Full Body vs. Upper Lower w/ Alex Leonidas (This Is How You RUN IT!)

[@tonyvee5799]

I do same split. Arms with legs and some delt work. 2 exercise each Torso day chest/back

[@burntgod7165]

Jordan peters argues it's better to do the presses first, followed by back as the shouldets fatigue quicker and it's best to do them before back movements, which progress well anyway. Interesting.

[@alexmorgan5760]

He just says it’s better for him. Not everyone. He said if he mixes between push, pull, his push suffers. If he does push first, his pull doesn’t get affected at the back end of his workout. I’m the same, if I do pull first, when I’m at push I’m knackered. If I do push first, I feel absolutely fine on pull 😅

[@burntgod7165]

@alexmorgan5760 Yep, better for Alex. Just thought it was interesting, the different take.

[@alexmorgan5760]

@@burntgod7165 yes definitely. I only knew that after trying it but there are so many different ways to train… bottom line is there is no right or wrong is there!

[@xitsox]

Torso limbs splits any other day works great for me, too! First i was doing in it 2 days on, 1 day rest, 2 days on 2 day rest to match the week, but when volume gets high the fatigue accumulation goes way up, so now just doing the workouts any other day is way better for me! Super good podcast!

[@theChadRamroq]

What if Arms are priority, would you do them first on full Body or upper body, and then Compounds afterwards to make progress while you're fresh?

[@AntiGravityResearch2022]

Just switch to torso limbs for a while until they get caught up

[@silverweights2702]

so a decent way to do this could be to have some form of ‘light day’ where the exercises for back/chest are isolations - you can then train arms first that day and not affect the other body parts

[@TDV147]

Prioritising a muscle means training them first on at least one of your training days.

[@macgruber952]

Just do biceps/triceps days

[@ahmetkeremtemel6590]

I've been doing chest&back/arms&shoulders/legs

[@shahab4804]

Hi kenny. it's the first time i heard you talk about your own training. would you elaborate? do you use a hit method?

[@Scott-nw7wz]

100%, we'd love to hear about the man behind the mic! Thanks for your hard work with all these episodes Kenny. Really appreciate the quality podcasts mate.

[@longevitymuscle]

Thank you very much @@Scott-nw7wz Appreciate the message and you're welcome. Would be happy to share! I do prefer/enjoy a high intensity approach. A satellite view of how my training looks currently is 1-2 sets per exercise (depending on the exercise) 4-6 reps on average for most exercises, sometimes as high as 8. As of late, not much higher than that. Training is every other day on average, but if I feel I need an additional day of rest I'll take it. Depends on how sore I am. I may need an additional day of rest when I trained in the more lengthened position(s) for certain exercises i.e. a pullover machine in the 6-8 rep range can leave me pretty sore for 2 days sometimes. In that case, I'll take an additional rest day. I pay close attention to recovery and prioritize execution/control, high effort/proximity to failure. - Kenny

[@shahab4804]

great. thanks for sharing it. just wondering, by high intensity you mean getting to positive failure? or doing some additional forced reps with some help by a partner till getting to negetive failure as well? or maybe dropset? @@longevitymuscle

[@longevitymuscle]

Yes, as mentioned a high proximity to failure @@shahab4804 I don't perform any forced reps or drop sets. In fact I've steered away from almost all additional intensity techniques as of late!

[@shahab4804]

great. I hope you see great result brother@@longevitymuscle

[@sethdbrown30]

I always superset a push with a pull. I do pull ups in between bench sets, and bodyweight rows with TRX bands between sets of OHP.

[@James-sw9vm]

Superset push with pull is so worth it. Longer rest times so improvement goes up, without making the session last longer

[@ScrubDaddy265]

Antagonist supersets are the only way to train if you’re strapped for time. I do full body splits where I do a push and pull for upper body (Pullups to pike push-ups) and lower body (back bridge to squat), based on movement plane for the upper body. I do this 4-5 days/week alternating Horizontal and Vertical movements.

[@helmutkrusemann9194]

where and how can I get the full episode?

[@longevitymuscle]

Please stay tuned. For now, you can check out all major podcast apps for the full release of episodes.

[@NaomiSS_]

My upper is Tbar row, OHP, db row or pull ups, weighted push up, and then db extension + hammer curl + and lateral raise The thing is that I don't feel lats on pull ups I've been trying for a year and I cannot

[@JorisWeima]

I was the same. Now its my strong point. Maybe try Chin ups (supinated or hammer) where the elbows travel right by the sides. On a Pulldown station if needed. Also try 'pulling with the elbows' if needed, like bodybuilders recommend. Slow eccentrics help with focus too. Also check out videos for activation exercises for the lats, perhaps even with one arm where u touch the working lat with the other hand, aiming to shorten it fully (you can feel it). No need to pull the elbows past the body all the way back, if u want max. lat contraction. Trying to flex them at home like when posing as a bodybuilder helps too. This helped me a ton! Went very quickly too. Just do it for a few weeks until u "get it" and then go back to whatever way of training. Im 100% sure this will help you!

[@Han-nk3io]

Try narrower grip pull ups.

[@ryandeffley7652]

Wouldn't common sense tell you to alternate between pull and push on an upper body day to let muscle groups recharge in between? Logically, why would you bench and OHP back to back when pushing muscles are pre-fatigued from the prior exercise? For example, you'd obviously do rows, then do bench, then do pullups, and then do OHP. BTW - I've always loved supersets with isolation exercises after all the main compound lifts are done. It saves time. 👍

[@longevitymuscle]

Hey Ryan, It's not uncommon for those who want to prioritize chest/shoulders/triceps to perform all their "pushing" exercises first and follow up with back i.e. "pulling" because of the notion that whatever exercises are trained earlier in the workout are "fresh", therefor you can perform better, which doesn't always pan out in practice. As mentioned in the video, this could also be influenced by exercise selection. If you're repeating the same exercise with the exact same resistance profile and/or equipment it's redundant and could lead to a performance drop (not always though) on the subsequent exercises. At that point, alternating "push" and "pull" could be the better option but, not if someone doesn't enjoy it... Alex mentioned all of this in the video, which is why he also strayed away from it. Lack of enjoyment could lead to lack of performance. This is what influenced many (including Alex at one point) to have full blown "push" days leading many to adopt the push/pull/legs split.

[@ryandeffley7652]

@longevitymuscle - I'd say that if you're setting yourself up to perform less than optimally, it will effect your enjoyment overall. LOL Also, the takeaway from the video is that once you optimize programming and train with better strategy, you do considerably better performance and output wise. So it's more about learning from your mistakes.

[@longevitymuscle]

Ideally that would be the case! Thanks for sharing@@ryandeffley7652

[@rashadjohn5006]

ngl doing weighted dips and then ohp or incline press after feel nice, keep in mind i do super set weighted pull ups with the ohp or incline press mainly to save time

[@analogcrunch4716]

So you mean you do a torso limbs split not an upper lower. That’s the old torso limbs split done by the likes of Phil Hernon. Great split but so are bro splits. Splits sign biggest issue with most trainees.

[@longevitymuscle]

Yes, exactly! Thanks for sharing.