You CAN Train Every Day!
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- Опубліковано 5 лют 2024
- +1000 days of squats = impossible for naturals? Nope.
Here's my top tips for training every day for "fast" progress. I'm actually doing this for burpees and plan go for years, no days off.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#highfrequency #traineveryday #nodaysoff - Навчання та стиль
Hey man thanks for the shoutout. Appreciate it.
You raised great points. I’ve burned myself out a few times along the way. What you said at the end of the video summarises it all well.
“Manual labour job”. Stick to one. Don’t do multiple manual labour jobs.
You GOATED Ivan. Those who know, know
Hey Ivan thanks for tuning in and aways putting yourself out there. I'm inspired by your +1500 days of barbell squats, and absolutely burnout is the #1 problem. Having an unbreakable mindset while constantly experimenting, and never giving up no matter how we feel, is essential. You do that, always "onto something" and the process becomes more refined with time. Love watching your training and hearing your valuable experiences. Let's keep bringing our best, mastering our one thing.
@@AlexLeonidaspodcast soon… 👀
Geoffrey moment
Workhorses unite!
@@AlexLeonidas fr
I’m like him I love High frequency
Just like him frfr
yuh
5:50 what a rep!
Eyeball explosion incoming
Wasn't expecting to see Ivan shouted out on this channel, he's a legend
Been following him for a good 3 years now! Ivan's a real one and I respect his grind.
ye
Today marks 402 days in a row of training without a rest day. I was inspired by GZCL and have hit many PRs along the way, like a 405lb squat set for 19 reps or 365lns for 30, benching 375lbs after pressing every single day for 32 days, or pulling a 600lb deadlift on a whim. I agree 100% that it’s like a manual labor job, but just like said job, your body gets used to it compared to when you train 3/4x week
what did your bench training set up look like when benching everyday?
That's f@$%ing wild. How did you keep your shoulders preserved?? What kind of volume and intensity/RPE were you working with? I wanna try this myself but I balk because of my shoulders....
Would you recommend GZCL ? I’ve been training for a while my lifts are pretty shit. 100kg / 225 for 1 rep.
Would like to get the bench up to 100kg for reps
Currently on a 4 day Push, Pull, upper, Legs,
split. Weekly periodisation, with different reps and weights per week. Test maxes after 16 weeks.
Hey man, i wanna work out like you,
What's your routine
So D1-3 & 5-6 I would do minimum of 5 reps at 85%, and focus on technique. Then I did volume work on 1,3,5&7 and increase the loads each week
I've always enjoyed shorter, but more frequent training sessions rather than 2 hour workouts 3 times a week for example 💪
That makes one of us. I find working out every other day far more enjoyable. It's also more time efficient.
Everyone definitely has their way of training.
Me personally I rather be in the gym 4x a week and get out within an hour and a half to 2 hours.
Same, i feel more lethargic and tired when I Train less frequently.
Training 6-7 days a week feels like keeping the fire Lit
i always do 3-4 times per week with minimum 2 hours a training ;d
Here's me doing close to 1.5-2h sessions 6-days / week 🫠🙃
Awesome video man! I'm just about to hit day 600 training back everyday. Big reason I started was hearing you talk about how the back could handle more work. It's been a great learning experience and it's been 100% worth it! I did notice accelerated gains in my lats for about 6 months. It kinda leveled out after that. Best thing I've noticed is back training in general seems to make you more 'ready for anything'. An example- I got trapped in a yard with a large dog who wanted to attack me. Instinct took over and I dropped down off a tall porch, sprinted across the yard, and climbed over a large double fence. I hadn't been training to do any of those things, but all the focus on the back side of the body (posterior chain included) seemed to prepare me for that in a way. It's one thing to sprint and hop a fence when the adrenaline is high, its another thing to come out the other side unscathed! Anyway I've found rotating between lower and higher intensity days is the most important thing for me. It's easy to go too heavy too often and burn out the cns.
I'm not sure if you have ever told that story in any of your videos... But if you haven't you should! That's crazy!
@TrainingEverydayUntilIDie haha hey whats up man. It was intense, learned a lot from that! I talked about it in my one year transformation vid 😎
Only a FOOL trains everyday. This is why at 61 im carrying more muscles than 99% of men half my age. You will NEVER learn. The body does not grow in the gym.
Bro looks 20 years younger
Daily undulating periodization is amazing. I trained full body 6 to 7 days a week during the shutdown and just varied the intensity each day to create "recovery" days after the harder sessions and probably did about 10 to 12 sets per group per week.
Works for me. If yoy miss out on a workout or two its so easy to miss the third.. every day doing at least a little keeps it normal. Not a huge looming thing either. I'll do a couple sets of a few things, most days. Some days I might do 6 sets of pull-ups, some days i might do more legs.. I do try to hit most things most days, though. Just do less sets. Maybe on average 2-3 sets of the big 6 compounds per day. Adds up. Easy to do at home when you can pad it out over many hours. Couple sets of this, break, couple of that.. or circuit them. Human bodies arent meant to do a lot of work only occasionally, better suited to doing effort fairly consistently. You get better muscle synthesis distribution as well. Especially compared to something like a bro split.
full body 3 times a week + some conditioning with high volume bodyweight squats and some pushups pullups and calves in my off days (a short 40 min total) s gold for me. and also banded neck work whenever i pass the door frame which has the band attached to its hinge. i am not a pencil neck anymore
whats your program
Ivan is still going holy shit, I've not seen him since day 3 hundred and something
He's over 1500 days now!
Was happy you mentioned Bugez’s old training because I’ve been implementing something similar for years now for similar benefits. I’ve just had to tailor it to work for me.
I’ll do a normal split, but I’ll pick a movement that I do 4-5x a week. I do simply one AMRAP in the 8-12 rep range and bump the weight 5-10 lbs when I hit the top end of a rep range. I may do a heavy single before the AMRAP occasionally if I have some 1RM destination in mind. I will do no other work in that movement pattern except maybe a couple sets of isolation once a week. I’ll grind it as long as I care to but make 95% of the progress in the first 4-6 weeks before rotating to a new movement, similar to what you mentioned. I wouldn’t recommend much longer because you miss out on quality work while you do this for not much extra progress to be made.
Just mentioning this for anybody that wants similar benefits but wants to follow a more normal weekly training split at the same time. I’ve really never not hit at least some AMRAP PRs following it.
Mike mentzer *stares angrily*
Good work. Good video. Good luck. I’ll be watching
Loving the clean shaven look brother! I'm training 5x a week now but definitely would love to train everyday once my work capacity increases even more!
shout-out to Ivan Djuric 💪😎
Loved to see it. 2 of my favorite lifters
One thing I learned recently is that once you overdue it your in for a few months of hell. When your joints take a beating they take a long time to recover. Been trying to keep the workout to twice a week while my neck and shoulder recover from months of too much weighted dips and pull ups and just too much volume. Unless you sleep 10 hours every night and arent ever stressed and your diet is 100% dialed in then maybe you can pull off working out mildly every day.
After training for over 20 years I feel everything you said I have to keep workout volume low or I start to feel beat up especially considering I need to save energy for my daily athletic endeavors.
agree, the general population don"t have a body that can whistand all that, the recovery just don"t work like that.
@@marianoweigel6636general population don’t train hard enough in the first place to even get to that point lol you’re talking about seriously trained people or trained people who just never got in serious shape
@@joshuapeek9555 he no man, that is musclehead theory, fact difer from that a lot.
1: ¿ wich suposed general population you chose?
2: injury rate is high betwen the average population that wants to comply whit the " no pain no gain" mentality.
3: how hard you train depends on WHAT your body allows you to , that acounting your joints, muscle, recovery rate, sleep quality, food intake and even digestion quality, NOT what some trainer or suposed specialist says so.
Not anyone is equal and sadly often stress, bad genetics, poor recovery and health problems just allow people to go that far even whit effort, willpower and good technique.
Anyone would want just to do more , train harder and get result, yet is not so easy for common people.
@@marianoweigel6636 it’s not ‘muscle head theory’ lol I have been training people for 14 years. I have trained well over a thousand at this point.
I guarantee you right now, 9/10 regular population people are not even training at a 6 RIR and still call that hard
Hey Alex. Great video
Going to be curling daily now. Thanks !
Looking amazing bro
Great video Alex. Can you make a video on full day of eating? Will wait for it. Cheers🎉
Oscar Swider has been training full body (squat, bench, and deadlift variations) everyday for 900 days now
Damn that's inspiring
I train everyday usually for weeks on end! 4 days of lifting and 2 days circuit training, restarting on the 7th day.
I fell in love with hip mobility
Ivan is the man
Great video Alex! I tried to do pull-ups everyday on top of my 4 day split but couldn't make it work. I also do phisical work at my job. Now with your advice I can adjust it here and there
Been waiting for this video for so long, finally confirmed I can do a couple sets of a muscle group and hammer at it everyday as long as I’m rotating it with other variations: this is my favorite way to train especially because I have my home gym
Great video
Could you to a full length video on your daily burpees? Context, objectives, how to progress, how to not let them impact your weight training, reasoning for your "weird" burpee, etc
Alex great content man! I have an idea for a video from you! I think it would be really helpful to hear what you have to say about mobility work! So that we all keep being healthy and avoid injuries in squats and deadlifts! I think its something that I rarely see lifters going into detail about.
great video thanks
I’ve been cutting for over a month to lose fat. This video gives me hope to train almost everyday high frequency when I go for maintenance or bulk period in a couple of weeks. Great video! Reminds me of The Red Delta Project and KBoges as they preach on high frequency training.
His approach to frequency is well thought out!
We need a stubborn quads episode! Thank you
I like the idea of the compound/isolation split never considered that
I do a modified full-body routine and my compounds always take presence over any isolation. I only do about 4 sets on average a week for biceps for instance because they get so much use on my pulling movements.
High frequency is best, imo, for smaller muscle groups that would benefit from high training quality set to set and frequent stimulus since junk volume is a problem within an individual workout and recovery is quick. Biceps, side and rear delts for me. For some, calves, but I get a lot of soreness from low volume calf training and can't handle frequency, but I built my calves with high frequency when I was a teenager.
If I do more than 3-4 sets of dedicated bicep, side delt, or rear delt work in one workout, the rep quality falls off really quickly. That's a problem if I'm trying to address these areas as weak point training. By hitting them 3-4x a week, I can get the necessary volume but each workout they feel fresh. If you rotate variations, you can hit biceps 5x a week at high intensity, no problem. I recommend alternating between stretch biased movements and contraction biased if training on consecutive days, like incline curls one day and spider curls the next.
bro please make a video about burpees you got me excited about it
Will do, surpised my short went viral!
Hey Alex, I've always been curious about your conditioning routine, i.e. iron wolf style burpees. I'd love to know things like how you autoregulate, pace burpees, what kind of heart rate you are aiming for, etc. I think it would be a great video that applies to a lot of lifters listening to you considering many of us are worried about the interference effect and so on.
Gotta say, ive been watching your channel for years and im enjoying bulking and being in bear mode. Its so awesome man.
I used to be always scared to gain weight. I was always one of those guy's like you said in your older videos, someone who stayed in maintenance and lean 9 to 10 % body fat all the time and therefore i missed out on making size and strength gains.
People fail to realize when in bear mode, its a lot leanier then people think. 15 to 20 percent is the sweet spot.
That happens to be where im at around that range there and i look still pretty good without a shirt.
Also i still make sure to do cardio. I do the tire workout, sled workout, and heavy farmers walk as well.
Since i started my bulk in January last month my strength has been really blowing up, my bench in particular. Ive always struggled with getting more weight on my bench but im guessing it had to do with building strength and never wanting to bulk or put on some weight.
My max bench is 265, hopefully i can get to 315 in the future. That would be so awesome.
But you're right on what you said in some of your older videos, as a natural drug free lifter you have to bulk and get stronger, you fucking have too... Its the only way, especially as drug free.
I personally love the bear mode now more then the aesthetics physique, in my opinion. And this also coming from someone who used to have this weird desire to be lean with abs all the time too.
a few years ago i was doing bulgarian lite style training and the system i had for high volume deadlifts was to just alternate days. Odd days would be whatever deadlift variation i was doing (i wouldnt do these for any more than 2 weeks) working up to a single 5 lbs heaver than the last session with no more than 2 backdown sets, some abs and then however much i needed to do to get a quad pump and then calling it. even days would typically just be getting an upper body pump and doing abs. The buddies i worked on this system with and I all saw some pretty good strength gains from this.
There's some movement's that just work really well with heigher frequency bodyweight movement like Push ups,Pull ups,Lunges tend to work well
That stomach punch on the burpees is fuckin ridiculous bro😂😂
Currently specializing in (side) delts but only a full session every 5 days with 2-3 sets of a nice machine lateral raise on back day, which has a decent resistance profile but not lengthened bias like some of the exercises on the shoulder days
Goddamn that buffalo bar looks cool. Real home gym endgame shit
Man it truly is, makes every press significantly harder. It's like a REVERSE board press.
Why not a cambered bar, offers a greater stretch.@@AlexLeonidas
@@AlexLeonidas i’m gluttonous for more ROM
@AlexLeonidas Do you find it awkward to grip when bench pressing? I have this bar but my wrists feel very awkward with the bar when I go heavy
THANKS!
Alex just wanted to say thank you for the amazing advice. Found you pretty early in my lifting career and you’ve been a vital resource of information. Also do you think GSP is the mma goat? Thanks! 🇨🇦🇨🇦🇨🇦
I might’ve missed it but how would one program this if they didn’t have a compound they wanted to specify in? Great video and love the content always brotha ❤️
Can you do a video of daily burpess and your routine ? It would be very interesting
I first started out weight training at age 42. I felt great and i felt like i could do more, so i did full body workouts every single day. Then i hurt both shoulders, right hip, right elbow and lower back. I was out of action, and rehabbing for 5 months. I healed up and i changed my workout plan tremendously. I still train everyday but i do upper body weight training one day than lower body weight training the next day. I take a rest day from weights and do 30 minutes of cardio, then i repeat the next two days upper body than lower body. Saturday is cardio again for 30 minutes, Sunday i go for a walk...then i repeat everything the following week. Much better results no injuries and at age 48 I feel like I'm in my 20's again. Lower back still bothers me here and there, thats when i either skip deadlifts or go light.
@emvevas has a concept of daily work, hitting pullups dips ab wheel and reverse hyper everyday no matter what. I do this myself not only with burpees but chin ups dips pushups and squats and band work and basically greasing the groove with it every day just to get the blood flowing constantly
Emevas is the man. We need to get his name out there
He needs to be more well known. He's big on the Reddit lifting spaces but not so much on other social media
How do I find him in Reddit?
@@El_Matador13MythicalStrength
Thanks man!!
My current split is very much like the one you outlined with a chest and back, then shoulders arms, then legs. But I combine the arms and shoulders with the leg day and take the third day off.
This is fairly similar to what youtuber Kboges does for his calisthenics training, interested to hear your thoughts on that Alex.
I Like high frequency Training. I trained Full Body 6-7 days a week entire 2023 now it’s 6 days a week push/pull about 24 sets a week
i've experimented with frequency calisthenics and I have to say my strength has never increased as fast, I doubled my pull ups, diamonds and pistol squats and static movements, all I do is 1 set everyday, I master a certain number of reps until it's too easy and I increase, can't wait until I'm back in the gym to start using this tool
Too cool man!!
Wow, I can't believe I saw this so soon after it dropped!
Ayeeee you're here early brother
Would love to see a conversation with Drew Dowd. His video "A foundational guide to level up your physique (in 6-12 months)" had lots of good ideas that could be fleshed out in a conversation between you two. Especially given your love for unorthodox exercises.
Alex once again supporting the natural community by shouting out Ivan Djuric. Massive respect G.
Shoutout to Ivan 💪
Hey Alex! I hope you're doing well. Just finished watching your awesome video, but I've got a few questions for you.
I've been mixing it up with both light weights and high reps, as well as managing heavier weights for 4 sets of 12-14 reps. But what about bodyweight or lighter exercises? You can crank out high reps without feeling too fatigued, right? So, I'm thinking you could even do them frequently, especially for lower body stuff like squats or lunges. Even some compound moves with lighter weights, like rows or shoulder presses, seem doable with high reps.
Now, upper body exercises like push-ups, dips, or pull-ups aren't as easy to blast out with high reps, especially if you're focusing on good form and tempo. But for legs, both light weights and bodyweight exercises are a breeze.
So, it seems like you can go high reps and high frequency, but it depends on the exercise, the variation, and the intensity, right?
Oh, and about the lower back exercises you mentioned, what's your take on doing supermans and their variations daily or frequently? Again, I'm thinking bodyweight or light weights here, so they should be doable more often, don't you think?
For me personally over many years, overlapping (aka overtraining) & recovery & lack of training (aka undertraining) had been the problematic combination. I just couldn't seem to solve all 3 of them at the same times (only ~2 at the very best). The more I trained the weaker I became, at some point it was too severed that I had to go for a deload session or quit the gym completely for awhile... losing both strength and gains in the process just for the ability to workout at a normal level again. I then came to a conclusion that my splits and routine were inflexible, or not both flexible and suitable enough - There are just wayyy too many elements effecting us each and everyday, that's life; I was trying too hard regardless of not having enough either time to rest or nutrition to grow for concrete-like plans; and when I saw my progress plummeted I would just make everything worse by overtraining.
Right now, 5-day split (not regarding to week days at all) is working well for me. Now my progress is incredibly (and painfully) slow, but at least it's actually exist.
Watch your number of exercises and sets carefully each week/split/plan and you will be fine working out everyday. Stay strong and healthy you all!
Hey alex I'm an early intermediate lifter with a 405 low bar squat & 415 Conventional deadlift (Beltless). I currently do 3x1 @90% for both exercises. Will doing 3x1 @90% build muscle assuming I get stronger overtime, or will it just get me stronger without getting much bigger?
"Your state of arousal was elevated for HOURS"
Damn right it was.
Oh yessssssssss
Hey alex, I was wondering if you have any experience you could share with healing shoulder impingement? Im currently trying to rehab my shoulders by doing deadhangs but haven't been doing them long enough to see results but hoping for the best because this shit is so demoralizing, thanks.
it would be kinda cool and cheels of you to explain how exactly the body adapts to daily workouts better over a say every 3 to 4 days workout
Hey Alex, how would you go about rotating variations? On pushups or pullups (for example) would you rotate variations daily or less frequently if the goal is size and general strength?
last time I was running a high frequency routine(Chin Ups, Squats)... I saw I was lacking proper isolations for my arms, mobility based compounds for legs and Cardio/Core work.
I had to step back, to learn how to program things properly. Presently in the old Upper/Lower 4x week split with Cardio 2 days.
Any suggestions Sir?
You’ve touched on your high frequency burpees on a couple videos of yours that I have seen. It would be much appreciated if you could do a standalone video on the subject talking about how it affects your training, etc.
That stand-alone video will definitely come out, just need to start filming my burpees sessions!
@@AlexLeonidasI look forward to it.
Mate where is the beard? You’ve broke my heart
The king of burpees is here everyone
It'll come back my friend!
i know it's not "optimal" but can you do a video on how to maximize the effectiveness of low frequency training?
I do full body everyday kboges style. bodyweight pushing and pulling for upperbody + single arm dumbbell OHP. single leg squats and barbell RDL's for lower body.
Hey Alex what is your opinion on gray skull lp? For me 3 times a week alternating between bench and ohp and 1 set to failure every workout did the magic for me to finally break my pletau.
Hi Alex if we are doing full body workouts 3-4x per week are we still able too do nucleus overload every day for let’s say 3-4 weeks and then rest or would it interfere with with protein synthesis
I once did freestanding handstand push-ups (12" deficit) and frontlevers every day for a month, with all other exercises done only on Wednesdays. Freestanding HSPUs involve skill, so this high-frequency approach is good, and I got some results. The problem with HSPU, though, is that I can only do 1 to 3 reps, so I did 30-60 HSPU singles per day during the month, usually in clusters of 5, and about 3-6 of these clusters per session. Another problem with HSPU is that your bodyweight is everything. If you want to get that extra rep, lose 5 pounds. If you want two extra reps, lose 10 pounds, etc...
Can I do bulgarians split squats everyday? I also started doing burpees cause of you I've think om getting leaner
Running nSuns 6-day version with PLENTY of accessory work and I do not even take that seventh day off. The gains have been insane.
For me, I want to start deadlift specialization. I’ve always been relatively mid at it, but I know I’m capable of a lot more.
I have a grip machine (like the one Bruce lee had), I would like to specialize on that and lift as much weighy as possible in that movement, what do you recommend?
Very very interesting. I'm coming from a leg injury that made me being postrated in bed for 3 months. I'm just training the upper body for now, and I do an everyday "split". I just chose 2 variations of vertical pressing, vertical pulling, horizontal pressing and horizontal pulling, plus a curl, a triceps extension, 2 abs exercises and 2 neck exercises (curl and extension).
And I do this one day:
Vertical pull
Horizontal press
triceps extension variation
ab exercise
and this the next day:
Vertical press
Horizontal pull
curl variation
neck exercise
I always switch variations so in after 2 days I do the same movement pattern, but after 4 I actually do the same exact movement (that because of the fun of variations, tbh, but also because I noticed that ring push ups every other day felt annoying in my triceps, so changing that worked pretty well). Every exercise is just 2 sets (so far I'm making good progress with this) and everything is supersetted, so in no time I'm done for the day.
It's probably not optimal at all, but as far as making progress, I'm making progress in every lift. I also forgot to say that this is calisthenics only, with gym rings. I'm planning in doing this until my bone heals properly and I will be able to do squats and rdls (my only reason I'd actually go to a gym over just training in my house/the park).
I don't follow the first tip 🥴
I'm trying to do a push-pull-legs twice a week, so one day off in a week. In addition I do abs 4 days a week. On the day off, every other week I have 1h of playing soccer and 1h of playing tennis. Once a week I play table tennis for 2h. During winter sometimes I go skiing instead of leg day.
Push consists of 4 chest exercises, 4 shoulder, 3 triceps, 1 forearm and 1 internal rotation exercise
Pull consists of 4 compound back exercises, 5 isolation back, 3 biceps and 1 forearm exercise
Legs consists of 2 hinge, 2 bilateral knee dominant, 2 unilateral knee dominant, 6 isolation exercises (hip, upper and lower leg) and 1 shrug exercise
Abs consists of ab roller progression, ql raise (incline side bends), plank twist
Each exercise is done for 1 set to failure or 1 RIR (some isolation as a drop set).
Do you think this is attainable for 12 weeks with then one week used as a deload in shape of testing 1RM on my 15 main lifts? That 4 times a year.
i was thinking something along the lines of lets say back you hit 2 days a week, after each day you feel sore af for example. I was planning on just doing super light back workouts on the days im not focusing back just to get blood in the area. I was also thinking something for pushups as well like doing only 100 on off days.
Trained every day for a month back after gyms opened from covid. The muscle memory and overall gains from pre virus were insane. The biggest problem is doing so much laundry lol
What about Nucleus Overload protocol for small muscles like lateral delts?
Alex want to have a friendly lift off. Not bench lol Im only at a sloppy butt up 350 touch n go. Deadlift? Ohp variation? Jm Press? Any thoughts?
Im doing a five day split customizable on my enjoyment and its doing greatness for me and me goals
MON
flye press
1x20
4x8-12
machine converging chest press 3x8-12
wide grip lat pulldown 3x8-12
machine rows 3x8-12
hammer curls 3x8-10
tricep pushdown w rope 3x12-15
TUE
Barbell squat (just started doing barbell squats. so much funfun)
1x20 empty bar
1x15
3x5-8 with pause
horizontal leg press 3x10-12
leg curls 4x8-12
calves 3x8-12
ab crunch machine 3x10-15
WED
Pullovers
1x20
3x8-12
incline curls 3x8-10
Wbar tricep push down 3x8-12
cable lateral raises 3x10
W bar curls 3x8-10
Tricep cable extensions 3x8-12
Barbel bent over rows
1x10-15
3x8-10
THUR
RDLS
1x20
2x8
2x5
2x2-3
One legged leg.press 3x10-15
One Legged leg curls 3x8-12
Leg ext 3x8-12
Calves 3x8-12
Ab crunch machine 3x10-15
FRI
BTN standing ohp
1x15
1x10
2x8
1x6
Seated DB OHP 3x8-10
Preacher curl unilateral 3x8-10
One arm tricep pushdown 3x10-15
Powershrugs 3x8-10
One arm behind the body wristcurl 3x8-12
Maybe don’t have your bent over barbell row before your RDL day. Also volume seems very high
My best phase was 3 months of full body everyday during a cut. On alternate days: 1. good morning, ohp, rows, accessories and 2. pull ups, front squat, bench, accessories
Im curious to know why you dont use the burpee with the jump at the top if your goal is conditioning.
funny you exempt deadlifts, did SBD everyday and it's the only lift that I actually managed to get impressive progress on training daily. 374 to 675 in 2 years. Bench and squat weren't quite as viable. Leverages will really decide what beats you up more than the nature of any exercise.
Damn you're a legend for that. My lower back would not have survived that, BIG PROPS to you for the elite natty deadlift in such a short time frame and in general, achieving 7 whole plates. Agreed, leverages make a difference for frequency training. It's probably an extra reason why I'm hitting high volume daily burpees with zero problems.
Hey look it's the one who sandbagged it all behind
@@sendwagon and his overwhelmingly low intensity!
@@AlexLeonidas going for 8 💪
I've had the same experience when I was in high school, just on the beginner spectrum. I went to 45 (just the bar) to 325 at 143 pounds in two years as well. I agree that it really depends on the persons leverages.
Can you do boxing while lifting and also running slightly competitively
Hello Alex, have you ever done any wrestling in your life?
🎯 Key Takeaways for quick navigation:
00:00 🏋️♂️ *Specialize in one activity or muscle for high-frequency training to prevent burnout and injuries.*
01:47 🔄 *Rotate exercise variations to minimize overuse and reduce injury risk in high-frequency training.*
03:38 🏋️♂️ *Accumulate the same volume over a 7-day split as in a normal routine but with higher quality sets for skill acquisition and recovery management.*
05:57 💪 *Adjust volume and intensity based on daily fatigue levels and prioritize recovery for sustained progress in high-frequency training.*
08:31 🏋️♂️ *Avoid low-rep sets and overly strenuous exercises in high-frequency training to minimize joint stress and risk of injury.*
11:29 🔄 *Modify training splits to account for muscular overlap and avoid overuse injuries in high-frequency training.*
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I’m wondering what specializing in curls turkish get ups double overhand deadlift clean and press or rows would be like
Do you prefer cambered / archinemesis or buffalo bar?
Btw i noticed your ability to grind through the last rep on bench is incredible, i assume this is thanks to all the pushing conditioning youre getting from the daily burpees.
I actually did bench pressing everyday for a month, or very close to everyday (just whenever I can go to the gym due to shift work). I stayed well below 85% of my 1Rm and did a daily undulating style of training where everyday I use different rep ranges, percentages or bench press variations. At one point I reached 110kg bench (from a max of 100kg). It was actually going pretty well until I got bored 😂
I started training this way once I had a home gym. Doing 8-10 sets to failure per day takes me about 40 minutes at most so it is easy to fit into my schedule. It doesn't seem like a lot, but it's around 60 sets per week. Like Alex, I only do 2 sets per exercise, each being RPE 9-10.
For me, i used to train 4x per week with upper lower sessions but i switch into full body workouts with only one day rest in between and the routine repeats forever. The gains have been insane lately. I feel like i am getting stronger on either one or more muscles in every session. I've progressed on my legs the most. I don't have excess to weights so I've worked upto 30 reps of pistol squats in one set. My quads looks amazing but I've never done a barbell squat in my whole life. I just love calisthenics.
Hey how do you have such amazing lighting to looked jacked??
What do you think about OHP every day with added work for legs/back? Another commenter wrote that Bugenhagen recommended OHP & RDL every day- I’m unfamiliar with his work, but I would like to hear your thoughts on this topic.
This is actually how I got strong as a pull up specialist. I would start every workout with 1 set of 50 pullups and/ or 1 set of 10 one arm pull ups. Working back up to that now, great you covered this. People called me crazy for years haha.
Bro but how to achieve 50 reps for set?
@@tyraelangel2549 that is a tough question to answer. Are you struggling due to a form/technique issue? Or maybe stamina? Strength? Pain tolerance?
Just dont have strenght and energy do more rep.But if you know how to beat all these problems i wanna know how you do it.
@@tyraelangel2549 Maybe an efficiency issue? Knowing when to activate specific muscle groups during each rep?
@@MatthewShoffner Probably how to fix that?Im not sure do you recommend source, about activation during rep?
I'm currently doing something like this using giant sets. Full body, 5 reps, 3 to 4 exercises per set of 4 to 5. Active rest day I walk under a hour or /and use a Total Gym.
So, question :
If I've got a bro-split, working in total 6 days per week, and I'm going pretty close to failure in my beginner-intermediate POV _(so, prob 3 to 4 RIS ig)_ . Each day is relatively intense, but I don't know how I should _consider_ this video.
You can train even 3 times per day if you're blasting as much gear as the guy in the video.