Everyday Full-Body Training: The Secret to MAX Muscle Gains?

0:00 I mean if you're doing deadlifts you got to do some warming up you got to put some plates on the bar you got to take them off One does not simply train quads and hamstrings and midback hard every single day that's tough you're just going to have to do another 25 minutes of warming up the tomorrow when you do that for leg press and the day after when you do that to hack squat it's a bad deal hey folks Dr Mike here for RP strength and today we're going to answer the question of should you be training whole body every day it's been a fat every now and again it's actually a great way to train but it might not be for everyone let's chat about it real quick so what is whole body daily training there are kind of two ways to train for muscle growth generally one is

0:45 called a split routine you take all of the muscle groups you have to train you train some of them on some days some on other days and thus they're split up so for example uh a day on Monday where you hit only upper body Tuesday only lower body Thursday upper body again Friday lower body that's a split routine the other way is to hit all muscles every sessions these are two fundamental ways to train that means all of the muscles that you train that week in every one of the three sessions for example that week Monday Wednesday Friday you would hit all the muscles so you come in on Monday you H quads hams glutes chest back arms and delts you come in Wednesday you hit quads hands glutes chest back arms and delts you might switch the order put you hit all the muscles that you need to every single time so all muscle every

1:33 session is really the better term here now whole body every day training when people say I do whole body every day or whole body daily they almost always mean all muscles every session technically speaking whole body is not the best term because you might never train parts of your body that technically your whole body a lot of people don't do dedicated calf training dedicated forearm training or dedicated trap training but that's part of their whole body so if someone says hey I heard you train whole body daily when do you train forearms they're like well I really don't they're like so it's not whole body daily you go okay okay okay I should have said it is all muscles every session all the muscles that I want to train within a given week I train every single one of them every single session and that's really what

2:18 we're talking about here now how many days a week can you do this kind of training with and technically you can do anything from one training session per week where hit all the muscles that you want or you can do it six times a week where every day you come in and hit the same muscles over and over all seven or eight of them uh muscles that you want to hit all seven or eight of muscle groups you can hit them every single time it's totally possible to do anything between one and six seven we just generally don't recommend because one day of rest is usually good for almost everyone now let's talk about upsides and downsides what are the big upsides of training quote unquote whole body every day one it's a great setup for if you train two or three times per

3:04 week which a lot of people generally just want to be more fit should be doing the stimulus recovery adaptation principle from Sport Science tells us that muscles recover in a day or a few days and so that if you have biceps and you train them once a week and the other time of the week you train triceps that gives each biceps and triceps a whole week to recover from next time they just don't need that much time and you won't be hitting them often enough for them to be able to get their best growth but if you hit biceps and triceps on one day and biceps and triceps on another day of the week then you're kind of doubling up on the stimulus frequency and now instead of it's like if someone told you hey you can eat a meal every 12 hours you're like geez oh my God that's a long time to

3:52 wait but if you eat half that amount every 6 hours it's probably just going to feel better so if you do whole body every day so for example someone says okay I have to train most of my body three days a week what kind of split should I use my number one recommendation is don't do a split at all just train every muscle on Monday every muscle Wednesday every muscle Friday then people don't like to hear that sometimes oh I want to some Advanced like Push Pull legs again Push Pull legs Monday Wednesday Friday Monday's push Wednesday's pull Friday's legs you're training everything once a week we already know from Sport Science that training things two to four times a week training the same muscle two to four times a week is usually better even if equated for volume than training one time a week so if you train once twice or three times per week even as many as

4:38 four sessions per week though that's debatable whole body every day is probably the dominant method with which you should be lifting next advantage of whole body every day is it can accommodate limited priority training really well if you just don't want your rear delts necessarily to be super developed or your traps or your forms or your Cales and that way you've Consolidated your program down to where maybe you only have six exercise slots like something for the pushing muscles of the chest and triceps something for the pulling muscles of the back and biceps and some rear belts in there you have a shoulder situation A bicep situation a tricep situation and then like one exercise for legs where you ditch the bicep triceps

5:24 specifically and you put in two leg exercises if you have something like four to seven EX SI slots per day well then yeah three to five sets of each one of those is just a really good workout you don't have to split things up because you just don't have that much to do it's like if someone gives you a piece of paper and they're like draw a smiley face with a purple crayon you're like okay what's my time limit like five minutes what am I getting graded on like that you drew a smiley face like okay can I do this over two sessions they're like you're losing your mind you don't need this so if you train with five total exercises per day three or four times a week man you can just put different exercises in those slots and you're totally good you can train every muscle you need every single time you train it's awesome

6:09 in addition to this this method is really compatible for nonoverlapping suet training which means what you choose a pushing movement let's say a close grip bench then you choose a pulling movement and you have a dumbbell two arm row and you do as many benches as possible rack the bar taking no break or maybe 10 seconds to break breathe a little bit you do as many rows as you can you get back on the bench with no break maybe 10 seconds maybe 30 seconds and you go again and again and again and again that improves your cardiovascular fitness and health substantially and is awesome if you do it whole body multiple times a week so if you're into overall general fitness and getting rapid results quickly non-overlapping super sets amazing way to train works really well with whole body every day and for

6:55 those three reasons whole body everyday training is great for beginners or folks using hypertrophy training for other sports or with limited engagement you're not going to give whole body everyday training as a number one candidate to someone that does two hour workouts five or six times a week but if someone's doing 20 to 40 minute workouts two to three times a week man whole body every day is absolutely in most cases the best way to go but it has downsides and thus isn't for everyone so what are some of its big downsides whole body every day can't accommodate focused whole body training well true whole body training try this try hitting in the gym all in one session with

7:41 diligence all of the following muscle groups in one session shoulders chest back calves forearms biceps triceps ABS quads glutes and hands what the hell there are something like 10 to 12 muscle groups like the ones I just listed depending on how you count them that a single exercise can give Justice to if you train that exercise or if you do those let's say two to four sets of that exercise multiple times a week single exercise slot but now you have 10 to 12 of them I mean it's just really unlikely you're going to do three to five sets of 11 exercises every time you go to the gym with no junk volume to where you're doing the exercise but your muscle's like basically almost switched off or

8:27 with like thre hour sessions and those almost coat in junk volume because my suspicion is that if you're training hard anytime you're in the gym for longer than 2 hours and you're still going hard oh you're going through the motions but your muscles are no longer the limiting factor your central nervous system is the limiting factor and your fuel use is limiting factor and then you're just not getting really good results you're still lifting weights but getting bad results it's just kind of untenable if you have a lot on your plate for a week of training to do whole body every day you can have Haack the system you could say look three to five sets of 11 exercises I greed it's stupid no one can really do that effectively in one session but what about one to three sets of each exercise now that's a reasonable amount of volume to do I can

9:12 recover from that it's not going to take forever but hold on a sec you just hacked your way out of a single problem too many sets and into another few problems what are those problems one is the warm-up problem if you do chest and tricep on uh a single day chest front delt tricep that's three muscle groups you only have to do extensive warming up for the first exercise that uses your chest shoulders and triceps for all the other exercises you can go into them with no warm-up or just a minimal warmup because your whole chest and shoulders and triceps are already warm for you the elbows feel great the shoulder feel great the muscles are warm so if we consolidate muscle groups into just a few days of the week you can save a lot of fractional time on warming up on the

9:58 other hand if you're training whole body every day once you warm up for calves and then you do calves for one to three sets you need to go warm up again for quads you can need to do some leg extensions and get the blood flowing and then you need to finish quads and you need to start warming up for hamstrings and then you finish hamstrings you start warming up for back and then you warm up for chest holy crap that do a lot of time suck that do a lot of energy suck you just physically expend a lot of energy warming up energy you could have put into hardworking sets and honestly it's like a spirit suck cuz you like spent half of your time warming up if you think about this way the standard recommendation is to have two to three warm-up sets for every exercise and even if you went on that down to one to two but you're using one to three sets you're almost at parody for warm-up sets

10:45 and work sets does that backwards you guys ever see sports team that warms up as long as it train a sport that's kind of weird and in a spirit sense someone's going to be like do you love your workout you're like kind of it feels like a real bumpy road I get into the workout and I have to warm up for another muscle group and I really get into that and I have to warm up for another not great another problem is the exercise switching problem if you have just a few muscles to train two three maybe four exercises will take care of all of them thus you don't have to transition from one exercise to the other more than a few times in a session what if you need to train eight or nine different exercises here's what has to happen you have to tear down or wipe down the last exercise rck the Weist take the weights off put them back wipe

11:31 the bar so Karen can use it next and not get I don't know some kind of zombie virus from the bar or whatever the Hell she's worried about then you go to the next one you need to set up another machine in that next station an arrangement bar weights Etc never mind the warming up there's just a lot of transition time that's a lot of time and energy and way more if someone's using the next machine you planned already because you got to go to your ARP hypertrophy app you got to take this exercise and move it up to this one nope just this week not all weeks and then you got to warm up for that one and look like Eagle eyed at the Smith machine where that lady is maybe she's dead she's been there for a while and on the same position is it cool to like poke her with a stick will she just fall off and can I do my grip my close grip bench presses who knows so you have to ask yourself all these questions you have to get strategic because you have to hit

12:16 like nine different machines in one day where if it's only three or four the magnitude of that problem is just considerably smaller because you just do more sets on every single machine and someone's like hey you using that you're like yep how many sets you got like four they're like they just buzz off somewhere whereas if you know every time you're done with one or two sets you're like all right on to the next machine look if you have your own private gym like I do because I'm a trillionaire it's not a problem no wait hold on a sec it's still a problem because I still have to put new weights on I still have to get into that machine and find out how it works once I'm working out I'd rather just stay in as few places as possible to do my thing rather than switch context all the time so that's not so fun once you're warmed up it's best to milk those muscles with as many work as as you can out of a single setup machine weight situation

13:03 rather than having to switch all the time the switch still happens but it's a different day if you use a split routine if it's whole body every day it's that routine it's that session it ends up dilating the time and the frustration to an unfortunate amount if you have a lot on your plane another thing about whole body daily is it can make symmetrical Muscle Recovery difficult what do I mean by that you can train your shoulders your side delts daily for four times a week uh 5 to 10 sets per session and it might be a great stimulus for many people that they can totally recover from right five to 10 sets per session four sessions a week you go to the gym four times a week every time you're there you're training side outs no problem it's like oh my God I can do this with all my muscle groups so hold on a second hamstrings if you train

13:50 hamstrings with good exercises and good techniques four times per week you will fall apart unless you do like one set of hamstrings every time you warm up for hamstrings but warming up all of that setup for one working set is kind of strange let's say you train hamstrings with one work set four times a week or we can just delete two of those sessions the literal same amount of time warming up the half the time of contact switching to the exercise and we just now do two sets every time instead of one we save an unbelievable amount of time and effort to get on paper almost The Identical muscle growth stimulus so

14:38 a real test of how ideologically versus logically committed someone is to whole body daily is you go do you train your hamstrings five days a week and they go well yeah they're like no you don't or if you do you're using a lot of time for no reason at all if they just went down to training the hamstrings two or three times a week because they take longer to heal because they take a long time to warm up for because once you're warm you might as well kick it they would be doing themselves a huge service in efficiency so if you really insist on training every muscle every single time you get into the gym you're going to buy yourself a whole lot of training time that you might not have wanted and here's the other problem with this sort of nested into this problem hamstrings quads chest glutes and back lifts can be

15:24 pretty damn heavy I mean if you're doing deadlifts One does not simply warm up for deadlifts you got to do some warming up you got to put some plates on the bar you got to take them off there's so much involved that I get it biceps you warm up with a lightweight for 15 you rest for a little bit you go to your heavyweight quote unquote 15 to 20 rep to close to failure you do four sets it's easy no problem triceps easy side delts easy do that for barbell B Rose oh I got to draw the bar out put the weights on I got to warm up do it for hamstrings do it for compound lifting like squatting or something oh my God if you don't warm up for that it's just a bad idea it might get hurt so all of a sudden you just can't cram everything on paper every exercise looks the same but in reality some exercises but you got to

16:11 really get into them and really warm up and when you're already warm up you might as well just finish off the volume to buy yourself a few days of not having to do it versus to be like all right I got to go every day so one set of squats it took me 25 minutes to warm up for this I do one works set of squats and then I'm out you're just going to have to do another 25 minutes minutes and warming up the tomorrow when you do that for leg press and the day after when you do that the hack squat it's a bad deal especially for bigger stronger muscles that require a lot of warming up to really get going safely another thing even if you're doing everything right whole body daily can strain joint and connective tissue and neural recovery especially for stronger folks for example training quads daily can get a little bit ahead of knee and hip

16:56 recovery on strong folks like will your quadricep muscle from one or two working sets of quads recover every other day or every day to hit the quads again yeah probably will your knees feel extra super nice and jelly after one heavy ass hard set of leg presses yesterday you get in to do hack squats today another just one or two sets heavy and hard as hell you do high bar squats the day after all of a sudden your quads are like well the volume's not that high so we're good but your hips and your knees might be like bro we do not recover at this interval so you'll notice that very few large muscular strong people typically do whole body daily and a small reason for that I suspect is because like your muscles might be able

17:42 to keep up but especially if you're big and stronger your joints and connective tissues and the nervous system effort of having to try so damn hard on these crazy heavy exercises every single day I understand training legs twice a week is tough but if you have to train legs in some capacity like emotionally get invested into getting under a heavy ass squat risking your life and limb just doing that every day is kind of a lot and you'll just run ground at some point in many cases and to that end that wear down process can be not just joints and connective tissues but can wear down your mental fatigue uh and because training legs and back hard even with a few sets warming up to that daily can really beat you down

18:29 in a way that training for folks that are smaller or weaker or training smaller and weaker muscle groups like side adults and biceps just does not happen One does not simply train quads and hamstrings and mid back hard every single day that's tough it's tough and in real world just might not add up to being as efficient or sustainable or effective as splitting some muscle groups up now you can say okay I get it but how about this hack we train everything every day right but sometimes we train real light if we're not recovering ET so for example I train quads heavy on Monday on Tuesday it's no go so I just do some body weight squats get a little blood flowing and folks from sports sports uh people who are in

19:16 powerlifting weightlifting strong men they'll train a lot of their muscle groups and movements daily but they'll use heavier and lighter days to manage the fatigue here's the thing if you train heavy in powerlifting you get stronger if you train lighter and fast you get faster which is a little good and you Crispen up your Technique so you still get better kudos for weightlifting kudos for strong men what exactly do you get in muscle growth terms if you train light and submaximally your Technique gets a little better I guess but techniques pretty straightforward with weight with uh hypertrophy work it's not weightlifting where it's make or break it's like are you moving roughly the same good you're getting lots of growth if you are interspersing light sessions for your hypertrophy plan those light

20:04 sessions do not cause meaningful hypertrophy and then you have to ask the question of okay I was going to do quads Monday Tuesday Wednesday Thursday Friday but I'm smart so Tuesday and Thursday I'm going to do real light quads it's not going to be a lot of warming up it's going to be much easier and they're going to recover for next time then someone says hey you're training for hypertrophy right you're like yeah they go why don't you remove the Tuesday and Thursday quads entirely your only course at that point will be well cuz cuz this whole body daily but that sounds more like ideology than logic cuz logically you'd have to be like okay I'm not generating a hypertrophic stimulus I'm getting three technique sessions a week anyway so technical limitations are not really here especially if you're pretty Advanced know what's what's going on you there is no reason that I

20:50 shouldn't just eliminate my Tuesday Thursday workouts that's how you guys see like we have whole body daily we have the storm cloud of logic go over it and it starts to sprinkle some raindrops and it turns out some of the electrical things are kind of made of sugar and they kind of Wilt away and what's left makes sense and so if we say okay we're training quads five days a week every single day if we start to be like okay that's unsustainable because it's just breaking down the joints connective tissues and mentally I can't handle it okay we go Tuesday Thursday light okay but then we go do we need these light sessions are they accomplishing anything relevant to hypertrophy the answer is also no then out they go and then now we're back to just training quads Monday Wednesday Friday training something else Tuesday Thursday it's not whole body every day and maybe it shouldn't be in that situation right so a small Point

21:38 very very small but something for you guys to think about is training wholebody daily May limit technique Improvement for very Advanced folks what do I mean by this beginners thrive on repetition and frequency they've never seen the ship before so for them whole body daily is actually ideal because it gives you practice all the time with all of the movements great but Advanced folks especially ones with trouble with connecting with a specific muscle can have some trouble doing it and for them the context switch of a few sets of it and then going to do something else might just be too much for example let's say we have someone who's trouble connecting with their back especially kind of their lower lat region if we allow them to really train lats for like eight sets two exercises

22:23 by the middle of that second exercise they're they're pumped they're warm they're very familiar acutely with that neural patterning and that movement now they can really crunch on pull downs and feel their lower lats finally and it took five sets of work sets for me to get to this point now my brain is learning how that feels and I'll take it over into the next session and the session after but if I have two sets of pull-ups and then I'm going on to chest I I might not ever Groove in as an Advan lifter to what my lats should really be feeling like I just don't get that benefit it's like uh having you go and uh go into like let's say University uh recck room we have people who speak five other languages kind of seated at their own little individual

23:09 stations you have two hours and you sort of speak a little bit of German you can spend two hours speaking German to the German person talking about all kinds of German nonsense when are we going to take over the world again what happened last time typical German and that will meaningfully improve your German abilities because just getting into the conversation is a big stumbling block but then you guys ever notice when you speak in a language once you get in you talk and you talk and you talk starts flowing it's that flow state but it takes a while to enter versus if every 10 minutes we rotated you to another language station you would learn hardly even if you spoke a little bit of all those languages you really wouldn't start to thread into improving them because the context Swit was too frequent ideally that's why you want to really immerse yourself into a language

23:55 for well ideally months and months and months and you get so much better so in much the same way for advanced technique of really feeling out muscle groups I found it really helpful for myself to like if I have a muscle group I'm tough to reach I need multiple sets and maybe in a few exercises to really start to feel what that's going to feel like if I switch whole body daily every two or three sets I'm on to the next thing it's just a green check mark in my notebook RP hypertrophy app says that I did it that I don't ever feel it and I may never get a chance to feel it because I don't ever take my time with it that's a big deal it's not a huge deal but it's something to remember now who are wholebody daily programs best for cuz they have some upsides they have some downsides here's who they're best for in my view one is beginners if you've been lifting weights

24:40 for less than a few years wholebody daily is probably your number one in almost every context another group are folks who use hypertrophy training to supplement sports or lifestyle if you're a mountain biker and you just want to be a little bit more jacked whole body daily two or three days a week is all you need kudos for most sport athletes uh not a big deal if you have folks in addition another group that can use whole body daily well is people that train two three or four days per week yeah man especially if the training sessions are something like 40 minutes each at a time no more than an hour whole body daily is awesome and in fact maybe even better because it gives you that high frequency that splitting them muscles up wouldn't do well imagine you have like a chest uh and tricep day back and bicep day leg

25:28 day and then a shoulder and calf day if each one of those is once a week or sorry each one of those is once uh in their respective week Monday one Tuesday the next Thursday next Friday the next you really training everything once a week that's not great if you train whole body daily you can get four sessions a week and the frequency research has shown that yeah four for the same same literal volume four exposures almost always beats one exposure per week which is a great thing so again if you're training two three four times a week then whole body daily is probably your number one way to go lastly females are more likely to benefit from Whole Body daily for a few reasons one they need less warming up and recover faster between sets and exercises and sessions so that whole idea of like your quads

26:15 are joints are too beat up to keep training quads four times a week for stronger males that might be a thing for females that might not be a thing because they recover much faster so not only can they recover fast enough for whole B daily but because they recover so fast and they're ready so soon after the next workout it's actually even better for them muscle growth wise to have more highfrequency training which is whole body daily so if you're female if you train two three four times per week if you're training as an adjunct to something else it's not your number one priority or if you're a beginner whole body daily is awesome and if you're none of these things but you train just three to four times a week and you're sustainably just being healthy it's another awesome use case now who are these programs not ideal for

27:01 who should probably be doing a different type of routine than whole body daily first is Advanced lifters Advanced lifters have all kinds of crazy priorities and they need to chart out their course Very specifically there's no rule that says you have to train your hamstrings as often as your side adults Advanced lifters will know this especially subcategory here of folks who care the most about maximizing muscle growth especially those concerned about specific muscles getting Justice like if you care about back width versus back thickness you have to have two exercises in a given session if you're going to train them in that given session because pull Downs work on your width they don't work on your thickness as much rows work on your thickness as much but not on your width if you do two exercise slots where the hell is everything else going to go whole body daily now you have 17 exercise slots that's not going to work

27:48 so if you're really fine-tuning your physique and you want the best aesthetic results whole body daily is probably not ideal upper and lower chests s similar if you're starting to want train calves and forearms man the number of exercise slots really starts to drag down whole body daily does not look like the best approach anymore next folks who train more than three to four sessions uh per week of regular involvement probably a good idea not to do whole body daily if you're training four but especially five and six times a week some kind of more advanced or even split routine is probably best than whole body daily CU it's just a lot of stuff that try to cram in all the time and for males males need more warming up and they recover slower between sets and exercise

28:33 sessions so for them a whole body daily program might end up needing to be 3 hours because of that so they both can do less and thus need less but also they don't need as much because they get more muscle growth spurred every time and it lasts a little longer than it does for females over the course of several days after so it ends up being that for males not whole body every day training some muscles sometime but not other muscles sometime is probably a better idea how can you tell if it's the right thing for you cuz these are all big categories you're like am I a weaker male or a stronger female some days I get out of bed I can't even tell there's one really easy way just try it try a whole body every day no one's going to die or anything like that try a whole body every day if you're getting all of your muscles fatigued the muscles not the

29:20 rest of your body not the nervous system not necessarily cardium if you're not limited by session time you're like oh it's two and a half hours I've got to get the hell out of here or you're not limited in by systemic fatigue CU where like you have biceps and triceps left over and you're like uh I just don't even want to be here anymore that's no good if you're not getting those if you're progressing in repetition strength over time if you like the training then all is well and then whole body daily is an awesome thing to do but on the other hand if you try it and after a few weeks your joints hurt and you don't know how you're supposed to cram all muscles into the session all the time and you're like spending three hours at the gym and it's just a giant waste of your time then no worries you don't have to do it because it's not a magical program I do have a program recommendation for you guys that is NE

30:06 it's technically a split routine but it's not a pure split routine and it's not pure whole body every day it's a little bit of a synthesis of these two and this Advanced split design trains muscles under two circumstances one is when the muscles are recovered enough to train again productively which again is a Time course that's different for your hamstrings than for your biceps potentially and it trains muscles in positions in the weak and in respect with other muscle groups in the same session where they least interfere with other muscle training so what what is that mean it means that you no longer have to be attached to the idea that either you train all of your muscles

30:52 three times per week or you train all of your muscles six times per week you no longer have to train all of your muscles the same number of times some of your muscles you can train very few times some of your muscles you can train very many times some of your muscles make a everyday appearance some of your muscles make a twice a week appearance let me give you an example for my current training that I'm doing as the time that we record this video So currently I'm trying to downsize my legs a little bit and upssize my shoulders and arms and forearms you know like superhero Vibe or whatever I don't know super villain in my case because let's be honest I don't look like a hero currently I only train my biceps two out of every three sessions that I do in a half week so I basically have a three session rotating plan um sort of like push sort of like

31:38 legs sort of like pull and I'm saying sort of because not all the components are there to make that happen so I do three of those days I do three of those days again I do three of those days again I take as many rest breaks in between as I need and the plan keeps going so per week it's like sixish days and I do that for four weeks and then I Deo so each each of my half microcycle 3 days of pushing and legs and pulling only two of those I do biceps because with the new length and tension exercises that uh I I learned and uh Dr Milo wolf taught me that biceps training is so effective that my biceps are fully taxed and need tons of recovery I actually can't train them every day if I train them with meaningful volume my

32:24 triceps I do only one of those three days because for me my tri trip training comes really really well and really naturally to me I've been doing it a long time my triceps are big they're strong they take in a ton of damage with the kind of techniques that we do and so once every four or five days my triceps is just sore for the rest of the time if I Tred to train triceps every day I'd have to train with like one set every day and again as per the rest of this lecture that would kind of be a little bit stupid so so far biceps I train two out of every three sessions in every half week triceps I train one out of every three sessions every half week so basically train triceps like twice a week biceps I train like four times a week but for delts and forarms and Cavs sorry calvs good God I said that wrong for Cals I train once because they also

33:09 heal for a long time but every single session of my three-day half we split I train delts and I train forearms why they heal really fast and if I want maximum volume over the course of the week I got train them shits all the time CU they just keep recovering not the case with biceps definitely not the case with triceps so if you ask me how many times a week do I train each muscle I do not have an answer for you that be get summarized with one number I can give you an average but that collapses some of the meaningful data so what I really have to say is well you know some muscles I train twice a week some muscles I train six times a week and some four times a week you're like holy that must be complicated yeah I had Albert Einstein design the program for me old L I know from back in the day so

33:56 that complex split is an opportunity for you to really do something with it if you're more advanced so now let's look back at the question of who you are and what you should probably be trying to do if you're a beginner try whole body training every time you go to the gym it's probably great if you're an intermediate you've been Lifting for three to seven years and really getting serious about it you can try a whole body on some mesocycles some of your plans and programs and for other ones you can try a split routine like training up or lower up or lower twice a week or or something like that as an advanced lifter and this is to me one of the real not definitions but noticeable signs not always but often of an advanced lifter is an advanced lifter will make their own custom program for themselves something you can do in the

34:42 RPM pery app by the way you've put in the work over the years and you've made good Gams but now you're ready to create your most impressive physique ever and the RP hypertrophy app is designed to make this possible you can customize every single aspect of your training plan or let the apps AI Take the Lead whichever combination you use your results will climb higher than ever all you have to do is bring the effort click on the link in the description of this video to get started Advanced folks can train various muscles different number of times per week based on their Muscle Recovery uh rates their joint and connective tissue limitations there for example if you have an an exercise order situation where you have to train your lower back

35:29 really hard with deadlifts and good mornings you might not Place quadriceps the day after you might have to think a little bit more strategically again in a split routine it's all solved for you in a whole body every day you just train everything all the time anyway so the advanced split can let you think more strategically about what really saps my energy what doesn't and so on and so forth and that means joint and connective tissue limitations can be severely curtailed in this matter I train my delts every day my joints feel fine but if I train my hamstrings and hip hinged every day I would fall apart so on and so forth you can fix your program to the time constraints you have in your session for example as an advanced Lifter on Saturdays and Sundays you might have two hours to spend the gym no problem but on Wednesdays and Thursdays you have these

36:14 really important meetings at work so you can only actually spend an hour at the gym well you can rig your program to reflect that and not have to be like got to train everything all the time every day that would be kind of insane and the other factor to consider is what priority something has in your current plan if I'm trying to just Coast my biceps and maintain them or give them slow gains I train them twice a week no problem you can do the same thing but if I train my biceps in a way that tries to make them grow at a maximum I have to train them maybe three or four times a week and that means something else because fatigue is a certain constant I have to lower so the advanced routine allows you to really understand kind of the whole chessboard and get really strategic with it if you're a beginner

37:00 if you recover really fast if you don't train more than a few times a week whole body every day is dominant it can also work for more advanced folks in more specific circumstances but you're going to have to rig it so much that it turns out to just be an advanced split and no longer whole body every day anyway think about some of that stuff look at your whole body just just look at it get in the mirror take a bunch of pictures put them on the Internet God knows where probably public sites maybe you'll make some money worked for me I think though I don't know who's getting that money but there's tons of naked pictures of me on the internet give it a Google and I'll see you guys next time [Music]