Coaching Enquiries: docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true All My Training Programs On Boostcamp: www.boostcamp.app/#fazlifts My Training Fundamentals Playlist: ruclips.net/p/PLcBzFSqsHKhs5muajYxG70uCcwGJ8IV3h eBooks: fazlifts.co.uk/collections/e-books
Paul Carter is a grifter. Always remember he has a coaching community to sell. By scaring people into thinking nothing but his current training philosophy works, he gets you buying his services.
People are always allowed to evolve and change their minds BUT it is another thing entirely to berate and mock people incessantly for having the same beliefs you did a year or so ago (calling them idiots, uneducated etc) whilst still selling the programs you wrote during that time. If you feel it is "vaulted" and worth calling people stupid for even asking questions about...maybe you shouldn't be selling it anymore. That's pretty callous. I think i remember Eugene Teo talking about how he changed his style of training etc but still sells the old programs because his view is "This worked really well for me during that time in my career, I now train differently because my needs have changed but this is still appropriate for other people." I can respect that. That's not hypocritical. Selling something you no longer believe in, to the point of mocking people for using that style, shows zero integrity.
@@jon040192However, I have found that doing 2 sets to 0-1 RIR per muscle 2 x week using a Fullbody workout has got me better gains than when I was doing 6 sets per muscle 1 x week frequency.
What's interesting is Paul did almost exclusively bro splits for basically his first 30 years of training and go tall his gains from it. even just a year ago was still saying frequency doesn't matter. what he's saying now may indeed be the most "optimal" but what seems to matter more is long-term adherence, staying motivated, and perhaps most of all, joint health.
Yep see I think this is still where hypertrophy science misses a step - like no one has really investigated tendon and joint recovery rates apparently which is a major issue with using untrained etc in studies. The difference in recovery between connective tissues and muscle only further seperatees the more advanced we are
This seems to be a trend with a lot of those guys, Ryan Humiston also comes to mind. Whether it was bro splits or mainly compounds with appropriate well-tested isolation work, they all built the majority of their size and strength a certain way and then later in their careers steer people away or outright denounce it. I understand it to a certain point: I think there is an element of being older, a bit beat up, or mainly trying to maintain/very slow progress and discovering an approach that allows them to do that. That comes as such a relief that they proselytise about it and say they wish they had always done this...but this ignores that, potentially, the thing that works well for you after a few decades of hard training and wear and tear is not the thing that would have given you the level of success you had earlier on. "To everything, there is a season." (Not to ignore the issue of marketing, and algorithm pleasing...finding a new "scientifically optimal" exercise variation every other week is a good return on viewership...*looking at you Ryan*)
A piece of advice that has stuck with me from watching one of Hersovyac's vids was, "Everything works until it doesn't." Seems like where people go wrong is getting married to one style of training (especially when someone attaches their identity to the style) and never exploring other avenues.
Very interesting. I lifted a little in high school and everything was to failure with a spotter and now I started lifting again in my 40's and looking all over to figure out the ideal system to maximize growth, work capacity, and strength
Seriously mate, your ability to convey ideas and concepts in a way that allows a guy like me to understand is a gift mate. One of the only channels on YT where I watch the full video! Thank you
Another nail on the head by faz, and something that has kept me away from progressing in the gym. Carter and the other folks recommending low volume never made this distinction regarding intermediates. Recently swapped to higher volume, excited to see the results!
Great video. Absolutely LOTS of nuance. From my experience AGE is a massive nuance overlooked by the lifting community. When i work with a newbie or novice that is in their 20's or the newbie or novice in their 50's, 60's and as of last year a few ladies in their 80's, exercise selection, frequency and volume take on a very different look for the different age brackets while having similar skill set / experience.
Great points about nuance in the training, knowing what stage of training you're in and adjusting your volume based on that, knowing how many weeks of lifting you do before you go stale and schedule a deload are all vital information that informs my training - no cookie cutter approach. (Btw, there's an intermittent black screen effect, not a major problem for me since its not like the audio is affected but probably not intended)
Aye thanks, my feeling is that the same people who were gung-ho about 52 sets a week will now be doing sets of 3 on preacher curls LOL I think the intermitent black screen occurs during the editing process, weird because that never used to happen and I'm using the same software. I'll investigate.
Faz, criminally underrated channel. Kinda pisses me off you ain't got more subscribers 😆 Clearcut advise without any bulshit unlike other channels. If a noob were to ask about quality training advice, I would suggest Fazlifts 💪
Interesting about the focus and intensity. These are something i can bring with certain lifts but not with ones I don't have years of experience with, but I'm trying to build there. Really appreciate the video. I started going to this gym and the trainers there treat me like an intermediate though I am really a beginner, perhaps due to the intensity i am bringing. Two months in, 43 years old and feeling like the next two months I'm going to reduce my sets to 2 sets each and bring all the intensity and see how that treats me. So far still getting stronger every week
You see, I am young and impressionable. I am not experienced enough to read between the lines and distinguish new knowledge vs fads. You on the other hand have enough experience to recognise these modern fads to be similar if not exactly the same as fads in the yesteryears. So I'll program swap until I am more experienced.
Once again, you hit the nail on the head. As a complete newb, i did full body. As a novice, i did upper/lower. As an intermediate, i did PPL 2× a week. Eventually, that was too much stress on my joints, and i went to mostly bro splits. Its funny how many people forget their journey and only credit their current training for the destination they arrived at.
Yeah very similar to me Ben. I've tried to make PPL and Brosplit work for me and they're fine but my gosh they bore the crap out of me 😂 So I'm going back to an upper lower, I'm going to attempt to make it work with lower volumes
@Fazlifts 😅 yeah, I can see that. I always end up back at one of the two. I love the insane pump of hitting all the volume on one muscle group. Although, I've been doing a hybrid of ppl/bro/upper-lower. I have to get in 3 workouts in 3 consecutive days. I do a push day with some supine pullups thrown in, legs, and pull with some close grip bench thrown in. Totals out to about 10ish sets for each major muscle, about 6 sets for all other muscles. It's the best I can do with my swing shift work at the steel mill. As far as upper lower and full body, I'd love them if it wasn't for the warm-ups on multiple muscle groups. Especially full body, which takes me like 3 hours per workout. I've tried alternating heavy, medium, and light for each muscle group to make warm-ups shorter, but I just can't quite get the workouts short enough.
@@JoshBenware I had been totalling around 6 to 8 sets on my brosplit recently, over 5 days and it was about manageable. Although moving forward I am actually going to be in the 3-4 set range per week on a more frequent approach, which I think is gonna be pretty interesting. I think with regards to the full body and making it more doable, I've been putting some of my guys on much more abbreviated setups of 5ish exercises per day 3xweek. No use of HLM either. It's been working pretty good.
ive ditched all "science based" content i do all volume, all splits, all lifts, all whatever tf i feel like ive added nearly 20lbs to my bodyweight while maintaining roughly 15%ish BF paralysis by analysis is defo holding us back
You are one of the few that’s open about what they did to get where they are. Most just want to sell you something regardless of what got themselves to the advanced stage in the first place.
Yeah I wrote a long piece about this in my coaching group. I think a lot of influencers get really out of touch and forget what worked. Then they also either stop coaching or have very minimal low-contact coaching so they just lose sight of what works I might copy pasta that whole bit into my community tab
Charming you into the wrong thing - mike mentzer, incrediblely intelligent guy, very easy listening . And yet , his advice doesnt work absolutely for everyone, yet he speaks with authority that you could call dogmatic. Still , very intelligent guy and you can learn alot .
I don't know much about lifting and i am not up-to-date to all ways to gain muscle , few years ego i picked up 5 day upper lower split from natural hypertrophy's channel and i am still doing it, i am getting strength gains over all but sometimes the reps go down but in the long run the numbers keep going up and i look better and that's what i wanted when i started lifting. I hold stocks and the prices didn't go up in a straight line the dip then consolidate then go up, strength gains for me is similar.
I've been running your Barbarian routine for a couple months now and have been making great gains. The volume seems low but I've just been trusting the process and it's working.
Yeah don't let these grifters gaslight you into thinking volume is the 'prime driver of growth' It's always been about progressive overload, and it always will be. If you're progressing, you are your own proof. Good job man
10:36 Yes, I remember when "research" guys were recommending total body 5 days a week. Might work great for someone that can live in the gym. But the rest of us have a real life, but still want results.
Yeah and unfortunately the way they promoted the 5 day full body stuff was awful! But yeah there was no going back and looking at why they were wrong, they just moved on to the next grift
I used to do this almost daily. It shouldn't really take much longer than an hour of lifting a day and plenty of people go 1.5 hours for one body part 5x a week.
I found it funny when I saw Paul switched to upper lower over bro splits because he seemed very gung-ho about bro splits for a while. But I generally agree with what he promotes and like his content. I agree with him that “high volumes” really isn’t nearly as high as the high volume crowd promotes if you take sets to failure. Ironically I took his principles and applied them to an upper lower split well before he promoted them. I’ve had good results using ~4-8 sets per body part to failure per week split between 2 sessions. I basically took the layout of your Barbarian template and did 2 sets to failure for each movement. I’ve switched between that and a 6 day PPL depending on what’s going on in my life. Anyway, thanks for the content Faz!
Just wanted to say I’m on week 11 of the barbarian in Boostcamp and have progressed every single workout, really like the philosophy and program design!
@Fazlifts 🤦♂️🤦♂️🤦♂️yeah it’s been treating me well. Gonna stay on it until I have a “serious” plateau. But even then I’m pretty sure I could tweak non training variables like diet and sleep first to break through the plateau. Honestly this is the first plan I’ve seen and felt gains on - I did the reddit PPL for 6 months and kept stalling because of the higher volume. Pretty sure I’m exactly the lifter you were talking about in this video where I don’t actually need that much stimulus to grow and get stronger.
@@Fazlifts So far yes but I have found myself adding a set here and there for shoulders and biceps. My legs seem to be responding really well to the lower volume.
@ 4 sets of squat and 4 sets of sandbag pick and carry a week. So 2 sets each on my lower days (running U/L split). The sandbag used to be 1 set heavy RDLs 2x a week but I got a sandbag for Christmas and want to use it lol
Currently running an upper lower with 2 top sets, I’ve been lifting a few years now and I always come back to that split because of time constraints from life, but I happen to keep making more muscle when I return to it
I think the intermitent black screen occurs during the editing process, weird because that never used to happen and I'm using the same software. I'll investigate.
@@Fazlifts You talk business like I lift, smallish. Think big! Give us everything for free like Google and then sell the advertising space on your wall and hat ;) PS i enjoy your videos, the little flaw doesn’t matter at all.
If you want a good UL, just buy Faz' "Barbarian" already 😅 As a side note, a video titled "The CORRECT way to Program Upper/Lowers" could be a really cool idea from you.
My issue with Paul is his personality leads to him buying in 110% to whatever his current method is, completely forgetting that other things he has used/discussed in the past worked as well.
One thing I will say about this approach is that it is closer to what I think is realistic in a real world approach. Try doing a 4 day upper lower with 15 sets a week, let alone 20+. If you’re truly training hard and taking proper rest periods between sets. The average upper day will have you in the gym for a ridiculous amount of time, and you’re also probably not recovering for the next session.
How do you classify "advanced" stage for a natural bodybuilder? I feel like many people have different opinions on the topic. Some years ago people would use strenght standards, but it's pretty clear now people can get incredibly muscular without becoming powerlifter strong.
@Fazlifts yeah it's crazy how influencers go in and out of popularity...Im glad for middle of the road people like you coach I think a lot of these people run out of topics to discuss and they need engagement to keep the money coming in
@Fazlifts true coach...also the "optimization" trend is the over reaction to the powerbuilding era in the 2000s Im guessing the next trend will shift too far back towards the strength side again and the cycle starts all over again
Yeah I think that's what is happening. This video was my attempt to cut that off at the pass, at least with my audience. We're seeing a lot of guys coming through now recommending low volume, low reps, high frequency sets of 5 etc - I mean I will say on balance, this is probably better.
Great video Faz. Expect to be blocked by Paul soon (just joking). But I think you have a point, people seem to swayed by how someone says something rather than what they're saying.
I'm just training as hard as I can on a program I made up with movements I like doing. I'd be a solid 1.25/10 on Natural Hypertrophys scale of development, my bent over row is almost at 100kg for reps woohoo
Faz i have a question i am an early intermediate and i do pretty low volumes high effort i warm up well. Every second week on my training phase, my sleeps becomes bad, systemic fatigue and feel like crap all day and sometimes i get weaker.I am around the late 20% bf, i have a decent amount of muscle. I am looking after my food, trying to eat healthier slowly cutting i want to get at around 18 to 20% bf. Do you think its a training problem or diet or maybe stress is it all of the above ? On average what should i look out for? And in your experience with clients what do you think the problem is on average?
I don't really get problems like this with clients, so I think you're probably missing something fairly fundamental. You would probably benefit from either some coaching or a consultation.
I had another look at this question and the thing that really jumps out at me is the bodyfat. You said late 20s... That's just really unhealthy. If we were working together getting you down to 20% at the most would be the immediate next step. I'm not a Dr obviously but being that high in bodyfat will 100% effect quality of life and energy etc Honestly it's worth it making that commitment, you're not going to believe how good you could feel until you experience it yourself
I’ve been doing PPLxArnold for 6 months but I haven’t progressed due to a steep deficit. I’m honestly lost now, skinny fat and everybody says something different. Any advice on what split is good for me? Considering that my whole upper body is my weak point
As a beginner, how do you determine when you should increase your volume? Is it from encountering a plateau that can't be mitigated by lifestyle and diet improvements?
Yeah pretty much, food will likely be the solution to your first, second and third plateaus but then maybe after that you might need more volume. Also really mentalling engaging in the process of working harder.
Didn’t buy lengthened partials.. didn’t buy low volume.. didn’t buy “optimal” exercises. Don’t blindly buy into the fads. Do what works for you through trial & error.
I don't have any interest in any of it mate, because it's a mess - I churn out fkin amazing transformations and coaching based on reality. I don't care about that BS anymore. It's a waste of time.
@@Fazlifts trust bro. It's all just bullshit that used to confuse me before I started watching Alpha destiny, GVS, basement bodybuilding and yourself. And actually putting in the grind. So I can appreciate the real experience you guys bring, it's wholly underrated nowadays. Also your gym is so amazing bro, what's it called? I live in the north of England but occasionally go down to London, is it around that area?
Why dont people just experiment with volume, see wfrom how much they can recover and continue progress depending on how often they train a muscle. Thats all. I was overthinking for a long time, but best is to just experiment
Sure that's a strategy. I think a more intelligent strategy is to do that but also to learn from people who have already made that journey, and helped others do the same. There's a productive middle ground between overthinking and trying to do everything yourself.
@Fazlifts actually, i did that. Watched the educational series from jordan peters and used his advice, with a little bit of experimentation. Thanks for the reply!!
@@Fazlifts What are your thoughts on his full body approach? Because it is different to yours. Currently doing his approach, but yours is next on the list when i exhaust this one :)
@ it's much more well thought out than Jeff Nippards attempt at putting together a full body. I can tell which of those two actually coach people and which are just RUclipsrs
I really wish Paul wasn’t an arsehole about training. I listen to his podcast with Chris and he comes back a lot more agreeable there. I like his information but would prefer if he didn’t go about it that way. He also acts like this on Twitter with non lifting related stuff. I genuinely think people would listen more if he had a different approach. Jeff Nippard can be criticized for his information but people follow him because he’s nice and seems level headed in his approach.
I would try not to be too influenced by personality A lot of bad information has been passed and a lot of good information has been ignored due to people not being able to seperate personality from policy.
@ yeah I agree, tbf I don’t really. Paul in my opinion has some shitty political views and as mentioned acts a bit of a prick. However, I still tune into the podcast and even apply most of his advice. Because information is information. I’m just saying I would prefer if he didn’t behave in such ways then it would be ideal.
He is a big believer in 💉also 😂 Faz, do you think some advanced lifters need more volume than most to see gains? Or do you think the gains are just so slow that whatever you do does not move the needle much?
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Coaching Enquiries: docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true
All My Training Programs On Boostcamp: www.boostcamp.app/#fazlifts
My Training Fundamentals Playlist: ruclips.net/p/PLcBzFSqsHKhs5muajYxG70uCcwGJ8IV3h
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Paul Carter is a grifter. Always remember he has a coaching community to sell. By scaring people into thinking nothing but his current training philosophy works, he gets you buying his services.
He changes his stance constantly
People are always allowed to evolve and change their minds BUT it is another thing entirely to berate and mock people incessantly for having the same beliefs you did a year or so ago (calling them idiots, uneducated etc) whilst still selling the programs you wrote during that time. If you feel it is "vaulted" and worth calling people stupid for even asking questions about...maybe you shouldn't be selling it anymore. That's pretty callous. I think i remember Eugene Teo talking about how he changed his style of training etc but still sells the old programs because his view is "This worked really well for me during that time in my career, I now train differently because my needs have changed but this is still appropriate for other people." I can respect that. That's not hypocritical. Selling something you no longer believe in, to the point of mocking people for using that style, shows zero integrity.
@@jon040192True
@@jon040192However, I have found that doing 2 sets to 0-1 RIR per muscle 2 x week using a Fullbody workout has got me better gains than when I was doing 6 sets per muscle 1 x week frequency.
What's interesting is Paul did almost exclusively bro splits for basically his first 30 years of training and go tall his gains from it. even just a year ago was still saying frequency doesn't matter. what he's saying now may indeed be the most "optimal" but what seems to matter more is long-term adherence, staying motivated, and perhaps most of all, joint health.
Yep see I think this is still where hypertrophy science misses a step - like no one has really investigated tendon and joint recovery rates apparently which is a major issue with using untrained etc in studies. The difference in recovery between connective tissues and muscle only further seperatees the more advanced we are
This seems to be a trend with a lot of those guys, Ryan Humiston also comes to mind. Whether it was bro splits or mainly compounds with appropriate well-tested isolation work, they all built the majority of their size and strength a certain way and then later in their careers steer people away or outright denounce it. I understand it to a certain point: I think there is an element of being older, a bit beat up, or mainly trying to maintain/very slow progress and discovering an approach that allows them to do that. That comes as such a relief that they proselytise about it and say they wish they had always done this...but this ignores that, potentially, the thing that works well for you after a few decades of hard training and wear and tear is not the thing that would have given you the level of success you had earlier on. "To everything, there is a season."
(Not to ignore the issue of marketing, and algorithm pleasing...finding a new "scientifically optimal" exercise variation every other week is a good return on viewership...*looking at you Ryan*)
@@jon040192 good take John
Funny how i commented in pauls post that he has lifting amnesia and soon got blocked. Guess i hit a soft spot🤣
A piece of advice that has stuck with me from watching one of Hersovyac's vids was, "Everything works until it doesn't." Seems like where people go wrong is getting married to one style of training (especially when someone attaches their identity to the style) and never exploring other avenues.
Yeah, yeah that's a very commonly used phrase in our industry :)
Very interesting. I lifted a little in high school and everything was to failure with a spotter and now I started lifting again in my 40's and looking all over to figure out the ideal system to maximize growth, work capacity, and strength
Seriously mate, your ability to convey ideas and concepts in a way that allows a guy like me to understand is a gift mate. One of the only channels on YT where I watch the full video! Thank you
Appreciate you Lee! 15 years of teaching will do that :)
Another nail on the head by faz, and something that has kept me away from progressing in the gym. Carter and the other folks recommending low volume never made this distinction regarding intermediates. Recently swapped to higher volume, excited to see the results!
Hey nice, best of luck!
Great video. Absolutely LOTS of nuance. From my experience AGE is a massive nuance overlooked by the lifting community. When i work with a newbie or novice that is in their 20's or the newbie or novice in their 50's, 60's and as of last year a few ladies in their 80's, exercise selection, frequency and volume take on a very different look for the different age brackets while having similar skill set / experience.
Great points about nuance in the training, knowing what stage of training you're in and adjusting your volume based on that, knowing how many weeks of lifting you do before you go stale and schedule a deload are all vital information that informs my training - no cookie cutter approach. (Btw, there's an intermittent black screen effect, not a major problem for me since its not like the audio is affected but probably not intended)
Aye thanks, my feeling is that the same people who were gung-ho about 52 sets a week will now be doing sets of 3 on preacher curls LOL
I think the intermitent black screen occurs during the editing process, weird because that never used to happen and I'm using the same software. I'll investigate.
Faz, criminally underrated channel. Kinda pisses me off you ain't got more subscribers 😆 Clearcut advise without any bulshit unlike other channels. If a noob were to ask about quality training advice, I would suggest Fazlifts 💪
Appreciate that mate!
Interesting about the focus and intensity. These are something i can bring with certain lifts but not with ones I don't have years of experience with, but I'm trying to build there. Really appreciate the video. I started going to this gym and the trainers there treat me like an intermediate though I am really a beginner, perhaps due to the intensity i am bringing. Two months in, 43 years old and feeling like the next two months I'm going to reduce my sets to 2 sets each and bring all the intensity and see how that treats me. So far still getting stronger every week
This was a great listen Faz!
You see, I am young and impressionable. I am not experienced enough to read between the lines and distinguish new knowledge vs fads. You on the other hand have enough experience to recognise these modern fads to be similar if not exactly the same as fads in the yesteryears. So I'll program swap until I am more experienced.
😂😂😂 I have failed you
Once again, you hit the nail on the head. As a complete newb, i did full body. As a novice, i did upper/lower. As an intermediate, i did PPL 2× a week. Eventually, that was too much stress on my joints, and i went to mostly bro splits.
Its funny how many people forget their journey and only credit their current training for the destination they arrived at.
Yeah very similar to me Ben.
I've tried to make PPL and Brosplit work for me and they're fine but my gosh they bore the crap out of me 😂 So I'm going back to an upper lower, I'm going to attempt to make it work with lower volumes
@Fazlifts 😅 yeah, I can see that. I always end up back at one of the two. I love the insane pump of hitting all the volume on one muscle group. Although, I've been doing a hybrid of ppl/bro/upper-lower. I have to get in 3 workouts in 3 consecutive days. I do a push day with some supine pullups thrown in, legs, and pull with some close grip bench thrown in. Totals out to about 10ish sets for each major muscle, about 6 sets for all other muscles. It's the best I can do with my swing shift work at the steel mill.
As far as upper lower and full body, I'd love them if it wasn't for the warm-ups on multiple muscle groups. Especially full body, which takes me like 3 hours per workout. I've tried alternating heavy, medium, and light for each muscle group to make warm-ups shorter, but I just can't quite get the workouts short enough.
@@JoshBenware I had been totalling around 6 to 8 sets on my brosplit recently, over 5 days and it was about manageable. Although moving forward I am actually going to be in the 3-4 set range per week on a more frequent approach, which I think is gonna be pretty interesting.
I think with regards to the full body and making it more doable, I've been putting some of my guys on much more abbreviated setups of 5ish exercises per day 3xweek. No use of HLM either. It's been working pretty good.
ive ditched all "science based" content
i do all volume, all splits, all lifts, all whatever tf i feel like
ive added nearly 20lbs to my bodyweight while maintaining roughly 15%ish BF
paralysis by analysis is defo holding us back
Dude that's awesome, good for you man
You are one of the few that’s open about what they did to get where they are. Most just want to sell you something regardless of what got themselves to the advanced stage in the first place.
Yeah I wrote a long piece about this in my coaching group. I think a lot of influencers get really out of touch and forget what worked. Then they also either stop coaching or have very minimal low-contact coaching so they just lose sight of what works
I might copy pasta that whole bit into my community tab
Said perfectly, take science into consideration but ultimately you must adapt your training to your own progression
Definitely yeah
Charming you into the wrong thing - mike mentzer, incrediblely intelligent guy, very easy listening . And yet , his advice doesnt work absolutely for everyone, yet he speaks with authority that you could call dogmatic. Still , very intelligent guy and you can learn alot .
Oh yeah certainly early Mike was revolutionary
I don't know much about lifting and i am not up-to-date to all ways to gain muscle , few years ego i picked up 5 day upper lower split from natural hypertrophy's channel and i am still doing it, i am getting strength gains over all but sometimes the reps go down but in the long run the numbers keep going up and i look better and that's what i wanted when i started lifting. I hold stocks and the prices didn't go up in a straight line the dip then consolidate then go up, strength gains for me is similar.
NH is a good lad isn't he
@@Fazlifts yep, but i am not up-to-date to all his content and fitness content in general.
Same tbh
Bro I love upper/off/lower/off low volume.
I've been running your Barbarian routine for a couple months now and have been making great gains. The volume seems low but I've just been trusting the process and it's working.
Yeah don't let these grifters gaslight you into thinking volume is the 'prime driver of growth'
It's always been about progressive overload, and it always will be. If you're progressing, you are your own proof.
Good job man
I’ve been waiting to see a video on this!!
10:36 Yes, I remember when "research" guys were recommending total body 5 days a week. Might work great for someone that can live in the gym. But the rest of us have a real life, but still want results.
Yeah and unfortunately the way they promoted the 5 day full body stuff was awful!
But yeah there was no going back and looking at why they were wrong, they just moved on to the next grift
I used to do this almost daily. It shouldn't really take much longer than an hour of lifting a day and plenty of people go 1.5 hours for one body part 5x a week.
I found it funny when I saw Paul switched to upper lower over bro splits because he seemed very gung-ho about bro splits for a while. But I generally agree with what he promotes and like his content. I agree with him that “high volumes” really isn’t nearly as high as the high volume crowd promotes if you take sets to failure. Ironically I took his principles and applied them to an upper lower split well before he promoted them. I’ve had good results using ~4-8 sets per body part to failure per week split between 2 sessions. I basically took the layout of your Barbarian template and did 2 sets to failure for each movement. I’ve switched between that and a 6 day PPL depending on what’s going on in my life. Anyway, thanks for the content Faz!
Cheers!
He'll probably be back to a brosplit soon.
Just wanted to say I’m on week 11 of the barbarian in Boostcamp and have progressed every single workout, really like the philosophy and program design!
That's bloody brilliant mate!
Yeah I do wish people stick with it like you're doing, some of the reviews are by people who did it for 3 weeks lol
@Fazlifts 🤦♂️🤦♂️🤦♂️yeah it’s been treating me well. Gonna stay on it until I have a “serious” plateau. But even then I’m pretty sure I could tweak non training variables like diet and sleep first to break through the plateau. Honestly this is the first plan I’ve seen and felt gains on - I did the reddit PPL for 6 months and kept stalling because of the higher volume. Pretty sure I’m exactly the lifter you were talking about in this video where I don’t actually need that much stimulus to grow and get stronger.
I’ve been on a low lower, mid upper volume U/L split for over half a year now. Excited to watch this.
Nice dude, going well?
@@Fazlifts So far yes but I have found myself adding a set here and there for shoulders and biceps. My legs seem to be responding really well to the lower volume.
Yeah that's pretty common. I'm the same way
What does lower volume for legs look like for you ?
@ 4 sets of squat and 4 sets of sandbag pick and carry a week. So 2 sets each on my lower days (running U/L split). The sandbag used to be 1 set heavy RDLs 2x a week but I got a sandbag for Christmas and want to use it lol
Great video as always
I do bro splits at 45 years old and will keep doing them. It, obviously, works and i enjoy it.
Heck yeah 💪
i remmember him and his buddy jaime from chaos and pain back in the day
Currently running an upper lower with 2 top sets, I’ve been lifting a few years now and I always come back to that split because of time constraints from life, but I happen to keep making more muscle when I return to it
Nice bro!
Thankyou for the video.
Thank you for tuning in bro
@Fazlifts Nobody on YT explained what you talked about in the video
I know now why I plateud and how to Change my training!
The moment i saw the title i knew paul carter was involved
Sure, it's all complimentary though. I like Paul.
Great video, thanks. The only point of critique are the dark flashes. I assume a problem introduced during upload?
I think the intermitent black screen occurs during the editing process, weird because that never used to happen and I'm using the same software. I'll investigate.
@ with 10k you should employ an editor and at 100k a speaker like Gshred (but female please ;)
Lol I get very little YT money for doing this mate - I do it 'cos I enjoy it
@@Fazlifts You talk business like I lift, smallish.
Think big! Give us everything for free like Google and then sell the advertising space on your wall and hat ;)
PS i enjoy your videos, the little flaw doesn’t matter at all.
Don't get too familiar Thomas
Another good vid! 👊
Thank you bro!
If you want a good UL, just buy Faz' "Barbarian" already 😅 As a side note, a video titled "The CORRECT way to Program Upper/Lowers" could be a really cool idea from you.
That's right!!
Interesting 🤔 might have to give this low volume U/L approach a go 😜
Ayoooo!
My issue with Paul is his personality leads to him buying in 110% to whatever his current method is, completely forgetting that other things he has used/discussed in the past worked as well.
Yeah I see what you're saying, ideally we want to evolve over time.
Nice one Faz 😊
Inspired by our chat :)
One thing I will say about this approach is that it is closer to what I think is realistic in a real world approach. Try doing a 4 day upper lower with 15 sets a week, let alone 20+. If you’re truly training hard and taking proper rest periods between sets. The average upper day will have you in the gym for a ridiculous amount of time, and you’re also probably not recovering for the next session.
Yeah 20+ is just unrealistic for anyone.
Hey faz what do you consider good volume for intermediates 8-12 sets ? Or more or less ?
Here you go dude, all my fundamentals in one place. Check the volume video:
ruclips.net/p/PLcBzFSqsHKhs5muajYxG70uCcwGJ8IV3h
How do you classify "advanced" stage for a natural bodybuilder? I feel like many people have different opinions on the topic. Some years ago people would use strenght standards, but it's pretty clear now people can get incredibly muscular without becoming powerlifter strong.
I talk about that in the 'My Critique' section, it's related to training needs
I remember Paul Carter Tnation days...he told people to curl the barbell for 100 reps nonstop and walking lunge like 500 reps nonstop
Damn that's wild. Glad I avoided TNation
@Fazlifts yeah it's crazy how influencers go in and out of popularity...Im glad for middle of the road people like you coach
I think a lot of these people run out of topics to discuss and they need engagement to keep the money coming in
I think that's a big part of it yeah
Then also the more RUclips they do the less coaching they do and their grasp on reality wanes
@Fazlifts true coach...also the "optimization" trend is the over reaction to the powerbuilding era in the 2000s
Im guessing the next trend will shift too far back towards the strength side again and the cycle starts all over again
Yeah I think that's what is happening. This video was my attempt to cut that off at the pass, at least with my audience.
We're seeing a lot of guys coming through now recommending low volume, low reps, high frequency sets of 5 etc - I mean I will say on balance, this is probably better.
Great video Faz. Expect to be blocked by Paul soon (just joking). But I think you have a point, people seem to swayed by how someone says something rather than what they're saying.
You may be joking but Paul definitely blocks people for much less lol
LOL!
I was nice to him!
@@rackpull772I asked him a question on an IG post a few years ago and he blocked me even though I wasn’t rude whatsoever!
Hey Faz, I'm curious to know what do you see as a beginner, intermediate and advanced?
So that's basically what I discuss here: 4:40
@@Fazlifts I meant, do you view an intermediate for example based on how long he has been training, or maybe how much muscle he has?
I'm just training as hard as I can on a program I made up with movements I like doing. I'd be a solid 1.25/10 on Natural Hypertrophys scale of development, my bent over row is almost at 100kg for reps woohoo
Nice going dude
Faz i have a question i am an early intermediate and i do pretty low volumes high effort i warm up well. Every second week on my training phase, my sleeps becomes bad, systemic fatigue and feel like crap all day and sometimes i get weaker.I am around the late 20% bf, i have a decent amount of muscle. I am looking after my food, trying to eat healthier slowly cutting i want to get at around 18 to 20% bf. Do you think its a training problem or diet or maybe stress is it all of the above ? On average what should i look out for? And in your experience with clients what do you think the problem is on average?
I don't really get problems like this with clients, so I think you're probably missing something fairly fundamental.
You would probably benefit from either some coaching or a consultation.
I had another look at this question and the thing that really jumps out at me is the bodyfat.
You said late 20s...
That's just really unhealthy. If we were working together getting you down to 20% at the most would be the immediate next step.
I'm not a Dr obviously but being that high in bodyfat will 100% effect quality of life and energy etc
Honestly it's worth it making that commitment, you're not going to believe how good you could feel until you experience it yourself
I’ve been doing PPLxArnold for 6 months but I haven’t progressed due to a steep deficit. I’m honestly lost now, skinny fat and everybody says something different. Any advice on what split is good for me? Considering that my whole upper body is my weak point
As a beginner, how do you determine when you should increase your volume? Is it from encountering a plateau that can't be mitigated by lifestyle and diet improvements?
Yeah pretty much, food will likely be the solution to your first, second and third plateaus but then maybe after that you might need more volume. Also really mentalling engaging in the process of working harder.
@Fazlifts I appreciate the return Faz
So what you're saying is, poundage progression on a range of exercises with good form at moderate to high reps?
By George, I think he's got it!
For the algorithm
❤❤❤
-Science based
-Based science
Know the difference. Your gains depend on it.
Tempted to pin this lol
@Fazlifts Do it for the people! Lol
Didn’t buy lengthened partials.. didn’t buy low volume.. didn’t buy “optimal” exercises. Don’t blindly buy into the fads. Do what works for you through trial & error.
is there a good lifting forum these days?
Nothing I'm aware of, there's Reddit but that's just a mess - I just hang out in my Coaching Group
Hey faz, have you seen menno henselmans video on protein intake he did recently?
If so what are your thoughts?
I don't have any interest in any of it mate, because it's a mess - I churn out fkin amazing transformations and coaching based on reality. I don't care about that BS anymore. It's a waste of time.
@Fazlifts fair point and I agree it's a waste of time to overcomplicate it. I appreciate that about you.
It's not even about the overcomplication, they all just talk shit
@@Fazlifts trust bro. It's all just bullshit that used to confuse me before I started watching Alpha destiny, GVS, basement bodybuilding and yourself. And actually putting in the grind. So I can appreciate the real experience you guys bring, it's wholly underrated nowadays.
Also your gym is so amazing bro, what's it called? I live in the north of England but occasionally go down to London, is it around that area?
@@kamranhussain3159 Midlands mate, it's Ultraflex
Why dont people just experiment with volume, see wfrom how much they can recover and continue progress depending on how often they train a muscle. Thats all. I was overthinking for a long time, but best is to just experiment
Sure that's a strategy.
I think a more intelligent strategy is to do that but also to learn from people who have already made that journey, and helped others do the same.
There's a productive middle ground between overthinking and trying to do everything yourself.
@Fazlifts actually, i did that. Watched the educational series from jordan peters and used his advice, with a little bit of experimentation. Thanks for the reply!!
What are your thoughts on jordan peters by the way?
I don't really have thoughts on people I don't know, but if you want to ask me something specific about his training philosophy then go ahead.
@@Fazlifts What are your thoughts on his full body approach? Because it is different to yours. Currently doing his approach, but yours is next on the list when i exhaust this one :)
@ it's much more well thought out than Jeff Nippards attempt at putting together a full body.
I can tell which of those two actually coach people and which are just RUclipsrs
does more volume for intermediates also applies to lower body training
Yes, BUT bear in mind your volume needs will vary based on bodypart, exercises used etc
Squats and Deadlifts tend to be very effective
@@Fazlifts can you add more isolation in case of those kind of exercise like leg curls?
Oh yeah for sure, and you should too
I'm just saying you might not practically do as much volume for lower if you're hitting SQ and DL hard
@@Fazlifts understood. Thanks for everything you do, really appreciate it
Why am I watching this with a spanish dub??
Edit: Okay, I see the option to change it now
Dunno mate lol
I really wish Paul wasn’t an arsehole about training. I listen to his podcast with Chris and he comes back a lot more agreeable there. I like his information but would prefer if he didn’t go about it that way. He also acts like this on Twitter with non lifting related stuff. I genuinely think people would listen more if he had a different approach. Jeff Nippard can be criticized for his information but people follow him because he’s nice and seems level headed in his approach.
I would try not to be too influenced by personality
A lot of bad information has been passed and a lot of good information has been ignored due to people not being able to seperate personality from policy.
@ yeah I agree, tbf I don’t really. Paul in my opinion has some shitty political views and as mentioned acts a bit of a prick. However, I still tune into the podcast and even apply most of his advice. Because information is information. I’m just saying I would prefer if he didn’t behave in such ways then it would be ideal.
Trained under Meadows... yeah, now carter is low volume to sell his programs
He is a big believer in 💉also 😂
Faz, do you think some advanced lifters need more volume than most to see gains?
Or do you think the gains are just so slow that whatever you do does not move the needle much?
No, they definitely need less volume and it becomes a lot more important to get it right.
Algorithm
When Faz calls you intelligent 🥹
Why are you so nice and is really tryna explain things and not just promote a style of training like it is a religion? wtf you are so cool
This is just who I am ig