How I'd Train if I Started Over with Zero Gains **mistakes to avoid**

[@tomasferreira5339]

Joe is the type of guy who enters a supermarket to buy food and forgets what he was about to get just thinking about how massive he is.

[@thevampywhitewolf]

lol its his default state of thkning when he forgets

[@bobdarrick2628]

lol

[@fenrirgg]

"The F* I came for?! Damn my forearms are meaty and juicy, I envy myself..." 😂

[@Adam-yu5zj]

I’m 20 years old and a complete nerd. Yesterday I did my first ever workout and it felt so good. I’m excited to go again. Nice video!

[@rkb654]

Perfect age to start mate, peak testosterone years ahead of you

[@ElCat-tj8cx]

Keep going 👑 . Watch Noel Deyzel William li and Chris heria and you'll be a ok brother

[@Adam-yu5zj]

@@ElCat-tj8cx I’ll check them out, thanks!

[@ElCat-tj8cx]

@@Adam-yu5zj for sure king. And good luck soldier I wish you the best in these next months

[@ChowdhuryTahin]

All the best 👏🏻👏🏻💚

[@butcho7492]

This is the first year I have trained consistently. One of the important things I've learned this year is that your muscle strength grows much faster than that of your tendons and ligaments. I was getting stronger and increasing weight every week the first four months, but my elbows were sore as shit. I backed off the weight for the next four months; now I am pushing slight more weight with zero pain.

[@JoeDelaneyy]

Yep, this is why people on gear have to be careful... so many videos of bicep tendons snapping etc because they try to lift to the ability of their muscles, without thinking about connective tissue. It's something we take for granted.

[@butcho7492]

@@JoeDelaneyy Thanks Joe. I am just training to get in shape- not yoked. Your vids are awesome.

[@limo-swine6537]

I am new to lifting and everyone says that beginners get stronger with each workout. I've been going to gym for almost a month now and I don't find any lift improving. 1st workout : failure with 10kg 12 reps 14th workout: failure with 10kg 12 reps

[@nocappin9596]

@@limo-swine6537 go slower, especially on negative. Even try go to 12 and try do a few strict curls then cheat.

[@TheStupidcomment]

I've read tendons grow one tenth the rate of muscles, any one who rock climbs would probably agree.

[@10cube11]

I actually did start over recently. I have been lifting hard for 5 years. My diet and training has always been on point. At my peak in May of 2022, I was 200lbs with roughly 12% bodyfat. But I was then hospitalized for a terrible ulcerative colitis flare up, and ended up losing 65lbs over the course of 2 months. I was 135lbs at my lowest after the hospital. I was heartbroken because all of my hard work withered away so quickly. After my first workout, all I wanted to do was quit because I knew the long road ahead of me. But, since the end of July 2022, I have been training 5 days a week, eating just above maintenance calories (3500 cals), and making sure I am recovering properly between training sessions. I am growing like a weed. I am now weighing 185lbs with 10% bodyfat. My strength is nearing what it was before and my muscle size measurements are just below what they were before. When this all first happened, I thought I would never be able to get back to where I was before. But still having the knowledge from 5 years of lifting and eating properly, I could avoid all the mistakes I made. Mainly, I take more rest days now, do not ego lift, and overall have more fun in the gym. UPDATE: It has been just about 6 months since my hospitalization, and about 5 months since I was 135lbs. I have officially reached the 200lbs milestone and am actually bigger than I was before (according to measuring various muscles LOL). If you want to see pictures of my progress, you can follow me on Instagram @nick_anstadt_fitness. Feel free to shoot me a DM and I would love to connect with anyone!

[@10cube11]

@Freerider Absolutely! It is a terrifying feeling at first. But muscle memory is an amazing thing. You would be surprised how fast everything comes back if you are training hard again!

[@SirChickenMacNugget]

@@10cube11 Awesome recovery and well done for getting back on track. Any tips for the Nutrition? Did you follow a program or just try to roughly count calories/macros? Also did you do a bulk in this period or have you maintained the 10-12% fat throughout your recovery?

[@10cube11]

@@SirChickenMacNugget So this may come as a surprise, but when getting to my biggest before I got sick, I was a competitive crossfit athlete!! I was training for roughly 4 hours a day eating between 5000 and 6000 calories a day. I gained a tremendous amount of muscle while staying pretty lean throughout that process. But to be honest, it was a very unsustainable way to train. I was always sore and achey. I also think that putting so much stress on my body was one of the factors of why I got so sick. At my lowest weight of 135lbs when I left the hospital, I was probably 4% bodyfat LOL. However, once I was ready to start training, I started eating 3500 calories right out of the gate and started training 5 days a week. I follow a traditional PPL split, and 3 days on and 1 day off. Maintaining higher calories and tracking each lift of each workout every week has allowed me to make tremendous gains in these past few months.

[@Clayvalue]

I’ve come to the conclusion that I am just small

[@10cube11]

@@Clayvalue All you gotta do is poush yourself in the gym day in and day out! That is all that matters!

[@Rakyr]

I think you are one of the few influencers giving valuable advice instead of just flashy lifestyle/workout entertainment. Your content genuinely helps me and my gym buddies out so much. Never convert to the dark side of KZbin fitness Joe.

[@ChadeGB]

As an older guy I'd echo the advice about rest, even more so for older blokes like me. When I was training five days a week at 45, I barely saw any benefit or improvement, then I dropped it to just 3 days a week, Mon, Wed, Fri, with some light cardio on the days off and bang, within a few months you could see and feel the difference. I felt stronger during my sessions, was able to start lifting heavier, felt good after a session instead of wrecked and actually started to look forward to training, five days was just too much for an ancient bod like mine to recover without the help of some "juicy vitamins"

[@Luboman411]

It's bad for younger bodies too. Overtraining can also more easily happen among the young because they just have more energy. Which means they fall into the overtraining trap far more easily than us old folk.

[@paulelverstone8677]

You're bang on, fella. 5 days a week is nuts for anyone who isn't a pro athlete after mid-forties imho. 3 times a week, get in your rest, get in your good eating habits, get good time under tension and don't bother with the ego lifting - you're not 20 anymore. I'm 53 and walk a knife-edge between doing what I want and nearly getting injured now...

[@frankezane583]

I’m 51, started full body 3 times a week, so far enjoying it ! Was training 4-5 times a week, the hardest thing at first was feeling a bit lost when not training lol

[@JoeDelaneyy]

That's it mate for sure. I currently train 5 times a week, but will taper it down to 3 by the time I'm 50ish I imagine (with regard to resistance training anyway).

[@danielkaniowski5694]

Even at 25 I’ve dropped from silly amount of sets 4 times a week, to 1 hour work outs 3 times a week and all of a sudden my numbers have increased massively, physique looking better, and just feeling more up for training than ever before. feel like I wasted so many gains over training and messing up my joints

[@aditya9896]

Joe D is on major streak 🔥with high quality content, what a sound lad, thanks Joe you are our hero.

[@plylow9397]

I doubt your personality is exactly what you’re like from day to day, but love the dry sense of humour and slightly philosophical approach you have through these videos.; it helps people of all levels to understand. It’s rare to see an actual natty influencer that you can tell is genuine (after years of lifting its obvious who’s enhancing). As someone who doesn’t want to fuck up my hormonal system, you’re a good role model with regard to what’s possible without enhancements, keep it up 👍

[@Thaddeus_Howe]

Joe, you're literally one of the few fitness guys on social media who actually gives sound advice. I had a period during the COVID lockdowns where I got way too obsessed with training, dieting, and my physique, and ended up messing up my hormones and getting down to a weight and bodyfat percentage that in hindsight was way beyond what my genetics could handle safely. While I knew at the time that my goals were ridiculous and risky, I did not understand just how ridiculous and risky they were. I really wish someone back then had told me to not lose those 3-5 pounds and 1-2% of bodyfat, as I think that's really all I would've needed to do to not mess up my body. It's been a long road in the two years since, and after spending far too long grasping for the success I had in the past, I feel like I have finally come to understand that I need to fundamentally change my approach to fitness and how I see my body. I've been watching your videos for years and I think while your messages have been in the back of my mind for a long time, your most recent videos have articulated them in a way that finally has rung true to me and inspired me to make a change.

[@wvanessa6943]

Am I the only Chinese girl followed you for 3yrs? 😂😂 Honestly, bit difficult for me to understand your accent.BUT I made it thru these 3yrs😂❤love the way you talk, your mistake/cold jokes(is it called cold jokes?) I started my workout 5yrs ago….your personal experience and advices…helpled me a lot! We all learned a lot thru our failures and we will become better and better ✌️🙌 keep going! Joe🎉

[@novelaego2404]

probably not chinese people love white men

[@maxwellaiello]

I feel like while it is easy to tell a newbie these things, ultimately the best way to learn them is yourself. You will make mistakes, the key is to just keep going, and learn from what you did wrong.

[@Bullsi-fq5bq]

1 mistake everyone should listen to is to warmup thoroughly, me and everyone I know has an injury from the gym that takes years to fix

[@Pomek36]

"Your goal physique - when you get there, WHEN not IF" I love you joey

[@Luboman411]

At 0:16. Damn, your low-key intellectualization is great. The last video of yours I commented on was to point out that you parodied a bit of Jane Austen's "Pride and Prejudice" and its universalist philosophy of how different paths lead to the same outcome. And now you're low-key dropping hints about the Buddhist concept of the hedonic treadmill--in that we all have a set level of happiness, and we bounce down to that baseline despite achieving great goals (like bodily perfection) or bounce up when suffering horrible set backs. Joe D. is one well-read man, I have to say.

[@yanivalon4134]

Thanks!

[@SamJinWoo-r5o]

I’ve just started, currently a fat bastard and your content is spurring me on! Cheers, Joey!

[@chrismurray8132]

I started the weight training journey 50 years ago as a fifteen year old and if I wanted a do over I would have never gone with go heavy or go home mentality. I am now paying for all the heavy lifting with bad joints and hip replacement surgery in the future. Lift for fun and lift for yourself and use moderate weights with good form!!

[@barrybarnett731]

Totally agree this progressive overload theory that you have to increase your weights each week gets misinterpreted and leads to ego lifting and thus injuries down the line

[@12thMandalorian]

This year i blew my shoulder out doing triceps dips, wasnt able to lift for two weeks which was a very short but fortunate timeline, always listen to your body everyone!

[@agitatedaligator5340]

Thank god Joe is an expert on this topic, that is, training with no gains. Joe Delaney is my hero :)

[@ahmedshingy3927]

Never short of pure class 👌🏽 Informative, straight to the point, and humorous 😂

[@GLOKD]

Oscillating between 12% bf (cut) and 20% bf (bulk) was a really useful insight.

[@TheNuncFluens]

I'm 36 and been working out for 2 years consistently. I feel and look better than ever. It's never too late.

[@AuPairChina]

Good stuff mate are you still working out consistently?

[@immortal_rs9347]

Make vid on different kind of stretches (what should be a common one to do, pre stretches for legs/arms/chest and such) please :)

[@OldKnightAMV]

You are my inspiration brother! I started working out 30, ain't ever gonna stop now. Thanks for the vids and the tips! 💪

[@JS-ll8nk]

Best KZbinr out there. probably the best natural body out there. best info. chill guy. sound.

[@PabloVrokt]

"I start looking at myself in the mirror and thinking..would I be your mate if I wasn't you? ..Yeah I would" HOLY COW that's the most genuine and awesome way to say "I'm proud of myself", MATE!

[@adamc8512]

Joe D is the gift that keeps on giving

[@arulkumar8621]

Joe Delaney is my hero!

[@mrmax8980]

Yep yep banging video again Joe, keep doing what you're doing

[@RobLeeFitness]

Joey D is literally the only fitness channel you need to watch in my opinion. So much value in his content.

[@benhick7739]

Joe 'The Pinnacle of Natural Aesthetics' Delaney is my hero

[@2519Nick]

I've gone from training 3 days on 1 day off, to 2 days on 1 day off and really noticed a difference both in weight progression and just generally feeling fresher and more motivated in the gym. Rest really is key!

[@hahgotem9466]

what is your training split?

[@2519Nick]

@@hahgotem9466 Upper/lower and then a rest day. Rinse and repeat.

[@hahgotem9466]

@@2519Nick how's the progress? im contemplating between PPLUL, UL and 5xfull body

[@Dude29]

Pretty sound advice. This is that golden knowledge that you can only get after years in the game

[@divyaeltz6750]

I love your videos. Such a good balance between informative and funny as helllll

[@γεωργιοςατσικμπασης]

There is just something different in your videos...i dont know what but i rly enjoy watching them.Thanks for all the information, motivation,and inspiration you have gave to me.Keep like that

[@SanathTech]

Hey Joe, I got your app on Android just the other day and I've gotta say I absolutely love it.

[@JoeDelaneyy]

I’m glad you like it mate! Lots still to come

[@mehmetefe9814]

Love you man after all these years still watching you

[@leeallsopp5152]

Thanks a lot Joey D.. I’m 35 years old, lost 25kg down to 80kg through diet but now 2 months in the gym… I wish I joined earlier but this vid is a hell of a blueprint for me 👍 cheers my man

[@fengkorberfer]

Good job Lee! Keep going.

[@leeallsopp5152]

@@fengkorberfer thanks mate :)

[@khaledwaleed5]

Thanks for the info brother I could swear this is the most underrated🔥 channel I know out their in the fitness industry how it’s not a million yet

[@neilhartley4915]

Just wanted to say your videos are mint. Always answering the type of questions that people are interested in. Just the right amount of videos without feeling like im being spammed and always top quality. And you’re pretty funny aswell I suppose. Keep it up.

[@officialsahil9973]

5:17 JOE D COMEDY AT ITS FINEST!! 😂We love you brotha!! 💙

[@WellWithHels]

I’m a newb and 6 weeks in - Loving it! And these types of videos are so helpful, so thank you! 🙌🏽

[@alexzaykov4382]

Informative and entertaining at the same time. Joe Delaney is my hero!

[@vudu2822]

I don't like most internet fitness people this guy's a real one says the real stuff

[@stephen3511]

Joe getting glowing praise from coach Greg 👊🏻💥

[@YunaxEU]

Sick video as always 🙌🙌🙌

[@richardwhite8015]

I can see why this guy is popular. 25% is his great physique, 75% is down to earth, honest, accurate, no bs, no attitude sound advice. Refreshing content, thank you.

[@parassavnani8734]

The absolute no BS guy! Solid advice!!

[@ViktorVaughan]

Great shout on RDL. People forget that size on your legs isn't all just quads. Hamstring plays a bit part in size too. Also, hamtrings can lead to back pain and tightness if not stretched and worked out properly so its good to develop them in situ with other leg movements from the get go.

[@Shindros]

You a funny guy Doe Jelaney, these little detours of self reflection crack me up, you goofball!

[@nomo4u886]

Gonna show this to my bro who’s just getting into the gym.

[@Captain_Yossarian]

I'm always entertained by a Joey D video. The bicep flex and 'Would I be my mate if I wasn't me' thing was funny. Every video I watch I think 'why is Joey not a twat?' If you described out loud the things said and done in a typical Joey D video the chances of disliking it or finding the creator knobish would be high. But in reality that is not the case. You are sound, likeable, entertaining and informative but its a magic sauce as to why that actually is. I think it might be self awareness and self deprecation. Anyway, anyone reading this pointless, but hopefully positive, observation - carry on with your day and have a good one.

[@BusinessLoop]

Joe actually is my hero

[@astroporpoise7802]

Thanks so much for sharing your lessons learned. I have a clearer idea about how to get started now. Cheers and hope all's well, man.

[@marklambert8881]

starve failure, FEED SUCCESS. If applied intelligently, most aspects of life, will improve. Thanks, Joe, for another enjoyable video.

[@QualityStyle]

Thanks for this vid my man. 11/10 as always.

[@trevorvarney4900]

Thanks again Joe D. Number one you are mate

[@litolito1893]

You look awesome! I don’t agree that you’ve reached your optimum potential because your growth and strength is at a different stage and maintaining your amazing physique requires a lot of work, determination and smarts! I’ve learned a great deal from your channel. Thank you for sharing!

[@user-ff2yg3lx1w]

Every Joey D video is an instant classic

[@glen3133]

whatever you do, make sure to train hard enough and hold yourself accountable. i have been active in the gym since march this year. i feel like (even though i actually did, as i would come to see) that i didnt make much progress for some time, and tbh, i still think i couldve made much more. that was, as i came to recently recognize and finally understand, due to me not training hard enough and dieting like a little btch. started a bulk now, kinda crazy, a lean bulk with dumb ass amounts of calories thats basically made possible through 2 cardio days per week, and i actively think of whether to do a 3 days full body split or a 4 days upper lower split rn. got burnt out from ppl 6 days a week, and wouldnt recommend that for only that reason as long as you're not advanced and possibly need it to grow more efficiently. but the lesson i learned recently is that in order to make it work, you have to make it work. trust in the process, invest yourself in its success - even if it may set you back for the moment (topic of bulking and gaining fat). no good's gonna come from not training hard enough, resting well enough and eating toward your ambition

[@1armmanny]

I started using an app that would suggest workouts and track all of my previous and it revolutionized my workouts I’ve taken to the elliptical on the days I’m not lifting in order to defeat the feeling of being unproductive

[@oscarlister5825]

This guy has got to be there best out there ! Thanks joe 💪

[@billyh5935]

The jokes you've added in here (the reviews) at the start of the vid are top drawer. That's why you're so watchable for me sunshine.

[@omeranjum4248]

Keep up the vids bro . Respect for your honest advice

[@tomspence789]

Coolest and most likeable guy on KZbin 110%. I'd be your friend for sure!

[@Letchy]

I am 230 and I am about to start my weight loss journey. It’s good to hear what you’d do differently so people don’t make the same mistakes

[@turbzyangling]

Bloody hell, I thought the average life expectancy was about 80, you’ve done well

[@chugxtreme]

@@turbzyangling i am dead xD

[@mitchellgould7405]

ride a bike and do swimming as they are low impact with your joints to get moving, and with gym stuff start embarrassingly low to train your mind and body on how to do the excersize first. drink water

[@TorBoy9]

Haha, good advice for all, from someone ahead of me. We can all learn from each other.

[@justinbrockway7044]

Good stuff joe!

[@nexotope]

This video was excellent, will watch again.

[@spencerschubert5001]

I used to track my lifts by just changing the numbers on my phone notepad every time I increased weight or reps. But I can’t set PRs every 1-2 weeks anymore. So instead I use a “demerit” system. I just add stars for each workout that I wasn’t able to beat my PR. Eventually I end out with 3-5 demerits and I think to myself: something has to change to break the plateau. So, then I either add an extra rest day before the problematic work out or plan for extra calories in my grocery list for the week to follow

[@OfficialKairosMusic]

I use phone notes as well. Easy and free.

[@buddhathashoota4350]

Writing it down is my favorite tip. Doing primarily calisthenics, it’s harder to visually see the progression. It’s there tho.

[@danielbroadbent87]

Straight and to the point with some self deprecated jokes. Subscribed!

[@pazthakrar9270]

Great advise very oat for me as i stop start, mainly motivation and work pattern, You simplify it and in lkay mans terms cheers for the video

[@TheStupidcomment]

Just discovered you sir, this has so much great info that I will be taking onboard as a pretty fresh faced gym goer.

[@jaybrown6769]

Class video man! Great crack too 😂👌🏽

[@JLandroid]

In the tail end of my first year of serious lifting, and really appreciate videos like this. I'm not trying to become some kind of Adonis or Joe Delaney, but being in my mid 30s, I feel like I may not some optimization to see the kind of results I want.

[@maxpower1440]

Joe delany is my hero

[@iliyasuddin980]

I like you Joey D. Chillformative.

[@JoeDelaneyy]

Never seen this new hybrid word but I like it.

[@hardgrafter2787]

Great advice. I’m 40 now been in the gym 20 years natural. Everyone responds differently but for me the traditional long bulk would end up with a lot of strength gain and a lot of body weight gain. Having to Cutting 50lbs and stay in a deficit for a long time would result in inevitable muscle & strength loss. For me slow controlled gaining phase followed by shorter diet cutting 10-15lbs much more effective and healthy.

[@Alex_4_Life]

Excellent content Joe! You've earned a new sub and a like for your video.

[@biraucatalin4126]

thanks for the vid, Joe!

[@asbjrnditlev1889]

Joe, can you make a video about warm up routines with different focuses depending on work out you have planned? i realise it wont be the videos with the most views but as you said safety is important

[@mptybeats]

JUST STUMBLED ACROSS YOUE CHANNEL DOPPEEEEEE

[@alaan_qm]

Joe Delaney is my herooo!!

[@arvinquoreshi]

Great video!

[@logannorman7665]

Sick video once again! I totally agree with all your points too; I've been trying to focus on the types of exercises I implement into my routine a lot lately.

[@paulkelly9320]

Joey D dropping big smoke ads after the Greggy D shout-out. Ideal mate.

[@V_ii]

Dope content on the regular.

[@JamesMahoney10]

Best advice for imbalances? My right arm is a 1/2 inches longer than my left, and it’s a real mind fuck when lifting, and leads to muscle dominance/growth on the right side. Also happens with legs too as I’ve had an ACL reconstruction on my left leg. Simple solution is extra reps on ‘weaker’ side but it never feels manageable.

[@xXErr4rXx]

Personally I trained weak side first and did the exact same on the other side, no extra reps and it smooths over time

[@StrengthScholar0]

I don't know specifically about how to address the length imbalance but if you have a muscle size imbalance you should focus on strength gains on the arm that's larger and focus on hypertrophy gains on the arm that's smaller. So basically do more reps with less weight on the smaller arm and do less reps with higher weight on the bigger arm and bring both close to failure. This will cause the smaller arm to disproportionately grow. Once its size is comparable to the larger arm, you can focus on developing strength in it.

[@rond249]

excellent---practical and spiritual with a great sense of humour----

[@owenrivard8832]

I've always preferred RDL over deadlifts I will no longer fight this preference. You have freed me 😂

[@hunnersahings7375]

I think it feels more controlled and time under tension feels greater. I don’t lift as much weight mind you but the risk of injury feels less.

[@hugihuu]

Chill it lad!

[@snakejazz]

Logging workouts did a lot more for me besides accountability and tracking, it helped me dial in my nutrition and calories and get more in tune with my body. Taught me more humility too. For example, let's argue most people would naturally expect to always be seeing higher and better numbers each week. Makes sense right? Well you're not always going to do better this push day than the last push day. And logging helps you realize your shortcomings and shows you that you need to make adjustments. It helped me eat, say, more carbs during lunch time, filling my glycogen stores at that time of the day in order to be ready hours later in the gym. I would experiment taking certain supplements and vitamins at different times of the day. Now I'm more full of energy and will be more mentally and physically prepared for my gym session later in the day, and indeed I'd start seeing better results. Track your progress, seems like busy work (and it is) but I swear you'll learn a lot more about yourself from the process than you think.

[@JoeDelaneyy]

Makes a lot of sense my man

[@graefx]

Echoing the importance of recovery days. For me I'd focus on my sleep and active recovery, just going for a walk and listening to music or a podcast can do so much especially when you're sore. I started taking a Sunday spa days with a bubble and Epsom salt bath, put on candles and a show, treat yourself. After that would be nutrition. My eating has changed so radically in 5, even the last 3 years. When I started out it was the height of the bro diet, Greek yogurt, cottage cheese, salted chicken breast, broccoli, spinach, egg whites, a banana. I understand micros and macros so much more I'm envious of the free institutional knowledge people starting out have now. And above all consistency and it's a journey. I wanted to be ripped and shredded so much I'd Rollercoaster between sprints and being discouraged. Slow and steady and enjoy the process. For both expectations and training but also factoring back into the diet.

[@amperage8032]

What are you eating now? I’m still eating many of the foods you mentioned.

[@graefx]

Anabolic cookbook and I've adjusted my macros to 40/40/20. Turkey pepperoni lavish pizzas with ff mozz, 93/7 ff American cheese smash burgers, and anabolic French toast with maple farms sugar free syrup is basically my "cheat" days.

[@amperage8032]

I’ll check that cookbook out. I have several macros cookbooks and they really mimic how I’ve been eating all along. I do think I was unintentionally under eating which I figured out when I started tracking. Obviously that significantly effects results. I’ve adjusted my macros similarly. The surprising category that’s hardest to reach for me is carbohydrates. My body fat has remained constant and lean body mass is up so that’s encouraging. Thankfully I enjoy the process and am getting closer to figuring out what works. I am consistent with all the necessary factors.

[@Staroy]

Joey only wants us to bulk to 20 bloody % BF to make him look more shredded. Got you man, still our hero tho

[@fhjfhdgh]

Joey D the MVP

[@UnitedHornet]

I'm 16 right now trying to lower volume since I train 7 days a week. It really is psychological. So far on the weekends I've lowered volume and working on resting more!

[@JoeDelaneyy]

You can get away with more when you're younger, but the irony is, you don't need to.

[@UnitedHornet]

@@JoeDelaneyy yeah since I've built a decent physique i thought training more was better but actually resting makes me feel like it helps and I'm barely starting to realize that now, thanks!

[@iRavenHD]

Bro how do you rest if ur doing 7 days a week!? Not even one rest day for your body to fully recover?

[@UnitedHornet]

@@iRavenHD yeah I know it was crazy, I would do 7 sets a day. Now I do 7 sets 4 days, 4 sets 1 day, and 1 set each day on the weekend. Still haven't taken a full rest day with nothing though

[@staebs]

Could you elaborate on the horizontal push/pull legs split? Is it both horizontal pushing and pulling the first day and then vertical pushing and pulling the third day? So you’re training antagonistic muscles on the same day? If you haven’t made a vid about that type of workout yet please do it sounds like a great one to try out!

[@JoeDelaneyy]

Yeah mate, so you'd do chest and a row (preferably a mid/high row) on day 1 along with biceps or triceps. Then day 3 you'd do your shoulder press and pulldown/pull-up. Just a re-arrangement of the same exercises you might have in your PPL split, but you would of course shoulder press more if it wasn't after a bench press (& vice versa etc). Plus, since your lats will be involved in your rows to some extent (more or less depending on the row), you bump their frequency up from 1 to 2 (same for rear delts etc). I think it's a really good option for people doing a 3-day split.

[@jellisglaser503]

@@JoeDelaneyy Do either of your PPL e-books follow this type of vertical/legs/horizontal programing? I've done traditional PPL but would love to have a program that outlines the vertical/legs/horizontal.

[@MOVIESANDMORE100]

@@JoeDelaneyy I think a full breakdown with example exercises would be an awesome video idea if you were interested. I tried searching this type of programming and really couldn't find many examples from other creators. Love your stuff as always!

[@m74d3]

I mean, isn't it an upper / lower rather than a PPL if you're doing pushing and pulling in the same workout? If you do chest and row on day 1, legs on day 2, and vertical press and vertical pull on day 3, it sounds like an upper lower to me. Just with different focus on the 2 upper days. I thought PPL meant each had its own day. Pushing one day, pulling another, legs another

[@JoeDelaneyy]

@@m74d3 Well, in the video I didn't call it a PPL split, nor would I call it an upper lower split. Even "full body split" isn't a great name for what I'm describing there, because I don't train every muscle in every workout (which is what it could sound like). I'm not sure what the best name for it would be. Maybe an upper/lower is more appropriate that PPL, but in the video I just described it rather than really giving it a name.

[@Rinsii-y6k]

Fantastic content

[@gettingthatlove419]

We like you Joey. Don’t worry.

[@mccormickja]

Good video. Great advice.