-: So the next one we'll do is a quarter body split
so basically now we have four different workouts.
It's pretty much the exact same concept
so I'm not gonna outline a quarter body.
I'm not just gonna divide the body in fourths for you.
I'm pretty sure everybody can do that at this point.
But we will go through the other example
of what if there are certain body parts
that I want to train more frequently than others.
So let's say we're gonna train four times per week.
So obviously, since it's a quarter body,
everything, if I just did it regular,
if I just did four separate workouts
all with different body parts,
everything would only be trained once a week.
That's not high frequency.
So instead of quarter body, what if I just say,
"Alright, we're gonna do four workouts a week
"and we're gonna try and encompass at least every body part
"throughout the week.
"Some of them only once, some of them maybe twice."
So it's gonna be a little bit more space now,
day one, day two,
day three,
day four.
And what we'll assume is this is like
train, train, day off, train, train,
weekend type of split.
Obviously it doesn't have to be that way,
but let's look at it that way.
So let's stick with the concept of maximum body composition.
So what I would like to do in that case is
train my big tissues as often as possible.
So it might be I got quads,
hams,
quads,
hams, right?
And we're gonna put in some glutes in there as well, okay?
So I'm gonna train quads and hams.
I'm gonna train the lower body stuff more frequently.
But in terms of my other stuff,
so that I can afford a little bit more volume
in these lower body things,
so I'm not gonna train everything else in that same fashion.
What I might have is I may have ...
Alright, we are going to do
back and then we'll say,
pressing,
and then we'll have arms,
and then we could have delts,
and then we could have calves,
and maybe we put in abs here.
So that's arms.
And the glutes (mumbles).
So now what I've done is I've distributed everything
across four workouts but I've emphasized higher frequency
in the lower body so this would be something
where I could focus more on body composition
by using the metabolically active tissue
at a higher frequency, but maybe you don't need to.
So a lot of times for females,
this is a really good way to progress,
is to progress from something like that total body
or half-body training, where now it's like,
"Man, I really wish that we had more time
"to get higher volume for the leg workouts,
"but still do it frequently.
"How do we do that?"
Well, you kinda have to sacrifice other things
which means I'm probably gonna be training
less pressing overall because I'm not training it
twice per week.
So let's say in a half-body split,
where you'd be training everything twice,
well maybe you're training six sets of pressing
'cause you're doing three sets in one workout
and three sets in another, or it could be four,
so somewhere between six to eight sets.
Well now you might only be getting four to five sets
of pressing, or maybe six sets max of pressing
throughout the whole week.
But what that does is it opens up more room
to have hams and glutes.
So maybe now in this particular scenario,
I actually have room to do two quad exercises,
two ham and glute exercises every day
'cause I can afford that volume
in these particular workouts.
So I've been able to go up in volume
and in frequency in this particular scenario.
So this would be a progression.
But what I did is I didn't go up in volume
and frequency for every body part,
so systemically, I didn't go up too much
because I dropped off some of the upper body stuff.
Did I go up?
Absolutely, because I went up in larger muscles,
but I didn't go up in everything
which would have probably put me in a position
where I was over-training.
So what I want you guys to get from that is
just an idea of how to program for frequency
when your focus is not a particular muscle group,
but it's just simply partitioning nutrients
to as much of the body as possible.
And in reality, most people that are just coming
into training where they want to lose body fat,
that's what they need.
They need to be able to partition nutrients
as often as possible and as much as possible
because that's going to give them
the most flexibility in the diet,
it's gonna help correct the hormone imbalances,
and improve their health
without them having to take 50 pills
and do all these other lifestyle modifications.
Those are all still important,
but why not use the training tool you have
to make all of that stuff easier?
So just another way, instead of saying,
"Okay, this is chest day, this is back day,
"this is quad day, or this is lower body,
"this is upper body day."
Those are not rules for program design.
There is no reason that quads and back can't go together.
There's no reason that hamstrings and pressing
can't go together in the same workout,
or any other combinations that we've drawn up here
in the last couple slides.