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The Most Effective FULL BODY Workout For Growth #01 [Science Applied 1]
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Date: 2020-01-19
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Comments and reviews: 10
Ken
Hey Guys, Jeff inspired me to try and this is my two months opinion Id consider myself as an advanced lifter (with just training for at least 6. 5 of weightlifting) so my muscles are used to a training regime. One big thing I want to give everyone whos advanced DONT UNDERSTIMATE YOUR BODYS ADAPTABILITY. Personally Im on a plan I made in which every month I raise the % max weight and lower the reps per set every month and peaking in the summer. So far Im two months in and Ive started on a 16 reps and 60% of my 1rm and this is also with me doing push 1 day and pull the next day and then repeating until the end of the week so Im running at 5-7 days a week. Two months in, Ive noticed 1) so far I am able to achieve my desired reps and weight every day even though I hit squat first on the push and deadlift on the pull. 2) First week was hell but the weeks after I can regain my energy by eating a good meal before and after working out. 3) deload after 4wks. 4) you may not hit your reps per set at the weight you calculated, but just take a couple seconds break and finish the set. Your body adapts and the next week I can pump out more reps. In closing this isnt the final opinion but more of a soft check up Could be different to everyone else but Id like to give my experience
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Hey Guys, Jeff inspired me to try and this is my two months opinion Id consider myself as an advanced lifter (with just training for at least 6. 5 of weightlifting) so my muscles are used to a training regime. One big thing I want to give everyone whos advanced DONT UNDERSTIMATE YOUR BODYS ADAPTABILITY. Personally Im on a plan I made in which every month I raise the % max weight and lower the reps per set every month and peaking in the summer. So far Im two months in and Ive started on a 16 reps and 60% of my 1rm and this is also with me doing push 1 day and pull the next day and then repeating until the end of the week so Im running at 5-7 days a week. Two months in, Ive noticed 1) so far I am able to achieve my desired reps and weight every day even though I hit squat first on the push and deadlift on the pull. 2) First week was hell but the weeks after I can regain my energy by eating a good meal before and after working out. 3) deload after 4wks. 4) you may not hit your reps per set at the weight you calculated, but just take a couple seconds break and finish the set. Your body adapts and the next week I can pump out more reps. In closing this isnt the final opinion but more of a soft check up Could be different to everyone else but Id like to give my experience
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SM
I really love your content. However, you and a bunch of other people primarily depend on scientific literature. Anyone who has take middle school or high school science knows there there are a TON of flaws in scientific research all the time. Therefore, primarily relying on literature wont help. For example: in one of your videos you mention that the medium grip lat Pulldown showed more activation, but for me, I have a better mind muscle connection on a supinated grip lat Pulldown. This just goes to show that just because the group of people they tested got a result, doesnt mean another person will get the same result. Heres a flaw with EMG datas, they are all averages. Someone in the group couldve gotten poor muscle activation while someone else couldve gotten the highest. Do you get what Im saying? You even proved that in this video at around 1: 55. You pointed out a flaw in the literature done by professionals. In conclusion: Solely relying on scientific literature for working out isnt smart. You should use practical knowledge as well.
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I really love your content. However, you and a bunch of other people primarily depend on scientific literature. Anyone who has take middle school or high school science knows there there are a TON of flaws in scientific research all the time. Therefore, primarily relying on literature wont help. For example: in one of your videos you mention that the medium grip lat Pulldown showed more activation, but for me, I have a better mind muscle connection on a supinated grip lat Pulldown. This just goes to show that just because the group of people they tested got a result, doesnt mean another person will get the same result. Heres a flaw with EMG datas, they are all averages. Someone in the group couldve gotten poor muscle activation while someone else couldve gotten the highest. Do you get what Im saying? You even proved that in this video at around 1: 55. You pointed out a flaw in the literature done by professionals. In conclusion: Solely relying on scientific literature for working out isnt smart. You should use practical knowledge as well.
reply
Petar
I am 6ft and my weight was 260lbs. I did 1 meal per day, nazi keto (0 carbs) and after a year i was down to 185lbs. I was not satisfied with the belly skin left hanging and since that diet is actually not sustainable for long term, i decided to transition to a moderate diet and start lifting. I have never lifted weights before. I am 220lbs now and i have been doing squat-overheadpress-deadlift squat-bench-barbell alternating with 1 day rest for 4 months now. The last 3-4 weeks my weight has been stady at 220lbs. I keep increasing the weight every 2 weeks, i am squatting 3 sets x 10 reps 2min breaks with 90kg currently. I am not sure if i am in the body recomposition phase where my fat weight is being substituted with muscle weight. I am certainly eating enough protein, not eating more than 2200 calories per day and working hard at the gym. Is it possible that my metabolism still hasn't adjusted since i did such an extreme calorie deficit keto?
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I am 6ft and my weight was 260lbs. I did 1 meal per day, nazi keto (0 carbs) and after a year i was down to 185lbs. I was not satisfied with the belly skin left hanging and since that diet is actually not sustainable for long term, i decided to transition to a moderate diet and start lifting. I have never lifted weights before. I am 220lbs now and i have been doing squat-overheadpress-deadlift squat-bench-barbell alternating with 1 day rest for 4 months now. The last 3-4 weeks my weight has been stady at 220lbs. I keep increasing the weight every 2 weeks, i am squatting 3 sets x 10 reps 2min breaks with 90kg currently. I am not sure if i am in the body recomposition phase where my fat weight is being substituted with muscle weight. I am certainly eating enough protein, not eating more than 2200 calories per day and working hard at the gym. Is it possible that my metabolism still hasn't adjusted since i did such an extreme calorie deficit keto?
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Khaled
One of the reasons u pushed this style of training was because that if ur doing one exercise per body part u will go harder on them with higher intensity cuz that's the most important thing when it comes to building muscle after all. now in the video ur saving 2 to 3 reps in the tank for almost every exercise even for the main exercise in the workout the Squat so that u can train more and more through the week and basically doing more volume, that seems like u are not giving the muscle enough stimulus at all and just barely hitting them every session and even if u r focusing on one body part every session u r not giving the other muscles nearly enough work to spark any real damage so after all in this workout u trained ur legs and just added volume with no real benefit for the other muscles. volume over intensity is not the answer last I checked.
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One of the reasons u pushed this style of training was because that if ur doing one exercise per body part u will go harder on them with higher intensity cuz that's the most important thing when it comes to building muscle after all. now in the video ur saving 2 to 3 reps in the tank for almost every exercise even for the main exercise in the workout the Squat so that u can train more and more through the week and basically doing more volume, that seems like u are not giving the muscle enough stimulus at all and just barely hitting them every session and even if u r focusing on one body part every session u r not giving the other muscles nearly enough work to spark any real damage so after all in this workout u trained ur legs and just added volume with no real benefit for the other muscles. volume over intensity is not the answer last I checked.
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Kas
But with 80% you can almost do 8 reps. 8x80x0. 033+80=101 (very accurate formula. So that would mean your sets are almost at 4RIR (3. 6RIR to be exact. This seems like a very high RIR to stimulate the muscle well enough. If you would do 12 reps a 3. 6RIR I would get but to have an RIR this high at only 4 reps seems almost like junk volume to me. Even the week after that where you go 6x75% is even higher at a 4. 1RIR. I don't get how this would be stimulating enough. Also why would you think supersetting squats and incline presses is a good idea? Squats are very high demanding. Supersetting this would seem very illogical. Why not superset incline presses with lat pulldown. Antagonistic muscles, so makes way more sence. And both are way less demanding so supersetting is not issue. Can you ellaborate your choice?
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But with 80% you can almost do 8 reps. 8x80x0. 033+80=101 (very accurate formula. So that would mean your sets are almost at 4RIR (3. 6RIR to be exact. This seems like a very high RIR to stimulate the muscle well enough. If you would do 12 reps a 3. 6RIR I would get but to have an RIR this high at only 4 reps seems almost like junk volume to me. Even the week after that where you go 6x75% is even higher at a 4. 1RIR. I don't get how this would be stimulating enough. Also why would you think supersetting squats and incline presses is a good idea? Squats are very high demanding. Supersetting this would seem very illogical. Why not superset incline presses with lat pulldown. Antagonistic muscles, so makes way more sence. And both are way less demanding so supersetting is not issue. Can you ellaborate your choice?
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Winston
Like I said. You have the lower body and you have no upper body, you got a problem building. wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper. you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body. No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.
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Like I said. You have the lower body and you have no upper body, you got a problem building. wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper. you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body. No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.
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ewetoob
This is good timing for me as I have been re-evaluating and fine tuning my routine. I have pretty much done full body workouts for the last 5 years. I would say I am a hybrid bodybuilder / general fitness person. Symmetry is my goal. I concentrate on doing compound movements for the big groups and then adding an accessory exercise or two to a focus area that I think I need a little more work on. Or if I feel strong that day in a certain area I do a bit more. So in general, I am doing what you are doing here just not specifically having a focus day for each big group. A little more freestyle for me. Thanks for doing the work here as I know a lot of us full body people will really enjoy this series
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This is good timing for me as I have been re-evaluating and fine tuning my routine. I have pretty much done full body workouts for the last 5 years. I would say I am a hybrid bodybuilder / general fitness person. Symmetry is my goal. I concentrate on doing compound movements for the big groups and then adding an accessory exercise or two to a focus area that I think I need a little more work on. Or if I feel strong that day in a certain area I do a bit more. So in general, I am doing what you are doing here just not specifically having a focus day for each big group. A little more freestyle for me. Thanks for doing the work here as I know a lot of us full body people will really enjoy this series
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GOATMENTATOR
you dont train hard enough so you can train the next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day. just take more rest days and train hard af
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you dont train hard enough so you can train the next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day and in the next day you dont train hard enough to save energy for next day. just take more rest days and train hard af
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João
Jeff, in a program like that don't you actually waste more time doing a specific warm up for each exercise? I mean, you start with legs and yes, begin with some light cardio and dynamic warm up for legs, but when you go for dumbell press I think it would be reasonable to do some dynamic warm up for upper body and even some pyramid increments until we get to the weight that we'll be using for the set. I really would like to know your thoughts on that. Great content by the way
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Jeff, in a program like that don't you actually waste more time doing a specific warm up for each exercise? I mean, you start with legs and yes, begin with some light cardio and dynamic warm up for legs, but when you go for dumbell press I think it would be reasonable to do some dynamic warm up for upper body and even some pyramid increments until we get to the weight that we'll be using for the set. I really would like to know your thoughts on that. Great content by the way
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master
I've been training for a long time. Did the common bro split, opposite muscle groups splits, ect. They all worked well but eventually I hit a plateau for each one. Regardless of mixing up exercised, rest period, heavy versus light phases, ext. When I saw the first video on this full body split, I gave it a try. One week in and my body is responding well. Like he mentioned though, you must be well trained for this split to work. Thanks for the plateau breaker.
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I've been training for a long time. Did the common bro split, opposite muscle groups splits, ect. They all worked well but eventually I hit a plateau for each one. Regardless of mixing up exercised, rest period, heavy versus light phases, ext. When I saw the first video on this full body split, I gave it a try. One week in and my body is responding well. Like he mentioned though, you must be well trained for this split to work. Thanks for the plateau breaker.
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