How to train
5 Times A Week
Why I Train Full Body 5X per Week (FULL ROUTINE + TIPS!)
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could be take you over interest country
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what is going on guys welcome to the
video I am in Los Angeles for the week
with the big homie Dave what's going on
bros and i love fly my drone here man
you have all these palm trees and a more
palm trees it's paradise bro
it's paradise anyway you guys are always
asking me in the comments David why do
you do full body workouts so today we're
going to talk about
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all right so when it comes to making
gains there's three key factors you want
to keep in mind volume frequency and
intensity volume is how many reps are
you doing for a certain muscle group
over the course of the week frequency is
how many times are you hitting that
muscle group and intensity is basically
how much weight are you using and these
are the three factors that you want to
be increasing each year so that your
body doesn't get used to your workout
and you just stop growing and that's why
the challenge of a good workout routine
is how do you maximize each of these
three things while also making sure you
still recover and that's the reason that
a lot of people think full-body workouts
are only for beginners they think sure
you can go to the gym three times per
week and hit every muscle group that's
gonna give you a pretty good frequency
but you can't go more than that or your
body's not gonna have enough time to
recover for the next workout so you're
never gonna be able to get enough volume
to keep growing oh [ __ ] they got these
bikes again man yeah man just like in
Austin these things are so much better
than those lime scooters
all right so let me show you the basic
structure of one of my full-body
workouts every workout is gonna start
with push-pull legs so a compound
pushing movement like a bench press or a
shoulder press a pulling movement like a
pull-up or a row and there's something
for your lower body this is usually
gonna be a variation of a squat a
deadlift or at lunch but it's important
to note that it's not always gonna be in
this order because if I'm squatting one
day for example then you better bet
that's gonna be the first movement of
the day because like that takes the most
energy now the second half of my workout
is gonna be three isolation exercises so
this might be deltoids biceps triceps
calves traps basically the smaller
muscle groups and I'm doing these
workouts about five days per week so
I'll work out two days rest one day work
out two more days now that bro
you can't work out two days in a row you
need to recover well that's that's what
the bros might have you believe but if
you're smart about this you can avoid
overworking the same muscle on
back-to-back days so for one day if
you're pushing movement is a [ __ ] press
the next day it could be a shoulder
press one day if your isolation
movements are a tricep and bicep the
next day maybe it's a lateral deltoid in
the rear deltoid
so today we're starting with bench press
and it's supposed to be my low intensity
bench press day so 225 or 4 sets of 10
but we are in Gold's Gym Venice Beach
aka the mecca of bodybuilding not sure
why they call it the mecca it doesn't
seem very religious in here but I got a
little bit of excitement going inside of
me I'm always pumped up when I'm here
we're going for 275 pounds 5 reps this
would be a PR let's go
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we got four good reps so technically
still a PR could not get the last one
coming for next week dumb
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we're all done with the compound
movements for today before we get into
the isolation movements I wanted to give
you a quick heads-up that my supplement
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it's gonna in soon I took both free
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description
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gays bro I gotta tell y'all Venice Beach
goals by far the most steroids and fake
booties you'll ever see I kind of like
it though
me too anyway what you think in-n-out
burger since we're in LA now man it's
just super over radio so let's go
somewhere else
oh you want to do under those guys huh
yall already know we got the breakfast
burrito for the post-workout meal let's
take a look inside of this baby
sausage potatoes eggs a little bit of
hot sours also speaking of volume
frequency and intensity I have to say I
eat breakfast tacos and burritos with a
lot of volume a lot of frequency and a
lot of intensity and now I want to break
down why full body is superior to
push-pull eggs which is probably the
most popular routine on YouTube right
now no one couple shooters down hit you
on the Block in the janitor but I hit
you with a much better watch your friend
a quick return to us
you're crazy David there's no way that
full body is superior to push-pull legs
well let's take a look so I'm gonna put
on your screen the push-pull legs
routine that I'm looking at here you can
see it's six days per week Monday is
pushed Tuesday pull Wednesday legs then
you rest and repeat so if we analyze
this based on those three key factors
let's take a look what is the frequency
well there's no muscle overlap so you're
only hitting each muscle group twice per
week now what about the volume well
let's take a look at everybody's
favorite muscle group the chest and
we're not gonna worry about sense or
reps here we're gonna keep it super
simple how many exercises are you doing
for chess on a weekly basis well as you
can see here this is six different
exercises and yes we're counting
shoulder press and the chest movement
because it does activate some of those
upper chest fibers so we have a
frequency of twice per week and to keep
it super simple a volume of six times
per week now let's take a look at that
full body flow so this routine here is
similar to mine full body five times per
week let's take a look what is the
frequency well every single workout is
gonna hit each muscle in your body and
at least to a small extent so the
frequency is five times per week that's
twice as much as the push-pull legs
routine and if we take a look and volume
how many exercises are we doing for
chest well as you can see we're doing
one exercise that works the chest every
single day so that is a volume of five
times per week and I know we did not
talk about intensity but the same way
that I start all of my full-body
workouts with a high intensity movement
most push-pull legs workouts work the
same way so it's gonna be a similar
intensity level so basically you're
getting twice as much frequency with
full body and only a tiny bit less
volume and this doesn't even mention the
fact that we compared a six day per week
push-pull legs routine with a five day
per week full body routine so you're
also getting one full extra day of
recovery which is obviously gonna help
your gains so in my opinion it's pretty
clear the full body's better
now I need to make one thing very clear
if you're somebody who's relatively new
to the gym you should definitely not be
working out five days per week or six
days per week because your body is not
adapted to resistance training yet and
you're not gonna be able to recover from
all those workouts and you're gonna [ __ ]
yourself is stunt your growth and that's
why I think everybody should start out
with a three-day per week
full body routine and then slowly work
your way up from there and right now if
you're kind of confused you don't know
exactly what workout or not you should
be following I got some good news for
you bro I'm putting all of my new
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now just click that second link in
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I'm really doing this for my true beast
like this is the time of year most
people fall off and then wait for new
years to get started don't let that
happen to you man
so for dinner we're checking out this
place sushi Venice is like it's right on
the boardwalk so my expectations aren't
too high we got salmon at a mamey
seaweed salad some type of spicy sauce
avocado my expectations were pretty
accurate I say it's like six out of ten
I say it's a five point five seven three
but then again not a big poke I got
myself the lesson here when it comes to
poke a stick to trusted sources that
have more than twenty 22 reviews on
Google all right so there's one last
reason that I prefer full-body and
that's is mentally healthier like with a
normal routine that's not full-body you
might miss a day and then you're like
[ __ ] man I haven't his shoulders in a
week you look like a pipsqueak yeah my
shoulders are gonna get small I'm gonna
be a pipsqueak with full body it's not a
problem because every day you're gonna
hit shoulders you can hit every muscle
group plus there's no more leg day let
me tell you bros hate leg day more than
they hate a bad pokeball but say I'm not
a big Pope cake guy don't love big leg
days but every day is kind of like leg
day but it's like a mini laid a chicken
leg day yeah with full body every day
you can hit legs but every day you're
also gonna hit other exercises that you
actually enjoy doing and that's gonna
make you a lot more motivated anyway I'm
gonna wrap this video up right here as
you can tell I prefer full body at the
end of the day I'll be honest any
workout routine that you enjoy doing and
that you can stay consistent with over
the long term that's the best work I've
ever seen for you because that's what's
gonna make sure that you see results
below key you should be doing full body
at the end of the day man comes down to
this get big or die trying if you made
it to the end of this video I appreciate
you bro give it a thumbs up if you're
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will talk to all of y'all in the next
video stay beastly
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- I can't even
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