-: Once we talk about having a half body split,
that means now I have two workouts to get in the
entire body, so that affords me either a little bit
more volume or a few extra muscle groups in each
individual workout.
So this is gonna be ideal if you're gonna go in and train
say four times a week.
So you could have, you know, essentially two workouts
that you repeated each twice,
or you follow like the similar thing
that we had.
You could have two workouts for half the body
and two workouts for the other half, so four total, but
you're, basically two of the workouts each are working
the same muscle groups so we'd be repeating everything once
throughout the whole week.
So if we have that type of a setup what we'll do is
we're just gonna do the two workouts so,
again, if you were gonna do four, you'll basically
just apply this same principles that we did in the last
one in terms of like okay, let's starting figuring out
how do we maximize the load and maybe pick exercises
that are a little bit different.
We'll summarize it at the end.
So, but let's say we have workout one and we have
workout two.
Let's make this one a little bit bigger here.
So in the total body we set it, we just it's like we
have to pick the biggest muscle tissues that are gonna
be able to take up the most nutrients.
Here, we have to distribute that stuff evenly,
'cause remember our goal is even amount of tissue
by mass working each day, so I'm even in that stimulus.
So if we go by the logic of the last one,
and we say okay quads are the most metabolically
able tissue for us to stimulate and put nutrients into,
so we can easily put a lot of carbohydrates in our quads.
The next one down was hams and glutes.
Well if I added hams and glutes here, it's gonna take
a lot of muscle groups on day two to equal up to the
big two, so what I need to do is I need to take the second
biggest and put it on the other day.
So here we're just gonna go hams slash glute, right?
So, and I could partition this like, you know,
a couple different ways right, so obviously if I'm
gonna do a squat over here, I'd want to make sure it's
quad dominant, so that on this my glutes aren't overly
fatigued when I go to do that, right?
So, or maybe a hack squat would be a better thing here,
especially if I'm wanting to do like an RDL
or a deadlift or something over here.
So that gets me our first two.
Now I could come right back over here and add three,
but if I have one and three and that's the biggest one
and the biggest three, and then I have the second biggest
and the fourth biggest over here, what you would see,
is that one and three is gonna be a lot bigger than two
and four, because one is bigger than two
and three is bigger than four, so each of these is bigger,
so I'm magnifying that.
So instead of coming back over here, what I'm actually
gonna do is say okay my next biggest one,
which we'll say is back, is actually gonna go on day two,
'cause now, so I'm end up gonna do this little jog thing
to distribute things evenly as possible.
So it's actually gonna be one and four with two and three
in terms of what I'm deeming as the biggest,
biggest tissues for me to train.
So if I would say okay the next thing after that,
if I was gonna put a muscle group, I would say chest,
but to make this a little more unisex,
what I will say is pressing, right?
So we're just gonna, for the sake of talking about
body composition here, we're talking chest, front delt,
like pressing motions.
These are really like pulling motions if you will.
So it's lower body pressing, lower body pulling.
Upper body pulling, upper body pressing.
So really we have pressing and pulling if you will.
So then from there I can continue this jog
over and over, right?
So it's like okay, what do I want to do?
Now that I have that done, that's gonna balance the workout
quite a bit, because I basically have the four biggest
tissues, so if I didn't think as hard about filling in
the rest, it's still gonna be balanced out fairly well.
So I could pick biceps or triceps or calves or, you know,
rear delts or abs.
At this point it really doesn't matter 'cause those are all
gonna be fairly close together 'cause they're all
so much smaller than any of these other four.
So as long as I kinda distribute them fairly evenly,
we should be good to go.
So what I might do is look at well what's gonna pair well
or what's gonna work good from a programming standpoint
in terms of keeping things together.
So with my press I may decide okay, well here I'm gonna do,
I'm gonna do arms, so...
We'll put a pair of biceps and triceps 'cause that's really
easy to do from a programming standpoint.
You can superset those.
You can do 'em in the same stations or whatever, right?
And then over here to complement this,
so we'll do calves and abs, 'kay,
in that same group, and then if I wanted to
I could maybe break up the delts a little bit,
so it's like okay over here I'm doing some pressing
and I'm doing some arms, so maybe over here what I'll do
is I'll add in maybe if I have time a little bit
of medial delt work.
And then, since I'm already doing pulling stuff over here,
if I have time and I wanted to add something,
well maybe I'll put in a little bit of rear delt.
So now what I've done is I've gotten pretty good division
amongst the body, so if I want to do anything extra,
say I wanted to do some forearm, some grip work,
some whatever it may be like okay I could put it over here,
but this if like we cut all this stuff out of the body
and we put it on the scale, we're probably gonna be
pretty even here now, and that's gonna make the stimulus
fairly even.
The other thing is likely these two days aren't gonna
interfere, so I can train this day, and then this day,
back to back, and then take a day off, and then I could
repeat that and then take another day off or if I'm taking
the whole weekend off I can take two days off, right?
So it could be day one day two, so like Monday Tuesday,
Wednesday off, Thursday Friday, weekend off would be
one example of using this type of split.
If I wanted more days, so I wanted to say okay I want
a one two three four, but day three is gonna be these same
muscle groups, day four is gonna be these same muscle
groups, then what I could do is figure out okay,
how do I want to diversify that.
Do I want to pick to different ranges of motion,
two different resistance profiles or am I able to do both.
So I may pick a hack squat on one day and a leg
extension on another day, 'cause that way one's
loading the lengthened position and one's loading the
short position.
On my press here, I may decide to do one press, which
is like an incline press, so that I'm gonna get some
front delts in there, upper pec, and then on the other day
I'll actually focus on lower pecs in there so that I
kinda get all of the pec fibers.
I could to the same thing with back.
I could do a rowing motion one day and a pull down motion
the other day.
Arms, probably the only thing that I would change is the
range of motion there and the resistance profile,
but it's usually pretty simple.
So maybe I do like a low pulling curl for a stretched
position on biceps and then I do a preacher curl
or a like spider curl or something in a little bit more
short position.
You guys are getting the idea right, we're just flipping
these things up to get the entire range of motion covered
throughout the week, or get multiple points in the
resistance profile covered throughout the week.
The only other consideration I would have is if there is
overlap either in stability or agonist or whatever,
that it doesn't conflict.
So say I wanted to squat.
What I would want to make sure is that the day I squat
is that on that day two it wasn't also a ton of spinal work.
Now there are gonna be some people that are so,
weak for a better term, where they may be able to load
the spine consecutively, but as they become
proficient and competent, that's ultimately going to
decrease their performance because neurologically
they're gonna start fatiguing on this type of a program.
So they're not gonna be able to maintain the frequency
as soon as they start getting better and are able to
do more load.
So it would be better to do okay squat here
and then maybe leg curl and a glute bridge or something
and then on this second round, say on day three and four
then we do a hack squat, no spine and an RDL over here
so I'm loading the spine twice a week, two very complex
exercises and the other ones aren't so overly complex
that my nervous system is what fatigues all over the
course of that week, and then I will be good to go
in terms of maintaining that frequency.
I'll be able to progress the volume without this, this
amount of frequency, pushing me into over training.