what is up guys welcome back to the YouTube education Channel I apologize for the Hiatus um I got unwell um I don't know what wave it was covered like symptoms I don't know if it was covered I didn't bother testing um but I was I've been a write-off for the last few weeks so I know a lot of you have been messaging and asking and commenting when this is a YouTube backup and running it's back up and running from now just kind of as the usual schedule before um when I kind of get unwell like
that I still have a lot of work that is um necessary and one the work that is um non-negotiable is the phrase I was looking for so that takes priority um so sadly this was put on the background which I apologize for but we're back running so today's video is on the density Day Day itself the following off from the five-day split yeah so the density day training setup is the is my five-day favored split that I went through in that previous density Day video but I said to you I was going to give you
a specific day that then covered density day itself because there's going to be some slight kind of nuances to how you set this day up but the goal of the day is basically to get a really thick back and really crazy legs and that's how the split is set up in in terms of the week that's why it's called a density day I I I believe someone that has crazy identity is someone that has an unbelievable amount of thickness on their back where you even with a t-shirt on you're like holy that that guy's back
is crazy I mean again same with their legs they're legs are so thick that you immediately feel like that's a really dense physique that was always a look that I hugely aspired to I wanted to have just so much nutty density on my back um then this split kind of really allowed me to get there so how does this day itself look well when we consider what we've already done through the week we've done a chest focused push session on a Monday we've then done a leg session on a Tuesday that doesn't have neither quad
nor hand Focus it's kind of balanced then we would have a non lower back loading pull session on a Wednesday so that's a pretty easy session um then resting on a Thursday then a shoulder Focus push session on a Friday and then we know that in this session that we've got to hit some legs and we've got to hit some back um so the order of which you select your exercises will be kind of dependent upon your weaknesses but realistically I believe the first movement you should be coming in and hitting as a priority is
your deadlift variation now that could just be a conventional deadlift but as I previously mentioned in a lot of content that is not your most optimal choice for hypertrophy simply from a um investment to fatigue ratio perspective that it hard it will take a lot of effort from you and what it returns is quite minimal in terms of hypertrophy response so I believe a stiff leg is a better choice but this split really lends itself to building just a massive deadlift um which again is fun it's a great goal um and certainly if you do
get your deadlift high enough it's going to show in your physique but I I am extremely confident that if you build a good stiff leg it's going to show your physique sooner and it's not going to take away from your fatigue across the week in quite the same level that just a conventional deadlift wheel so let's say we start with a stiff leg we've washed that off now next My Next Movement would then be some kind of bent over row variation like I did like doing both movements and that's simply because the goal is to
just really really overwhelm the thickness aspect now this might be too much for some to recover from um so take this with a pinch of salt with it then you just do the stiff leg but if your sibling's going great and your lower back fatigue isn't too crazy you would then do a bent over row variation now after that I would typically do some kind of lat movement um because I've done those two movements to start that do bring in a lot of upper back um I don't then do an upper back isolated movement so
I wouldn't do like a chess sport t-bar or a CD cable row I would then move on to a latinum because you aren't going to get very much that recruitment in those movements that you've already done so then it would be whatever your preference is when it comes to that movements just remember that the lat will still be pretty Fresh So using a movement that biases the short is still going to be advantageous just because we always want to do that um whilst we do have the oomph there to do it um so a single
armed pull down for example would be ideal now that's our back work box stuff now I would then kind of like to replicate how we would do some aspects of the leg session so I would then do a hamstring curl and then it would even be a squat or a leg press variation and then depending on your weaknesses of your legs you would then pick um a quad isolation movement another hamstring movement or a glute movement um we've covered a lot of glue ham in the pool already so that doesn't necessarily need to be hit
specifically again when you've done a hamstring cut so most people are probably going to benefit from actually finishing off with a leg extension but for some of you that do have really dominant quads then quite obviously more glute hand work at the end if you have big glutes but underdeveloped hams then specifically focus on another hamstring curl whereas if both of them are weak then you could look at the hyperextension so then when we look at that session as a whole if we've got a pull at the beginning and then we've got a row second
and we're finishing with a hyper that is tons of posterior chain work and if you get really good at those things it's going to show so so much in your physique I I really believe it showed your mind like I was never a great on stage bodybuilder because I loved the training way more than I love the competing I just I didn't love competing I never cared um but because of the way that I trained I was quite hard to beat when we turned around and that was in all the shows I did um and
that could be the same for you regardless of the level you compete at if you take that approach of that mentality um shows are mostly one from behind still because it it really sets you aside in terms of whoa that looks insane like when James turns around it's crazy because he's so dense he's so dense even James's pictures don't even show how dense he is you've got to see it in person when James turns around it's just slaps of muscle hanging off him and this setup will certainly lend itself to you moving towards that kind
of look so that's our five-day split density day approach where the goal is to get a really crazy thick back and really crazy thick leg so any questions on that particular setup for the day please ask and of course if you have any other questions in general ask him I'm here thanks guys
