so the best training split ever question mark it's a good question full body training why could this be the best training ever so I talked about it in the previous video that when we think about the opportunities that we create for hypertrophy that when we train in an every other day fashion we create a stimulus that we recover from and we grow that we then set up seven opportunities for growth over a 2E period I've said that because three and a half opportunities for growth a week just sounds weird so seven opportunities over a 2E
period so when we actually equate that to a year I did work it out this time it's 182 opportunities for growth if we train a split body part and we only train once a week that's 52 opportunities for growth at the end of a year if an individual has done something 182 times versus 52 times I believe the difference is going to be stuck I I think that that that's an appropriate description I think it's going to be very apparent and for that reason and that reason alone I want this to be a training split
that you consider and try because if you do I can guarantee that in 6 months time and you stick to it in kind of the manner that we're going to outline in this video you will have made especially if you've been kind of fluffing around with your splits and whatnot you will have made more progress in 6 months than you probably have done in the last 2 years that I can assure you and that's been consistent feedback from those that have kind of been a little bit lost with their programming when they've kind of got
stuck into the full body idea they've then stepped forward just unbelievably so that's that's what I that's what I really want you guys to do because it it it hurts my soul when I see people a little bit lost and confused because they're potentially following the wrong advice in the sense that they're they're looking at what Pros do and they're trying to ulate that whereas it's just not applicable whatsoever because you're leaving so much progress on the table we want 182 opportunities of growth a year so how do we make that happen um through lots
of trial and error uh testing out different volumes and combinations of rep ranges I settled on just the idea that for each exercise that we do we only do one working set that is it which is going to seem really low however what's important that you guys do in this process is that you log book your training so the set that you take to failure you write down the exact weight and Reps that you do when you come to repeat that EXA exercise prior to the session I want you to look at your log book
and look at the weight and the Reps that you did and before you go into this session you're going to know that you're going to beat that in some fashion you're either going to add a very small amount of weight or you're going to increase it by a rep or you're going to do both and in the beginning phases when I say beginning the first six months of this that's going to occur on session without fail provided that you focus on your recovery your recovery needs appropriately and we touched on that a little bit before
as well so that's just being uh consistent with your sleep consistent with your hydration consistent with your minerals managing your stress levels and eating appropriately focus on those things log book your sessions and progress your lifts if you can do that the progress is going to be unbelievable and you're going to not waste any time to the point where in six months everyone is going to be saying to you holy [ __ ] what are you doing and they're going to want to then jump on board with what you're doing so how do we set
this up day grab a pen and paper as well by the way guys so day one we're going to do heavy upper body and light lower body now the reason why I favor that approach is that as we move from session to session undulating the ranges in that way so heavy and light I feel like creates a greater amount of longevity for progression because we're not just sticking in one rep range all the time and um I believe that undulation of rep ranges just allows you to then stretch out the effectiveness of this training program
so we're going to do heavy upper body light lower body how does that look we're going to pick one chest Focus movement we're then going to pick one shoulder Focus movement one tricep Focus movement these are all compound movements by the way we're then going to pick one laat bias movement one upper back thickness focused movement and then we're going to add one side belt isolation movement which is is one that I pull in and out of this split and I'll explain why but for now it's in and then one bicep isolation and one triip
isolation after that we then do one hamstring C one quad compound one leg extension or quad isolation and then one C race that is it it's going to seem like extremely low volume and for a lot of you you're not going to understand how the volume can be so low but I'm telling you now that when you aren't Advanced you do not need much stimulus to make progress all you need to do is consistently expose yourself to new loads at new reps it doesn't have to be multiple sets this is key the current literature about
minimum volume requirements per week for training is absolute junk it is useless literature and please take this from someone that isn't just a meat head because yes I'm a meat head but equally I have an undergrad in sports science from the best sports science university in the world which is Lu University and I have a masters in exercise physiology from Manchester University so I understand the science as well and I'm telling you now that the volume literature is garbage and the reason for that is because it entirely disregards the idea of someone that trains hard
consistently because if you are able to consistently progress your log book over a period of time you're going to expose yourself to loads that you have never done before at reps you've never done before consistently over a six-month year period And every single time you expose your body to that novel stimulus there will be an equal opposite reaction in regards to muscular hypertrophy that is fact so with that in mind we don't need multiple sets all we need is a novel stimulus so please please understand that the novel stimulus is key how do we hold
ourselves accountable to the novel stimulus we log book our gym sessions and then before going into that gym session we log look at our log book and we say to oursel that's what I got to do today and that's the hard part because over 6 months you're all of a sudden going to look at your log book and you're going to think [ __ ] but the moment you do that yes good I loved that moment because I knew that I am then getting into sessions that really change my physique cuz I could look at
it and think holy [ __ ] I've got to do that leg press today and I've got to do that chest press today and that shoulder press holy smokes this session is going to be hard and I assure you that when you are in that spot these sessions are going to be so physically demanding that you're not going to do want to do more than one set per body part now the important thing again to focus on before we get into more specifics of the session is the standardization aspect of your log booking so yes
we're focusing on a new weight for new reps but that cannot ever be at the sake of altering your form again I can't stress that enough guys we aren't just trying to increase our log book for the sake of being able to write a new number in it what we're trying to create is a constant novel stimulus so that means that the weight on the bar creates a new internal stimulus so the external stimulus creates a new internal stimulus they have to constantly equate which means there can never be an altering of your form which
means standardization is key so between session to session and essentially rep to rep every single one must look the same and you must hold yourself accountable to that it is not a win in terms of your logbook if you alter your form let me repeat that it is not a win you have not successfully nailed that training session if you come away from altering your form a win is one more rep or a slight increase in weight even if it's just a 0.5 kg 1 pound increase with standardized form job done great setet off onto
the next how does the training split look we're going to run through it quickly through pieces that we have in the gym so for my chest movement I would pick a prime incline for my shoulder movement I would pick a high incline Smith or a high incline dumbbell press for my tricep movement I would pick a dip or a narrow grip Smith press for my shoulder isolation movement I would pick a cable lateral raise then for my tricep isolation I'd pick a single armed tricep push down and then for my bicep isolation I'd pick a
cable C then for my leg work I'd pick a seated hamstring curl for my quad compound I'd pick a leg press then I would Pi a leg extension for my quad isolation and then i' finish with the car pH a standing car after that I would then pick a a cable ab crunch so drot all those down the upper body work all in the 6 to 10 rep range the arm stuff you can increase the rep range on that slightly maybe we could just go 8 to 12 we don't need to do be doing six
rep arm workk just from a elbow joint health perspective and then for the leg work the low body work I want you to focus on working in a 15 to 25 rep range every aspect is that so we brush out our our upper body work and then we move on to our lower body work warming up is important that your body is extremely ready to do the work but you do not waste energy so how does that look let's say that for our 10 rep chest press movement I can do we just just for ease
I can do five plates as side on the movement so I'm going to hop on and I'm going to do just one plate for 10 12 reps I'm then going to do depending on how I feel that day let's say this is a day where I feel a bit tight and a bit at risk and then I'm going to do one and a half plates I'm going to jump by half a plate and I'm going to do six or seven reps then I'm going to do two plates I'm going to do four or five reps
then I'm going to do two and 1 half plates and do two or three reps then I'm going to do three plates and again just two or three reps three and 1 half plates one or two reps four plates one or two reps four and 1/2 plates one rep I have warmed up now Lots the total amount of warm up repetitions I've done is a lot more than enough but but I have wasted absolutely no energy and I've taken 90 seconds to 2 minutes probably 90 seconds between warm-up sets don't rush that part cuz you're
going to create too much fatigue then five plates 10 reps to failure that's my first work set now because I've done all of that pressing movement I'm now extremely warm for what would be my high incline Smith Press so the amount of warmups I need to do on that are now a lot less so let's say for my high CL Smith I do three plates aside for 10 reps again I would do one I would do one plate and I would probably just do three or four reps I would then go straight to two plates
and I'd just do one or two reps and then I'd probably just do two and a half plates and I'd just do a rep so I've only done three warm-ups on that one I'm now ready to work again now we move on to the dip for the dip I might only need two warm-up sets because again everything I've done so far has fully prepared me that I then don't need to waste much time or energy so let's say for my dip I'm going to dip two plates hanging off me for the chain with belt for
10 reps um I'm going to do body weight for just three or four reps and be like yeah Everything feels great because I've done a ton of warmup I've done a couple of sets to failure I'm ready to rock I'm then just going to do a plate fo again just one or two reps yeah Everything feels good I'm in the groove let's work so I've only done two warm-ups for that one when it comes into the lateral I probably only do one warm-up set I probably literally just do three or four reps on maybe one
or two pins down from what I'm about to work on and also the same for the tricep and and the bicep movements um like again it would just be one or two warm-up sets for the back work I'm probably going to start again with my warm-ups um because yes I'm very very I haven't been specifically contracted those muscles so for the laat focused one I'm probably going to do the same amount of warm-ups as I did for my chest move I'm probably going to do maybe five or six warmups um and just creeping up as
I go but then for my back thickness I'm probably only going to do two or three warm ups because it feels very good and I'm ready to rock um so just bear that in mind with your warm-ups so again just to recap how that upper body day looks so we're going chest move shoulder move tricep move lateral move then where you put your arm work is going to be a bit person dependent but I quite often like then going lap move back thickness move then coming back to a tricep move then a bicep move and
then moving onto my leg work that's kind of one of my favorite ways to do things but you can equally put your triceps before your back work and your biceps at the end before going to your low body work and then when you do the next training session I want you to flip the order which you do things in that you will now do heavy lower body and light upper body so the rep ranges are 6 to 10 we can say for the heavy work and we can do 15 to 25 for the light work
so we're going to do heavy upper light lower on a Monday and then we're going to do heavy lower light upper on a Wednesday and then on the Friday we're going to flip it back around again I want you to pick entirely different exercises on the Wednesday that you did to the Monday and then again I want you to pick entirely different exercises again on the next session that starts heavy upper light lower and then again entirely different so we've got four entirely different training sessions so we've got full body a b c and d
or 1 2 3 and four whatever you want to call it once you've completed all four sessions that's when you go back to session one and you beat your logbook numbers for that exercise I guarantee without a shadow of a doubt that you will progress your lifts if for some reason you don't efficiently focused on the things that influence recovery if you don't focus on those things even with the most optimal thought out training like we've kind of just gone through you will not make progress they are very very focus on those you as you
get further along your ability to make progress Narrows which means then your flexibility in terms of errors with your recovery factors becomes even narrower again as a beginner you could probably eat pretty poorly sleep fairly averagely Etc and still make progress but for some of you you will need to be accurate from the word go again there is inter individuality to that some people are Freaks and are just going to make progress because they're naturally more athletic they're naturally more robust for others you're going to have to be very accurate suck it up that's just
the way it is now I went back through some of my old content when I made these videos previously and I just kind of skimmed over some of the questions I was consistently asked and I thought I'd cover some of those now one of the common questions was how do I know if this split is suitable for me in 2016 I did a variation of this training um and it was under Dr Scott Stevenson's coaching and it was called fortitude training but it is full body training I trained the full body three times a week
um and that was a very Advanced stage of my own personal bodybuilding I competed that year at 248 we can put a picture here or here I don't know at some point for that and there's £248 at 5'6 so my level of development there was pretty high I was able to make progress the whole way through that year that was a six-month prep on that training split it worked perfectly I wanted to go back to that split to then further allow myself to understand that training despite being an advanced trainee I didn't care whether it
was right or wrong going into it I just wanted to learn and it was a really important year for me and I learned a lot about training by exposing myself to that I've trained full body before but when I was 16 17 when I was playing rugby and it was under um the supervision of strength and conditioning coaches because that was just the most efficient way for us to train we train full body or we trained upper lower splits so I was very used to that way of training but I was also extremely small when
I was 16 17 and the specificity wasn't for building muscle it was for just increasing strength and exposive power but nonetheless I thought if I'm going to learn really learn I'm going into full body training because if I don't expose myself to it at this level of musculature how can I then do these content videos if I didn't do that training for 6 months how could I then talk about it with any real understanding and that I believe if you take your training seriously and if you're a coach is a very very reason to consider
this split what where I would kind of potentially rule some guys out because you don't have have to be as obsessed with the learning aspect as I was for me the learning part was was the was again it was everything to me because I just wanted to understand every component of training as I possibly could because I didn't want there to be any gaps where I couldn't answer a question that was training related so so for a very long time it was just a pure Obsession of mine for some of you you might not have
that level of obsession which is totally fine um and if you already have a really advanced level of musculature and you need quite a lot of detailed focused work this is where I wouldn't advise trying to revisit that full body training um it's just not going to be necessary for you and in that instance you will regress but for that I'm talking with really really high level guys and girls ones that are already Pros that already understand their own training needs that's the difference for a lot of you watching this you aren't going to understand
your own training needs if you even have the question in your head I don't know what the best way for me to train is I'm telling you now that you need to do this split okay
