Transcription
So, what do you do then? If if I were saying to you, I want to have a comprehensive workout and you are designing my 7-day workout plan. What would you give me to do?
One of the best ways to train is with an upper lower split or with a push pull leg split. And again, if you were to do a push pull legs, I would I would then have to have you include your shoulders along with your chest and triceps there, right? Because it's your only shot in that week to do your shoulder work. And again, as a pushing muscle, it would go on the same day.
So Monday, what do I do Monday? So you could do push there, right? But my one caveat to a push pull legs is that it it tends to be a lot, right? Like you're you're doing shoulders, chest, triceps. Some people don't like that amount of of volume, right?
What's push when you say push? Someone that doesn't know. Yeah. So push is just the muscles who share a similar function of pushing. So, if you look at a bench press, it's pushing the weight away from you is the concentric action that you're doing. If I looked at a lat pull down, I'm pulling the weight towards me. That's the concentric part of it. If I'm doing a bicep curl, I'm pulling it towards me. Triceps, shoulders, chest, everything is pushing. I'm pushing away this way. Pushing away that way. Push-up, I'm pushing away from the ground. Tricep push downs, I'm it's in the name itself. I'm pushing down through a tricep push down. Um, I'm doing tricep, you know, lying extensions. I'm pushing the weight away. They would all go on a similar day. Again, I like the the function of that because it's optimal recovery. So, why that's why that's good if you could tolerate, you know, I'm asking, you know, if that's okay for you to do that because you have you're not naturally adding shoulders in. If you were to okay with adding shoulders in, then you would do your push workout. And then what I would do is know that I'm getting enough recovery in between workouts because I could give you a day off in terms of your weight training on Tuesday. Come back and do Wednesday legs, right?
So So Monday, I'm just doing push upper body. Push. Yeah. Well, it's Yeah. Just push upper body. Okay. Tuesday, you're going to give me the day off. Tuesday, you get the day off. Yeah. Then there's two I'm going to give you two variations of this. Okay. And when I say day off, we could we if you were with me, you'd be doing conditioning. All right. So, we'll get into that, but that but it would be Yeah, it's not a day off. No, you give me seven days. I I'll I'll take a ball seven. Even if I'm just doing ab work on some, but you you then on Wednesday would come back and do your your leg workout. And what leg workout am I doing on Wednesday? So, it's going to be front anterior posterior. So, I'm going to train your hamstrings, your glutes, and your quads. Everything will get done together. Thursday, you'd have another day off. Okay. Again, likely not a day off. Some conditioning. And then the uh Friday could be your your pull workout.
Now, what's nice about that is if you are somebody that doesn't recover as well as others, and this is not everybody, but that gives you a really good amount of recovery between those workouts. If you could tolerate more than that, the first step I would do is add a total body workout one more time. So, I could come back on Saturday and add a total body workout. It would just be a little bit light on the pull because you just did that or you did it the day before. So you my whole body on Saturday. You could do it. You know when I mean like I would pick very big compound movements that are representative of including as many muscles as possible at one time. Okay. And I can shy off a little bit back off a little bit off of the pull that you were doing because I realized that you just did certain exercises the day before. So I would if I trained you on and this gets a little nuanced, but if I trained you on Friday and a pull workout, remember I have different planes of motion. and I can move in. So if you were doing vertical pulling stuff like a pull-up or a pull down, I could stress more horizontal pulling exercises like a seated row or bent over row, right? So I could shift the focus a little bit and then Sunday Sunday I break. Yeah, I definitely I mean I I definitely don't advocate seven days a week of full training.
Where would I be doing my cardiovascular work in this in this particular week? So in that in that scenario, I'd have you do your conditioning work on Tuesdays and Thursdays. Thought I had a break. And if you were going to, if you had, you know, your goals were more aligned with fat loss and overall conditioning and you feel like you're, you know, not as healthy as you could be there, I would probably take advantage of that Saturday to do that. But if your priority was the training side of it, getting stronger, building more muscle, then I would take advantage of that a Saturday as my my flex day to do training. And you don't put the cardio on the same day as the upper body legs workouts. It could be, but if your priority again is to build muscle, then prioritize muscle building. Put that first. Do your cardio conditioning work at the end of that workout. Something might suffer. And the thing that usually comes second is what suffers.
If we think just about Monday, which we had down is the push day. So that's me doing like chest and is it uh triceps and shoulders. How many if I'm training for one hour, how many reps are you trying to do per muscle and how many like sets? So set count, you know, if you can get in, and again, this is a little bit determined by um whether you're going to train on that Saturday. So if you're going to come back and train total body on Saturday, then I I know I have an opportunity to maybe do a bench again on Saturday or a variation of bench, an incline bench. So I don't have to get all of my chest volume in in that first day. But typically, you're looking for around anywhere between nine and 16 sets or so for that muscle group across the week. So, if you were going to do, let's say, the one workout for chest and you're doing, say, three uh sets per exercise, you're in that range of around uh three exercises, right, for chest. Now, you don't have to have that. The volume doesn't need to be as high for triceps because you're obviously training your triceps while you're doing bench press. So you could put one direct tricep exercise in. If it was me, I would put something. My favorite exercise for triceps is the lion tricep extension where I lay on my back on the bench and I do the, you know, they some people call them skull crushers or nose breakers.
Just take bicep for as an example. How often do I need to train and how intense do I need to train the bicep for it to grow? And conversely, if I just left my bicep alone, how long would it take for me to lose the muscle? Yeah. Interesting. So, um I think this is one of the most fascinating areas of training that has yet to be uncovered. Um I actually discussed this with with Andrew Huberman at one point. It's like it's very interesting. So from person to person, we know that there are different recovery rates between the people. From person to person, we know that there are different recovery rates between muscles. like you might do the same bicep workout I do and need more time to recover than I would. What's interesting is from the individual themselves, certain muscle groups require more or less frequency to recover from. So I might find that I could train my biceps every three days, but I could never train my back every three days or I could never train my chest every three days. It's just so intricate because every muscle is going to be different for every person. And even at a at a holistic one level, you you're just not going to find the same recovery rate across the board for every muscle in your body. So I a lot of times I think people should rely on a little bit of training intuition to say, "Hey, like am I increasing my weights? Is my strength going up on the lift? Am I feeling excited to train that muscle when I go to train it? If I am, then I'm probably recovering well. And you can experiment with like hitting it again more frequently. I think in the big picture, the more frequently that you can stimulate a muscle, the better the results are going to be.
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