-: Now I wanna walk you through setting up a program
or outlining it based of of frequency
in terms of setting up that training split
and figuring out how we're going
to actually make the skeleton
or the bare bones in that program.
So if we look on frequency and volume based splits,
one of the things we can do is instead of saying,
"Okay, we're gonna pick muscle groups,
and write them up as."
We're actually gonna think about dividing the body up
by it's volume meaning that our goal is
to have equal distribution of tissue
across multiple days.
So we're gonna try and train a certain amount
of tissue with the certain amount of frequency.
We're looking at it that way rather
than we're gonna train bicep this day,
we're gonna train quads that day and so on and so forth.
So what this is gonna do is it's gonna
equalize the systemic stress
so if I'm training the same mass
of tissue everyday with relatively the same stimulus,
it will essentially be the same load
on my nervous system, on my hormone system,
on my digestive system, all over the systemic things
that need to support training will be essentially equal
which makes it really easy to see
how well that volume is impacting me
beyond the individual muscles I am training.
So it's really easy to see how it's affecting my sleep,
my digestion, my energy,
my body composition, all of those things.
Whereas if you have a split setup
where some days you're training a lot of tissues,
some days you're not training that much tissue just
because the way you wrote the split
and because body parts or muscle groups are different sizes.
And you chose a different way of pairing that
then you may have some days where somebody's over trained,
some days where somebody's under trained
from a systemic level.
And there maybe some day's where it's like,
"Oh I didn't sleep so good here
but then I was better after this."
Then you gotta troubleshoot all that stuff out.
When you have somebody that's just starting out
especially like a general population focusing
on body composition, our goal would be make every stimulus,
every workout as close as possible
so that it's really easy for me to make progressions.
So this makes it easier to figure out,
"Okay, can I be more frequent?
"Can we train more often?
"Or do I need more recovery days based of
"of this basic level of volume cause the volume
"of all my workouts are relatively the same?"
So I can kinda see this domino effect based of
of how frequently I'm going so if they're training
three times a week, four times a week, fives times a week,
my adjustment can be, "Alright, which day do I need to fix?
"Or let's Just drop on workout of a week
"and that'll decrease the frequency.
"Or maybe we can add an extra workout a week
"and increase the frequency or whatever it may be."
This is my preferred way especially for beginners,
general population or people that had just purely need
to focus on nutrient partitioning
which is gonna be anybody with the insulin issues.
People that are skinny fat are essentially
nutrient partitioning in the opposite direction.
So doing high frequency like getting this,
getting them using a lot of tissue of relatively
at a consistent amount of tissue per workout
so that you can have optimal frequency for basically
with this, you get the highest frequency
for the amount of tissue possible over the course
of a week or the cycles that you happen
to be running if they're not on a weekly cycle.
So my preferred method when I'm going on body composition
via the method of nutrient partitioning,
I'm trying to improve body count by just biasing nutrients
over to the lean tissue.
So I'm gonna try and draw a few examples for you guys.
So let's look at the context of a total body workout
which in terms of muscle grips is pretty simple.
What are we gonna train each workout?
Well we're gonna train the whole body,
maybe not every single muscle group depending on
how much time and whatnot they have
but you wanna train the most bang for your bucks
to the largest tissues, the things
that are most metabolically active.
So to get the most tissues, you'll try and use a lot
of exercises that have some overlap
or campan exercises and stuff.
But without getting into too many of those details,
let's just talk about setting this up.
So obviously for training the whole body,
one conflict will be training two consecutive days
because you'll just train that thing the day before.
Likely for most people to benefit is going
to be having an every other day approach for this.
So this is something that's gonna be beneficial
if we're only training two or three times per week
or at least in your weight training three times per week.
So we're here and we have this is like, alright.
So we got a three times a week program
that we're gonna make but how do we want to structure that?
So it's three workouts, do we want them all
to be the same or all different?
When we look an execution perspective,
if somebody's a beginner, obviously we want higher frequency
especially for the same exercises,
not doing a lot of volume but training them often
so they learn those motor patterns fast.
That being said, if somebody's just a
little bit more muscularly competent,
it may benefit them to hit a few more exercises
so they can hit more of the range of motion of each tissue
or more varieties in the strength profile.
We're gonna do one to three workouts.
So for the sake of this since obviously
three would be more complex than one, that's what we'll do.
So have a work out one, a workout two, and a workout three.
You can call this A, B, C, whatever you wanna do.
This like a Monday, Wednesday, Friday routine.
So how would I set this up total body-wise?
Well what I would do is I would sit here
and be like, "Okay, how can I get the
"most bang from my buck?
"What are the tissues that are going to be the largest,
"be able to partition the most nutrients to?"
So the really simple one is like alright, well
A, I'm probably gonna wanna make sure I get some quads
in there so let's abbreviate that with Q.
So everyday I would have quads in that particular program
in some way, shape or form.
The next things we'll be looking at like hams
or glutes likely to be the next biggest thing
to get involved in there.
So one thing you could do with this
so if we're gonna do this here as soon as I get
to the point where I'm gonna be doing a little bit
of volume and the person's getting a little bit efficient,
I'm not gonna wanna have this
be like squats, squats, squats.
What I'll do is I wanna pair things so on a day, I squat.
Maybe what I do is I make the hip exercise not as,
maybe the spine isn't loaded.
So maybe it's a 45 degree extension
or maybe it's a leg curl, right?
So if we just change this to...
Squat, right?
What we'll do here then is okay so this would be a place
for us to put and we'll say a leg curl.
Sorry for my handwriting there.
So that with the spine is only loaded once.
So if we wanna talk about what we do on these other ones,
we could do leg extension here, and then maybe RDL.
So it's like, okay now we're doing a quad exercise
where we're not loading the spine
but we could do the RDL there and load the spine.
So that we're only having one exercise per workout
when we're really like loading the spine tacked
in the nervous system so we don't interfere
with our ability to recover and repeat this, right?
So then if we wanted to so I could say,
so here we have...
RDL and then over here
if I'm wanting to have another hip dominate exercise,
I could say, "Alright, well I'm gonna dead lift."
Or maybe I wanna do something more complex for the quad
so I could do it different version of a squad
or whatever it would be, lots of options to go with there.
But the whole goal is like,
"Alright I wanna get this big muscle groups in but not
"in a way that's too big neurally complex things there
"that are gonna really tacks my nervous system.
"So I don't want that to be the thing
"that affects me going forward."
So then I would go through alright,
what are the next things?
Well obviously okay, I wanna have back in there
after hamstrings or maybe if it were a female,
we're gonna prioritize gluts here.
Maybe gluts are number one and then it's quads.
It really depends on the dynamic of who you're working with
on maybe if there's a priority muscle group
that you're putting in there
because you wanna improve execution really fast
regardless of how big that tissue is
so gluts maybe up there for some people
that may come in and they really wanna
develop their delts or whatever it maybe.
And you wanna maybe prioritize that.
But if we were just doing this for just pure getting lean
I'd say, "Alright, we're looking squats, hamstrings
"or gluts or some combination there of."
On the day that I have a leg curl,
maybe I would also do a glut specific exercise by itself
so especially for a female, I might throw a bridge in here.
On the day where I have the RDL,
maybe that's glut and ham together.
And I don't have to have that in there
so that would give me an opprtunity
to maybe do something else.
So there maybe, even though I'm total body,
there maybe days where I get a couple muscle groups
on one day that I don't the other day.
So if I get quads, hams, gluts,
and back in like everyday,
maybe I get a pressing movement.
But some day's that's chest,
maybe the next day it's shoulder
but it's a pressing movement so just something.
So maybe in here, it's an inclined press.
Here, it's a chest horizontal press.
And then it's a straight overhead press
or something the other day.
So I can vary what's being used with that press
because as I'm starting to get there,
now the tissue starting to get smaller.
And then we gotta work in like, okay do I have time
to do things like ladder or raises, or delts or calves,
or isolated abdominal work
The question is how much time do I have?
What am I doing?
Am I doing three, four sets of these?
How am I gonna arrange it?
Am I gonna do super sets?
Agonies and antagonist.
Am I gonna do super sets between big small?
Or whatever it maybe.
How am I gonna make this time efficient?
Am I gonna do giant sets?
Or whatever it happens to be.
So if I have a set method that gets me
a lot done in minimal time,
maybe I have some accesory work.
But what i probably need to do is be like,
okay, on this day, I could afford to do arms.
On this day, I could afford to do calves.
And on day three, I could afford to do abs, right?
So getting those small body parts in every week
but not necessarily every workout because our goal is
use the tissue that I can distribute
the most nutrients into.
They can bias the most nutrient partition
that away from the fat tissue to the lean tissue
cause that's what's gonna help get me
that body compostion effect the fastest.
So if we go ahead and we clear that one.
Let's see what it would look like if we move on
to a half body split.