-: When we get to the 1/3 body split,
so basically we're dividing the body now
across three workouts, so just extending
what we were doing to one more workout.
Now, the whole split starts to become
a little more complex because you have
to decide how many days in a row you want to train.
So, hopefully you guys kinda understand the concept now
of okay, we got this, we're dividing up the body.
Like I'm gonna distribute the tissue evenly,
so if I had three workouts well the minium I have
to have is one, two, three.
Could you potentially have somebody training
six times per week in this particular format?
You could, but that's usually not going to be the case.
Usually we're gonna have somebody
that's training three to maybe five times per week in this.
Right, so let's just put that up there.
So, we're looking at three to five times
per week.
Don't ask me why it does that with the line.
So let's just walk through the three lines
or the three workouts first.
So, 'cause obviously we have to have
that same set up where we're gonna divide the Body
in to three parts.
So it's gonna be very similar.
We'd have quad.
We'd have hams and gluts.
And then we'd have back.
Now, I'm sitting here and I'm thinking
"Well what do I want this split to be?
"Do I want three days in a row
"or do I want an of day here
"and then it starts over?"
'Cause here's like, people get attached
to either the week or this like cycle
that needs to be even.
There's nothing wrong with this being one, two,
off, three, one.
Shoot.
Three, one and then off, right?
So that's a one there.
So, it's two on, one off.
Two on, off.
And then the cycle would repeat
or maybe the weekend is there.
So if we came back around
it would actually start, the next cycle would be
two then three, off
and then we would go
one, two, off.
So you're seeing it's we're two on then we get a break.
Then two on, get a break.
That's just one way that we could set this up
in terms of the split.
So it doesn't have to be one, two, three, off.
And then one, two, three.
Like it doesn't have to always be one, two, three,
in a plot just because there's three workouts.
And a lot of times people, whether it's just OCD
or just the way they think about it.
They get stuck in the like the way they have
to put this stuff on paper is like
it has to be this perfect little design,
you know symmetrical you know thing.
And in reality it just has to work, right?
We're just trying to get trained.
We're just trying to get people training often.
So, does it matter that it looks frickin' ugly
on the calendar?
Absolutely not.
Does that just require you to like maybe keep track.
Like maybe you won't train the same things every Monday.
That's possibly, but you might set it up so that you train
every Monday, it just might not always be the same workout.
So this could be Day Monday, Tuesday, Wednesday,
Thursday, Friday, weekend.
Monday, Tuesday, Wednesday,
Thursday, Friday, weekend.
And then guess what?
They're training every Monday,
every Tuesday, every Thursday,
every Friday.
Day Wednesdays and the weekend off,
so it's clean that way.
They're just not training the same body part
on Monday.
Monday's not international chest day for them.
It's whatever happens to be up next.
That's sometimes needed simply to get people
training more frequently.
So, let's clean this up a little bit
and kind of talk about some other important things
when you get to the third body.
So, we have the split set up just like that,
so we're dividing it.
The other thing is depending on where you want those days,
so we had day one, day two, and day three.
Say I wanted to train three days in a row,
and then have time off.
What I may consider is the fact
that okay, can I now set this up so that
I want to be able to have more volume on these days,
so I can put something here where I want more rest
before I repeat it I would make sure I put it on three.
So an example for that would be
instead of going quads, hams and gluts back,
maybe it's we're going quads,
back,
hams and gluts here, okay?
So now what we did is we're not training legs
two days in a row and then something else.
It really didn't matter when we were training two days
on one days off because this pairing didn't always,
this order wasn't always the way.
Sometimes it was these two.
Sometimes it was these two, right?
Sometimes it was those two,
but you didn't always train legs twice in a row.
If we set it up like this
and then you take that day off,
well then we'd never be training legs two days
in a row here and we'd follow that same cycle
where it'd be like okay, this is back,
I would pair the next biggest thing with that
which I'd say okay that's gonna be pressing, okay?
And then now, those are our big four.
So now it's like okay now distribution becomes
what's gonna be synergistic?
Well, hams, calves, there's some knee flection in there.
If I want to focus a little bit more in volume
versus frequency maybe, if I want to focus
on frequency maybe I put calves over here.
If I want to focus a little bit more on volume
I'd maybe put the calves there.
Instead I put them here.
Alright, let's put some arms here, right?
What would be next?
Well, I could distribute maybe some delts here.
And what have we got?
We've got hams, gluts I got-
We're working on the pelvis here.
You know what really goes good with that
is we've got some abs there, okay?
What can I fit in in my you know, my back
and my pressing movements.
Well, what I can do is I can say,
"Well let's make this over here-"
Let's not do that.
Let's make this medial delts
and then we can make this front delts, right?
So, now we've kinda divided that up,
so maybe I also will then get in some rear delts there.
A lot of different ways we could have done this
in terms of how we decide to optimize it.
What if if it's always gonna be this, day off,
the other thing I could do is what if there's
something I want to have a tiny bit more frequency with?
So, let's clear that one more time.
Another thing to consider with the third body is
if we want to specialize in something,
so if I have this and I have my day one,
my day two and my day three,
what if I really wanted to emphasize a particular
body part, get it in at a little bit higher
frequency than other things?
So say I have a female coming in really wants
to focus on gluts, but you know,
execution isn't quite there,
I want to get those gluts in like
as frequently as possible.
Obviously probably not train them three days
in a row, but I could potentially do gluts here
and I could do gluts there
and then we could put quads here.
I could figure out what I want to do for hamstrings
maybe here, gluts and hams are done
in the same exercise.
It's a banded RDL or something like that.
Here I've got gluts and hams it's kinda like
their own separate thing.
So then I could take and I could put back over here.
Maybe have some pressing going on on my quad day.
And that covers my big four already there now.
Now I could look at okay what else do I want
to accomplish here.
Where do I want to put certain things?
So it's like okay here maybe you have some leg curls
or whatnot, so maybe that's a good day
for me to also add some calves.
Over here it's like alright well I've got a lot
of pressing there, so maybe we ought to add
some back over here and maybe what I'll do
is I'll put the arms over here
and I'll put the delts
over there and (coughs) excuse me.
And then since the calves are pretty small
maybe I fit those abs in on that day.
So I was able to get gluts twice as often,
so maybe in this particular plan it's
one, two, three, day off.
One, two, three, day off.
It does not revolve around the weekend.
The only thick conflict I would have
if I decide to do that would be training
these two days back to back without a day off.
So going from three to one without a day off
in between.
It's like I said, once you get to the third body
then you know there's less flexibility.
If somebody misses a workout or something
and they're trying to stay training the same
days of the week every week, with the half body
or the total body split up obviously if somebody
misses a workout you just pick up where they left off
and the ball just keeps on rolling.
So this is one of the reasons I really like
high frequency programming is it gives you
a lot of flexibility.
As soon as we get to here where the frequency
is now becoming, well, maybe I will train
everything twice a week, maybe not.
Maybe, you know, it actually ends up being
I trained everything about one and 1/2 times
per week on average.
Now the split becomes a little bit more complicated
in terms of meeting that person's expectations
on what's going to happen every week
and so on and so forth.
It requires them to be a little bit more diligent.
That being said if this was one of those things
where we were going up in volume,
so this was Monday, this was Wednesday,
this was Friday, well then now
that relieves all of those issues.
So it really depends on if I'm doing a third body split
with a goal of getting through this cycle
twice a week, that's complicated, but only having
to get through this once a week, not complicated at all.
So, you have to look at what the total frequency
is going to be when you're setting up your split
and how complicated that's going to be to make for you,
but it is possible to put in multiple muscle groups
you know throughout here.