWF. The split works when on the roids. Which is why the magazines pushed the split for the last 40 years and natural guys killed themselves splitting without significant gains.
Yes that's true.
What about sarms?
This. Ive been doing splits for 4 years. I got bigger though but not magazine level big, cause im not on roids.
WRRROOOONNNGG
If you lift every other day or less, or you are a relative beginner, you should lift full body most of the time. But I firmly believe you need to train the same muscles 1 day a week for a while before going to 2 days a week before going to 3 days a week before going to every other day, and then 3 days a week might be ideal, or 2 days a week for some body parts, but you should vary from 1 day a week to 3-6 days a week. So if you lift more than every other day and lift at least 4-6 hours a week, then you need to mainly do a 2-day split most of the time, but if you lift less than 4 days a week, or less than 4 hours a week, you should do full body most if the time, but taking total weekly volume as a given, it’s good and often necessary for continuous growth to go for more frequency sometimes and for less frequency more sets per workout some of the time around that 3 day a week full body or 4-7 days a week 2-day split ideal.
Imo the only thing that really matters is progressive overload: If you can add 5lbs to the bar per week and make gains for 5yrs, youre perfect! Its probably different for different people but there is nothing wrong with body part splits especially if you do a compound movement on each day; essentially you are hitting everything twice or more every week: mon: DLs n back, tue: Bench n chest, wed: off, thu: Squats n legs, fri: Standing military n Weighted dips n arms. Sometimes full body can burn you out and leave you with lagging areas because well you might only be doing 3 sets of 10 squats n 3 sets of 10 DLs n 3 sets of 10 bench n 3 sets of 10 pull-ups n 3 sets of 10 shrugs ect. all on the same day lol. Truth is that almost any routine can work if you just pick a set of reps n sets and add 5lbs to each exercise each workout. Buy some notebooks and start logging!
Can u post your routine please? (Sets and exercises)
My favorite lift is a Power Clean into a Push Press. However, I did really good changing my body and diabetes with a super set of bench press to squat for 4 sets. What are your thoughts about split?
So i can do curls 3 times a week? I love you mindpump
I’m at 43 year old who has done 5x5 then bro splits for years. This is new to me. Can anyone send me a link so a sample weekly workout?
Switch between a and b 3-4 times a week
A
Squat 3x5
Bench Pres 3x5
Pull Ups 3x5
Romanian Deadlift og Hip Thrust 3x8-12
DB shoulder pres 3x8-12
One Arm Rows 3x8-12
B
Deadlift 3x5
Military Pres 3x5
Chest Supported Rows 3x5
Lounges 3x8-12
DB Bench Pres 3x8-12
Lat Pull Downs 3x8-12
What about doing full upper body one day, full lower the next, rest , repeat? Good or bad idea?
Good
Hi guys. When ur doing a full-body workout are you using lighter weight and higher reps? Are you doing a circuit style workout when doing a full body workout? Or are you resting a minute or two between sets? Thanks!
Rest. Never do circuit style. Cycle rep count. Use 3 -4 week periods of rep ranges.
Thanks Adam
Full body one set for each chest exercise? Upper, lower, flys, middle
Full body is the way to go, don't isolate until you have developed overall mass from full body. Because then you will see which muscle lags behind, you won't know this until you grow all over from compound exercises. Best workout 3 days a week, deadlift or pullups, bench and squat. Each workout of the week can have variations, like Monday bench will be dumbells instead, and Fridays bench will be incline. Then vary each progression for each day, Monday is increase load, wed is increase sets, Friday is decrease rest period as progression. There's a lot you can do despite having "less" exercises.
Had the best gains of my life on full body but I think genetics play a huge part in what works best for who but high frequency was the key for me
Full body is best for everyone that's drug free. Dont listen to the droid monkeys that think you need to do 20 sets for chest once a week.
Good points guys, subbed.
...what about cardio like twice a week on the off days? What type would you recommend...high intensiry or steady state? My goal is to get more muscular size but still be cardiovascular proficiency. Thank you.
Since full body is the conclusion... what exercises/lifts should be done?
u got to choose ur exercices depending on ur training philosophy ;)
My favorite is standing barbell curls, bench press, pullup (as full ROM as you can, as many reps as you can, with as wide grip as you can), standing military press, low bar squats.
The curls, pullups, military press and squats should work the abs enough. And the bench and military press should work triceps enough. So only those 5 exercises are needed. But if you can't add weight to pullup or you arent happy with your pullup ROM or reps, then just do bent over barbell rows.
You can even alternate different exercises each workout depending on what you want to train, for example bent over rows will work the traps better and pullup will work the lats better. And if side delts are lacking too much then you can swap military press for lateral raises. Just look up a whole bunch of exercises used by older bodybuilders like Arnold, Reg Park, Steve Reeves, Leroy Colbert and even Eugen Sandow.
Pull ups and deadlifts boy work that body mm
Do more compound exercises than isolated exercises
@@rebelllionlad8049 right... And body type
So what if you wanted to do full body 5 days a week? Would you have to decrease the intensity or is it best just to 3 days moderate intensity?
the podcast version of these discussions are so much better - obviously :P
Can you give a good full body workout plan??
Use periodization system. My plan is following.
One macrocycle is 9 days long where you train every second day.
You do 3 cycles of sets of 12 reps. Amount of sets depends of your ability to recover. i.e i can do only 3 sets of squats if i want to recover for my next workout 2 days later but i can do benchpress 6 sets per workout and still recover. Keep exercises same for that 3 weeks period. Change for your next 3 weeks period if you like, but keep same exercises only max 6 weeks. Use same weights for exercises through one macrocycle and increase for your next macrocycle.
Next 3 cycles do sets of 8 reps. After that 3 cycles is gone do deload cycle if you are feeling tired. Do 2/3 of your sets with 60% of your workloads for each exercise.
Next 3 cycles do sets of 5 reps for your heavy compound lifts. Accessory movement are done for 8-12 rep ranges.
Next 3 cycles do sets of 3 reps for your heavy compound lifts. Accessory movement are done for 8-12 rep ranges.
After that you are done your mesocycle and you start over from your first macrocycle. Do deload before starting from beginning.
This is simple linear progressive plan for full body workout. First 6 cycles are hypertrophy where you gain most of your muscle mass and next 6 cycles are your strenght phase.
Exercise list:
Benchpress
Squat
Overhead press
Deadlift
Lateral pulldown
Barbell curl
Tricep exercise of your liking
Side laterall rises
Rear delt rises
Calf rises
Ab exercise of your liking
I been working with a trainer 5 months now.... Mon Wen Fri.... A variation of the full body workout...
You recommend doing 7 sets 3 days a week. How many reps? Does that mean go heavier with fewer reps?
Full body was way better for me by far I would do like heavy bench Monday incline Wednesday and chest flies Friday and did that format for my whole body
Hi all, if it is 20 sets per body part each week across a 3 day workout week, how many exercises of each body part do you do including the main compound lifts?
What about doing 3 full body workouts every other day m, w and f and T and TH do HITT workout for about 20-30 min? Will that be too much or should I do just one day of hitt a week and on off days do low intensity cardio? I love doing hitt workouts:) they are fun. Iam 5'8 about 180lbs muscular with some body fat. I was told to rest in between full-body workouts since body needs to recover?
I agree if not full body then 2 day split
Guys I go to the gym 3days a week and I do full body work out all 3 days a weeks. I never concentrate on just one body..Is this good? Its hard for me to remember or if I can only go 2 to 3 days a week I would prefer to do a little bit of everything...
Brendan Schaub finally got shredded
Correct me if I'm wrong cuz I'm a beginner when it comes to gym. So, they're saying that it's better to workout 3 times a week full body (chest,back,arms,shoulders,legs) for example 4 sets for each rather than spliting workouts like doing chest workouts per week ?!
When I searched for this last year, this video never showed up. This is a very good video and I wish I had seen it. BUT….to me, this actually points to upper lower split, especially if you are trying to maximize the muscle building fat loss goals. Wrong?
so stop the set shy of failure by around 2 reps? is this to help recovery
Ok this vid was all over the place lol please make one that is coherent 😝
Which maps program is the full body workout?
You mentioned that you have a maps program designed for full body workouts. I'm not really sure which one that would be.
Raul Ortega maps Anabolic
The gold standard used to be (that I was taught) to find the maximum weight you can complete one set with and then base those reps and sets off of 80% (of max). Is that inferior as well?
How does one find out what intensity to use?
What about using Time Under Tension technique? Does that amplify or modify full body training?
How does training differ for women (esp over 40) if at all?
Thankyou😊
aliasgirl9
Nobody bothers with one rep max
I practice Taekwondo Tuesdays and Thursdays; this martial arts involves a lot of kicking more than punching, hip mobility and dynamic/lateral movements.
Should I avoid training legs at the gym Monday, Wednesday and Fridays and just do Push and Pull training or go light with leg training those days? I really wanted to develop power in my kicks so not sure if it's best to condition this at the gym.
curious to know also
One thing you failed to mention is that we know the body adapts to whatever form of exercise you do, so you would have to change the type of running you do as well as in previous video you mention changing reps when weight training so that you "fool" your muscles. You have to do different types of running so your body doesn't adapt. That's where steady, interval, tempo and hills should be a part of the running workout.
So would this be the same with bands or bodyweight workout or calisthenics this gets very confusing
I would say so
Ok thanks
If doing upper lower splits would you just do one exercise for a muscle on upper
Guys need help. I've been training for 5 years and I didn't change much! I eat healthy. I hired a coach for two months and I still don't know what's wrong. I'm thin with a belly. What should I do?
DaN3xtEconomist
do you practice Intermittent Fasting or Ketogenic diet?
Neither
Read Beyond Brawn it’s a great book , do 2 Full Body workouts a week walk and core exercises 2-3 times on off days. Also eat in a slight calorie surplus about 200 calories a day when you feel tired complete rest days listen to your body
So it's one exercise per muscle group or two?
Hector A one
I do the same thing however I have one day for small muscle groups like biceps triceps shoulders and traps, anyone else do something similar?
As a female I like the so called “finishers” like cable abductions etc. I get what you’re saying though. Just need to digest the info here on paper I guess. Any feedback would be great thanks!
Cables don't have to be a "finishers" type of exercise.
In fact the way the shoulder joint works with its insertion and attachment involving the pectoral muscles, its a superior movement. That is if you have a machine you can adjust to your size.
Jusr as an example: each hand grips the handle at the width the same as one would a barbell or dumbell pressing fully up.
The advantage is bringing the handles in as you come into full extended position as would/can be done with dumbells (impossible with barbell). The added advantage over dumbells is when the adduction occurs the cables still resist outward. In doing a dumbell press all the weight transfers to the shoulder joint.
Standard barbell press while being a compound movement hit more front delts shoulders and delts.
Cable when done as described, while also hitting the muscles aforementioned, emphysizes pecs and their full range of motion.
A cable flies are an isolation "finishers" exercise as defined by your execution of form.
Damn sorry for all the typos. Hope you got what i was trying articulate. Lol
What about upper body and lower splits?? Are they ok? So usually 3 upper body sessions a week and 2-3 lower body sessions!
That’s too many workouts a week you only need 2-3 Full Body workouts to get great results, remember less is more when you’re a natural.
If I am able to hit muscle groups twice a week on body splits. Is that necessarily inferior?
One question fellas,
If you do a fullbody workout do you include cardio in it as well? As I'm trying to lower my bodyfat% I'm looking to include some cardio, but I've been told not to hit the treadmill after doing some leg exercises like squats. Obviously, you gotta hit the legs in full body workouts so how do I work around this?
DB. if you want to do some treadmill work after full body lifting, do some LISS cardio. that means to go at a steady pace at a low intensity like a light jog or a walk. go at a slow pace and gradually increase speed until you feel you can find a nice rate that you are feeling a nice brisk place but not too intense. you could also do some cardio that has less impact on your joints like cycling or elliptical, which can be easier on your legs. also, you could just do cardio on a separate day if you feel you are concerned about doing treadmill after lifting.
Ah right! Thank you man
ive heard that you shouldnt do mass exercises and cardio on the same day as your body wont prioritize to adapt to as much i could be wrong but assuming im right this means you should do cardio on your off days and cardio doesnt have to be on a tread mill if can be running in a forest etc
From What I gathered from RUclips fitness enthusiasts; dolce, Scott etc. They propose to do full body work outs to burn out majority of glycogen storage in the muscles(what the muscle uses for fuel for lifting) so when you smash hiit after your work out your body switch from glycogen, when it runs out, to primarily fat as a fuel source. And it's been working great for me. However on off days when doms hits you like a brick wall, do some liss or jump rope. To keep the after burn going. Keep in mind if your nutrition isn't in order you will be wasting your time!
One of the benefits of full body training is it's added fat burning benefits too.You burn more calories doing full body as opposed to splits.For some, myself included it keeps you fairly lean without the cardio.Alot of the old school bodybuilders like Colbert,Ross,Reeves who did full body before steroids did hardly any cardio and we're in great shape
Does doing ONLY bench squat deadlift and OHP work your full body efficiently, or will this lead to any downfalls in results/ strength gains?
Daniel Thomas to me,this seems as a very minimalist program which will definitely yield results in the long run but be sure to get creative with your staple exercise's variations,combined with varied rep-ranges. Maybe some form of vertical pull would be beneficial,although mostly for aesthetics. Good luck!
V.I.K great advice
Daniel Thomas it is fine to do those exercises in a full body program, though it doesn't hurt to add a few accessory workouts. for instance, adding some bent over rows or Romanian deadlift and curls once in a while can help address some weak points and add some variety to the progam.
your upper back will suffer
Those four exercise are the core of fullbody workout. Ad in lateral pulldowns, barbell curls, side lateral raises, calf rises and some ab workout and you are good to go.
Is doing full body 4 days a week too much even if I lower the intensity
What about upper lower splits
What about a upper lower split???
Revolutionary
I am lost in all these tips and everybody tells me there way is the only way . I do beleave in full body building in the gym . For this is how our body is made .
link to research ?
If I did this how long I workout for
can i do Drop sets in full body workouts...?
UmeD ali I’m sure you could find a way to incorporate them intelligently.
@@MindPumpTV . sir should it be same exercise in body workouts. & If i do drop sets sometimes so is it good or not..?
I have one simple question....how come not one pro bodybuilder or top amateur bodybuilder does full body? I'm just curious...I've been training to failure for probably my entire adult life, so it would be very difficult to stop. I normally train the dorian yates way...you saying this way is better than that? Now, before you say "well, they all do steroids" that's why they don't do full body...but that makes no sense...a pro lifter is going to do whatever works the absolute best...whether you're on steroids or not. I'm not natural myself, so i'm debating whether to try a more frequent style...Im also one to over train very easy, it seems....
Pro lifter - natural or not?😂😂😂
They are not natural, I don’t know why people can’t understand that.
@@shawndejohn63 ok, than obviously they have all 3 bad genetics , or even false training
@@paradoks7487 No, they’re trying to win a competition no different than a professional athlete.
sat down lol - very inspirational
I do full body workout everyday for 6 days a week.
With moderate Weights
I feel ausum.
I take 8-9 hours of sleep.
Please guide me if I am doing anything wrong
ashish j do it just 3 times a week give your muscles a break bcuz it need 48 hours to completely heal
U may need to dial it down as full body training takes a lot depending on the volume rep range u follow
Also in terms to goals if u do 3 times a week u can train same muscle 3 times a week 3 days a week
@@draculemihawk4752 48-72. Based on ACE, IIRC.
All the big guys at the gym use bro-splits...can someone point me to some current big guys who do a full body?
Fuck yea that's what I'm saying I look around and asked questions on what ways huge people trained and others and boom all the huge guys trained the bro split way just like in this video these guys are preaching this full body shit and how big are they???? Um yea look on RUclips and see for urself all these guys saying how full body is best well how come they are not huge omg dam gullible people believe anything I been lifting for 20 years i tryed full body was awesome at first but then 2 months later I was getting smaller no good pumps and switched back to bro splits and got bigger this new generation shit is driving people away from the old school way of lifting that actually works look at old school body builders and see how they trained look at these skinny guys who say fucking full body is best best for what not getting huge and not for Mass wake up people use your own brains stop looking for bullshit science and study's ask the people with real life experience get real bro splits has always made me the biggest I been you never see bodybuilders doing full body before contest why is this um cuz it's not optimal duh and all the biggest guys I know personally do bro splits do some brain work and look around actually and instead of looking for study's and bullshit science instead try shit and note results do the work actually good luck
@@MikeJones-pb6cr all the „biggest guys“ and bros are ok roids. ;)
What’s your routine?
@@MikeJones-pb6cr Because they’re on PED’s don’t be fouled, naturals are better off with Full Body workouts.
im really late on this. i understand the video and explanation. but when it comes to full body. i know adding accessory work is needed but how frequent though? also is heavy necessary? like 5x5? or just keep it light like 5x8-10? its quite taxing especially if its compound movements. well for me of course lol. any advice or idea as to what i should do would help. just looking for guidance to make a routine.
This is what I do. A-B type routine
Work out A
X3 squats
X3 bench press
X3 rows
X3 scull crushes
X3 calf raises
Work out B
X3 rdl
X3 pull ups
X3 shoulder press
X3 bicep curls
X3 abs
Thanks alot! This gives me a clear idea on what to program! Really appreciate it
Alright let me clarify something before I try this (so its clear for me). If I hit my chest and triceps twice a week normally which would total 40 sets (yes I am a 20 set guy). All I have to do is split those sets into 3 workouts instead or do 20 sets in 3 workouts? Also what happens when i can only manage 3 workouts in 2 weeks (due to my 12 hour work shifts)
If you're doing 20 sets you're either on gear or there's no intensity
@@gregpettis1113 oh gosh this is old. But by 20 sets I meant 12 chest focussed, 4 shoulder focussed and 4 tricep focussed. Not literally 20 sets of chest.
Guys, by the same token, 80-90% of your viewers will now stop 4 reps short of true muscular failure, rendering their workouts useless
What about push,pull 6 days a week only one exercise per body each day with 3 sets? Which comes down to 9 sets for muscle group per week! Seems pretty legit! I just started it today
Jhonny Ruizz let us know how it goes.
Mind Pump TV do you guys think it’s optimal for a 16 year old Natural ?
Jhonny Ruizz I don’t think a six training sessions a week is a necessity. For a young trainee it may be overkill.
Mind Pump TV it’s really low volume tho
Perhaps too low volume and too hight frequency IMO. I would say you could get away with more work in fewer sessions.