It's a really fun & effective way to train, that doesn't have to take forever and you can tailor it from 3 to 6 days a week! fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
7:27 this is a great takeaway. Full body training has helped me tap into more of the physical fitness side of weight training that you can observe on the silver era. It’s okay not to be 100% fresh going into your next set. Pushing the envelope helps build a lot of work capacity, and teaches you how to pace yourself throughout the session like a proper athlete, as well as respect proper hydration and intra workout nutrition. Keeps me coming back
Absolutely 💯 I think it's a real mentality shift when people come from more strength based routines. I know for me (like you) I really enjoy the high pace of bodybuilding workouts.
My way basically goes: Medium, rest, Medium, rest heavy, rest, light, rest heavy. I look at it like the first two medium sessions ramp me up to being able to go hard. Like how in boxing you work up a good sweat before you go fight. The light session lets me touch up and recover a bit. Then the last heavy session gets potentiated by the extra recovery from the light session. Then we have one-two days of rest. 10k steps every day, even on rest days seems to help me recover well in addition to the split having a ton of rest built in. Those are my major tidbits and contributions off the top of my head
Glad you chimed in here 😊 Yeah I also like a heavy day to be preceeded by either a rest day or even a recovery based light day. The muscles are without a doubt the most adaptive tissue so continuously changing things up means we can hit them so often without killing the joints or burning out. Love it 💪🍻
Love HLM Wizard program, tried all sorts of training programs over the years as an 54 year old lifter who still thinks his 21 years old & going strong.
I've enjoyed doing H/L/M with Upper/Lower, 3 different workouts for each, 4 workouts a week. I've also incorporated doing H/L/M across weeks, so a week of 8s, then 5s, then 3s for the big hitter movements of ad press, squats, bench, deads with the two light days just running normal double progression for things like dips, hack squats and rdls for higher reps eg. 10-15 or 8-12. I've hit some big prs and added a lot of noticeable size the last year with this method. Planning to experiment with fullbody again in the future with a similar kind of periodisation as it seems to be working well for me at the moment.
I might make 2024-25 the bulk/cut phase that I give this a real try. I've always been allergic to full body training (PPL, U/L, Upper/Posterior and now back to U/L but on a 9-day rotation of 2 days on 1 off with 3 variations of each workout) but the H/L/M system makes so much sense as a way to have both high quality volume + frequency. Great stuff as always.
The style of training that opened my eyes. I bought the wizard and was thoroughly surprised and impressed with the results and strength that I gained from training this way. First split that got me into full body training!
I've been running the Wizard for a bit and I love it. I could train like this for years and not get bored. There's enough variety and flexibility within the program to keep things fresh. I can't see myself deviating from this for a long time. I can only commit 3 days/week at the moment and I really like full body, so it's perfect.
Never tried FB myself, but I do programed for others with a similar approach. Technically every training day is HML, but for a different movement, usually a hinge, a press and a squat would be the heavy on each day if it's a 3x week FB (so day 1 heavy hinge, day 2 heavy bench, day 3 heavy squat) and this is what opens each day, second movement of the day is the medium, that it also rotates each day (hinge, press, squat) and 3rd the light. Each on its own. Then the "accesories" is usually a couple of supersets, in typical bodybuilding approach. The people that I have doing this take between an hour and 75 min to complete, so they not feel drained by the end. The heavy squat day is always before 2 consecutive rest days.
Sounds good 👌 I found overall weekly recovery to be rough training things to failure with moderate to high reps, then hitting that same area hard two days later. Hence the need for this type of set up.
Yea this resonates quite a bit for those who like to train full body. I think something like Heavy - Other (Abs/Calves/Traps/Forearms) - Light - Rest - Medium - Rest - Rest would work well also for the 4x/week crowd. I do think a heavy day focused on Deadlifts / Bench / Squats / Rows / Overhead Press somewhere in that 15-20 total set range is a heck of a taxing day!
It's fairly taxing however it's important to pick bodybuilding variations. So high bar squat and strict bench, once you're past the Squat Bench and SLDL you're pretty good.
Have been using set up recently after following a plan you created for me purely down to having suffered some knee injuries, I had been auto regulating the volume of legs as you describe here due to this such as 1 set of squats or leg press slightly more on extensions or curls but I have loved this training. Current goal is to maintain a lean aesthetic physique 173 pounds 5ft 10 still have abs and performance is adequate and be able to enjoy life with my son. I will train as little as two days some weeks and four some weeks often with heavy light medium light before returning to heavy I can add volume to areas I want easily such and chest and back and keep others at 3 sets etc. Plus the super sets and constant moving in the gym keeps me from having to entertain small talk so win win 😂
Guys, just BUY the E-book! I did and it provides an excellent template for a Full body training protocol, utiilizsng undulating periodization and with Faz's decades of experience underpinning its application for solid results. Some people may not fully appreciate that Faz is also an Educator by profession and that comes across in the excellent presentation of the Wizard E-book. Those are my honest, unsolicited thoughts but get the Program, give it 6 months and see what you think. Atb
I think this is a great program and I've been doing a variation of this for the last 6 months+. Instead of adding a fourth day I like to add rest pause reps on my last set and I find this works best on the medium day for me since it's safe (leg press, smith machine bench, lat pulldowns etc). Nice work as always Faz- "your only loyalty is to your results".
I've mostly used a form of 3 day a week HLM although I rotate the exercises. So Monday might be Heavy Sq, Medium BP, Wednesday Heavy DL,Light Sq, Light BP, Friday Heavy BP, Medium Sq, Light DL.
Sounds good H. I think it would likely work better with a PL approach as you're more likely to use lower reps and RIR. I found recovery to be rough training things to failure with moderate to high reps. Then hitting that same area hard two days later. Hence the need for this type of set up.
another way to adapt the lighter days to folks like myself who don’t necessarily require the recovery is to still stick to isolation/lighter lifts and higher reps, but just rest longer. still getting the variety of stimulus but if the recovery benefits of shorter rest aren’t needed, it’s a good way to train without just having another medium day
When I bought The Wizard, I never actually tried it out in its og form. Which was a bit silly of me, but whatever. You explain the reasons why some have held back, and I'm one of them. The first day seemed brutal to me. As it was written, it would take 2 hrs. And by the time I'd get to shoulders and arms, I'd be toast. Then the light day seemed boring, even though I'd probably be craving it if I actually ran the program and stopped being a pansy. I also wanted to train more often, 4 - 5 times per week ideally. I wrote a 'balanced' version that was 4-5 days and it didn't work that well. I lost sight of what mattered the most about the principles behind the program. I learned a lot from that. And thanks for posting this video because it 'fixes' almost all of the reasons why I was hesitant to run the program. Even adding a fourth day is detailed more thoroughly than in the book.
Good to hear! Experimentation is all part of the process. I'm still glad you tried it your own way. It's helped your understanding which is a good thing.
just read through the Wizard ebook because of how much food for thought this video gave me. I am going to keep this in a back pocket for a future adjustment but it sounds really interesting both as a variation of more conventional splits as well as weekly since you get different types of workout. Not sure how I would respond to this in terms of soreness/recovery and still being able to stimulate a muscle but it has me very intrigued. Will look into the Tactician too since I think combining hypertrophy and strength is very cool. Great video, thanks for the info.
Great video idea! Got lots of useful information out of your older video based on methods for advanced strength clients and this seems to be a similar idea but for full body. Awesome work 🔥👏 Also, 10:28.... 😂
Hi Faz, There will be periods for me very short of time. I've got an idea to set up a scheme to make the most out of it to save muscle or to even advance a bit: All heavy means cluster sets. All light means myo-reps Day 1: Low incline Larsen press H Low incline bench rows H Leg curls L Leg ext. L Overhead tricep band extensions L Band cutls L Band pull aparts L Day2 Hack squat H Pullups H High incline bench press L Side lateral raises L Concentration curls L Banded tricep pulldows L Day3 Lying tricep db estensions H Incline curls H Rdl H Ohp H Db flies L Band pull apart L Bulgarian split squat L So just one cluster set or myo rep set from everything to save time. Original heavy set would be around 6-10 range, light 12-15 reps. What do you think?
Great video like always , i Like how the HLM mentality can be applied on everything , the concept itself is used to manage fatigue even within a Session , for example within a Lower day .. u could have : Heavy Squat , Medium Hinge , Light Squat .. and the other Lower could be : Heavy Hinge , Medium Squat , Light Hinge . __________ Speaking of undulating things , couple of questions as always haha : 1:So if i am sick of DDP and DP schemes and i wanna run your 8/5/3 or even 12/9/6 for Purely Hypertrophy , do u think it's a good idea ? or basic DDP is still better for Pure Hypertrophy ? i find something Psychologically better with Pushing with 8/5/3 tho , meanwhile i stuck when using normal DP ... 2:Can i apply it for everything that can be micro-loaded ? even stuff like Ez bar Biceps Curl for example ? 3:and how would u implement something similar for (DB Exercises and Machines) ?
I have an important question, just to make sure I understand things correctly : Let's say I do one heavy day, one light day and one medium day. Let's just take ine consideration one mouvement pattern : shoulder abduction. Can I go heavy on weighted chins on the HD, for example 4×4 as strength work, then do 4×10 on MD as hypertrophy Ork and finally ladder sets on LD as endurance work? All of these will be pretty high effort, the only thing changing is the ratio of intensity-volume. Now, let's add to this for example bench press and squats, should I go heavy on everything on the dame day or spread them _(the powerbuilding way, kinda)_ where I'll go for example heavy on squats and light on pull-ups? If you understand what I mean, please respond :')
I recently felt like my Program became way more complicated for my level of advancement honestly , plus i was maybe doing too much (variety specially) than i really need to . so i am going back to the basics sticking to 3 variations per movement and trying out the HLM system it looks great . however my question is : u said in a video to not go all out / to failure (at least on every set) on the heavy days , so ok i can use something like Linear periodization or something where i only push it on the last set only , but what about Light/Medium days , can u still go all out on those (with lighter exercises ofc and a higher rep ranges) ? and is it Ok to do Both (Deadlift & BB Row in the same day) ? each like for 3 sets or something ?
Also, just curious why you say to up the volume upto 6 sets on the heavy day before adding more volume elsewhere? Why not spread it out over the couse of the week? (Asked couple questions below mate not sure if you missed the notification or not)
I wrote a whole book going into the details, I'm not gonna be able to lay it all out in the comments. Pick up the book, it's well priced: fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
Hi Faz, Thank you for this video. Lot of really useful insights. I didn't see any mention in your video neither in your ebook about REP/RIR, but perhaps I miss it. What would be your general recommendation? For example, go all in during the heavy days with all sets to failure and keep 1-2 reps in reserve in the light medium day?
I also use HLM system to organize workouts like an upper lower recently! It's been a game changer! Also I'm suffering from jumpers knee and i have pain when squatting heavy but I can do lower weights. Should I lessen the load? Or should I take a few weeks off from knee extension exercises?
H-L-M seems to be awesome. I am currently running a 2x per week Full Body program while i am on a diet. Because of Alex Leonidas i started to add a little bit of GPP work trough the week. Nothing that is set in stone. Sometimes i will do a Kettlebell Long Cycle conditioning workout abother day i would just do a few Burpees or Pushups. Or just go for a run. But nothing which is set and which i have to do. The H-L-M setup is very intriguing and i would love to try it. It would be easy to implement it in my current program so i just could continue from here on. My question is how i should continue if i would miss a day? So for example if i only can train on Wed-Fri-Sun and go with the H-L-M approach and now i would miss the L workout what would be my next workout on Sunday? Would i just continue with the program and do the Medium workout or would i do the missed light workout and just rotate my workouts to M-H-L the following week? Because the goal is to double progress within every workout my intuition tells me to do the missed workout. But this would screw the recovery time a bit that you would have between the Medium and Heavy workout. Or does this not matter at all?
To answer the question if you missed the Friday session I would either do it on Saturday or simply drop it that week. I like to have the heavy day on Sunday because most people have a little more time to relax and recover.
Super intelligent structure and reasoning! Still, do you think that in comparison a block system of 4-6 weeks specializing on each phase (heavy light medium) could make stronger adaptations and add more variety which would make a positive resensitization so that returning to the same stimulus you make better gains again with less volume? The mind pumped guys' system is built around this idea. But I have to say again, your system is super cool as well. Interestingly it also resonates with Jason Gallant's concept of doing heavy work only once every 2-3 weeks and the other workouts more pump style of training. (again huge respect for you for making a superb podcast with him, as I know the only one, a hidden gem) 😊
I do that as well, I don't have any one system that I use. I use whatever suits the client. I'm not a RUclipsr out to make a name for myself with one trademark system. I'm an actual full time Coach who works with many people.
Been doing the wizard for about 3 month now and im really enjoying it. After training low reps for a long time its been a good shock to the body and seen some good strength increases after platauing on my old program. Question for you faz, when adding more volume do i add extra light work on all days?? If so do them exercises need to be different on all 3 days?
Hey Faz Great video ! currently running a 3 to 4 day full body routine. I have incorporated all these things that you’ve gone over what I love about this routine is I never get bored. I like the heavy light medium concept. Oh yeah and don’t be a bitch on heavy days.😅💪🏽
Any idea in splitting those heavy&light&medium excersises on across the week rather than doing one type of training per workout? For instance doing chest and back heavy, arms and delts light, legs medium on one workout etc?
Just trying to keep the level of physical (and maybe also mental) stress the pretty much same on each day. After couple of heavy lifts moving to medium or light lifts for other muscles might seem like a nice reward after heavy exertion. And I do understand the point of this heavy-light-medium system, just wondering might that kind of splitting of effort along the week be viable, or am I just talking about normal full body routine at that point 😅@@Fazlifts
I would direct you to 10:25 Lol kidding brother, of course you can try things your own way. You don't have to listen to my way. I am happy you are on my channel and commenting, so try it and let me know how it goes. Good luck brother
Thanks! Problem is I create unnecessary mental pressure and stress on my "heavy" lifts, even though im weak as hell, but on top of that I'm a person who reacts super physically to mental stress, so thats why i was thinking that spreading those extra stressful excersises across the week might be more sustainable. Even though what you said at 7:27 is something I needs to get trough my thick skull. @@Fazlifts
Hey Faz, for the advanced progression are you first upping the volume on the 3 days or only adding the day? I actually enjoy more adding days first as I feel spreading the volume it's better for progression
Hi faz, I'm doing the osolot routine, should I progress to heavy light medium day off then medium instead of heavy light medium day off then light for more gains with a 2nd bicep exercise?
@@Fazlifts I'll try out your 5 day suggestion on 17:48 (H, L, M, day off, H, day off, M), I guess running would take a backseat (2 days) but i don't mind using the elliptical/LISS cycling right after every workout.
As another person that bought the Ebook, I agree how useful it is, the routine helped me a lot especially fitting in a good workout in a busy grad school schedule
In that situation I'd rather pull back on volume. Keep intensity high and frequency moderate. Keep the focus on where it matters, HARD work as OFTEN as you can.
@@Fazlifts Yeah I mean I'm lifting 90 pound bagss of sement, those sighns you seen on road, lifting those. Heavy work, thats why once a week is enough. Maybe legs arms and shoulder could get hit more often
what is your opinion about jordan peters 4 days full body program in general ? day 1&3 heavy upper light lower day 2&4 heavy lower light upper 1 set per exercise all out! i recently hit 200 lbs. bench. is that good abroach for me or i will need more volume because i do 9 sets per muscle per week now ?
I knew that is not a smart question starting with high and going to low volume But I asked because a lot of People talking about intensity and i wanted to try I will stick to my routine until i stop progressing
Hi Faz - great video. I have switched up my training to follow the H/L/M system outlined in your book 'The Wizard.' I had one question - I enjoy the front squat as much as the back squat, but doing both in one week is a bit tough on recovery and progress. Is it fine to alternate between the back and front squats every other heavy session, or should I stick to doing one of the two on the heavy day, and the other on the medium day?
I have attempted to purchase this program through PayPal, but for some reason, it got stuck at the checkout page and I am unable to proceed with the transaction.
Hey Faz bought the wizard book and have couple questions Why is it laid out slighty diff from boostcamp, ie 1 set vs 3 sets of legs on heavy and medium days? And also the progresion/built in recovery seems diff as well, on the app its 5, 10, 15, upping weight when all sets hit target, in the book its a range of 5 to 8, 8 to 12, 12 to 15. Just curious to why there is only 1 back movement per session instead of a lat and mid back exercise?
This was partially answered in latest Q&A. Wizard pdf has three sets for legs but only 1 set on boostcamp. He originally ran it with just one set himself but people requested higher volume so he increased to 3. I'm personally going to reduce to 1 or max 2 sets as my quads are getting too beaten up on 3!
Very good, if you're coming back you need to hit the muscle as often as possible with good sets. That's what this does. Start here then move back to other routines like UL or PPL later if needed.
If you squat heavy on Monday, Deadlift heavy on Wednesday and Leg Press heavy on Friday - you're loading the legs/hips/lower back heavy all throughout the week. So when is the light day? When do you recover? If you're reasonably strong and working hard, you won't be able to recover from that. Only a beginner could. If you feel the heavy day is too much for you, improve your conditioning and work capacity 10:05
@@Fazlifts Well, I guess I'm more in the lower intermediate category, but my point wasn't about turning Light days into Heavy Days but more about spreading them out/mixing them. Combining the different days of different body parts. For Example: - Day 1: Heavy Bench + Medium Press + Medium Back + Light Leg Ext/Curl - Day 2: Heavy Squat + Medium RDL + Light Back - Day 3: Heavy OHP + Medium Bench + Light Leg Add/Abd - Day 4: Heavy Deadlift + Medium Squat + Light Something i don't know :) My example isn't meant as a comprehensive list or anything. Just meant to demonstrate my question better. When you were reviewing Jeff Nippard's Full Body High Frequency program you made a similar comment about it being bad because it didn't adhere to the HLM philosophy but when you look at it per individual body part, it actually kinda does, just not all Heavy's together, but more akin to my crude "template" above. What are the disadvantages?
If someone were to miss a session, would you try to cram the missed volume into the 2 other workouts that week, or just carry on as normal? Example: i missed the Monday (Heavy day). Do you recommend just doing Light on Wednesday and Medium on Friday still and start fresh next week? Or try to fit some of the heavy day in across those workouts? Or do Heavy and Light on Wed and Fri and forget the Medium? Or does this simply come down to personal preference? I guess the beauty of this program is that if we miss a day when life just gets in the way, we at least still train everything 2x in a week.
It's a really fun & effective way to train, that doesn't have to take forever and you can tailor it from 3 to 6 days a week!
fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
7:27 this is a great takeaway. Full body training has helped me tap into more of the physical fitness side of weight training that you can observe on the silver era.
It’s okay not to be 100% fresh going into your next set. Pushing the envelope helps build a lot of work capacity, and teaches you how to pace yourself throughout the session like a proper athlete, as well as respect proper hydration and intra workout nutrition.
Keeps me coming back
Absolutely 💯 I think it's a real mentality shift when people come from more strength based routines. I know for me (like you) I really enjoy the high pace of bodybuilding workouts.
I can't believe there was a time where I thought that "heavy" day would be too much work. That's deload territory these days.
have you noticed more fat burn, better physique, full health, etc?
@@brettsmith7520can eat more calories and stay lean is a result from long full body workouts
My way basically goes:
Medium, rest, Medium, rest heavy, rest, light, rest heavy.
I look at it like the first two medium sessions ramp me up to being able to go hard. Like how in boxing you work up a good sweat before you go fight.
The light session lets me touch up and recover a bit. Then the last heavy session gets potentiated by the extra recovery from the light session.
Then we have one-two days of rest.
10k steps every day, even on rest days seems to help me recover well in addition to the split having a ton of rest built in.
Those are my major tidbits and contributions off the top of my head
Glad you chimed in here 😊 Yeah I also like a heavy day to be preceeded by either a rest day or even a recovery based light day.
The muscles are without a doubt the most adaptive tissue so continuously changing things up means we can hit them so often without killing the joints or burning out. Love it 💪🍻
If anyone is on the fence about getting the ebook - do it, you won’t be disappointed! 💪🏽 I’ve seen fantastic results the last 10 months
Appreciate you bro 🍻
I second that
I third this. It's a FANTASTIC ebook. The Wizard rocks.
I bought your ebook months ago. Once you go full body, there's no going back
Truly
Love HLM Wizard program, tried all sorts of training programs over the years as an 54 year old lifter who still thinks his 21 years old & going strong.
I have just this week gone back to this programme !!
I've enjoyed doing H/L/M with Upper/Lower, 3 different workouts for each, 4 workouts a week. I've also incorporated doing H/L/M across weeks, so a week of 8s, then 5s, then 3s for the big hitter movements of ad press, squats, bench, deads with the two light days just running normal double progression for things like dips, hack squats and rdls for higher reps eg. 10-15 or 8-12. I've hit some big prs and added a lot of noticeable size the last year with this method.
Planning to experiment with fullbody again in the future with a similar kind of periodisation as it seems to be working well for me at the moment.
And I was thinking to myself, it would be a great day if Faz decided to upload. This will be good, full body is my favorite split!
Enjoy!
I might make 2024-25 the bulk/cut phase that I give this a real try. I've always been allergic to full body training (PPL, U/L, Upper/Posterior and now back to U/L but on a 9-day rotation of 2 days on 1 off with 3 variations of each workout) but the H/L/M system makes so much sense as a way to have both high quality volume + frequency. Great stuff as always.
Yep it becomes pretty intuitive once you're into it. I really enjoy it. A few of the lads are using the set up in the coaching group.
The style of training that opened my eyes. I bought the wizard and was thoroughly surprised and impressed with the results and strength that I gained from training this way. First split that got me into full body training!
I remember! I think we talked about how much you enjoy the routine earlier this year. Good man
I've been running the Wizard for a bit and I love it. I could train like this for years and not get bored. There's enough variety and flexibility within the program to keep things fresh. I can't see myself deviating from this for a long time. I can only commit 3 days/week at the moment and I really like full body, so it's perfect.
Never tried FB myself, but I do programed for others with a similar approach. Technically every training day is HML, but for a different movement, usually a hinge, a press and a squat would be the heavy on each day if it's a 3x week FB (so day 1 heavy hinge, day 2 heavy bench, day 3 heavy squat) and this is what opens each day, second movement of the day is the medium, that it also rotates each day (hinge, press, squat) and 3rd the light. Each on its own. Then the "accesories" is usually a couple of supersets, in typical bodybuilding approach. The people that I have doing this take between an hour and 75 min to complete, so they not feel drained by the end.
The heavy squat day is always before 2 consecutive rest days.
Sounds good 👌
I found overall weekly recovery to be rough training things to failure with moderate to high reps, then hitting that same area hard two days later. Hence the need for this type of set up.
Yea this resonates quite a bit for those who like to train full body. I think something like Heavy - Other (Abs/Calves/Traps/Forearms) - Light - Rest - Medium - Rest - Rest would work well also for the 4x/week crowd. I do think a heavy day focused on Deadlifts / Bench / Squats / Rows / Overhead Press somewhere in that 15-20 total set range is a heck of a taxing day!
It's fairly taxing however it's important to pick bodybuilding variations. So high bar squat and strict bench, once you're past the Squat Bench and SLDL you're pretty good.
Thanks for all your work faz love full body training. On the light day would it be ok to prioritise more arm work if it’s a weak point
Sure, you can add in more sets, more exercises and even bias your compounds towards arms (Weighted Dips for chest, ChinUps for Back etc).
Appreciate the reply mate bloody legend 👍
Have been using set up recently after following a plan you created for me purely down to having suffered some knee injuries, I had been auto regulating the volume of legs as you describe here due to this such as 1 set of squats or leg press slightly more on extensions or curls but I have loved this training. Current goal is to maintain a lean aesthetic physique 173 pounds 5ft 10 still have abs and performance is adequate and be able to enjoy life with my son. I will train as little as two days some weeks and four some weeks often with heavy light medium light before returning to heavy I can add volume to areas I want easily such and chest and back and keep others at 3 sets etc. Plus the super sets and constant moving in the gym keeps me from having to entertain small talk so win win 😂
Hi Faz. I am finishing up week one of the wizard and i love it. Keep up the good work!
Fantastic 👌🍻
Guys, just BUY the E-book! I did and it provides an excellent template for a Full body training protocol, utiilizsng undulating periodization and with Faz's decades of experience underpinning its application for solid results. Some people may not fully appreciate that Faz is also an Educator by profession and that comes across in the excellent presentation of the Wizard E-book. Those are my honest, unsolicited thoughts but get the Program, give it 6 months and see what you think. Atb
Thank you Ty!
I think this is a great program and I've been doing a variation of this for the last 6 months+. Instead of adding a fourth day I like to add rest pause reps on my last set and I find this works best on the medium day for me since it's safe (leg press, smith machine bench, lat pulldowns etc). Nice work as always Faz- "your only loyalty is to your results".
Sounds great!
Change the term from heavy light medium, to undulating periodization and now it's a strength building program 😂
Zourdos approved!
I've mostly used a form of 3 day a week HLM although I rotate the exercises.
So Monday might be Heavy Sq, Medium BP, Wednesday Heavy DL,Light Sq, Light BP, Friday Heavy BP, Medium Sq, Light DL.
Sounds good H. I think it would likely work better with a PL approach as you're more likely to use lower reps and RIR.
I found recovery to be rough training things to failure with moderate to high reps. Then hitting that same area hard two days later. Hence the need for this type of set up.
another way to adapt the lighter days to folks like myself who don’t necessarily require the recovery is to still stick to isolation/lighter lifts and higher reps, but just rest longer. still getting the variety of stimulus but if the recovery benefits of shorter rest aren’t needed, it’s a good way to train without just having another medium day
Sure, sure whatever works for you 👌🍻
When I bought The Wizard, I never actually tried it out in its og form. Which was a bit silly of me, but whatever. You explain the reasons why some have held back, and I'm one of them.
The first day seemed brutal to me. As it was written, it would take 2 hrs. And by the time I'd get to shoulders and arms, I'd be toast.
Then the light day seemed boring, even though I'd probably be craving it if I actually ran the program and stopped being a pansy.
I also wanted to train more often, 4 - 5 times per week ideally.
I wrote a 'balanced' version that was 4-5 days and it didn't work that well. I lost sight of what mattered the most about the principles behind the program.
I learned a lot from that. And thanks for posting this video because it 'fixes' almost all of the reasons why I was hesitant to run the program. Even adding a fourth day is detailed more thoroughly than in the book.
Good to hear!
Experimentation is all part of the process. I'm still glad you tried it your own way. It's helped your understanding which is a good thing.
just read through the Wizard ebook because of how much food for thought this video gave me. I am going to keep this in a back pocket for a future adjustment but it sounds really interesting both as a variation of more conventional splits as well as weekly since you get different types of workout. Not sure how I would respond to this in terms of soreness/recovery and still being able to stimulate a muscle but it has me very intrigued. Will look into the Tactician too since I think combining hypertrophy and strength is very cool. Great video, thanks for the info.
Great video idea! Got lots of useful information out of your older video based on methods for advanced strength clients and this seems to be a similar idea but for full body. Awesome work 🔥👏
Also, 10:28.... 😂
😂😂😂
Hi Faz,
There will be periods for me very short of time. I've got an idea to set up a scheme to make the most out of it to save muscle or to even advance a bit:
All heavy means cluster sets. All light means myo-reps
Day 1:
Low incline Larsen press H
Low incline bench rows H
Leg curls L
Leg ext. L
Overhead tricep band extensions L
Band cutls L
Band pull aparts L
Day2
Hack squat H
Pullups H
High incline bench press L
Side lateral raises L
Concentration curls L
Banded tricep pulldows L
Day3
Lying tricep db estensions H
Incline curls H
Rdl H
Ohp H
Db flies L
Band pull apart L
Bulgarian split squat L
So just one cluster set or myo rep set from everything to save time. Original heavy set would be around 6-10 range, light 12-15 reps. What do you think?
Give it a shot!
Great video like always , i Like how the HLM mentality can be applied on everything , the concept itself is used to manage fatigue even within a Session , for example within a Lower day .. u could have : Heavy Squat , Medium Hinge , Light Squat .. and the other Lower could be : Heavy Hinge , Medium Squat , Light Hinge .
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Speaking of undulating things , couple of questions as always haha :
1:So if i am sick of DDP and DP schemes and i wanna run your 8/5/3 or even 12/9/6 for Purely Hypertrophy , do u think it's a good idea ? or basic DDP is still better for Pure Hypertrophy ? i find something Psychologically better with Pushing with 8/5/3 tho , meanwhile i stuck when using normal DP ...
2:Can i apply it for everything that can be micro-loaded ? even stuff like Ez bar Biceps Curl for example ?
3:and how would u implement something similar for (DB Exercises and Machines) ?
I have an important question, just to make sure I understand things correctly :
Let's say I do one heavy day, one light day and one medium day. Let's just take ine consideration one mouvement pattern : shoulder abduction. Can I go heavy on weighted chins on the HD, for example 4×4 as strength work, then do 4×10 on MD as hypertrophy Ork and finally ladder sets on LD as endurance work? All of these will be pretty high effort, the only thing changing is the ratio of intensity-volume.
Now, let's add to this for example bench press and squats, should I go heavy on everything on the dame day or spread them _(the powerbuilding way, kinda)_ where I'll go for example heavy on squats and light on pull-ups?
If you understand what I mean, please respond :')
fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
I recently felt like my Program became way more complicated for my level of advancement honestly , plus i was maybe doing too much (variety specially) than i really need to .
so i am going back to the basics sticking to 3 variations per movement and trying out the HLM system it looks great .
however my question is : u said in a video to not go all out / to failure (at least on every set) on the heavy days , so ok i can use something like Linear periodization or something where i only push it on the last set only , but what about Light/Medium days , can u still go all out on those (with lighter exercises ofc and a higher rep ranges) ?
and is it Ok to do Both (Deadlift & BB Row in the same day) ? each like for 3 sets or something ?
Also, just curious why you say to up the volume upto 6 sets on the heavy day before adding more volume elsewhere? Why not spread it out over the couse of the week?
(Asked couple questions below mate not sure if you missed the notification or not)
Great information, thanks Faz.
My pleasure!
Faz, I’m curious if you prefer each intensity on its own day or mixing it up between muscles day to day
On its own day
Can u explain what exercises would u choose per days?? Like for shoulders will H day be shoulder press, and L and M side and rear delts???
I wrote a whole book going into the details, I'm not gonna be able to lay it all out in the comments. Pick up the book, it's well priced:
fazlifts.co.uk/products/the-wizard-full-body-heavy-light-medium-hypertrophy
Hey faz I was wondering if pushups could be used as a light day chest movement? Or would the flyes suggested in your routine be better on light days?
I think if you can do enough of them sure. Great exercise.
@@Fazlifts awesome. I’m assuming ur pushing to 3-1RIR on every training day on every exercise and working set?
Hi Faz,
Thank you for this video. Lot of really useful insights.
I didn't see any mention in your video neither in your ebook about REP/RIR, but perhaps I miss it.
What would be your general recommendation? For example, go all in during the heavy days with all sets to failure and keep 1-2 reps in reserve in the light medium day?
Here you go my friend: ruclips.net/video/5YTjGjg5_-U/видео.html
I also use HLM system to organize workouts like an upper lower recently! It's been a game changer! Also I'm suffering from jumpers knee and i have pain when squatting heavy but I can do lower weights. Should I lessen the load? Or should I take a few weeks off from knee extension exercises?
I have a full video on how to rehab. Check it out.
H-L-M seems to be awesome. I am currently running a 2x per week Full Body program while i am on a diet. Because of Alex Leonidas i started to add a little bit of GPP work trough the week. Nothing that is set in stone. Sometimes i will do a Kettlebell Long Cycle conditioning workout abother day i would just do a few Burpees or Pushups. Or just go for a run. But nothing which is set and which i have to do.
The H-L-M setup is very intriguing and i would love to try it. It would be easy to implement it in my current program so i just could continue from here on. My question is how i should continue if i would miss a day? So for example if i only can train on Wed-Fri-Sun and go with the H-L-M approach and now i would miss the L workout what would be my next workout on Sunday? Would i just continue with the program and do the Medium workout or would i do the missed light workout and just rotate my workouts to M-H-L the following week?
Because the goal is to double progress within every workout my intuition tells me to do the missed workout. But this would screw the recovery time a bit that you would have between the Medium and Heavy workout. Or does this not matter at all?
To answer the question if you missed the Friday session I would either do it on Saturday or simply drop it that week.
I like to have the heavy day on Sunday because most people have a little more time to relax and recover.
Super intelligent structure and reasoning! Still, do you think that in comparison a block system of 4-6 weeks specializing on each phase (heavy light medium) could make stronger adaptations and add more variety which would make a positive resensitization so that returning to the same stimulus you make better gains again with less volume? The mind pumped guys' system is built around this idea. But I have to say again, your system is super cool as well. Interestingly it also resonates with Jason Gallant's concept of doing heavy work only once every 2-3 weeks and the other workouts more pump style of training. (again huge respect for you for making a superb podcast with him, as I know the only one, a hidden gem) 😊
I do that as well, I don't have any one system that I use. I use whatever suits the client.
I'm not a RUclipsr out to make a name for myself with one trademark system. I'm an actual full time Coach who works with many people.
Been doing the wizard for about 3 month now and im really enjoying it. After training low reps for a long time its been a good shock to the body and seen some good strength increases after platauing on my old program.
Question for you faz, when adding more volume do i add extra light work on all days?? If so do them exercises need to be different on all 3 days?
Ideally they'd be different in some way. Either completely different exercises or at the very least different rep ranges.
@Fazlifts cheers faz. Thanks for thr reply. I'll be implementing it next week 👍
Do we progress on the light day, or we focus more on recovery and push on heavy and medium days? thanks
Progress on both
Hey Faz Great video ! currently running a 3 to 4 day full body routine. I have incorporated all these things that you’ve gone over what I love about this routine is I never get bored. I like the heavy light medium concept. Oh yeah and don’t be a bitch on heavy days.😅💪🏽
Any idea in splitting those heavy&light&medium excersises on across the week rather than doing one type of training per workout? For instance doing chest and back heavy, arms and delts light, legs medium on one workout etc?
What would be the reason for that?
Just trying to keep the level of physical (and maybe also mental) stress the pretty much same on each day. After couple of heavy lifts moving to medium or light lifts for other muscles might seem like a nice reward after heavy exertion. And I do understand the point of this heavy-light-medium system, just wondering might that kind of splitting of effort along the week be viable, or am I just talking about normal full body routine at that point 😅@@Fazlifts
I would direct you to 10:25
Lol kidding brother, of course you can try things your own way. You don't have to listen to my way. I am happy you are on my channel and commenting, so try it and let me know how it goes. Good luck brother
Thanks! Problem is I create unnecessary mental pressure and stress on my "heavy" lifts, even though im weak as hell, but on top of that I'm a person who reacts super physically to mental stress, so thats why i was thinking that spreading those extra stressful excersises across the week might be more sustainable. Even though what you said at 7:27 is something I needs to get trough my thick skull. @@Fazlifts
Hey Faz, for the advanced progression are you first upping the volume on the 3 days or only adding the day? I actually enjoy more adding days first as I feel spreading the volume it's better for progression
Either works.
The book recommends volume first but you could add days first sure.
Great video
Thanks!
Hi faz, I'm doing the osolot routine, should I progress to heavy light medium day off then medium instead of heavy light medium day off then light for more gains with a 2nd bicep exercise?
Either is fine. It's still only 4 days a week.
What do you think you could handle?
@@Fazlifts I'll try out your 5 day suggestion on 17:48 (H, L, M, day off, H, day off, M), I guess running would take a backseat (2 days) but i don't mind using the elliptical/LISS cycling right after every workout.
Can you build a full body routine using myo reps?
As another person that bought the Ebook, I agree how useful it is, the routine helped me a lot especially fitting in a good workout in a busy grad school schedule
Thanks for sharing and I appreciate your support
With the advanced interpretations is that a drop set or a superset
Either one. They both serve the same purpose, you'll just have preferences either way depending on exercises and bodyparts.
If I had a desk job I would do this. I think chest back / legs core / arms shoulders once a week is better for somebody who works a physical job
In that situation I'd rather pull back on volume. Keep intensity high and frequency moderate. Keep the focus on where it matters, HARD work as OFTEN as you can.
@@Fazlifts Yeah I mean I'm lifting 90 pound bagss of sement, those sighns you seen on road, lifting those. Heavy work, thats why once a week is enough. Maybe legs arms and shoulder could get hit more often
👌🍻
Been doing this for a while now, go buy the book worth every penny, there is so much information contained in it
💪🍻
mad ive been doing this naturally by accident on my full body split
what is your opinion about jordan peters 4 days full body program in general ?
day 1&3 heavy upper light lower
day 2&4 heavy lower light upper
1 set per exercise all out!
i recently hit 200 lbs. bench.
is that good abroach for me or i will need more volume because i do 9 sets per muscle per week now ?
So you recently hit 200lb Bench with 9 sets per week but now you want to change routines?
Hmm...
I knew that is not a smart question starting with high and going to low volume
But I asked because a lot of People talking about intensity and i wanted to try
I will stick to my routine until i stop progressing
Good lad. Stick around, I think you're new here. Welcome.
Hi Faz - great video. I have switched up my training to follow the H/L/M system outlined in your book 'The Wizard.' I had one question - I enjoy the front squat as much as the back squat, but doing both in one week is a bit tough on recovery and progress. Is it fine to alternate between the back and front squats every other heavy session, or should I stick to doing one of the two on the heavy day, and the other on the medium day?
That's probably alright. I'd suggest trying it out and seeing if progression is still possible every 2 weeks.
I have attempted to purchase this program through PayPal, but for some reason, it got stuck at the checkout page and I am unable to proceed with the transaction.
Yeah saw that, that was a problem on your end mate. It came through as an abandoned checkout on my store. Maybe try again? I dunno.
Hey Faz bought the wizard book and have couple questions
Why is it laid out slighty diff from boostcamp, ie 1 set vs 3 sets of legs on heavy and medium days?
And also the progresion/built in recovery seems diff as well, on the app its 5, 10, 15, upping weight when all sets hit target, in the book its a range of 5 to 8, 8 to 12, 12 to 15.
Just curious to why there is only 1 back movement per session instead of a lat and mid back exercise?
after reading your comment i am also interested to how he answers these questions.
This was partially answered in latest Q&A. Wizard pdf has three sets for legs but only 1 set on boostcamp. He originally ran it with just one set himself but people requested higher volume so he increased to 3. I'm personally going to reduce to 1 or max 2 sets as my quads are getting too beaten up on 3!
@nickwright3871 cheers dude
Sorry to bother you Faz, but are you going to do a book on PPL?
I've actually started it. I started it months ago and I've written about 15 pages but it needs a lot of work still doing.
Is this a good system for somebody coming off a long lay off ?
Very good, if you're coming back you need to hit the muscle as often as possible with good sets. That's what this does.
Start here then move back to other routines like UL or PPL later if needed.
Why is it necessary to do all the Heavy exercises together? Why isn't it okay or better to do things like Heavy Bench and Light Legs together?
If you squat heavy on Monday, Deadlift heavy on Wednesday and Leg Press heavy on Friday - you're loading the legs/hips/lower back heavy all throughout the week.
So when is the light day? When do you recover? If you're reasonably strong and working hard, you won't be able to recover from that. Only a beginner could.
If you feel the heavy day is too much for you, improve your conditioning and work capacity 10:05
@@Fazlifts Well, I guess I'm more in the lower intermediate category, but my point wasn't about turning Light days into Heavy Days but more about spreading them out/mixing them. Combining the different days of different body parts.
For Example:
- Day 1: Heavy Bench + Medium Press + Medium Back + Light Leg Ext/Curl
- Day 2: Heavy Squat + Medium RDL + Light Back
- Day 3: Heavy OHP + Medium Bench + Light Leg Add/Abd
- Day 4: Heavy Deadlift + Medium Squat + Light Something i don't know :)
My example isn't meant as a comprehensive list or anything. Just meant to demonstrate my question better. When you were reviewing Jeff Nippard's Full Body High Frequency program you made a similar comment about it being bad because it didn't adhere to the HLM philosophy but when you look at it per individual body part, it actually kinda does, just not all Heavy's together, but more akin to my crude "template" above. What are the disadvantages?
Sure you could arrange it like that, you sound like you know what's best.
@@Fazlifts Thanks for answering. Love your videos btw. Very thought provoking.
thanks
No problem
Sounds similar to a method I made great gains from 😉
Wizard proponent right here 🍻👌
10:26 "if you have poor work capacity... increase your work capacity"
(imagine the homeless girl meme)
If someone were to miss a session, would you try to cram the missed volume into the 2 other workouts that week, or just carry on as normal?
Example: i missed the Monday (Heavy day). Do you recommend just doing Light on Wednesday and Medium on Friday still and start fresh next week? Or try to fit some of the heavy day in across those workouts? Or do Heavy and Light on Wed and Fri and forget the Medium? Or does this simply come down to personal preference?
I guess the beauty of this program is that if we miss a day when life just gets in the way, we at least still train everything 2x in a week.
Do your training Tuesday/Wednesday/Friday.
For the algorithm (in British accent) 😂😂😂
😂💪
Nice Horde shirt 🤣
10:25 big true hahaha
10:26 😂👌
😂
👍👍👍
Algo