Training Frequency and Split Design

really get back to when you were talking about training and you were discussing four to five sets, you start seeing, what was it, 60%? Yeah, about 60% of all your gains are those first handful of sets. So what do you think about high frequency training and why the science-based community you so hyped about the upper and lower split right now? Are they? It was full body yesterday. Now it's upper lower. I mean, probably the same thing. Oh man, everybody, they all lose the force for the trees. Um, so if you look at like, how do I lay out a split? Like there's no perfect split. It's perfect for you at that time. So the first thing is how many days a week can you train? Because you have to fit everything in. So like if you're only training three days a week, the only logical thing would be either a full body routine or rotating upper lower. It's like one week you're doing two upper and a lower the next week you're doing two lower and an upper. Okay. And that way you're still hitting everything, every body part every seven days, but you can split the, you can split the volume across that. Um, and people are kind of gotten away from body part splits, which I think is stupid. Body part splits are still good. It just depends. Does it fit in your schedule? Can you recover from it? How much volume do you actually need. So let's say somebody they're training and they find that for, and every body part's different too. And every movement's different, right? If you're doing, like you said earlier about, you used to do back squats and now you find like hack squats and leg press actually work better for you. Well, we have to look, one of those is a movement centric and one of them's a bit more muscle centric. So if you get like a back squat, there's a lot of things that's happening there so we can't really call that it's not specific for quads it's a it's a lower body specificity generally specific it's a big it's a movement you get on a leg extension now that's more of a muscle centric action because you're actually mainly just working knee extension in your quads so a back squat and a leg extension they don't really have a one-to-one ratio for sets because one of them is more concentrated than the other, but one of them is more systemically concentrated than the others. There's a lot of things to think about there, right? But let's say we start out with 10 sets a week and we find that 10 sets a week is pretty good. People are getting good results. More isn't necessarily getting better. Less isn't necessarily getting better. The split doesn't really matter all that much. How can I fit that into the week? So, you know, Whether I'm doing five sets on quads, hamstrings, glutes, calves, abs, twice a week, twice in a seven-day period, or doing that on one day, it probably doesn't matter all that much. But I'm a fan of high frequency. And the reason I like high frequency is just from a recovery standpoint and a DOM standpoint. Because every workout, you can't just isolate it to that workout. You have to look at how's that workout going to affect the rest of the workouts that week. So if you do, let's say it's a leg day and you do a lot of deadlifting on leg day and you have a back day in two days, is all the deadlifting going to fuck up your back day? So if it is, then we might need to take that and spread your deadlifts out multiple times a week and figure out how many sets you can do without it affecting an upper body workout. So there's a lot of, the way I view program design is a lot more complex. complex, like the coach should have a lot of complexity in how they do things and a lot of thinking, but then the application from the client standpoint should just be really easy. But there's no wrong, there's no right, single right way to write a program. It's right at the time that you give it to somebody and it's working. You see, in the evidence-based crowd, or even just the bodybuilding community, they're always looking for what's the best thing. Yeah And it all in the fastest it all individual you know and it depends on the client because most people aren just training bodybuilders You probably training normal people too Well if Susie Muffintop can only train three days a week you can like body part splits probably not going to work on her, especially if she's a beginner because it's going to be too much stimulus in each workout. She's going to be crippled for the rest of the week. Yep. So, you know, if we, if we go back to the, to the saying that like your, your gains aren't happening while you train, it's when you're resting, you have to make sure that you can rest and that you're recovered before you stimulate that stuff again. Okay. So, um, hypothetically say that we're discussing five days of training a week. Do you think there is any benefit other than what you said to a higher frequency training in order to build size faster for a specific muscle group? Yeah. A hundred percent. Like if you like going into a specificity phase. Yeah. So if you go into a specificity phase, like let's say you want to, you want your chest to get bigger and you want it to get bigger really fast. So you might think, well, what's our range? Say zero to 20 sets is what we're looking at. Maybe, maybe you're doing 20 sets a week on chest, but we have to understand that you have to pull from something else. So if you're going to do, if you're going to hammer your chest and you want that to be the priority, everything else needs to go on maintenance. And the, the trap that people get in, they're like, well, I want my chest to get bigger. So I'm just going to increase everything on my chest frequency, how many sets per week, but they don't pull away from something else. And they go, I don't understand why my chest isn't growing. Well, you you've now effectively cranked all of your fatigue and volume up without removing it from something else. So I even have routines where I have people do the same body part five days in a row, mainly for strength development, but it does work really fast. So if you look at doing five days a week and you're doing say four sets per workout, that's going to be you know and you start start the day off with that that movement or that that body part you know that's going to be you're going to be damn near crippled by the end of the week but that's what you're going to have to do to get it to grow faster in order to overcome that you have to take everything else that's secondary and put it on maintenance so you just don't want to lose anything while you're prioritizing a muscle but you also don't want to try to make everything grow at the same time if you have a singular focus on one area or you're just spinning your wheels. Gotcha. So do you think, say,