I train only one set to failure full body along with extended set say 2 second rest. My workouts last 3O Min. This workout won me major titles and took me to the 2008 Natural Olympia. What I learned it's about the diet to get shredded just eating healthy choices grains fruits vegetables and fish chicken moderation mostly lacto vegetarian. Years ago I was fortunate to train under Mike Mentzer full body MWF I was years younger so I recovered fast. These days it's lighter. I take a weight and make it lighter by controlling the monentum and saving my joints. I tried it all and yes crazy high volume and trashed by joints. I know what works and doesn't. I am proud to be a lifetime drug free bodybuilder. Much appreciation for Jay Vincent's wisdom
It works well for me with a partial split routine 3 times/week. Do 5-6 exercises 1 set to max. Tried now for 12 weeks and has gained 3-3.5 pounds of muscle at age 75 and 181cm (5ft 11). Have previously trained sporadically for 3 years with dumbbells and body resistance. It's a completely different feeling in the muscles after training. Not pumped up like before but hard and firm muscles. Thanks Jay for giving tips on this type of exercise. Efficient and fast, only 30-35 minutes each time. Swedish greetings
@@ironlung2267 Training Monday, Wednesday and Friday. A: bench press and rowing. B: squat and deadlift. All training days Lateral raise, chins, (occasionally curls) and dips (sometimes close grip bench press). About once a week something for the forearms. Good routine for me. Goes quickly and I'm not too tired afterwards
@@kristerforsman2448 very similar to what I'm doing, upper/lower 3 times a week. I'm 56 and have been training this way for 5 years so I don't really see gains anymore but I'm able to maintain and not overtrain this way. Very impressive at 75!
Love it. I'll keep going to the gym twice a week for a full body, slow, one-set workout. Works great for me and I don't have time to go 4-6 times a week.
You always have time, Ronnie Coleman did to gym sessions pr day along with his fulltime 8 hour job. I've trained 4-6 days since 2019 on a full time job too.
@@eliteviktor3 and for what goal? if he was pro bb he would train bro split prob, guy maybe have family and maybe a construction worker, no need to spend time every day in gym like crazy. No need at all if u are not pro athlete wich lets face it no one here is.
This rings true with what I've found. I'm by no means an advanced lifter. I'm 42 and come from a martial arts/boxing background. Most of my work was usually done on bags and with calisthenic sort of methods. There have been a few periods in my life where I started going heavier on the weights and put bag work to the side. I tended to usually do things like lat pull-downs, pull-ups, shoulder press and cable rows, usually in the 8-12 rep range. Recently started Ripletoe's Starting Strength program and it's been awesome to learn basic lifts like squats, bench, OHP, and deadlift, but it's also taken a toll on my aging joints....elbows and shoulders in particular. I've personally found that two heavy days on the basic big compound lifts is great, then spending 1 day on isolation things that don't get proper attention from the big lifts. For example, Sunday: squat, bench, deadlift, neutral grip pull-ups, leg raises. 2 days rest. Wednesday: squat, overhead press, deadlift, neutral grip pull-ups, leg raises. Then on Friday I may do some calve raises, BB rows, farmer's carry, lateral raises, shrugs, rack pulls, etc. I just kinda pay attention to my body and what feels like it's ready for more abuse or needs more attention as a weak link in the chain and give it some love. About every 3 weeks of work, take off a week from the heavy lifting and do some jogging/heavy bag work to tie everything together and give my tendons and ligaments some rest, and that approach has me seeing development in muscles I've never really considered as prominent in my physique.
Hi Jay, I'd love to see you train a high volume guy your way and measure the results and then maybe you go high volume and train the other guys way and measure results. Sure would be interesting. Great content, thanks for your work ❤️
Would be cool to see but I feel he'd think it's a waste of time because it's all in the literature. Only a .18% difference in high high volume to, low reps high intensity. So less time, more effort/hit training is more efficient because you got about the same desired result with less time put in. Hence why he looks like he does only workin out about 1 hour a week.
@@d_no_allyn_86 He could grow bigger if he split his training up at his size as opposed to doing full body twice a week, Not to say that he needs to or if that is even his goal to put any more muscle on but likely an unpopular opinion on here but the truth
@@eliteviktor3 How many of those Bodybuldiers are slaves to the gym? It's not about ''Bigger than Mentzer'' 🙄What a silly thing to say. Mentzer cleary stated that he was far from his own potential, he quit training to focus more on the science behind it, and help otherts train with knowledge.
My Routine: 1st day Back, Triceps, and Rear delts. 4th day Chest, Shoulders, and Biceps. 7th day Legs. I rest 2 days sometimes 3. Then I start over. More rest better results. Yes, one set to failure.
I train full body workout, every other day. Takes circa 70 minutes and includes 2 warm ups and 4 sets of 8 to 10 reps per exercise. I have three routines which includes a different exercise each workout. For instance , day 1 will be bent over row, day 3 will be lat pull down and day 5 will be machine pullovers. Day 7 will be back to bent over row. Great routine to increase strength and pack on muscle. Bal.
I do the exact same as Jay Upper body Push up Push out Pull down Pull towards Tricep push down Side lats 3 days rest Legs Squat Ham curl Quad extension Calf raises Bicep curl Forearms 3 days rest and repeat
So basically for a full body workout mix Mike mentzer day 1 and day exersizes in one day. Then 4 days later mix his day 3 and 4 exersizes together. And reapeat every 4 days ?
Full body, rest, rest, repeat was nice to start with but after a while I just ended up spending two hours in the gym and had little energy left for the isolation exercises at the end so it's been more practical to split it. I don't really feel systemic fatigue from upper body day, and lower is followed by a rest day so it's better for me to do back to back training than trying to fit everything into one day.
What are considered untrained bodybuilders.... Those who's body's have not reached their genetic potential ? Because I have been working out off and on for the last 25 years. But never consecutive
I'm short on time and that's why I use a split routine. I have 10 minutes to work out every morning. Just enough time to do one set to failure, a bit of pacing, and off to work without too much pain. You're right about accumulating systemic fatigue, I find myself taking a day off here and there when the body just seems to say "nope" in the morning.
Gotta love Jay, man. Never lets us down haha. Also, I was wondering if I could get your advice on something Jay. Have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me burn some fat and I like their plans. Was just wondering if you've heard of or tried anything like that out. Thanks again man!
I base it on how busy my life is. My preference is a completely standard Body by Science Big 5 once a week. BUT, if my life is really busy I'll split it up into 3 workouts per week to reduce the max amount of metabolic stress at any one time. Doug McGuff talks about this in a video called "Flying under the radar" or something.
Thank you Jay. Guys like you and Kevin Richardson who has Naturally Intense on UA-cam are both advocate of high intensity and very short workouts. Kevin also like you has a fantastic physique. Keep up the good work !!
Week 1:Chest/arms, legs, rest. Back, shoulders/arms, rest, hamstrings/abs. Week 2: back/shoulders, arms/abs, rest, legs, chest/arms, rest, back. Week 3: Legs, chest/back, rest, shoulders/arms, rest, rest, legs. Week 4: Chest/shoulders/arms, legs, rest, rest, back, chest/shoulders, rest. (Every workout has sets to build up the weight for 1 topset with max ammount of reps - over 10 reps. and is followed by a lighter set for over 15 reps. usually no more than 3 movements pr part, so arms is 6 movements, chest is 3, back 3-4, legs 4, shoulders is 4. I also do supersets on all bodyparts, somewhere in the workout.) This made me increase my weight from 145 to 240 peak weight, competing at around 205 last time, aiming for 220 on stage.
I like periodization of a sort. Most of the year I do a split - based on one Mike Mentzer recommended early after his break with Jones ... but for 6-8 weeks once or twice per year, I like shifting to an Arthur Jones style full-body workouts (just without the machines I don't have access to, swapped out for simple pulley or free weights) - - like the old Jones workouts, I power through with no rest breaks and try to finish before fatigue catches up to me... and then try to get good sleep. I do this twice per week (I've done 3 times per week, but felt burned out and over-trained after just a few weeks - - twice is enough). In 6 -8 weeks, I might start feeling overly wiped out(not feeling recovered after even 2 or 3 rest days) or have sleep disruption, which signals me it's time to go back to the split... but I make more mass gains, do more body-re-composition, and feel just more overall athletic during the times I do full body - - it's not sustainable, for me, long term, but is great for a short term burst of improvement...It's also a good way to sort of test yourself(I tend to switch to full-body before a birthday), or to push yourself outside out of a rut, or plateau. As soon as it stops feeling effective, go back to a split. I don't believe in "muscle confusion", but do think it's good to shake things up a bit, once in a great while. I'm 52, been training for a few decades, am pretty big, so have figured out what works for me (which might not work for you).
I prefer splits, but i never liked PPL or Bro splits My split is like Chest / Tris / Calves Back / Bis / Trapz Rest Day Shoulder/ Legs Rest Day Start Cycle Again
I've found a PPL works well for me. I have decent gym equipment at home, and I work from home, so I do legs Monday, push Wednesday, and pull Friday. I find I can go really hard for 3 or 4 exercises on each day. I may have to try a couple of full body workouts instead for a bit though. Thanks as always, Jay 👍
I've been doing a Workout A and Workout B, each once a week. Day 1 Squats Front Squats Dips Rows Day 2 Deadlift Overhead Press Chin-ups It's very similar to Mentzer's consolidation routine in his last book.
@@jamesstone5340 Progress is slow, as with every routine I've used in the past 30+ years. However, I'm a classic ectomorph and I run and bike as well. The time efficiency allows me to get the benefits of weight training without spending hours in the gym.
I used to make a 3 days fullbody and I increase to 4 days and I kept the same intensity. If plan well, you will never feel too sore to make the next day workout and still trigger muscle growth.
I’ve done both for years and I absolutely saw better results from splits. That doesn’t mean that full body doesn’t work just as good for someone else. It all depends on the individual..
I do a Monday, Wednesday and Friday routine with one strong core lift like squatting or benching then 2 hypertrophy exercises for the rest of the full body at 80 percent intensity. Tuesdays and Thursdays I do sprint interval training and conditioning/ growth hormone release. I also do heavy sled work and heavier functional circuit training some days. The conditioning is for firefighting which helps a lot. The theory from doing a full body workout is that it is supposed to release the chemical signal of growth more often especially needed if you are a natural. I do all of this and I have been the strongest and biggest/best conditioned I have looked so far. Diet and stretching is heavily needed as well. people say this it is too much and im crazy/ props for doing it. well....this is what sets people apart from others...sorry. look at Special Forces, Top Athletes, First Responders. Most do full body functional workouts/ conditioning and they still have competitive good natural physiques. Just have to be willing to push yourself and get your body to adapt and it will become more normal. I was skeptical myself always liking the typical bro split for optimal growth but now doing all these different types of exercises while improving in multiple categories has made me realize more is possible. My point is don't be afraid to try new things and go against the social norm and do your own research/ testing. You never know what may really benefit you more.
Tbh Upper/Lower/Rest or Upper/Rest/Lower/Rest has been the best for me. Full body washes over into my later exercises more often than not. If I do full body I have to heavily abbreviate it and I don't enjoy that for certain muscles like delts, chest, back, quads.
I do full body for psycholigical reasons. I don't like the idea of using one part of my body and then the other on a different day. Of course, I end up crushed
3:40 Well, you can interpret that in two ways. Since the whole body is affected when working, one muscle group, then you won’t be able to produce enough force in the consecutive muscle groups worked after that first initial muscle group
Split routine. For me and it's MORE EFFECTIVE AS IT S ALLLLLL. INDIVIDUALISTIC.......I TRAIN EVERY THIRD OR 4TH DAY ONLY. ON A PUSH PULL. LEGS. AND CONSTANTLY IMPROVE. WITH ONLY 3 TO 5 SETS. A BODYPART. WITH MUCH REST. CONSISTENCY. FOOD. AND REST = GROWTH. MOST OVERTRAIN
Personally i suck at recovery, MD here working 70 hours per week and so on , so i do prefer a push pull legs in the span of approximately 10 days period, meaning each muscle group is trained 3 times per month. Individualise your workout based upon the certain needs of your body. Huge respect to those who can do whole body workouts , i envy you 😅
Try a consolidation routine once a week. Its worked very well for me. Similar to the big 5 routine but with some isolation exercises for rear deltoids neck and forearms
Quick question on the execution of the single set. What type of warmup should one be performing? Is there a % ballpark range/rep range that is considered optimal in terms of injury prevention?
Great Great great info. I don't think I could do a full body each time either. I used to do hundreds of reps so I know how to push myself but at this intensity..I can barely handle doing every muscle group.. it's so brutally taxing on the whole body like you said here. So i don't feel I have as much to give to the upper body if my legs are trembling. Lol.
Funny. I *started* with a split (2, 3, and finally 5-workout split) and only when I couldn't progress that way anymore I went to a consolidated routine (I guess there is a difference between full body workout and consolidated workout?). While the workouts became tougher I now only needed 3 sets for the entire body compared to 12 sets on the split.
i think it all depends on your current life demands/schedules and goals. For me, i strength train full body 2-3 times a week, mostly low-rep ranges with higher/max loads from anywhere between 25-35 minute duration. I'll also do some form of cardio (stair climber, walking, treadmill, jogging/running outdoors, playing basketball or soccer w/ my son) 1-2 days a week which is mostly lower intensity. I typically take off 1 to 2 days a week from focused training/exercise. On those days, i'll still go for an easy walk or bike ride around the neighborhood because i have an office job where i tend to sit a lot, so i prefer to do some movement daily to try and offset that.
You make a very good point Couple years ago when I used to train full body workout I saw a massive gain and now I’m training split workout. I’m not seeing as much result. I’m definitely going back to full body workout four times a week.
Hi, i still dont know what Jay propose......full body workout once or twice a week? Because sometimes he says you do just two workout a week like upper body and then lower body that means body part just once a week. I am pretty confused
He does upper body two days off than lower body two days off repeat. So he hits each every 6th day which makes it twice within a 7 day period. (12 days 4 workouts 2 upper 2 lower)
That being said what if you're combining the method and philosophy of PPL with H.I.T. and spacing them out rather than 3 days consecutively? That way you're training with intensity but you've got 1-2 days in between to recover from any systemic fatigue and having "a bit" in the tank to give your workout your all?
I can not tolerate a full upper body in 1 workout!. I'm 40, been working out for 5,6 years and I go hard! Hard to failure! so it's not something for me it's just to much. I can only workout in weekends and Mondays. So I do PPL for 3 days in a row and then take the rest of the week off.
5:36 how are you going to maintain the muscle mass you created through a certain stimulus if you don’t exceed or at least keep the stimulus, the same. lessening the volume will result in a loss of muscle or at work or at best just maintenance
I ran full body for 7 years and loved it but after starting to incorporate more and more high intensity techniques the fatigue and soreness became too much for me, to the point where I could sleep, and I can definitely notice that my squats are weaker when paired with upper body. Right now just trying out torso/limbs and may switch between that and a traditional upper lower… otherwise with my time constraints I would have to do a very bare bones program to keep it full body
Mike Menzers recommendation was - from the video/audio - chest/back - shoulders/arms - Legs every third day with 5 exercises a day. He also recommends 4 cardio sessions a week at 25 minutes in what we would call zone 2 training (60-70% or your maximum heart rate). I am on both sides of the fence with cardio. I think it’s necessary for health and wellness reasons but isn’t mandatory.
You're mixing up a bunch of things mentzer said throughout the years. It's important here to separate WHEN he said these things and not to combine everything he said at any given time. His philosophy regarding bodybuilding and fitness changed throughout the years and he would in his later life advocate much less training than he did in let's say the late 80's
@@Timmitous I agree- this was most likely said when he was done bodybuilding and just coaching. With that being said I don’t know his history 100%. I think the average person trying to say in shape that this would be an easy protocol to follow. Not everyone would find this satisfying but your average human who wants some modicum of fitness- this can work and is a very simple protocol to follow.
@@Timmitous Yeah, lets listen to what he said when he was an out of shape meth addict and not to what he actually did when he was competing in the Olympia.
@@adam-lt8iy So you'd rather copy the program of someone with great genetics using PEDs competing in the most prestigious bodybuilding show, rather than using the program recommended by the same bodybuilder some 20 years later when he has accumulated the knowledge about how much the average Joe can tolerate in exercise?
@@Timmitous yes. Using peds as an excuse to not work hard is typical for lazy people. Not a single person has built a good physique using the methods he came up with in the 80s and onwards. His own students have said numerous times that his consolidation routines were crap and that they LOST muscle on them
Splits can make the workouts shorter as well, allowing more intensity to parts trained. Full Body is more legit when you are weak. Or reach a result with it that satisfies and then only concern is maintaining. I have worked in construction whole life, always preferred workouts daily right after work, short and intense. Took days off as needed more than scheduled. To say you can not grow from splits 100% natty, and working construction, just proves gross inexperience.
@@camronredou3550 In general, split wise, look to what is going to work for your lifestyle that is going to allow consistency. If there was some end all be all perfect split, and it didn't fit your lifestyle, leading to missed workouts, the advantage would be gone anyway. Workout Consistency is very important for natty's and is the most important consideration when choosing a split. Once the split is chosen you just make the volume and intensity fit the split for progress. For me, after hard days work, it was daily, immediately after work, intense, short and sweet, three way split.
Can someone please link me to a video about this guys training method/ideology? I just came across him and have a small glimpse of what I think he’s saying but want to hear him clearly explain what method he preaches. Thanks in advanced.
Fullbody dont train beyond failure. Split routines train beyond failure. To me it makes no difference. High frequency fullbody for the win . Its ok if you miss 2-3 days why? Because you done hit everything
Same here, NO WAY i could handle doing squats (especially one slow set to failure, like I"m doing now). I'd like to do deadlifts as well and they are very taxing so a split routine is my only option. I'm doing Mentzer's HIT program now so I'm hoping that is going to work better for me than the train every other day system I had going before. Anyway, like your approach and everything seems to make a lot of sense.
Fitness is frustrating, bodybuilding is literally built around performance enhancing drugs, and as a normal guy i will stop right here, no more researching, i found the only variable for me is safety, everything literally works. So why not stick with the safest option which is what i found in this wonderful channel
2:29 You just contradicted yourself. This is the reason you do a split workout. You give your body time to recover in order to get a more effective fuller workout for the target muscle.
No, you didn't understand what he said. He was very clear: there is no significant difference between full-body and split routines, as long as you train as much as you can and with the volume and frequency that you can recover and adapt. However, many individuals may find the volume of total body training too much to be done in a single session. Then spliting the body can be better.
@@AndreLeitedaSilvaGaldinoYou should look into Mike Mentzer's workout program. If you want to build more muscle YOU MUST do a split routine. You will not make muscle gains with full body workouts, that would just make you more slim fit like this guy in the video. If that's your aim then go for it.
I do my push pull and legs in one day. But I rest a long time in between exercises because if I do them all back to back to failure. I’m toast. Useless for the rest of the day.
I was worried by listening to the first half, thinking I’d have to disagree. Luckily, he explained the rest in the second half and he’s 100%. I only split because I can’t get through a full body workout anymore at full intensity (I used to be able to) not because I like the gym. I have to split the exercises AND add days in between because even if I do push on Monday I won’t be able to apply maximum effort on Tuesday in any other muscle “group”, just as he explained. I have my records on time and weight that clearly show this. Where I’m at with my development, each muscle “group” gets trained every 12 days. The days in between split days are literally just so my nervous and energy systems can be restored to the point where I can apply maximum effort in another “group”, but certainly not the same group, because those muscles will still not be recovered and ADAPTED (two different things). For me, muscle “groups” individually recover and adapt currently at around 12 days. How do I know it’s 12 days? Because if I train a “group” in less than that, say 7 days, all of my times under load with the same weight will go down a lot. If train at 11 days I may be able to repeat my time under tension but I wouldn’t expect any increase. I could probably go longer than 12 days but why. Recently I was sick and went on vacation and had about a month off and I did lose time under tension on almost all exercises but was still within my time ranges. I also noticed a loss in my ability to apply maximum effort. I can really only say that I knew there was deeper to go but I just wasn’t capable. It’s like my nervous system didn’t think we needed to push hard anymore. Hard to explain. I do notice that my entire body continues to get a “pump” to some extent, no matter which split day I’m on. I can do leg day and notice a little pump in my arms, for example. I always trip on this, but it’s cool.
You shouldn’t go to full failure on a full body routine it’s to taxing as a natural your taxing every single muscle group in one workout,you need to stop 1-2 reps short of failure I did full body for 3 years when I started lifting and realised you can’t apply the principles of high intensity to a full body workout unless you have a lagging body part you want to bring up to speed,I tried the same thing 3 days a week on my third year of full body all out intensity on the exercises and quickly realised it wasn’t sustainable as I was burning out,that’s when I decided to go on a split as my time with full body workouts had come to end I needed to really shock my muscles now to illicit growth so I did 3 days a week still split the body into those 3 workouts dropped the volume and went all out war with the intensity, after 6 months I lost so much body fat and gained more mass I couldn’t believe it and I wasn’t even bulking or cutting I was on around 2200 calories a day and didn’t even do cardio apart from the beginning of my workouts where I would use the treadmill for 10 mins to warm up and get my body temp up
@@Lemon-squeezer sounds right. I never bothered not going to full failure because my protocols picked up the lost in strength in the latter exercises with continued growth and increased strength with the first exercises. It was natural to then split so the main compound movements were first. Since then I’ve had nothing but improvements in strength and size every single session. I log everything and time everything to the second. We ended up with similar protocols but from different directions
If what you say is true, and can be proven by science, then why don’t all the studies point to the same conclusion. Why is it only a fringe select few that have this mentality of a minimalist training?
Full body or split, makes no difference. The overwhelming limiting element of success in your program has nothing to do with working FB or a split routine.
@@earlcoles5215 There are far too many variables in your question. Some or many think they can and therein lies the overwhelming load of crap the entire industry is loaded with and has been for decades. People who pretend to know things they can't possibly know. 16 sets per week on a single body part with a specific focused exercise, where the set is correctly determined to be a performance set is going to be way too much and will result in horrible outcomes and likely significant trauma. 3 performance sets done 3 times per week is way too much and will result in the dismal outcome. But backing up. Please refine your question by defining what you mean by results? If I trained you and had you perform 16 total sets per week on a body part you couldn't do it. Regardless of if it were once or three times per week with an adjusted set scheme. This discussion is focused on the highly trained, elite performance athlete. Professional, Olympic, etc... And this is a key variable. Many people think they are doing 10 sets in a particular exercise when in most all cases are barely doing one. Barely. This is of course different for the beginner and intermediate level person.
@@earlcoles5215 When developing fitness, whether you are a beginner or elite athlete, or and in physical rehabilitative medicine recovery the scientific concepts are the same for everyone. The epistemological truth is the same, no matter what your beliefs are or what a local gym hero says. How a person begins to understand this fact and apply it is where people are led astray or success. This truth is reliable, reproducible and inarguable. The key to success lies within the w/t quotient. Once this is understood and practiced all workout systems work. If not, none do. Developing an understanding of the close intrarelationship between the standard of effort required to initiate a general adaptation with the art and science of progression is key.
I train only one set to failure full body along with extended set say 2 second rest. My workouts last 3O Min. This workout won me major titles and took me to the 2008 Natural Olympia. What I learned it's about the diet to get shredded just eating healthy choices grains fruits vegetables and fish chicken moderation mostly lacto vegetarian. Years ago I was fortunate to train under Mike Mentzer full body MWF I was years younger so I recovered fast. These days it's lighter. I take a weight and make it lighter by controlling the monentum and saving my joints. I tried it all and yes crazy high volume and trashed by joints. I know what works and doesn't. I am proud to be a lifetime drug free bodybuilder. Much appreciation for Jay Vincent's wisdom
What's your training frequency?
Yes
If I just start a few weeks ago should I continue doing push/pull/legs or should I do the full body instead in order to put some meat on?
i am 50 years, can you share a routine please
@@patitix22 Are you asking me my friend or you asked tsomebody else?
It works well for me with a partial split routine 3 times/week. Do 5-6 exercises 1 set to max. Tried now for 12 weeks and has gained 3-3.5 pounds of muscle at age 75 and 181cm (5ft 11).
Have previously trained sporadically for 3 years with dumbbells and body resistance. It's a completely different feeling in the muscles after training. Not pumped up like before but hard and firm muscles. Thanks Jay for giving tips on this type of exercise. Efficient and fast, only 30-35 minutes each time. Swedish greetings
what does your partial split look like?
@@ironlung2267 Training Monday, Wednesday and Friday.
A: bench press and rowing.
B: squat and deadlift.
All training days Lateral raise, chins, (occasionally curls) and dips (sometimes close grip bench press).
About once a week something for the forearms.
Good routine for me. Goes quickly and I'm not too tired afterwards
@@kristerforsman2448 very similar to what I'm doing, upper/lower 3 times a week. I'm 56 and have been training this way for 5 years so I don't really see gains anymore but I'm able to maintain and not overtrain this way. Very impressive at 75!
@@kristerforsman2448 remember Jay says bench isn't good for the chest because the function of the chest is adduction.
@@d_no_allyn_86 Yes he claims that but it works fine for me. Warms up the pectoral muscles before with a cable exercise.
Love it. I'll keep going to the gym twice a week for a full body, slow, one-set workout. Works great for me and I don't have time to go 4-6 times a week.
You always have time, Ronnie Coleman did to gym sessions pr day along with his fulltime 8 hour job.
I've trained 4-6 days since 2019 on a full time job too.
@@eliteviktor3 and for what goal? if he was pro bb he would train bro split prob, guy maybe have family and maybe a construction worker, no need to spend time every day in gym like crazy. No need at all if u are not pro athlete wich lets face it no one here is.
This rings true with what I've found. I'm by no means an advanced lifter. I'm 42 and come from a martial arts/boxing background. Most of my work was usually done on bags and with calisthenic sort of methods. There have been a few periods in my life where I started going heavier on the weights and put bag work to the side. I tended to usually do things like lat pull-downs, pull-ups, shoulder press and cable rows, usually in the 8-12 rep range. Recently started Ripletoe's Starting Strength program and it's been awesome to learn basic lifts like squats, bench, OHP, and deadlift, but it's also taken a toll on my aging joints....elbows and shoulders in particular. I've personally found that two heavy days on the basic big compound lifts is great, then spending 1 day on isolation things that don't get proper attention from the big lifts. For example, Sunday: squat, bench, deadlift, neutral grip pull-ups, leg raises. 2 days rest. Wednesday: squat, overhead press, deadlift, neutral grip pull-ups, leg raises. Then on Friday I may do some calve raises, BB rows, farmer's carry, lateral raises, shrugs, rack pulls, etc. I just kinda pay attention to my body and what feels like it's ready for more abuse or needs more attention as a weak link in the chain and give it some love. About every 3 weeks of work, take off a week from the heavy lifting and do some jogging/heavy bag work to tie everything together and give my tendons and ligaments some rest, and that approach has me seeing development in muscles I've never really considered as prominent in my physique.
I love that you have the tree in the shot. Merry Christmas!
Hi Jay, I'd love to see you train a high volume guy your way and measure the results and then maybe you go high volume and train the other guys way and measure results. Sure would be interesting. Great content, thanks for your work ❤️
Yes
Would be cool to see but I feel he'd think it's a waste of time because it's all in the literature. Only a .18% difference in high high volume to, low reps high intensity. So less time, more effort/hit training is more efficient because you got about the same desired result with less time put in. Hence why he looks like he does only workin out about 1 hour a week.
@@d_no_allyn_86 Go tell that to 99% of bodybuilders who ended up 50-100 lbs bigger than Mentzer, lol.
@@d_no_allyn_86 He could grow bigger if he split his training up at his size as opposed to doing full body twice a week, Not to say that he needs to or if that is even his goal to put any more muscle on but likely an unpopular opinion on here but the truth
@@eliteviktor3 How many of those Bodybuldiers are slaves to the gym? It's not about ''Bigger than Mentzer'' 🙄What a silly thing to say. Mentzer cleary stated that he was far from his own potential, he quit training to focus more on the science behind it, and help otherts train with knowledge.
My Routine:
1st day Back, Triceps, and Rear delts. 4th day Chest, Shoulders, and Biceps. 7th day Legs. I rest 2 days sometimes 3. Then I start over. More rest better results. Yes, one set to failure.
Love that split
I train full body workout, every other day. Takes circa 70 minutes and includes 2 warm ups and 4 sets of 8 to 10 reps per exercise.
I have three routines which includes a different exercise each workout. For instance , day 1 will be bent over row, day 3 will be lat pull down and day 5 will be machine pullovers. Day 7 will be back to bent over row.
Great routine to increase strength and pack on muscle.
Bal.
I do the exact same as Jay
Upper body
Push up
Push out
Pull down
Pull towards
Tricep push down
Side lats
3 days rest
Legs
Squat
Ham curl
Quad extension
Calf raises
Bicep curl
Forearms
3 days rest and repeat
I like the curls on leg day lol
I subscribed due to you having a “no nonsense” answer and not trying throw products at us.
So basically for a full body workout mix Mike mentzer day 1 and day exersizes in one day. Then 4 days later mix his day 3 and 4 exersizes together. And reapeat every 4 days ?
Full body, rest, rest, repeat was nice to start with but after a while I just ended up spending two hours in the gym and had little energy left for the isolation exercises at the end so it's been more practical to split it. I don't really feel systemic fatigue from upper body day, and lower is followed by a rest day so it's better for me to do back to back training than trying to fit everything into one day.
Most people actually dont. Also science dont show a problem there. At some point okay. But untrained beginners are best of full body for sure
What are considered untrained bodybuilders.... Those who's body's have not reached their genetic potential ? Because I have been working out off and on for the last 25 years. But never consecutive
I'm short on time and that's why I use a split routine. I have 10 minutes to work out every morning. Just enough time to do one set to failure, a bit of pacing, and off to work without too much pain. You're right about accumulating systemic fatigue, I find myself taking a day off here and there when the body just seems to say "nope" in the morning.
Pretty smart.
Gotta love Jay, man. Never lets us down haha. Also, I was wondering if I could get your advice on something Jay. Have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me burn some fat and I like their plans. Was just wondering if you've heard of or tried anything like that out. Thanks again man!
I base it on how busy my life is. My preference is a completely standard Body by Science Big 5 once a week. BUT, if my life is really busy I'll split it up into 3 workouts per week to reduce the max amount of metabolic stress at any one time. Doug McGuff talks about this in a video called "Flying under the radar" or something.
Thank you Jay. Guys like you and Kevin Richardson who has Naturally Intense on UA-cam are both advocate of high intensity and very short workouts. Kevin also like you has a fantastic physique. Keep up the good work !!
Week 1:Chest/arms, legs, rest. Back, shoulders/arms, rest, hamstrings/abs.
Week 2: back/shoulders, arms/abs, rest, legs, chest/arms, rest, back.
Week 3: Legs, chest/back, rest, shoulders/arms, rest, rest, legs.
Week 4: Chest/shoulders/arms, legs, rest, rest, back, chest/shoulders, rest.
(Every workout has sets to build up the weight for 1 topset with max ammount of reps - over 10 reps. and is followed by a lighter set for over 15 reps. usually no more than 3 movements pr part, so arms is 6 movements, chest is 3, back 3-4, legs 4, shoulders is 4. I also do supersets on all bodyparts, somewhere in the workout.)
This made me increase my weight from 145 to 240 peak weight, competing at around 205 last time, aiming for 220 on stage.
how many times per week each routine is done
I like periodization of a sort. Most of the year I do a split - based on one Mike Mentzer recommended early after his break with Jones ... but for 6-8 weeks once or twice per year, I like shifting to an Arthur Jones style full-body workouts (just without the machines I don't have access to, swapped out for simple pulley or free weights) - - like the old Jones workouts, I power through with no rest breaks and try to finish before fatigue catches up to me... and then try to get good sleep. I do this twice per week (I've done 3 times per week, but felt burned out and over-trained after just a few weeks - - twice is enough). In 6 -8 weeks, I might start feeling overly wiped out(not feeling recovered after even 2 or 3 rest days) or have sleep disruption, which signals me it's time to go back to the split... but I make more mass gains, do more body-re-composition, and feel just more overall athletic during the times I do full body - - it's not sustainable, for me, long term, but is great for a short term burst of improvement...It's also a good way to sort of test yourself(I tend to switch to full-body before a birthday), or to push yourself outside out of a rut, or plateau. As soon as it stops feeling effective, go back to a split. I don't believe in "muscle confusion", but do think it's good to shake things up a bit, once in a great while.
I'm 52, been training for a few decades, am pretty big, so have figured out what works for me (which might not work for you).
I prefer splits, but i never liked PPL or Bro splits
My split is like
Chest / Tris / Calves
Back / Bis / Trapz
Rest Day
Shoulder/ Legs
Rest Day
Start Cycle Again
I've found a PPL works well for me.
I have decent gym equipment at home, and I work from home, so I do legs Monday, push Wednesday, and pull Friday.
I find I can go really hard for 3 or 4 exercises on each day.
I may have to try a couple of full body workouts instead for a bit though.
Thanks as always, Jay 👍
what about more frequently workouts ? 1-2 sets to failure per day / single muscle group / , training everyday/5,6 days per week/?
I've been doing a Workout A and Workout B, each once a week.
Day 1
Squats
Front Squats
Dips
Rows
Day 2
Deadlift
Overhead Press
Chin-ups
It's very similar to Mentzer's consolidation routine in his last book.
Nice!! how have your results been man?
@@jamesstone5340 Progress is slow, as with every routine I've used in the past 30+ years. However, I'm a classic ectomorph and I run and bike as well. The time efficiency allows me to get the benefits of weight training without spending hours in the gym.
I like the looks of this split.
Bro idk how you can manage front squats a fter squatting. I can barely walk when im done LMFAO
Your content and your delivery has been improving, Jay. Love the recent videos
Nice video, thank you.
Front squat, stiff leg deadlift (not RDL), low incline bench press and chin ups. I feel great.
Just listened to the Relax Me Daily channel, for true relaxation after my full body workout.
The most effective is always the one you can sustain, over an extended timeframe.
I used to make a 3 days fullbody and I increase to 4 days and I kept the same intensity. If plan well, you will never feel too sore to make the next day workout and still trigger muscle growth.
I’ve done both for years and I absolutely saw better results from splits. That doesn’t mean that full body doesn’t work just as good for someone else. It all depends on the individual..
One of the best bodybuilding UA-camr who's spitting facts
I do a Monday, Wednesday and Friday routine with one strong core lift like squatting or benching then 2 hypertrophy exercises for the rest of the full body at 80 percent intensity. Tuesdays and Thursdays I do sprint interval training and conditioning/ growth hormone release. I also do heavy sled work and heavier functional circuit training some days. The conditioning is for firefighting which helps a lot. The theory from doing a full body workout is that it is supposed to release the chemical signal of growth more often especially needed if you are a natural. I do all of this and I have been the strongest and biggest/best conditioned I have looked so far. Diet and stretching is heavily needed as well. people say this it is too much and im crazy/ props for doing it. well....this is what sets people apart from others...sorry. look at Special Forces, Top Athletes, First Responders. Most do full body functional workouts/ conditioning and they still have competitive good natural physiques. Just have to be willing to push yourself and get your body to adapt and it will become more normal. I was skeptical myself always liking the typical bro split for optimal growth but now doing all these different types of exercises while improving in multiple categories has made me realize more is possible. My point is don't be afraid to try new things and go against the social norm and do your own research/ testing. You never know what may really benefit you more.
Tbh Upper/Lower/Rest or Upper/Rest/Lower/Rest has been the best for me. Full body washes over into my later exercises more often than not. If I do full body I have to heavily abbreviate it and I don't enjoy that for certain muscles like delts, chest, back, quads.
Indirect effect....that's interesting. Yeah, you do arms to failure doesn't mean that next shoulder excercise won't be effected.
I recently bought the golden arrow system, where do I find out my workout?
I do full body for psycholigical reasons. I don't like the idea of using one part of my body and then the other on a different day.
Of course, I end up crushed
3:40 Well, you can interpret that in two ways. Since the whole body is affected when working, one muscle group, then you won’t be able to produce enough force in the consecutive muscle groups worked after that first initial muscle group
Split routine. For me and it's MORE EFFECTIVE AS IT S ALLLLLL. INDIVIDUALISTIC.......I TRAIN EVERY THIRD OR 4TH DAY ONLY. ON A PUSH PULL. LEGS. AND CONSTANTLY IMPROVE. WITH ONLY 3 TO 5 SETS. A BODYPART. WITH MUCH REST. CONSISTENCY. FOOD. AND REST = GROWTH. MOST OVERTRAIN
I love going to the gym every 2 days I feel fully healed and primed for another Mike mentzer workout
That's why I split my workouts. As the workouts are systemic & won't be able reach the results I would want to reach doing a full body in one session
Personally i suck at recovery, MD here working 70 hours per week and so on , so i do prefer a push pull legs in the span of approximately 10 days period, meaning each muscle group is trained 3 times per month. Individualise your workout based upon the certain needs of your body. Huge respect to those who can do whole body workouts , i envy you 😅
Try a consolidation routine once a week. Its worked very well for me. Similar to the big 5 routine but with some isolation exercises for rear deltoids neck and forearms
First Leg session today with Golden. Smoked.
Quick question on the execution of the single set. What type of warmup should one be performing? Is there a % ballpark range/rep range that is considered optimal in terms of injury prevention?
This is literally the only sound explanation of split vs Full body in existence.
I do the same, split 2 times x week. At my age, with family, work and sometimes poor sleep due to children is more than enough.
Great Great great info. I don't think I could do a full body each time either. I used to do hundreds of reps so I know how to push myself but at this intensity..I can barely handle doing every muscle group.. it's so brutally taxing on the whole body like you said here. So i don't feel I have as much to give to the upper body if my legs are trembling. Lol.
Funny. I *started* with a split (2, 3, and finally 5-workout split) and only when I couldn't progress that way anymore I went to a consolidated routine (I guess there is a difference between full body workout and consolidated workout?). While the workouts became tougher I now only needed 3 sets for the entire body compared to 12 sets on the split.
How do we know that we reached the level to do splits ? I mean how do we know that we quit the level of beginner ?
Good question. Maybe after 3 month.
i think it all depends on your current life demands/schedules and goals. For me, i strength train full body 2-3 times a week, mostly low-rep ranges with higher/max loads from anywhere between 25-35 minute duration. I'll also do some form of cardio (stair climber, walking, treadmill, jogging/running outdoors, playing basketball or soccer w/ my son) 1-2 days a week which is mostly lower intensity. I typically take off 1 to 2 days a week from focused training/exercise. On those days, i'll still go for an easy walk or bike ride around the neighborhood because i have an office job where i tend to sit a lot, so i prefer to do some movement daily to try and offset that.
Thank you
Perfect, thanks a lot 👍👍👍
I do full body three days a week off Saturday and Sunday.
Solid advice. Keep it coming! 👌🏻
You make a very good point
Couple years ago when I used to train full body workout I saw a massive gain and now I’m training split workout. I’m not seeing as much result. I’m definitely going back to full body workout four times a week.
Fpur times is too much if you are not on gear
Hi, i still dont know what Jay propose......full body workout once or twice a week? Because sometimes he says you do just two workout a week like upper body and then lower body that means body part just once a week. I am pretty confused
He does upper body two days off than lower body two days off repeat. So he hits each every 6th day which makes it twice within a 7 day period. (12 days 4 workouts 2 upper 2 lower)
That being said what if you're combining the method and philosophy of PPL with H.I.T. and spacing them out rather than 3 days consecutively?
That way you're training with intensity but you've got 1-2 days in between to recover from any systemic fatigue and having "a bit" in the tank to give your workout your all?
Works well. You can also experiment with PP Rest L Rest if you can recover
Can you define overtraining?
I can not tolerate a full upper body in 1 workout!. I'm 40, been working out for 5,6 years and I go hard! Hard to failure! so it's not something for me it's just to much. I can only workout in weekends and Mondays. So I do PPL for 3 days in a row and then take the rest of the week off.
5:36 how are you going to maintain the muscle mass you created through a certain stimulus if you don’t exceed or at least keep the stimulus, the same. lessening the volume will result in a loss of muscle or at work or at best just maintenance
Liked and shared. Thanks for promoting truth even if it is uncomfortable for most to hear and accept. 🍒
But on the split you can do more exercise is probably what most people think
I thought you said there was no perceivable difference in results from split training and full body workout training
Who here does full body twice a week and like it?
Monday and Thursday or Friday depends how i feel . But yeah twice a week. FBW high intensity 2 exercise per body part one for biceps and triceps
@@tonyvee5799 how long do these workouts last? 45-60 minutes or so?
@@ronburgandy3339 about an hour i do 2 exercise per body part and one each for arms.
Top set
Back off set with either a drop or rest pause and im out.
@@ronburgandy3339 usually bout 1.5 hours to 2 hours
I ran full body for 7 years and loved it but after starting to incorporate more and more high intensity techniques the fatigue and soreness became too much for me, to the point where I could sleep, and I can definitely notice that my squats are weaker when paired with upper body. Right now just trying out torso/limbs and may switch between that and a traditional upper lower… otherwise with my time constraints I would have to do a very bare bones program to keep it full body
Mike Menzers recommendation was - from the video/audio - chest/back - shoulders/arms - Legs every third day with 5 exercises a day. He also recommends 4 cardio sessions a week at 25 minutes in what we would call zone 2 training (60-70% or your maximum heart rate).
I am on both sides of the fence with cardio. I think it’s necessary for health and wellness reasons but isn’t mandatory.
You're mixing up a bunch of things mentzer said throughout the years. It's important here to separate WHEN he said these things and not to combine everything he said at any given time.
His philosophy regarding bodybuilding and fitness changed throughout the years and he would in his later life advocate much less training than he did in let's say the late 80's
@@Timmitous I agree- this was most likely said when he was done bodybuilding and just coaching. With that being said I don’t know his history 100%. I think the average person trying to say in shape that this would be an easy protocol to follow. Not everyone would find this satisfying but your average human who wants some modicum of fitness- this can work and is a very simple protocol to follow.
@@Timmitous Yeah, lets listen to what he said when he was an out of shape meth addict and not to what he actually did when he was competing in the Olympia.
@@adam-lt8iy So you'd rather copy the program of someone with great genetics using PEDs competing in the most prestigious bodybuilding show, rather than using the program recommended by the same bodybuilder some 20 years later when he has accumulated the knowledge about how much the average Joe can tolerate in exercise?
@@Timmitous yes. Using peds as an excuse to not work hard is typical for lazy people. Not a single person has built a good physique using the methods he came up with in the 80s and onwards. His own students have said numerous times that his consolidation routines were crap and that they LOST muscle on them
How about upper and then a leg day?
Awesome split. Upper lower Is great
I do one full body 3 days off and repeat.
Mike Mentzers arms were amazing.
ty bro ❤
Have u tried more frequency but going let’s say 90% to failure? U might get same results without the fstigue
So, we should just be less efficient?
In my opinion split training is more advanced users (bodybuilders, e.t.c.) while full body is for beginners
We don't deserve Jay
So true
Splits can make the workouts shorter as well, allowing more intensity to parts trained. Full Body is more legit when you are weak. Or reach a result with it that satisfies and then only concern is maintaining. I have worked in construction whole life, always preferred workouts daily right after work, short and intense. Took days off as needed more than scheduled. To say you can not grow from splits 100% natty, and working construction, just proves gross inexperience.
So which is better for muscle mass?
@@camronredou3550 In general, split wise, look to what is going to work for your lifestyle that is going to allow consistency. If there was some end all be all perfect split, and it didn't fit your lifestyle, leading to missed workouts, the advantage would be gone anyway. Workout Consistency is very important for natty's and is the most important consideration when choosing a split. Once the split is chosen you just make the volume and intensity fit the split for progress. For me, after hard days work, it was daily, immediately after work, intense, short and sweet, three way split.
Can someone please link me to a video about this guys training method/ideology? I just came across him and have a small glimpse of what I think he’s saying but want to hear him clearly explain what method he preaches. Thanks in advanced.
What about If were not natural trained
Fullbody dont train beyond failure.
Split routines train beyond failure. To me it makes no difference.
High frequency fullbody for the win . Its ok if you miss 2-3 days why? Because you done hit everything
What about competetive bodybuilder workout
Mike split it to 3 to 4 days a week split routine but every 4 to 7 days you workout
Same here, NO WAY i could handle doing squats (especially one slow set to failure, like I"m doing now). I'd like to do deadlifts as well and they are very taxing so a split routine is my only option. I'm doing Mentzer's HIT program now so I'm hoping that is going to work better for me than the train every other day system I had going before. Anyway, like your approach and everything seems to make a lot of sense.
How is it going?
“Still affected” doesn’t mean “still stimulated”.
There ya go. Free. I m selling nothing. The data doesn't apply to everyone. 1. Study. Small. Sample means ZERO
Great content 👌
Mr well rested over here
Your point just proves a split is more effective than the entire body.
Fitness is frustrating, bodybuilding is literally built around performance enhancing drugs, and as a normal guy i will stop right here, no more researching, i found the only variable for me is safety, everything literally works. So why not stick with the safest option which is what i found in this wonderful channel
2:29 You just contradicted yourself. This is the reason you do a split workout. You give your body time to recover in order to get a more effective fuller workout for the target muscle.
No, you didn't understand what he said. He was very clear: there is no significant difference between full-body and split routines, as long as you train as much as you can and with the volume and frequency that you can recover and adapt.
However, many individuals may find the volume of total body training too much to be done in a single session. Then spliting the body can be better.
@@AndreLeitedaSilvaGaldino No significant difference between split and full body workout? I can tell you're not a bodybuilder.
@@AndreLeitedaSilvaGaldinoYou should look into Mike Mentzer's workout program. If you want to build more muscle YOU MUST do a split routine. You will not make muscle gains with full body workouts, that would just make you more slim fit like this guy in the video. If that's your aim then go for it.
I do my push pull and legs in one day. But I rest a long time in between exercises because if I do them all back to back to failure. I’m toast. Useless for the rest of the day.
Problem with HIT is the recovery. Takes too much toll on the system.
so.... you could get fully jacked on a 3 day fully body workout routine?
I was worried by listening to the first half, thinking I’d have to disagree. Luckily, he explained the rest in the second half and he’s 100%.
I only split because I can’t get through a full body workout anymore at full intensity (I used to be able to) not because I like the gym. I have to split the exercises AND add days in between because even if I do push on Monday I won’t be able to apply maximum effort on Tuesday in any other muscle “group”, just as he explained. I have my records on time and weight that clearly show this.
Where I’m at with my development, each muscle “group” gets trained every 12 days. The days in between split days are literally just so my nervous and energy systems can be restored to the point where I can apply maximum effort in another “group”, but certainly not the same group, because those muscles will still not be recovered and ADAPTED (two different things). For me, muscle “groups” individually recover and adapt currently at around 12 days.
How do I know it’s 12 days? Because if I train a “group” in less than that, say 7 days, all of my times under load with the same weight will go down a lot. If train at 11 days I may be able to repeat my time under tension but I wouldn’t expect any increase. I could probably go longer than 12 days but why.
Recently I was sick and went on vacation and had about a month off and I did lose time under tension on almost all exercises but was still within my time ranges. I also noticed a loss in my ability to apply maximum effort. I can really only say that I knew there was deeper to go but I just wasn’t capable. It’s like my nervous system didn’t think we needed to push hard anymore. Hard to explain.
I do notice that my entire body continues to get a “pump” to some extent, no matter which split day I’m on. I can do leg day and notice a little pump in my arms, for example. I always trip on this, but it’s cool.
You shouldn’t go to full failure on a full body routine it’s to taxing as a natural your taxing every single muscle group in one workout,you need to stop 1-2 reps short of failure I did full body for 3 years when I started lifting and realised you can’t apply the principles of high intensity to a full body workout unless you have a lagging body part you want to bring up to speed,I tried the same thing 3 days a week on my third year of full body all out intensity on the exercises and quickly realised it wasn’t sustainable as I was burning out,that’s when I decided to go on a split as my time with full body workouts had come to end I needed to really shock my muscles now to illicit growth so I did 3 days a week still split the body into those 3 workouts dropped the volume and went all out war with the intensity, after 6 months I lost so much body fat and gained more mass I couldn’t believe it and I wasn’t even bulking or cutting I was on around 2200 calories a day and didn’t even do cardio apart from the beginning of my workouts where I would use the treadmill for 10 mins to warm up and get my body temp up
@@Lemon-squeezer sounds right. I never bothered not going to full failure because my protocols picked up the lost in strength in the latter exercises with continued growth and increased strength with the first exercises. It was natural to then split so the main compound movements were first. Since then I’ve had nothing but improvements in strength and size every single session. I log everything and time everything to the second. We ended up with similar protocols but from different directions
@@Lemon-squeezer genau so ist es.
Full body, 7 exercises, 2 sets per exercise, positive failure, 7 days a week..sh*t has me sore and growing like a fkn madman!
3:25 I cried when he locked out
If what you say is true, and can be proven by science, then why don’t all the studies point to the same conclusion. Why is it only a fringe select few that have this mentality of a minimalist training?
Believe it or not
You can look like this working out twice a week? Ain't no way. You working out 6 hours those two days and running 10 miles the other 5 days?
Full body or split, makes no difference. The overwhelming limiting element of success in your program has nothing to do with working FB or a split routine.
So doing 3 sets of a specific muscle 3 times per week will produce the same results as doing 16 sets with the same intensity only once per week ?
@@earlcoles5215 There are far too many variables in your question. Some or many think they can and therein lies the overwhelming load of crap the entire industry is loaded with and has been for decades. People who pretend to know things they can't possibly know. 16 sets per week on a single body part with a specific focused exercise, where the set is correctly determined to be a performance set is going to be way too much and will result in horrible outcomes and likely significant trauma. 3 performance sets done 3 times per week is way too much and will result in the dismal outcome. But backing up. Please refine your question by defining what you mean by results? If I trained you and had you perform 16 total sets per week on a body part you couldn't do it. Regardless of if it were once or three times per week with an adjusted set scheme. This discussion is focused on the highly trained, elite performance athlete. Professional, Olympic, etc... And this is a key variable. Many people think they are doing 10 sets in a particular exercise when in most all cases are barely doing one. Barely. This is of course different for the beginner and intermediate level person.
@@earlcoles5215 When developing fitness, whether you are a beginner or elite athlete, or and in physical rehabilitative medicine recovery the scientific concepts are the same for everyone. The epistemological truth is the same, no matter what your beliefs are or what a local gym hero says. How a person begins to understand this fact and apply it is where people are led astray or success. This truth is reliable, reproducible and inarguable. The key to success lies within the w/t quotient. Once this is understood and practiced all workout systems work. If not, none do. Developing an understanding of the close intrarelationship between the standard of effort required to initiate a general adaptation with the art and science of progression is key.
Had best results doing full body 💪💪😎😎
Brian S 😂😂😂
Thank you Mike Mentzer
Bs!!