I appreciate you not just merely saying "hey here's my routine" but also laying out the logic behind why it's set up as-is, because evolving as a lifter requires being able to tailor principles to your own individual needs. This is a great example of how to reach a reasonable approach. As you know I've had to tweak my own setup to get the most out of it as I'm still learning my specific needs, even though I might still have plenty of room to improve I'm certainly at a stage where it's not easy LOL
Thanks man, yeah it's always the hope that people can learn from my thought process and share their own. Yeah you're at that stage now, haha but every pound gained will be worth it
The older I get the more volume crushes me. I find a higher intensity to be far more sustainable. I ran the Arnold split for quite some time as well, went back to ppl and missed the arms day and landed on a similar routine to yours. I've never done full body and your last video inspired me, so I'll be trying that starting next month (give a solid 4-6 months). Thanks for the great content.
Those 12 sets per week sound like almost 20 sets per week goddamn. Respect for doing it but at the same time sounds like tons of fun Also usual Fazlifts fare, not being married to volume or intensity, but rather experimenting and finding out for yourself which combinations yields the best results because my man is married to results, not specific ideologies. My sets are always to failure or very close, so if I'm plateauing I usually increase volume. If I'm progressing, no changes made. Recently I've had some of the best training I've had in some time, zero aches and injuries and that feels so amazing.
🎯 Key Takeaways for quick navigation: 00:01 🏋️ *Introduction and Purpose of the Video* - Explanation of the motivation behind discussing the training split. - Promise to provide an explanation of the training split. - Invitation to like, subscribe, and coaching inquiries. 00:44 🔄 *Training Split Overview - Four-Way Split* - Training split is a four-way split, six days a week. - Every body part trained about three times every two weeks. - Explanation of the shift to a less frequent split due to recovery issues with higher frequency. 03:02 🔄 *Original Training Split - Dorian Split* - Discussion on the original training split inspired by the Dorian Yates split. - Modification to include a dedicated arm day for additional focus. - Overview of the new split: Chest and Delts, Back and Rear Delts, Arms, Legs. 04:53 🔄 *Training Frequency and Cardio* - Training frequency explained - six days a week, every body part three times in two weeks. - Addition of daily cardio, Zone 2-3, for 30 minutes in the morning. - Maintaining this split and routine for six months. 06:04 💪 *Volume and Intensity* - Discussion on volume: 6-8 sets per body part per session. - Explanation of the high intensity applied to each set. - Emphasis on training to failure and the use of intensity techniques. 10:08 🔄 *Stimulus to Fatigue Ratio and Effective Reps* - Explanation of achieving high stimulus with manageable fatigue. - Detailed breakdown of how intensity techniques contribute to effective reps. - Emphasizing the importance of understanding one's own failure point. 12:42 🔄 *Intensity vs. Volume* - Comparison of high-intensity training with lower volume to previous high-volume routines. - Acknowledgment of the effectiveness of both intensity and volume approaches. - Consideration of individual circumstances and preferences. 14:18 🔄 *Time Commitment and Skill Development* - Addressing time constraints for high-volume training. - Emphasis on developing the skill of training intensely. - Acknowledgment of the different strategies for beginners and experienced lifters. 16:41 🔄 *Instinctive Training Update* - Reflecting on the previous video about instinctive training. - Practical application of instinctive training - listening to body signals. - Anecdotal evidence of injury prevention and overall success. 19:54 🔍 *Instinctive Training Nuances* - Clarification on instinctive training variations. - Highlighting the importance of having a plan, even in instinctive training. - Discussing the practicality of instinctive training in a limited exercise selection context. 21:02 🤔 *Conclusion and Future Topics* - Acknowledgment of video length and postponing discussions on mentality and motivation. - Encouragement for viewers to ask questions about the routine in the comments. - Gratitude and sign-off. Made with HARPA AI
Very insightful Faz. Intensity is an invaluable skill and the type of skill that must be constantly maintained using self-reflection and honesty regarding one's training.
I’ve always moved away from 2x a week to 1.5x Push pull arms legs rest and repeat. I find that this way I’m able to recover better and that makes progress better.
Love the points you made on instinctive training. It's really not anywhere near as chaotic as some may think. Similar to you, I have a rough template, chopping and changing things when necessary. As you said, if something feels off, move on. I've had Smith Hack Squats, in varying rep ranges, in my program for over 2 years now. On the other hand, hip hinges are a little more delicate & require more frequent rotations.
Cries in 6x a week 2 hours a day. Great Stuff Faz, been enjoying your training vids when I get the time to tune in. The knee issues are coming for us all it seems.
Great timing on the video. Last night I was watching one of your Q&As where you mention density training, high rep ranges, etc as the gateway to handle the volume needed to grow as a bird boned lifter. It's really helpful and inspiring seeing how natties train to get advanced physiques with small wrists and joints. Your program is pretty similar to mine. Moderate volume, high intensity, and higher rep ranges. I do an asynchronous 3 day full body split. ABA one week, BAB the next. A: Anterior chain focus, vertical presses B: Posterior chain focus, horizontal presses Both A and B: Arms, back, side delts, abs, calves. I like that I can program it to deload certain joints every other week with how the volume cycles. I do them in antagonistic giant sets since I don't really do dedicated cardio and it's a big time saver. Unfortunately I get nausea that takes a 20 minute mid-workout break to go away, even though I'm cardiovascularly recovered. Working now to try and get to the bottom of that problem. But I guess that also stops me from sandbagging and doing junk volume. Cheers and thanks for the content.
Great comment. My perspective is that in all likelihood you'll probably move between both over your lifetime. Density/volume into more intensity work. Change is often as good as a rest.
This was a really interesting video with how you broke it down - after watching ur video on the old yates style routine I’ve been running it since (mostly with higher volumes but same rest days) and honestly progress has been faster with reduced frequency. I might increase it later if I plateau, but right now it seems I needed the recovery
This is interesting. I tried sth similar once. I made everyset even squats were super-squats type breathing. I trained ecerything as you did. Past failure. Saw the greatest gains but i couldnt handle it as an intermediate (was basically counting mini sers as half sets and with that account i was doing ~15-20 sets. I have foundnintensity techniques to be better used at lower set numbers. Pretty much like you. 4-5 times for 45 mins is all I need (as intermediate) using intensity techniques.
Great split. High intensity, I'm trying put the DC training again, but for guys over 40. Rest pause and everything. We'll see how it goes, I've always trained with higher intensity.
10:12 this new split you’re doing is what BOM does too I think. More rest between sessions, I guess this way SFR hasn’t got to be considered so highly right?
Another pragmatic video, thanks for all your great content Faz. This one a good primer as I come back from my summer holiday and begin to ramp up the intensity again 💪
I reduced volume and increased intensity and experienced less nagging pains and longer periods of consistent growth as well as yourself. I only went from 10-15 sets to 6-10 and 0-2 RIR to 0-1 RIR +partials, which is not as big of a shift as you made, but it still paid dividends. I don't expect it'll last forever though. I'll need to change something at some point.
But by doing a drop set, surely those reps are not even as close to stimulating the muscle as the reps in the first normal set. If you have the time, isnt it better to do 2 normal sets compared to 1 set with dropsets etc..? From what I have learned so far is, you do dropsets, supersets, pause-sets,myo-reps or whatever when you dont have the time for a workout full of normal sets. Curious on your thoughts on this, thanks for the video Faz, enjoyed it a lot.
Yeah I wouldn't say 1 set with a drop set would give you as much stimulus as 2 hard sets, but I don't see it like that anyway. The question is more like is 1 set with drop set more stimulating than 1 hard set, which it is. As to which is better, that depends on the overall context
This is very insightful! Do you plan to re-make some previous videos from a few years ago with your new findings? Also now I add 10 minutes of burpees after training for cardio health. It has been beneficial for me lately regarding cardio health and joint recovery. Sometimes I do some curls after burpees and my biceps feel incredibly pumped so it's a bonus ;)
Lots of approaches work and over the course of life you'll use many different ones. These are not 'new findings', so there is no contradiction between this or anything else I've ever discussed. This is simply what I'm doing right now.
9:40 when you say no aches and pain. Are you still experimenting with low ROM keeping the tension on the muscles not the joints style of training, and if so could that be a factor too?
Yeah good question. I do it for some stuff but not for others. So for example if I'm training chest I might do a Bench, then a machine chest press and a fly. Typically the bench will be the heavy one and for that I tend not to emphasise a full rom and just use a comfortable range and really push the weight. I do use full rom and stretch + lengthened partialsa on the chest press and fly. That's not really what I'd call tension on the muscle though, I'm just trying not to snap my self by using heavy weight at full stretch. I personally think you need it all, heavy/light and full stretch and not.
It's better 'for me' right now. I know RUclips is full of Influencers telling everyone that their way is the best way and that's what you expect to hear from me. You need to try things out and see what fits
I appreciate you not just merely saying "hey here's my routine" but also laying out the logic behind why it's set up as-is, because evolving as a lifter requires being able to tailor principles to your own individual needs. This is a great example of how to reach a reasonable approach.
As you know I've had to tweak my own setup to get the most out of it as I'm still learning my specific needs, even though I might still have plenty of room to improve I'm certainly at a stage where it's not easy LOL
Thanks man, yeah it's always the hope that people can learn from my thought process and share their own.
Yeah you're at that stage now, haha but every pound gained will be worth it
The older I get the more volume crushes me. I find a higher intensity to be far more sustainable. I ran the Arnold split for quite some time as well, went back to ppl and missed the arms day and landed on a similar routine to yours.
I've never done full body and your last video inspired me, so I'll be trying that starting next month (give a solid 4-6 months). Thanks for the great content.
Full body still rocks for sure. I'd do it if I were training say 3-4 times a week
Those 12 sets per week sound like almost 20 sets per week goddamn. Respect for doing it but at the same time sounds like tons of fun
Also usual Fazlifts fare, not being married to volume or intensity, but rather experimenting and finding out for yourself which combinations yields the best results because my man is married to results, not specific ideologies.
My sets are always to failure or very close, so if I'm plateauing I usually increase volume. If I'm progressing, no changes made. Recently I've had some of the best training I've had in some time, zero aches and injuries and that feels so amazing.
🎯 Key Takeaways for quick navigation:
00:01 🏋️ *Introduction and Purpose of the Video*
- Explanation of the motivation behind discussing the training split.
- Promise to provide an explanation of the training split.
- Invitation to like, subscribe, and coaching inquiries.
00:44 🔄 *Training Split Overview - Four-Way Split*
- Training split is a four-way split, six days a week.
- Every body part trained about three times every two weeks.
- Explanation of the shift to a less frequent split due to recovery issues with higher frequency.
03:02 🔄 *Original Training Split - Dorian Split*
- Discussion on the original training split inspired by the Dorian Yates split.
- Modification to include a dedicated arm day for additional focus.
- Overview of the new split: Chest and Delts, Back and Rear Delts, Arms, Legs.
04:53 🔄 *Training Frequency and Cardio*
- Training frequency explained - six days a week, every body part three times in two weeks.
- Addition of daily cardio, Zone 2-3, for 30 minutes in the morning.
- Maintaining this split and routine for six months.
06:04 💪 *Volume and Intensity*
- Discussion on volume: 6-8 sets per body part per session.
- Explanation of the high intensity applied to each set.
- Emphasis on training to failure and the use of intensity techniques.
10:08 🔄 *Stimulus to Fatigue Ratio and Effective Reps*
- Explanation of achieving high stimulus with manageable fatigue.
- Detailed breakdown of how intensity techniques contribute to effective reps.
- Emphasizing the importance of understanding one's own failure point.
12:42 🔄 *Intensity vs. Volume*
- Comparison of high-intensity training with lower volume to previous high-volume routines.
- Acknowledgment of the effectiveness of both intensity and volume approaches.
- Consideration of individual circumstances and preferences.
14:18 🔄 *Time Commitment and Skill Development*
- Addressing time constraints for high-volume training.
- Emphasis on developing the skill of training intensely.
- Acknowledgment of the different strategies for beginners and experienced lifters.
16:41 🔄 *Instinctive Training Update*
- Reflecting on the previous video about instinctive training.
- Practical application of instinctive training - listening to body signals.
- Anecdotal evidence of injury prevention and overall success.
19:54 🔍 *Instinctive Training Nuances*
- Clarification on instinctive training variations.
- Highlighting the importance of having a plan, even in instinctive training.
- Discussing the practicality of instinctive training in a limited exercise selection context.
21:02 🤔 *Conclusion and Future Topics*
- Acknowledgment of video length and postponing discussions on mentality and motivation.
- Encouragement for viewers to ask questions about the routine in the comments.
- Gratitude and sign-off.
Made with HARPA AI
Lol this is better than my timestamps, well done.
Very insightful Faz. Intensity is an invaluable skill and the type of skill that must be constantly maintained using self-reflection and honesty regarding one's training.
I’ve always moved away from 2x a week to 1.5x
Push pull arms legs rest and repeat.
I find that this way I’m able to recover better and that makes progress better.
Love the points you made on instinctive training. It's really not anywhere near as chaotic as some may think. Similar to you, I have a rough template, chopping and changing things when necessary. As you said, if something feels off, move on.
I've had Smith Hack Squats, in varying rep ranges, in my program for over 2 years now. On the other hand, hip hinges are a little more delicate & require more frequent rotations.
Definitely I think as long as the big hitters are there like Smith Squats the rest can be a little more freestyled
Cries in 6x a week 2 hours a day. Great Stuff Faz, been enjoying your training vids when I get the time to tune in. The knee issues are coming for us all it seems.
Yeah I'm constantly fighting the temptation to do more again. I was toying with the idea of doing a split.
Just in time for my lunch 😎
I'm currently on the Dorian's split and that's what i've been doing most of the time (and the one i enjoy most too)
It's a solid split! I still have clients on it
Great timing on the video. Last night I was watching one of your Q&As where you mention density training, high rep ranges, etc as the gateway to handle the volume needed to grow as a bird boned lifter.
It's really helpful and inspiring seeing how natties train to get advanced physiques with small wrists and joints. Your program is pretty similar to mine. Moderate volume, high intensity, and higher rep ranges. I do an asynchronous 3 day full body split. ABA one week, BAB the next.
A: Anterior chain focus, vertical presses
B: Posterior chain focus, horizontal presses
Both A and B: Arms, back, side delts, abs, calves.
I like that I can program it to deload certain joints every other week with how the volume cycles. I do them in antagonistic giant sets since I don't really do dedicated cardio and it's a big time saver.
Unfortunately I get nausea that takes a 20 minute mid-workout break to go away, even though I'm cardiovascularly recovered. Working now to try and get to the bottom of that problem. But I guess that also stops me from sandbagging and doing junk volume.
Cheers and thanks for the content.
Great comment.
My perspective is that in all likelihood you'll probably move between both over your lifetime. Density/volume into more intensity work. Change is often as good as a rest.
Great video , lots of info
This was a really interesting video with how you broke it down - after watching ur video on the old yates style routine I’ve been running it since (mostly with higher volumes but same rest days) and honestly progress has been faster with reduced frequency. I might increase it later if I plateau, but right now it seems I needed the recovery
Sure, I think in all likelihood you'll probably move between both over your lifetime. Change is often as good as a rest.
@@Fazlifts i definitely agree with that - I think the same can be said about volume too
This is interesting. I tried sth similar once. I made everyset even squats were super-squats type breathing. I trained ecerything as you did. Past failure. Saw the greatest gains but i couldnt handle it as an intermediate (was basically counting mini sers as half sets and with that account i was doing ~15-20 sets. I have foundnintensity techniques to be better used at lower set numbers. Pretty much like you. 4-5 times for 45 mins is all I need (as intermediate) using intensity techniques.
I train 6 days a week for 90 minutes at a time and do morning cardio at 30 minutes.
Great split. High intensity, I'm trying put the DC training again, but for guys over 40. Rest pause and everything. We'll see how it goes, I've always trained with higher intensity.
10:12 this new split you’re doing is what BOM does too I think. More rest between sessions, I guess this way SFR hasn’t got to be considered so highly right?
Well yeah I discuss my version of what I consider high SFR later in the video. I actually think the way I train is very high SFR.
@@Fazliftsyeah I mean you can train high SFR exercises this way instead of just choosing SFR favourable variations like isreatel.
Another pragmatic video, thanks for all your great content Faz. This one a good primer as I come back from my summer holiday and begin to ramp up the intensity again 💪
Hey Andrew! Hope the hols were good 💪
Thank god for the subtitles. Was having a hard time understanding that thick English accent 😜
I'm playing around with a few new toys! :D Some new AI features
Great video. I've been doing 8-16 sets of volume weekly. I was doing NH and BOM level volume but I backed off to a more moderate
I'm not sure what they're currently doing. Another viewer wrote this routine is like BOMs so I'm not sure. Anyway this is just what I do.
i am train the same way you are doing now and i also evolved from doing arnold split.
I reduced volume and increased intensity and experienced less nagging pains and longer periods of consistent growth as well as yourself. I only went from 10-15 sets to 6-10 and 0-2 RIR to 0-1 RIR +partials, which is not as big of a shift as you made, but it still paid dividends. I don't expect it'll last forever though. I'll need to change something at some point.
Yep exactly. Over life we'll use a lot of different approaches and often change is as good as a rest.
Great video speaking experience
But by doing a drop set, surely those reps are not even as close to stimulating the muscle as the reps in the first normal set. If you have the time, isnt it better to do 2 normal sets compared to 1 set with dropsets etc..?
From what I have learned so far is, you do dropsets, supersets, pause-sets,myo-reps or whatever when you dont have the time for a workout full of normal sets. Curious on your thoughts on this, thanks for the video Faz, enjoyed it a lot.
Yeah I wouldn't say 1 set with a drop set would give you as much stimulus as 2 hard sets, but I don't see it like that anyway. The question is more like is 1 set with drop set more stimulating than 1 hard set, which it is.
As to which is better, that depends on the overall context
This is very insightful! Do you plan to re-make some previous videos from a few years ago with your new findings?
Also now I add 10 minutes of burpees after training for cardio health. It has been beneficial for me lately regarding cardio health and joint recovery. Sometimes I do some curls after burpees and my biceps feel incredibly pumped so it's a bonus ;)
Lots of approaches work and over the course of life you'll use many different ones. These are not 'new findings', so there is no contradiction between this or anything else I've ever discussed. This is simply what I'm doing right now.
@@Fazlifts I appreciate your clarifications! I guess I gotta dive back to the archives and look at it with new lens.
I follow almost a same approach 4 day split but I actually take 3 days off lol. My muscles take forever to recover and not feel sore.
On your 4 day split you didn’t mention front delts . Do you rely on your other pressing movements for front delts .
Chest pressing gives me plenty
For the algorithm
Great video
9:40 when you say no aches and pain. Are you still experimenting with low ROM keeping the tension on the muscles not the joints style of training, and if so could that be a factor too?
Yeah good question. I do it for some stuff but not for others. So for example if I'm training chest I might do a Bench, then a machine chest press and a fly. Typically the bench will be the heavy one and for that I tend not to emphasise a full rom and just use a comfortable range and really push the weight. I do use full rom and stretch + lengthened partialsa on the chest press and fly.
That's not really what I'd call tension on the muscle though, I'm just trying not to snap my self by using heavy weight at full stretch.
I personally think you need it all, heavy/light and full stretch and not.
Okay I got you, better to stay in a safe ROM to push heavy weight, and then for more “hypertrophic” exercises take advantage of that stretch
It's better 'for me' right now.
I know RUclips is full of Influencers telling everyone that their way is the best way and that's what you expect to hear from me.
You need to try things out and see what fits
💪
do you do your arm ISOs ONLY on arm day? Does your arm day involve any compound movements (close grip chin ups or close grip bench press or dips)?
Yeah mostly just iso's. I did try some close grip pulldowns but I don't really dig 'em.
Do you find any issues with training four days in a row without any rest days?
I train 6 days in a row without any rest days. Only issue I suffer from is greatness.
It's a burden I'm willing to shoulder.
Yuh
For the algo
👌🍻
Cardio?
Every day 30 mins
First?