I’m gonna give you the tools that you need to create your own training split, utilizing my philosophy. So time and time again, people try to piecemeal, different workout programs. Together. Okay, they’ll, go on the internet and they’ll, find bits and pieces of like gym.
Stefani’s approach or another person’s approach and they try to just like hybridize them all together. What I want to do is I want to give you the basic outline and the understanding of what I do and then you can take it and run with it, and a lot of this came to light simply because of that video that Joe Rogan did, with Frost a hobby on his podcast and I thought that it really made a lot of sense and it reflected a lot of what I do personally.
So I wanted to break this down sort of expand upon what Joe, Rogan and Frost the Hobby talked about and give you the tools that you need, but hey. If you haven’t already. I do want to make sure that you subscribe to my channel there’s, all kinds of new nutrition content coming out performance content coming out and exercise content coming out as well, every single Tuesday, Friday and Sunday at 7 a.
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So, for also javi talked about his training methodology and what he uses with his MMA clients and what have you and for the most part he talked about the rating of perceived exertion. He talked about how, if you reduce your intensity with your training, you have more opportunities to Train, said body parts so to break it down.
Simply he said, rather than training to failure, train sub maximally train like five or six reps, instead of ten, almost a failure, but not all the way to failure and then hit with more frequency, basically giving you more opportunities to hit set body, part or hit said Focus group, so, basically by training with a little less intensity, you were able to be more consistent.
I really love that approach and it speaks my language because that’s, the way that I’ve always been so I want to go ahead and I want to break that down a little bit more with what I think. Okay. So I explained the way that he explained it with more growth cycles, so that’s.
How I look at things? Okay, I look at it from a body, composition, side, a little less than a performance side, so the more opportunities that you have to train a body part or to train a specific subgroup or kind of exercise.
You get more growth cycles, more opportunities to grow or gain from that. So an example being like for us. A hobby talked about if you do 20 pull-ups on Monday, that’s 20 pull-ups for the week. But if I do 5 pull-ups on Monday 5 pull-ups on Tuesday, 5 pull-ups on Wednesday, fine by the end of the week, if I’ve done 5 pull-ups every day up than 35 pull-ups.
Ok, so I’ve. Put myself in a much more advantageous situation for growth opportunities. Now some will argue that growth, doesn’t really occur until you’re in that hypertrophic range, where you’re, actually pushing it to the limit.
I disagree. I think there’s, a lot of science that’s, proving that wrong now, so I break it down further, I break it down to what I call the 80 % rule. Ok – and this all has to do with again our rating a perceived exertion.
This law makes sense in a second, and you know I will tell you this is a little bit more of an advanced approach, so it’s. It’s for those that are already familiar with training, but are looking for that next step.
Beginners can apply this too, but it might be a little bit hard to track at first, so the 80 % rule implies that on average I would say that delayed onset muscle soreness kicks in above this ok above 80 %, is where we tend to find ourselves Getting sore and unable to Train that group the next day, if I train my chest at 83 %, I will probably be more sore on Tuesday, ok, the next day.
So if I were to train at 80 % or less, I’m more than likely able to still train that body part the next day now here’s, the thing that only truly applies concretely for intensity, and let me explain these Variables for a second, we have to break our training down into four variables, always ok, we have volume how much your training, how much overall workload you’re, putting into the muscle in a given given day right.
We have intensity how hard you’re training. Ok, what your actual intensity, isn’t far as like how heavy are going. Ok, frequency, how often you are hitting a body, part and duration. How long is your workout usually more applicable to endurance or hit style training? Ok, these are the four variables we always need to be shuffle emphasis to one of these variables.
Okay, some days the days that were training with more intensity, we’d, be training with less volume. Okay, the days that we’re doing longer runs. We probably need to do less frequency that week, okay, it’s, always a given it take.
So when it comes down to my 80 % rule, this is only concrete black and white with intensity. Okay, because we know what our maximum weights that we can lift are, and it’s, easy to get to 80 % of that it’s, easy to calculate with volume with frequency with duration.
We don’t know what are 80 % maxes of that, but we have to use the rating of perceived exertion, which again Joe Rogan and Frost the hobby talk about. They talk about that reading of perceived exertion like where is your maximum threshold? As far as your concern, that’s, why? I say this is a training methodology for those that are a little bit more experienced, because you guys probably know where your upper threshold is so with volume.
You have to use your best judgement like what is 80 % of the maximum volume that you can handle. What is 80 % of the maximum duration? If you’re talking about running that, you can handle okay on the daily, you should keep it below 80 %.
Okay, regardless of what you’re doing. If you’re training for endurance, you should keep it below 80 %. If you’re training for body composition, you should train all your body parts but keep it below 80 % so essentially train every body, part close to every day.
That’s, the sense of it, which brings me into the next phase – and this is where it gets really crazy. Okay, this is something that I’ve worked on for years, and this is full-body training with emphasis training.
So basically, you’re. Doing a full body focus with specific emphasis on different body parts. This is going to be applied for body, composition or performance, which I’ll, make sense of in one second here’s an example Monday going to the gym, and you do a full body workout following this 80 % rule: okay, meaning You’re training at 6 or 7 reps out of 10, so not going to failure full body, but you pick one of the above variables for one body part to put extra emphasis on example, Monday walking to the gym.
I trained my full body, but I decide I want to have focus on my legs today. So what I will do is. I will pick one variable that I want to add into my workout for my legs. Let’s just say it’s intensity.
So what that would look like is my full body. Routine is normal, and then I train my legs and I’m gonna go above 80 % with my intensity on Monday. I’m, not blasting. My legs, I’m, not going in and just hitting my legs.
I’m, not even putting a ton of focus on my legs. I’m, putting a slight emphasis. Okay, I think there’s, a difference between focus and emphasis, a little bit of just an extra bit of attention to the legs.
Okay, now I don’t have to do intensity. I could have done volume. Okay, I could have done duration. I could have done any one of these, as my as my pick of the litter volume would have just meant that I did more exercises for my legs.
Intensity means I would have hit my legs harder, but the end of the day I’m, still training full body with just with a slight emphasis. So if it was a circuit, maybe I have six movements that I’m doing in the full circuit.
If I’m doing more intensity four legs, I would go to full failure. If I was doing more volume four legs, maybe two of those six exercises would have been leg movements. You see what I’m, saying there’s, just more focus on whatever body part.
Then Tuesday comes the next day. Guess what it’s a full body day again, because a majority of these body parts have been trained under the 80 % rule, so they’re good to go. They’re ready to get they’re ready to get hit again and they’re ready to have those optimal amounts of growth cycles.
So now full body again. But I pick a different body, part and possibly a different variable. I usually recommend keeping the same variable through the course of the week. Remember what I’m teaching. You here is how to build your own workout plan.
Yeah. I’m, not giving you my exact, sweat. I’m, giving you how I structure and period eyes any kind of thing that I do or any periodization in the first place. So this is applicable not just for body composition, but also for specific training.
So let me let me rephrase that so the way that I described this was for body composition like that describes someone that’s, trying to build a certain part of their body right like chest, legs whatever, but guess what? If you’re doing a specific kind of performance training, this works too new example.
I still go in and I do full body, but this time I’m, doing it in a fast-paced, Tabata style. Okay, maybe you’re, high-intensity interval, training style where it’s, like a circuit where I’m. Moving quick and I ‘
Ve got battle ropes and I ‘ Ve got all kinds of things. I want my variable be duration and I want it to be specific for my battle ropes, because I’m, doing some kind of exercise or performance that requires battle: rope, leg, movements; okay, so that means that my variable has now become duration and the Component is, of course, the battle ropes.
It’s, the same thing, all’s, I’ve done, is shifted, focus from body composition to performance, and that has been my variable the next day. I pick a different one, so you see what I’m saying here. It all can be applied in different instances, and you can pick these and shuffle them.
However, you want to as long as all of them are under 80 %, with the exception of the one that you’re, focusing or putting emphasis on now. Adding one other piece to the puzzle is progressive resistance, okay, so progressive resistance is the old-school thought? Why should you say old-school it’s very functional it’s very real.
Is that, in order to get stronger, your muscles have to adapt and things up to adapt, and you have to always be pushing yourself a little bit harder to some degree, whether it be with mobility, whether it be with intensity and strength or whether it be with Endurance, progressive resistance or constantly progressing is a part of any standard periodization, so we have to do that now.
What I encourage you to do is only measure your progressive resistance on your emphasis days. Okay, so that means that I’m, not gonna. Even keep track of what weight I’m lifting I’m only gonna base on rating a perceived exertion, with the exception of the one body part or the one subset in which I am focusing on one of these variables.
So I will measure my legs. I will measure my squat performance only on its emphasis day that way the rest of the week I’m, focusing on the quality of the workout. I’m, not focusing on just data. Now I’m, a scientific guy, and I will always say that data prevails all like.
We always need to have data, but there’s, so many different variables when it comes down to just our hormones and different things that make us feel a certain way rating. A perceived exertion is a much more relative way to look at working out and also look at life.
So I think it’s very, very important that we focus on the RPE scale, just like Joe Rogan and for us a hobby talked about. So I’m in full agreement with them. I just wanted to expand more. This focus right here on the workout is what allows for consistency and what circles right back to frost, aha bees, whole approach of being able to have more growth cycles or more reps over the course of a week over the course of a month over the course Of a year, ok, now someone had asked me a good question.
I was explaining this before they said, but how do I know like? Should I shuffle intensely, or should I shuffle volume you just have to go with whatever feels good? So what I mean by that is over the course of a year, you might have only ten leg in Phasis days, where you’re, focusing on intensity, and then you might have ten leg in Phasis days, where you focus on volume.
Okay, it’s, your discretion, you can shuffle it you. Don’t have to go one week where you focus on intensity. The next week. You focus on volume. Do whatever you please shuffle them that’s, the beauty of it set your periodization up the way that you want to there’s, no perfect or right or wrong answer here.
It’s all about just shuffling it, because this rating of perceived exertion applies for all of this. So the big underlying thing of all of this is consistency. Is the most critical people ask me how I stay in shape all the time it’s? Not because I train like an animal it’s, not because I come in the gym and I beat myself up.
Okay, those were old days. I don’t like to do that anymore. For me, it’s about consistency. There are days when I come in and it’s 20 or 30 minutes, but it still follows this and it’s ingrained in my brain.
So when you sit down and you write out your training protocol for yourself screenshot this and remember it because this is what’s – gonna help you in making sure that not only you stay injury-free, but you continue to perform at your best.
But you continue to have something that’s measurable on your emphasis days, so you not only satisfy that portion of your brain, but you also know how much harder to push it. Okay, so I can expand on this more, but I need some feedback from you.
So if you liked this – and you want me to expand on a specific component of it – I need you to put it down in the comments section so that I can review it and do another video on it again. This is a more advanced technique.
I’m happy to do a simpler breakdown for someone that’s, maybe just getting started as well, so as always make sure you keep it locked in here on my channel. I know this is a little bit of a different realm from what I’m normally talking about, but I hope you enjoyed it.
I’ll, see you in the next bit.