The BIGGEST Full Body Training Myths!

00:27:32
https://www.youtube.com/watch?v=FfYwLEq_MAI

Résumé

TLDRThe video emphasizes the benefits of full body training for natural bodybuilding, advocating for a shift in focus from traditional split routines. It explains the common misconceptions about full body workouts and outlines strategies for effective programming. The speaker discusses the importance of reducing exercise volume, maximizing recovery, and maintaining training frequency. By emphasizing quality over quantity and allowing flexibility in workout design, full body training can lead to superior gains while minimizing fatigue. The content encourages a long-term approach to bodybuilding for optimal results.

A retenir

  • 🏋️‍♂️ Full body training can maximize natural bodybuilding gains.
  • ⏱️ It's not about doing every exercise in one session but focusing on quality.
  • ⚖️ Prioritize weaker muscle groups first during your workout.
  • 🔄 Alternate push and pull exercises for better recovery.
  • 📈 One hard set three times a week can outperform more sets less frequently.
  • ✂️ Reduce overall training volume to avoid excessive fatigue.
  • 🐢 Playing the long game in training leads to superior long-term results.
  • 📅 Allow flexibility in scheduling sessions to ensure recovery.
  • 🔍 Focus on the most stimulating exercises for hypertrophy.
  • 🧠 Understand your body’s needs to optimize your training.

Chronologie

  • 00:00:00 - 00:05:00

    The speaker emphasizes the importance of full body training, highlighting its effectiveness in building a physique and its benefits confirmed by science. He addresses misconceptions, clarifying that the goal is not to train every muscle in one session but to reduce exercise volume while maintaining frequency for optimal gains.

  • 00:05:00 - 00:10:00

    The speaker discusses the ideal structure for full body training, recommending a frequency of three times a week for maximal hypertrophy, emphasizing the need for proper recovery without excessive fatigue. He contrasts this with training four times a week, which can be less sustainable and harder to manage.

  • 00:10:00 - 00:15:00

    The speaker advises simplifying workouts by limiting the number of compound movements per muscle group to optimize recovery and enhance the hypertrophic effect. He underscores the value of focusing on one effective set per muscle more frequently rather than overloading in one session.

  • 00:15:00 - 00:20:00

    The speaker outlines training strategies, suggesting to avoid high repetition loads that lead to exhaustion. Instead, he recommends moderate rep ranges to ensure energy and effectiveness across all muscle groups during full body workouts, promoting sustainability and progress.

  • 00:20:00 - 00:27:32

    The speaker concludes that full body training should focus on quality and balance, allowing for flexibility in workout structure, including alternating push/pull movements and prioritizing weaker muscle groups to enhance overall gains and avoid fatigue.

Afficher plus

Carte mentale

Vidéo Q&R

  • Is full body training effective for muscle gains?

    Yes, full body training can lead to significant muscle gains when programmed correctly.

  • How often should I train full body?

    Typically 2 to 3 times a week is recommended for optimal recovery and gains.

  • Does full body training require a lot of exercises?

    No, full body workouts should focus on fewer exercises, maximizing quality over quantity.

  • What is the ideal volume for full body workouts?

    Aim for 1-2 sets per major exercise, distributing weekly volume across sessions to avoid excessive fatigue.

  • Can I tailor full body workouts to my needs?

    Yes, full body training is flexible and can be adapted to prioritize weaker muscle groups.

  • Should I train every muscle pattern in one session?

    No, it's not necessary to hit every muscle pattern in every full body session.

  • Are higher rep ranges recommended for full body workouts?

    Lower to moderate rep ranges (4-8 reps) are preferred to manage fatigue better.

  • Can I combine pushing and pulling exercises?

    Yes, alternating push and pull exercises can enhance recovery and performance.

  • Is it okay to take extra rest days with full body training?

    Yes, taking extra rest when needed is fine to ensure quality workouts.

  • Is full body training suitable for beginners?

    Absolutely, full body training is often great for beginners due to its simplicity and effectiveness.

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  • 00:00:00
    the first video I made was on full body
  • 00:00:02
    training being number one all of my
  • 00:00:04
    original programs were full body and I
  • 00:00:06
    developed 90% of my physique by
  • 00:00:08
    following almost exclusively until 2020
  • 00:00:10
    that's when I started experimenting with
  • 00:00:12
    different routines but even then it was
  • 00:00:14
    purely out of training enjoyment not due
  • 00:00:16
    to physiology or lack of gains full body
  • 00:00:18
    training can take you to the Pinnacle of
  • 00:00:20
    natural bodybuilding just as it did
  • 00:00:22
    during the silver era there's no reason
  • 00:00:24
    to ever deviate away from it especially
  • 00:00:27
    now the XI science has confirmed its
  • 00:00:29
    effectiv
  • 00:00:30
    in fact we can argue that a properly
  • 00:00:33
    programmed full body split is the best
  • 00:00:35
    as it checks all the right boxes ideal
  • 00:00:38
    training frequency minimal junk volume
  • 00:00:41
    and synergistic recovery the optimal
  • 00:00:43
    Bros are finally on board but I've been
  • 00:00:46
    a decade ahead of the curve so in
  • 00:00:48
    today's video I'll be addressing the
  • 00:00:50
    most common misconceptions about for
  • 00:00:52
    body training mistakes that most
  • 00:00:54
    newcomers make when trying to run it
  • 00:00:56
    first of all the goal of full body is
  • 00:00:58
    not to train every muscle in the single
  • 00:01:00
    session it's not some glorified split
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    where in one workout you hit all the
  • 00:01:04
    muscles from different angles cramming
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    tons of accessory work and end up doing
  • 00:01:08
    over 10 exercises that's why so many
  • 00:01:10
    lifters who build their physiques on
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    splits and refuse to change talk so much
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    smack about full body training they'll
  • 00:01:17
    say things like those workouts are going
  • 00:01:19
    to take way too long you'll be in the
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    gym for 2 hours and completely exhausted
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    unable to focus on your muscles of
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    course that would be true if their idea
  • 00:01:28
    for body training reflected what's
  • 00:01:30
    actually practice but in the real world
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    no one is combining a full chest back
  • 00:01:36
    and leg workout into some ultimate
  • 00:01:38
    punish session fatigue in that case
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    would obviously be way too high not to
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    mention the excessive overlap and volume
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    so please understand that full body
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    training isn't about combining an upper
  • 00:01:49
    lower split plus a leg day or push pull
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    legs all into one that's the number one
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    misconception about full body training
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    and following that will leave you
  • 00:01:58
    completely drained you cannot train like
  • 00:02:00
    that consistently or for very long full
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    body training is about reducing the
  • 00:02:05
    number of exercises by at least two to
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    three times think of it as doing about a
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    third of what you typically pack into a
  • 00:02:12
    high volume split workout this means you
  • 00:02:14
    have to be very selective with your
  • 00:02:16
    exercises and overall volume yes there's
  • 00:02:19
    more room for error but if you follow
  • 00:02:21
    the simple rule of dividing a body part
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    split into multiple sessions basically
  • 00:02:26
    spreading out similar total volume this
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    is where you can potentially make
  • 00:02:31
    Superior gains over the long term this
  • 00:02:34
    provides more opportunities for growth
  • 00:02:36
    while reducing muscle atrophy which
  • 00:02:39
    happens faster than you realize the net
  • 00:02:42
    hypertrophic gain on paper should be
  • 00:02:45
    greater of course short-term studies can
  • 00:02:48
    never capture these benefits because
  • 00:02:50
    muscle growth is such a slow process
  • 00:02:52
    especially in actual trained lifters not
  • 00:02:56
    those benching 225 for one R Max so
  • 00:02:59
    after several years of full body
  • 00:03:00
    training you could realistically gain an
  • 00:03:02
    extra half pound of muscle per year over
  • 00:03:05
    5 years that's an additional 2 and2 lbs
  • 00:03:07
    of muscle essentially saving you a full
  • 00:03:10
    year progress for those trying to milk
  • 00:03:12
    every last bit of gains this is
  • 00:03:14
    absolutely worth calculating contrary to
  • 00:03:17
    what the charts show now do you see why
  • 00:03:19
    playing the long game matters an 8we
  • 00:03:21
    study ain't going to tell you sh the
  • 00:03:23
    same goals for staying injury free we
  • 00:03:25
    want the best progress with the least
  • 00:03:27
    amount of aches and pains not speed
  • 00:03:29
    running the process and getting injured
  • 00:03:32
    this is where full body training shines
  • 00:03:34
    the entire body recovers together
  • 00:03:37
    because we only have one nervous system
  • 00:03:40
    and it doesn't require living in the gym
  • 00:03:42
    take the classic three times a week
  • 00:03:43
    split like Monday Wednesday Friday you
  • 00:03:46
    get four recovery days each week while
  • 00:03:48
    still benefiting from three potent doses
  • 00:03:52
    of muscle protein synthesis that is 100%
  • 00:03:55
    sustainable and it's considered to be
  • 00:03:57
    maximally hypertrophic and if you're
  • 00:03:59
    refer twice a week full body program
  • 00:04:02
    you'll achieve the best possible
  • 00:04:03
    recovery between sessions with five full
  • 00:04:06
    recovery days and 702 hours between
  • 00:04:09
    sessions however those workouts will be
  • 00:04:11
    tougher and require slightly more volume
  • 00:04:13
    to compensate so prepare for war as for
  • 00:04:17
    four times a week full body I don't
  • 00:04:19
    typically recommend it the volume
  • 00:04:22
    intensity is harder to manage and it
  • 00:04:23
    leaves less room for auto regulation so
  • 00:04:26
    you'll probably need more de loads plus
  • 00:04:28
    it initely becomes asynchronous training
  • 00:04:31
    every other day indefinitely and it
  • 00:04:33
    doesn't allow for weekends off which is
  • 00:04:35
    far less sustainable for the average
  • 00:04:37
    full body enjoyers heck speaking as
  • 00:04:40
    someone who does this for a living even
  • 00:04:43
    I wouldn't want to train four times a
  • 00:04:45
    week full body so I know that most
  • 00:04:47
    wouldn't either unless it's light cardio
  • 00:04:49
    or doing an accessory day let's be real
  • 00:04:53
    here this practicality is also what
  • 00:04:55
    makes upper lower splits so appealing
  • 00:04:57
    they're the second best option for most
  • 00:04:58
    lifters off offering a great balance
  • 00:05:00
    between recovery and training frequency
  • 00:05:02
    so full body training is all about
  • 00:05:04
    Simplicity dividing your weekly sets
  • 00:05:07
    across to number of training days for
  • 00:05:09
    example if you normally do three
  • 00:05:11
    compound movements per muscle in one
  • 00:05:13
    workout like in a pushable leg split
  • 00:05:15
    scale it back to one compound movement
  • 00:05:17
    per muscle for full body and apply this
  • 00:05:20
    to all muscle groups the key benefit is
  • 00:05:22
    that one hard set performed three times
  • 00:05:25
    a week stimulates more muscle growth
  • 00:05:28
    than doing three sets once a week let me
  • 00:05:31
    say that again one hard set done three
  • 00:05:34
    times a week is more hypertrophic than
  • 00:05:36
    doing three sets just once a week this
  • 00:05:39
    is because the first set of an exercise
  • 00:05:41
    is always the most stimulating each
  • 00:05:43
    additional set doesn't equally scale the
  • 00:05:46
    stimulus it takes three to five times
  • 00:05:48
    the effort to achieve diminishing
  • 00:05:50
    returns but that deeper recovery hole
  • 00:05:52
    also forces you to reduce your training
  • 00:05:54
    frequency so instead of annihilating
  • 00:05:56
    yourself in one workout focus on
  • 00:05:59
    frequently hitting getting one or two
  • 00:06:00
    highquality sets on multiple workouts
  • 00:06:03
    this often outperforms equated volumes
  • 00:06:05
    of less stimulating sets and can even
  • 00:06:08
    rival doing more volume in this case
  • 00:06:11
    quality beats quantity because of this
  • 00:06:14
    full body workouts should not be high
  • 00:06:16
    volume this is the one significant
  • 00:06:19
    adjustment I would make to many old
  • 00:06:21
    school full body programs which often
  • 00:06:23
    prescribe 5x5 protocols for multiple
  • 00:06:26
    exercises I believe slashing that volume
  • 00:06:28
    in half would be a lot more effective so
  • 00:06:32
    start there and as you get stronger
  • 00:06:35
    doing that much volume becomes Overkill
  • 00:06:36
    anyway due to the disproportionately
  • 00:06:39
    higher fatigue from heavier loads
  • 00:06:42
    especially when training legs as in
  • 00:06:45
    doing RLS or squats in the four to five
  • 00:06:47
    plate range for heavy ax loaded
  • 00:06:50
    compounds even one set can be enough
  • 00:06:53
    this makes it easier to complete a full
  • 00:06:55
    body workout while leaving energy in the
  • 00:06:57
    tank for the upper body work that
  • 00:06:59
    follows for lighter accessory movements
  • 00:07:01
    or exercises where your strength isn't
  • 00:07:03
    at an elite level you can certainly do
  • 00:07:05
    more sets the key is to evenly
  • 00:07:07
    distribute your weekly volume across a
  • 00:07:09
    number of sessions for example if you
  • 00:07:11
    normally do six sets per muscle group
  • 00:07:14
    perform two sets three times a week
  • 00:07:16
    likely optimal is my number one
  • 00:07:17
    recommendation or perform three sets
  • 00:07:20
    twice a week this volume can also be
  • 00:07:23
    split across different exercises for
  • 00:07:25
    variety or to account for absolute load
  • 00:07:28
    for example you could do one set of back
  • 00:07:30
    squats and one set of belt squats
  • 00:07:33
    instead of doing two sets on just one
  • 00:07:35
    squat variation in this case push to
  • 00:07:38
    failure to maximize the stimulus or just
  • 00:07:40
    do two sets of back squats with an
  • 00:07:42
    additional rep in the tank and leave the
  • 00:07:45
    remaining work for another day you can
  • 00:07:47
    customize this based on your goals and
  • 00:07:49
    recovery so long as the total weekly
  • 00:07:51
    sets balance out another example if
  • 00:07:54
    you're doing full body training three
  • 00:07:55
    times a week this could mean six quad
  • 00:07:58
    exercise Es at one set each or three
  • 00:08:02
    quad exercises at two sets each
  • 00:08:06
    personally I prefer two sets per
  • 00:08:08
    exercise it becomes less complicated
  • 00:08:10
    since there's less redundant exercises
  • 00:08:12
    to worry about this also allows for the
  • 00:08:14
    use of techniques like a top set and
  • 00:08:16
    back down set approach or regular double
  • 00:08:19
    progression with straight sets and of
  • 00:08:21
    course you can leave more reps in
  • 00:08:22
    reserve which ultimately improve
  • 00:08:25
    recovery so the Simplicity of full body
  • 00:08:27
    training lies in splitting the weekly
  • 00:08:29
    sets through frequency by scaling back
  • 00:08:32
    from something like three compound
  • 00:08:33
    movements per muscle in a single
  • 00:08:34
    pushable legs workout to just one per
  • 00:08:36
    session you can maintain quality and
  • 00:08:38
    optimize recovery regarding rep ranges
  • 00:08:41
    avoid abusing High Reps that leave you
  • 00:08:43
    too exhausted to finish rest your full
  • 00:08:44
    body workout unless it's something like
  • 00:08:47
    breathing squats which are intentionally
  • 00:08:49
    brutal and is only one set High Reps can
  • 00:08:51
    kill your full body work capacity if
  • 00:08:53
    you're not used to it remember the
  • 00:08:56
    muscular stimulus is about the same but
  • 00:08:59
    you you will end up far more fatigued
  • 00:09:01
    and keep in mind you still have multiple
  • 00:09:03
    muscles to go through do not put
  • 00:09:06
    yourself in a situation where some of
  • 00:09:09
    those muscles are being half fast that's
  • 00:09:11
    why lower to moderate rep ranges make
  • 00:09:14
    more sense for full body training and
  • 00:09:16
    for novices sticking to four to six reps
  • 00:09:19
    ensures High effort without requiring
  • 00:09:22
    you to train to failure or gas yourself
  • 00:09:24
    out before tackling on the harder parts
  • 00:09:26
    of your workout reps of 5 to8 are also a
  • 00:09:29
    strong recommendation for this reason
  • 00:09:31
    unless you're trying to maximize
  • 00:09:33
    stimulus with lighter weights because
  • 00:09:34
    you're extremely strong and have been
  • 00:09:36
    doing full body for a long time going
  • 00:09:38
    above 12 reps should be something you
  • 00:09:41
    build up to or rather limit to select
  • 00:09:45
    movements if your full body program is
  • 00:09:48
    filled with three sets of 12 to 15 on
  • 00:09:50
    many exercises you're setting yourself
  • 00:09:53
    up for root Awakening like you'll need
  • 00:09:55
    to have work capacity of the Gods to
  • 00:09:57
    survive that probably being a for
  • 00:09:59
    athlete or having competed in Endurance
  • 00:10:01
    Sports because there's also a pain
  • 00:10:03
    tolerance factor and full body is
  • 00:10:06
    painful from top to bottom so at most I
  • 00:10:09
    would suggest three sets of 8 to 12 for
  • 00:10:12
    easier isolation movements but in
  • 00:10:14
    general for practicality and
  • 00:10:17
    sustainability six of 10 reps is The
  • 00:10:20
    Sweet Spot gains wise you will end up in
  • 00:10:23
    the same place but this minimizes
  • 00:10:26
    unnecessary fatigue that way you won't
  • 00:10:29
    find yourself complaining that full body
  • 00:10:31
    training is too hard to stick with very
  • 00:10:33
    important and again structure-wise you
  • 00:10:37
    don't need to train every single
  • 00:10:38
    movement pattern in a single session
  • 00:10:40
    full body training is not a complete
  • 00:10:43
    upper lower plus a leg Daye you can
  • 00:10:45
    absolutely include smaller muscles or
  • 00:10:47
    accessories while still calling it full
  • 00:10:49
    body for example you can skip vertical
  • 00:10:52
    presses but still do ladal raises the
  • 00:10:55
    shoulders will hit not to mention the
  • 00:10:58
    indirect work from from horizontal
  • 00:11:00
    presses or you might only do [ __ ]
  • 00:11:02
    squats or leg curls without squatting or
  • 00:11:06
    one day a hinge one day a squat like a
  • 00:11:09
    quads only and poster chain only split
  • 00:11:12
    back in the day I would often do just
  • 00:11:15
    that opening with heavy hinging and
  • 00:11:17
    ending with reverse hypers skipping
  • 00:11:19
    quads entirely for that session there's
  • 00:11:22
    no rule that says every movement pattern
  • 00:11:24
    has to be hit equally every single
  • 00:11:27
    workout you can even have a split like
  • 00:11:30
    component to your full body training for
  • 00:11:32
    example if you do incline bench and
  • 00:11:34
    weighted dips save flat bench NOP for
  • 00:11:37
    another day it doesn't matter if your
  • 00:11:39
    pressing volume isn't perfectly balanced
  • 00:11:41
    between vertical and horizontal pushing
  • 00:11:42
    in one session as long as everything was
  • 00:11:45
    address by the end of the week you're
  • 00:11:47
    good you could even fill in the gas with
  • 00:11:50
    isolations in this example day one might
  • 00:11:53
    include shoulder isolation but no chest
  • 00:11:56
    isolation while day two could focus on
  • 00:11:58
    chest isolation without isolating the
  • 00:12:01
    delts again unless your total weekly
  • 00:12:03
    volume for delts still is not equated
  • 00:12:06
    this belief comes from the powerlifting
  • 00:12:07
    world but it doesn't necessarily apply
  • 00:12:08
    to bodybuilding in bodybuilding factors
  • 00:12:11
    like muscular overlap and biasing exist
  • 00:12:14
    for example if I do a weighted chin up
  • 00:12:17
    in a lamp bias row like an underhand row
  • 00:12:19
    with tucked elbows pulling low to the
  • 00:12:21
    belly button even if I include two
  • 00:12:23
    horizontal presses in that same workout
  • 00:12:25
    it doesn't mean I've messed up the
  • 00:12:27
    balance or vice versa like doing two
  • 00:12:30
    upper back bias rows and two vertical
  • 00:12:33
    presses remember it's only one session
  • 00:12:37
    you still have two more sessions to
  • 00:12:39
    compliment the compounds or go harder on
  • 00:12:42
    accessories and in the extreme case even
  • 00:12:45
    if you don't perfectly balance things
  • 00:12:46
    across the week it's still full body
  • 00:12:49
    training and no one can argue against
  • 00:12:52
    that if all you did was a brutal upper
  • 00:12:54
    body workout and just one squat at the
  • 00:12:56
    very end that's still full body even if
  • 00:12:58
    it's minimalist and not optimal for the
  • 00:13:00
    legs and for advanced lifters if you
  • 00:13:03
    have specific physique needs your volume
  • 00:13:06
    doesn't need to be equal for every
  • 00:13:08
    muscle this is where some lifters
  • 00:13:10
    overthink things and lose their damn
  • 00:13:12
    Minds it's also why split routines don't
  • 00:13:14
    perform as poorly as you'd expect in
  • 00:13:17
    metaanalyses you're not really training
  • 00:13:19
    each muscle just once a week even IND
  • 00:13:21
    direct volume through minimal work helps
  • 00:13:25
    maintain muscle and it doesn't take much
  • 00:13:27
    volume to maintain recogniz izing this
  • 00:13:29
    applies to full body training as well it
  • 00:13:31
    takes the pressure off trying to hit
  • 00:13:33
    every odd angle and function in one
  • 00:13:35
    session you could have a big upper body
  • 00:13:37
    session and throw on squats or hinges at
  • 00:13:39
    the end or start with them maybe do good
  • 00:13:42
    mornings one day in Bell squats later in
  • 00:13:44
    the week or you could skip those
  • 00:13:46
    entirely and do [ __ ] squats for
  • 00:13:47
    directus femoris the point is to focus
  • 00:13:49
    on Max two big movements per muscle to
  • 00:13:52
    avoid unnecessary fatigue at the end of
  • 00:13:55
    the day full body training is flexible
  • 00:13:58
    and effective nothing is limited that's
  • 00:14:00
    on you and this includes the muscle
  • 00:14:04
    priority principle with full body
  • 00:14:06
    training you'll want to train your
  • 00:14:08
    weakest or least aesthetic muscles first
  • 00:14:11
    saving the less important work for later
  • 00:14:13
    as fatigue naturally sets in this is how
  • 00:14:16
    you get the benefits of a body part
  • 00:14:17
    split within the full body framework
  • 00:14:20
    specialize in the beginning then
  • 00:14:22
    structure to rest your workout as normal
  • 00:14:25
    for example if your calves are a weak
  • 00:14:27
    point start your work out with calf
  • 00:14:29
    raises don't leave them for the end when
  • 00:14:31
    you're exhausted only to half-heartedly
  • 00:14:33
    pump out some balancy lightweight reps
  • 00:14:36
    then blame bad C genetics for your lack
  • 00:14:38
    of results if quads are your weak point
  • 00:14:41
    your first exercise should absolutely be
  • 00:14:43
    a squat on the other hand if quads are
  • 00:14:47
    strong point or your lower body dominant
  • 00:14:49
    place them at the very end it doesn't
  • 00:14:51
    matter if motor unit recruitment is
  • 00:14:52
    lower at that point if arms are your
  • 00:14:55
    weak point begin with curls and or
  • 00:14:58
    overhead extensions this is exactly what
  • 00:15:01
    Leeward cobbert recommended and it's
  • 00:15:03
    what helped them develop some of the
  • 00:15:04
    best arms in natural bodybuilding
  • 00:15:05
    history if your chest as your weak point
  • 00:15:08
    start with a horizontal press even in an
  • 00:15:10
    office program why is it always squat
  • 00:15:12
    then bench flip the order around you can
  • 00:15:15
    absolutely open with bench again who
  • 00:15:17
    said full body training has to start
  • 00:15:19
    with legs that's another massive
  • 00:15:21
    misconception on the contrary many
  • 00:15:24
    silver ARA Legends did the exact
  • 00:15:26
    opposite you can even apply this
  • 00:15:28
    principle to H
  • 00:15:29
    like instead of starting with rdl's try
  • 00:15:32
    doing them after heavy rows at least
  • 00:15:35
    you'll lift less weight so you won't get
  • 00:15:37
    a systemically tax from being strong
  • 00:15:40
    making two sets more manageable as
  • 00:15:42
    opposed to just doing one similarly if
  • 00:15:44
    you're back as your weak point start
  • 00:15:46
    your workout with pull-ups or chess
  • 00:15:48
    support rows put 100% of your effort
  • 00:15:51
    into the most productive Mass builders
  • 00:15:54
    for your goals you know your body best
  • 00:15:57
    and What needs the most attention
  • 00:15:59
    whether your focus is strength or
  • 00:16:01
    Aesthetics the mirror is often your best
  • 00:16:04
    friend pick one area to prioritize then
  • 00:16:07
    follow a typical Push Pull sequence for
  • 00:16:09
    the rest of your workout for example if
  • 00:16:12
    you start with curls and then move the
  • 00:16:14
    bench breast like a classic gim bro your
  • 00:16:17
    biceps will have had enough time to
  • 00:16:18
    recover by the time you get to the back
  • 00:16:21
    exercises even if they're the third or
  • 00:16:23
    fourth compound however if you start
  • 00:16:25
    with curls and follow immediately with
  • 00:16:27
    jovs you're essentially pre- exhausting
  • 00:16:30
    your biceps this is fine if you're
  • 00:16:32
    specifically targeting arm
  • 00:16:34
    specialization but if you still want
  • 00:16:36
    your back to grow to its full potential
  • 00:16:38
    avoid creating a noticeable strength
  • 00:16:41
    deficit Instead try to blend the ratio
  • 00:16:45
    of pushing to pulling muscles so that
  • 00:16:47
    you're always coming in fresh this
  • 00:16:49
    sequencing is a logical and time-proven
  • 00:16:52
    way to organize full body training just
  • 00:16:54
    a reminder if you like the clothes I'm
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    wearing check out barbar larel it's the
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    official brand I've worn for last 2
  • 00:17:00
    years in my workouts because they're
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    truly the best perfectly tailored
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    athletic fits for real lifters enhancing
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    your hard ear physique and making you
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    look like you lift in any situation
  • 00:17:12
    t-shirts even make torso dominant
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    lifters look impressive with the right
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    cut off and size around the arms no
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    droopy t look around the waist for the
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    perfect Vaper even their hoodies
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    highlight your frame you just can't go
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    wrong with odor resistant fabric
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    unmatched Comfort incredible Aesthetics
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    and the best guarantee ever if anything
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    happens to your clothes they'll be
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    repaired or replaced so you can grow
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    with baral apparel just as I have if you
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    want to support me further check out my
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    leonatus collection featuring all the
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    same features you love so as always the
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    link is in the description box so after
  • 00:17:48
    prioritizing your weakest muscles you
  • 00:17:50
    should now alternate between pushing and
  • 00:17:52
    pulling movements instead of grouping
  • 00:17:53
    all of the leg stuff first then presses
  • 00:17:56
    and finishing with poles or any other
  • 00:17:58
    combination remember back work isn't
  • 00:18:00
    just accessory work to your presses stop
  • 00:18:03
    thinking like a powerlifter or bench
  • 00:18:05
    press specialist the key is to alternate
  • 00:18:08
    based on muscular overlap and opposing
  • 00:18:11
    movement patterns most noice programs
  • 00:18:13
    actually do a good job here but
  • 00:18:15
    intermediates often mess us up leading
  • 00:18:17
    to three major issues one effort isn't
  • 00:18:21
    distributed across the major muscles two
  • 00:18:24
    the ability to superet is lost and three
  • 00:18:28
    Net strength loss becomes greater I get
  • 00:18:31
    that you might think grouping exercises
  • 00:18:32
    keeps you focused since you're already
  • 00:18:34
    warmed up for that muscle making it
  • 00:18:36
    easier to move on quickly but that's
  • 00:18:39
    also the downside you're a lot more
  • 00:18:41
    fatigued so instead consider alternating
  • 00:18:44
    back and forth like doing an overhead
  • 00:18:46
    press followed by laat pull down by time
  • 00:18:49
    you get to your third exercise such as a
  • 00:18:52
    close grip bench press you've had long
  • 00:18:54
    recovery time for the pressing muscles
  • 00:18:57
    for example after two sets of lap pull
  • 00:18:59
    Downs with 2 minutes of rest in between
  • 00:19:02
    plus the warmup you've essentially given
  • 00:19:04
    your pressing muscles the kind of rest
  • 00:19:06
    time you'd expect in strength training
  • 00:19:09
    without just sitting around since
  • 00:19:11
    there's no overlap in muscles local
  • 00:19:13
    fatigue will have dropped significantly
  • 00:19:15
    and you'll instantly feel stronger when
  • 00:19:17
    you return depressing try it out it's a
  • 00:19:20
    legitimate hack that works from day one
  • 00:19:22
    this sequence reduces fatigue enhances
  • 00:19:25
    motor unit Recruitment and is especially
  • 00:19:27
    useful for more complex movements or for
  • 00:19:30
    that which involves stability and
  • 00:19:33
    bracing it mimics strength training rest
  • 00:19:35
    times at high percentages particularly
  • 00:19:38
    for your first set which as we discussed
  • 00:19:41
    earlier is most stimulating and if
  • 00:19:43
    you're doing high-intensity training
  • 00:19:45
    like going to failure on one set per
  • 00:19:47
    exercise alternating push pole makes
  • 00:19:50
    even more sense this ensures every PR
  • 00:19:52
    pull gets 100% effort and Recovery you
  • 00:19:55
    physically cannot have fast to work it
  • 00:19:58
    complet eliminates the concern that full
  • 00:20:00
    body training doesn't focus on certain
  • 00:20:02
    muscles that's nonsense it sounds like
  • 00:20:05
    these haters just don't want to work
  • 00:20:07
    hard now to take it to the next level
  • 00:20:09
    you can even superet your push and pull
  • 00:20:11
    exercises for ultimate efficiency this
  • 00:20:14
    method saves time and is typically
  • 00:20:15
    reserved for advanced lifters who
  • 00:20:17
    include more exercises per session
  • 00:20:20
    during higher volume phases it's also
  • 00:20:22
    perfect for those who want to finish
  • 00:20:23
    their full body workouts much faster
  • 00:20:26
    easily reducing the workout time in half
  • 00:20:29
    without alternating your workout would
  • 00:20:31
    likely take one and a half to two hours
  • 00:20:33
    but if you super set push pull the
  • 00:20:36
    workout can easily be done in about an
  • 00:20:38
    hour and it'll be very go go go
  • 00:20:41
    alternatively you could keep the same
  • 00:20:43
    time frame but packing more compounds
  • 00:20:45
    and isolations similar to what Eric
  • 00:20:47
    Helms does this allows for greater
  • 00:20:50
    potential to address muscular weaknesses
  • 00:20:53
    while building unmatched work capacity
  • 00:20:56
    to make this work antagonist super
  • 00:20:58
    superpets are a must this means super
  • 00:21:01
    setting presses and poles not the same
  • 00:21:03
    muscle like doing two presses or two
  • 00:21:06
    poles or even the same muscle and
  • 00:21:09
    isolation like double bicep or double
  • 00:21:10
    tricep ideally these exercises should be
  • 00:21:13
    within close proximity to each other and
  • 00:21:15
    be easily accessible for convenience for
  • 00:21:18
    example pull-ups and dips can be done in
  • 00:21:21
    the same rack without needing to adjust
  • 00:21:23
    a setup or you comp pair two cable
  • 00:21:27
    exercises where the height and weight
  • 00:21:29
    pin can be quickly adjusted other
  • 00:21:31
    combinations include a cable exercise
  • 00:21:33
    with a free weight or body weight
  • 00:21:34
    exercise or a barbell exercise with a
  • 00:21:37
    dumbbell exercise the worst combination
  • 00:21:40
    is Su setting two barbell exercises
  • 00:21:43
    you'll either need two bars or be forced
  • 00:21:45
    to readjust the weights and set up
  • 00:21:47
    between sets which can be very annoying
  • 00:21:49
    particularly with heavy lifts it's
  • 00:21:51
    awkward unracking Heights with benches
  • 00:21:53
    getting in the way for example pairing
  • 00:21:55
    barbell rows bench press or bench press
  • 00:21:57
    with weight to Pull-Ups is inconvenient
  • 00:22:00
    unless you have a deep power rack to
  • 00:22:01
    keep everything out of the way most
  • 00:22:03
    lifters won't go through the trouble of
  • 00:22:05
    even setting this up even if they have
  • 00:22:07
    the equipment I know this firsthand back
  • 00:22:10
    when my power rack was 43 in deep I
  • 00:22:12
    rarely super said at barbell exercises
  • 00:22:14
    for this exact reason if you train at a
  • 00:22:17
    commercial gym The X Factor is how close
  • 00:22:19
    the machines are to each other and
  • 00:22:21
    whether they're occupied this is why
  • 00:22:23
    I've always preferred doing full body
  • 00:22:24
    workouts at night where the gym is
  • 00:22:27
    nearly empty now now I can suers set it
  • 00:22:30
    eliminates distractions reduces waiting
  • 00:22:32
    times and ensures you have access to the
  • 00:22:34
    equipment that you need for antagonist
  • 00:22:36
    super sets trying this during busy hours
  • 00:22:40
    not fun good luck that said if you can't
  • 00:22:45
    superet all your compounds that's fine
  • 00:22:48
    you can still superet isolation work
  • 00:22:50
    later in the session that's low hanging
  • 00:22:52
    fruit for example pairing biceps and
  • 00:22:55
    triceps always works well and even use a
  • 00:22:58
    the same weights the key point is that
  • 00:23:01
    you only have these options if you
  • 00:23:02
    follow a push pull sequence so don't
  • 00:23:05
    Program full body any other way unless
  • 00:23:07
    you genuinely don't care about certain
  • 00:23:09
    muscles and keep in mind that four to
  • 00:23:11
    six sets per muscle per workout is the
  • 00:23:14
    maximum to minimize muscle damage if you
  • 00:23:17
    overdo the volume you won't be able to
  • 00:23:19
    sustain a high frequency full body
  • 00:23:20
    program remember everything is being
  • 00:23:23
    worked there's significant overlap and
  • 00:23:25
    the risk of imparing recovery increases
  • 00:23:27
    so it's better to C caution on the lower
  • 00:23:29
    side of volume the minimum frequency for
  • 00:23:31
    full body training is twice a week with
  • 00:23:33
    at least 72 hours between sessions this
  • 00:23:35
    can be structured as a volume day and
  • 00:23:37
    intensity day or two lower volume
  • 00:23:39
    sessions but if you opt for two higher
  • 00:23:42
    volume sessions you'll definitely need
  • 00:23:44
    an extra day of recovery between each
  • 00:23:46
    for example if you train intensity on
  • 00:23:48
    Monday and volume on Thursday you
  • 00:23:50
    effectively gain three extra recovery
  • 00:23:51
    days Friday Saturday and Sunday compared
  • 00:23:54
    to just Tuesday and Wednesday because of
  • 00:23:56
    this you need to cut your volume to
  • 00:23:58
    stick to a 72-hour recovery window if
  • 00:24:00
    you scale back to high intensity levels
  • 00:24:02
    you can even train every 48 Hours as a
  • 00:24:05
    general rule I recommend hitting one to
  • 00:24:07
    two sets per major exercise you can only
  • 00:24:09
    afford more sets if you're doing fewer
  • 00:24:11
    exercises or running full body workouts
  • 00:24:13
    less frequently but if you start doing
  • 00:24:15
    three to five sets per exercise you
  • 00:24:17
    won't fully recover forcing you to run
  • 00:24:19
    an asynchronous full body program to
  • 00:24:22
    account for the added muscle damage The
  • 00:24:23
    Sweet Spot for full body training is 2
  • 00:24:25
    to three sessions per week this is
  • 00:24:28
    easier program and recover from it's
  • 00:24:30
    less fatiguing maximizes muscle protein
  • 00:24:33
    synthesis reduces the rate of muscle
  • 00:24:35
    atrophy and eliminates junk volume for
  • 00:24:37
    consistency and ease of scheduling I
  • 00:24:40
    recommend using an AB or ABC template
  • 00:24:43
    synchronous full body splits like Monday
  • 00:24:45
    Wednesday Friday or Monday Thursday and
  • 00:24:47
    Tuesday Friday are the best options
  • 00:24:50
    these splits can be structured in
  • 00:24:52
    various ways such as volume and
  • 00:24:55
    intensity days double low volume days
  • 00:24:58
    triple super low volume days or heavy
  • 00:25:01
    light medium days all of these work but
  • 00:25:04
    the minimum Baseline for Recovery is 48
  • 00:25:07
    hours between sessions with 72 hours
  • 00:25:10
    being the recommended cap this is why I
  • 00:25:13
    love twice a week full body and followed
  • 00:25:15
    for so long training only two out of
  • 00:25:18
    seven days leaves you fresher than any
  • 00:25:20
    other
  • 00:25:21
    split now recovery trick unique to full
  • 00:25:24
    body training is simply taking an extra
  • 00:25:26
    day off when needed since your whole
  • 00:25:28
    body recovers together is perfectly fine
  • 00:25:31
    to push your session back if you're
  • 00:25:32
    coming in super sore however this
  • 00:25:35
    shouldn't happen regularly because high
  • 00:25:37
    frequency inherently lowers Doms taking
  • 00:25:40
    that extra day will ensure a higher
  • 00:25:41
    quality session which is the point of
  • 00:25:43
    full body training that said you should
  • 00:25:45
    only use a strategy once per week to
  • 00:25:47
    avoid messing up your schedule if you
  • 00:25:49
    constantly need extra days for multiple
  • 00:25:51
    sessions there's a problem with your
  • 00:25:52
    program usually having too much volume
  • 00:25:55
    don't forget that compounds still work
  • 00:25:57
    the secondary muscles usually Quantified
  • 00:25:59
    as half sets the goal is hit all the
  • 00:26:02
    angles throughout the week rather than
  • 00:26:04
    cramming everything into one session
  • 00:26:06
    think of your body like a Lego project
  • 00:26:08
    you don't have to finish it all at once
  • 00:26:10
    work on it rest work on it again rest
  • 00:26:13
    and then finish it off follow that with
  • 00:26:14
    a weekend break before building another
  • 00:26:16
    one that's the essence of classic full
  • 00:26:18
    body training it's effective efficient
  • 00:26:21
    and sustainable it strategically spreads
  • 00:26:23
    your volume intensity and exercise
  • 00:26:25
    variations across the week prioritizing
  • 00:26:28
    quality over quantity within each
  • 00:26:30
    session this prevents burnout minimizes
  • 00:26:32
    recovery and fatigue issues and
  • 00:26:34
    eliminates all junk volume so full body
  • 00:26:37
    training is not too exhausting or
  • 00:26:38
    lacking in muscle biasing through muscle
  • 00:26:41
    priority and alternating Push Pull
  • 00:26:42
    movements you can truly do it all volume
  • 00:26:45
    doesn't need to be excessive either the
  • 00:26:47
    goal is to hit those initial
  • 00:26:48
    hypertrophic sets more frequently with
  • 00:26:51
    weekly equated volume you're achieving
  • 00:26:53
    higher quality volume than a split
  • 00:26:55
    routine with more consistent performance
  • 00:26:57
    less soreness and reduced muscle atrophy
  • 00:27:01
    that's how you maximize long-term gains
  • 00:27:03
    and Recovery while lowering the risk of
  • 00:27:05
    overuse inuries so mix in the big
  • 00:27:08
    hitters to suit your athetic goals
  • 00:27:10
    eliminate the fluff and work both harder
  • 00:27:13
    and smarter with that said I hope this
  • 00:27:16
    guy gave you a clear understanding on
  • 00:27:17
    how to better Program full body training
  • 00:27:19
    if you have any questions or want a part
  • 00:27:21
    two comment down below fullbody OG and
  • 00:27:24
    I'll make more videos just like this
  • 00:27:27
    thanks for watching and I'll see you
  • 00:27:28
    next time
Tags
  • Full Body Training
  • Bodybuilding
  • Workout Routine
  • Muscle Growth
  • Training Frequency
  • Recovery
  • Hypertrophy
  • Strength Training
  • Fitness
  • Exercise Programming