Two GET BIG Routines! (Doing LESS and Growing MORE!!!)

[@dominicoflaherty8044]

John, this is really sound information: work hard on basic exercises for a limited amount of sets. Work the sets hard. Eat well. Get sound sleep. Take days off from the gym. It's seems too simplistic to work, but this approach is best for the majority of us trainees.

[@adammac4960]

Thought would give it ago but I’ve put shoulders on the A day and put legs on the B. Means I can wack some deadlifts in there. So it’s basically a push and pull with legs.

[@Charles-sw4kc]

This guy has alot of free content of high quality.

[@johnshadow9310]

My favorite routine is three day per week full body two sets per exercise . The three powerlifts, dip, chins, rows, standing military press, seated calf, and sometimes ab wheel roll outs. Cardio on off days. Rower or bike twenty minutes. Following week I only replace the powerlifts with snatch and clean and jerk and do the same other exercises but switch up dumbbells or barbells, depending on what I did before. After one month I do one intense week of isometric training exercises and stretches. Then go back to weights. This reset allows me to recuperate better and I also believe for fact has strengthened my tendons and ligaments.

[@hussainnabi1232]

Im 58 been training for years cant handle high volume anymore im already fairly big from training this is perfect for me thank u so much

[@felipearbustopotd]

An injury took me out for 2 years. Returned to... isometrics and very slow reps.... like 1 rep for chin ups... super slow up (12 seconds) and even slower on the descent. Built more muscle, lost fat with that approach. Not going back to multiple sets again. Each to their own. Thank you for uploading and sharing.

[@zyxwfish]

That’s about all I can do. One chin up slow 😂 which is fine.

[@felipearbustopotd]

@@zyxwfish Excellent.

[@craiglyall4632]

I train 3 times a week at 52 years old have cut back to one all out set with a rest pause and then 4 more at least. Throw in a high rep set at start and finish. Found over last 4 to 5 weeks dont feel as wiped out All basic exercises of course with a few isolation.

[@brianholloway9465]

Agree 👍

[@dannykay3598]

Saw ya on Mike’s show this week. Am disabled vet, can still lift but lot less. Ended up finally with a decent workout for me anyway. Turns out it was in the direction of HIT, but knew something was missing. Thanks!!

[@MrAmericaHeart]

@@dannykay3598 awesome! I'm glad our interview helped you out. Thank you for serving.

[@eetechsun451]

I'm glad you mentioned Frank Calta. I've been using his Rotation for Recuperation workout for a few years now and love it. I'm 64, only work out 3 days a week and have had good results.

[@johndonson1603]

Perfect , this is how you make gains consistently. Simple and effective.

[@kentborges5114]

THANK YOU JOHN ! AT 63, I FIND THAT THE MIND/MUSCLE CONNECTION IS CRUCIAL...I WILL GIVE THESE ROUTINES A GO ! REGARDS TO YOU MR. AMERICA !

[@mattkeasler7147]

What about light cardio in-between the weights? Like sprint / walk 1 to two miles to help the definition

[@dennismichaelramos2707]

I think this would be good for me now that I'm 65. Thanks John!

[@Sammy-rn9fk]

It’s hard to get used to such low volume. But I like it!

[@steelmongoose4956]

I’m having to face that I’m addicted to beating myself up.

[@tonykey6453]

I just bought your book, I should have done so much earlier. Great stuff thanks John!

[@MrAmericaHeart]

Thank you Tony!

[@dorkyvideos5905]

just tried the A workout, way more exhausting than it looks on paper. Thank you

[@MrAmericaHeart]

That's right.

[@ashishj8680]

I do barbell clean and press daily. 3 sets of 10-12 reps with total 25 kgs weight + 20 mins brisk walking. Sunday off. It's a full body workout. Workout finishes within 30 minutes. You get a deep sleep and food digests well.

[@thesupremegentleman1444]

I built most of my physique in my late teens/early 20s using the old ken liestner sensible training routine. I’m 43 now and still bigger and stronger than most and I don’t find many at my age who are in better shape than me. I still use a lot of those principles most of the time.

[@FIGGY65]

RIP Dr. Ken and good for you! I’ve been a fan of his since 1980 when I was 15. “Walking around Strong” is my favorite quote of his, and his coolest program is “Heavily Armed.” Stay safe

[@jamesherbst806]

I followed that routine for a while and turned myself into beast. Wish I never program hopped and just stuck with that for all these years.

[@daveg2199]

Excellent! Thank you for the reminder to stick with a good routine. I change around too much and it lowers my intensity because I don’t know how much I can lift because I keep changing.

[@faithnfitnessguykk9569]

I've done both of those with success, and recommend the ABABAB to most. I did the second one back in the 80's. Now do a Yates oriented split, and keep going back to it if I try to change.

[@robertnkim67]

Another great one !!!! Thank you from Woodland Hills CA

[@ramtin-s8722]

Hit training has really gotten my interest after discovering your channel..never really knew of its existence...and this method seems like the perfect way to start..thanks for this

[@wraith9112]

I've been looking for something like this. I'll start it this week.

[@johnmitchell7892]

Excellent advise John. If I might another split variation between the 3 day -2 way split and the 4 day -2 way split is the Every Other Day Split Routine. You simply train every other day alternating between the A and B routines. The only negative to the Every Other Day Split is that you will be training on either a Saturday OR Sunday, every weekend. If that's not a problem then the Every Other Day Split may be for you..

[@MrSGordon10]

This is so interesting! Been doing the MM heavy duty bc i get only 2 workouts in a week. And was thinking about increasing frequency. Thanks 🙏

[@MrAmericaHeart]

Great. Hope it helps you out!

[@Manuel-xf9mr]

Just saw this thank you very knowledgeable well of course your a bodybuilder 😅....I'm 52 gonna try it!! My only question is how long to rest between exercises like for example when you do 1 set of bench press than rest and do incline after? Thanks!

[@MrAmericaHeart]

@@Manuel-xf9mr thank you. Resting up to 2 or 3 minutes between bigger exercises would be necessary with 1 to 1.5 minutes for smaller

[@Manuel-xf9mr]

@@MrAmericaHeart thank you so much for taking your time to answer my question. It's Monday so I did the A workout. I rested the required amount of time between exercises you told me. Doing 1 set till failure does indeed feel like I did 3-4 sets per muscle group no difference still get a pump. Your plan is simple and your out the door! Thanks again!

[@johnshadow9310]

John another great video. I remember Frank Calta. So classy that you always credit others.

[@SeekTruth64064]

Hi John, thank you for this video. Being 70 and lifting it's hard get my workouts in consistently when I'm so busy. I'm going ṭo try this routine and see if I can get results.

[@frapp31]

My four must exercises that I find productive are deadlift, leg press or squat, pull ups, dips (on parallel bars) some added weight on pull ups and dips.

[@daveking4272]

Hi John I subscribed to your channel I’ve been powerlifting for the last three years and I’m of flooring installer I’m 64 years old and the toll on the body‘s been tough I just don’t seem to recover, about your book 101 going to do your program I believe in what you say I’ll give it a shot like the comments keep it up! I like your shirts also!! Take care brother

[@deyvidtsenov3472]

Loved the pic with Ed O`Neill big fan of him. Nice video very informative thanks John.

[@kryptoniterocks8245]

Ive been a amateur Ifbb bodybuilder for over 10yrs and see so much nonsense of doing these long duration get know where workouts.. As Dorian Yates said you can run 100mtre dash at maximum velocity. You can't push the body at peak rate for 1-2hrs day after day and expect to grow.. You make so much sense John by keeping the volume low and the intensity high and short. Too many I see gym goers doing 1hr trainig there legs or biceps and then wonder why they arnt growing so they try to push training a bodypart 20 sets 2wice a week. It leads to exhaustion and time wasted.. Again love this approach you give here.. I'm def going to try it

[@MrAmericaHeart]

Thank you for the comment...all the best!

[@wii7876]

John is great , but does this break the hit principle, too much overlap ?triceps worked 4 times , 3 bench and a skull crush in workout A. They worked again in db press workout b?

[@tonyvee5799]

On workout B. Instead of doing over head press do side and rear delts problem solve.

[@kbeldenkb]

I remember reading about Rotation For Recuperation years ago. Actually, I switched to that approach a few weeks ago from a whole body routine and I’m getting stronger.

[@splatterman4074]

Thanx for The advice.. I,m trinning with The other Get Big Workout A,B,A and B,A,B Since December... I,m feeling god and I,m making gains with it... Thanx a Lot for The información👍 So I,m on my way to getting Big AND strong guy that I should be... Thanx again

[@HDLifter]

You know where it’s at! Great advice.

[@yarinpinto7597]

Hi John thank you for the program I’m gonna try it In the video you said lateral raises are great but you haven’t listed them, should I add them? What about the tempo? Should I do it in a slow fashoin? What about other intensity techniques like pre-exhaust?

[@josephrock8739]

Yet again John, another gr8 post 💪🏻 T/U

[@RedfishCarolina]

At 44, I've realized that good sleep is the key to any routine. Whether high intensity, high volume, or powerlifting, I really don't care what routine I'm doing. I prefer high intensity but damn does it turn the need for good sleep up to the max.

[@Mark-uv4yu]

Great video!

[@steelmongoose4956]

Okay, John, you and my disappointed muscles are convincing me do curtail the volume and cut down the drop sets on most exercises. My A and B days are Big 6 plus biceps and triceps, and then I have a C days with some heavy accessory movements like incline presses, hip thrusts, and some targeted leg work. I’m now going to hit the weights every fourth day, and I’ll be only doing drop sets on a few exercises. I still do cardio and mobility stuff on off days, but I’m keeping the effort moderate and giving the fast twitch fibers their best chance at recovery. Giving up the volume is hard, but I can almost smell the cortisol on those long drop sets, and I spend too much time sore and fatigued. There’s no point in fitness if you always feel like there’s a truck parked on your legs.

[@vacinadefrangoedurateston2532]

Omg Bursted in laughs 🤣 truck parked on the legs thats a good one

[@Butch_Breaker]

Hi John , i love your channel .I subscribed about 4 months ago. I would say you have the best advice for natural and older lifters on youtube. I don't know if you will respond to my questions because it's an older video ,but i'll try it anyway . I'm 49 years old ,i lifted and did martial arts my whole life . I started experimenting with HIT about 8 months ago . For the 1st time in my life i did a ppl workout( based on dorian yates's workout advice ) I really enjoyed it and i did it for about 6 months,and i made quite some progress . The only thing was ,i just felt i couldn't recover from it very well . And with most of the compound exercises i wasn't sure if i was going beyond failure ,because i train alone ,but i did use rest pauses and partials andi was really pushing myself with them. My workouts lasted about 45 - 50 min 3x a week ,+- 7 (3-4 compounds ,3 isolation) exercises per sesion I sometimes almost felt sick during and or after a workout , especially if i didn't get enough sleep . So i changed it up after about 6 months . I started doing a full body routine again 3x a week 45-50 min . The compound exercises i do with 2 or 3 sets and only on squats and pull ups i will do 4 sets . I go almost to failure on the compound sets(1-2 reps in the tank ) and on the last set i'll go all out . For the isolation exercises i still do HIT . for example i do leg extensions 1 set with rest pauses and partials ,and i go all out on it and after that i do 3 sets of leg presses. An example of my work out plan : For back i do ring pull ups , pendlay rows and back extensions. Legs ,front squats , leg extensions ,leg presses ,rdl's leg curls and 1 HIT set of calves. Chest : incline dumbell press , 1 set of 20 reps bench press , weighted dips. Shoulders : seated dumbbell press,side raises ,face pulls,shrugs . Biceps. 2 min rope climbs ,Concentration curl , dumbbel curl . Triceps: overhead cable extension, push down. My volume is higher now but i feel i recover better ,by leaving out the HiT on compound lifts. My questions : was i doing too much volume with the HiT training? Should i do the aba /bab training you posted ,and maybe leave out an exercise or two ,to shorten the training to 30 min ? Would you agree on my approach on only doing the isolation exercises the HiT way ,to recover better? Isn't the intensity of going to failure and beyond dangerous for an older lifter ? I'll be soon taking up BJJ again , twice a week .Should i cut my weight training time down to 3x a week for 30 min.Or go for example just twice a week for 45 min ? I hope you can help me with my questions .I would really appreciate it . Jan

[@jeffreybabino1411]

Great video thanks

[@robbo8074]

Another great way to slightly increase the frequency whilst still retaining good recovery is simply to do a day on day off style, as in Monday - A Tuesday - rest Wednesday - B Thursday - rest Friday - A Saturday - rest Sunday - B Continue cycle, this is how I've trained for last few years now

[@alejandroespinosa4444]

John….common sense with wisdom. Simplicity with basic , proven over time, workouts. Always more Fun to try something New, with no noticeable results and look for another Magical Routine. I will incorporate this valuable knowledge in my daily routines. Gracias Amigo! PS…I bet this will be Challenging!

[@G.Bfit.93]

A: Hams, Chest, Delts, Biceps, Calves. B: Quads, Back, Delts, Triceps, Calves. Train every other day. Hit the biceps and triceps fresh and heavy this way rather than fatigued. Split my delts workout in half doing laterals with chest and presses with back. Claves just meed more frequency for me.

[@charlesroulette5296]

Thank you. This makes sense.

[@juanramirez8141]

Mr. Heart may the good LORD bless you Sir, I have never heard you talk bout the big three. Is it a good or at least a decent workout. I’m 60 years old and I like to go to my backyard, there’s where my weight set is at, work out and get it done can you elaborate a bit on it Thank you for your time

[@MrAmericaHeart]

Which big 3 are you asking about?

[@juanramirez8141]

Well, I’ve heard dips chin ups and squats are the best Also bench press, squats and deadlift the granddaddy of the big three, but which one do you recommend sir

[@MrAmericaHeart]

@@juanramirez8141 I agree with Squats, Deadlift, and DB Bench Presses...if they fit a person's structure. If so, they belong in there for life!

[@isaiahdillard4598]

For example for lower day: Squats, Leg Press, Leg Curl, calf raises and abs A mix between your both get big routines

[@evilfong1970]

Never fail to convey valuable information from honest experience. Many thanks

[@bmaurice8032]

So, I read one of mike mentzer's books on heavy duty training, and he says to rest 4-7 days between workouts (I'm assuming this is for natural lifters). I've seen videos of him training other body buildiers where he mentions that some rest 6 days, and even as long as 10 days in between workouts. These same bodybuilders are using PEDs yet they still rest that long. My question is how does the individual know if they are overtraining? I presume that mike would say working out 2 days in a row is overtraining, but if you don't feel tired, and your strength is still there, is resting 4+ days really necessary. Dorian yates worked out 3-4 days a week, but I thought this was only possible because he was enhanced and therefore recovered much faster. What say you Mr America Heart from your personal experience? How does the individual accurately determine just how much rest is needed in between their workouts for maximum growth in the most efficient manner?

[@marqh2341]

I've started out the routine. I did workout A today and boy i felt sore. Imma do workout B sometime this week before my surgery. Thank you for this routine. GB

ok I will give it a try

[@Hwyhogg]

Great stuff brother!

[@Cloppa2000]

You've probably answered this a million times and if so I'll search thru the videos. Can you lose fat without losing strength? I don't mean size but strength. I've been trying to lose fat for ages but every time I do my strength drops more than my fat!!! Thanks.

[@MrAmericaHeart]

If that's the case, I'd so the original Get Big Routine in video description here, and I'd make it an A-B two workout per 7 day split, then adjust to 8 days if strength starts to drop. kzbin.info/www/bejne/aJqZpXWsjNGDmqs

[@Cloppa2000]

@@MrAmericaHeart Thank you

[@steelmongoose4956]

I know I’m not John, but I thought I’d still put in my 2 cents on some physiology. In a caloric deficit (which you need to lose fat), your body has to decide what’s going to die now that energy supplies are limited. It’s not going to kill brain, heart, lungs, liver, or kidneys, for obvious reasons. It’s going to look at fat and skeletal muscle, since both are expendable to some degree. Fat would seem like the obvious choice, since it’s mainly energy storage, right? The problem, though, is that fat isn’t nearly as metabolically active as muscle. In short, it costs less to feed and maintain. If your body thinks it’s going to starve, muscle becomes an obvious target, and it will burn right alongside the fat. Maintaining the muscle (and thereby, strength) is going to require you to convince your body that it’s important to keep. That probably means three things: 1. Don’t go crazy with the caloric deficit; 2. Keep up the resistance training; 3. Don’t skimp on the protein in your diet. Even if you have significant amounts of fat to lose, cutting your intake too drastically is likely to put muscle on the chopping block. Let it be a gradual process, and it will be easier to mitigate muscle loss. Sorry if I’m speaking out of turn, but nuts and bolts physiology helps me plan. Good luck!

[@Cloppa2000]

@@steelmongoose4956 Thank you. I appreciate advice and insights from any source. I always make my own decisions based on what I believe to be correct and all that you said makes good sense. In the past I think my deficit was too great and I could not maintain strength. I guess I should have realised sooner and eaten something! Combining your advice with John's looks like the way to go. Thanks for taking the time to explain it.

[@MrAmericaHeart]

@@steelmongoose4956 you're not speaking outta turn! This is a public forum, and your info was on point...excellent!

[@traceemarshall4721]

Hey John, great video!!! Ever heard of John Cardillo? He does something similar and I train using his methods. He’s a hit/heavy duty guy from the 80s ( I’m sure you know who he is) i only train 3 days a week and I’m 42 making crazy strength and muscle gains using cardillo workouts. They are very similar. I used frank calta routine as well. It’s very effective I really enjoyed the routine. Great content as always !!! Thanks for the info

[@MrAmericaHeart]

John Cardillo was a Canadian guy, right? I think he used to use an EMS Machine in his workouts

[@NateGfit]

Love it mate.

[@DesertDirtRider]

Great info!

[@Hwyhogg]

Doesn’t the chest and triceps day lower the shoulder output by doing them with no rest in the AB rest AB routine?

[@ZyroSugar]

Yes

[@Colmez8]

This is also Mike Mentzer routine too,he said best gains coming from this type of routine his career life.. R.I.P. True King !

[@chrisziakos]

Hi John Love the content thank you for giving all of us alot of info on H. I. T Just a question mike mentzer advocated for 3 to 4 days rest between workouts, with your workout you have only 1 day off in between would that be OK as it goes against mike's principles or have you found that one day is enough to rest and start the next workout? I'm really pumped to do your workout, can't wait! Keep up everything!!! Thank you

[@MrAmericaHeart]

Great question! There's a spectrum of speed of recovery-ability...that's where we all differ. When someone starts my program (or any other for that matter), adjustments may need to be made based on recovery/overcompensation. Generally, everyone starts adding rest days as they progress on my programs. Overall, you'll notice that even Mike wrote "4-7 days' rest" between workouts. I've now been training people 39 years, and they recover fine on 48 hrs initially, then it has to be adjusted. Thanks for getting my book!

[@carlosmorris4510]

Looks like a clean rotational split, baby! 💪

[@melle5802]

tried both preffer your mentors / mike mentzers ideal routine it has worked the best for me and the excersises are more enjoyable for me atleast. I also feel a easier mtmc (mind to muscle connection) on them the only hard part is substituting the nautilus pullover machine but ive managed to do it with a v bar on cables. I feel like your program is good but skull crushers are just not my type of favorites because im suffering from tricep tendinopathy

[@mcgragor1]

Great video, I looked up Frank Calta, you probably know this in your circles, but I see he passed in January, age 75.

[@MrAmericaHeart]

I wasn't friends with him but heard about his passing via internet.

[@adilzahidoglu4291]

Really useful info. I think for weak people will be better to train twice a week A & B. For super weak people will be better to do less exercises. For example for quads only squats. For triceps only CG press.

[@chrismurray8132]

Frank Calta what a beautiful physique called his 3 day routine Rotation for Recuperation!!!

[@MNJim1966]

I am 55 been training since I was 16. Only took 40 plus years to realize that less is more so long as the intensity is there. Marisa Inda is a beast and is smoking 🔥 Great info!!

[@MrAmericaHeart]

And she's an even more beautiful person!

[@MNJim1966]

@@MrAmericaHeart yes based on social media she seems like an extremely sweet person!

[@MrAmericaHeart]

@@MNJim1966 I've known Marisa for over 20 yrs, but it wasn't till I got to spend the day one on one, shooting these videos with her that I liked her even more; kzbin.info/www/bejne/g4bHm359qt57g6c

[@MrAmericaHeart]

@@MNJim1966 Marisa pt.2 kzbin.info/www/bejne/pJeaoKWEm9aLe5Y

[@MrAmericaHeart]

@@MNJim1966 Marisa pt. 3 kzbin.info/www/bejne/i3TSnZWifZWMrMU

[@MisterFeatherss]

I'm doing A - rest - B - rest - rest - repeat what's your take on deloading or taking time off the gym?

[@ryanrogers8211]

Are there any natural pro bodybuilders under 6ft. who are 200lbs. on stage?

[@andreasd6857]

Hi John Great Video, thank you 👍 Should i read or train Physique 101 or Mr. America's Shape-Up Series first?🤔

[@MrAmericaHeart]

Yes, I would do the routines in Physique 101 first.

[@andreasd6857]

@@MrAmericaHeart OK 👍🏋️‍♂️ I will do that.😅

[@Summoning28]

Very good advice. Built most of my muscle mass, using HIT Routines and yes it works for naturals, too. I know most scientifical studies said otherwise but paper is not reality. Currently I’m doing a Yates oriented Routine and I‘m in my first of two deload weeks. After the total week of in week three, I‘ll give this routine a try. Looking what’s the minimal approach to grow. Thanks for the great Content Sir and keeping Mike Mentzer‘s journey alive!

[@1quiensabe]

John, Sounds like you highly recommend skull crushers or something similar for mass. I agree, but why did Mike M. Use straight bar push downs in his natural program? Thanks and God bless!

[@dextermorgan7764]

How about Mike Mentzers ideal routine? Is that still a good option to maximize muscle growth ?

[@traceemarshall4721]

Yes sir!! He trained and learned directly from Arthur jones and Mike mentzer. John cardillo invented his hit3 system. It’s very effective. Check it out . I will never go back to high volume. Doesn’t make since to me and plus I’m natty guy so the recovery I get with the high intensity workouts is the perfect combination. I wish more people would wake up and actually do research and see why high volume isn’t the best. Read people!!!!

[@Mattchew2232]

John, thank you for this video! I have a question, if you feel inclined to answer. I am trying to understand the differences between this routine and the video you posted in 2019. In the 2019 one, the "A" workout didn't have legs or too much triceps involved (it seems) and it also seemed more back focused. The B one was mostly leg focused. In this video, you compile the muscle groups differently. Is it better to follow this routine instead of the 2019 one? This current one seems to cover more of the body in either A or B, but the 2019 seems to separate muscle groups more (I could be understanding that wrong). Really appreciate your content!

[@MrAmericaHeart]

You've partly answered your own question. You saw different routines, all good to grow on. Use each for a time and judge results. The shortest routine is best during periods of higher stress.

[@Mattchew2232]

@@MrAmericaHeart Thank you.

[@kevinbryant5485]

Can I do this at the age of 50

[@tonyvee5799]

How about torso and limbs split

[@Bodysmorphia]

Will enhanced bodybuilders get more from these or higher volume ?

[@SpinodoDragon]

What about adding a rear delt exercise to workout B?

[@d1977j]

Only thing that worries me, of course going close to or to failure on singles, is the lower back being massacred 3 times/week with squats, DL's, rows. Especially when weights get heavy for ones ability to regenerate in 2 days. It can quickly pose a limit to advancement.

[@RafaelGonzalez-ve5up]

Train hard and rest even harder! “You know this. Doesn’” doesn’t matter if it’s chest flys or pushups. Always train to failure and let your body grow.

[@rifleman7313]

What excercises would be recommended for someone that has no use of their legs or are paraplegic due to a car accident?

[@ShepherdMinistry]

Would you say this is better than the ideal workout? I was under the impression HIT advocates recommend longer rest-like we see with the ideal routine.

[@wmbrooks612]

John, I have bought your books and read them. I just purchased The New High Intensity Training: The Best Muscle-Building System You've Never Tried and Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. I want to learn more about the HIT process. I will be 55 soon and been training consistently for almost 4 years. I love training, but I also want to spend less time training and still build muscle. I have had good results but have had injuries throughout this time. Will this workout plan be a good one for me to transition to as I learn more about HIT?

[@christosmalaka]

Question John Are these done with the cadence of 4-2-4 like mentzer says?

[@MrAmericaHeart]

No. 412 or 402

[@christosmalaka]

@@MrAmericaHeart legend thank you bro!

[@robertadams5437]

John, I appreciate your videos, but I question your assertion that pushdowns aren't mass builders while skullcrushers or overhead Triceps extensions are. Since all 3 are single joint movements, why would a pushdown not be just as effective for mass?

[@MrAmericaHeart]

The skulls & french presses involve the long head as well as short & medial. Pressdowns exclude major long head involvement, therefore, regardless of it being a single joint move it involves more mass

[@robertadams5437]

@@MrAmericaHeart ok; maybe I"m confused. I thought the purpose of the Triceps was elbow extension and - for the long head - shoulder extension and adduction. Isn't shoulder extension what a pullover does? If so, wouldn't the best position for training the long head of the Triceps be in a pushdown or kickback position? Or, is this a case where active insufficiency is working against proper stimulation? BTW, bless you for representing Jesus in the fit-o-sphere!

[@robertadams5437]

@@MrAmericaHeart actually, I just watched Jeff Nippard's arm training science explained and it is the active insufficiency issue for the long head. Would something like a nautilus decline press with the palms facing be enough of an angle to avoid that or should I do something like a machine extension? I'm currently using the decline press but want to optimize where possible. Thanks for all you do for the kingdom.

[@dougdozier8782]

Great video. I'm 40, could I do this routine at that age or is it too much?

[@MrTdawg75]

I'm 46 and I'm going to give this a try. I'm skeptical of the very low volume, but there's no way I know more than Mr Heart, so I'll give it a fair chance. Will probably take some time to find the proper weights for a single set of everything, though. I am on trt, so I will start with the aba/bab and see how that goes. If it goes well, I might try the ab/ab variant.

[@josephtrovato3344]

Thank you John for this very good info like always on point. I have a question: a 61 year old guy in decent shape, not great shape, the 3 day routine (A-B-A, B-A-B) will be effective?

[@MrAmericaHeart]

Oh yes.

[@MrAmericaHeart]

Occasionally skip a workout if fatigue gets in there.

[@josephtrovato3344]

Thank you sir. I admire you for your knowledge, your humbleness & your faith. God bless you.

[@locktherock]

Great content John… For my current 12week program I adopted the ‘one intense set’ per exercise and 2 exercises per body part approach but with an old school bro split twist, so Chest& Tris, Back & Bi’s, Shoulders&Traps and then legs with one day off after every training day so in theory ‘one day one day off’ to give myself more recovery…However to increase intensity I drop set every exercise…the pump and feeling in the trained muscle is wonderful…My question is though..d’you think it’s a sound approach to drop set everything to push the intensity ?

[@MrAmericaHeart]

I admire your drive. However, with other intense techniques available, you're settling on the one that has the highest endurance component. If your goal is to grow to your potential, you'll have to use that technique more sparingly and move to some Negatives, Rest Pause, Preexhaust, etc.

[@steelmongoose4956]

I’m north of 50, and I’ve been trying to adjust to lower volume by hammering the drop sets on every exercise. I have made some incremental progress, but I’m feeling increasingly like I’m not recovering enough between weight workouts. (I’m also big on cardio and mobility training.) I’m going to start spacing my weight workouts to every fourth day, and I’m backing off on some of the drop-setting. We sound like the same kind of high-intensity maniac. You may be younger or better at recovery than I am, but I’d still say to listen carefully to your body. If you’re training for strength, but spend most of your time feeling weak (like I have), you’re going too hard. John speaks wisdom when he preaches recovery.

[@locktherock]

@@MrAmericaHeart Thank you so much for your reply, you are a gentleman Sir… You are absolutely correct of course with the endurance component, for my next program I’ll certainly look into incorporating other intensity techniques (negatives are difficult as I train alone in my home gym). I am now eyeing up the ABA BAB for a program cycle this year (I always think of Genesis when I read that😂) 💪🏻

[@steelmongoose4956]

@@locktherock Yeah, just drop an accessory C day in the middle, and you’re basically Phil Collins. 😃

[@robertore486]

Hi jonh:)...for you is always necessary do 2 warm up set with 50% and 75/80% working's set of all routine exercise?thank very much

[@Colmez8]

Sir what do u think that type of rotation split ; A: chest back shoulders B: legs+arms A/b/a and other week B/a/b ? Can we see recover problem or this is also good setup? Wondering because looking more sense and Dorian Yates did when 1983-1986 Thanks

[@tonyvee5799]

Im doing g this same split Torso and limbs split. I ret 2 days in between

[@rossmartin9286]

Starting this from today.. been at gym consistently for 18 years and feeling the pain everywhere from your standard gym bro splits.. hoping this is going to work and reduce injuries - thank you and subscribed

[@MrAmericaHeart]

Hopefully, you started by taking a solid 7-14 day layoff

[@rossmartin9286]

@@MrAmericaHeart holiday next week for 1 week so will be resting then 👍

[@MrAmericaHeart]

@@rossmartin9286 if its been longer than 4 months since you took a break, lean towards the 10-14 day end. It'll help you make better progress.

[@louiscyfer6944]

why is a skull crusher a basic mass builder and a tricep pushdown is not? what is the determining factor?

[@jeffreysunderland3752]

Theoretically could you make it Asynchronous by just doing day on/ day off indefinitely? Mon/Wed/Fri/sun/Tues…..?

[@JasminMusic1602]

This routine is for aas user or???? Because for natty is ideal routine and consolidated routine? Bit confused !

[@hkaszowi]

I'm 45 and I built a gym in my garage and I follow a full body AB workout program but I use box squats and use 5sets of 6reps on mostly the compound exercises but I don't have a leg press ,so what would be an alternative? my routine is .. A box squats 3to5/6 floor press 3to5/6 pendley 3to5/6 over head barbell extension 3/6to 10 barbell curl 3/6to10 stiff leg or good mornings 2to 3/6to10 weighted plank 3 /30to 60sec B box squats 3to5/6 OHP 3to5/6 trap bar deads 2/4to6 close grip bench 3/6to 8 weighted chin 3/3to5 weighted plank 3/30to60sec would this be considered too much at my age? I know it's subjective but my shoulders and back usually get sore after a while. I also switch it up with a calisthenic workout every once and a while. Thanks!

[@MrAmericaHeart]

I'd go Bulgarian Split Squats in place of Leg Press. Gives the back a break from big weights and offers different stimulation

[@hkaszowi]

@@MrAmericaHeart Thank you ! I will incorporate them and see how I feel. I'm actually gonna try your workout since I've been running this workout since the pandemic.

[@sbain844]

So, on the A routine, chest and quads get 2 sets each while triceps (the smallest muscle group in the routine) get 4 sets (direct and indirect plus indirect work)... Seems unbalanced to me.

[@whyask8065]

I'm too fat to do chin ups, what do I do instead haha? I train at home and have a cable lat pull down setup.

[@MrAmericaHeart]

Yes, do the Pulldown or Banded Chinups until your fat is burned off, you're stronger, and you can do Chinups!

[@Copeman9999]

If intensity is the main variable here, would it be wise to add some rest-pause to the exercises? With obvious exceptions like deadlifts of course. I’m thinking something like one short rest of 5-10 breaths.

[@whyask8065]

One set is really all you need as a natural? Thanks in advanced!

[@MrAmericaHeart]

Absolutely! Give it 100%!