What i have learned at 65 is to listen to my body...we all have different normal weekly tasks..so sit at a desk,some work construction jobs,some are constantly stressed out mentally over various issues,the list goes on and on...99 % of people want to be in great shape for health vs showing muscles on stage...the key for me training hard and often enough to keep the muscle i have and not tear my muscles down to much wear they actually get smaller and weaker...Our minds must believe in our training and diet..
Mike Mentzer was one of the pioneers for this style of training. He swore by it . Everyone at the time said he was a crackpot for this philosophy and approach to training but several bodybuilders after , trained using his approach as a base . They wern´t natural but they got the results For many people , this kind of training is ideal , me also , since I cant put more than 3 days a week or more than 1 hour per session dedicated to training . So this style suits me and a lot of others too .
Kevin, thanks again for all of your fantastic content! One thing l would still really benefit from is seeing you film a workout or two from each day of your 3 day split. I know you always change the exercises, but just seeing your tempo, number of sets and reps, etc from each day of your split would serve as a great example for your viewers to follow your way of HIT training and adapt to what equipment we have available. Actually seeing examples from each day of your full workout from start to finish would be (in my opinion) the best content you could put out. Thanks again brother!
There's a huge natural bodybuilding community on RUclips: Alex Leonidas, Natural Hypertrophy, Jeff Nippard, Geoffrey Veritas Schofield, Bald Omni Man, Basement Bodybuilding, Hersovyac and many others. They have very good, science-based information.
I didn't say there weren't natural bodybuilders on RUclips, I said there's not that many and the word "huge" does not in any way describe the number of people you just described. Nowhere near it and you need to understand that more people than you realize don't even know what natural bodybuilding is nor have they ever heard anything by a natural bodybuilder. There are literally hundreds of high profile drug using bodybuilders. And that's who people hear and who they see, and we can't pretend this isn't the case. As far as science based information, I seldom see anyone talking about what they have observed based on notes. I hear what they think works, why it works and why it should work and how it worked for them. Citing studies doesn't make you science based, it just backs up an opinion. Not saying those opinions are correct or wrong, but they can not always be considered evidence based. Most importantly, since text doesn't convey sentiment, I am in no way demeaning anyone's work, but I do believe that much of it could be presented and evaluated differently and that there was less marketing.
I do full body workout 3 x a week. Its more effective than issolation in my opinion . For anyone that has a job or cant spend countless days and hours jn the gym. Full body is the way to go.
Full body and high intensity is exhausting. If I start a fb workout with a leg press to failure, I'm so fatigued that I could go home lol Every exercise suffers afterwards. Once you are relatively strong, it becomes very hard to get through a FBW without feeling like you want to sleep the rest of the day
Thanks for watching and that sounds exactly like my experience. Perhaps in the context of high volume training it might work and some seem to have found success with it. But for high intensity training my observations were that it wasn't the best way to get results. Thanks again!!!
I did full body years ago got ok results but as your intensity increases. Its impossible to put 100 % effect into your workouts like kevin says 3 days split 20 mins or so is more then enough. To see amazing results and not live in the gym. Good content kevin.
Could you please do a live workout so we know exactly how the sets, reps and rest in between. Scooby 1961 does it and demonstrates how it's done. Thanks for sharing your wealth of knowledge to us.
Thanks so much for watching but, firstly, every workout is different, and secondly it's important to note that Naturally Intense High Intensity Training is designed to be done with a certified Naturally Intense Trainer or myself. It's not a free standing training model anyone can simply do on their own. What you can do is take the principles and my observations over the years and use them to make better decisions regarding your own training, and even implement a form of high intensity training on your own. But it's not a step by step guide as even certified trainers have to train with me each week as it's incredibly nuanced and it would take tons of videos to transmit correctly. Sorry it's as complex as it is, and I hope this helps. (Although in the future there just might be a book if there's enough interest!) Thanks again!!!
@@naturallyintense Thanks for the reply. Your channel is an inspiration for natural bodybuilders. I train 3 x a week, every other day, Leroy Colbert thing, full body workout and it's my first week trying to do splits and as I search, boom, your topic is spot on, what a great coincidence.
I think you are right; I think it you are pushed for time and have 2x days a week, a full body spilt can work, with lots of rest. Not optimal, but its better than nothing. Ideally the 3 day split you describe is the best!
Thanks for watching and in my observations, it's what works best with high intensity training. It may have it's value in other forms of training, but it's not ideal with the Naturally Intense approach.
All studies on training frequency have not shown a significant difference between full body and split training. As long as you are training with similar volume and intensity. There is no data or studies on the likelihood of injury based on training splits. You simply cannot perform a full body workout with the same number of exercises and sets per session as you would if you were doing a split routine.(you do less volume per session) If you look at human physiology and use common sense, you will be able to conclude that the way you organize your training will not affect your gains as much as you can if you control the training dose. All high intensity exercise generates local and systemic fatigue. You cannot fatigue just a few muscles without demanding the body as a whole.(when trainig to failure) Training splits are popular because bodybuilders (who are generally genetically superior and use PEDs) use them and popularize them, not because splits make more sense, are better. Preference does not means better!.
I think you must have missed something in the video, as I said, first and foremost that within the context of the type of high intensity training that I do, full body workouts did not produce as good a result as a training split. I also detailed my observations of those doing full body workouts versus those doing split training. Studies, if you understand how science works, are starting points, not definitive ones. We live in a world where it's marketed as such but no researcher looks at a study as anything else but what was found under certain circumstances. All of which is meant to be challenged, as that's how we make progress. If not we would be bound to the idea that heat is a fluid called caloric and ignore any evidence to the contrary, and that's certainly not where we are. Observations matter and for the record, the observations here focus on regular men and women, not bodybuilders, and most certainly none who use drugs. Hope that helps.
Dear Kevin. You have done all that is shown at 04:24 for many decades, ( 36 years ) which shows dedication, commitment, consistency and persistency, and that is why you have the fantastic physique that you have, not working out 10 15 or 20 minutes per session, 1 hour total per week If you trained like that for 30+ years, then I could swallow it. That said, REST is a four letter word and is so underrated, and that should be the message coupled with intensity. Workout with INTENSITY and then REST. 💪
Thanks for watching but it think you must have missed the crucial point of the video about recovery and that muscles only grow while at rest. Thus rest time needs to be optimized if muscle growth is your goal. As for your comment on why I was able to build the physique I was able to build being only a matter of the years put in and not the effectiveness of the training protocol, that doesn't sound logical, and it doesn't hold water as you also most likely haven't seen much of my work where I talk about the importance of not just one individual's success but that for a protocol to be truly effective it has to work with a large number of people. Over the years I have been able to help natural bodybuilders win pro cards with this form of training (and they didn't take 30 plus years) and help individuals build muscle, some of them not that far from what I was able to achieve in terms of mass. Usually within less than 3-5 years. That's an important data point as is the practicality that I would not be a successful trainer with three decades of experience if the 10 minute high intensity workouts didn't work. I present everything here to help people benefit from my years of observations, not conjecture with the goal of hopefully helping them make better training decisions. And I hope it was helpful to you as well.
@@felipearbustopotd Of course, everyone who takes the time to make a comment deserves the time for a response. I may not always be able to get to everyone, but I do always try.
After my own trial and error this is the 3 day training split I am sticking too. The only thing is I sometimes train legs in the middle on day 2 to give upper body a rest...but there is something to be said about starting off the week with legs! And finishing the week with a good chest/arms session:-)
As I mentioned in the video on training splits I had legs in the middle as well for many years and it works just as well as having it first. Although when training busy clients, it's still best practice to do legs first to make sure it gets done. Thanks for watching!!!
Hello Kevin. I like your Channel. But I've 1 important question. When do you train rear shoulder, dead lift and calves? I train bodyboulding for 30 years, I want to try your training plan. Grettings from Poland😊
All the best from New York and thanks for watching and rear delts would be done with back and shoulders. Regular deadlifts would be with back and shoulders as well and calves are always trained with legs. Hope that helps and let me know how it goes!!!
Thanks for watching and I had a lot of recurring questions about full body workouts for this form of training and wanted to share what I had seen over the years. Glad to have been of help!!!
@@naturallyintense I find your training explanations to be really honest open and sincere...and I have begun following them already this week. Truly appreciate your advice very much Brother !
You do both and whatever your body can do ,it’s not going to be the same all the time . Full body works best and should be at least 80% of the time it’s best to work all muscles together , compact training gets you stronger bc it’s having all muscles work together ,isolation excercises are good for that one part you may want to work on a specific day etc……
Thanks for watching and in my observations with my form of high intensity training I haven't seen any benefit in terms of strength increases from full body workouts compared to split training.
@@naturallyintense You use muscles in conjunction in competition, weights ,strongman , grappling , fighting , even arm wrestling, doing seperate or isolation exercises most the time won’t prepare you for these type of events because they require the entire body mechanics. Bodybuilding is just that body building, but on a whole there’s no substitute for full body work outs ,nothing beats compound lifting . Someone is usually doing something wrong if they aren’t getting stronger doing full body workouts ,usually not resting enough as they require longer lay offs ..on heavy days I don’t need to touch the weights again for 5 days , i usually take 2/3 days off now bc I’m not trying to build muscle mass my goal is to just get stronger so I’ll just do a heavy day every 5/6 days and then do whatever in between bc I box and do other martial arts so it’s hard to be 100% all the time . I also do a lot of arm wrestling training so that’s a lot of strain on my tendons etc …….
Kevin, What are your thoughts on stretching in general. Not necessarily for a warm up but stretching to loosen muscles up, I'm curious what you think about stretching in general.
Thanks for watching and that's a can of worms if there ever was one!!! It would take a whole video to cover but the short of it would be that I don't incorporate stretching at all personally or with my clients and give this a read to learn more- naturallyintense.net/blog/exercise/how-weight-training-improves-flexibility-stretching-and-training-faq/
I've been weight training with different techniques for 25 years. For the past almost 2 years. I've been only doing your split. Hands-down the best results I've ever gotten! I will be sticking to the split for sure. I do legs on Wednesday. Shoulders back on Friday and chest and arms on Monday. it also gives me the perfect lifestyle between time off and training as hard as possible on the days I do train. I have thrown in doing forms though leg day. Do you think this is a good or bad idea?
@@naturallyintense sorry that was an auto correct spelling mistake. I meant I do chest/arms on Mondays. Legs on Wednesdays. And shoulders/back on Fridays. But I realized the only muscle group I'm not specifically targeting was fore arms. I know they get used in a lot of exercises, but I found they just weren't growing or as defined as the rest of my muscle groups since starting your naturally intense training. So I incorporated doing for arms at the end of leg day. I just do two extra exercises for both sides of the fore arms. I wanted to see your thoughts on this? But I have been getting great results and am very happy with my fore arms now. but what are your thoughts? Would there be a better day to do this? Or should I not do it at all? Again thank you so much for all your advice! Your naturally intense program seriously has been the key to my happiness. Also, I used to have a lot of different joint issues/injuries, etc. But now, I have no joint injuries and it's almost like your naturally intense program has healed all my previous injuries. I used to go to physiotherapy constantly, but now my physiotherapist has been blown away by how good shape I'm in. I don't go to physiotherapy or anything like that anymore. I seriously never knew I could be in this shape or that it was even possible! Thank you! also, I just noticed that you have a spelling mistake in the title of this video? It's such a great video! But I think you have the word split spelt as the word spilt. if it matters.
So glad it's been helpful but to answer your question, I never do any direct forearm work as they have always been completely annihilated during back and shoulder workouts. And I don't do it with my clients either as I have seen consistent growth and strength improvements over the years without any direct work, and when I did put it in with those who requested it, there never was any difference in terms of results. Hope that helps.
@@naturallyintense interesting. Thank you! It's probably then that my perceived gains in my fore arms are actually from the other exercises not specifically the forearm exercises. I will stop doing the fore arms and see if they keep growing like they have been. stopping doing the forearm exercises after I've done them for a while will be a good way to prove there's no need to do them. Like you said you already have proven this. Actually, I now recall also Dorian Yates claiming he never worked his forearms either. Thank you for your advice as always! forearm exercises are some of the most painful in my opinion anyways. So cutting them out is not a hard ask lol thanks again.
Not exactly. You can implement some of the principles, but it would not be precisely the same as I train. It takes a trainer 4-5 months at the least to be able to train clients, and even then they train with me every week to stay current as Naturally Intense High Intensity Training isn't designed to be done on your own. That being said, you can still do a lot and make significant progress with the principles laid out in my videos. Hope that helps!!!
He was indeed and so were many successful bodybuilders. That being said, for the average man or woman within the context of high intensity training, which Mr. Colbert didn't do, I would not recommend it.
@@naturallyintense thanks kevin for the reply. agree and i can imagine if you went ALL out for a given exercise, there is no way you can hang for 8-10 or 12 exercises , nobody can make it or even maintain intensity through towards the end of the session. i am currently, running a split of my own and from the start of 2025 i will definitely start with your 3 days a week setup and run it for a year !
That's unquestionably correct. Unless it works for a large number of individuals over a significant amount of time (as in years) it can't be termed a best practice.
Thanks for watching and to answer your question there's no such thing as best since muscles adapt only in response to unaccustomed stimulus. So you have to keep changing everything with the only constant being the intensity. Hope that helps.
Thanks Kevin for another great video! Question: Do you use deadlifts and, if so, which day do you program it in your routine (legs or back/shoulders)? Thanks!
Thanks for watching and that's a great question. Because of a neck injury I can't and don't do regular deadlifts. Only stiff leg deadlifts on leg day (and even there I use far more weight than I probably should.) But when I did regular deadlifts I would do them after back training and never stiff leg and regular deadlifts the same week. Hope that helps!!!
Thanks so much for the support, and I need a book deal first! I had one in the works and it didn't get picked up by the publishers as there wasn't enough social media support behind it at the time. Perhaps in the not too distant future it may be a different outcome and I will keep you posted!!! Thanks again!!!
Legs should be done seperate from upper body . You shouldn’t be doing legs more then twice a week if that so it shouldn’t effect a full body work out .
Hi Kev,,, if I may ask,, How many times a day do you eat now,,,,Also why is the fat around the belly button so difficult to shift? Is there any knowledge you can share on this?
Thanks for watching and I have about 4 meals a day, and give this a read- naturallyintense.net/blog/weight-loss/why-people-store-fat-in-different-parts-of-the-body/
@naturallyintense HelloKevin, how are you? Love the idea you have presented but here is my issue with it, so, let us say we are training each muscle once a week or every 10 days; I train chest at the start of my week, you get tears on the pecs, tris and bis and delts, how many days would it take for all those tears to heal up before you are back in training back, all the same muscles in the first session go through another round of breakage with the likelihood of not being healed, lets say you train arms in those 2 session because a separate day for arms will put them through a 3rd round of breakage, in my opinion there is a lot of overlap, over use and room to start doing unnecessary stuff each session. I prefer upper and lower split and then taking out the smaller stuff for a later time like abs, traps, calves, bis and tris
Thanks for tuning in and that's a great question but one of the most important aspects of coming to a solid conclusion is to avoid conjecture. And the iron rule is that regardless of any preconceived notions, if something works consistently with a large number of people, it essentially proves that whatever conjecture that contradicted it holds no water. So I can't tell you how many days exactly it takes for tears to heal for any muscle, what I can say is that for maximum muscle growth and strength, this particular three day split works better than any other one that I have seen and works universally this far three decades in. I hope that helps.
@@naturallyintense Thanks Kevin for taking the time to respond. It definitely makes sense on paper, I will try my best to put it down and see if it makes sense for me at some point, However, I am a big fan of upper, lower split and it is not strictly upper in 1 day, during the week, I'd use time for smaller parts like side delts, traps, and so on.
I’m currently doing 3x a week 1 hour of cardio and 1 hour of weights mostly barbell, I’m only doing squats and deadlift on mondays because with all the cardio I’m doing 3x a week I don’t want to injure myself. I might lower the volume though and try something like this, I’m just not sure yet because even though each workout is 2 hours long it is nice to get it all out of the way in 3 days because I still work full time too.
Thanks for watching and I understand where you are coming from in terms of what you like best but unless you challenge it and compare it over time with other splits, it's hard to know what works best.
Hey kevin, if you were to compete on stage again , what would you normally eat the moment you get off stage ? I realised most competitors would immediately have an all out binge on sugar and everything they craved , and was wondering what would be your go to food especially coming off in a shredded state
Great question, and for my first competition I ate like there was no tomorrow, give this a watch- ruclips.net/video/NufZU5m50GU/видео.html. But after that I vowed never to do an extreme cut for a contest and instead stay lean all year round, at which point after a contest I would not eat any differently from how I would ordinarily eat. As my goal was for my warrior walk to be the same as my everyday walk. Hope that helps and thanks for watching!!!
@naturallyintense amazing discipline man , most people would succumb to doughnuts, chocolate and burgers and all the junk food they can get their hands on.. truly a real inspiration to athletes and shows that there is no such thing as post contest blues but mainly lack of disicpline !
@@truestrength-oz5kk I wouldn't say lack of discipline, but lack of perspective. I think most simply work very hard for short periods of time to get into shape as it's what they know and it's what their coaches tell them to do, in which case a rebound effect is almost inevitable. (I've been there myself) But if your approach is based on always being in shape, time frames change and you can drop down into the lower digits without suffering, it takes longer, but also as someone who did a good amount of guest posing, always being in shape was a far greater pay off not to mention the sense of personal accomplishment in learning to master maintaining a low body fat percentage while maintaining all of your strength. As there's truly nothing like it as you don't just look good, but more importantly, you feel good!!!
Thanks for watching and as I said in the video, there are many paths up the mountain and there's most certainly a context whereby full body training makes sense. And people, like yourself have had success with them with higher volume training. However within the context of high intensity training my observations were that it didn't work as well as a three day split.
@@naturallyintense 100% I tried splitting the body it just didn't for me, this way if i miss a session i'll hit get the whole body in two more sessions. Cheers.
Some HIT propnents, such as Ellington Darden and Drew Baye, advocate full-body fir those starting out - but if course, they are the "one-set-to-failure" supporters. You're style is nore intense, with all three of your sets taken to failure, or close enough to failure, for adaptation.
Thanks for tuning in and you nailed it. For this particular form of high intensity training I haven't seen the full body approach being a viable or workable protocol. But as I said, it my have it's place but certainly not with the Naturally Intense methodology. Thanks again!!!
Hallo, may be you may answer my question....what do you think about this studies that show, that the muscle protein synthesis for a natural traniner only last for about 24 to 48, maybe 72 hours, and that therefore naturals should train every bodypart with a higher frequency, two or three times a week? Thank you for an answer
Thanks for tuning in and that finding can't be extrapolated into a practice for increased muscle growth without supportive data, of which there is none. In fact other researchers citing these findings say it has no correlation with increased muscle size and my observations with high intensity training over the past three decades has consistently been that those who train less universally have better outcomes than those who train more frequently. Hope that helps.
I would highly suggest logging your training. I did it for 15 years without fail and it was exceptionally helpful in everything I do. These days I go not by feel, but by the experience of someone who logged everything for so many years. Hope that helps.
@@naturallyintense yeah sir,,push pull legs is 3 days split,,,, Are its not same like u split ?. Push (chest,shoulder,tricep) Pull (back,traps,bicep) Legs.
@@GuswanRusman No it's not. Those groupings never worked as optimally as the one I use. Give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=5BMrkgk0aebckaJB
Awesome video kevin, I have two question tho. First is when you mentioned that we dont do full body workouts because it is so demanding for bigger muscle groups and for the recovery, but when i do chest hard, I dont have that much energy for arms because of short rest, what is the benefit in doing short rest between chest/biceps or biceps/triceps. I mean why dont you suggest when we finish chest to rest like minute or two and then to do biceps and then again rest then triceps? And also has it ever happened to you to have soreness for more than a week, for example when I do legs, my glutes and calves are sore for the next week session, any suggestions about that? Thank you in advance, you are awesome
Thanks for watching and it was not easy at all to do anything after the first muscle group in the beginning. Which is one of the reasons the workouts last 10 minutes for my clients. It was very hard to start but compared to the other combinations it was the one that worked best in terms of results and sustaining intensity, which is why I stuck with it. But it is uncomfortable nonetheless, as this is the nature of the training. Full body however compounds this and make the final muscle groups almost impossible, so it's a trade off as most things are. As for soreness, absolutely. I can be sore for over 7 days at a time. Especially with legs but it's happened with every body part at some point and keeps happening from time to time. So you just solider through it.
@@naturallyintense Thank you so much for such a detailed answer, but if you still have soreness and the day comes for that muscle to be worked on again, do you train it again, or you first wait for the soreness to be gone like a day or two?
@@marijapavlovic6111You should really only do legs once a week the average time they take to recover is about 5 days bc the blood flow is less and they are huge muscles .
Thanks for watching and that's an excellent question!!! I did indeed try it and I did also believe it to be a potential best practice. But the sets were never as intense as when there were even one more set. With heavy weights things just didn't feel right, especially with legs. And it didn't work well at all with regular individuals compared to why they could do with a set of two to prepare them mentally and physically. And even seasoned natural bodybuilders didn't seem to do as well. On paper it should work but it just didn't pan out the way I thought it would. Fat burning is a much sought after effect of this particular form of high intensity training and I would think also that the post exercise oxygen consumption would be lower with just one set. Now that being said, since I change up every workout there are times I will do one all out set, but only if there were three or more sets before that really warmed me up and put me in a zone where I felt I could do it. For example after heavy shoulder presses I could do one all out set of laterals, etc. That's what I observed and I hope it helps.
Thanks for watching and sample routines fall unfortunately into the purview of my paid personal training programs, but you can see snippets of my training here and on my instagram account instagram.com/naturally_intense/
@@naturallyintense understood, Kevin. I discovered your channel yesterday and things you say make perfect sense. Where can I buy your programs? Thank you!
I know Ian Duckett only uses full body routines on him self and clients. My workouts take around 30 minutes, I have slight rest of a minute or two after my workout set?
@@matthewcarbone2108 tbf John Heart only says to use full body routines in the beginning. He recently started using full body routines and has gained muscle…..
Ian is a legend in his own right and as I said in the video, there are many ways up the mountain, but with Naturally Intense High Intensity Training protocols, a full body approach isn't optimal in terms of both results and execution. Hope that helps.
@@naturallyintense your training looks super high intensity Kevin! I can see how it wouldn’t work with full body routines. Sorry if I come across as trying to catch you out, I’m not. I just enjoy all your videos and answers. Thanks for the content Brother as always
Thanks for watching and I can but it would be the same as how to go from fat to fit if you were 20, 30, 40, 50 or 60+. Human physiology doesn't change over time and the same principles apply. That said I know you can do it and I will consider a video addressing the reality that the intense weight training and processed foods free diet works regardless of age. Hope that helps and thanks again for watching!!!
@@naturallyintense it does ..really appreciate the fast response ..your channel and content are a blessing, an inspiration and is very straight to the point informative.. thanks #SevenTheRev
Every one of you who take the time to look at my work are important and I may not be able to always answer every question as the channel grows, but I will always try.
I have trained sprinters but no one on a high level and they saw speed improvements as their training was very much fast twitch muscle fiber stimulation based. I have trained high level track cyclists and speed skaters and they all absolutely excelled with it.
How would you implement both sprinting and naturally intense training keeping in mind im talking about very intense 40yard dash sprinting and a focus on low body fat and not too much mass thanks for your replys
Your physic is insane for a natural bodybuilder. You look like you are on steroids, but i think you are natural. Take the accusation o fbeing on steroids as a compliment.
Thanks for watching and my observations were that all the different permutations didn't work as well as the three day split that I adopted and kept doing for the past thirty plus years. Hope that helps.
How do we know what your on about when we don't know your program...also common sense .... You can't tell us what split to do without sharing your training split routine like Jay Vincent does
I believe there's value in sharing observations over a significant period of time and with a significant base of individuals with a particular training style. The basics of which are known by anyone who took the time to look at the work posted here. Work and observations meant to help people make better decisions regarding their training and so far it's been doing just that. You don't have access to the number of private messages I get saying how helpful it has been but you only have to step back and read the comments to see that it's been a resource that has helped a good number of people. Everyone has their way of doing things and this form of training isn't conducive to a few videos demonstrating how it works, as there are nuances that make it different for each individual. And it was never designed to be done without the supervision of a certified Naturally Intense Trainer. But it doesn't mean you can't glean a great amount of useful information from it as many have thus far. Sorry it's not as straightforward as you may have liked it to be and I hope that helps.
I sm a little bit concerned with insane intensity combined with older age, specifically 59. I am healthy... did all sorts of cardiovascular MRI, ct scan, and so on, from the chest up, so when I say healthy, I mean zero cardiovascular problems of any kind, in fact the neurosurgeon and cardiologist, who look at the data, said I look 40 yo in terms of cardiovascular age, though they also said, I am still 59 yo... Pushing intensity insanely at 20 yo might give the best results, but the risk of breaking something is also the lowest. At 59;l, intuitively, not so much...you know, for instance, breaking a muscle...like the heart... So, I wonder, what metric to use, for measuring/sensing the intensity of the workout, such that it remains within acceptable risk, related to one's age?
Thanks for watching and it's a valid point. Here's the reality. I train a good number of people in their 60's, 70' and a few in their 80's. And the program is designed for and always was designed to be executed under the supervision of a certified Naturally Intense Trainer who knows when and how much to push based on the person in front of them. Information here is presented as is of observations of what I have seen with my clients consistently over years but it's not a green light to try to replicate everything yourself. Rather it is meant to give some perspective with observations that I hope can help you make better decisions with regards to your training. Sorry it's not as cut and dry but I hope that helps.
What i have learned at 65 is to listen to my body...we all have different normal weekly tasks..so sit at a desk,some work construction jobs,some are constantly stressed out mentally over various issues,the list goes on and on...99 % of people want to be in great shape for health vs showing muscles on stage...the key for me training hard and often enough to keep the muscle i have and not tear my muscles down to much wear they actually get smaller and weaker...Our minds must believe in our training and diet..
Thanks mate.
Sounds like sound advice and thank you for tuning in.
@@naturallyintense thank you for your knowledge,all the best too you,big up yourself.
Mike Mentzer was one of the pioneers for this style of training. He swore by it . Everyone at the time said he was a crackpot for this philosophy and approach to training but several bodybuilders after , trained using his approach as a base . They wern´t natural but they got the results
For many people , this kind of training is ideal , me also , since I cant put more than 3 days a week or more than 1 hour per session dedicated to training . So this style suits me and a lot of others too .
Kevin, thanks again for all of your fantastic content! One thing l would still really benefit from is seeing you film a workout or two from each day of your 3 day split. I know you always change the exercises, but just seeing your tempo, number of sets and reps, etc from each day of your split would serve as a great example for your viewers to follow your way of HIT training and adapt to what equipment we have available. Actually seeing examples from each day of your full workout from start to finish would be (in my opinion) the best content you could put out. Thanks again brother!
Thanks for watching and that sounds like a sequel to the Naturally Intense Video that came out in 2004. And let's say I am looking into it! 😉
Great! I hope it happens!
There's a huge natural bodybuilding community on RUclips: Alex Leonidas, Natural Hypertrophy, Jeff Nippard, Geoffrey Veritas Schofield, Bald Omni Man, Basement Bodybuilding, Hersovyac and many others. They have very good, science-based information.
I didn't say there weren't natural bodybuilders on RUclips, I said there's not that many and the word "huge" does not in any way describe the number of people you just described. Nowhere near it and you need to understand that more people than you realize don't even know what natural bodybuilding is nor have they ever heard anything by a natural bodybuilder. There are literally hundreds of high profile drug using bodybuilders. And that's who people hear and who they see, and we can't pretend this isn't the case. As far as science based information, I seldom see anyone talking about what they have observed based on notes. I hear what they think works, why it works and why it should work and how it worked for them. Citing studies doesn't make you science based, it just backs up an opinion. Not saying those opinions are correct or wrong, but they can not always be considered evidence based. Most importantly, since text doesn't convey sentiment, I am in no way demeaning anyone's work, but I do believe that much of it could be presented and evaluated differently and that there was less marketing.
Very knowledgeable, helpful, and a genuinely kind person. Thank you for what you are doing.
I truly appreciate it, my friend and thanks so much for taking the time to look at my work!!!
Another excellent video, Kevin. Definitely agree with going with a split. Excelsior, my friend 👊🏻
Thanks so much for watching and Excelsior indeed, my friend!!!
Hello Kevin this was my first week on your Program I am 57 and I never felt like I did after this type of training thank you for your advice God Bless
Thanks for watching and it's honestly an honor to be able to have helped. Thanks again and Excelsior!!!
I do full body workout 3 x a week.
Its more effective than issolation in my opinion .
For anyone that has a job or cant spend countless days and hours jn the gym.
Full body is the way to go.
Great stuff. This channel is a gem
And thank you so very much for taking the time to tune in! Truly appreciate it!!!
Full body and high intensity is exhausting.
If I start a fb workout with a leg press to failure, I'm so fatigued that I could go home lol Every exercise suffers afterwards.
Once you are relatively strong, it becomes very hard to get through a FBW without feeling like you want to sleep the rest of the day
Thanks for watching and that sounds exactly like my experience. Perhaps in the context of high volume training it might work and some seem to have found success with it. But for high intensity training my observations were that it wasn't the best way to get results. Thanks again!!!
I did full body years ago got ok results but as your intensity increases. Its impossible to put 100 % effect into your workouts like kevin says 3 days split 20 mins or so is more then enough. To see amazing results and not live in the gym. Good content kevin.
Thanks so much for tuning in and for sharing your experience. Really appreciate it!!!
Could you please do a live workout so we know exactly how the sets, reps and rest in between. Scooby 1961 does it and demonstrates how it's done. Thanks for sharing your wealth of knowledge to us.
Thanks so much for watching but, firstly, every workout is different, and secondly it's important to note that Naturally Intense High Intensity Training is designed to be done with a certified Naturally Intense Trainer or myself. It's not a free standing training model anyone can simply do on their own. What you can do is take the principles and my observations over the years and use them to make better decisions regarding your own training, and even implement a form of high intensity training on your own. But it's not a step by step guide as even certified trainers have to train with me each week as it's incredibly nuanced and it would take tons of videos to transmit correctly. Sorry it's as complex as it is, and I hope this helps. (Although in the future there just might be a book if there's enough interest!) Thanks again!!!
@@naturallyintense Thanks for the reply. Your channel is an inspiration for natural bodybuilders. I train 3 x a week, every other day, Leroy Colbert thing, full body workout and it's my first week trying to do splits and as I search, boom, your topic is spot on, what a great coincidence.
Glad I could help and keep me posted as to how it goes!!!
I listen when the legend speaks.thanks Kevin
I appreciate the support, my friend!!!
I think you are right; I think it you are pushed for time and have 2x days a week, a full body spilt can work, with lots of rest. Not optimal, but its better than nothing. Ideally the 3 day split you describe is the best!
Thanks for watching and in my observations, it's what works best with high intensity training. It may have it's value in other forms of training, but it's not ideal with the Naturally Intense approach.
All studies on training frequency have not shown a significant difference between full body and split training. As long as you are training with similar volume and intensity.
There is no data or studies on the likelihood of injury based on training splits.
You simply cannot perform a full body workout with the same number of exercises and sets per session as you would if you were doing a split routine.(you do less volume per session)
If you look at human physiology and use common sense, you will be able to conclude that the way you organize your training will not affect your gains as much as you can if you control the training dose. All high intensity exercise generates local and systemic fatigue. You cannot fatigue just a few muscles without demanding the body as a whole.(when trainig to failure) Training splits are popular because bodybuilders (who are generally genetically superior and use PEDs) use them and popularize them, not because splits make more sense, are better. Preference does not means better!.
I think you must have missed something in the video, as I said, first and foremost that within the context of the type of high intensity training that I do, full body workouts did not produce as good a result as a training split. I also detailed my observations of those doing full body workouts versus those doing split training. Studies, if you understand how science works, are starting points, not definitive ones. We live in a world where it's marketed as such but no researcher looks at a study as anything else but what was found under certain circumstances. All of which is meant to be challenged, as that's how we make progress. If not we would be bound to the idea that heat is a fluid called caloric and ignore any evidence to the contrary, and that's certainly not where we are. Observations matter and for the record, the observations here focus on regular men and women, not bodybuilders, and most certainly none who use drugs. Hope that helps.
Dear Kevin.
You have done all that is shown at 04:24 for many decades, ( 36 years ) which shows dedication, commitment, consistency and persistency, and that is why you have the fantastic physique that you have, not working out 10 15 or 20 minutes per session, 1 hour total per week
If you trained like that for 30+ years, then I could swallow it.
That said, REST is a four letter word and is so underrated, and that should be the message coupled with intensity.
Workout with INTENSITY and then REST.
💪
Thanks for watching but it think you must have missed the crucial point of the video about recovery and that muscles only grow while at rest. Thus rest time needs to be optimized if muscle growth is your goal. As for your comment on why I was able to build the physique I was able to build being only a matter of the years put in and not the effectiveness of the training protocol, that doesn't sound logical, and it doesn't hold water as you also most likely haven't seen much of my work where I talk about the importance of not just one individual's success but that for a protocol to be truly effective it has to work with a large number of people. Over the years I have been able to help natural bodybuilders win pro cards with this form of training (and they didn't take 30 plus years) and help individuals build muscle, some of them not that far from what I was able to achieve in terms of mass. Usually within less than 3-5 years. That's an important data point as is the practicality that I would not be a successful trainer with three decades of experience if the 10 minute high intensity workouts didn't work. I present everything here to help people benefit from my years of observations, not conjecture with the goal of hopefully helping them make better training decisions. And I hope it was helpful to you as well.
@@naturallyintense Thank you for taking the time to reply and thank you for the clarification. 😀
@@naturallyintense My last word was rest. 😁
@@felipearbustopotd Of course, everyone who takes the time to make a comment deserves the time for a response. I may not always be able to get to everyone, but I do always try.
@@naturallyintense You go far beyond what most YT's do w/r replying back, that is why I value your input. Thank you and all the very best. 😀
After my own trial and error this is the 3 day training split I am sticking too. The only thing is I sometimes train legs in the middle on day 2 to give upper body a rest...but there is something to be said about starting off the week with legs! And finishing the week with a good chest/arms session:-)
As I mentioned in the video on training splits I had legs in the middle as well for many years and it works just as well as having it first. Although when training busy clients, it's still best practice to do legs first to make sure it gets done. Thanks for watching!!!
@@naturallyintense yes definitely agree..
Hello Kevin. I like your Channel. But I've 1 important question. When do you train rear shoulder, dead lift and calves? I train bodyboulding for 30 years, I want to try your training plan. Grettings from Poland😊
All the best from New York and thanks for watching and rear delts would be done with back and shoulders. Regular deadlifts would be with back and shoulders as well and calves are always trained with legs. Hope that helps and let me know how it goes!!!
Thank you for your answer. I will let you know about the progress
I really needed this advice !!! Thank you Brother
Thanks for watching and I had a lot of recurring questions about full body workouts for this form of training and wanted to share what I had seen over the years. Glad to have been of help!!!
@@naturallyintense I find your training explanations to be really honest open and sincere...and I have begun following them already this week. Truly appreciate your advice very much Brother !
You do both and whatever your body can do ,it’s not going to be the same all the time . Full body works best and should be at least 80% of the time it’s best to work all muscles together , compact training gets you stronger bc it’s having all muscles work together ,isolation excercises are good for that one part you may want to work on a specific day etc……
Thanks for watching and in my observations with my form of high intensity training I haven't seen any benefit in terms of strength increases from full body workouts compared to split training.
@@naturallyintense You use muscles in conjunction in competition, weights ,strongman , grappling , fighting , even arm wrestling, doing seperate or isolation exercises most the time won’t prepare you for these type of events because they require the entire body mechanics. Bodybuilding is just that body building, but on a whole there’s no substitute for full body work outs ,nothing beats compound lifting . Someone is usually doing something wrong if they aren’t getting stronger doing full body workouts ,usually not resting enough as they require longer lay offs ..on heavy days I don’t need to touch the weights again for 5 days , i usually take 2/3 days off now bc I’m not trying to build muscle mass my goal is to just get stronger so I’ll just do a heavy day every 5/6 days and then do whatever in between bc I box and do other martial arts so it’s hard to be 100% all the time . I also do a lot of arm wrestling training so that’s a lot of strain on my tendons etc …….
Good advice. Would you have any training books online?
Thanks for watching and there's a free eBook on my website, but hopefully there will be a book deal of sorts in the future!
Kevin, What are your thoughts on stretching in general. Not necessarily for a warm up but stretching to loosen muscles up, I'm curious what you think about stretching in general.
Thanks for watching and that's a can of worms if there ever was one!!! It would take a whole video to cover but the short of it would be that I don't incorporate stretching at all personally or with my clients and give this a read to learn more- naturallyintense.net/blog/exercise/how-weight-training-improves-flexibility-stretching-and-training-faq/
@@naturallyintense thank you Kevin, I just learned a lot from that article.
I am honored, my friend!!! Glad to be able to help!!!
I've been weight training with different techniques for 25 years. For the past almost 2 years. I've been only doing your split. Hands-down the best results I've ever gotten! I will be sticking to the split for sure. I do legs on Wednesday. Shoulders back on Friday and chest and arms on Monday. it also gives me the perfect lifestyle between time off and training as hard as possible on the days I do train. I have thrown in doing forms though leg day. Do you think this is a good or bad idea?
Glad to hear it's been working and truly honored to know that you benefited from my work. Not sure what forms are though, can you elaborate?
@@naturallyintense sorry that was an auto correct spelling mistake. I meant I do chest/arms on Mondays. Legs on Wednesdays. And shoulders/back on Fridays. But I realized the only muscle group I'm not specifically targeting was fore arms. I know they get used in a lot of exercises, but I found they just weren't growing or as defined as the rest of my muscle groups since starting your naturally intense training. So I incorporated doing for arms at the end of leg day. I just do two extra exercises for both sides of the fore arms. I wanted to see your thoughts on this? But I have been getting great results and am very happy with my fore arms now. but what are your thoughts? Would there be a better day to do this? Or should I not do it at all? Again thank you so much for all your advice! Your naturally intense program seriously has been the key to my happiness. Also, I used to have a lot of different joint issues/injuries, etc. But now, I have no joint injuries and it's almost like your naturally intense program has healed all my previous injuries. I used to go to physiotherapy constantly, but now my physiotherapist has been blown away by how good shape I'm in. I don't go to physiotherapy or anything like that anymore. I seriously never knew I could be in this shape or that it was even possible! Thank you! also, I just noticed that you have a spelling mistake in the title of this video? It's such a great video! But I think you have the word split spelt as the word spilt. if it matters.
So glad it's been helpful but to answer your question, I never do any direct forearm work as they have always been completely annihilated during back and shoulder workouts. And I don't do it with my clients either as I have seen consistent growth and strength improvements over the years without any direct work, and when I did put it in with those who requested it, there never was any difference in terms of results. Hope that helps.
@@naturallyintense interesting. Thank you! It's probably then that my perceived gains in my fore arms are actually from the other exercises not specifically the forearm exercises. I will stop doing the fore arms and see if they keep growing like they have been. stopping doing the forearm exercises after I've done them for a while will be a good way to prove there's no need to do them. Like you said you already have proven this. Actually, I now recall also Dorian Yates claiming he never worked his forearms either. Thank you for your advice as always! forearm exercises are some of the most painful in my opinion anyways. So cutting them out is not a hard ask lol thanks again.
Is it possible to train in the way you do, but without any trainer and by using information only from your videos?
Not exactly. You can implement some of the principles, but it would not be precisely the same as I train. It takes a trainer 4-5 months at the least to be able to train clients, and even then they train with me every week to stay current as Naturally Intense High Intensity Training isn't designed to be done on your own. That being said, you can still do a lot and make significant progress with the principles laid out in my videos. Hope that helps!!!
leroy colbert was a huge proponent of full body training
He was indeed and so were many successful bodybuilders. That being said, for the average man or woman within the context of high intensity training, which Mr. Colbert didn't do, I would not recommend it.
@@naturallyintense thanks kevin for the reply. agree and i can imagine if you went ALL out for a given exercise, there is no way you can hang for 8-10 or 12 exercises , nobody can make it or even maintain intensity through towards the end of the session. i am currently, running a split of my own and from the start of 2025 i will definitely start with your 3 days a week setup and run it for a year !
99 % of ppl will not gain following the workouts of 1 % that do.
I am honored, my friend and do let me know how it goes!!!
That's unquestionably correct. Unless it works for a large number of individuals over a significant amount of time (as in years) it can't be termed a best practice.
Kevin is it best to add weight each set, then go all out on the last 3rd set?
Thankyou for all the great content.
Thanks for watching and to answer your question there's no such thing as best since muscles adapt only in response to unaccustomed stimulus. So you have to keep changing everything with the only constant being the intensity. Hope that helps.
Thanks Kevin for another great video! Question: Do you use deadlifts and, if so, which day do you program it in your routine (legs or back/shoulders)? Thanks!
Thanks for watching and that's a great question. Because of a neck injury I can't and don't do regular deadlifts. Only stiff leg deadlifts on leg day (and even there I use far more weight than I probably should.) But when I did regular deadlifts I would do them after back training and never stiff leg and regular deadlifts the same week. Hope that helps!!!
We will wait for your book being published the treasure trove of knowledge please let us know when can we expect to get it published
Thanks so much for the support, and I need a book deal first! I had one in the works and it didn't get picked up by the publishers as there wasn't enough social media support behind it at the time. Perhaps in the not too distant future it may be a different outcome and I will keep you posted!!! Thanks again!!!
@@naturallyintenseand your old dvd could be released digitally!
Legs should be done seperate from upper body . You shouldn’t be doing legs more then twice a week if that so it shouldn’t effect a full body work out .
I could not agree more!!!
i've done high intensity full body, it worked for about 3 months, while i enjoyed the off days the training days where herculean
It's not easy at all. And thank you for tuning in!!!
Hi Kev,,, if I may ask,, How many times a day do you eat now,,,,Also why is the fat around the belly button so difficult to shift? Is there any knowledge you can share on this?
Thanks for watching and I have about 4 meals a day, and give this a read- naturallyintense.net/blog/weight-loss/why-people-store-fat-in-different-parts-of-the-body/
@naturallyintense HelloKevin, how are you? Love the idea you have presented but here is my issue with it, so, let us say we are training each muscle once a week or every 10 days; I train chest at the start of my week, you get tears on the pecs, tris and bis and delts, how many days would it take for all those tears to heal up before you are back in training back, all the same muscles in the first session go through another round of breakage with the likelihood of not being healed, lets say you train arms in those 2 session because a separate day for arms will put them through a 3rd round of breakage, in my opinion there is a lot of overlap, over use and room to start doing unnecessary stuff each session. I prefer upper and lower split and then taking out the smaller stuff for a later time like abs, traps, calves, bis and tris
Thanks for tuning in and that's a great question but one of the most important aspects of coming to a solid conclusion is to avoid conjecture. And the iron rule is that regardless of any preconceived notions, if something works consistently with a large number of people, it essentially proves that whatever conjecture that contradicted it holds no water. So I can't tell you how many days exactly it takes for tears to heal for any muscle, what I can say is that for maximum muscle growth and strength, this particular three day split works better than any other one that I have seen and works universally this far three decades in. I hope that helps.
@@naturallyintense Thanks Kevin for taking the time to respond. It definitely makes sense on paper, I will try my best to put it down and see if it makes sense for me at some point, However, I am a big fan of upper, lower split and it is not strictly upper in 1 day, during the week, I'd use time for smaller parts like side delts, traps, and so on.
I’m currently doing 3x a week 1 hour of cardio and 1 hour of weights mostly barbell, I’m only doing squats and deadlift on mondays because with all the cardio I’m doing 3x a week I don’t want to injure myself. I might lower the volume though and try something like this, I’m just not sure yet because even though each workout is 2 hours long it is nice to get it all out of the way in 3 days because I still work full time too.
Full body/Push-pull/Upper-lower
Easily best splits imo because of frequency and fatigue managament
Thanks for watching and I understand where you are coming from in terms of what you like best but unless you challenge it and compare it over time with other splits, it's hard to know what works best.
Hey kevin, if you were to compete on stage again , what would you normally eat the moment you get off stage ? I realised most competitors would immediately have an all out binge on sugar and everything they craved , and was wondering what would be your go to food especially coming off in a shredded state
Great question, and for my first competition I ate like there was no tomorrow, give this a watch- ruclips.net/video/NufZU5m50GU/видео.html. But after that I vowed never to do an extreme cut for a contest and instead stay lean all year round, at which point after a contest I would not eat any differently from how I would ordinarily eat. As my goal was for my warrior walk to be the same as my everyday walk. Hope that helps and thanks for watching!!!
@naturallyintense amazing discipline man , most people would succumb to doughnuts, chocolate and burgers and all the junk food they can get their hands on.. truly a real inspiration to athletes and shows that there is no such thing as post contest blues but mainly lack of disicpline !
@@truestrength-oz5kk I wouldn't say lack of discipline, but lack of perspective. I think most simply work very hard for short periods of time to get into shape as it's what they know and it's what their coaches tell them to do, in which case a rebound effect is almost inevitable. (I've been there myself) But if your approach is based on always being in shape, time frames change and you can drop down into the lower digits without suffering, it takes longer, but also as someone who did a good amount of guest posing, always being in shape was a far greater pay off not to mention the sense of personal accomplishment in learning to master maintaining a low body fat percentage while maintaining all of your strength. As there's truly nothing like it as you don't just look good, but more importantly, you feel good!!!
Its full-body workouts for me, been doing them 40+ years. Three times a week about 45 to 60 minutes each workout bbs, dbs and machines.
Can you share your 3 day full body program?
Thanks for watching and as I said in the video, there are many paths up the mountain and there's most certainly a context whereby full body training makes sense. And people, like yourself have had success with them with higher volume training. However within the context of high intensity training my observations were that it didn't work as well as a three day split.
@@steelphantom9105 Sure friend thanks for the interest.
Tues. bench press 8.,6,6
trapbar deads 10,10.8,8
pulldowns 12,10,8
bb press 4x6
bb curls 4x6
dips 3x10
crunches 1x30
thurs. db bench 12,12,10
db rdl 10,8,6
db row 10,8,8
db seated press 12,10,8
db curls 10,10,8
cable press downs 15,8,6
kettlebell swings 3x15
sat. chest press 10,8,6
pulldown ( undergrip) 12,10,8
leg press 3x12
shoulder press 12,8,6
seated curls 10,8.6
calf raises 15,12,10
seated crunches 1x15
* sat's workout all machines.
** rests about 1 minute between sets except on abs and calves.
1-2 minute rest between exercises.
Cheers.
@@naturallyintense 100% I tried splitting the body it just didn't for me, this way if i miss a session i'll hit get the whole body in two more sessions. Cheers.
Some HIT propnents, such as Ellington Darden and Drew Baye, advocate full-body fir those starting out - but if course, they are the "one-set-to-failure" supporters. You're style is nore intense, with all three of your sets taken to failure, or close enough to failure, for adaptation.
Thanks for tuning in and you nailed it. For this particular form of high intensity training I haven't seen the full body approach being a viable or workable protocol. But as I said, it my have it's place but certainly not with the Naturally Intense methodology. Thanks again!!!
Hallo, may be you may answer my question....what do you think about this studies that show, that the muscle protein synthesis for a natural traniner only last for about 24 to 48, maybe 72 hours, and that therefore naturals should train every bodypart with a higher frequency, two or three times a week? Thank you for an answer
Thanks for tuning in and that finding can't be extrapolated into a practice for increased muscle growth without supportive data, of which there is none. In fact other researchers citing these findings say it has no correlation with increased muscle size and my observations with high intensity training over the past three decades has consistently been that those who train less universally have better outcomes than those who train more frequently. Hope that helps.
Hi, thank you for your answer, all the best
Can beginners train this way
Good question and absolutely!!!
So do you suggest logging workouts and tracking sets and Reps or just going by feel?
I would highly suggest logging your training. I did it for 15 years without fail and it was exceptionally helpful in everything I do. These days I go not by feel, but by the experience of someone who logged everything for so many years. Hope that helps.
Thanks brother 🎉🎉🎉🎉
You are welcome and thank you for tuning in as I truly appreciate it!!!
How about push pull legs 3 days per week
Thanks for watching and no, like I said, it didn't work as well as the the three day split mentioned in the video. Hope that helps!!!
@@naturallyintense yeah sir,,push pull legs is 3 days split,,,,
Are its not same like u split ?.
Push (chest,shoulder,tricep)
Pull (back,traps,bicep)
Legs.
@@GuswanRusman No it's not. Those groupings never worked as optimally as the one I use. Give this a watch- ruclips.net/video/bzH6sl4pi_c/видео.htmlsi=5BMrkgk0aebckaJB
@@naturallyintense i enjoyed training your split. Wats your rest in between sets being High Intensity?
Awesome video kevin, I have two question tho. First is when you mentioned that we dont do full body workouts because it is so demanding for bigger muscle groups and for the recovery, but when i do chest hard, I dont have that much energy for arms because of short rest, what is the benefit in doing short rest between chest/biceps or biceps/triceps. I mean why dont you suggest when we finish chest to rest like minute or two and then to do biceps and then again rest then triceps? And also has it ever happened to you to have soreness for more than a week, for example when I do legs, my glutes and calves are sore for the next week session, any suggestions about that? Thank you in advance, you are awesome
Thanks for watching and it was not easy at all to do anything after the first muscle group in the beginning. Which is one of the reasons the workouts last 10 minutes for my clients. It was very hard to start but compared to the other combinations it was the one that worked best in terms of results and sustaining intensity, which is why I stuck with it. But it is uncomfortable nonetheless, as this is the nature of the training. Full body however compounds this and make the final muscle groups almost impossible, so it's a trade off as most things are. As for soreness, absolutely. I can be sore for over 7 days at a time. Especially with legs but it's happened with every body part at some point and keeps happening from time to time. So you just solider through it.
@@naturallyintense Thank you so much for such a detailed answer, but if you still have soreness and the day comes for that muscle to be worked on again, do you train it again, or you first wait for the soreness to be gone like a day or two?
@@marijapavlovic6111 I will usually train through it at this point. But if it's a client, I would give them an extra day or two if it was possible.
@@marijapavlovic6111You should really only do legs once a week the average time they take to recover is about 5 days bc the blood flow is less and they are huge muscles .
Can you follow this principle with gymnastic ring training as well. I.e mixing it up weighted calisthenics?
It is technically possible but the exercises would have to be different every single time.
I wonder if only 1 set and more exercices per body part would be more effective hitting the muscles from different ways.Did you ever try it?
Thanks for watching and that's an excellent question!!! I did indeed try it and I did also believe it to be a potential best practice. But the sets were never as intense as when there were even one more set. With heavy weights things just didn't feel right, especially with legs. And it didn't work well at all with regular individuals compared to why they could do with a set of two to prepare them mentally and physically. And even seasoned natural bodybuilders didn't seem to do as well. On paper it should work but it just didn't pan out the way I thought it would. Fat burning is a much sought after effect of this particular form of high intensity training and I would think also that the post exercise oxygen consumption would be lower with just one set. Now that being said, since I change up every workout there are times I will do one all out set, but only if there were three or more sets before that really warmed me up and put me in a zone where I felt I could do it. For example after heavy shoulder presses I could do one all out set of laterals, etc. That's what I observed and I hope it helps.
Hi Kevin! Can you please share a sample routine?
Thanks for watching and sample routines fall unfortunately into the purview of my paid personal training programs, but you can see snippets of my training here and on my instagram account instagram.com/naturally_intense/
@@naturallyintense understood, Kevin. I discovered your channel yesterday and things you say make perfect sense. Where can I buy your programs? Thank you!
@@el_matador80 You can find them here- naturallyintense.typeform.com/plans
Thx bro
And thank you for watching!!!
I know Ian Duckett only uses full body routines on him self and clients. My workouts take around 30 minutes, I have slight rest of a minute or two after my workout set?
He uses 3 days splits right now he is using kevins split and he also likes chest/back together still only 3 days a week
@@matthewcarbone2108 tbf John Heart only says to use full body routines in the beginning. He recently started using full body routines and has gained muscle…..
Ian is a legend in his own right and as I said in the video, there are many ways up the mountain, but with Naturally Intense High Intensity Training protocols, a full body approach isn't optimal in terms of both results and execution. Hope that helps.
@@naturallyintense your training looks super high intensity Kevin! I can see how it wouldn’t work with full body routines. Sorry if I come across as trying to catch you out, I’m not. I just enjoy all your videos and answers. Thanks for the content Brother as always
@@Nicholas19823 Not at all, and I appreciate you tuning in!!!
Can You Do A Video On How To Go From Fat To Fit After 40. (5’11 260…goal 235) ..strong but have a belly
Thanks for watching and I can but it would be the same as how to go from fat to fit if you were 20, 30, 40, 50 or 60+. Human physiology doesn't change over time and the same principles apply. That said I know you can do it and I will consider a video addressing the reality that the intense weight training and processed foods free diet works regardless of age. Hope that helps and thanks again for watching!!!
@@naturallyintense it does ..really appreciate the fast response ..your channel and content are a blessing, an inspiration and is very straight to the point informative.. thanks
#SevenTheRev
Every one of you who take the time to look at my work are important and I may not be able to always answer every question as the channel grows, but I will always try.
@@naturallyintenseExcuse me but did you just said that naturally intense training gives results with perhaps a not so good diet??
Hi there have you trained sprinters? Did you ever find a negative relationship with this type of training and speed?
I have trained sprinters but no one on a high level and they saw speed improvements as their training was very much fast twitch muscle fiber stimulation based. I have trained high level track cyclists and speed skaters and they all absolutely excelled with it.
So this type of training is mostly fast twitch? The athletes you trained never put on too much mass?
I'm a soccer player so I'm just wondering how this affects a sprint based sport thanks
Fast twitch training is all about building muscle mass and they did put on some serious muscle and they got faster.
How would you implement both sprinting and naturally intense training keeping in mind im talking about very intense 40yard dash sprinting and a focus on low body fat and not too much mass thanks for your replys
Your physic is insane for a natural bodybuilder. You look like you are on steroids, but i think you are natural. Take the accusation o fbeing on steroids as a compliment.
Put that way I appreciate it, my friend and thanks for watching!!!
How about half body split
Thanks for watching and my observations were that all the different permutations didn't work as well as the three day split that I adopted and kept doing for the past thirty plus years. Hope that helps.
How do we know what your on about when we don't know your program...also common sense .... You can't tell us what split to do without sharing your training split routine like Jay Vincent does
I believe there's value in sharing observations over a significant period of time and with a significant base of individuals with a particular training style. The basics of which are known by anyone who took the time to look at the work posted here. Work and observations meant to help people make better decisions regarding their training and so far it's been doing just that. You don't have access to the number of private messages I get saying how helpful it has been but you only have to step back and read the comments to see that it's been a resource that has helped a good number of people. Everyone has their way of doing things and this form of training isn't conducive to a few videos demonstrating how it works, as there are nuances that make it different for each individual. And it was never designed to be done without the supervision of a certified Naturally Intense Trainer. But it doesn't mean you can't glean a great amount of useful information from it as many have thus far. Sorry it's not as straightforward as you may have liked it to be and I hope that helps.
I sm a little bit concerned with insane intensity combined with older age, specifically 59. I am healthy... did all sorts of cardiovascular MRI, ct scan, and so on, from the chest up, so when I say healthy, I mean zero cardiovascular problems of any kind, in fact the neurosurgeon and cardiologist, who look at the data, said I look 40 yo in terms of cardiovascular age, though they also said, I am still 59 yo...
Pushing intensity insanely at 20 yo might give the best results, but the risk of breaking something is also the lowest. At 59;l, intuitively, not so much...you know, for instance, breaking a muscle...like the heart...
So, I wonder, what metric to use, for measuring/sensing the intensity of the workout, such that it remains within acceptable risk, related to one's age?
Thanks for watching and it's a valid point. Here's the reality. I train a good number of people in their 60's, 70' and a few in their 80's. And the program is designed for and always was designed to be executed under the supervision of a certified Naturally Intense Trainer who knows when and how much to push based on the person in front of them. Information here is presented as is of observations of what I have seen with my clients consistently over years but it's not a green light to try to replicate everything yourself. Rather it is meant to give some perspective with observations that I hope can help you make better decisions with regards to your training. Sorry it's not as cut and dry but I hope that helps.