The Best Science-Based Full Body Workout: BACK Focused (Science Applied Ep 3)
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Date: 2020-03-01
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Comments and reviews: 9
Guest
Here's what I'm looking to try: Full-Body push day (squat-type movements for quads & glutes; chest and shoulder press movements); and a full body pull day (deadlifts/hinge movements for hams and glutes, and upper body pull movements. I'd alternate between days (3 days per week, 4 if I get lucky. ALSO each day I'd alternate between emphasizing the lower body- bit more volume and/or intensity or weight, while relatively lighter work on the upper body movements - and vice versa on the next day of that particular day (I. e. full body push or pull. Thoughts Jeff, or anyone?
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Here's what I'm looking to try: Full-Body push day (squat-type movements for quads & glutes; chest and shoulder press movements); and a full body pull day (deadlifts/hinge movements for hams and glutes, and upper body pull movements. I'd alternate between days (3 days per week, 4 if I get lucky. ALSO each day I'd alternate between emphasizing the lower body- bit more volume and/or intensity or weight, while relatively lighter work on the upper body movements - and vice versa on the next day of that particular day (I. e. full body push or pull. Thoughts Jeff, or anyone?
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Adam
Awesome content as always Jeff Im really liking your stuff at the minute and it is feeding a lot into my own training. I do have a few questions though, what is your opinion on training smaller muscle groups (E. g. biceps, lateral delts, triceps to a certain extent) to failure and every session? Also, what are your experiences with using RPE? Theres a bit of conflicting research out there and the application of it from a coaching perspective can be rather difficult Would love to hear your thoughts
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Awesome content as always Jeff Im really liking your stuff at the minute and it is feeding a lot into my own training. I do have a few questions though, what is your opinion on training smaller muscle groups (E. g. biceps, lateral delts, triceps to a certain extent) to failure and every session? Also, what are your experiences with using RPE? Theres a bit of conflicting research out there and the application of it from a coaching perspective can be rather difficult Would love to hear your thoughts
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GamesAreEasy
Hey Jeff Ive learned a lot from your videos, and have tried a ton of your programs, so thanks for all your work A question on my mind has been around pausing in between reps. For example, if Im doing a benchpress and I pause at the top of the rep for about a second, does that have negative effects on gains? Is it better to start the negative as soon as I hit the top of my rep? Id love to see a video on this, as I believe there is a lot of controversy on the subject. Thanks
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Hey Jeff Ive learned a lot from your videos, and have tried a ton of your programs, so thanks for all your work A question on my mind has been around pausing in between reps. For example, if Im doing a benchpress and I pause at the top of the rep for about a second, does that have negative effects on gains? Is it better to start the negative as soon as I hit the top of my rep? Id love to see a video on this, as I believe there is a lot of controversy on the subject. Thanks
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Yousif
one general question always wondered my mind, are workouts sequence/order and grouping per day has major effects on they benefits. one general example is that i perform flat chest press and inclined chest press in different days. but i do not split my workouts based on upper lower or push pull programs. i do the major 8 compound movements split on 4 per day. but split the flat and inclined chest press over two different days.
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one general question always wondered my mind, are workouts sequence/order and grouping per day has major effects on they benefits. one general example is that i perform flat chest press and inclined chest press in different days. but i do not split my workouts based on upper lower or push pull programs. i do the major 8 compound movements split on 4 per day. but split the flat and inclined chest press over two different days.
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Floo
I must say that I can't go with your rpe ranges. When I'm training I really want to destroy myself and go all out on the last set of every excersis. You obviously can't train that hard if your running a 5 day full body split, but you stay relatively low with your rpe in generelly I guess. Idk what about you guys but I also do a lot more volume than jeff suggests, but maybe I should give this training style a shot
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I must say that I can't go with your rpe ranges. When I'm training I really want to destroy myself and go all out on the last set of every excersis. You obviously can't train that hard if your running a 5 day full body split, but you stay relatively low with your rpe in generelly I guess. Idk what about you guys but I also do a lot more volume than jeff suggests, but maybe I should give this training style a shot
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Skyze
Wouldnt the main benefit of splitting them up like this be that, you get to use the hardest hitting movements multiple times a week, as opposed to using 5-6 movements that gradually decrease in CNS demand? For example, the upright row is such a soft hitting movement to choose, especially since the delts and upper traps are basically still fresh, and could withstand a much more demanding exercise selection.
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Wouldnt the main benefit of splitting them up like this be that, you get to use the hardest hitting movements multiple times a week, as opposed to using 5-6 movements that gradually decrease in CNS demand? For example, the upright row is such a soft hitting movement to choose, especially since the delts and upper traps are basically still fresh, and could withstand a much more demanding exercise selection.
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Tviper
once you get the hang of the full body splits its my favorite way of training and it fits perfectly for those of us who 5x day splits i. e on weekdays off weekends. In the past two months on this routine I have put on muscle and increased strength. but one of the most impacts I found is that my lagging parts are catching up and I feel like this is a great way to get good symmetry.
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once you get the hang of the full body splits its my favorite way of training and it fits perfectly for those of us who 5x day splits i. e on weekdays off weekends. In the past two months on this routine I have put on muscle and increased strength. but one of the most impacts I found is that my lagging parts are catching up and I feel like this is a great way to get good symmetry.
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Dimitar
I am still very much a beginner. I've been using a full body program for a few months training 5-6 times a week but have not made great size progress. I understand that you are saying that this is not for beginners but seeing as I've already done a lot of full body work, will this program, if done precisely, increase the gains? Thanks in advance
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I am still very much a beginner. I've been using a full body program for a few months training 5-6 times a week but have not made great size progress. I understand that you are saying that this is not for beginners but seeing as I've already done a lot of full body work, will this program, if done precisely, increase the gains? Thanks in advance
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Skyze
You really feel like you're getting adequate training stimulus doing it this way? The pull-down is the closest thing you have to a fundamental lift, on this day and pressing movements are absent. Surely if you neglect any bodypart on one of these training days, they suffer LESS volume than they would if you just did them more traditionally.
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You really feel like you're getting adequate training stimulus doing it this way? The pull-down is the closest thing you have to a fundamental lift, on this day and pressing movements are absent. Surely if you neglect any bodypart on one of these training days, they suffer LESS volume than they would if you just did them more traditionally.
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