Im on a whole nother level after just about two months following Alpha's advices and get more gains compare to 1 ½year following other split program. Thank you so much.
@@AlexLeonidas Hey Alex, you probably won't see this, but I hope you do, and I hope you have 5 minutes to read this and give me some peace of mind, I have been bodybuilding / training for about 2 years now, I'm currently on a 3-day split where I train 3 days in a row, take a rest day, then 3 more days, effectively hitting every muscle group twice a week, few I converted from an Upper/lower split where I would hit every muscle group about 3 times a week - the other night I stumbled upon your free novice program, and I can't say I qualify as an intermediate considering your standards for the three big lifts. I'd say my physique is fairly decent, I have better progress on my deadlift than any other lift, it's 150kg x 4 reps atm. I am inclined to try your novice program, because I want to make gains and increase my lifts to the intermediate numbers, however I am scared that three days of training a week will be too little stimulus for me, my body is used to frequent training, also your novice program only has benchpress once on week 2 etc, when it's B/A/B, or does close-grip effectively hit the chest as well you'd say? anyways I just want to here your thoughts, am I better off with another program ? or do you think I could see good gains with your novice program Thanks for reading
Glad you mentioned work capacity first, I think it's the #1 reason full body is "too hard". I've had people admit they don't have the energy for it as well.
Mohammed Sabri Yeah, you just have to do it enough. Do anything long enough you'll adapt. I wear a heart rate monitor when training. First few times I did the volume day, my caloric expenditure was 1200. Now it's 1000 only. My heart rate doesn't spike as high, and my average is lower.
When I ran vigorously in middle and high school, I could never sub 60 BPM, but when I did long full body workouts for a year straight, I’m now at 55bpm
I started doing full body. It was hard at first but after three weeks I decreased my gym time from 1:45 hrs to 1:15 hrs average. I started taking 45 secs rests rather than 1 - 2 mins and I do believe that it helped my cardio and I am still increasing weight with lower rest time. There were times where I wanted to skip the last set but I pushed hard and do not regret it at all. Thanks man! You made me get bigger, stronger and actually fit! Keep it real bro!
Here's the real reasons why you find full body workouts difficult. All time stamped my brothers in iron! ------------------------------ 0:25 3:14 6:04 8:40
Its sad you even have to make videos like this anymore. When will people wake the fuck up and realize its the most optimal for naturals to do full body shit 2-3x a week?
I enjoy making these videos, no worries man. Plus I have a lot of newer subscribers who aren't going to look into my old content where I really broke down full body training.
I do it 3x a week, 1 intensity, 1 volume and 1 light day. Typically change up exercises after 3 weeks but always start with compound movements on all 3 days
awesome. i'm gonna start introducing full body into my routines but am looking for advice with a proper set up first. thanks. 3 times a week, so do you gym the other days or rest?
nick hayes I rest coz I don't get time as im a full time university student . Although I just do some abs training the other days.yeah man u should try it. At first I thought it was all bs but tbh I made more strength gains on full body than stupid split routines.
I do full body two times per week with great results. I don't wanna live in the fucking gym. I have my family, work, I like to play sports. Full body is the more convenient way to training
Eight to ten hours of a job per day (outside construction)can drain work capacity. When you go to the gym, you can only give so much. That way, you wont sleep past your alarm clock the next morning.
Shit man, I'm so used to split routines that when I started a full body routine today I was totally exhausted. I was not used to that shit. I like it though. No pain no gain.
I'm telling you, the first couple weeks I did full body, I realized my work capacity was shit. I did squat bench deadlift and I was literally laying on the floor after my last set of deadlift because my whole body was cramping up from all these big compound lifts. Now I love full body.
Just did my first NE volume day. First time I ever done 10x10 OHP. I'm literally in agony and pain. Hardest workout of my life and I was using bitch weights.
Soon you'll be lifting your 3x10 weight, and at that point your OHP will increase like crazy! That's how I hit 225 btw. I did 95 10x10, 115 10x10, and 135 10x10.
I’m 15 and I do full body workout every 2 days. Give myself 2 days of rest and recover. I’m motivated and devoted, I wanna be a strongman when I get older.
People completely underestimate the dynamic aspect of FB workouts, which really sells it short. Honestly to me, they seem like most optimal way of working out for every strength athlete. Which is also why the old school way of bodybuilding revolves primarily around FB workouts. Great topic Alex, you covered all the aspects which I was hoping to hear. Couple of questions, how many sets do you do on average during a typical FB workout, how long does an average workout last and how many times a week do you do them?
Kilstardo I'm thinking of mixing that with Alex's method. Brian does it upper/lower, but for sure you can make it FB. They're very similar in terms of conjugate/concurrent, exercise rotation. Brian sticks with the ME/DE model, but you can adapt it to an I/V split.
No other UA-camr makes me question what I know about lifting. I've been lifting for two years consistently and had the same idea about full body workouts being pointless, not because I'm a pussy boy who can't do it, but because I didn't see them as beneficial. You challenged that assumption in me. I always think it's important to constantly question what I know, and god damn, you make me think a lot. Thanks man! Keep it up Edit: Things you've made me question in the past couple of days: 1. Full Body Workouts might be a good way to increase frequency and they aren't bad at all 2. My ideal body fat percentage is 10%, but you make convincing points for being 15% instead. Being 10% bf makes me look less jacked with a shirt on (which is how I walk around 99% of the time) 3. I really should focus on building up my traps (I don't really focus on them at all)
I think what bugs me the most is that there is a misconception that full body workouts are only for novices and have a shelf life of like 1-2 years tops before you have to start doing split routines. I've been training full body for like a decade and have always made good gains with it. Plus, I know that work capacity is overlooked/underrated, but when you train full body your work capacity goes through the roof. There's a reason why I can do suicides on the Prowler sled going 25 yards down/back and then immediately 50 yards down/back for 8 rounds in only 20 minutes.
Solid video, willpower is indeed a great factor as well. I did a full body workout (volume) with someone and he quit halfway through the workout because he couldn't handle the leg portion mentally
After a year of PPL I switched to full body 3x a week about 5 weeks ago, seeing better progress, and my recovery is waaaaaaay better. Small sample but eh
Dude, thanks for this vid!! This completely makes sense!! I was doing split programs because I liked the load BUT I would only work the two parts once a week. Thanks for this!! I will revise my program to full body ASAP
I agree with Alex regarding developing work capacity. I keep seeing people, including Jonnie Candito (who I like and admire. No hate) say that full body is too tiring so you can't push yourself in the last exercises, especially for lower body movements. I used to lift in college and did body part splits and upper lower. I stopped lifting for years but started again last year and this time I did full body routines with 15-20 working sets per workout. 5-8 reps for everything, mostly 3x5. Only major compound lifts (sometimes throw in curls and extra shoulder isolation). 2-3 mins rest max for heaviest sets. I started with ultra low weight and worked my way up so it wasn't a shock to my system. I have tested different routines recently, and what I've found is that now there is no noticeable difference in my strength or form quality in my squat and deadlift when I do full body with squats and/or deadlift last vs having a separate lower day where I start with squats. Only exception is that you can't do ultra high volume for every body part if you want to hit everything. But regulate with common sense and that's not an issue. In fact I feel more warmed up overall and ready to squat after doing a lot of upper body lifts than if I do squats first (yes, with warmup sets). Granted, as the weights get high maybe I'll change my mind, but so far this is how it's going.
I just stopped doing full body workouts after a year because I have low back pain and also work a manual labor job. When I went into work with a sore lower body my back would kill me and I couldn't perform at 100%. Now I train upper during the week and lower on weekends. Training with this split allows my legs time to recover and then perform at work without any back issues. I still think full body workouts are the way to go but there definitely are exceptions.
On my second week of full body 2x week. After a year of doing only 4 day split slow and controlled 3 exercises for the past 13 months, I'm seeing brand new gains. Currently doing deadlifts, split squats, chin ups, tri extensions, rack pulls, OHP and weighted planks all in the same work out. If it wasn't for long hours on my bike and HIIT jumprope, fullbody would wear me out.
Good vid. I train with RTS (reactive training systems) now, and it's surprising that a powerlifting workout would be fullbody, but it is. and it's very minimal. I train 4 days/week but only 3 lifts per workout, and it's typically a Squat, Bench, Deadlift as a main lift or a variation of those lifts in each workout. People think they need to do Leg Press, Leg Curls, Leg Extensions, Lunges, Calves, etc. in a workout, Try doing 10 Sets of Squats in 1 workout and see if your legs don't blow the fuck up.
Very true. I started training full body 5 weeks ago and it’s increased my cardio/work capacity a lot. Especially since i superset everything and keep the rest low.
Yoo Alex I have been doing rack pulls above the knee for about 2 weeks and my entire upper back is sore as fuck, Love it!!! making PR's every training day.
In two weeks I am going to start your novice program. Recently I have hit a plateau on all of my lifts. I am 5'10'' and 150, my bench is 185, squat is 275, and deadlift is 315. I was starting to give myself the genetics excuse, but a friend showed me your channel and I am definitely going to try your novice program. I don't know if it will allow me to hit the intermediate numbers for 5 reps, but I know I will get a 225 bench, 315 squat, and 405 deadlift from your program.
Intensity days on NE it's hard as fuck! Especially when focusing on OHP 10x10 takes longer since completing the reps/sets. Take me a while to complete the program. 1hour and 30mnts to finish it:)
I just tried full body for the first time, doing a lot if the stuff that I see you do with high intensity and only resting 5-20 seconds per set, and that's what I'll be doing from now on. I handled it just fine and it was awesome.
Squats, pull-ups, dips, deadlifts (RDL/SLDL), abs, 30-min cardio; 2X/wk. Been doing full body workouts since I was 13, am 65 now. Still works great. The body adjusts.
My main reason for not choosing full body workouts is that I have gym for two hours every day, for me I’d rather be able to kill one day so that I still can do some aspects of PE and work out prtimally
After seeing you do mad 1000+ rack pulls I can clearly say you are a human specimen. No one does this on youtube. Even when we watch you lift you have supernatural abilities. I blame it on naturally enhanced. Its the best strength program out there hands down.
Some people think that if they are doing a chest movement it doesn't count for your shoulders and triceps. The movements have to be divided as push and pulls. You don't have to be benching one day and over head pressing the same day. I wanted to ask you one think. Doing push and pull 3 days a week is good? Or is it only effective when you do it 4 times a week.
I never had a problem cause before I ever started lifting I did football, then wrestling. So when I started lifting I crushed it. I think that really help set the stage for some insane strength gains.
I'm a pretty novice lifter and I'm thinking about doing the full body thing but I haven't put it all together yet. I have started to make my splits more inclusive with some other muscle group though. So I do curls and work on my traps almost every time I go to the gym. I also have started taking shorter breaks which was a thing that i really needed to work on.
Well you guys know where the original info came from. No one can talk about my methods better than myself. If someone tries to copy, their lack of knowledge/experience will show through their words.
AlphaDestiny agreed. they probably never did some of the stuff u do, and incorporated it. I.e. forearms, traps-glutes(loaded racks) but knowledge is everything. this is why Omar and Alan thrall always blend and help Natty's get bigger or healthy..
There is only one reason if a certain workout/training protocoll works or not . MOTIVATION! If you aren't motivated, you aren't go to or past your confort zone so you aren't making gains. You need true motivation. Forcing yourself does not work! I stresses you out and will kill your motivation and so your gains. Motivation is pure mental focus. Why are you doing it? You must ask this to yourself everytime.
Also people like splits because they see all these pro's who are on gear and having marathon sessions in the gym each day thinking they can get away doing the same. Beginners are intimidated by compound lifts too and worry about looking silly lifting smaller weight than other guys in there when in reality 95% of people don't care and are focused on their own workout only. Full body is the way to go but start out slowly and build from there.
When I transitioned I started with 3 sets for legs 3 for push and 3 for pull and then worked my way up. But I box aswell so that obviously helps me alot in terms of my work capacity.
hey Alex, u should start covering diet tips, for keto (which I'm currently doing) and other carb and sugar restricted diets. like how and when we should eat our carbs and what kind of sugars. diabetic problems, just an idea
subscribed brah. Should I use your novice program? my lifts: OHP 135x5 flat bench 225x3 high bar squat 355x1 deadlift 465x1 I feel like I'm borderline intermediate according to you so I'm not sure.
Oh yeah of course I play games. I can never escape the nerd inside of me, it was over 15 years of my life man. However, I only play moderately, say 1-3 hours a week.
In your novice program you suggest lower the better rest times, but give values like 2-5 minute and 1-2 minute rests for major compounds/accessory work respectively. Do you think these values are enough to increase work capacity?
maybe i'll try it. i tend to do a 2 body-part split. so chest and shoulders (finish with tri's) back and core (finish with bi's) and then legs on their own and usually hit every bodypart twice a week. though after a full body i'd need to let the muscles grow? wouldn't do full body the next day?
got a question for the next Q+A: is there a limit to work capacity? today i worked out twice and did HIIT (bmx) for 5 hours, for a total of 7. I can go on like this forever so long as i get my sleep and don't drop to a low bodyfat percentage. It's just something i've built up over the years, being active on a consistent basis. Even if i skip all meals it works, so long as the bodyfat is not shredded. What are your thoughts and personal experience with pushing work capacity to the limit? I've been taking advantage of the cold weather recently by leaving balcony door open 24/7. I know i have to work out when it gets cold, thus boosting my metabolism. And cold air improves deep sleep quality. It falls to below -5 to +5 at night. Today was +10 during the day.
Yo Alex can you do do video on Ring chins and dips vs standard dips and chins? I use less weight with rings on dips and was wondering if that would lead to less chests shoulder triceps growth? thanks
Short rest is the way to go bro, been preaching it for years. You eventually adapt and don't need to rest crazy amounts of time. Training is much more fun this way
People throw around the word overtraining all the time and don't pay proper attention to the concept of UNDER-TRAINING which is usually the problem. Lets say you want to do a full-body routine which involves Dead Lift, Clean and Jerk, Snatch, Press, Bench Press , Back Squat all done on the same day three days a week for a single all out 3-5 simple double progressive set and you are accustomed to doing Bench and Press Monday, Olympic Lifting Wednesday, and Back Squat and DL on Friday for 3 to five sub-maximal sets on each exercise. Your body is completely unprepared for this fundamentally different new routine and a good way to begin such a program would be to start doing say a relatively easy set of five on all the exercises three days a week and gradually, transitioning into a moderately heavy set of five, doing this until it becomes easy, and then carefully increase the weight to a heavy set of five and then maximum triples you intend to hit up until getting five reps before increasing the poundage again thereby training your body for the program and then, AND ONLY THEN using the program to train your body. This type of full-body program is particularly brutal ambitious, and unnecessarily hardcore and so I suggest a more lengthy multi-step preparation than I might otherwise. If alternatively you want to transition from a period of doing heavy triples in the back squat to doing maximal sets of ten in the back squat three days a week (a simple periodization related transition) I would recommend simply starting with a moderate set(s) of ten and slowly increasing to hardcore challenging sets of 10 over a period of say a month. Then you may follow with maximall effort sets of 10 for three months. Periodization involves preparatory phases to begin each period and they are generally necessary to get the best results when changing between high and low volume in serious Powerlifting routines. While I would not necessarily suggest the particular program used by Bob Peoples, and I'm sure Alpha probably would not either, it was frequently cycled by Bob Peoples (it was his actually his basic go to program for serious training that he always returned to and ran in between a variety of other very creative programs he concocted when he had gone stale on this basic extremely simplistic idea he stuck with-all his other often quoted work was in fact used entirely to cure him from "staleness" on this program and "render it useful" again). Peoples did not really utilize any type of planned linear periodization much less undulating or concurrent periodization in his training but rather generally stuck to this simple routine doing other shit like Negative work, Partial reps, progressive range of motion, supporting lifts, "trap-bar" DL and free weight leg presses when he had noticed a decline with his performance using the main program in line with his simple theory that an occasional injection of variety was ultimately necessary to encourage the body to further growth as the body becomes accustomed to a program after too much repetition and a shock of sorts is then needed to encourage the body to begin responding again. The program resulted in a 300 C&J, 245 Press, 245 Snatch, 550 Back Squat, 300 Bench Press, and 725 Dead Lift. While some these lifts do not sound particularly impressive we must remember they are from1947, when Bob achieved his best lifts, the all-time Clean and Jerk record then was only 402, he only descended into very shallow power cleans and power snatches, his first 225 Snatch was a Tennessee state record at light heavyweight (as were the later 235, 240, and 245 snatches of his all done in official weightlifting competitions), O-lifting technique was generally primitive and therefore problematic in comparison to today, and he had a particularly horrible build for pressing and was completely and totally unconcerned with his Bench Press numbers specifically and rarely did the exercise as he was only concerned with poundage on his two-hands military Press and BP was the only exercise in this routine that was in fact rarely included (the others were always done without exception). The fact that Bob could Snatch what he could Press which was very notably completely and totally unheard of at the time and is probably the single best indication of how poorly suited he was to Pressing (especially considering his very shallow split style technique on the exercise)- Personally I have Pressed 270 but I would argue that the musculature of my arms, shoulders, and upper back was almost certainly inferior to Peoples despite his best Press being 25 pounds less than mine anyway. Anyway the main point of my comment is really this first sentence: Under-training is why people think full-body is too hard or for that matter cannot stomach other "difficult work" such as twenty rep squats, frequent Dead Lifting, or hardcore cardiovascular work and I include Bob Peoples' simple program, stats, and philosophy as it is a very good example of something most people would think is too aggressive to possibly be productive and while I am certain that is is not the best program for most to run and do not typically recommend it I am confident that anyone could do it and make decent progress doing it provided they train themselves to handle the specific workload which is my second point. While general physical preparedness and ability to handle a significant amount of work in general is important I think training specially to handle the specific type of work one would like to engage in is very important also and not something GPP will necessarily suffice for....
My rest periods are long when I do powerlifting training because I need to recover effectively to not miss any reps. But if im working out in a bodybuilding style workouts I do 30 seconds to 1 minute MAX for rest and I'll be done in little over an hour. You can have good work capacity for high volume training but still take a little long when doing very heavy weights.
I am a new subscriber to the channel and in every video I see comments about "Big Black Asses". Can someone please explain the joke so i don't feel left out? Thanks.
I made my best strength and size gainz doing full body in short period of time with great recovery and great motivation, it's the most challenging lifting style I have tried specially with concurrent training
in my boxing gym we had full body Conditioning Mon to Wed. but Thursday was power move weights and body weight Friday was strength endurance or sometimes switched for heavy day. just stick with it through the years now it feels word when I do a upper lower thing God forbid a bro split
Full body workouts are the answer to natural gains. When will guys understand this?
Im on gear and i do full body
3 days a week right
Never.🤣
Im on a whole nother level after just about two months following Alpha's advices and get more gains compare to 1 ½year following other split program. Thank you so much.
Happy for you brother!
@@AlexLeonidas Hey Alex, you probably won't see this, but I hope you do, and I hope you have 5 minutes to read this and give me some peace of mind, I have been bodybuilding / training for about 2 years now, I'm currently on a 3-day split where I train 3 days in a row, take a rest day, then 3 more days, effectively hitting every muscle group twice a week, few I converted from an Upper/lower split where I would hit every muscle group about 3 times a week - the other night I stumbled upon your free novice program, and I can't say I qualify as an intermediate considering your standards for the three big lifts. I'd say my physique is fairly decent, I have better progress on my deadlift than any other lift, it's 150kg x 4 reps atm. I am inclined to try your novice program, because I want to make gains and increase my lifts to the intermediate numbers, however I am scared that three days of training a week will be too little stimulus for me, my body is used to frequent training, also your novice program only has benchpress once on week 2 etc, when it's B/A/B, or does close-grip effectively hit the chest as well you'd say? anyways I just want to here your thoughts, am I better off with another program ? or do you think I could see good gains with your novice program
Thanks for reading
@@horseliver338 It is even more stimulus full body 3xweek
@@horseliver338 bullshit
@@jimmydao379 what is bullshit?
Glad you mentioned work capacity first, I think it's the #1 reason full body is "too hard". I've had people admit they don't have the energy for it as well.
Agreed, it's definitely the #1 reason
Mohammed Sabri Yeah, you just have to do it enough. Do anything long enough you'll adapt. I wear a heart rate monitor when training. First few times I did the volume day, my caloric expenditure was 1200. Now it's 1000 only. My heart rate doesn't spike as high, and my average is lower.
When I ran vigorously in middle and high school, I could never sub 60 BPM, but when I did long full body workouts for a year straight, I’m now at 55bpm
I like it but by the time I get to the 4th excersise I can't progress on them because I'm gassed from doing squat bench/ohp deadlift/row
Lol now I’m at 46…. The Power of full body workouts
I started doing full body. It was hard at first but after three weeks I decreased my gym time from 1:45 hrs to 1:15 hrs average. I started taking 45 secs rests rather than 1 - 2 mins and I do believe that it helped my cardio and I am still increasing weight with lower rest time. There were times where I wanted to skip the last set but I pushed hard and do not regret it at all. Thanks man! You made me get bigger, stronger and actually fit! Keep it real bro!
That's nice I just started a full body workout today
I always get burnt out and give up tbf I jus thought I was going to hard on sets when it was just shitty work capacity n laziness
Dude You've grown so much. Your speech flow is smooth. You seem much more approachable too.
You are the best, Alpha! I keep increasing my work capacity even during this cut, and I'm getting strong af.
Nice Chris, keep making those gains!
Here's the real reasons why you find full body workouts difficult. All time stamped my brothers in iron!
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0:25
3:14
6:04
8:40
Hey Alex! Is it true that noob gains are lost after the first 3 months of working out due to the nervous system not getting that shock anymore?
Its sad you even have to make videos like this anymore. When will people wake the fuck up and realize its the most optimal for naturals to do full body shit 2-3x a week?
You don't need to time stamp. Everything you say is informative and enjoyable , regardless if it applies to everyone or not. ;)
I enjoy making these videos, no worries man. Plus I have a lot of newer subscribers who aren't going to look into my old content where I really broke down full body training.
+El Presidente How much weight do you go on your last set? Also are all of your 5x5 rackpulls increasing in weight? Set 1 100lbs, set 2 150lbs etc.
Hell yeah full body is the way to go .
how often do you do full body? do you mix it up? what's your split?
I do it 3x a week, 1 intensity, 1 volume and 1 light day. Typically change up exercises after 3 weeks but always start with compound movements on all 3 days
awesome. i'm gonna start introducing full body into my routines but am looking for advice with a proper set up first. thanks. 3 times a week, so do you gym the other days or rest?
nick hayes I rest coz I don't get time as im a full time university student . Although I just do some abs training the other days.yeah man u should try it. At first I thought it was all bs but tbh I made more strength gains on full body than stupid split routines.
nick hayes Go check alphadestiny novice program, its awesome
full body is fucking incredible. Wouldn't have it any other way.
I do full body two times per week with great results. I don't wanna live in the fucking gym. I have my family, work, I like to play sports. Full body is the more convenient way to training
CRiSTiAN two times per week means you are not fully committed and making enough gains
sustenanceember nope
buddooinurmouth1 yes
Nope
buddooinurmouth1 you are small
Eight to ten hours of a job per day (outside construction)can drain work capacity. When you go to the gym, you can only give so much. That way, you wont sleep past your alarm clock the next morning.
God Hammer true I work as a warehouse operative and I'm lifting heavy stuff at work
turning into a full body program last month. im loving it. amazing
Shit man, I'm so used to split routines that when I started a full body routine today I was totally exhausted. I was not used to that shit. I like it though. No pain no gain.
That shit will kill u, but it works l
"lexicon" haven't heard that word In while. impressive!
I can almost jog for 3 minutes in a row. is that good enough
Freak of nature, you should run a marathon m8
wilosony Fucking olympian level shit man
Kilstardo ahahahaha
I can jog for an hour, are you guys trolling?
WTF how can you do that ? you're a real legend man that's a freaky level of conditioning it's overrr 9000!!!!
The Orange Juice towards the end of my workout is life changing. Especially before the 100 rep abs at the end. It's like liquid Gold!
I'm telling you, the first couple weeks I did full body, I realized my work capacity was shit. I did squat bench deadlift and I was literally laying on the floor after my last set of deadlift because my whole body was cramping up from all these big compound lifts. Now I love full body.
56 years old and twice a week full body is starting to bring on the gains i was looking for. 👌
Just did my first NE volume day. First time I ever done 10x10 OHP. I'm literally in agony and pain. Hardest workout of my life and I was using bitch weights.
Soon you'll be lifting your 3x10 weight, and at that point your OHP will increase like crazy! That's how I hit 225 btw. I did 95 10x10, 115 10x10, and 135 10x10.
+AlphaDestiny How much rest did you have between sets?
I went 100% by feel. I tried keeping the rest at about 60 seconds for the first 3-5 sets, but after that I just did what I wanted
Magicman786R10 hey can you send me an example of 3 day full body workout off NE I’m 16 and I really want to follow but I don’t have money
@@jhonnyruizz7310 i have it
I swear u are the smartest fitness youtuber. You rly know what u talking. Your advices have helped me so much. God bless u
I do full body. It’s about 2.5 hrs. Good resting between sets. Works great for me.
I love full body workout, got it from Leroy colbert,
Can you make an exclusive Fb group for everyone who purchased NE? So we can share infos ask questions etc.
i don't trust unbearded alex, sadly this renders all his old videos useless
I’m 15 and I do full body workout every 2 days. Give myself 2 days of rest and recover. I’m motivated and devoted, I wanna be a strongman when I get older.
Nice work
Make a vid on how to structure and periodize them bro
this is in his book
Full body is the best for natural lifters
People completely underestimate the dynamic aspect of FB workouts, which really sells it short. Honestly to me, they seem like most optimal way of working out for every strength athlete. Which is also why the old school way of bodybuilding revolves primarily around FB workouts. Great topic Alex, you covered all the aspects which I was hoping to hear. Couple of questions, how many sets do you do on average during a typical FB workout, how long does an average workout last and how many times a week do you do them?
Bro, try Brian Alsruhes style 3 set giant set style training. Its fun as fuck.
Kilstardo I'm thinking of mixing that with Alex's method. Brian does it upper/lower, but for sure you can make it FB. They're very similar in terms of conjugate/concurrent, exercise rotation. Brian sticks with the ME/DE model, but you can adapt it to an I/V split.
That's exactly how I set it up. Brian does 3 Gienat sets 4x a week, I do 4 Giant sets 3x a week :D works great
That's the way to go! Love that style and it makes you fucking resilient!!!
I agree get lit. Some of my best workouts are stoned. Amazing mind muscle connection
No other UA-camr makes me question what I know about lifting. I've been lifting for two years consistently and had the same idea about full body workouts being pointless, not because I'm a pussy boy who can't do it, but because I didn't see them as beneficial. You challenged that assumption in me.
I always think it's important to constantly question what I know, and god damn, you make me think a lot. Thanks man! Keep it up
Edit:
Things you've made me question in the past couple of days:
1. Full Body Workouts might be a good way to increase frequency and they aren't bad at all
2. My ideal body fat percentage is 10%, but you make convincing points for being 15% instead. Being 10% bf makes me look less jacked with a shirt on (which is how I walk around 99% of the time)
3. I really should focus on building up my traps (I don't really focus on them at all)
Appreciate the feedback brother!
I started to concurrently periodize my classes and its worked very well. Thanks, alphadestiny!
I think what bugs me the most is that there is a misconception that full body workouts are only for novices and have a shelf life of like 1-2 years tops before you have to start doing split routines. I've been training full body for like a decade and have always made good gains with it. Plus, I know that work capacity is overlooked/underrated, but when you train full body your work capacity goes through the roof. There's a reason why I can do suicides on the Prowler sled going 25 yards down/back and then immediately 50 yards down/back for 8 rounds in only 20 minutes.
Solid video, willpower is indeed a great factor as well. I did a full body workout (volume) with someone and he quit halfway through the workout because he couldn't handle the leg portion mentally
After a year of PPL I switched to full body 3x a week about 5 weeks ago, seeing better progress, and my recovery is waaaaaaay better. Small sample but eh
Dude, thanks for this vid!! This completely makes sense!! I was doing split programs because I liked the load BUT I would only work the two parts once a week. Thanks for this!! I will revise my program to full body ASAP
One of the most informative up and coming channels. #FACTS
For total body exercises I like doing sprints, kettlebell swings, kettlebell thrusters, and mountain climbers. Anyways, great video man!
Thank you for that. I ended up spending too long on my rest periods by accident. But turning on the stop watch really helps getting used to it.
I can agree, his. Novice program is fucking good, my strenght exploded and starting to put real mass on
Jules Rasmussen where can I get it
outalpha.com/downloads/naturally-enhanced/ for the advanced one/$
outalpha.com/the-out-alpha-novice-program/ for the novice/free one
I agree with Alex regarding developing work capacity.
I keep seeing people, including Jonnie Candito (who I like and admire. No hate) say that full body is too tiring so you can't push yourself in the last exercises, especially for lower body movements.
I used to lift in college and did body part splits and upper lower. I stopped lifting for years but started again last year and this time I did full body routines with 15-20 working sets per workout. 5-8 reps for everything, mostly 3x5. Only major compound lifts (sometimes throw in curls and extra shoulder isolation). 2-3 mins rest max for heaviest sets. I started with ultra low weight and worked my way up so it wasn't a shock to my system. I have tested different routines recently, and what I've found is that now there is no noticeable difference in my strength or form quality in my squat and deadlift when I do full body with squats and/or deadlift last vs having a separate lower day where I start with squats. Only exception is that you can't do ultra high volume for every body part if you want to hit everything. But regulate with common sense and that's not an issue.
In fact I feel more warmed up overall and ready to squat after doing a lot of upper body lifts than if I do squats first (yes, with warmup sets).
Granted, as the weights get high maybe I'll change my mind, but so far this is how it's going.
I just stopped doing full body workouts after a year because I have low back pain and also work a manual labor job. When I went into work with a sore lower body my back would kill me and I couldn't perform at 100%. Now I train upper during the week and lower on weekends. Training with this split allows my legs time to recover and then perform at work without any back issues. I still think full body workouts are the way to go but there definitely are exceptions.
On my second week of full body 2x week. After a year of doing only 4 day split slow and controlled 3 exercises for the past 13 months, I'm seeing brand new gains.
Currently doing deadlifts, split squats, chin ups, tri extensions, rack pulls, OHP and weighted planks all in the same work out. If it wasn't for long hours on my bike and HIIT jumprope, fullbody would wear me out.
Good vid. I train with RTS (reactive training systems) now, and it's surprising that a powerlifting workout would be fullbody, but it is. and it's very minimal. I train 4 days/week but only 3 lifts per workout, and it's typically a Squat, Bench, Deadlift as a main lift or a variation of those lifts in each workout. People think they need to do Leg Press, Leg Curls, Leg Extensions, Lunges, Calves, etc. in a workout, Try doing 10 Sets of Squats in 1 workout and see if your legs don't blow the fuck up.
Very true. I started training full body 5 weeks ago and it’s increased my cardio/work capacity a lot. Especially since i superset everything and keep the rest low.
Been doings splits for over 10 years. 3 weeks into full body and Im never going back to splits. Loving it! Wish I had started sooner
Yoo Alex I have been doing rack pulls above the knee for about 2 weeks and my entire upper back is sore as fuck, Love it!!! making PR's every training day.
In two weeks I am going to start your novice program. Recently I have hit a plateau on all of my lifts. I am 5'10'' and 150, my bench is 185, squat is 275, and deadlift is 315. I was starting to give myself the genetics excuse, but a friend showed me your channel and I am definitely going to try your novice program. I don't know if it will allow me to hit the intermediate numbers for 5 reps, but I know I will get a 225 bench, 315 squat, and 405 deadlift from your program.
Evan Carmean Did you follow his routine at the end ?
Speaking straight truth as always.
nice real advise there! appreciating your vids keep it up
Intensity days on NE it's hard as fuck! Especially when focusing on OHP 10x10 takes longer since completing the reps/sets. Take me a while to complete the program. 1hour and 30mnts to finish it:)
juan mendoza indeed *10x10 is fucking brutal* , especially on deads, squats, bench or ohp and similar movements lmao.
juan mendoza You mean volume days?
Jean Luc Bergman Lol fuck off. You dont use the same weight youd do 3x10 or so with you stupid fuck.
juan mendoza Damn straight.
***** lol fuck off m8
Alpha been following full body a few months now loving the results. starting to look like you just not as lean yet. thanks again!
Keep making those gains Robert!
This is the channel for being real to oneself
Truth! Stay near the fire to stay warm!
does cardio (running 5 miles for example) raise your work capacity in the gym?
frederik de vreese very much so
I just tried full body for the first time, doing a lot if the stuff that I see you do with high intensity and only resting 5-20 seconds per set, and that's what I'll be doing from now on. I handled it just fine and it was awesome.
this some goodshit brother.. subscribed!!
Squats, pull-ups, dips, deadlifts (RDL/SLDL), abs, 30-min cardio; 2X/wk. Been doing full body workouts since I was 13, am 65 now. Still works great. The body adjusts.
I was that guy that thought full body was too hard... Alex is a game changer for me
Just when I had to study before my biology test RIP grades
Always did full body circuit style training
1:50 yeah I take about 10 min in between sets
Gotta work on that brother, it's going to take you 45 minutes just to do some sets of squats.
AlphaDestiny mostly cuz I'm nervous in between sets lol
Gotta get your mind right! Watch some Eric Bugenhagen and see how it's done
As long as you can handle high frequency routines, those will be THE MOST effective and efficient way of making gains.
Good points. Good video.
My main reason for not choosing full body workouts is that I have gym for two hours every day, for me I’d rather be able to kill one day so that I still can do some aspects of PE and work out prtimally
Recovery is even better on full body for me than body part splits
After seeing you do mad 1000+ rack pulls I can clearly say you are a human specimen. No one does this on youtube. Even when we watch you lift you have supernatural abilities. I blame it on naturally enhanced. Its the best strength program out there hands down.
Haha much love brother!
Some people think that if they are doing a chest movement it doesn't count for your shoulders and triceps.
The movements have to be divided as push and pulls. You don't have to be benching one day and over head pressing the same day.
I wanted to ask you one think. Doing push and pull 3 days a week is good? Or is it only effective when you do it 4 times a week.
I never had a problem cause before I ever started lifting I did football, then wrestling. So when I started lifting I crushed it. I think that really help set the stage for some insane strength gains.
FYI starting strength has programs from for advanced and elite lifters in the book as well. Powerlifting programs too
6 months into full body training and I've made alot of gains in terms of strength and size.
I'm a pretty novice lifter and I'm thinking about doing the full body thing but I haven't put it all together yet. I have started to make my splits more inclusive with some other muscle group though. So I do curls and work on my traps almost every time I go to the gym. I also have started taking shorter breaks which was a thing that i really needed to work on.
alot of big youtubers are regurgitating what your saying when for the last couple of years they spoke against these methods
Kyle Bawcum well u do need to do everything. every style. for a little. come back to the next thing
Well you guys know where the original info came from. No one can talk about my methods better than myself. If someone tries to copy, their lack of knowledge/experience will show through their words.
AlphaDestiny agreed. they probably never did some of the stuff u do, and incorporated it. I.e. forearms, traps-glutes(loaded racks) but knowledge is everything. this is why Omar and Alan thrall always blend and help Natty's get bigger or healthy..
I did it for a cpl weeks and got really sick for weeks, my body can't handle it
I wish your videos were available as podcasts
Truth bombs!
There is only one reason if a certain workout/training protocoll works or not . MOTIVATION!
If you aren't motivated, you aren't go to or past your confort zone so you aren't making gains.
You need true motivation. Forcing yourself does not work! I stresses you out and will kill your motivation and so your gains.
Motivation is pure mental focus. Why are you doing it? You must ask this to yourself everytime.
Also people like splits because they see all these pro's who are on gear and having marathon sessions in the gym each day thinking they can get away doing the same. Beginners are intimidated by compound lifts too and worry about looking silly lifting smaller weight than other guys in there when in reality 95% of people don't care and are focused on their own workout only. Full body is the way to go but start out slowly and build from there.
When I transitioned I started with 3 sets for legs 3 for push and 3 for pull and then worked my way up. But I box aswell so that obviously helps me alot in terms of my work capacity.
hey Alex, u should start covering diet tips, for keto (which I'm currently doing) and other carb and sugar restricted diets. like how and when we should eat our carbs and what kind of sugars. diabetic problems, just an idea
Jesse Norris does upper and lower on same workout. His work capacity is insane.
danieljahn2027 his supplementation is insane as well
subscribed brah. Should I use your novice program?
my lifts:
OHP 135x5
flat bench 225x3
high bar squat 355x1
deadlift 465x1
I feel like I'm borderline intermediate according to you so I'm not sure.
I don't recommend it one bit man, your strength is too high to run the program. I'd recommend an intermediate system hands down
What would you recommend? I'm creating a modified 5/3/1 for more frequency but I'm 100% down for your suggestions
are you playing any games atm or not even once brah?
Oh yeah of course I play games. I can never escape the nerd inside of me, it was over 15 years of my life man. However, I only play moderately, say 1-3 hours a week.
In your novice program you suggest lower the better rest times, but give values like 2-5 minute and 1-2 minute rests for major compounds/accessory work respectively. Do you think these values are enough to increase work capacity?
maybe i'll try it. i tend to do a 2 body-part split. so chest and shoulders (finish with tri's) back and core (finish with bi's) and then legs on their own and usually hit every bodypart twice a week. though after a full body i'd need to let the muscles grow? wouldn't do full body the next day?
'Lexicon' sounds like it was the word of the day for you Alex haha
good break down , I wondering for how people do full body program that not a beginner .
got a question for the next Q+A: is there a limit to work capacity? today i worked out twice and did HIIT (bmx) for 5 hours, for a total of 7. I can go on like this forever so long as i get my sleep and don't drop to a low bodyfat percentage. It's just something i've built up over the years, being active on a consistent basis. Even if i skip all meals it works, so long as the bodyfat is not shredded. What are your thoughts and personal experience with pushing work capacity to the limit?
I've been taking advantage of the cold weather recently by leaving balcony door open 24/7. I know i have to work out when it gets cold, thus boosting my metabolism. And cold air improves deep sleep quality. It falls to below -5 to +5 at night. Today was +10 during the day.
of course there's a limit, just for some people it's higher than others
Did the first volume day from Naturally Enhanced today... took 3.5 hours. :l
Yeah it only makes sense to take longer when you're correcting and trying out different techniques
Yo Alex can you do do video on Ring chins and dips vs standard dips and chins? I use less weight with rings on dips and was wondering if that would lead to less chests shoulder triceps growth? thanks
Pretty crazy how you would advocate shorter rest periods since we all know full rested/more overload troughsets=biggerstronger
Short rest is the way to go bro, been preaching it for years. You eventually adapt and don't need to rest crazy amounts of time. Training is much more fun this way
I agree.i personally do do 2 mins rest times uncluding doing the set up of the lift.
Alex, is doing weighted chins and weighted dips every other day to much?
People throw around the word overtraining all the time and don't pay proper attention to the concept of UNDER-TRAINING which is usually the problem. Lets say you want to do a full-body routine which involves Dead Lift, Clean and Jerk, Snatch, Press, Bench Press , Back Squat all done on the same day three days a week for a single all out 3-5 simple double progressive set and you are accustomed to doing Bench and Press Monday, Olympic Lifting Wednesday, and Back Squat and DL on Friday for 3 to five sub-maximal sets on each exercise. Your body is completely unprepared for this fundamentally different new routine and a good way to begin such a program would be to start doing say a relatively easy set of five on all the exercises three days a week and gradually, transitioning into a moderately heavy set of five, doing this until it becomes easy, and then carefully increase the weight to a heavy set of five and then maximum triples you intend to hit up until getting five reps before increasing the poundage again thereby training your body for the program and then, AND ONLY THEN using the program to train your body. This type of full-body program is particularly brutal ambitious, and unnecessarily hardcore and so I suggest a more lengthy multi-step preparation than I might otherwise. If alternatively you want to transition from a period of doing heavy triples in the back squat to doing maximal sets of ten in the back squat three days a week (a simple periodization related transition) I would recommend simply starting with a moderate set(s) of ten and slowly increasing to hardcore challenging sets of 10 over a period of say a month. Then you may follow with maximall effort sets of 10 for three months. Periodization involves preparatory phases to begin each period and they are generally necessary to get the best results when changing between high and low volume in serious Powerlifting routines. While I would not necessarily suggest the particular program used by Bob Peoples, and I'm sure Alpha probably would not either, it was frequently cycled by Bob Peoples (it was his actually his basic go to program for serious training that he always returned to and ran in between a variety of other very creative programs he concocted when he had gone stale on this basic extremely simplistic idea he stuck with-all his other often quoted work was in fact used entirely to cure him from "staleness" on this program and "render it useful" again). Peoples did not really utilize any type of planned linear periodization much less undulating or concurrent periodization in his training but rather generally stuck to this simple routine doing other shit like Negative work, Partial reps, progressive range of motion, supporting lifts, "trap-bar" DL and free weight leg presses when he had noticed a decline with his performance using the main program in line with his simple theory that an occasional injection of variety was ultimately necessary to encourage the body to further growth as the body becomes accustomed to a program after too much repetition and a shock of sorts is then needed to encourage the body to begin responding again. The program resulted in a 300 C&J, 245 Press, 245 Snatch, 550 Back Squat, 300 Bench Press, and 725 Dead Lift. While some these lifts do not sound particularly impressive we must remember they are from1947, when Bob achieved his best lifts, the all-time Clean and Jerk record then was only 402, he only descended into very shallow power cleans and power snatches, his first 225 Snatch was a Tennessee state record at light heavyweight (as were the later 235, 240, and 245 snatches of his all done in official weightlifting competitions), O-lifting technique was generally primitive and therefore problematic in comparison to today, and he had a particularly horrible build for pressing and was completely and totally unconcerned with his Bench Press numbers specifically and rarely did the exercise as he was only concerned with poundage on his two-hands military Press and BP was the only exercise in this routine that was in fact rarely included (the others were always done without exception). The fact that Bob could Snatch what he could Press which was very notably completely and totally unheard of at the time and is probably the single best indication of how poorly suited he was to Pressing (especially considering his very shallow split style technique on the exercise)- Personally I have Pressed 270 but I would argue that the musculature of my arms, shoulders, and upper back was almost certainly inferior to Peoples despite his best Press being 25 pounds less than mine anyway. Anyway the main point of my comment is really this first sentence: Under-training is why people think full-body is too hard or for that matter cannot stomach other "difficult work" such as twenty rep squats, frequent Dead Lifting, or hardcore cardiovascular work and I include Bob Peoples' simple program, stats, and philosophy as it is a very good example of something most people would think is too aggressive to possibly be productive and while I am certain that is is not the best program for most to run and do not typically recommend it I am confident that anyone could do it and make decent progress doing it provided they train themselves to handle the specific workload which is my second point. While general physical preparedness and ability to handle a significant amount of work in general is important I think training specially to handle the specific type of work one would like to engage in is very important also and not something GPP will necessarily suffice for....
My rest periods are long when I do powerlifting training because I need to recover effectively to not miss any reps. But if im working out in a bodybuilding style workouts I do 30 seconds to 1 minute MAX for rest and I'll be done in little over an hour. You can have good work capacity for high volume training but still take a little long when doing very heavy weights.
I am a new subscriber to the channel and in every video I see comments about "Big Black Asses". Can someone please explain the joke so i don't feel left out? Thanks.
my full body program i comprised is 15 sets total and im doing cardio at the end. All of this is taking me 1.40h
Can you say exactly what you do for full body twice a week?
I made my best strength and size gainz doing full body in short period of time with great recovery and great motivation, it's the most challenging lifting style I have tried specially with concurrent training
+ a i do them every other day without any problems
in my boxing gym we had full body Conditioning Mon to Wed. but Thursday was power move weights and body weight Friday was strength endurance or sometimes switched for heavy day. just stick with it through the years now it feels word when I do a upper lower thing God forbid a bro split