Lyle is the absolute GOAT fitness and diet author. I read all his work and used it to train and it has been completely life changing. If you don't do steroids (and even if you do), then you better start reading this guy.
When Lyle says "The worst thing to be is a bench specialist, cos you get crushed in the total by deadlifters", that totally and completely explains multiply lifting, where it was all about - in this order - bench, squat and deadlift was an afterthought. Now raw is everything, and the DL reigns supreme again.
This is such an eye opening podcast. Lyle is the real deal. There is so much bs in the fitness community. Gotta stick to the facts if you wanna make gainz especially if you are natural.
Great podcast! Lyle has always been an a knowledgeable no nonsense kind of guy. I take issue with taller individuals squatting though. I think ANY human being can squat effectively. Comes down to flexibility and stance. Taller people have to go wider. It will surprise people how wide taller trainees may have to go. At 6'5 I need a VERY wide stance and I go very LOW! Almost ATG low. I feel it in every part of my legs. Now, I cannot go real heavy nor will I ever be a huge squatter as far as poundage. But it's still a very important part of my leg development and overall workouts.
Just stumbled upon your channel. Great interview from Lyle as always. He's either loved or hated at this point and I tend to really enjoy his no BS approach. This might be longer than I want it to be, but could be well worth the read for anyone new to lifting, as I used to be an accomplished trainer myself before I became a full-time mix engineer. With that said, the only thing I really have a gripe with is his assertion that you need to move from Full Body to splits at a certain point to increase volume. I say that as someone with 16 years of lifting experience with the lay off here and there due to life, but over that time I've done it all and I've worked out in everything from the most hardcore of bodybuilding and powerlifting gyms, to your basic commercial golds/crunch/even planet fitness as well as having a very nice home setup. I've done the "sub-optimal" bro split, which is a lot of fun, PPL, Upper/Lower, FB, Push/Pull with hams on pull day and quads on push day, 4 way splits, etc etc. I can say that personally I noticed no REAL discernable difference between any of them in terms of all out growth when each split was approached methodically and proper intensity and progressive overload were used. However, I did notice certain negatives to every split of course and I will provide my personal opinion of each for those interested. Bro Split - A lot of fun, great way to really focus on a specific muscle or 2 for the day. Great pump and the overall feeling of really hammering a body part is enjoyable. However, the main negatives were strength increases were obviously slower due to the lower frequency and less practice at specific movements. Not to mention, heaven forbid you can't make it to the gym one day (which is common for those of us who don't make a living working out) and you're whole week is shifted around in the gym. Could be a real problem for some. PPL - I enjoyed it over all, but working the shoulder girdle that hard 4 days a week is not wise and will become apparent with age. Main negative for me personally, was being in the gym 6 days a week. In my early to mid 20's that was fine, now at 34 I have other interests outside of the gym and 6 days a week just seems like a waste of time, for ME. Also, the same negative can be said for PPL if you miss a workout or if you prefer to do it as a 3 on 1 off repeat, your schedule will change every week. IF you like to have your weekends, or some semblance of a regularity, this is not the split for you, unless of course you do 6 days straight with Sunday as your off day. Personally, with proper intensity, it's a recipe for burnout in my opinion. YMMV Push/Pull - On paper this can look great, but again you run into the same issues with working the shoulder girdle hard 4 times a week just like PPL. Also, there really is no GREAT way to program this to avoid either quad work, or hamstring work interfering with the following days lower body work. This can be fixed a bit by doing upper body push and lower body pull, vice verse. It's give and take. But it's my least favorite. Upper/Lower - GREAT on paper. However, upper days can turn into a marathon if you're not careful and lower body days feel quite lopsided in comparison. To remedy this, I used to always do my arm work on lower body day. Worked well. Over all, a great way to split up your routine. Can be done 2 on 1 off 2 on 2 off, OR 1 on 1 off repeat but then you run into potential scheduling issues depending on what you have going on outside of the gym. I will say I had GREAT success doing a one on, one off approach hitting the gym every other day. Great recovery and the ability to hit each day hard. FB - Fantastic in theory, but poor when not executed properly. My only gripe with this, is that the days can in fact FEEL grueling at first if you're not used to it. I mostly encountered this problem when sticking to mainly big barbell compound movements. With that said, I found that once I started sticking to exercises that worked well with my body and that I enjoyed FB, became far more tolerable. If set up correctly, it shouldn't take THAT much longer than an upper body day on your typical upper lower routine. You should be able to hit just about everything with 7 - 9 movements. 3 days a week and every day has a different focus and different movements for variety, along with different set ranges etc. Getting 9-12 sets a week per muscle it quite easy and doing it in a DUP fashion makes it a breeze. Each workout has 3 main movements. A upper body push, pull and main leg movement. Everything else is accessory work. The main PRO here, is you get adequate rest days each week, and if life gets in the way it's not big deal. You just pick up where you left off and nothing gets neglected. For clarification since most people tend to have no clue how to properly set up a FB I will throw one out there I used to do. Caveat: This will not be a minimalist FB routine like SS or the like as that to ME, just creates imbalances etc. Day A: 1. Seated cable row 2. Hammer strength Chest press 3. Leg press 4. Cable Upright Row 5. Lying Leg Curls 6. Tricep Pushdowns 7. Incline Curls 8. Reverse Flies Day B: 1. Romanian DL 2. Seated OHP 3. Chin Ups 4. Leg Exts 5. DB Side Laterals 6. Overhead Tricep Ext's 7. Hammer Curls 8. Reverse Pec Dec Day 7: 1. Hack Squat 2. Hammer Strength Hybrid Row 3. Pec Dec or Cab Flies 4. Shrugs 5. Face Pulls 6. Dips 7. Rev Curls Yes it lacks the traditional barbell work, but I've been there and done that. I'm coming at this strictly from a gaining size perspective. There is the same variety that you would get with a upper/lower or PPL, you can get the same amount of WORTHY volume as those splits, remember, we're talking about TRUE sets which is 9 times out of 10 in the 8-12 range for true working sets and you get far more rest days which is severely underrated, which also gives you the ability to focus on other things, in my case boxing/bare knuckle training (as I'm a firm believe in being all show and plenty of GO) and you have the flexibility to work your gym schedule around life events that are important to you, or that may pop up randomly. Also, one huge benefit is the lack of soreness, especially when it comes to legs that you typically get on a bro split or the like. I don't know about you, but I enjoy being mobile and able to sit on the shitter after doing legs. But hey, that's just me. With being said, there is no reason any of the Full Body days I listed should be "marathon workouts." In reality you have 3 bread and butter movements that require a couple minutes of rest between sets and the rest is accessory oriented work that requires far less rest between sets and can even be done in super-set fashion. At first if might seem tough, but your body will acclimate, just as it does when moving to a split with less frequency and having to adapt to higher volume loads over time, but to me, the benefits outweigh any potential negatives. Just depends on how many days you TRULY need to be in the gym and what other endeavors you like to partake in. When you've lifted long enough, you realized that you never needed insane amounts of volume OR days in the gym to get respectably big. It's fun in your younger years, but as you progress and get older you realize such things. Rant over.
@@adamdpeeler Thanks for the reply. I'm your typical over analyzer in the sense I like to KNOW why things work the way they do. Of all things in life when you throw working out into that mix, it just turns into rabbit hole after rabbit hole over the years. You eventually learn what works and what doesn't and when it comes to working out, just about everything works when executed with the correct determination and consistency. High frequency, low frequency, moderate frequency, high volume, low volume, 1 or 2 reaps shy of failure, all out HIT style failure, 2 days total in the gym, or hell even 6 straight days in the gym, and everything in between. Machines, barbells, kettlebells, etc etc. It ALL works to some degree or another. If anything, I feel like there is far too much information out there regarding working out at this point, after seeing just how many people get lost in the sauce when trying to find their legs so to speak (pun intended) when it comes to working out. Back when I started you just did what other big guys in the gym were doing or opened a magazine and did some crazy IFBB workout and learned overtime to adjust things in a more realistic way. I can only imagine how difficult it would be if I were 16 again in todays climate and decided to hop online to figure out the whole working out thing. It would be a cluster fuck to say the least. I'll say this and then get off my soapbox. What really throws me for a loop after spending 1,000's of hours training myself and others, reading study after study, listening to podcast after podcast, training myself and other for years, is that there really is no cut and dry CLEAR consensus on what to do. There are GENERAL guidelines and studies that are mostly shoddy at best but when it really comes down to the nitty gritty and you look past all the fancy papers and cleverly written abstracts, you realize that it really comes down to the most simple of things. And again, it ALL works. Lift heavy things and put them down, increase weight over time, eat a half ass decent diet, do some form of cardio a few times a week for overall health, and sleep remotely well. Rinse and repeat. And do this for YEARS. That's literally it. Clients used to honestly act a bit disappointed after initial consultations when I would tell them the same thing. It's as if they wanted me to let the cat out of the bag and tell them all of my top secret techniques and shit. There aren't any. But guess what? They all reached their goals and they ALL eventually had that epiphany of "wow so this is it? This is all it takes?" I made it a point to train people so they could then go out on their own with confidence and even help others they came across. I didn't pussyfoot around and coddle them and make them THINK I knew something I wasn't telling them because I didn't want the to feel dependent on me forever. Not smart in a business sense, but money wasn't the main motivator. In closing, for all of the new folks who might see this. I can't state this enough. There are ZERO secrets. There are ZERO "optimal programs" there are ZERO "optimal diets" there are ZERO "motivation hacks" there are ZERO "special exercises" there's nothing, besides the most simple of things. Which is, pick a split you think you can dedicate yourself to that doesn't stretch your time too thin and apply said basics, and forget about the rest. Seriously forget it. Stop googling programs, stop reading the latest research, stop obsessing and just apply the basics. Now, don't get me wrong, having deep discussion about training is intriguing and can be fun, but it can also lead to paralysis by analysis by far too many people thinking that surely this next study, or this next podcast or whatever is going to have that one SECRET that is going to change everything for them. Come to find out after all these years, it's STILL just about doing those few basic things and that's it. Man figured this out DECADES ago. For 99.9% of people the simple things I mentioned is all that one needs to even focus on. The small intricate details are saved for athletes and those stepping on stage. Happy training and thanks for the interaction. I'll be checking out more of your videos.
@@commonsense5188 I just came across your comment and it piqued my interest. I have one question despite your extremely thorough explanation for full body. How would you orient and adjust sets per exercise for each day to stay in the range of 9-12 sets per muscle group per week?
@@supragame1991 Forgot all about writing that post lol. In terms of your main movements, for instance your main push, pull and leg movement, you can do it in a variety of ways. Examples would be as follows: If your goal is 9 sets per week. Each day of the week you simply do 3 sets per major muscle. So 3 sets for your upper body push, 3 sets for the upper body pull and 3 sets for whatever leg movement you have programmed that day. you can do it all in the 8-12 rep range, of more DUP style where you do say : Monday - 1. Bench Press - 3x5 2. Seated Cable Rows - 3x8-12 3. Leg Exts - 3x12-15 Wednesday - 1. Weighted Chin ups- 3x5 2. Machine press - 3x8-12 3. RDL - 3x8-12 Friday - 1. Squat - 3x5 2. Cab Flys - 3x8-12 3. Lat Pulldowns - 3x8-12 Just as an example. Personally I run most of my main movements in the 8-12 range. If you're working hard you don't need a ton of sets and if more people really focused on the movement and utilizing their musculature to lift the weight as opposed to shear will and bad form with half ass focus, people would realize they don't need 20 sets per muscled. The accessory stuff you can just play by ear. For side delts, arms, calves etc, I just do whatever feels right. Some days it's 3 sets for those things, some days it's only 2. The accessories are really just for extra volume and aren't really there to chase numbers on so view them as such. Bread and butter are your main movements, the extra is just to fill your frame out. Whenever you want to add volume, say going from 9 sets a week to 10, just add a set on one day for that specific muscle group, so o9n and so forth. Hope that helps.
@@commonsense5188 it really did, thank you. It was actually what I suspected as far as sets go: start with 3 sets per, adjust from there. Compounds try to keep at 5 reps per set, simply because of cumulative fatigue is easier to manage during higher frequencies. Accessories, honestly could keep them at 1-2, sets per depending on effort. And in terms of increasing volume over time, yeah just starting with one set on one day is a great strategy before progressing sets little by little over time.
Great interview! Little note: a tronger and bigger athlete OBVIOUSLY needs more recovery. Think about it: in order to progress he has to bash his muscles but his muscles are massively larger than when he was younger/less experienced; his body processes though do not increase in speed and effectiveness based on his muscle size. The rate at which our body repairs muscles does not increase in speed with muscle mass therefore a larger muscle will need more time to be recovered because the extent of damage is way larger than a small muscle. It would also be nice, and the research is lacking in this, to judge recovery time connected to amount of muscle mass worked out.
There’s a correction now he’s talking about Arnold only working out one body part once a week in the 70s that’s not true he did his Body parts three times a week
I disagree with lyle about volume at the advanced stage. The volume needs to spread out more over the trading split / week etc. For example, for 20-25 sets per week instead of trying to do 10 sets for a muscle group 2 twice a week spread it out over the week. leg press leg curl squat rdl leg ext Also I noticed during the discussion Lyle goes bank n forth giving examples of power lifting vs body building when discussing volume , he needs to stay more consistent on topic.
If your volume needs are that high sure but Lyle said that volume needs don’t really go up when you’re advanced (sets/week) bc you’re so much stronger and as a coach in practice I have found this to be 100% the case as well. In some cases it even goes down
Sure… you’ll grow mush slower… assuming natural. Once a week body part is great… if your on drugs. If you want to look like your on drugs without the drugs (I am talking about L size T shirt)… Dial your fitness and recovery time closer the 48hrs per muscle group. I’m 42, lifetime drug free growth has never slowed down. Not telling you what to do, but as rare as we are sometimes we want to speak out. Training a body part once a week and expecting growth is a fantasy if you’re natural. Love Lyle, but he doesn’t look like me, nor does Brad Schoenfeld. There are a whole lot of factors and growth strategies that have never been mentioned. Apart from Martin’s work who again is natural like myself and Lyle…. There very little useful information for teenagers that want to build confidence and a physique that is, lack for a better term the “real deal”.
@@r.in.shibuya And fast progress doesn't really matter. Consistent progress that doesn't get you hurt does, and if you're progressing well you're probably pretty close to what's "optimal" anyways the more advanced you get. I think most of us plan on training for life anyways and not just 5 years anyways.
@@adamdpeeler because 48hr rest per muscle group will get you hurt? More books for you kid, less RUclips… I suggest you actually purchase Lyle’s books ;). If you have already, read them again.
I agree with that. I think Lyle was speaking a bit hyperbolically about it to get a point across. After 4-5 years of training naturally you’re only really gaining 3-5lbs of muscle a year so it doesn’t look much different then maintenance for the majority of the year in terms of calorie balance so this is probably when having a maintaining approach is best OR you go to the dark side and have some more fun
Lyle is great, he is very underrated misundertood character, I think he is awesome.
Lyle is the GOAT
And he’s always right
He sure is.
Here for goat
Lyle is the absolute GOAT fitness and diet author. I read all his work and used it to train and it has been completely life changing. If you don't do steroids (and even if you do), then you better start reading this guy.
When Lyle says "The worst thing to be is a bench specialist, cos you get crushed in the total by deadlifters", that totally and completely explains multiply lifting, where it was all about - in this order - bench, squat and deadlift was an afterthought. Now raw is everything, and the DL reigns supreme again.
This is such an eye opening podcast. Lyle is the real deal. There is so much bs in the fitness community. Gotta stick to the facts if you wanna make gainz especially if you are natural.
Thanks for watching!
nice chat with Lyle!
Thanks for watching!
Great podcast! Lyle has always been an a knowledgeable no nonsense kind of guy. I take issue with taller individuals squatting though. I think ANY human being can squat effectively. Comes down to flexibility and stance. Taller people have to go wider. It will surprise people how wide taller trainees may have to go. At 6'5 I need a VERY wide stance and I go very LOW! Almost ATG low. I feel it in every part of my legs. Now, I cannot go real heavy nor will I ever be a huge squatter as far as poundage. But it's still a very important part of my leg development and overall workouts.
Great interview, thank you.
Glad you enjoyed it!
Lyle's GBR is the best mass routine I've done.
If it’s got his name on it, it’s probably pretty good!
what is it like?
Just stumbled upon your channel. Great interview from Lyle as always. He's either loved or hated at this point and I tend to really enjoy his no BS approach. This might be longer than I want it to be, but could be well worth the read for anyone new to lifting, as I used to be an accomplished trainer myself before I became a full-time mix engineer.
With that said, the only thing I really have a gripe with is his assertion that you need to move from Full Body to splits at a certain point to increase volume. I say that as someone with 16 years of lifting experience with the lay off here and there due to life, but over that time I've done it all and I've worked out in everything from the most hardcore of bodybuilding and powerlifting gyms, to your basic commercial golds/crunch/even planet fitness as well as having a very nice home setup.
I've done the "sub-optimal" bro split, which is a lot of fun, PPL, Upper/Lower, FB, Push/Pull with hams on pull day and quads on push day, 4 way splits, etc etc. I can say that personally I noticed no REAL discernable difference between any of them in terms of all out growth when each split was approached methodically and proper intensity and progressive overload were used. However, I did notice certain negatives to every split of course and I will provide my personal opinion of each for those interested.
Bro Split - A lot of fun, great way to really focus on a specific muscle or 2 for the day. Great pump and the overall feeling of really hammering a body part is enjoyable. However, the main negatives were strength increases were obviously slower due to the lower frequency and less practice at specific movements. Not to mention, heaven forbid you can't make it to the gym one day (which is common for those of us who don't make a living working out) and you're whole week is shifted around in the gym. Could be a real problem for some.
PPL - I enjoyed it over all, but working the shoulder girdle that hard 4 days a week is not wise and will become apparent with age. Main negative for me personally, was being in the gym 6 days a week. In my early to mid 20's that was fine, now at 34 I have other interests outside of the gym and 6 days a week just seems like a waste of time, for ME. Also, the same negative can be said for PPL if you miss a workout or if you prefer to do it as a 3 on 1 off repeat, your schedule will change every week. IF you like to have your weekends, or some semblance of a regularity, this is not the split for you, unless of course you do 6 days straight with Sunday as your off day. Personally, with proper intensity, it's a recipe for burnout in my opinion. YMMV
Push/Pull - On paper this can look great, but again you run into the same issues with working the shoulder girdle hard 4 times a week just like PPL. Also, there really is no GREAT way to program this to avoid either quad work, or hamstring work interfering with the following days lower body work. This can be fixed a bit by doing upper body push and lower body pull, vice verse. It's give and take. But it's my least favorite.
Upper/Lower - GREAT on paper. However, upper days can turn into a marathon if you're not careful and lower body days feel quite lopsided in comparison. To remedy this, I used to always do my arm work on lower body day. Worked well. Over all, a great way to split up your routine. Can be done 2 on 1 off 2 on 2 off, OR 1 on 1 off repeat but then you run into potential scheduling issues depending on what you have going on outside of the gym. I will say I had GREAT success doing a one on, one off approach hitting the gym every other day. Great recovery and the ability to hit each day hard.
FB - Fantastic in theory, but poor when not executed properly. My only gripe with this, is that the days can in fact FEEL grueling at first if you're not used to it. I mostly encountered this problem when sticking to mainly big barbell compound movements. With that said, I found that once I started sticking to exercises that worked well with my body and that I enjoyed FB, became far more tolerable.
If set up correctly, it shouldn't take THAT much longer than an upper body day on your typical upper lower routine. You should be able to hit just about everything with 7 - 9 movements. 3 days a week and every day has a different focus and different movements for variety, along with different set ranges etc. Getting 9-12 sets a week per muscle it quite easy and doing it in a DUP fashion makes it a breeze. Each workout has 3 main movements. A upper body push, pull and main leg movement. Everything else is accessory work. The main PRO here, is you get adequate rest days each week, and if life gets in the way it's not big deal. You just pick up where you left off and nothing gets neglected. For clarification since most people tend to have no clue how to properly set up a FB I will throw one out there I used to do. Caveat: This will not be a minimalist FB routine like SS or the like as that to ME, just creates imbalances etc.
Day A:
1. Seated cable row
2. Hammer strength Chest press
3. Leg press
4. Cable Upright Row
5. Lying Leg Curls
6. Tricep Pushdowns
7. Incline Curls
8. Reverse Flies
Day B:
1. Romanian DL
2. Seated OHP
3. Chin Ups
4. Leg Exts
5. DB Side Laterals
6. Overhead Tricep Ext's
7. Hammer Curls
8. Reverse Pec Dec
Day 7:
1. Hack Squat
2. Hammer Strength Hybrid Row
3. Pec Dec or Cab Flies
4. Shrugs
5. Face Pulls
6. Dips
7. Rev Curls
Yes it lacks the traditional barbell work, but I've been there and done that. I'm coming at this strictly from a gaining size perspective. There is the same variety that you would get with a upper/lower or PPL, you can get the same amount of WORTHY volume as those splits, remember, we're talking about TRUE sets which is 9 times out of 10 in the 8-12 range for true working sets and you get far more rest days which is severely underrated, which also gives you the ability to focus on other things, in my case boxing/bare knuckle training (as I'm a firm believe in being all show and plenty of GO) and you have the flexibility to work your gym schedule around life events that are important to you, or that may pop up randomly.
Also, one huge benefit is the lack of soreness, especially when it comes to legs that you typically get on a bro split or the like. I don't know about you, but I enjoy being mobile and able to sit on the shitter after doing legs. But hey, that's just me.
With being said, there is no reason any of the Full Body days I listed should be "marathon workouts." In reality you have 3 bread and butter movements that require a couple minutes of rest between sets and the rest is accessory oriented work that requires far less rest between sets and can even be done in super-set fashion. At first if might seem tough, but your body will acclimate, just as it does when moving to a split with less frequency and having to adapt to higher volume loads over time, but to me, the benefits outweigh any potential negatives. Just depends on how many days you TRULY need to be in the gym and what other endeavors you like to partake in. When you've lifted long enough, you realized that you never needed insane amounts of volume OR days in the gym to get respectably big. It's fun in your younger years, but as you progress and get older you realize such things. Rant over.
Sounds like you’ve thought your training through very well man. Love to see it.
@@adamdpeeler Thanks for the reply. I'm your typical over analyzer in the sense I like to KNOW why things work the way they do. Of all things in life when you throw working out into that mix, it just turns into rabbit hole after rabbit hole over the years. You eventually learn what works and what doesn't and when it comes to working out, just about everything works when executed with the correct determination and consistency. High frequency, low frequency, moderate frequency, high volume, low volume, 1 or 2 reaps shy of failure, all out HIT style failure, 2 days total in the gym, or hell even 6 straight days in the gym, and everything in between. Machines, barbells, kettlebells, etc etc. It ALL works to some degree or another.
If anything, I feel like there is far too much information out there regarding working out at this point, after seeing just how many people get lost in the sauce when trying to find their legs so to speak (pun intended) when it comes to working out. Back when I started you just did what other big guys in the gym were doing or opened a magazine and did some crazy IFBB workout and learned overtime to adjust things in a more realistic way. I can only imagine how difficult it would be if I were 16 again in todays climate and decided to hop online to figure out the whole working out thing. It would be a cluster fuck to say the least.
I'll say this and then get off my soapbox. What really throws me for a loop after spending 1,000's of hours training myself and others, reading study after study, listening to podcast after podcast, training myself and other for years, is that there really is no cut and dry CLEAR consensus on what to do. There are GENERAL guidelines and studies that are mostly shoddy at best but when it really comes down to the nitty gritty and you look past all the fancy papers and cleverly written abstracts, you realize that it really comes down to the most simple of things. And again, it ALL works.
Lift heavy things and put them down, increase weight over time, eat a half ass decent diet, do some form of cardio a few times a week for overall health, and sleep remotely well. Rinse and repeat. And do this for YEARS. That's literally it. Clients used to honestly act a bit disappointed after initial consultations when I would tell them the same thing. It's as if they wanted me to let the cat out of the bag and tell them all of my top secret techniques and shit. There aren't any. But guess what? They all reached their goals and they ALL eventually had that epiphany of "wow so this is it? This is all it takes?" I made it a point to train people so they could then go out on their own with confidence and even help others they came across. I didn't pussyfoot around and coddle them and make them THINK I knew something I wasn't telling them because I didn't want the to feel dependent on me forever. Not smart in a business sense, but money wasn't the main motivator.
In closing, for all of the new folks who might see this. I can't state this enough. There are ZERO secrets. There are ZERO "optimal programs" there are ZERO "optimal diets" there are ZERO "motivation hacks" there are ZERO "special exercises" there's nothing, besides the most simple of things. Which is, pick a split you think you can dedicate yourself to that doesn't stretch your time too thin and apply said basics, and forget about the rest. Seriously forget it. Stop googling programs, stop reading the latest research, stop obsessing and just apply the basics.
Now, don't get me wrong, having deep discussion about training is intriguing and can be fun, but it can also lead to paralysis by analysis by far too many people thinking that surely this next study, or this next podcast or whatever is going to have that one SECRET that is going to change everything for them. Come to find out after all these years, it's STILL just about doing those few basic things and that's it. Man figured this out DECADES ago. For 99.9% of people the simple things I mentioned is all that one needs to even focus on. The small intricate details are saved for athletes and those stepping on stage. Happy training and thanks for the interaction. I'll be checking out more of your videos.
@@commonsense5188 I just came across your comment and it piqued my interest. I have one question despite your extremely thorough explanation for full body.
How would you orient and adjust sets per exercise for each day to stay in the range of 9-12 sets per muscle group per week?
@@supragame1991 Forgot all about writing that post lol. In terms of your main movements, for instance your main push, pull and leg movement, you can do it in a variety of ways. Examples would be as follows:
If your goal is 9 sets per week. Each day of the week you simply do 3 sets per major muscle. So 3 sets for your upper body push, 3 sets for the upper body pull and 3 sets for whatever leg movement you have programmed that day. you can do it all in the 8-12 rep range, of more DUP style where you do say :
Monday -
1. Bench Press - 3x5
2. Seated Cable Rows - 3x8-12
3. Leg Exts - 3x12-15
Wednesday -
1. Weighted Chin ups- 3x5
2. Machine press - 3x8-12
3. RDL - 3x8-12
Friday -
1. Squat - 3x5
2. Cab Flys - 3x8-12
3. Lat Pulldowns - 3x8-12
Just as an example. Personally I run most of my main movements in the 8-12 range. If you're working hard you don't need a ton of sets and if more people really focused on the movement and utilizing their musculature to lift the weight as opposed to shear will and bad form with half ass focus, people would realize they don't need 20 sets per muscled.
The accessory stuff you can just play by ear. For side delts, arms, calves etc, I just do whatever feels right. Some days it's 3 sets for those things, some days it's only 2. The accessories are really just for extra volume and aren't really there to chase numbers on so view them as such. Bread and butter are your main movements, the extra is just to fill your frame out.
Whenever you want to add volume, say going from 9 sets a week to 10, just add a set on one day for that specific muscle group, so o9n and so forth.
Hope that helps.
@@commonsense5188 it really did, thank you. It was actually what I suspected as far as sets go: start with 3 sets per, adjust from there. Compounds try to keep at 5 reps per set, simply because of cumulative fatigue is easier to manage during higher frequencies. Accessories, honestly could keep them at 1-2, sets per depending on effort.
And in terms of increasing volume over time, yeah just starting with one set on one day is a great strategy before progressing sets little by little over time.
Great interview! Little note: a tronger and bigger athlete OBVIOUSLY needs more recovery. Think about it: in order to progress he has to bash his muscles but his muscles are massively larger than when he was younger/less experienced; his body processes though do not increase in speed and effectiveness based on his muscle size. The rate at which our body repairs muscles does not increase in speed with muscle mass therefore a larger muscle will need more time to be recovered because the extent of damage is way larger than a small muscle. It would also be nice, and the research is lacking in this, to judge recovery time connected to amount of muscle mass worked out.
I’d love to see research on this too!
In the fitness industry, there are two people I listen to when they speak, Jerry Brainum and Lyle McDonald
Brainum is lost....listen to him if you do a shit ton of roids
Lyle 😍
Anyone know what he says at 1:12:55
1:06:21 200g protein post wotkout meal?
lol noooo
There’s a correction now he’s talking about Arnold only working out one body part once a week in the 70s that’s not true he did his Body parts three times a week
👑👑👑👑
undisputed
Thanks for listening!
I disagree with lyle about volume at the advanced stage.
The volume needs to spread out more over the trading split / week etc.
For example, for 20-25 sets per week instead of trying to do 10 sets for a muscle group 2 twice a week spread it out over the week.
leg press
leg curl
squat
rdl
leg ext
Also I noticed during the discussion Lyle goes bank n forth giving examples of power lifting vs body building when discussing volume , he needs to stay more consistent on topic.
If your volume needs are that high sure but Lyle said that volume needs don’t really go up when you’re advanced (sets/week) bc you’re so much stronger and as a coach in practice I have found this to be 100% the case as well. In some cases it even goes down
Sure… you’ll grow mush slower… assuming natural.
Once a week body part is great… if your on drugs. If you want to look like your on drugs without the drugs (I am talking about L size T shirt)… Dial your fitness and recovery time closer the 48hrs per muscle group. I’m 42, lifetime drug free growth has never slowed down.
Not telling you what to do, but as rare as we are sometimes we want to speak out. Training a body part once a week and expecting growth is a fantasy if you’re natural.
Love Lyle, but he doesn’t look like me, nor does Brad Schoenfeld.
There are a whole lot of factors and growth strategies that have never been mentioned. Apart from Martin’s work who again is natural like myself and Lyle…. There very little useful information for teenagers that want to build confidence and a physique that is, lack for a better term the “real deal”.
@@r.in.shibuya And fast progress doesn't really matter. Consistent progress that doesn't get you hurt does, and if you're progressing well you're probably pretty close to what's "optimal" anyways the more advanced you get. I think most of us plan on training for life anyways and not just 5 years anyways.
@@adamdpeeler because 48hr rest per muscle group will get you hurt? More books for you kid, less RUclips… I suggest you actually purchase Lyle’s books ;). If you have already, read them again.
@@r.in.shibuya what are you going on about? Your response has nothing to to with what I said
Generally I agree with most of what he says, but he said "after 4 years a natural can't gain muscle" and it's total crap
I agree with that. I think Lyle was speaking a bit hyperbolically about it to get a point across. After 4-5 years of training naturally you’re only really gaining 3-5lbs of muscle a year so it doesn’t look much different then maintenance for the majority of the year in terms of calorie balance so this is probably when having a maintaining approach is best OR you go to the dark side and have some more fun
@@adamdpeeler 💯💯
I suppose it is also about effort needed to progress, obviously the more muscular you are the slower the gains the higher the effort.
@@Ilethsamael there’s a huge difference between saying that “gains are slower” to saying “you *can’t* grow muscle”. But Adam Peeler explained it well
@@orbarak123 I guess that there is a point where you won't even notice gains unless so many things are nailed.