Systemic Fatigue was exactly what I was suffering without knowing what was going on. There was this period of the week (usually thursday or friday) where I would feel exhausted from all the work out on the previous days, and I felt like there was something wrong with my health. Thanks for the explanation in this video, now it all makes sense.
I had the same thing. I used to workout hard about 2 hours per day 5-6 days per week and walk 15-30km at work everyday. I did damage to my shoulders as well. It was good though. I didn't build huge muscles but toned up and became very fit. Surgery in 6 days and then no activity for 6-8 weeks. Omg
Dr.Andy Galpin was on The Huberman lab podcast with an episode dealing with recovery. I'm 66 and workout daily although I don't lift everyday. I do cardio only a few days a week.
@@FlowHighPerformance1 I'm 60 and require longer rest periods between sets and lifts AND longer recovery times vs the past. It's just the way it is. What's good is I no longer commute to work 5 days/week and have more time on my hands. The longer sessions are not an issue.
Your channel is excellent. Such a good summation of the current research. Something that's rarely discussed with regards overreaching/systemic fatigue is the impact of a physical job on the training capacity. A surprisingly large number of people do jobs that will significantly stress their body before training is layered on top. I really struggle to juggle these two priorities.
I do full body 3 times a week while super setting everything to save time: Biceps/triceps Legs (some kind of squats) Row/fly or chest press Pull up/farmers carry Abs
why not do 3 a week total. 1chest abs triceps, 2back shoulders biceps, 3legs abs and done so in one week you get 3 full body. and rest works the best w clean diet.
Because hitting the muscles groups with more frequency (2 for splits or 3 for full body) is more effective than a bro split of hitting them only once a week.
Dude how do you have such low views (relatively)? This channel is gold. Superb quality! Learning stuff I should have known 10 years ago... So glad people like you exist and make content like this.
This makes me think of something like…doing 3 sets of a less stressful exercise like lateral raises or hip thrusts 7 days a week. Just stimulate without draining the body or straining things. I’ve tried such before but just get bored doing the same thing every single day and have had issues with wanting to do too much more in individual sessions than just the 3 sets.
Just found your channel and the way of informing and explaining is just of the hook for me, it just clicks, I'm binging right now haha, you got another fan
I have gotten away from the old x times per week. For example, I am kind of prioritizing legs as they have no chronic injuries and are a relative weak point. I train them in the first session that comes up in which they are not still sore from last session. Might be 3 days, might be 5, depending on how hard the last session was. The other areas are worked in a similar way
This approach is something I started a long time ago. I no longer look at the calendar week as a constraint. I just consider how many days between training a specific muscle. For example, one could train upper/lower every other day which would result in 4 sessions one week and 3 the next. But it balances to hitting each muscle exactly every 4th day.
Thanks for the breakdown. As a 17 year old kid I was in a kids academy. Or as most kids refer to it as bootcamp. And I had success with training twice a day which was their program. I never understood it, as I am 38 and lifted on and off never quite seeing the same results. None the less I am back at it and am glad to hear this as it makes sense as to what I am doing now. Seems I am pushing systematic problems as I am doing to much. Which before this video I reflected back on my days at this academy. So I may start off something fresh and or maybe things up. Thanks!
So we would hit the same muscles everyday and I over do it I guess because I think to keep up with the hypertrophy I was receiving then I viewed it as everyday in push-ups and squats just mainly calisthenics, the confusing thing is I don't know why bodybuilders advertise heavy lifting when in the academy it was all about stressing the muscle. Through push-ups and variations of incorporating movement in that range. Like hold down counts up counts. This gs I couldn't stand but was forced to otherwise consequences would issue. Anyways. Thanks for the Info bro!
Sorry on the adding on thread. But also why I'm so crabby all the time. Irritated, it's really hard being around people, working with people if your always crabby cause of your fatigue/irritability
I love EMOM sets, very easy to progressively overload and track progress. My 3 days per week full-body routine is: Pull-ups, 1 set EMOM for 10 sets. Bench press, 1 set EMOM for 10 sets. Leg press, 1 set EMOM for 10 sets. Farmers walks, 3 sets. Only 4 exercises, but hits every muscle in the body, all exercises I enjoy, and plenty of crossover into daily function. It's pretty high volume of sets, but it works for me, and the workouts are quite short because of the EMOM. I go running on days I don't go to the gym. I feel like I can do this routine forever, I love it.
This is very similar to the routine I was creating myself. Always felt EMOM is really overlooked. May I ask how exactly you plan to progressively overload this?
@@lululx3760 Add reps or weight. If you complete 10 sets of 4 reps EMOM bench press, work towards 10 sets of 5 reps with the same weight. You can add just 1 rep per session if that's where you're at. Then once you get 10 sets of 5, work up to 10 sets of 6, then sets of 7, then sets of 8. That's a lot of progressive overload, and you haven't even added weight yet. Then you could add weight and drop the reps down to 4 again, slowly build up to 10 sets of 8 with the new weight. This is how I do it. Beginners would make progress very quickly, so adding 1 rep per session would be too slow, but if you've been lifting for a while, 1 extra rep per session is a good goal, even if you don't always make it.
@@steelphantom9105 I'd say it's as good as any routine for size, and possibly better than others for strength, as the EMOM builds a lot of muscle endurance. After my first 8 weeks of this routine, I tried heavy bench again to see where I was at with strength, and beat my previous PR easily. I was shocked. After not lifting heavy for 2 months, I was able to lift heavier than I ever could. For size, I think most routines are going to be comparable, as long as you're consistent and train with intensity. And I've actually updated my routine now. I was doing this every Mon-Wed-Fri, but started to notice I was always stronger on the Monday's, so I think the volume started to get a bit much to continually make progress with only 1 day break. So I now do this routine 1 day, take a day off, then do another routine that is basically a shoulder and leg day. Take a day off, then do this EMOM routine again. I'm 41-years-old. No TRT, lifetime natural. And my physique is still improving.
Always doing for myself and clients only full body workouts on movement patterns ! If men or women wants more emphasis on chest or glutes , adding one more exercise. I think full body is more fun and not making tired of lifting weights. Personally I, workout 4-5 times a week, so adding one day of interval training of movements patterns in a circuit and one power day in a week. I Feel great training all physical capabilities.
The recovery time has never made sense to me when working full body would require one to train 3 times a week. How can one train full body 3 times a week if 48 hours is needed for full recovery?
@@FlowHighPerformance1 Another question to add to this, all my 3 sessions include 9 exercises - 1 exercise per muscle group, and all sets per session add up to 10 sets per muscle group per week to keep at least a moderate volume for growth. Downside is that it takes me 2 hours and a bit more sometimes to complete, is this normal? Or am I making sessions too long?
Basically you can train as much as you want if you can afford the recovery. If you sleep enough and eat the right food in right measures you will gain muscle mass. I personally do 5 exercises 5 sets each 2x times a week for a big muscle group and 3 exercises 4 sets 2xtimes a week for a small one. P.S. I have 6 years of experience in bodybuilding and have done some competition. Keep in my mind that if this works on me doesn't mean that it will be okay for you. Best advice I can give you is get known to your body and how it responds to different foods and training splits. Good luck guys! :)
I prefer to train one muscle group per day, working out 5x a week. Back + Shoulder + Abdomen, Quadriceps + Calf, Chest + Shoulder + Abdomen, Back Thigh + Calf, Full arm.
Great videos Sir. Good to see a hard line research based approach amongst all of the UA-cam woowoo. As others have mentioned, I'm interested in learning about age related training. I'm a fairly new lifter (1 year), 58, slim upper body, fairly poor responder.
Your videos are brilliant. I am 57. I lift based on everything you’ve said here. I do 1 body part in a session, 10 sets anywhere from 6-30 reps. Depending on the body part , I do a morning session and an evening session of a different body part because after 10 sets for say, biceps I’m physically done. I only take a day off when my body tells me it needs more rest, or l have an appointment, lol. Age is definitely a factor. Consistency is key.
im a traditional body builder. full body weight session to me is really just able to do body maintenance. it's hard to breakthrough. good for typical working adult whom does not want to push too hard. For me training a specific muscle group per session is the best.
Hey! I love your videos and always refer to them when I have a doubt. Could you please do a video on overreaching/overtraining please? I've been training lowe body 3x/week and haven't seen progress in a long while, which is really unmotivating, specially since I'm trying to bulk up. Do you have any tips for this? I'm thinking about reducing volume in each session, but Idk how many sets per muscle group would be too much, since I've been training for a while... Thanks a lot!
It is hard to determine if you are truly stalled, or if your rate of progress is just slow. You could try to train legs 2x / week and see how you respond. Will definitely consider making a video on overreaching/overtraining 👍
@@irfuel Hi! I've recently taken a month off because of holidays and ended up losing weight and a ton of strength which I'm still trying to get back. I was planning on starting doing 2x a week lower body instead of 3x, but then figured it would be best to cut down the number of sets and excercises instead of the frequency. Do you think this could help me?
I started 10 months ago and been going to gym every other day. I run a mile in 5.6mph, do bench press 8 reps/ 8 sets, do pec fly 8 reps/ 8 sets, do abdominal crunch 10 reps/ 8 sets, do barbell curl 8 reps/ 8 sets, do tricep extension 10 reps/ 8 sets, and do incline press or lat pull down 8 reps/ 5 sets. This takes me about 2 hours total. I've seen good amount of gain but I don't know if I should go with different approaches to maximize muscle growth.
I think the most important variable is intensity. You can get away with each body part twice a week providing the intensity is great enough, anyone training 2x per day or 6 days a week is not giving their body enough time to grow and they can’t be meeting intensity to stimulate growth. Remember you grow while resting.
I'm 60 yo, I do full body workout followed by 5×5 heavy(for me anyway) compounds day (squat, deadlift, bench press, pull ups, military press), so 2 workouts a week, sometimes 3 if I feel recovered enough, don't know if that's typical for a 60 year old man but I feel at my age it's probably best to listen to your body, after all I'm not prepping for a competition or anything
Find me someone who has trained every single day with intensity and volumes for years vs anybody else. What is the difference. ? . If you can manage that you will be a beast.
What I did before the shutdown was to train 3 times a week, I'd walk for 30 minutes then i'd be warmed up, I go over to a Squat Rack, set up for back squats, 1 set would be 135 10, set 2 would be 155, set 3 205, set 4 225, I'd do 5x5 right there, 3 warm ups and then stayed at 225 without a belt ( I hated wearing belts) and deep squats sometimes I'd hold the squat for 5 to 10 seconds with the weights, then back up. Then go after either bent over rows, then high pulls to push military press. 3 sets of eight on those and that would be it. When the shut down hit, I could go through all that with in 45 minutes to an hour. Just depended on what type of music i was listening too at that time. :) I drink a lot of water only and maybe some milk every other day and still could eat anything i wanted too, I am over the hill, hopefully ill get back to those days, plus it only took me three months to get up to my original workout weights i workout in HS. lol So I'd say that's pretty good for me. The only thing i'd do different was to switch on and off on Back Squats and Dead Lifts Mondays squats, Wednesday Dead lifts and Friday Back Squats. Never taken steroids, drugs, stopped drinking after 21. If i was to start working out again, i'd start doing the same thing but i always wanted to lift heavier weights, so i'd choose to do 3x5 after the warm ups plus challenge myself every 3 months 5/3/1 reps. Don't think about the weight its all in your head. Yell, scream, push! Have fun. for the guys that are older like me if i was to start weights i think i would involve some yoga stretches and holds, normal push ups, pull ups, bodyweight squats, then after a month, slowly try the weights. Walk everyday get that morning or evening walking done at least 30 minutes. If you want to lose more bodyweight try a morning walk and evening walk. Enjoy life.
I have some doubts about the validity of the 2-a-day study. You mentioned that all sets were taken to failure, but according to the routines in the video the participants performed 16!!! 🤯sets of leg curls to failure in one session just to give an example. That is insane especially it we consider that all exercises were performed with about as much volume. I tried to find to full text without succes so it is not clear to me who made the mistake. Would you please check?
I can confirm the study did implement 16 sets! crazy I know! While the authors claimed that all sets were taken to failure, it is hard to know exactly how hard they were training from a real-world point of view 👍
Ive been athletic all my life. Ive weight trainef off and on since high school. Now, I'm retired and I find three times a week is perfect for me. At 68 , my body does best with acday of rest between workouts. However, I push hard, perform all exercises with good form and to failure. The young men i see at the gym do a set and text about it. I don't see muscle overload very often. Ive had to run some of them off of machines I'm waiting to use. Talk and text is all they want to do.
Hi, I train hybrid calisthenics (1 session) and weightlifting (4 sessions), I am trying to keep my weekly sets per muscle group around 20, but I am not cosindering the calisthenics session as I do mainly skills. Do you think it is correct or I should somehow also consider that? thx
I think I hit my systemic limit. I should, for example, be able to do 4 sets of 15kg on the chest press at 15 reps but im only managing 2-3 sets at 6-8 reps. Either im training on that machine and the cable fly too muich and i've taxed out that muscle group or i'm not allowing sufficient rest time between sets or i've gone into bad form causing performance issues. I will be talking to the PT tomorrow to add more different muscle sets so i can varry the routine more and hopefully get back on track.
I've been doing - Chest/Triceps - Back/Biceps - Legs Rest - Shoulders/Tricep - Back/Biceps - Legs Rest and Repeat from the beginning. I've been doing this for a year now. Been doing me justice.
If you don't mind my asking, genetically what muscle group do you feel most gifted in? And what muscle group do you feel responds best to your weight training?
I was a skinny to athletic morph.I used to train in the morning 5 to 6 days in a week, with 5 to 6x20 reps with incline weight. Afternoon Used to train for marathons and did mountainbiking aswell. Weighted 76 kg..when i quited marathon running i still did the same workout schedule...i became a 93 Kg beast. Natural btw.By science it can't, how do you explain this sir?
I was in a sauna with a bodybuilder and I asked him how to get a ripped body and he just said do a bit of everything. I took that to heart and literally use every piece of cardio machines and all the weight machines I am in the gym 4 hours per day
my gym training is not extreme. yes i fatigue the muscle and do quite a few exercises but i feel i can recover quickly enough to train again the next day or a day after. i dont want to overthink it.
It doesn't make sense to assign a time-frame to a body fat. This depends on many different variables - most importantly, what body fat you start the diet at 🤔
I am interested in how much or little one should do strength training if one has a mentally stressful life? Full body 2x per week ideal? Never go to failure?... Also I notice with myself that whenever I train 4 days per week (upper lower split) I tend to get higher frequency of colds. Probably too much for my immune system? Too long or intense sessions? Doesnt experience this with 2-3 days per week. Also any thoughts on optimal training load per week for optimal wellness in daily life? Optimal for muscle growth doesnt necessary means optimal for health or wellbeing. Just barely recover from session to session. And any data on training frequency/load on testosteron levels?
haven't looked into this method in enough detail. But in general, high-frequency training generally has favourable effects on muscle growth - probably because you can accumulate lots of volume that way 👍
Just a thought, I trained stronglifts 5x5. A full body workout trained every other day. My thinking is that in this program you always start with a squat. This mean you are always the strongest when you train legs and I got a lot of progress there and not as much in the upper body. What If you still do full body. But do a "push full body" one day and start with all the push exercises. And then a "pull full body" and so on. This should balance your progress better than have the same order every time?
Would like some input from someone smarter than me. My workout program is Mon and Tuesdays and Thursdays and Fridays I lift progressively w 2-3 minutes rest between my 3 sets of 30 reps because I don’t have a lot of weights to select from. I also interval walk/jog 4.4 miles M-F with weekends off for both lifting and running… I do walk everyday on rest days. Is there a smarter way? Tyvm
Hi :) the part about 10 sets/session is slightly confusing to me. So one should always train a muscle group with 10 sets/session? If I do a full body workout 3x/week, training each muscle group for 10 sets/session seems like a lot. Or do you mean that if I do less than 10 sets/session, I should split these over several sessions? Also I've read many times that 10-12 sets/muscle group/week is optimal for muscle hypertrophy. I am a bit lost, can anyone help? :D
This simply meant that if you are training a muscle with more than 10 sets in a single session, you are probably going to benefit from distributing the volume across more sessions / week. For volume, around 10-20 sets / muscle group / week is a good starting range 👍
Ill speak with you when you have your own house, a wife and a full time job. And yes, I have a homegym. Im 35, i dont feel like training everyday. 3 full bodys and 2 cardio days is enough.
I have 72h recovery window between each training session (training A, B fbw) which gives 2.3 sessions/ week. Is that enought for hypertrophy if I have enought volume per week per each muscle group?
Your videos are super informative thanks for them! However, now I do wonder what I should take from this for myself. My goal is to lose weight and retain muscle, I have started playing Table Tennis again after 10 years, since 5 months and I also started to the gym again for month since many years. Currently, I feel like I have time for 2 Table Tennis Sessions and 2 Gym Sessions doing 3 sets per exercise per week. I dont have more time for more sessions, and I dont think my body can handle much more as well. However, this video make it seem like 2 Gym Sessions is not doing anything for me then? Should I be aiming to do 5 sets per exercise then, to at least reach the 10 sets per muscle per week, or should I just skip the gym :P
Definitely keep training. You will still be able to make improvements training 2x / week. If you have the time & energy, I would recommend trying to do 4-5 sets / exercise 👍
I train at home, been doing it for 34 days, i get ingjured semi weekly, i do about 6 per weak, training as follows: -Chest, Tricep, Abs for day one -Shoulders, Biceps, Wrist and forarms for day two And i redo it for day 3 and 4 and taka a rest on day 5.. I'm noticing some gains but it's a month not much, do you have any advice to stop injuries? ( I'm 17 and skinny asf)
Invest in personal trainer and physical therapy, you will lose more gains and money doing things on your own without enough knowledge and get injured and without eating right etc…, I never had a personal trainer and I regret that, it was so hard to train a month straight without somewhere feeling wrong and having to figure it out watching loads of UA-cam videos. You are probably experiencing tendinitis though, check that out, that’s something that would happen even if you did the movements correctly, it’s about the amount of weight your tendons can tolerate.
@@kwiwj17731 I actually learned the importance of warming up the hard way, but i started doing so after the first injury, the second in the same area which is the abs rn.. i don't think it is tendinitis because it doesn't happen in the abs area?.. I'm not in the state where i can invest in a personal trainer since i'm 17 and i really can't afford nor do i want to put the burden of me lifting on my family.. Even if injuries continue i will keep on working out because it is more about learning to be dicipline than getting the perfect body.. I really appreciate your advice, really, thanks :)
Usually we talk about some muscles as if it was one, for example the back muscles, so if we trained in total 20 sets per week for all back muscles, some parts are still not getting 20 sets as they are not really involved with all exercises, any thought about this? Thanks
My work out is full body mostly 3 times per week Monday > Wednesday > Friday. By Friday I'm starting to feel fatigued so it's why i rest over the weekend. 2 sets of 8 reps with 2 min rest in between with weights that you can complete and get close to failure. I don't remember the names of which exercise(only being doing it 6 weeks) is what but it's a total of 10 different exercises in one session hitting as much as the body i can with adjustable dumbbell's. People have noticed that I've gained a decent amount muscle, so i must be doing something right.
Systemic Fatigue was exactly what I was suffering without knowing what was going on. There was this period of the week (usually thursday or friday) where I would feel exhausted from all the work out on the previous days, and I felt like there was something wrong with my health. Thanks for the explanation in this video, now it all makes sense.
glad you were able to help yourself out 👍
I had the same thing. I used to workout hard about 2 hours per day 5-6 days per week and walk 15-30km at work everyday. I did damage to my shoulders as well. It was good though. I didn't build huge muscles but toned up and became very fit. Surgery in 6 days and then no activity for 6-8 weeks. Omg
@@herbertvonsauerkrautunterh2513 it was good yet you damaged your body?
As a 62 year old who loves to train, I would love to hear about how age affects recovery. I know it affects mine.
will definitely consider this for a future video. Do you find that you require longer recovery times than previously?
I am 65 and I can't life what I was lifting 3 years ago. I lift every other day I mean some lift I can do more but that's not the rule for me
Dr.Andy Galpin was on The Huberman lab podcast with an episode dealing with recovery. I'm 66 and workout daily although I don't lift everyday. I do cardio only a few days a week.
@@FlowHighPerformance1 I'm 60 and require longer rest periods between sets and lifts AND longer recovery times vs the past. It's just the way it is. What's good is I no longer commute to work 5 days/week and have more time on my hands. The longer sessions are not an issue.
@@FlowHighPerformance1 oh yes. Sometimes I can't tell if I'm ready to train some muscle groups after a full week.
By far the best informative video regarding workout splits and distribution of volume, intensity, and frequency. Great job man!
cheers, glad to hear it 👍
Can you summarize it?
Your channel is excellent. Such a good summation of the current research. Something that's rarely discussed with regards overreaching/systemic fatigue is the impact of a physical job on the training capacity. A surprisingly large number of people do jobs that will significantly stress their body before training is layered on top. I really struggle to juggle these two priorities.
Physical work is definitely a important factor worth considering 👍
I do full body 3 times a week while super setting everything to save time:
Biceps/triceps
Legs (some kind of squats)
Row/fly or chest press
Pull up/farmers carry
Abs
nice. Supersets can be a HUGE time saver 💪
why not do 3 a week total. 1chest abs triceps, 2back shoulders biceps, 3legs abs and done so in one week you get 3 full body. and rest works the best w clean diet.
Because hitting the muscles groups with more frequency (2 for splits or 3 for full body) is more effective than a bro split of hitting them only once a week.
Just about to head to the gym my guy. Thanks!
No problem, enjoy 💪
Dude how do you have such low views (relatively)? This channel is gold. Superb quality! Learning stuff I should have known 10 years ago... So glad people like you exist and make content like this.
glad to hear it 👍
Hey congratulations with breaking the 100k subscriber milestone! Good on ya!
cheers 👍
just started going to gym 3 days ago ur channel helps a lot,thanks man
Glad to hear it 👍
This makes me think of something like…doing 3 sets of a less stressful exercise like lateral raises or hip thrusts 7 days a week. Just stimulate without draining the body or straining things. I’ve tried such before but just get bored doing the same thing every single day and have had issues with wanting to do too much more in individual sessions than just the 3 sets.
I think that is definitely a viable option. You might be able to implement low-stress movements and simply do 4-5 sets - as opposed to only 3 sets? 🤷
3 sets across 7 days is 21 sets per week, isn’t it? That’s super high frequency 👀
@@irfuel I mean like, in comparison to something like a squat or deadlift, less neurologically taxing and not as harsh on the body
This channel deserves a lot more attention.
Just found your channel and the way of informing and explaining is just of the hook for me, it just clicks, I'm binging right now haha, you got another fan
Glad your enjoy this video style 👍
Very good video! Especially for the intermediate lifters and those who seek to increase their knowledge.
Cheers, glad to hear it 👍
I have gotten away from the old x times per week. For example, I am kind of prioritizing legs as they have no chronic injuries and are a relative weak point. I train them in the first session that comes up in which they are not still sore from last session. Might be 3 days, might be 5, depending on how hard the last session was. The other areas are worked in a similar way
very interesting approach, thanks for sharing 👍
This approach is something I started a long time ago. I no longer look at the calendar week as a constraint. I just consider how many days between training a specific muscle. For example, one could train upper/lower every other day which would result in 4 sessions one week and 3 the next. But it balances to hitting each muscle exactly every 4th day.
Thanks man for another awesome vid. I do follow the PPL training method, 6x a week.
Nice, PPL is a solid split 👍
Have you tried 3x a week?
Thanks for the breakdown. As a 17 year old kid I was in a kids academy. Or as most kids refer to it as bootcamp. And I had success with training twice a day which was their program. I never understood it, as I am 38 and lifted on and off never quite seeing the same results. None the less I am back at it and am glad to hear this as it makes sense as to what I am doing now. Seems I am pushing systematic problems as I am doing to much. Which before this video I reflected back on my days at this academy. So I may start off something fresh and or maybe things up. Thanks!
So we would hit the same muscles everyday and I over do it I guess because I think to keep up with the hypertrophy I was receiving then I viewed it as everyday in push-ups and squats just mainly calisthenics, the confusing thing is I don't know why bodybuilders advertise heavy lifting when in the academy it was all about stressing the muscle. Through push-ups and variations of incorporating movement in that range. Like hold down counts up counts. This gs I couldn't stand but was forced to otherwise consequences would issue. Anyways. Thanks for the Info bro!
Sorry on the adding on thread. But also why I'm so crabby all the time. Irritated, it's really hard being around people, working with people if your always crabby cause of your fatigue/irritability
Well not all time lol but there is some days
Thanks for sharing. Yes, your experience seems to reflect what we generally see with 2x daily training 👍
Push - Pull - Legs - Full Body is my favourite.
every day
I love EMOM sets, very easy to progressively overload and track progress. My 3 days per week full-body routine is:
Pull-ups, 1 set EMOM for 10 sets.
Bench press, 1 set EMOM for 10 sets.
Leg press, 1 set EMOM for 10 sets.
Farmers walks, 3 sets.
Only 4 exercises, but hits every muscle in the body, all exercises I enjoy, and plenty of crossover into daily function. It's pretty high volume of sets, but it works for me, and the workouts are quite short because of the EMOM.
I go running on days I don't go to the gym.
I feel like I can do this routine forever, I love it.
Very interesting way to prescribe rest periods. Will have to give EMOM's a trial at some point 👍
This is very similar to the routine I was creating myself. Always felt EMOM is really overlooked. May I ask how exactly you plan to progressively overload this?
@@lululx3760 Add reps or weight. If you complete 10 sets of 4 reps EMOM bench press, work towards 10 sets of 5 reps with the same weight. You can add just 1 rep per session if that's where you're at. Then once you get 10 sets of 5, work up to 10 sets of 6, then sets of 7, then sets of 8.
That's a lot of progressive overload, and you haven't even added weight yet.
Then you could add weight and drop the reps down to 4 again, slowly build up to 10 sets of 8 with the new weight.
This is how I do it.
Beginners would make progress very quickly, so adding 1 rep per session would be too slow, but if you've been lifting for a while, 1 extra rep per session is a good goal, even if you don't always make it.
Is this type of training good for size and strength? Also may I ask what is your age?
@@steelphantom9105 I'd say it's as good as any routine for size, and possibly better than others for strength, as the EMOM builds a lot of muscle endurance. After my first 8 weeks of this routine, I tried heavy bench again to see where I was at with strength, and beat my previous PR easily. I was shocked. After not lifting heavy for 2 months, I was able to lift heavier than I ever could.
For size, I think most routines are going to be comparable, as long as you're consistent and train with intensity.
And I've actually updated my routine now. I was doing this every Mon-Wed-Fri, but started to notice I was always stronger on the Monday's, so I think the volume started to get a bit much to continually make progress with only 1 day break.
So I now do this routine 1 day, take a day off, then do another routine that is basically a shoulder and leg day. Take a day off, then do this EMOM routine again.
I'm 41-years-old. No TRT, lifetime natural. And my physique is still improving.
Always doing for myself and clients only full body workouts on movement patterns ! If men or women wants more emphasis on chest or glutes , adding one more exercise. I think full body is more fun and not making tired of lifting weights. Personally I, workout 4-5 times a week, so adding one day of interval training of movements patterns in a circuit and one power day in a week. I Feel great training all physical capabilities.
The recovery time has never made sense to me when working full body would require one to train 3 times a week. How can one train full body 3 times a week if 48 hours is needed for full recovery?
Full body on Monday, Wednesday, Friday would achieve this
Lower volume per session. Lower the volume the faster you recovered.
@@FlowHighPerformance1 Another question to add to this, all my 3 sessions include 9 exercises - 1 exercise per muscle group, and all sets per session add up to 10 sets per muscle group per week to keep at least a moderate volume for growth. Downside is that it takes me 2 hours and a bit more sometimes to complete, is this normal? Or am I making sessions too long?
Basically you can train as much as you want if you can afford the recovery. If you sleep enough and eat the right food in right measures you will gain muscle mass. I personally do 5 exercises 5 sets each 2x times a week for a big muscle group and 3 exercises 4 sets 2xtimes a week for a small one.
P.S. I have 6 years of experience in bodybuilding and have done some competition. Keep in my mind that if this works on me doesn't mean that it will be okay for you. Best advice I can give you is get known to your body and how it responds to different foods and training splits. Good luck guys! :)
Great advice here, thanks for sharing 👍
I prefer to train one muscle group per day, working out 5x a week. Back + Shoulder + Abdomen, Quadriceps + Calf, Chest + Shoulder + Abdomen, Back Thigh + Calf, Full arm.
Intensity is a factor as well as age.
very true, both these variables can influence recovery rates 👍
Great videos Sir. Good to see a hard line research based approach amongst all of the UA-cam woowoo. As others have mentioned, I'm interested in learning about age related training. I'm a fairly new lifter (1 year), 58, slim upper body, fairly poor responder.
Will definitely consider this for future content 👍
Your videos are brilliant. I am 57. I lift based on everything you’ve said here. I do 1 body part in a session, 10 sets anywhere from 6-30 reps. Depending on the body part , I do a morning session and an evening session of a different body part because after 10 sets for say, biceps I’m physically done. I only take a day off when my body tells me it needs more rest, or l have an appointment, lol. Age is definitely a factor. Consistency is key.
Nice work, glad the videos are helpful 👍
10 sets of biceps....lol
im a traditional body builder. full body weight session to me is really just able to do body maintenance. it's hard to breakthrough. good for typical working adult whom does not want to push too hard. For me training a specific muscle group per session is the best.
Nice, definitely a more traditional bodybuilder style. What split do you currently follow?
There are so many factors that its hard to put an exact number and everyone's situation is different.
Exactly right, there is no universally best answer for everyone 👍
Hey! I love your videos and always refer to them when I have a doubt. Could you please do a video on overreaching/overtraining please? I've been training lowe body 3x/week and haven't seen progress in a long while, which is really unmotivating, specially since I'm trying to bulk up. Do you have any tips for this? I'm thinking about reducing volume in each session, but Idk how many sets per muscle group would be too much, since I've been training for a while... Thanks a lot!
It is hard to determine if you are truly stalled, or if your rate of progress is just slow. You could try to train legs 2x / week and see how you respond. Will definitely consider making a video on overreaching/overtraining 👍
Thanks so much!!
@@irfuel Hi! I've recently taken a month off because of holidays and ended up losing weight and a ton of strength which I'm still trying to get back. I was planning on starting doing 2x a week lower body instead of 3x, but then figured it would be best to cut down the number of sets and excercises instead of the frequency. Do you think this could help me?
I started 10 months ago and been going to gym every other day. I run a mile in 5.6mph, do bench press 8 reps/ 8 sets, do pec fly 8 reps/ 8 sets, do abdominal crunch 10 reps/ 8 sets, do barbell curl 8 reps/ 8 sets, do tricep extension 10 reps/ 8 sets, and do incline press or lat pull down 8 reps/ 5 sets. This takes me about 2 hours total. I've seen good amount of gain but I don't know if I should go with different approaches to maximize muscle growth.
Sounds pretty solid to me. The only advice may be to run on different days that you lift - if you have the time & flexibility👍
I think the most important variable is intensity. You can get away with each body part twice a week providing the intensity is great enough, anyone training 2x per day or 6 days a week is not giving their body enough time to grow and they can’t be meeting intensity to stimulate growth. Remember you grow while resting.
true, intensity has an impact on recovery times too 👍
Babe wake up flow high performance just dropped another banger
😂
Everyday no excuses and you'll be fine .
true, you will probably be fine. But it is impractical for most people to do train every day
Great video really enjoyed it! I was just wondering if you have ever made an annual training program for boxing.
here is a video on S&C for combat sports in general - but not specifically for boxing ua-cam.com/video/OvdeZKt_S4M/v-deo.html
I'm 60 yo, I do full body workout followed by 5×5 heavy(for me anyway) compounds day (squat, deadlift, bench press, pull ups, military press), so 2 workouts a week, sometimes 3 if I feel recovered enough, don't know if that's typical for a 60 year old man but I feel at my age it's probably best to listen to your body, after all I'm not prepping for a competition or anything
Sounds like a solid plan to me 👍
Find me someone who has trained every single day with intensity and volumes for years vs anybody else. What is the difference. ? . If you can manage that you will be a beast.
just a note for anyone. He said PER WEEK
What I did before the shutdown was to train 3 times a week, I'd walk for 30 minutes then i'd be warmed up, I go over to a Squat Rack, set up for back squats, 1 set would be 135 10, set 2 would be 155, set 3 205, set 4 225, I'd do 5x5 right there, 3 warm ups and then stayed at 225 without a belt ( I hated wearing belts) and deep squats sometimes I'd hold the squat for 5 to 10 seconds with the weights, then back up. Then go after either bent over rows, then high pulls to push military press. 3 sets of eight on those and that would be it. When the shut down hit, I could go through all that with in 45 minutes to an hour. Just depended on what type of music i was listening too at that time. :) I drink a lot of water only and maybe some milk every other day and still could eat anything i wanted too, I am over the hill, hopefully ill get back to those days, plus it only took me three months to get up to my original workout weights i workout in HS. lol So I'd say that's pretty good for me. The only thing i'd do different was to switch on and off on Back Squats and Dead Lifts Mondays squats, Wednesday Dead lifts and Friday Back Squats. Never taken steroids, drugs, stopped drinking after 21.
If i was to start working out again, i'd start doing the same thing but i always wanted to lift heavier weights, so i'd choose to do 3x5 after the warm ups plus challenge myself every 3 months 5/3/1 reps. Don't think about the weight its all in your head. Yell, scream, push! Have fun. for the guys that are older like me if i was to start weights i think i would involve some yoga stretches and holds, normal push ups, pull ups, bodyweight squats, then after a month, slowly try the weights. Walk everyday get that morning or evening walking done at least 30 minutes. If you want to lose more bodyweight try a morning walk and evening walk. Enjoy life.
Thanks for sharing, it would be great to see you get back into lifting at some point 👍
I do push pull legs in one session three times a week
I have some doubts about the validity of the 2-a-day study.
You mentioned that all sets were taken to failure, but according to the routines in the video the participants performed 16!!! 🤯sets of leg curls to failure in one session just to give an example. That is insane especially it we consider that all exercises were performed with about as much volume.
I tried to find to full text without succes so it is not clear to me who made the mistake. Would you please check?
I can confirm the study did implement 16 sets! crazy I know! While the authors claimed that all sets were taken to failure, it is hard to know exactly how hard they were training from a real-world point of view 👍
😂 load was adjusted each set to ensure they stayed within the prescribed rep range 👍
@@FlowHighPerformance1 Wow! That does not sound like an efficient training routine. Thanks for checking and confirming!
Yeah the whole 8 sets of bench press to failure is ridiculous as well
Great video, thank you
no problem 👍
Ive been athletic all my life. Ive weight trainef off and on since high school. Now, I'm retired and I find three times a week is perfect for me. At 68 , my body does best with acday of rest between workouts. However, I push hard, perform all exercises with good form and to failure. The young men i see at the gym do a set and text about it. I don't see muscle overload very often. Ive had to run some of them off of machines I'm waiting to use. Talk and text is all they want to do.
Great to hear from someone as experienced as yourself. Thanks for sharing, and passing on your knowledge 👍
As a 83 year old trans man, how many hours of sleep should I am for?
7-8 hours
i definitely think you go in grip it and rip it and go when youre done. Thats it. go as often as you want if youre rested.
pretty good practical summary 👍
Hi, I train hybrid calisthenics (1 session) and weightlifting (4 sessions), I am trying to keep my weekly sets per muscle group around 20, but I am not cosindering the calisthenics session as I do mainly skills. Do you think it is correct or I should somehow also consider that? thx
Probably just count the lifting sessions. Anything stimulus you get from calisthenics can be a bonus 👍
What about joint's recovery?
good point. I'd say this is more a result of total weekly volume, lifting technique and loads 👍
I think I hit my systemic limit. I should, for example, be able to do 4 sets of 15kg on the chest press at 15 reps but im only managing 2-3 sets at 6-8 reps.
Either im training on that machine and the cable fly too muich and i've taxed out that muscle group or i'm not allowing sufficient rest time between sets or i've gone into bad form causing performance issues.
I will be talking to the PT tomorrow to add more different muscle sets so i can varry the routine more and hopefully get back on track.
Possibly. Best to discuss this with your trainer 👍
That last practical point is op
definitely important to ensure your training is practically sustainable 👍
I've been doing
- Chest/Triceps
- Back/Biceps
- Legs
Rest
- Shoulders/Tricep
- Back/Biceps
- Legs
Rest and Repeat from the beginning. I've been doing this for a year now. Been doing me justice.
sounds solid 👍
If you don't mind my asking, genetically what muscle group do you feel most gifted in? And what muscle group do you feel responds best to your weight training?
Best fitness channel on UA-cam! Just science backed information without some insecure hyper "masculine" twat yelling at you 😆
cheers, glad to hear it 👍
I was a skinny to athletic morph.I used to train in the morning 5 to 6 days in a week, with 5 to 6x20 reps with incline weight. Afternoon Used to train for marathons and did mountainbiking aswell. Weighted 76 kg..when i quited marathon running i still did the same workout schedule...i became a 93 Kg beast. Natural btw.By science it can't, how do you explain this sir?
seems like you finally allowed yourself to gain weight 👍
I was in a sauna with a bodybuilder and I asked him how to get a ripped body and he just said do a bit of everything. I took that to heart and literally use every piece of cardio machines and all the weight machines I am in the gym 4 hours per day
I wouldn't recommend training 4 hours per day
@@FlowHighPerformance1but doing a bit of everything is still a good thing, right?
If you enjoy it good for you, but that is overdoing it so much.
my gym training is not extreme. yes i fatigue the muscle and do quite a few exercises but i feel i can recover quickly enough to train again the next day or a day after. i dont want to overthink it.
That is completely fine in my opinion 👍
Do you have a favorite split? Or training method?
Not really, it is so context dependent. I would preference what is practical for the individual 👍
Petition to make a video on how long should you cut for specific BF%
It doesn't make sense to assign a time-frame to a body fat. This depends on many different variables - most importantly, what body fat you start the diet at 🤔
@@FlowHighPerformance1 thank you. Needed this
I am interested in how much or little one should do strength training if one has a mentally stressful life? Full body 2x per week ideal? Never go to failure?... Also I notice with myself that whenever I train 4 days per week (upper lower split) I tend to get higher frequency of colds. Probably too much for my immune system? Too long or intense sessions? Doesnt experience this with 2-3 days per week.
Also any thoughts on optimal training load per week for optimal wellness in daily life? Optimal for muscle growth doesnt necessary means optimal for health or wellbeing. Just barely recover from session to session. And any data on training frequency/load on testosteron levels?
This video should help ua-cam.com/video/8Nuw_fZrq6o/v-deo.html
Nuclues overload. Working the same muscle everyday. What's your take on that?
haven't looked into this method in enough detail. But in general, high-frequency training generally has favourable effects on muscle growth - probably because you can accumulate lots of volume that way 👍
Just a thought, I trained stronglifts 5x5. A full body workout trained every other day.
My thinking is that in this program you always start with a squat. This mean you are always the strongest when you train legs and I got a lot of progress there and not as much in the upper body.
What If you still do full body. But do a "push full body" one day and start with all the push exercises. And then a "pull full body" and so on. This should balance your progress better than have the same order every time?
Definitely a good idea. You can train full-body, but alternate which exercises/muscle groups you emphasise each session 👍
Would like some input from someone smarter than me. My workout program is Mon and Tuesdays and Thursdays and Fridays I lift progressively w 2-3 minutes rest between my 3 sets of 30 reps because I don’t have a lot of weights to select from. I also interval walk/jog 4.4 miles M-F with weekends off for both lifting and running… I do walk everyday on rest days. Is there a smarter way? Tyvm
Sounds like a pretty solid routine. I'd recommend investing in some heavier weights at some point 👍
I do full body workouts 4 times a week
Hi :) the part about 10 sets/session is slightly confusing to me. So one should always train a muscle group with 10 sets/session? If I do a full body workout 3x/week, training each muscle group for 10 sets/session seems like a lot. Or do you mean that if I do less than 10 sets/session, I should split these over several sessions? Also I've read many times that 10-12 sets/muscle group/week is optimal for muscle hypertrophy. I am a bit lost, can anyone help? :D
This simply meant that if you are training a muscle with more than 10 sets in a single session, you are probably going to benefit from distributing the volume across more sessions / week. For volume, around 10-20 sets / muscle group / week is a good starting range 👍
very informative. how about training till failure? are there any benefits to it?
This video should answer that ua-cam.com/video/u6mV5w-baJA/v-deo.html
could you make a video on how to train for strength?
check out this playlist for all things strength ua-cam.com/play/PLshkNGRYLVSZIC-h7ENNZgf5Mwa0I2v3b.html
i don't care, i'll go to the gym every fucking day, thanks
Nobody said you weren't allowed to go to the gym everyday 👍
Ill speak with you when you have your own house, a wife and a full time job. And yes, I have a homegym. Im 35, i dont feel like training everyday. 3 full bodys and 2 cardio days is enough.
I’m currently doing a kind of PPL but I train 3X a week as a beginner is it wrong since the volume isn’t as great as 6X a week ?
That is fine as a beginner. You can increase frequency in the future if you find that you are able to tolerate more volume 👍
Also does one need to increase recovery days/reduce training load when one turns 40?50?60?
Possibly. I haven't seen any data on this, but most older lifters report they require more recovery time between sessions 👍
I have 72h recovery window between each training session (training A, B fbw) which gives 2.3 sessions/ week. Is that enought for hypertrophy if I have enought volume per week per each muscle group?
yes, that should be fine 👍
I have a question: do we need to do 10+ sets for each muscle in a muscle group? 10 sets for front delts + 10 sets for mid delts for the entire week?
Good question. This video should help ua-cam.com/video/caPcbOzAy2s/v-deo.html
@@FlowHighPerformance1 Thank you! Your channel is a god send! 🙏
When you say “12 sets a week for a muscle group” does that mean 12 sets for the entire back or 12 sets for every part of the back?
12 total sets for the back 👍
Recovery.
Your videos are super informative thanks for them!
However, now I do wonder what I should take from this for myself. My goal is to lose weight and retain muscle, I have started playing Table Tennis again after 10 years, since 5 months and I also started to the gym again for month since many years. Currently, I feel like I have time for 2 Table Tennis Sessions and 2 Gym Sessions doing 3 sets per exercise per week. I dont have more time for more sessions, and I dont think my body can handle much more as well. However, this video make it seem like 2 Gym Sessions is not doing anything for me then? Should I be aiming to do 5 sets per exercise then, to at least reach the 10 sets per muscle per week, or should I just skip the gym :P
Definitely keep training. You will still be able to make improvements training 2x / week. If you have the time & energy, I would recommend trying to do 4-5 sets / exercise 👍
Awesome, thanks for the quick feedback and keep up with your amazing content! :)
I train at home, been doing it for 34 days, i get ingjured semi weekly, i do about 6 per weak, training as follows:
-Chest, Tricep, Abs for day one
-Shoulders, Biceps, Wrist and forarms for day two
And i redo it for day 3 and 4 and taka a rest on day 5..
I'm noticing some gains but it's a month not much, do you have any advice to stop injuries? ( I'm 17 and skinny asf)
It's hard to say from a short comment but my biggest advice is to make sure you are using strict technique with appropriate loads 👍
@@FlowHighPerformance1 Alright, appreciate it 👍
Invest in personal trainer and physical therapy, you will lose more gains and money doing things on your own without enough knowledge and get injured and without eating right etc…, I never had a personal trainer and I regret that, it was so hard to train a month straight without somewhere feeling wrong and having to figure it out watching loads of UA-cam videos.
You are probably experiencing tendinitis though, check that out, that’s something that would happen even if you did the movements correctly, it’s about the amount of weight your tendons can tolerate.
Warming up before workout and stretching/massage/or both after is important to prevent injuries
@@kwiwj17731 I actually learned the importance of warming up the hard way, but i started doing so after the first injury, the second in the same area which is the abs rn.. i don't think it is tendinitis because it doesn't happen in the abs area?..
I'm not in the state where i can invest in a personal trainer since i'm 17 and i really can't afford nor do i want to put the burden of me lifting on my family.. Even if injuries continue i will keep on working out because it is more about learning to be dicipline than getting the perfect body..
I really appreciate your advice, really, thanks :)
2 DAYS WORKOUT 1 REST AND A 4DAYS REST EACH MONTH
How many hours per week are all these sessions?
depends on volume & rest periods 👍
Is hurdle hopes a power excercise
Yes
Usually we talk about some muscles as if it was one, for example the back muscles, so if we trained in total 20 sets per week for all back muscles, some parts are still not getting 20 sets as they are not really involved with all exercises, any thought about this? Thanks
Very good point. I touch on this idea in this video ua-cam.com/video/qUxQxlEcHoY/v-deo.html
So i cant do a years worth of leg days in one session?
you can try. Let me know how it goes 😂
The main takeaway from this video is just not to train
😂
bruh i am doing 16 sets 2 x week for major muscle fff
should be fine 👍
32 sets wow
👏👏👏👏👏💯💯💯💯💯❤️❤️❤️❤️
i love Australians
🦘
Just do 6 days full body for maximum gainz
Shoulders n tris
Back n bis
Chest n tris
Rest
Legs
Rince and repeat
I train 102 sets per week 💀
total sets? or per MUSCLE per week?
@@FlowHighPerformance1 total sets
Thought so 👍
Super early i see. W video nonetheless
My work out is full body mostly 3 times per week Monday > Wednesday > Friday. By Friday I'm starting to feel fatigued so it's why i rest over the weekend.
2 sets of 8 reps with 2 min rest in between with weights that you can complete and get close to failure. I don't remember the names of which exercise(only being doing it 6 weeks) is what but it's a total of 10 different exercises in one session hitting as much as the body i can with adjustable dumbbell's. People have noticed that I've gained a decent amount muscle, so i must be doing something right.
Nice work, sounds like a solid routine 💪