Why Full Body Workouts Are "Too Hard"
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- Опубліковано 30 вер 2024
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
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.🤣
Here's the real reasons why you find full body workouts difficult. All time stamped my brothers in iron!
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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.
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
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?
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!!!!
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
i don't trust unbearded alex, sadly this renders all his old videos useless
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
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!
Dude You've grown so much. Your speech flow is smooth. You seem much more approachable too.
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
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
full body is fucking incredible. Wouldn't have it any other way.
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
first bitches haha
illuminati Dang it :(
Bicep Brandon lol
Do you know this is a jewish symbol, right?
Владимир полчер didnt you tell me it was satanic?
Владимир полчер hail satan. lol
I love full body workout, got it from Leroy colbert,
"lexicon" haven't heard that word In while. impressive!
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!!!
does cardio (running 5 miles for example) raise your work capacity in the gym?
frederik de vreese very much so
most of these guys are out of shape. I've had days where i pay basketball for an hour and then set PRs in squats during my full body that immediately followed.
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.
Full body is the best for natural lifters
Make a vid on how to structure and periodize them bro
this is in his book
Can you make an exclusive Fb group for everyone who purchased NE? So we can share infos ask questions etc.
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
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.
"Stop blaming full body for all your issues, dude." Lmfao
Lol! Therapy session done.
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!
My bench = 260 my friend bench is 230 and he can overheadpress 150 and i can only do 145 even tho i beat him in all tricep exercises :P we also have the same strength in incline benchpress... i also found out by lockout is very weak, when i incline press the speed from bottom is fast to i get a little over halfway... then it gets very slow :( how should i get stronger lockouts?
andrew gower Press off pins and/or use bands
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.
I workout full body 5-6x a week.
Hello alex! I'm 6 foot 200lbs. I max out 185 following your advice. As you can see I'm weak and pretty fat. I don't mind having fat but do I need to continue gaining weight to add muscle? Can I maintain 200lbs and get stronger? Thanks Alpha!
Depends, see this video here.
ua-cam.com/video/cUpUIcKvAZc/v-deo.html&index
Bronson
dude, just workout hard as fuck and eat less bread/sugar. You will drop shit load of weight while gaining muscle. I was 256, now 185. just hit the gym. nutrition is virtually unimportant before dropping below 15% BF, if you eat whole food& veggies, just do the work you will lose the weight.
Bronson You can definitely recomp at that weight. Depending on your goals, no reason to get heavier. If your BF is high, you have a lot of room.
56 years old and twice a week full body is starting to bring on the gains i was looking for. 👌
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.
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
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.
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.
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?
I agree get lit. Some of my best workouts are stoned. Amazing mind muscle connection
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..
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
Alex I just switched from an Upper Lower split to full body training every other day. So far I feel much more recovered since I'm resting every other day. What I wanted to ask you is what do you think about hitting each muscle group once per training session. I know in this video you mentioned to not hitting 3 Movements per muscle group as that would be way to much, but what about 1 movement for a total of about 8 to 10 exercises??
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 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.
Alpha destiny I do full body 3times a week. Am I doing to much? I feel good and love doing it but everyone says I am doing to many reps and sets. I do bench press squat Romanian dead lifts 2 different types of rows pull downs shoulder presses triceps push downs over head triceps extensions straight bar curl close grip curls or a dedicated curl to replace it and reverse curls and do lateral side raises along with kill my for arms. But I been doing this every time for a month in a half and been adding about 1-2 lbs a week of lean mass while losing fat as a beginner. Although I am saying I am beginner I used to be jacked and lost my gains. Should I reduce my load?
Did the first volume day from Naturally Enhanced today... took 3.5 hours. :l
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?
I've been recomping for over two years. I get more girls than Trenner Murphy and make more money than PewDiePie. That's just a simple reality.
#TRUTH
Just when I had to study before my biology test RIP grades
turning into a full body program last month. im loving it. amazing
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.
Hey alex what do you think of fullbody 3 days a week where you first day do intesity second day you crank up the volume to something like 8-10 reps then the third day you do something like 15-20 rep sets?
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.
Yeah it only makes sense to take longer when you're correcting and trying out different techniques
"Relax.. go to starbucks, get laid, i don't care" too funny man
Im an ex boxer and i do only full Body and its easy for those who have Problems do some high intensity Cardio shit
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?
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.
yo alex, what do you use to style your hair?
Nothing, just tap water
I swear u are the smartest fitness youtuber. You rly know what u talking. Your advices have helped me so much. God bless u
Like swimer and push ups dude ful body it's jokes
Always did full body circuit style training
you ever split full body into upper lower thing or even just a morning/early afternoon and lateafternoon or evening night session, with full body but diff exercises in day vs evening session?
or you more a wham bam thank you mam, exercise done for day thats it one session in day?
He had done both. Multiple sessions aren't worth it.
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
hi alex, i'm in your novice programm can i do 30 minutes to 60 minutes running between workout days ?
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.
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!
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
For total body exercises I like doing sprints, kettlebell swings, kettlebell thrusters, and mountain climbers. Anyways, great video man!
when running NE do you need the 8 hours sleep or if you get less is it alright
I never get 8 hours of sleep. that said, the more sleep the better but you can still make gains with low sleep
alright if you were going to put a limit what would possibly be the lowest, I'm contantaly stressing if I'm getting enough sleep
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
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.
6 months into full body training and I've made alot of gains in terms of strength and size.
Hypoglycemia can cause low work capacity.
And full body workouts are great testosterone boosters (because of all the big muscle groups work) and the best aid in lean bulks (because 3000 calories in full body are not the same as 3000 calories in arms and abs split workouts for ex.).
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
I've done full body, and, it's not that hard. You can get a full body workout in six exercises (Squat, Overhead Press, Pull-Ups, Bench Press, Barbell Row, Deadlift). Do the Deadlift last. I used to do it right after squats and... well, it'll increase your work capacity... or you'll hit that bench and take a nap. If you really want to amp this up, do the bench press and rows with Dumbbells instead, so you have to walk the dumbbells to the bench. Or, another good routine: (Squat, 1-Arm Overhead Press, Pull-Ups, Dumbbell Bench Press, Dumbbell Rows, Deadlifts). Moving the dumbbells around from rack to bench to rack gets you some tiny farmers' walks in, but trust me, it adds up.
Reason I don't do full body: it's harder for me to maintain discipline. Going in three days a week to the gym is actually harder for me than five days. I do morning sessions, and I guess I've just come to associate it with the workweek, so it's gym - shower- work. If I mess up this routine, I find that it's much more difficult. I am doing cardio after my weights, but cardio is no fun, so it's harder for me to convince myself to go if I'm not throwing around some iron that day. It's psychological, and not everyone will have this problem. Key thing we should focus on, though, is being consistent. I like full body, and if I could be consistent with it, I would do full body. But it's much easier doing a more general split (though not a full bro-split).
Yo Alex why dont you go bald anymore?
I will very soon
Haha what a legend :D
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
Did full body that shit hard . Fuck It took me like 90min to complete the whole workout . Shit was intense
That's pretty good time bro, especially if you did not do them for a long time. If you kept at it I guarantee you'd be cut down to 60 minutes
Try starting with squats and then do a full workout. That's the fucking issue, lol. Right now I'm on an Upper Lower, but I tried doing full body workouts starting with the bench press and finishing with squats and it was way easier.
Alex, do you warm up with foam roller and dynamic stretches before the workout?
Never. I only warm up by gradually increasing weights.
Another thing, I want to buy your book but I live in Brazil and I don't have an international card, I thought Paypal would convert the currency but it didn't, is there another way to buy it?
Paypal is the only way brother
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....
can someone explain me big black ass meme
I dont do full body workouts because they're boring. Its about doing what you like in the gym
Alex. Do you think CNS fatigue is real?
caocao8200 there's no muthafucking goddamn such thing as overtraining
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 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 think one of the main reasons is because they choose too many exercises per bodypart. They do full body by doing 3 different exercises per bodypart or more. squat,deadlift, leg extensions, leg curls, lat pulldown, row, hammer curls, concentration curls,preacher curls, flat bench, incline bench, dumbbell bench, cable flies, OHP, side laterals, front laterals, and on and on ..ect...
Is it wise to do A & B schedule where I focus on another part of the muscles while training 2 days in a week? Or better to go with 3 days. I noticed i need longer recovery because i train intense
I do full body
Warm up, Bench, Squats, Bent Row, Deadlift, Tricep Ext., Dumbell Row, Glute Thrust, Pull-ups.
My whole routine, *every* other day. Full Body is the answer.
I've done full body workouts for just over a year and recently switched to upper/lower days and prefer the latter. Different strokes for different folks brooo
I got no problems with upper/lower, just trying to identify the root cause why a lot of guys have trouble doing full body.
Yea I agree with your points. I think I'm just enjoying the change. I like training 4 days a week too, it's the only thing that keeps me sane during a working week haha.
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
Wait bro, if i start doing full body workouts 2 times a week, then let's say my favourite muscle groups: traps upper back and legs and neck-will that make me put on bulk. ATM i'm inconsistent at the gym because of exams.
Hay Alpha Alix,,You can't beat Reg parks 5 by 5 bodybuilding routine for strength and size,,what do you think freind?
Divide and conquer
Hey Aplha
Geneticaly, i have bigg lower and mid area of my chest ( Like i bench 250 but i'am not)
PLEASE ANSWER: Can i do incline bench instead of flat bench press on your novice program? Will it affect on progression?
Marko Radić His novice program isnt even flat bench lol, it floor press.
Kilstardo He sad that you can do flat bench if you can't do floor press... i wanna know can i do incline instead because of my genetics...
Marko Radić You can incline, but you better hop on an intermediate program because at 250 bench your novice linear gains are gone for the flat bench, they sure as hell wont be there for the incline.
Kilstardo I'am not benching 250, I'am benching 165 (flat and incline), but my lower and mid area of chest is over developed, so i want do do incline instead of flat. But i will still doing close grip bench on other day ( he said that close grip bench will automatically make progress on your wide grip bench). So i think i will be good doing that? hah :)