I love doing full body workouts. I feel amazing after each workout. I started 2 years ago and have dropped 190 pounds with strength training and daily walks and prioritize protein. I went from 480 lbs to 289 lbs in 2 years. Ive taken advice from mind pump and seen so many positive improvements.
Yesssss lifters always shit on me doing full body and it's truly the best thing for me and my schedule. I cannot go to the gym 6x a week guys, I have a life.
I'm 35 and coming from a gymrat who worked out 5days a week for and hr plus.. switching to 3x week full body has produced the best gains... Increased my volume lowered my reps and increased my rest days... I see more gains consistently... and haven't been injured yet
I changed to 3 full body workouts per week following my triple bypass a year and half ago after listening to your show. It 100% changed everything for me and I sailed into age 50 in the best shape of my life and left my health problems behind. Thank you Sal, Justin and Adam, for always giving your very best advice for all levels of fitness. You guys are a shining light in the darkness for those of us who have had to battle back from the brink.
Their advice is causing massive coronary artery disease like you would not believe... They are meatheads eating cholesterol at every meal... They are like biggest loser trainer Bob Harper who has massive heart attack at 50... I give them credit for getting people to become more active. But their advice is not going to keep your LDL under 70 and total cholesterol under 150. Thereby promoting plaques build up in your arteries... Truth.
I do Back biceps - Monday Chest Shoulder Triceps - Tuesday Legs - Wednesday Thursday - Cardio Friday - Full body Sat - One of the above (depending on what I feel like) Sun - Break day I have lost 50pounds in just 6months combined with the right diet (of course). This is really working me!
I do 3 x a week, mainly upper body: Monday - full body with a private trainer Wednesday - squats only, throughout the day, as many sets as I can fit in. Usually 20 sets Thursday - full upper body, every muscle group in chest, back, shoulders, delts… 13 movements for a total of 39 sets Saturday - full upper body, every muscle group in chest, back, shoulders, delts… 13 movements for a total of 39 sets Then ABS every evening x 6 sets This gives me plenty of rest between workouts for recovery.
Been preaching this for a few years now, started with this due to limited equipment during Covid and saw better results than before! 3-4 days a weeks full body is my foundation!
I am a Healthcare Consultant and we’re seeing market trends of rising medical costs ~7% (millions of dollars). As a result, more of my clients/organizations are beginning to implement formal corporate wellness programs to incentivize employees to take better care of themselves. It not only helps the individual, but it makes a big difference on circumventing the overall healthcare claims that we’re seeing.
I always come back home to full body. My body just reacts to it perfectly. Get stronger less injuries. And being a dad and working 60hs a week its the best.
After 30 years of working out and trying it all from bro splits to powerlifting, I’ve styled on full body as my favorite. I work a physical job as a contractor and can’t afford to be too sore. I like that full body hits each body part but doesn’t smash it. I’m fine with that stuff.
@RyanSki23 Winner! Please email: ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Almost 10 years of bro split training, since the beginning of 2024, I switched to full body workouts 3x per week. I am significantly bigger and stronger than ever. Silver Era bodybuilders were right, full body training is probably the only way to go, considering you're natty. Like they said, recovery is key.
@@dalcow1101Just pick 2 exercises for a body part…. Legs Chest Back Shoulders Traps Biceps Triceps Start off doing (1) of the (2) exercises you pick per workout on Monday, do the other on Wednesday and the one you did on Monday on Friday. For instance, if you do Incline on Monday do Chest press or dips or Flys on Wednesday and Inclines again on Friday. Do each exercise 2x and when you feel stronger bump it up to each exercise 3x. Rest 1-2 minutes. Super set the exercise you can, for instance Triceps and Biceps, Back and Chest, Shoulders and Traps. Use progression for example pick a weight that’s hard to do 12 reps and no way in hell will you be able to do 12 again. When you’re able to do 12 that hard 12 twice add 5 lbs to the bar or dumbbells and work on doing them two or three sets 12x. Progression, 8 hrs of sleep and Protein is key. Concentrate on getting strong on each lift you do. In a year you will be bigger and stronger and if you like you can switch to a split routine.
@@dalcow1101 honestly I tried many variations, but this one is the best according to me. Firstly, I choose one exercise for each muscle, only one. I tried two exercises, but I found that it was too much in one session. Secondly, concerning the reps and sets, I always do 3 working sets and the rep scheme change each day of the week. I apply the Heavy-Light-Medium training principles (go watch Fazlifts HLM program, you will thank me later). To sum up, each full body workouts has its own degree of intensity : heavy AF on monday (5-8 reps), light on wednesday (around 15-20 reps) and medium on friday (10-12 reps). It works very well for me. Finally, I always Switch the exercises for each session and keep the same training program for at least 2-3 months. I hope I answered to all your questions, mate
@@dalcow1101 excuse for the late response. Honestly I can't give you a specific list of exercises I do : only thing I can tell you is I never do back squats and bench press, because these are sh*tty exercises according to me. I prefer doing goblet squat, cable squat, and for chest, incline DB press, cable flyes. It works best for me, but everyone is different and responds better to one specific exercise than one other. Concerning reps and sets, I find the sweet spot is around 3 sets for each muscle and 6 reps minimum to 15-20 reps. I never train below 6 reps, because the risk of injury is greater and I don't care about strength. I typically train 3 times a week, with an A/B/C scheme. At the beginning of the year, when I started doing full body workouts, I tried to do the same workout 3 times a week, but it doesn't work, because you hit the same angle of each muscle group, many times. I only train with supersets : my favorite way to train ! Each workout contains 7-8 supersets, and lasts around 1h30 to 2h max. Bro splits works perfectly for enhanced BB, not the lambda natty guy who works 40 hours a week. Recovery is key for muscle growth. Good Luck 💪
I’m doing MAPS symmetry. And for the first time, I’m not getting injuries after weight training (hypermobile). Plus the full body workouts are creating gains like never before
I’ve been doing three days a week for the last year and a half and I found it’s the best way to gain strength, build muscle and not over train. I just turned 59. I dropped 125 pounds in a year and a half and have a ways to go to drop the rest of the body fat, but my muscles are really developing well.
Switched to full body 3 times a week and it’s by far the best for my body. I’m actually able to get more cardio In this way because I’m not so damn drained. I’ve built muscle fairly quickly and definitely shedded some fat! Won’t go back to any other split. Thanks guys!!
I did this for my first 3 months. I'm only 6 months in right now. Personally I found that 3 day full-body has sneakily bad recovery by the end of the week. I think I needed a bit more time between workouts to fully recover. Now I run a hybrid - Lower/Upper, Full Body. You always get three days before working out a muscle again. I think hitting a body part 2x a week works better for recovery as opposed to 3x a week. However as a beginner I can still see the point in starting off with 3x a week. You can get used to the movements, it has a lot of forgiveness, you can skip a workout without missing any body parts.
I tried full body three times a week. Squating, benching, deadlifting more than once, maybe twice a week. It's hard for me to recover from if I got heavy. Right now I'm trying full body once a week, working out three times a week. I know that's counter to what the "science" says, but I'm trying it out. 1 - Legs, 2 - Back & Shoulders, 3- Chest and Arms. I got it from Natural Bodybuilder - Kevin Richardson if you look him up. If doesn't work I'll go back to something similar to what you'r saying, maybe just not go heavy every time or change my exercises more.
Screw the science. Science gets lots of things wrong. Do what’s best for you. I do three times a week… Chest and tri, Back Shiukder bis, and legs sometimes push pull legs.
As a 30 year LA teacher, let me give you some insight. 30 years ago, if we had a school event, we would buy say 10 cases of coke and 10 cases of water. At the end, we would have 7 cases of water. Now that is inversed. We had kids hitting some machines for chips and a coke for breakfast. Fast-forward and that is all but gone. Some kids get Starbucks but most are priced out. They drink a lot of water and eat much less crap. Still a lot of crap but less of it. Which is really important because most of them are sedentary and get no exercise
I did bro spilts all through my 20's with some results in the beginning to just spinning my wheels for most of that decade. Did Starting Strength in my 30's and saw MASSIVE results in 5 months. Saw noticeable results within weeks actually.
@@benmusick54 you’re right, at 44, I should absolutely be doing those and not neglecting them for “more important” exercises. 🤦🏽♀️ I appreciate your advice, I’m actually gonna start doing that. Thank you! 🙏🏽
When I went from 3 active recovery days&4 training days, strength&impulse, down to 3 days a week of training, not only did I get an extra day for Recovery which includes rotation and anti-rotation work, instead of splitting the upper from the lower I now do full body but the way I do it is the first of the three days I will be pressing dominant full body, the second being pulling dominant and the third being leg dominant I have experienced so much positive change in the way I recover and continue to build strength, as well as explosivity. Hey Doug, ask the fellas how much they bent press and lmk! Love the show
@@LatimusChadimushow long have you been doing this? I’m 2 month in my strength training and dieting and I’m looking for better solutions than working on a certain body part through the week. I wanna try a new approach
@@Itzskillz8 well I used to do the upper lower split where I would focus on one plane of motion cycling between strength days and impulse days, so it used to be Tuesday was impulse for the Torso in the horizontal plane with Wednesday being impulse for legs in the frontal and sagittal plane which Friday being pressing strength focused in the vertical plane. Sunday being nothing but legs yet the more I got into using clubs and kettlebells, jumping rope and rope flow, shadowboxing and jogging, I really started enjoying the recovery days more and I realized that I still follow the same adaptation time frame (for some people it's 8 weeks some people with six some people it's four and with me it is 3) but the recovery aspect was tricky between the impulse days and the strength days and these three started talking about doing full body exercises and I was already doing somewhat full body but they were still upper lower focused and now it's more like Wednesday it's full body with pressing dominant, Friday being full body with a pulling dominance, and Sunday being full body with a leg focused dominance and it's honestly a lot better. I've seen more improvements and how quickly I can gain strength and how quickly I can adapt to a New Movement or go back to a movement I haven't done in a long time and how quickly I'm able to progress that, for example I have never tried holding a kettlebell upside down and I did a few sets with a 20 lb kettlebell doing pressing as well as just holding it there and within 2 weeks I was able to Bent press a 45 lb kettlebell held upside down and I do feel I have more time to fill in the gaps as well as more time to recover and I have seen many improvements. I almost doubled the amount of weight I do a pull-up with and I had about 2 months worth of adding 5 lb to my 5 x 5 before the fatigue kicked in and I had to go back to a regressed variation. If you are not concerned with strength and performance as much as you are body recomposition, I would still focus on the performance side because it will fill in all of the gas make you more useful and will keep certain muscles functioning the right way so that you don't get injuries, but if you are still trying to change the way you look I would start and finish each workout with isolation work focused on whatever you feel or think is the weakest link while spending the rest of the workout doing functional full body workouts just make sure to use bodybuilding protocols like higher reps slower movements etc for these full body workouts so that you still get the hypertrophic effect without having to split everything up like you are saying
@@Itzskillz8 I forgot to mention I've been doing these full body mashups since probably March. I may go back to the 4 day upper lower split impulse and strength split for the winter just so I can focus a little more on certain movements where right now I'm maintaining+improving+learning new skills add focusing a lot on my face of strength so then when I go back to the more technical things like a log clean and press as well as a log clean and jerk, I will be much much stronger and conditioned
Silver Era body builders and specifically legend Vince Gironda kept it simple with focus on form and intensity. The beautiful aesthetic physiques that were sculpted in tandem with food sense and nutritional awareness remain relateable
Finishing 3rd week of phase 3 of muscle mommy… listening to you guys & trusting the process & I am finally getting results! Thank you for the amazing information & work out programs!
I do full body workout every other day. Do 3 cardio days the other days. 1 day zone 2, 1 day Hiit and 1 day ramp style cardio. Take one day off maybe go for a walk. Rinse and repeat. I am lucky i have the time and a great wife who understands my need to work out and the time it takes out of my day.
I was on 3x full body with caridio 3x on rest days, was great progress, then took advice and went volume bro split, ended up being coached into overworking lost gains and body was constantly sore. After a year of that advice, I switched back and the balance/progress is more in two months than a year of over lifting. Should have listened to my body.
This is good news, love your content been watching for a while now. My gym set me up with a 3day work the whole body program. I thought it was missing some extra exercises so i asked a PT who actually said it was a pretty good program for me to start out and get consistency with.
This video arrived just on time for me. I am à new beginner (since march 2024) and as I don’t see big results yet, I was considering of doing split workouts to see if I would get better results. I am à little bit discouraged because I eat more and I gained weight (not just mussels) but I am definetly firmer (this is the good part of it). So I will trust you and continue to be consistent on doing three full body workout a week and be patient with the results. 🙏✌️
85 percent of the results can be achieved just by doing the fundamental exercises and compound movements. Anyone should go with the basics and at least go with that for 6 to 12 months . Today internet is overloaded with lots of information so people are so quick to change their exercises expecting quick results. My advice for anyone is to go with the basics , start slow and progress and then go as much as you can until you no longer see any changes. Then change or go for variety and that's the point the exercise must be changed.
When I first started PPL vs Bro split I noticed I was still chasing the pump. With Bro, that’s a definite but with PPL you won’t do enough sets to get that same pump. First PPL workout was like 2.5 hours lol. I was gassed. After, I cut a set, so instead of doing 5, I did 4. Thank you all for all the information and support! I’m starting my journey and have gotten more info from you all than any other source throughout my life. Much appreciated!
Thanks for the excellent video! I just sent this link to my teenager who is trying to figure out how to plan their workouts, but still have a life and do other active hobbies aside from strength training.
I love full body workout but right now i am doing upper lower body 6 days a week! Feels so good . And works perfectly with my schedule since i dont hv to stay in the gym for so long .
Regarding probiotics, fermenting foods are cheap and easy! Mill kefir, homemade yogurts, fermented veggies (which are delicious!), and drinks i.e. kombucha and eater kefir are excellent! Great for gut and helps with digestion and a host of other benefits!
I've been taking NAC, which is a precursor to producing glutathione. The FDA wanted to regulate NAC during covid because it was effective in preventing it. Also Quercetin, Vitamin D and Vitamin K.
Wow, I can relate you your first caller. I’m used to heavy sets of low reps.. I started muscle mommy and the high reps and low volume scared me. Time to trust the process and get back into it 🙏🏻
For me, I feel like it’s the five day workweek mindset.. Like I should do weights every work day, and then rest on the weekend.I am a petite 50 something ex runner who is really trying hard to build muscle and get stronger. I have learned so much from your content and have started to eat in a calorie surplus to help build muscle. I am finding five days a week is just making me very tired and so I am super interested in learning more about how to train full body three times a week. This could help with recovery for me as a peri menopausal woman who wants to get seriously bigger. Thanks for the show.
Doing an Operator Fullbody Split which works wonders. For anybodys wondering: Monday: Operator (Fullbody with 75% of your one rep max on a Push + Pull + Leg Movement with 3-5 sets) so for example 3 sets of pushups, 3 sets of pull, 3 sets of legs. Tuesday: HIC (Conditioning Program) like Metcons, Burpees on time, KB Swings, Sprints. I often do like 20 minutes of burpees as many reps as possible and wanna beat myself in terms of more reps. Wednesday: Operator 75% Thursday: HIC Friday: Operator Saturday + Sunday: Active rest (walking, gardening, biking, skateboarding) after 3 Fullbody workouts you do 80% of load and 3 fullbodys after that you do 85% after that you rest for some days, retest your reps/strenght and start with new numbers OR new exercises. For individuals that have less time: There is a new UA-cam Short from Mind Pump Show called "Greasing the groove" If you like me work from home and go to the toilet from time to time I always make sure to do one set of push / pull & legs after that, which translates to 5 sets of 5-10 reps per push pull and legs. Takes like 20 minutes in total but If you do It in a time window of several hours, its really not that exhausting. For Conditioning you could also just walk for 30-60 minutes in nature instead of the metcons. The most important thing is: Listen to your body.
Push/Pull/Legs always made no sense to me. Push/Pull makes sense (leg pushes on push day such as squats leg presses or leg extensions on push day, leg pulls such as deadlifts or leg curls on pull day).
I try to do one push, one pull, and one leg, either squat or a hinge movement every workout. 3 times a week. In the between days, I do an ab workout and some kind of carry, like farmers or overhead carry.
3 full body a eeek got me in the door but I struggled to stay consistent. Doing MAPS 15 is advanced is the first time I've stayed consistent year round- and now I do like 30-35 minutes 3-5 days a week pretty consistently. It's not perfect but an imperfect plan done consistently will beat the perfect but inconsistent plan
17:30 I was really looking forward to using seed probiotic. And when I tried it out I had a full body responds where I was in hives and itching for about 4 days and it never resolved on its own until I stopped taking the probiotic. I'm glad it's helped so many people but I am not one of those 😢
I’ve been doing split workouts three days a week. You have me curious with the full body workout. Three days a week. So I’m gonna switch to that and see if I notice a difference. I can see how it may be more efficient for strength building.
it’s awesome to have you guys and this amazing podcast and all that for free is such a blast all this knowledge help me with my fat loss journey and i lost more than 50 lb over the last 2 years and now I am 39 years old feeling healthier than my early thirties thanks to you The only problem i have is when I am training abs or any core exercise in general is the cramps i have you can see the muscle actually popping up and it heart like a heart attack any thoughts!! Thanks
“No no no a tax is forced” 💪🏻 thank you 🙏 I am in favor, though of the free market incentivizing nutrition/healthy weight (I.e. airlines, health insurance discounts). Morbid obesity is a choice, not a genetic disorder and therefore should never be a “protected class”. Blood pressure, A1C, and waist circumference should factor in determining said incentives (and NO, BMI and Cholesterol shouldn’t be included because BMI is less informative than waist circumference and high Cholesterol is becoming less of an indicator of morbidity - some recent studies have shown earlier morbidity in people with low cholesterol).
The nutrition standards for California schools were implemented in 2007. They removed soda machines and junk food sold at schools during the school day. Their guidelines for a la carte items were as follows:
I enjoy just being able to go to the gym and knock out a full body workout. The gym I go to is relatively small, so I'm never sure what equipment will be open, so it's ready enough to adjust exercises. Also, between work and kids activities, I'm not always able to keep a fully regimented gym schedule, so full body workouts everytime means I don't have to try to figure out which group of muscles or exercises I'm supposed to be doing.
We are going backwards when it comes to health care, a sick person is more profitable than a healthy person unfortunately. I agree with y guy's we should promote a healthy lifestyle in America for sure. Love your podcasts you guys are Amazing ❤❤❤
The issue with full body multiple times per week is full body fatigue... Imo the best way to mitigate is to do a split routine part of the year and full body part of the year. In between take some time off to fully recover (a few weeks) This is to ensure you are lifting with enough intensity to stimulate hypertrophy. Just lifting weights does very little, lifting with the correct intensity to failure or close to it is where the gains come from. Always no matter what, develop a method that allows you to achieve near failure for most of your sets.
Ok I have a question - Should I then be hitting different exercises in the full body split? I.e. Day 1: Front delts, squats, Incline etc.. and Day 2: Side delts, Bulgarian, Flat and so forth. Would appreciate advice for those who currently do full body and how they divide different exercises!
Can someone that does 3-4 full body workouts - give me an example of what the sets and workouts for each body part ? I usually do them old school and do a push , pull , legs 3x week
Such good information! Any good workout suggestions for my husband and 14yo who will be starting in the gym next month? My son will finally be old enough to use their selectorized machines at the gym, and they will be going 2-3 days per week. This will be a new thing for both of them.
Can we change our compound lifts and not use the same exercise. Like if we shoulder press barbell one day can you change to a dumbbell press the next or do we have to stick to the squat bench press shoulder press dead lift. If so how long do we do this routine for before we can change to a different compound exercise movement. And what sort of warm up how many set before you go for your 3 set one exercise. Thanks
I am 51, 2 kids (both under 2), and I aim to gym 4 times a week but life gets in the way, so I maybe do 2 or 3 at the most. Full body workouts are the way to go but they are hard.
In the Uk they moved the sweets and snacks away from the checkout areas and into aisles where people had to physically go and get them rather than impulse buy them. Also alcohol and cigarettes are mostly behind counters and customers have to ask for them (in smaller stores).
Sound advice when i started i went hard 6 sometimes 7 days a week. When i started doing 3 days a week and having more rest time i now feel like im making progress.
I have struggled with my weight all my life. T2 diabetic on Mounjaro and have lost about 25lbs from walking & low carb and ordered your Starter program. On Phase 1 Day 4 today. I take in around 1700 -1900 cals and aim for 160 protein. I'm 233lbs and still have 50+ to lose. Hoping I'm doing it right. Feedback is appreciated. Thanks
How do you progress after you reach a weight that is heavy enough. Once you start adding some sets to that one excersise per body part you’re eventually going to need more stimulation and more sets hence you will have to progress to a bro split or you’ll be in the gym all day with a full body workout with extra sets per body part
I love doing full body workouts. I feel amazing after each workout. I started 2 years ago and have dropped 190 pounds with strength training and daily walks and prioritize protein. I went from 480 lbs to 289 lbs in 2 years. Ive taken advice from mind pump and seen so many positive improvements.
Fenominal work !!!!!
Outstanding!!
Yesssss lifters always shit on me doing full body and it's truly the best thing for me and my schedule. I cannot go to the gym 6x a week guys, I have a life.
Yes you do!!!@@dosman3458
Good job how much calories did you eat and protein
I'm 35 and coming from a gymrat who worked out 5days a week for and hr plus.. switching to 3x week full body has produced the best gains...
Increased my volume lowered my reps and increased my rest days... I see more gains consistently... and haven't been injured yet
I changed to 3 full body workouts per week following my triple bypass a year and half ago after listening to your show. It 100% changed everything for me and I sailed into age 50 in the best shape of my life and left my health problems behind. Thank you Sal, Justin and Adam, for always giving your very best advice for all levels of fitness. You guys are a shining light in the darkness for those of us who have had to battle back from the brink.
Their advice is causing massive coronary artery disease like you would not believe... They are meatheads eating cholesterol at every meal... They are like biggest loser trainer Bob Harper who has massive heart attack at 50...
I give them credit for getting people to become more active. But their advice is not going to keep your LDL under 70 and total cholesterol under 150. Thereby promoting plaques build up in your arteries...
Truth.
This is your younger audience, and I'm speaking for the 16/18 years old. Thank you for the information!!💪💪
I do
Back biceps - Monday
Chest Shoulder Triceps - Tuesday
Legs - Wednesday
Thursday - Cardio
Friday - Full body
Sat - One of the above (depending on what I feel like)
Sun - Break day
I have lost 50pounds in just 6months combined with the right diet (of course). This is really working me!
I do 3 x a week, mainly upper body:
Monday - full body with a private trainer
Wednesday - squats only, throughout the day, as many sets as I can fit in. Usually 20 sets
Thursday - full upper body, every muscle group in chest, back, shoulders, delts… 13 movements for a total of 39 sets
Saturday - full upper body, every muscle group in chest, back, shoulders, delts… 13 movements for a total of 39 sets
Then ABS every evening x 6 sets
This gives me plenty of rest between workouts for recovery.
Why not chest and back same day then arms and shoulder a different day.
Lol let's see how long you can keep that up sweet pea
Literally was binging all the full body workout videos and a new one pops up as soon as I finish my workout 😂 the binge continues
I used to do a bro split ...got super strong...I'm 55 now and do a full body workout 3 or 4 x's a week....love it
What’s your full body program look like?
Bump
Once again Adam’s compassion for a caller brings me to tears. 💛💛
3 full body and 2 cardio a week has been the best for me. I wish I would’ve known about this a long time ago.
Same
Been preaching this for a few years now, started with this due to limited equipment during Covid and saw better results than before! 3-4 days a weeks full body is my foundation!
I am a Healthcare Consultant and we’re seeing market trends of rising medical costs ~7% (millions of dollars). As a result, more of my clients/organizations are beginning to implement formal corporate wellness programs to incentivize employees to take better care of themselves. It not only helps the individual, but it makes a big difference on circumventing the overall healthcare claims that we’re seeing.
I always come back home to full body. My body just reacts to it perfectly. Get stronger less injuries. And being a dad and working 60hs a week its the best.
After 30 years of working out and trying it all from bro splits to powerlifting, I’ve styled on full body as my favorite. I work a physical job as a contractor and can’t afford to be too sore. I like that full body hits each body part but doesn’t smash it. I’m fine with that stuff.
I am cancelling my OTF membership and diving head first into strength training. I’m excited to see how my body responds.
@RyanSki23 Winner! Please email: ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Almost 10 years of bro split training, since the beginning of 2024, I switched to full body workouts 3x per week. I am significantly bigger and stronger than ever. Silver Era bodybuilders were right, full body training is probably the only way to go, considering you're natty. Like they said, recovery is key.
Please explain what exercises you do and how many reps / splits per body part ? Do you switch the workouts for each body part every day of the week ?
@@dalcow1101Just pick 2 exercises for a body part….
Legs
Chest
Back
Shoulders
Traps
Biceps
Triceps
Start off doing (1) of the (2) exercises you pick per workout on Monday, do the other on Wednesday and the one you did on Monday on Friday. For instance, if you do Incline on Monday do Chest press or dips or Flys on Wednesday and Inclines again on Friday. Do each exercise 2x and when you feel stronger bump it up to each exercise 3x. Rest 1-2 minutes. Super set the exercise you can, for instance Triceps and Biceps, Back and Chest, Shoulders and Traps. Use progression for example pick a weight that’s hard to do 12 reps and no way in hell will you be able to do 12 again. When you’re able to do 12 that hard 12 twice add 5 lbs to the bar or dumbbells and work on doing them two or three sets 12x. Progression, 8 hrs of sleep and Protein is key. Concentrate on getting strong on each lift you do. In a year you will be bigger and stronger and if you like you can switch to a split routine.
@@dalcow1101 honestly I tried many variations, but this one is the best according to me. Firstly, I choose one exercise for each muscle, only one. I tried two exercises, but I found that it was too much in one session. Secondly, concerning the reps and sets, I always do 3 working sets and the rep scheme change each day of the week. I apply the Heavy-Light-Medium training principles (go watch Fazlifts HLM program, you will thank me later). To sum up, each full body workouts has its own degree of intensity : heavy AF on monday (5-8 reps), light on wednesday (around 15-20 reps) and medium on friday (10-12 reps). It works very well for me.
Finally, I always Switch the exercises for each session and keep the same training program for at least 2-3 months.
I hope I answered to all your questions, mate
What’s your full body program look like?
@@dalcow1101 excuse for the late response. Honestly I can't give you a specific list of exercises I do : only thing I can tell you is I never do back squats and bench press, because these are sh*tty exercises according to me. I prefer doing goblet squat, cable squat, and for chest, incline DB press, cable flyes. It works best for me, but everyone is different and responds better to one specific exercise than one other.
Concerning reps and sets, I find the sweet spot is around 3 sets for each muscle and 6 reps minimum to 15-20 reps. I never train below 6 reps, because the risk of injury is greater and I don't care about strength.
I typically train 3 times a week, with an A/B/C scheme. At the beginning of the year, when I started doing full body workouts, I tried to do the same workout 3 times a week, but it doesn't work, because you hit the same angle of each muscle group, many times.
I only train with supersets : my favorite way to train ! Each workout contains 7-8 supersets, and lasts around 1h30 to 2h max.
Bro splits works perfectly for enhanced BB, not the lambda natty guy who works 40 hours a week. Recovery is key for muscle growth.
Good Luck 💪
Day 1 Upper Body
Day 2 Lower Body
Day 3 Active Rest
Day 4 Upper Body
Day 5 Lower Body
Day 6 & 7 Full Rest days
Repeat ✌️
That's my workout, and it works great for me.
I’m doing MAPS symmetry. And for the first time, I’m not getting injuries after weight training (hypermobile). Plus the full body workouts are creating gains like never before
I’ve been doing full body training for years . I do it for all the reasons you mentioned. Good video.
Your compasion for Kelly brought me to tears.
Its crazy how this video hit my feed around the time I am contemplating trying a fullbody 3 day a week strategy.
I’ve been doing three days a week for the last year and a half and I found it’s the best way to gain strength, build muscle and not over train. I just turned 59. I dropped 125 pounds in a year and a half and have a ways to go to drop the rest of the body fat, but my muscles are really developing well.
Switched to full body 3 times a week and it’s by far the best for my body. I’m actually able to get more cardio In this way because I’m not so damn drained. I’ve built muscle fairly quickly and definitely shedded some fat! Won’t go back to any other split. Thanks guys!!
I did this for my first 3 months. I'm only 6 months in right now. Personally I found that 3 day full-body has sneakily bad recovery by the end of the week. I think I needed a bit more time between workouts to fully recover. Now I run a hybrid - Lower/Upper, Full Body. You always get three days before working out a muscle again. I think hitting a body part 2x a week works better for recovery as opposed to 3x a week.
However as a beginner I can still see the point in starting off with 3x a week. You can get used to the movements, it has a lot of forgiveness, you can skip a workout without missing any body parts.
Well said. I like to work out a body part only 2x a week as well. 3x’s feels like too much if rest and recovery are valued.
2 full body workouts per week would be a effective way to train.
I tried full body three times a week. Squating, benching, deadlifting more than once, maybe twice a week. It's hard for me to recover from if I got heavy. Right now I'm trying full body once a week, working out three times a week. I know that's counter to what the "science" says, but I'm trying it out. 1 - Legs, 2 - Back & Shoulders, 3- Chest and Arms. I got it from Natural Bodybuilder - Kevin Richardson if you look him up. If doesn't work I'll go back to something similar to what you'r saying, maybe just not go heavy every time or change my exercises more.
Screw the science. Science gets lots of things wrong. Do what’s best for you. I do three times a week… Chest and tri, Back Shiukder bis, and legs sometimes push pull legs.
I’ve just started weight training in the gym. Thanks for the information!
Awesome. One of the best decision to make to live a healthy lifestyle
As a 30 year LA teacher, let me give you some insight. 30 years ago, if we had a school event, we would buy say 10 cases of coke and 10 cases of water. At the end, we would have 7 cases of water. Now that is inversed. We had kids hitting some machines for chips and a coke for breakfast. Fast-forward and that is all but gone. Some kids get Starbucks but most are priced out. They drink a lot of water and eat much less crap. Still a lot of crap but less of it. Which is really important because most of them are sedentary and get no exercise
I did bro spilts all through my 20's with some results in the beginning to just spinning my wheels for most of that decade. Did Starting Strength in my 30's and saw MASSIVE results in 5 months. Saw noticeable results within weeks actually.
I have been stalled with my training. Injuries and life got in the way. I am going to try your 3 day a week full body workout.
Since I was a kid I too always loved the strawberry shortcake "ice cream" bars.
I think those drumsticks are basically fancy frozen cool whip.
Good Humor bars are the best.
I struggle with consistency if I only do 3x a week. But I’m VERY new to this so maybe that’s it. Great episode!
The other days you can do mobility exercises so that you still get the feeling of achieving something each day
@@benmusick54 you’re right, at 44, I should absolutely be doing those and not neglecting them for “more important” exercises. 🤦🏽♀️ I appreciate your advice, I’m actually gonna start doing that. Thank you! 🙏🏽
When I went from 3 active recovery days&4 training days, strength&impulse, down to 3 days a week of training, not only did I get an extra day for Recovery which includes rotation and anti-rotation work, instead of splitting the upper from the lower I now do full body but the way I do it is the first of the three days I will be pressing dominant full body, the second being pulling dominant and the third being leg dominant I have experienced so much positive change in the way I recover and continue to build strength, as well as explosivity.
Hey Doug, ask the fellas how much they bent press and lmk! Love the show
What days do you workout and what days do you rest?
@@Itzskillz8 Wednesday Friday and Sunday do I focus on strength and the other days I focus on conditioning recovery and the transverse plane
@@LatimusChadimushow long have you been doing this? I’m 2 month in my strength training and dieting and I’m looking for better solutions than working on a certain body part through the week. I wanna try a new approach
@@Itzskillz8 well I used to do the upper lower split where I would focus on one plane of motion cycling between strength days and impulse days, so it used to be Tuesday was impulse for the Torso in the horizontal plane with Wednesday being impulse for legs in the frontal and sagittal plane which Friday being pressing strength focused in the vertical plane. Sunday being nothing but legs yet the more I got into using clubs and kettlebells, jumping rope and rope flow, shadowboxing and jogging, I really started enjoying the recovery days more and I realized that I still follow the same adaptation time frame (for some people it's 8 weeks some people with six some people it's four and with me it is 3) but the recovery aspect was tricky between the impulse days and the strength days and these three started talking about doing full body exercises and I was already doing somewhat full body but they were still upper lower focused and now it's more like Wednesday it's full body with pressing dominant, Friday being full body with a pulling dominance, and Sunday being full body with a leg focused dominance and it's honestly a lot better. I've seen more improvements and how quickly I can gain strength and how quickly I can adapt to a New Movement or go back to a movement I haven't done in a long time and how quickly I'm able to progress that, for example I have never tried holding a kettlebell upside down and I did a few sets with a 20 lb kettlebell doing pressing as well as just holding it there and within 2 weeks I was able to Bent press a 45 lb kettlebell held upside down and I do feel I have more time to fill in the gaps as well as more time to recover and I have seen many improvements. I almost doubled the amount of weight I do a pull-up with and I had about 2 months worth of adding 5 lb to my 5 x 5 before the fatigue kicked in and I had to go back to a regressed variation. If you are not concerned with strength and performance as much as you are body recomposition, I would still focus on the performance side because it will fill in all of the gas make you more useful and will keep certain muscles functioning the right way so that you don't get injuries, but if you are still trying to change the way you look I would start and finish each workout with isolation work focused on whatever you feel or think is the weakest link while spending the rest of the workout doing functional full body workouts just make sure to use bodybuilding protocols like higher reps slower movements etc for these full body workouts so that you still get the hypertrophic effect without having to split everything up like you are saying
@@Itzskillz8 I forgot to mention I've been doing these full body mashups since probably March. I may go back to the 4 day upper lower split impulse and strength split for the winter just so I can focus a little more on certain movements where right now I'm maintaining+improving+learning new skills add focusing a lot on my face of strength so then when I go back to the more technical things like a log clean and press as well as a log clean and jerk, I will be much much stronger and conditioned
Silver Era body builders and specifically legend Vince Gironda kept it simple with focus on form and intensity. The beautiful aesthetic physiques that were sculpted in tandem with food sense and nutritional awareness remain relateable
Awesome info ❤😊 You guys are great 👏🙌👍
Finishing 3rd week of phase 3 of muscle mommy… listening to you guys & trusting the process & I am finally getting results! Thank you for the amazing information & work out programs!
Perfect, MAPS Anabolic 2-3 times a week.❤🎉
I do full body workout every other day. Do 3 cardio days the other days. 1 day zone 2, 1 day Hiit and 1 day ramp style cardio. Take one day off maybe go for a walk. Rinse and repeat. I am lucky i have the time and a great wife who understands my need to work out and the time it takes out of my day.
I was on 3x full body with caridio 3x on rest days, was great progress, then took advice and went volume bro split, ended up being coached into overworking lost gains and body was constantly sore. After a year of that advice, I switched back and the balance/progress is more in two months than a year of over lifting. Should have listened to my body.
1:04:47 oh mannnn Sal just nailed how to close a sale 🔥🔥 keep it up, boys! 💪🏻
I’m finding that 3 Full body days is my sweet spot ❤🎉! Thanks for unpacking this concept 😊
This is good news, love your content been watching for a while now. My gym set me up with a 3day work the whole body program. I thought it was missing some extra exercises so i asked a PT who actually said it was a pretty good program for me to start out and get consistency with.
This video arrived just on time for me. I am à new beginner (since march 2024) and as I don’t see big results yet, I was considering of doing split workouts to see if I would get better results.
I am à little bit discouraged because I eat more and I gained weight (not just mussels) but I am definetly firmer (this is the good part of it). So I will trust you and continue to be consistent on doing three full body workout a week and be patient with the results. 🙏✌️
85 percent of the results can be achieved just by doing the fundamental exercises and compound movements. Anyone should go with the basics and at least go with that for 6 to 12 months . Today internet is overloaded with lots of information so people are so quick to change their exercises expecting quick results. My advice for anyone is to go with the basics , start slow and progress and then go as much as you can until you no longer see any changes. Then change or go for variety and that's the point the exercise must be changed.
This segment is outstanding. This one hit so many spots for me!!! 🔥
When I first started PPL vs Bro split I noticed I was still chasing the pump. With Bro, that’s a definite but with PPL you won’t do enough sets to get that same pump.
First PPL workout was like 2.5 hours lol. I was gassed. After, I cut a set, so instead of doing 5, I did 4.
Thank you all for all the information and support!
I’m starting my journey and have gotten more info from you all than any other source throughout my life. Much appreciated!
Neither of those are full body though…both split routines
@@DylanDocker that is correct
Thanks for the excellent video! I just sent this link to my teenager who is trying to figure out how to plan their workouts, but still have a life and do other active hobbies aside from strength training.
I love the way you simplified this! Very appreciated!
Awesome show! Going to rewatch. As an old overweight newbie great info, thank you!
I love full body workout but right now i am doing upper lower body 6 days a week! Feels so good . And works perfectly with my schedule since i dont hv to stay in the gym for so long .
Regarding probiotics, fermenting foods are cheap and easy! Mill kefir, homemade yogurts, fermented veggies (which are delicious!), and drinks i.e. kombucha and eater kefir are excellent! Great for gut and helps with digestion and a host of other benefits!
I've been taking NAC, which is a precursor to producing glutathione. The FDA wanted to regulate NAC during covid because it was effective in preventing it. Also Quercetin, Vitamin D and Vitamin K.
I do push/pull/legs, cycle through that 2x per week. 2 sets to failure each workout. All bodyweight work. Seems to be working well.
Wow, I can relate you your first caller. I’m used to heavy sets of low reps.. I started muscle mommy and the high reps and low volume scared me. Time to trust the process and get back into it 🙏🏻
For me, I feel like it’s the five day workweek mindset.. Like I should do weights every work day, and then rest on the weekend.I am a petite 50 something ex runner who is really trying hard to build muscle and get stronger. I have learned so much from your content and have started to eat in a calorie surplus to help build muscle. I am finding five days a week is just making me very tired and so I am super interested in learning more about how to train full body three times a week. This could help with recovery for me as a peri menopausal woman who wants to get seriously bigger. Thanks for the show.
I'd love to read the paper on trigger sessions. Sounds very interesting and extremely encouraging. Thanks for the book recommendation/shout out too!
A whole orchestra versus a few instruments…love that analogy Justin
I needed a break from working out. Today I’m heading back to the gym!
Doing an Operator Fullbody Split which works wonders. For anybodys wondering:
Monday: Operator (Fullbody with 75% of your one rep max on a Push + Pull + Leg Movement with 3-5 sets) so for example 3 sets of pushups, 3 sets of pull, 3 sets of legs.
Tuesday: HIC (Conditioning Program) like Metcons, Burpees on time, KB Swings, Sprints. I often do like 20 minutes of burpees as many reps as possible and wanna beat myself in terms of more reps.
Wednesday: Operator 75%
Thursday: HIC
Friday: Operator
Saturday + Sunday: Active rest (walking, gardening, biking, skateboarding)
after 3 Fullbody workouts you do 80% of load and 3 fullbodys after that you do 85% after that you rest for some days, retest your reps/strenght and start with new numbers OR new exercises.
For individuals that have less time: There is a new UA-cam Short from Mind Pump Show called "Greasing the groove" If you like me work from home and go to the toilet from time to time I always make sure to do one set of push / pull & legs after that, which translates to 5 sets of 5-10 reps per push pull and legs. Takes like 20 minutes in total but If you do It in a time window of several hours, its really not that exhausting.
For Conditioning you could also just walk for 30-60 minutes in nature instead of the metcons. The most important thing is: Listen to your body.
Been doing Push/Pull/Legs for a while and I will try to switch full body soon. Thank you for your message and the work you are doing
Push/Pull/Legs always made no sense to me. Push/Pull makes sense (leg pushes on push day such as squats leg presses or leg extensions on push day, leg pulls such as deadlifts or leg curls on pull day).
I try to do one push, one pull, and one leg, either squat or a hinge movement every workout. 3 times a week. In the between days, I do an ab workout and some kind of carry, like farmers or overhead carry.
That was the funniest moment on this show. Was that the time you guys were hanging out? 😂
3 full body a eeek got me in the door but I struggled to stay consistent. Doing MAPS 15 is advanced is the first time I've stayed consistent year round- and now I do like 30-35 minutes 3-5 days a week pretty consistently. It's not perfect but an imperfect plan done consistently will beat the perfect but inconsistent plan
crazy how 3 minutes a day of trigger session reduced all cause mortality like that. they feel really good so I guess that makes sense
17:30 I was really looking forward to using seed probiotic. And when I tried it out I had a full body responds where I was in hives and itching for about 4 days and it never resolved on its own until I stopped taking the probiotic. I'm glad it's helped so many people but I am not one of those 😢
I’ve been doing split workouts three days a week. You have me curious with the full body workout. Three days a week. So I’m gonna switch to that and see if I notice a difference. I can see how it may be more efficient for strength building.
This is what I do. On "rest" days, I do the same exercises but a lighter load throughout the day (trigger sessions).
Informative and funny af at the same time 😂
it’s awesome to have you guys and this amazing podcast and all that for free is such a blast all this knowledge help me with my fat loss journey and i lost more than 50 lb over the last 2 years and now I am 39 years old feeling healthier than my early thirties thanks to you
The only problem i have is when I am training abs or any core exercise in general is the cramps i have you can see the muscle actually popping up and it heart like a heart attack any thoughts!!
Thanks
Maps Anabolic 3 times a week would be perfect. Great video as always guys. Thank you.
“No no no a tax is forced” 💪🏻 thank you 🙏 I am in favor, though of the free market incentivizing nutrition/healthy weight (I.e. airlines, health insurance discounts). Morbid obesity is a choice, not a genetic disorder and therefore should never be a “protected class”. Blood pressure, A1C, and waist circumference should factor in determining said incentives (and NO, BMI and Cholesterol shouldn’t be included because BMI is less informative than waist circumference and high Cholesterol is becoming less of an indicator of morbidity - some recent studies have shown earlier morbidity in people with low cholesterol).
The nutrition standards for California schools were implemented in 2007. They removed soda machines and junk food sold at schools during the school day. Their guidelines for a la carte items were as follows:
Thank you mindpump!
I enjoy just being able to go to the gym and knock out a full body workout. The gym I go to is relatively small, so I'm never sure what equipment will be open, so it's ready enough to adjust exercises. Also, between work and kids activities, I'm not always able to keep a fully regimented gym schedule, so full body workouts everytime means I don't have to try to figure out which group of muscles or exercises I'm supposed to be doing.
We are going backwards when it comes to health care, a sick person is more profitable than a healthy person unfortunately.
I agree with y guy's we should promote a healthy lifestyle in America for sure.
Love your podcasts you guys are Amazing ❤❤❤
The issue with full body multiple times per week is full body fatigue...
Imo the best way to mitigate is to do a split routine part of the year and full body part of the year.
In between take some time off to fully recover (a few weeks)
This is to ensure you are lifting with enough intensity to stimulate hypertrophy.
Just lifting weights does very little, lifting with the correct intensity to failure or close to it is where the gains come from.
Always no matter what, develop a method that allows you to achieve near failure for most of your sets.
Are you telling me it’s not ok to have cake for breakfast?
Thanks for ruining my day 😂😂
Great information. I am on a glp-1 medication for which a strength and muscle building program is essential.
Awesome show guys
10:54 body part split / full body (compound movements)
Ok I have a question - Should I then be hitting different exercises in the full body split? I.e. Day 1: Front delts, squats, Incline etc.. and Day 2: Side delts, Bulgarian, Flat and so forth.
Would appreciate advice for those who currently do full body and how they divide different exercises!
Create workout a
And workout b
This is discussion that isn’t talked about enough. Awesome stuff guys
I honestly realize this but doing more so for convenience as well. You don’t have to work out six days a week and do workout splits.
Can someone that does 3-4 full body workouts - give me an example of what the sets and workouts for each body part ?
I usually do them old school and do a push , pull , legs 3x week
I prefer full body over split due to days I can workout/work schedule
Such good information! Any good workout suggestions for my husband and 14yo who will be starting in the gym next month? My son will finally be old enough to use their selectorized machines at the gym, and they will be going 2-3 days per week. This will be a new thing for both of them.
Can we change our compound lifts and not use the same exercise. Like if we shoulder press barbell one day can you change to a dumbbell press the next or do we have to stick to the squat bench press shoulder press dead lift. If so how long do we do this routine for before we can change to a different compound exercise movement. And what sort of warm up how many set before you go for your 3 set one exercise. Thanks
I am 51, 2 kids (both under 2), and I aim to gym 4 times a week but life gets in the way, so I maybe do 2 or 3 at the most. Full body workouts are the way to go but they are hard.
Love this channel so much! Amazing info
Great info. Thanks! 👍
In the Uk they moved the sweets and snacks away from the checkout areas and into aisles where people had to physically go and get them rather than impulse buy them. Also alcohol and cigarettes are mostly behind counters and customers have to ask for them (in smaller stores).
Winner winner chicken dinner.. Love you guys
Sound advice when i started i went hard 6 sometimes 7 days a week. When i started doing 3 days a week and having more rest time i now feel like im making progress.
I have struggled with my weight all my life. T2 diabetic on Mounjaro and have lost about 25lbs from walking & low carb and ordered your Starter program. On Phase 1 Day 4 today. I take in around 1700 -1900 cals and aim for 160 protein. I'm 233lbs and still have 50+ to lose. Hoping I'm doing it right. Feedback is appreciated. Thanks
Went from 5 days to 3 and saw gains in strength! Do more cardio outside of the gym the other days. Would've been over training.
Ive started just doing the phase 1 from Maps Anabolic 2-3 times a week for time. Hopefully that will give me gains at 54
True, that's exactly how I train my teenage daughter who's just started gym
Is it a good routine to do 5x5 Monday Wednesday Friday and isolation work Tuesday Thursday?
hell yeah brudda, we in it to win it
Full body for me with one arm day. I also do ten sets of barbell squats of a Sunday.
Since I've been working out the last 4 years I do full body, because that's the only way I'd be able to work out due to my work schedule
How do you progress after you reach a weight that is heavy enough. Once you start adding some sets to that one excersise per body part you’re eventually going to need more stimulation and more sets hence you will have to progress to a bro split or you’ll be in the gym all day with a full body workout with extra sets per body part
I’ve been calling them exercise snacks for over 30 years