Video není dostupné.
Omlouváme se.
Why I'm still a proponent of high-frequency training and full-body splits
Vložit
- čas přidán 16. 11. 2023
- Full interview by @ssdabel : • Time-efficient workout...
#mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #exercisescience #weighttraining
I train full-body 6 times a week. Some muscles 6 times a week, others only 3. It is definitely my favorite program so far
Any growth?
@@zyxwfish yeah I made gains
Nice man! I do 7 days a week but my program, if you call it that, is really eclectic. I hit back 3 times a week, chest/shoulders/bi's 2 times a week, and legs 2 times a week
can you do a video on how to set up full body workouts
Do 4 days, do 1 exercise per muscle group per day. Done
Or 3 days is fine, depends on what you’re used to and what your schedule allows. Even 2 days is better than 0.
Try primarily compound lifts for a while, start each workout with your slowest growing or weakest body parts. So if you want to bring your legs up cause you haven’t trained legs that effectively, try something like:
Squats (or squatting pattern)
Bench press (or db press, machine bench etc.)
Barbell rows (or machine rows)
Then on day 2 hit the muscles slightly differently.
Instead of flat bench do incline, instead of rows do lat pull downs, instead of squats do deadlifts or good mornings
What metalmachine said makes sense. 5 sets of your pushup progression/bench press, 5 sets of squat, 5 sets of deadlift, 5 sets of rows/chin-up progression, 5 sets of hanging leg raises, and you can add accessory work if you got time; reverse curls, wrist curls, finger curls, calf raises, adductor/abductor machine for example, split those you choose into 2 days for each exercise for time consideration and you are about golden.
@@Metalmachine18wrong. Thats not going to grow jack shit. Full body high frequency is hitting each part as soon as theyve recovered.
@@spontaneousbootay 1 exercise per muscle group per day means 4x Week frequency for every muscle. Math don’t math for you I guess angry internet man
There are different lifestyle and genetic factors that impact volume/frequency dose response. Menno always has great advice to start with as a default, but if you want results, record what you did and measure outcomes. I’m always amazed to find out how many people train 4-5x a week without measuring their result vs effort!
There are also sequencing biases to consider - ie if you have been doing 3x5s on compounds twice a week and start doing high volume more targeted training you’re gonna get some results. Also if you’ve been doing high volume for 6 months and hit a plateau and switch to strength for 8 weeks then back, you’re likely to get a benefit you wouldn’t from doing either in isolation in a study.
Can you make a vidoe explaining volume, intensity, failure, reps in reserve, and frequency of training? I saw you on Fresh and fit and it's amazing. Waiting for part 2. Thanks man
7 day a week full body crew checking in. I do a variation of Dr Mikes time efficient full body program. 2 sets per body part per day 20 rep max weight, then try to progress reps up to 20 on second set and once I hit 2 sets of 20 up the load so I’ll get 20 reps then maybe 12 reps on the second set initially.
Thanks for sharing those numbers on progressive reps, that range. As someone with bulging discs in my spine, I'm excited about the newer research on 12 reps. I hurt my back twice squatting in the 6 and 8 rep max ranges. One of my wrists hurt a lot below 10 reps, too. My injuries were likely originally from other things.
I started full body since January and I'm loving it
Excellent video! 🙏
I agree in principle but it seems harder to manage. Didn’t take much to mess up recovery and not be able to train the next day
Ppl into full body as each part recovers
This cut was really confusing.
Would be great if we had an accurate way to measure recovery. It would quell all the hypothetical theories on program design.
The problem with high frequency is that in order to work you have to significantly reduce intensity, otherwise you either burnout or get injured in the long run. To me its not worth it, so I rather rest more days.
You could do the same # of high intensity days and add a day or two of lower intensity work. This works well for me, especially when I'm using blood flow restriction.
This was my experience with powerlifting... doing full-body multiple times a week at high intensities/loads got me injured.
I think if the goal is hypertrophy, not power lifting, your concern about injury is much less of a concern when rep ranges are in the 10 to 30 range. Power lifting puts much more strain on joints and tendons and take longer to recover.
I don’t think this is true at all. In fact I find the opposite can be true for a lot of clients. Doing full body every day means you spread your volume across more sessions e.g. 4 sets of chest each day instead of 16 on one day. Lower volume almost always correlates with higher intensity, it also is easier to recover from. You also may think you’re doing high intensity on your later exercises if you do 4 chest exercises in a workout, but the reality is the muscle is already so fatigued it’s just not able perform with enough weight to be provide as much stimulus as if you spread it. So it’s largely easier to exhibit high intensity into just a few working sets for that muscle than across many. Recovery is highly individual though and of course for some people it won’t work but I don’t see any reason why intensity would have to drop
Same
Is it the most effective for hypertrophy? Strength? Both?
Full body splits just takes to long, that’s why I don’t do them.
I do 3 day split instead.
When evaluating studies (and finally presenting your findings) do you take into account the sex of the subjects being studied?
Of course.
What frequency do you think is optimal for muscle group per Week?
Read the video description
people forgot that working harder is better
I see better results from having more rest days, research be damned.
if we increase frequency we must decrease intensity, i love going to failure but if it means more gains to decrease it than im on board, what RIR should i be training to?
RIR ???. . . Zero
I'm 64 getting the most muscle growth in my life , naturally , by increasing my volume. I use a 3 way split routine and train each muscle group twice in a day, two days a week for 6 total days a week. For example, day one, legs at noon and 6 PM. Day two, back at noon and 6 PM. Day three upper body noon and 6 PM. And repeat.
I stay in the 10 to 30 rep range and incorporate advanced techniques such as pyramids, drop sets, rest/pause, lengthened partials, supersets, etcetera to go "beyond" failure every workout twice a day.
@@zeuso.1947Wow, impressive that you can recover well from that. Once you get used to it, I guess it's easier!
The research pretty much says that more volume (more time under tension) and proximity to failure (more muscle fiber recruitment for the given weight) give the best results. Short of overtraining, so don't go for an ultramarathon after your strength training. :P
@@mikafoxx2717 🤣 No marathons for me. Every minute out of the gym is recovery time.
high freq doenst mean no rest. push pull legs gives rest for each trained muscle while the benefids of training more thenb3 days a week.
How? Freq. is lower on PPL.
5 day a week? nope best freq.
I meant on each single muscle. You will train legs 1-2 times per week on a 5 dayweek PPL.
sure, rest is equally important, thats why ppl is great. you can train full cirlce whilst giving rest to previous trained muscles
@@michielp1392PPL suck for me. Arms always last and sore lats cant bench. Sore hamstring cant Rows.
Less is more. I go hard one day 7 sets per body part and rest 6 days.
Yeah. Most studies are straight garbage. Funding is limited and the way the study is structured and the questions are asked rarely imitates reality. For example, a study will compare frequency by having you do X weight for Y reps for Z sets in one day. Another trainee will do the same weight for same number of reps and the same number of sets, but divide the work across 3 days.
This seems to show no difference in most studies.
That is not why or how most people use high frequency training and does almost nothing to measure the difference. Fact is I can squat for three hard sets and do 3 sets of hamstring curls Monday and leg press for 5 sets with some hip thrusts on Wednesday and deadlift +leg extensions Friday. There is no way I can do this volume for remotely the same weight and reps in one workout. The higher training frequency allows you to maintain high intensity over a larger volume and these studies are not adequately designed to test that.
Bro u look like off brand PewDiePie
Menno is better looking. no homo
3 days on, 2 days off, 3 days on! PPL!