How To Create Your Own Workout Plan (With An Exercise Physiologist)
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- Опубліковано 10 лют 2025
- Expert in exercise and rest physiology Prof Bart Kay joins me as we create a reference guide that helps you create a workout program regardless of your capability and status.
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/ @bart-kay
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DISCLAIMER: This video does not contain any medical or health related diagnosis or treatment advice. Content provided on this UA-cam Channel is for informational purposes only. For any medical or health related advice, please consult with a physician or other healthcare professionals. Further, information about specific products or treatments within this video are not to diagnose, treat, cure or prevent disease. I am not sponsored by any of the companies mentioned in this video.
Dr. Abs
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This video is an opinion and in no way should be construed as statements of fact.
Fantastic chat.Was female physique competitor winning 2 Australian titles. Now at 55 I still absolutely love training but have changed things up due to joints not great etc. You covered everything I've done sets reps frequency etc and it's confirmed I've gotten it right. One of the best changes is approx 30 min workouts and 2 sets max it's changed my mindset too and I love it.
2 sets per body part? Per workout? Or. ?
@@BAmerican2 sets per bodypart
Excited to see part two about exercise choice! Thanks for making this
Two of my Abs-olute favourites!
Thank you so much for this chat. As a 63 year old woman who is trying to get into better shape, this was helpful and sensible.
This was fantastic. Very clear and supported with rationale. One of those videos you would like to make mandatory viewing!!
This was good and look forward to watching the next part
Great rapport between you guys!
About time bin waiting for Bart or Jonathan to do a vid on this. As i don't trust any one else any more. Cheers Dr Abs 💪
Awesome stuff guys, thankyou ❤
Summary for those who are busy.
A Deep Dive into Exercise Programming Variables
Exercise programming is the art and science of designing effective workouts to achieve specific fitness goals. It involves manipulating various variables to optimize training outcomes. These variables, when strategically combined, can significantly impact your progress.
Key Variables in Exercise Programming
Exercise Selection:
Compound Exercises: These involve multiple muscle groups, such as squats, lunges, push-ups, and pull-ups. They are excellent for building overall strength and muscle mass.
Isolation Exercises: These target specific muscle groups, like bicep curls, tricep extensions, and leg extensions. They are useful for refining muscle shape and addressing imbalances.
Functional Exercises: These mimic real-life movements, such as kettlebell swings, yoga poses, and Pilates exercises. They improve functional fitness, balance, and coordination.
Intensity:
Weight: The amount of weight lifted during a set.
Repetition Range: The number of repetitions performed per set.
Tempo: The speed at which an exercise is performed (e.g., slow, moderate, fast).
Time Under Tension (TUT): The total amount of time a muscle is under tension during a set.
Volume:
Sets: The number of repetitions performed for a given exercise.
Frequency: The number of training sessions per week.
Rest Periods:
The time between sets and exercises. Rest periods can influence strength, power, and endurance adaptations.
Exercise Order:
The sequence in which exercises are performed. This can affect performance and recovery.
Periodization:
A systematic planning of training to achieve specific goals over time. It involves varying training variables to optimize adaptations and prevent plateaus.
Individualizing Your Workout Routine
To create a personalized exercise program, consider the following factors:
Fitness Level: Beginners should start with lower intensity and volume, gradually progressing as they gain strength and endurance. Advanced lifters can handle higher intensity and volume.
Goals: Whether you're aiming for weight loss, muscle gain, improved endurance, or overall fitness, your program should align with your specific goals.
Time Constraints: Factor in your available time to determine the frequency and duration of your workouts.
Injuries and Limitations: If you have any injuries or limitations, modify your routine to avoid further damage and promote healing.
Preferences: Choose exercises that you enjoy to increase adherence and motivation.
Remember, consistency is key. Stick to your workout plan, listen to your body, and seek guidance from a qualified fitness professional if needed. By understanding and effectively utilizing these variables, you can design a comprehensive exercise program that will help you achieve your fitness goals.
I've spent an insane amount of time the last couple of years on these topics and having seen most of this video now, I have to say this is the most concentrated and the best information I've so far encountered on UA-cam. I have to watch it five times, I think. Also great to listen to right now while I'm weighing and vacuum-packing 130 kilos of meat. All for myself, lol.
Thank you
Very good video 👍
When is part 2. Need more info! Greta video
The hair is on point 👌
Wonderful presentation! I feel motivated, thank you. If HIT is best for body muscle growth does it not also increase the heart muscle size?
Day1: Antagonist Horizontal Push/Pull ( DB Bench/Rows ) Superset with 1 minute reset between sets + minimal additional isolation (Triceps + Biceps ) | 2- 3 Days Rest | Day2: Antagonist Vertical Push/Pull ( DB Shoulders/Chin || Pullups ) + minimal additional isolation ( Lateral Raises + Hammer curls ) | 2- 3 Days Rest | Day3: Antagonist Lower isometric (DB Bulgarian Split Squats / DB Single Leg Romanian Deadlift ) + minimal additional isolation (Calves + Traps).. Rest 2-3 Days
Thanks dr abs what di think about how to tighten jawline and what suplment you r taking.very appreciate your knowledge
Dr.Abs, Thankyou so much for the very informative video..We are seeing and hearing of so many men in their early 30s and 40s having a heart attack and dying in the gym.. what are the tests that one could undergo to before getting into the gymming programs ? Request you to please throw some light on this. Thankyou
@Dr.Abs Hello I started using adapalene but it is causing headache is it normal or I have to stop using it please reply me
With respect to increased heart size being bad, is it preferred if the heart is shrinking due to aging?
Thanks.
Hey dr.can retinol helpful for skin thickning
Or give some solution for visible dark green vein under eyes. suggest some cream or serum to reduce the appearances of vein
Dr ABS, if i wanted to build an aesthetic physique, V taper…could you please quickly outline the exercises you would recommend for that?
Wide grip back work like pull downs, lateral delts etc ;)
That was awesome !!! Question : I do gym every other day. 2 sets/ full body. I play squash 2 Times a week. Can I "plug" squash on days between gym days? ??
Can anyone explain to me why No matter how hard I train to failure and H.I.T resistance training on a strict carnivore way of eating I never get sore muscles ever, I train to absolute failure, do you need to have sore muscles for hypertrophy to occur?
1. If you're not getting soreness means you are not traning till failure. Although soreness is not indictor of growth but it can tell that you are traning hard or not. So you after the failure can take someone's help to complete the concentric part and complete the eccentric part on your own and do few reps like this and at last can hold the weight at stretched position.
2. Supplement like leucine only or hmb can do the things like no soreness even on super hard traning. So maybe your diet is high on leucine .
It is not a problem as long as you are growing. But you cn throw some superset , drop set if you want to feel that soreness . For me personally I've to fuck kyself up to feel any soreness on lats.
Lots of people doing carnivore don't get doms. As long as your training is progressing and you're happy you're training with good form there's nothing to worry about. Though I'd still leave at least 1 rest day between weight workouts even if you're not sore the next day.
Yeah thanks, do train to absolute failure also drop sets, have tried up to 5 sets, have been a elite athlete back in the day so know what training to failure is, just dont get sore on this way of eating, but getting good gains
Thank you. I'm looking forward to part 2!
Hi Dr. Abs! Would it be alright if I repurpose your video with full credit given to you?
You're very welcome to ❤️
@@Dr_Abs Thank you : )
Prof Bart Kay said: "When exercising, if you have any symptomatology at all below the line of your jaw-line, exercise is off the table until those symptoms are resolved, it can be fatal".
Could you explain what he means here, because when you exercise one symptom of that is an increased heart rate, that doesn't mean you should stop exercising, I'm really confused what he means?
Actually, animals can be run down to exhaustion. Animals overheat (we don't) and then they just give up. It's called persistence hunting and the San people of the Kalahari in Africa do that.
Great video but hard disagree on the breakdown and progression of novice to advanced training.
As a novice your sets should be higher not lower, starting around 5 sets. As a novice you aren't lifting heavy weights (otherwise you wouldn't be a novice) so your first priority is learning compound exercises with good form. You're prioritising muscle and CNS memory over hypertrophy/strength here and can easily do 5 sets at lighter weights. The best way to learn an exercise is doing it so volume is key for learning.
As the weight increases and you have learned to do the exercise you will naturally find it hard to do 5 sets so then taper down to 3 working sets as you become an intermediate. Although starting at 3 is probably fine too if only to reduce the time it all takes but certainly not 1.
There is also zero need to do any kind of split for the average person regardless of how "advanced" you are, including push pull legs. If you do full body 3 times a week that's more than adequate for most people, in fact 2 days a week full body would still work well for people that already do a lot of something else and have busy schedules. The only reason to switch to something like PPL is if you train more than 3 days a week as you then can't have a full rest day between every workout. Sure you can ignore the days in the week but that gets awkward for planning and routine and the majority of people don't need to do more than 3 days a week resistance training anyway.
Of course if resistance training becomes a hobby and you become competitive that's different but then you're not the average person just trying to be the healthiest version of themselves.
When it comes to the nuances of different weights, reps, drops, amrap, etc any decent intermediate to advanced program should already handle all that for you through its meso cycles rather than you having to do it yourself.
Would be interested in your takes on what established programs you like and dislike and why. Most people don't want to have to figure this all out themselves.
I want to trade mobility, strength and hypertrophy. Are you familiar with knees over toes guy? If so, I want to implement his training to improve my mobility, but I am not sure whether I should do this on the same day I go to the gym when I do my standard weightlifting exercises or I should do them on a separate day? My concern is doing them on a separate day will limit my bodies ability to repair the muscles from my weight training in the gym. Please advise.
Interesting how you mention people shouldn't train 2 days in a row even if it's different muscle group modalities. Question on that though - there are obviously many people who do this all the time who have built lots of muscle training on consecutive days so what's up with that? Or is it just a case that their results would probably be better if they didn't do that?
I know I am early and a bit off topic but can you comment on the following Dr Abs:
PD-L1 (Programmed Death-Ligand 1) it has been linked with hair repigmentation in 60 year olds. Out of 14 patients, 13 were men and 1 was a woman, all treated for cancer. The therapy apparently reactivate melanocyte stem cells, leading to hair darkening their hair.
That seems nuts but at the same time I have grey in my beard but during the last month of carnivore and red light the colour is coming back. I'm early 40s.
Difficult to carry out controls in those studies because of the nutritional aspect involved (imo). Haven't studied the evidence in detail so can't comment in a meaningful way unfortunately.
@@Dr_Abs all good thanks Dr Abs
The food type is foundational and is 70% of the program. Meat and Fat. Get that wrong, and the results long term are marginal at best.
Great ❤ I can admit for exercises I just follow Mike Israetel nothing else. Just 1 channel 😂
Isn’t diet important why would you skip over that ??
The focus of the video is exercise. Yes diet is more important but they already have a lot of videos discussing that.