 Ladies and gentlemen Salam Mike with day day two video three week three We already filmed day one of week three and now Dead look day, so we're talking splits. We're talking nutrition a little bit full day of eating coming I appreciate all the love there. Maybe we can get the one and only Allen thrall to do a full day of eating with this We'll see but basically Questions I got were Recently were how many sets how many reps do you need for each body part each week to make progress and Progress is obviously dependent on the individual Your stage in lifting your genetics, but also what's the most optimal kind of split the split is still such a weird term that's thrown around I think because of the multi you know big media stations like men's health and stuff they do some really cool things for the industry they obviously promote a Healthy lifestyle and they have some good information seeped in tucked in behind a lot of the information. That's just blanket It's just old. It's just not really necessary or relevant to the main goals Which is hopefully just making progress and whether you're trying to get stronger you're trying to get bigger You're trying to lose weight you're trying to gain weight a lot of it's obviously the nutrition part But in the gym we should just focus on doing a certain set of lifts that work for our body in our mind that we enjoy Who can do without pain that we can make progress in now if you're a power lifter Obviously those have to revolve around the squat bench dead if you're a weight lifter They have to revolve around the clean and jerk and the snatch if you're a bodybuilder They basically don't have to revolve around anything whatever it can do for you to build the body that you want whether you can Competitive or not. That's all that matters How many sets and stuff per week is kind of dependent on the individual, but there are some blanket statements There are you know ranges that we can maybe fit ourselves into if we're talking big lifts again A beginner will be very different than someone who's already deadlifting seven eight hundred pounds But for a big lift if we're seeping anywhere between maybe eight and sixteen sets per week Split up between one to three sessions You're probably in the range smaller muscle groups if you're trying to just hit your delts just trying to hit your tries Just trying to hit your bias We might be able to get a little bit more volume in there and handle something maybe in between 1224 maybe even 30 Sets and that's spread across different exercises, right? So I'm not just doing 30 sets of Strict overhead press although if you work your way up there You could probably handle that just fine the body's capable of amazing things if you listen all the motivational speakers that are Happening online nowadays. They tell me my mind is my only limit But if you're doing some face pulls which kind of hit delts some lateral raises even the bench press obviously overhead press Those all hit the delts and those can all kind of be thrown in that muscle group Same thing with the bicep if we're talking chin-ups some kind of hammer curl and maybe some kind of preacher curl 30 you know, maybe 20 combined sets throughout the week Frequency is gonna depend on the individual as well. I think the pendulum swings in everything we do from politics To nutritional strategies, right? No fat to high fat to moderate fat to flexible dieting to paleo to vegan these things swing to the extremes High frequency training swung to an extreme where people are deadlifting their faces all five times a week And that's probably just not gonna be best for longevity overall It's possible and some people might be able to get away with it But again the answer is often in the middle which isn't as sexy which isn't as cool Which won't get me the views won't get me the likes or the popularity of other people Just eating broccoli or just eating steak 24-7, but You know for a deadlift one to three times a week for a squat, maybe one to four times a week a Bench probably two to four times a week I say one because that's a rare extreme where someone can't handle twice a week Depending on the individual, but I imagine I don't know but if you bench 750 pounds It's gonna be real hard to get that kind of weight on your shoulders four times a week Generally speaking though again the split is that old-school thought where I'm just hitting delts on Monday Just hitting biceps on Tuesday And not only will we be out of practice if we only hit a muscle or a lift once a week But more so we'll be able to handle more volume and intensity if we spread it out if I'm doing three Really hard sets of deadlifts. I could probably do that every three days If I'm doing ten really really hard sets of deadlifts or or lats or whatever every Monday Then I probably won't be able to do as much But if I do it every three days now in a month I'm gonna overall be hitting more deadlifts more lats more sets more volume more progress, right? And so that's the overall spectrum and how do you learn? How do you where do you start? If you're brand new you obviously just follow program even if you're somewhere in the middle You probably follow a program or a coach But once you've been lifting two three four five ten years You start to slowly troubleshoot and refine what works for you and that's what I'm doing So we got basically lifting every single every other day for me. I just feels good with my mind feels good with my body squats Mixed in with my push day. So benching and squatting basically every four days Deadlifting and doing some kind of Latin bicep work every four days now in a week You know the other thing too is this you know seven-day spectrum or a seven-day week doesn't have to fit our programming perfectly I'm technically kind of on like a eight-day rotation. So I don't lift every Monday is my squatting bench day again, it's every Other other day if that makes sense to you and we can write something out and show you what it is But that's just kind of what the basics are working for me The other you know general rules we're looking at are changing rep schemes or changing variations in some kind of block So you don't want to just be doing Heavy single with no back down work and nothing else for the rest of your life Switching up your rep range. Not only will I be to progress? In strength but also hypertrophy So if you're we can get into more depth on blocking things out But generally speaking hitting a variety of rep ranges with that same lift So I'm deadlifting right basically twice a week One day is going to be a little bit more reps a little bit less weight. The other day is going to be a little bit heavier As we get more specific towards powerlifting or towards bodybuilding that's when you have to refine those reps They're perhaps even refine the exercises themselves to allow you to optimize what you're doing But there is no optimal basically. I was having a conversation with someone online and they're asking me Mike I feel like I'm spinning my wheels. I want to be optimal with what I'm doing But that's kind of a perfectionist mindset. There is no optimal There's things that we can tweak to try to do our best to be as optimal as we can But I don't know if today's workout was optimal. There's no way to Quantify that and there's no way to do everything absolutely perfectly So we kind of have to throw that out the window and do the best we can day in and day out Refine our programming our nutrition over time and just do it for a very long time And not only will you get better at refining it troubleshooting over time But the number one key is just that consistency and no one wants to hear that again. It ain't sexy It's not eating broccoli and steak all day every day. It's it's not doing, you know A thousand push-ups a day workout for men's health, but sorry to bash you men's health You guys done some good work. You're just the only one that pops in my head But yeah, it is what will work over time. So that's where we're at Nothing's optimal no perfect split no perfect life. Let's break the ourselves from the constraints of society telling me I need to be perfect ladies up. Feel me. We'll be back next Monday, man We may or may not have some special guests coming to YouTube channel. So stay tuned. I appreciate you So I'm like we had a week three diving in training. The comeback is full flow right now all the positive comments, man Thanks for the love. Be sure to give this thing a thumbs up Subscribe new videos every Monday and we might be twinkling in a couple videos here and there throughout the week and gaming channel coming soon Today I don't know if I've talked about my split too much We're gonna talk about some basics in my programming Keep it real simple. I'm training every other day I think one mentally keep me in the game to to allow my back some recovery I don't really have like an ongoing injury But my back tends to lock up on me really bad and I'll be stuck for weeks So I don't want that to happen. Although my back's a little sore right now. We're still getting it done So squat day is paired up with push day pretty simple Doing a couple cycles So I'll do three to maybe five weeks of a certain movement then I'll switch it up So we got the safety squat bar as the current cycle went pretty heavy last week. So today was quote-unquote de-load I just went a little bit lighter triples two plates in a quarter Whatever the heck that is two ninety five three hundred pounds with the safety squat bar and then push so Benches were all taken is actually popping here at untapped strength Alan thralls Jim So I waited around for a bench couldn't get one whatever I make do I'm not that friendly. So I didn't want to work in a Little chest press machine and one of my favorites a little hammer strength and then Viking press afterwards Which is basically like a hammer strength shoulder press standing. It's a strong man unit feels really good So loaded that thing up keeping in you know kind of the high parameter for you ramp range Just doing moderate weight moderate loads. So anywhere from like six to ten. I'll do on the second movement. I'm kind of my my bread and butter rather than the strength lifts and then finished off with some triceps and pushdowns So I'm overall feeling really good. There's some kinks just in your body as you get back into training It's a little bit chilly here. Everyone's commenting like Mike You live in a igloo like no, but we don't live in LA. It's not excuse me. It's not like 70 degrees all the time It gets like 40 degrees When you're in a warehouse gym some of my joints. I'm getting a little bit older kids So just taking time to warm up. That's why I kind of wear tights in a beanie hop on the Assault bike the aerodyne deal try to warm it up. So joints feeling a little bit glued I guess from the weeks of taking time off, you know when you squat more often I was squatting every day this summer My joints felt great and that's just the truth of it But when you're out of practice and now you're adding stimulus now you're adding load They just get a little bit achy. So pushing through the hard part I know that I knew in my head weeks one and two would be easy in terms of recovery But feel heavy and then I knew from like week two to eight I'm gonna feel a little grindy and beat up, but that's just part of the game and so You acknowledge it. You don't let it stop what you're doing If anything stopping what you're doing you just kind of work around focus on what you can do what you can't and that's kind of where We are so body weights down about five pounds again, just focusing on protein nothing too Particular with my nutrition feeling solid. I have a spin bike. It's on my mom's house I'm trying to get a truck to drive it to my house because I want to spin Every day just because I don't like walking into the cold and I'm just less likely to actually get it done You want to set yourself up for success nutrition workout, etc So you want to be able to build those habits and build the routine and build the Environment that allow you to succeed and I know for me having that spin bike in my house I'll be much more likely to ride that thing every day get some blood on my legs open up my hips Which then long-term not only my conditioning burning a little extra calories to help me lose weight But my back will feel better. I just get a little uneven hips and then qo and things tend to lock up But it is what it is feeling good moods pretty good We got to go eat some food next training days one day off and then we're going to Deadlift back day, so I'll do deadlift back some biceps pretty basic again I'm just pulling from the ground for now Again three to five weeks, but then I'll probably choose a variation or two and kind of rotate those around At least from my main strength movement. It might be like a block pull might be a pause Maybe pull against bands to start sometimes that feels good. We'll see we'll see as it goes Nothing too particular just building her back up Time to eat I'll see you on twitch money to Thursday live streaming if you guys are into twitch Or if you just want to come hang out ask me anything fitness or otherwise related role He's just chilling all evening long 3 p.m. Pacific standard time. I appreciate you time to roll and we'll catch you on deadlift day perfect