If you were to do this program while training for a upcoming run (running 2-3 times per week training for a 10 mile race ) would you do your scheduled runs on your trigger or foundation days?
Sal, how long do you recommend resting between sets for a workout like this? (Strength days, I mean) I have done Thinner Leaner Stronger for two years with Mike Matthews-and he recommends 2-4 minutes-is that the same for this?
I would rest as long as you need to fully recover. You want to make sure your body is ready to hit the next set hard. Setting a specific time for recovery doesn't account for the fact that different people recover at different rates.
The program says seated calf raises? But video is showing standing calf raises in both day 1 and day 3? Does it matter which version is chosen? Should both be implemented?
bad form on dl's, lock arms, contract lats, raise chest, big breath pull slack out of bar, push your feet through the floor, LOOK STRAIGHT AHEAD, straighten up
What do you do if you either don't have access to a barbell or are not strong enough to do the exercises with the barbell? Also what do you do if you are not strong enough to do the exercise with just you body weight (ex: chin ups)?
Awesome as always! I don’t have heavy dumbbells yet, so I’ll have to substitute with an EZ bar or barbell for the hammer curls, tri ext, and shrugs for now. Is there a significant difference in muscular development compared to using dumbbells for these lifts?
Pick a modest weight. If you can get too many reps in on that weight in one set, go heavier and reduce the reps. If you still can get too many reps in on the second choice of weight, again choose the next weight up . This process is if strength is your goal. Heavy weight low reps
Please Excuse my Dear Aunt Sally (order of operation’s). I forgot what they are. But the first letter is the order? Brb. I posted them on my Facebook account. 😎
What would you recommend for someone who can't deadlift a 45 lb plate yet? My gym doesn't have Olympic plates so the bar is much closer to the ground than with a large plate on it. I just get worried that my form is off and/or I'm going to hurt myself with the bar being so low.
I am highly considering purchasing MAPS anabolic this week, but something is holding me back. In your podcast and other videos, you preach the importance of the 4-5 main compound lifts (bench, squat, DL, pullup, OHP) and that iso exercises are secondary. However looking at Day 1 and 3, it shows that you only do one of each compound lift a week while doing a version of curls for example both times i.e. 2-3 times a week. What is the reasoning behind this? Is that only for the first phase and then differs? I'd love some insight, thanks!
I'm glad you like it! Question - I don't see them warming up to the full max weight you can do per exercise. Does the 4-6 sets include warm-up sets at lower weights?
I rest about 2 minutes between the compound lifts and between 1:30-2:00 for the isolation sets. Typically, with two people it takes us over and hour but less than an hour and a half to do.
You keep mentioning “heavy” but not quantifying that. How about, especially for prime movements like the squat and deadlift, you offer a percentage of a person’s one-rep max? How much weight you put on the bar ... seems important.
Why is there very little back programed into anabolic? There's only 2 sets of weighted pull ups and 2 sets of rear delt flies in the entire program. 2 more sets of weighted pull ups if you repeat day one. That to me is really not a lot considering how much I like doing heavy back work.
The first phase is designed to build strength. They want you to focus on squat, bench, dead’s, and overhead press as the foundation. If your truly working in your 1-4 rep range for 4-6 sets, than that’s plenty of work for every muscle for strength purposes
@@mattlippencott3087 I just simply like doing more back. And they're huge stiflers on making big changes to their programs. Like maybe some barbell rows somewhere in there or just more weighted pull ups would be nice.
@@chaddickens4335 for having a inconsistent diet, I am pretty jacked. I usually cut from March to June. I am truly enjoying lifting full body 3x a week. I don’t think I’m going back to lifting 6-7 days a week isolating body parts.
Good mornings? This has got to be one of the most dangerous exercises right alongside jumping squats with a barbell on your back and upright rows and leg extensions. The possibility for injury far outweighs the possible benefits loss of cred ......yes says yoda!
lets put it this way dum d, would you do benchpresses with razorblades sticking out from the bar if it was guaranteed to give you an inch on your chest? I hope not! Thats how dangerous good mornings are especially for novices. Almost noone is going to have the required thoracic stability or hamstring flexibility, maybe not lumbar stength either to do this exercise safely! ive literally been TRAINING 35 yrs, probly longer than you or all those guys been alive! Just cuz you get away with doing things like buttwink squats for years, like one of these guys did on another video on camera doesnt mean its a safe way to squat, eventually its gonna bite you in the ass! literally in this ass or very near it lol and good morning are not guaranteed to do anything good
Can this be a dangerous movement? Yes it can, but so can behind the neck shoulder press and going into a full deep squat. If you feel your body does not respond well to this motion then of course you wouldn’t perform it, however you should not discount the benefits someone else may get from this if done properly. Maybe starting off with a Romanian deadlift instead if someone feels uneasy about this movement. I don’t expect to change your mind as it has already been set on this movement, but just wanted to highlight just because it’s not good for you, it won’t be good for someone else.
you must be young and or really dumb. first off a 45 lb bar with that kind of leverage is a massive load to all but experienced advanced athletes nevermind previous mentioned problems with it. Secondly if you were 49 yrs old and already well trained by the time the 80 ended you would know that exercise is from the 80s maybe older and was already being denounced as dangerous back then , as were leg extensions , upright rows and behind the neck presses! Dumbell flyes are pretty bad too im told more recently Are you one of the owners egoicly tied to this or why so defensive? Im not trying to troll this channel just warn newbies to stay the fuck clear of that exercise and maybe get you/those guys to stop recomending it too FYI; semi stiff legged deadlifts are very similar and safer since they seem to allow most people to work within their hamstring flexibility range while also firing thoracic core muscles for stability, with dumbells, kettle bells ro barbells it doesnt matter the learning curve is much easier than any good morning But you do whatever you want, ive seen thousand of bro science guys like you who think they are an expert and they almost quit the gym as soon as they get a gf, a kid or injure themselves all b4 30 yrs of age! Theres a reason theres sayings like never fight an old guy or old guy strong, hes got more yrs experience then you been alive and even if you do win the fight , you beat up an old guy, lol. and if you lose then might as well just get a sex change after that, lol
