The two protocols I find to work well for me are : 1) Full body 3x weekly with a bit less volume (2-3 working sets per exercise/15-20 sets per workout) 2) Two lower/two upper with more volume (4-6 working sets per exercise and 25-30 sets per workout). ** My favorite is still full body after all these years because it feels more natural to train the whole body at once.
Same lol. I was so against this type of training for years too. I by far get my best results with upper lower 4-7 sets depending on the part or how hard I go. I don't get it. I blow up when I train this way. More than any other split. Just be the perfect balance and way for me. I don't always like training this way but i do anyway. I'd imagine all those parts recover at once. I know it's obvious but I think that and the right balance of volume and frequency make it the best for me
Hi Omar and Erick, I really loved the podcast. It was a fantastic education, with Erick being the fantastic Teacher, into training frequency in relation to strength & hypertrophy. Massive thank you to you both for the podcast! Cheers, Billy
As a 40yr old man that is into fitness (noncompetitive) I appreciate these podcasts. Iron Culture and Revive Stronger are the best that I have come across since I've been truly living this lifestyle the past going on 3yrs. I first got into weight lifting in my 20s but looking back, I must admit, compared to today, I didn't know shit, and my body reflected my ignorance in kind. Spend it forward to today and I have learned more these past 3yrs than all the days back in my "biological prime" and it made me realize even more so this one important thing: THE MORE I COME TO KNOW, THE MORE I REALIZE I DIDN'T KNOW OR DON'T KNOW (especially all things scientific). That's fine, because it keeps me hungry for more knowledge so I can not only practice what I've learned for myself but advise anybody who might have questions for me (such as my 15yr old daughter who is a soccer athlete). My little boy turns 9 on the 17th of this month and I have already told him that once he finishes 6th grade (he's currently in 3rd), I am taking him to the gym and he is going to train with me. It is my hope that through the knowledge that I gain through the subject matter experts of the fitness industry (in particular those with a PhD in the field) that I can be my little boy's personal trainer so he doesn't have to go through as much trial and error as his old man. NO DOUBT!
Excellent as always. Love to have some strongman content-competitors would be cool, but their coaches would cooler-their nutritionists the coolest. How do you set macros for someone eating 8-10,000 Kcals a day?How's the blood work look? Doubt you'd get anyone to talk about steroid use in strongman, but if anyone can convince someone to do so it's Omar.
@@danielveldman4690 strongmen are pretty much the same as powerlifters - what? What strongmen are you looking at? Name one powerlifter who eats over 10k calories a day and weighs over 350 pounds. They have almost nothing in common
Evidenced based discussions are all very well, but sometimes, albeit unintentionally perhaps, they veer into being overly prescriptive. Eric, your personal anecdote of how you found through trial and error you needed to add more volume for your bench but that your lower body would not respond in kind was awesome. In fact, just a show on such experiences of which I am sure the two of you have amassed both personally and with clients would be awesome!
I would literally kill to have a conversation with Eric on all things coaching/training in regards to addressing individual clients needs. His insight I respect and admire greatly
Referencing Yngwie? Omar, you are likely the most cultured man I've ever heard, when speaking in terms of pure breadth. Jordan Peterson has phenomenal breadth, as well, but you're mentioned in the same paragraph so 🤷♀️
All the frequencies work when the intensity and volume is best adjusted for the frequency. You can train from 7days a week to 1 day a week. But you have to recover from the last session so that each session is optimally productive. This is something you have to experiment with for atleast a month, for each frequency approach. But if you really do wanna train one bodypart once a week, make sure to fuck shit up with your workout AS MUCH AS POSSIBLE. Here is a good way to do one day a week per bodypart, that worked great for me. Select one single movement for that bodypart, use a 8-10 rep max weight. Do a set to failure. Rest 3 minutes, do another set to failure...... Continue this shit until you can't lift that motherfucking weight for even ONE MOTHERFUCKING REP on the final set. You gotta reach that set if you wanna grow. And yeah then you can grow optimally off of one workout a week. This shit does take a whole week to feel good. Anyways all this is purely anecdotal statement, anecdote on me and 23 other friends.... The best advice comes from Omar and Eric. So do what they tell you to do.... And GROW MOTHERFUCKERS.... Myself out...
However I can do 15 one arm pull ups each arm and at 225lbs bodyweight and 430lbs bench press for 3 reps (that's an all time PR btw)....... So let me tell you the higher frequency approach is working better for me right now as an advanced trainee right now and that means working 6 days a week per bodypart. That being said........ Follow what works best for you.
Excellent both thanks... And I agree... for example I've recently started training my 16yo son, i started him on 3x5 but after 6 weeks I incorporating amrap (with good form) on his last set, or added sets, or I've adding in exercises as he progresses...
Question for Both Omar and Eric. Now that you are implementing full body training. How do you think that will change how you train others? Do you plan on creating a full body workout plan, or in Eric's case, might he add it to the pyramid books?
Naive Question: When you say - for example - do 10 - 20 sets per muscle group per week... does flat Bench count as an exercise for chest and triceps... I.e. if I do 5 sets of bench press and 5 sets of skull crushers, have I done 10 sets on my triceps and 5 on my chest or 5 triceps and 5 chest? Thanks
I find close grip works tricep too much to count as chest. Id say close grip is for heavy tricep work and extensions is for light tricep work. Also, the only muscles that seem to get hit via other exercises properly are glutes, front delts (assuming you incline bench), forearms, traps (heavy deadlifts for hamstrings will work this) and abs (any standing exercise should work it especially if its heavy enough that you start leaning back, dont lean too much though you could hurt your back). All the rest need an exercise to focus it.
@@samt1705 It did go very well mate ! I prefer 6x full body training, however, you should not do it being a beginner or if you are going to the gym after a long break. It takes me more time to complete than isolated training. I gained a lot ot strength and packed a lot of muscles but maybe that's because I was jacked before.
Deadlifting/squatting/bpressing/ohpressing everyday, at about rpe 6-7, my accesory work is mostly in the 8-9 range. Progress has been craaaaaaaaaaaaaaaaaaaaaaaazy
nowdays i do this 8 day cycle (one exercise -many sets per day) : squat , dumbell row , bench , rest , deads, pull ups , OHP , rest..how you think of it..
Joseph Pietrafitta you need both. You can not get bigger without eventually adding more weight and getting stronger. And you eventually cannot get any stronger without adding more muscle.
Omar in 3rd world countries information about training is worst you have no idea people here barely know how to cut, what calorie deficit is , for example in my gym the guy that works there he is a GH user i swear to god he gives beginners arnold program volume heavy af , it's funny af they always complaining why they are sore some of them just give up or after their newbie gains they jump roids cause they got their "genetics limit " lol
@Christine Connell i can't speak about other countries , but in iran , they are extremely clueless about training we are still on bro splits people really don't care about fitness ,
The big elephant in the room is of course the very individual RECOVERY which is hardly mentioned. How the hell can anyone do high frequency of the same movement/bodypart if they are NOT recovered, I ask? That person is guaranteed not to make any progress strength or otherwise! A huge issue with social media in general is that people from all walks of life, background, lifestyles look at their favorite `influencer` and take everything they do as dogma and get dissapointed that they don`t make the same or any progress. Most of these social medial `stars` are in their 20s, no family responsibility, children etc, of fucking course they have the luxury to recover, do the same bodypart every single day and perhaps have an hour nap afterwards. First ask yourself if you are that or perhaps you`re in your 40s with a 9-5 job, children and the lot. You need to figure out what your recovery is and base your program accordingly! It can be 1 high volume session per bodypart/movement a week or multiple sessions per bodypart/movement, all depends on the individual recovery ability which is greatly affected by your lifestyle. But of course age, lifestyle etc are never mentioned in peer reviewed papers, are they..?
I have to be honest Omar I absolutely hate being limited in training frequency it frustrates me. I know you guys are promoting reality but how does one break limitations without permanently harming their bodies and being drug free? The 10 year journey is too long brothers
@@IronCulturePodcast I have zero balance when it comes to training frequency either I apparently train too aggressively and can barely recover to do it as much as I'd like or is recommended and when I do say "okay maybe I should just do a very mild and normal routine" I always feel like I haven't done enough to progress. I'm probably not making much sense but than again I'm no expert
