WHOLE BODY TRAINING: the good and the bad

[@mihaelvukovic797]

Whole body split 3 times a week with two rest day between sessions (example:monday, thursday, sunday, wednesday, saturday...and so on) is the best split a have ever doing, and I have tried them all. Best recovery, best strenth, best feel, best shape.

[@bigwilfybear5894]

How many exercises a muscle do you do I keep changing form ppl and upper lower but can only do 3 days sometimes 4 daya

[@mihaelvukovic797]

@@bigwilfybear5894One exercise per muscle group (two/three working sets close to failure); 2-3 min between sets. Some days are rep ranges for strength, some day are chasing pump (depends on energy leves, stress, etc...).

[@jigc23]

I guess you never tried anything else besides that

[@carlosoliver1887]

Wow Thibs greetings from a former Tnation member !!!! Big hugs from Mexico

[@Ericwolf520]

Two full body workouts is all I do per week and cardio on non lifting days.

[@Bodyknowledge77]

Yeah I do 3-2 full body workouts a week. I've mostly enjoyed training this way for a long time. I've been training over 30 years and a big chunk has been some fully body version.

[@nickvillalobos8249]

Me too man. I've tried split programming but just feels like something is missing. Like, Were not squatting today? I've adapted to full body workouts well and even doing one heavy top set each muscle group I am adding weight or reps each time. Also recovery is king for natural lifters so 3 days of training hits everything hard to get a stimulus to grow. I don't care about pump chasing at all. I just try to get stronger each time if possible and when I plateau I switch out the exercises as needed and keep going.

[@patrickjulius7352]

This is the only time I’d use it. If I was strictly only able to do 2 days per wk

[@pretty_flaco]

dyel?

[@JDEG100]

@@Bodyknowledge77 Same thing man, I think a program is only as good as its sustainability over time. I personally could not recover from 5-6 weekly workouts, even with divisions and regulating intensity. In any case I don't see it efficient.

Whole body split, 2 times a week, one exercise per muscle (sometimes even isolation type of exercises) works like a charm for me. Even better than 5-time bro split. I don't see why you should only do compound exercises on a whole body split. 1. Leg press 2. chest press machine 3. lat pulldown 4. triceps extensions 5. biceps curls 6. side raise 7. abs+calves. That's it. 4 sets, 6-10 reps. You can also do 2 separate exercises, with 2 sets each. Every muscle on my body is pumped as hell from doing only 4 sets. So I don't even need more. Again, this is the best workout plan I've ever tried. And I'm a natural ofc. But thx for the video. Subscribed! :)

[@benjaminaugustopintoosorio610]

Another very educational video, Coach,Appreciated👍 I'm 61,look 10,15 years younger; and this is how I do it: MONDAY: Bench Cable Seated Rows Db Walking lunges Curls Triceps (Light) Farmer's walk. WEDNESDAY: Belt Squats Dips WG uprightRows Farmer's Walk Seated Calves FRIDAY: Chin ups Db unilateral RDL Overhead db press Tríceps Curls Calves. I'm getting stronger, more explosive, lean, and muscular. 💪 Health & Longevity is the name of game for me. Thanks again coach, I do apply a lot of your guide lines since for ever😁 🙏Shalom!!

[@JanRiffler]

Why "shalom"?

[@jamesfahy9954]

Nice. 💪🏽

[@benjaminaugustopintoosorio610]

​@@JanRiffler "Peace be with you" 🙏💪📖❣️🔥

[@jigc23]

Plus, the most important omitted part, TRT

[@benjaminaugustopintoosorio610]

​@@jigc23​@jigc23 Trt as in Tetosterone replacement treatment? 🤔 Well, it might work for you or some people... In my case, I'm 100% natural, always have. I did try some suplements for a while in my primes such as: Creatine, proteína shakes, whey, and so on. But for more than 2 decades I've being away from any hyper process stuff. I refused to live to eat. I rather eat to live. I have the typical three meals a day. Work out on a fasting state at 6 am. 60 minutes later I'm at home taking a cold shower around 8am will be having my first meal of the day. I leave the Gym NOT destroyed or like I've being run over by a truck, rather activated and energized. I learned that from Coach Chris: "Don't chace fatigue, chace performance" Thanks for your time 🙏💪❣️🔥📖 Shalom!

[@sisoyfuego4019]

got in the best shape on my life training full body every other day for the last 2 years

[@glennwhitehead1178]

Exactly how I’m training now. After 20 years of playing around with other splits I think this is the best. Some days have a more push or pulling focus, and on my ‘rest’ days i will jog and do mobility training. But having that lower intensity day after each full training day, it is amazing for proper recovery and overall motivation to get back in the gym the following day.

[@sisoyfuego4019]

​@@glennwhitehead1178 yes exactly, like you said you pretty much never miss a workout because of this "easy" pattern of training every other day, and in the long run nothing beats consistency, even on bad days i still working out, because this routine became anchored in you. before that, with split routine I always found excuses when I had a bad day.

[@glennwhitehead1178]

@@sisoyfuego4019 100% right my friend. Consistency and enthusiasm to move will always prevail!

[@BluegillGreg]

I like full body, and I also like Upper-Lower. 3 days per week can also take the form of one upper day, one lower day, and full-body day.

[@THIBARMY]

Yes, I'v used the lower/upper/whole-body approach a lot ... often doing hypertrophy work on the upper and lower days and strength on the whole-body day

[@cutescened]

Doing 3 times/week whole body with 6 compound exercises each. And one extra bro day isolations for hands/shoulders/calves/forearms/neck/rotator cuff

[@patrickjulius7352]

I had my best gains when I dropped to 1.5x per wk frequency. First few years I did full body 3x, then upper lower 2x, and then upper lower 1.5x but doing 3x per wk alternating and with reduced volume. Best gains yet past 6 months

[@IvoJelev]

Yeah. 1.5 frequency squad here 💪 love it

[@patrickjulius7352]

@@IvoJelev what’s your split

[@Eyyy702Logan]

Sorry not fully understanding, so what do your workout days look like weekly then if I may ask? I've grown stagnant looking for a new routine that might spark things. Always done push/pull/mix with legs or separate day

[@patrickjulius7352]

@@Eyyy702Logan upper lower upper mwf and then next wk lower upper lower. Upper days usually two compound pushes (bench or push up or shoulder press variations) and two compound pulls (usually a pull up variation and a row variation). Each 2 sets with 0-1 RIR. Then 2 sets of tricep iso to failure (usually 2 exercises one set each) and save for bicep. 2 sets of lateral raises and 2 facepulls. 2-3 min between sets. Lower days usually a squat variation, lunge or single leg variation, heavy hinge (rdl most of the time) and hamstring curls. 2 sets each.

[@patrickjulius7352]

Meant same for bicep not save

[@PatDeebs]

Good for those short on time, but very tough approach for someone who likes to do many sets for 1 main exercise like myself. In my opinion I think many who are very busy may benefit from doing their 3 big workouts per week at the gym and supplementing the extra work at home with body weight work, resistance bands and light dumbbells.

[@THIBARMY]

The training split should be selected depending on the style of training you are doing... for example, a whole body approach (or even an upper/lower) isn't great if you like to do a lot of volume per muscle in a session

[@KenanTurkiye]

Everyone talks about the physical aspects of full body training but not the psychological effects of it, my mother trains full body each and every day, 7 days a week, 52 weeks a years, called housework and she's always grumpy.

[@BluegillGreg]

@KenanTurkiye Help your Mom with her housework... Maybe she'll be less grumpy, or at least you can enjoy being grumpy together!

[@THIBARMY]

LOL

[@KenanTurkiye]

@@BluegillGreglöl thank you for the suggestion dude, how many sets and reps should I do? :P

[@TRZNfitnes]

When we can apply this kind of all body or upper body lower body workout. Who need this

[@mrgame97]

Why does every mediocre fuck want to be a fitness influencer

[@louisc.8788]

I took your NeuroTyping Test and got the following results: TYPE PERCENTAGE 3 43% 2B 32% 1B 23% 1A 18% 2A 18% I've noticed I'm drained after two compound lifts as well. I like the push/pull whole body training in your Best Damn Workout Plan For Natural Lifters better than the Starting Strength 5x5 approach. (I'm trying to focus more on hypertrophy than strength)

[@JDEG100]

Why not also rotate basic exercises with isolation exercises? For example, on Monday work lower body with squats, on Wednesday some isolated quadriceps exercise, Friday a deadlift. Thanks Christian.

[@THIBARMY]

Sure, the whole body approach permits lots of variations... * Varying exercises daily * Changing the type of training daily (e.g. hypertrophy, strength, power) * Changing the intensity zone (e.g. 4-6, 8-10, 12-15) etc

[@JDEG100]

@@THIBARMY Thanks 💪

[@justingroth1]

Hey Christian! I’d love to have you on the podcast.

[@NikiforosDim]

this is an interesting topic. do you think an upper/lower body split can be a good compromise for someone who has 3-4 days available per week to lift? I think whole body can be tricky for those who need to target specific weaknesses without overtraining (like my old ass lol)

[@THIBARMY]

Yes, absolutely. But I find that not every guy likes to do two legs days a week and only hit the upper body twice per week... and a lot of women don't like to hit legs only twice per week

[@silentk59]

Hey Coach, great info as usual! I have a question though. You mentioned that a natural lifter needs to hit the body part 2 or more times a week to stimulate for maximal gains. But in my experience and in the opinion of many other advanced lifters, once a week or even less is optimal for hypertrophy. Taking into account the advice from guys like Mike Menzter and Dorian Yates, etc. I myself used to lift 2-3 times a week for years, I ended becoming a manager of the gym that I lost about 175lbs at so staying in the gym was normal to me. I always thought that more was better. And then close to a year ago I changed jobs and started working out at home(I have a small gyms worth of equipment) and working out less frequently. Ive exploded in size and strength over these last few months. Iam fully convinced that the "gym bro" life was killing my gains, when your in that lifestyle your always pushing yourself and trying to do more. It prevented me from being able to as Menzter says "super-compensate" for those intense workouts and actually get real gains from my hard work. Iam assuming that when your on P.E.D's, wouldnt this make recovery better so you can hit the bodyparts more frequently then a natural lifter? And if you were to hit a bodypart with that much frequency, training style and volume would be huge contributing factors correct? For instance I usually train to failure + rest pause and static holds at the end. Doing this 3+ times a week isnt realistic right? Sorry for the wall of text man, Iam just super curious and love your info and insight so it means alot to me, have a great day brother!

[@DragonRaider5]

I'm actually torn on this - I totally get your experience of suddenly "exploding". However this might also just mean that one should take more de-loads and it could also be that now with your focus being different and having less frequency, naturally the jumps from session to session will be higher even if over a given frame of time they were lower. A lot of the natural BBs I followed would actually go from medium intensity to overreaching in 4 weeks and then de-load and grow massively for 1 week. Menzter and Yates both were doing excessive amounts of PEDs and from what I've learned, these actually prolong the protein synthesis after training, meaning that with PEDs lower volume would do. In natties the muscle synthesis is elevated for up to 48 hours, after which you'd need another session... I'm thinking neurological gains might take a longer rest time (which incur a strength gain, which overtime means more volume -> more muscle mass gain).

[@nelacostabianco]

@silentk59 Your on the right track bro! MM was ahead of his time and as you said too many of the 'gym bros' are caught up into the narrative of more is better. Not true. Intensity is the key factor not volume or frequency. 💪

[@JB-id3qd]

I like your idea of training full body three times a day. I would definitely not be 300lbs atm 🤣🤣

[@totallyraw1313]

But even for athletes, it's not the best approach because, as Dr Michael Yessis said, if only compound exercises are used, injury will occur in the smaller muscles, which get neglected when you train using only compound exercises. I think athletes should be doing something like the Brig-20, which strengthens all muscles and then just train for their sport.

[@rajdeepghosh4672]

I lift 7 days a week,

[@fallenpastabean804]

Well well if it isn't my favorite thumb.

[@DragonRaider5]

What about doing full body 5 - 6 times a week?

[@kraftwerk974]

🦧💉💉💉

[@rickt9828]

Or your whole body feels pumped.

[@andrewmorris2820]

The ELEPHANT in the room here is. Are you using hormone, "Therapies" or not. IF you are, it changes how you can or should train vs. not. Let's be honest about this.

[@THIBARMY]

It's not an elephant as I addressed this MANY times in the past: in articles, in seminars, in podcasts... I used steroids during my "bodybuilding period" (I started out training for football, then for olympic lifting, then did bodybuilding). And that left me with several severe health issues (kidney damage, heart failure). I reached a top weight of 252 (fairly lean) and 228 (lean) when I was on, around 13-15 years ago. Compared to my 210 fairly lean and 190 lean over the past 6-7 years. Do I still have advantages from my use from 15 years ago? Maybe. But it is what it is. What I can tell you is that I learned how to build muscle and get leaner while "on" and while "off" so I know the differences.

[@zenNwater]

sorry wrong channel, always stress muscle instead of capabilities, such a joke. you dont separate your body to work for a majority of the days

[@BluegillGreg]

???

[@everydaywarriors]

Where the hell you been?