March 7, 2024 • 29 mins
Prepare to elevate your strength training regime as I, Gus Holland, chart a course for seasoned athletes to push past their plateaus and enter the realm of advanced workouts. Discover proven strategies to increase your training volume, diversify your exercises, and master your rest intervals for muscle optimization and injury prevention. I'll break down detailed workout splits, from three-day routines to five, complete with an arsenal of targeted movements for each muscle group, ensuring you understand the nuances of rep ranges and tempo control. Hydration and supplementation also come under the spotlight, equipping you with the knowledge to fuel your intense training demands.
As we forge ahead into the heart of strength conditioning, I reveal a specialized three-day workout split, complete with cable machine alternatives and a leg day that will challenge even the most experienced lifters. Safety is paramount, and I'll share essential tips on proper equipment usage, such as weightlifting belts and the importance of a spotter. We'll also explore the complementary roles of daily ab workouts and cardio, even on your off days, to maintain a holistic approach to fitness. Transitioning to a five-day split, we focus on isolating muscle groups for maximum impact—with insights on form, recovery, and customizing your training to your body's unique needs. Join us in this fitness journey to share, learn, and strengthen our community together.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey everybody and welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Today we are going back overstrength training advice.
Before I showed you how to do abeginner program for a strength
training athlete.
Today we're going to go kind ofmore of an advanced approach,
(00:22):
going to cover the correctamount of fluid intake and a
little bit of supplemental use.
That's kind of what I've beenrealizing I was leaving out on
some of my previous programmingand training episodes.
But we're going to touch baseon that.
(00:42):
But really just to get into it,the difference between the
beginner and the advancedstrength training programs, it's
primarily going to be anincrease in training volume and
expanding your exerciseselection.
So what that means is I gavesome some pretty basic exercise
(01:08):
examples to incorporate intoyour programming.
These might be a little bitmore complex or for somebody
that's a little bit more versed,I guess, with it within the gym
.
So you're you're less likely toget injured if you have more
(01:28):
experience.
Obviously I mean most of thetime.
So some of these exercises youknow, it's kind of like once
you've already completed, likeyou've got bracing and breath
control and you've got your,your stretching and everything
and you've kind of already knowsome programming basics and
(01:52):
stuff like that, you know.
So it's, that's what advancedmeans.
So if you're not there yet,that's okay, go back to the
beginner episode, which is, Ithink, two episodes ago, and
start there, and if you're, ifthat's too advanced, start with
less.
You know, obviously we don'twant anybody to get hurt, we
(02:14):
want positive life changes, andyeah.
So anyways, back into advancedversion of of a strength
training program.
You're going to stick to thattwo to five minute rest window,
depending on how many, I wouldsay depending on how many sets
(02:35):
you're doing.
So if you're doing two to threesets, I would say like two to
three minute rest period.
If you're doing three to fivesets, I would say you expand
that to have a two to fiveminute rest period.
So that mainly is really justto let your muscles recuperate
(03:04):
before hitting the next set orthe I mean the next exercise, so
that you don't.
I mean it prevents injury alittle bit, but it also prevents
you from getting gassed outthrough your throughout your
workout.
A lot of these workouts,especially for the advanced
group, are going to be anywherebetween 45 minute and two hour
(03:28):
workouts, depending on howcomplex you make it and if you
add in any extra stuff such as,like an extended amount of
cardio, extended stretching, youknow what have you.
Or if you're, you know trainingwith a partner that's going to
extend it as well.
(03:49):
It's going to be safer becauseyou have a spotter, but you know
you should always have aspotter, but training with
somebody kind of guarantees thatyou have a spotter for every
exercise.
So, anyways, this is going tobe a three, three, four and five
(04:12):
day splits is what I'm going tocover again.
The, like I said, thedifference is the volume and the
exercise variation.
So for the three day split, itis going to be very similar to
the beginner three day split Ifyou listen to that episode.
(04:34):
But what we are doing here is,for the most part, is
consolidating these these daysmore, so there's less overlap.
So for like day one you woulddo you do like one back exercise
, a couple shoulder, one chest,one arm, right, so that's a
(04:58):
total of five exercises.
You're going to be doing, yeah,the same same amount of sets
for the most part, except yourlast two exercises, which would
be one shoulder and one arm.
(05:20):
You're going to increase theamount of sets by one and you're
keeping the reps, the same andsame amount of rest as well.
So as an example, horizontalrow, two sets of six to eight
(05:42):
shoulder press can be on amachine, it can be dumbbell, you
can even just grab like a plate, like a 45 pound or whatever
plate you feel comfortable with,but some form shoulder press.
And you're going to do two setsof six to eight.
But and both of those exercisesyou're gonna have three to four
minute rest.
You're gonna have a controlledtempo.
(06:03):
Then the you'll do a benchpress.
Whether that is barbell,dumbbell, incline, decline, it
does not matter, it's more basedon your preference and what
you're trying to target.
Oh and just, I don't know ifI've even covered this, but this
(06:25):
is, this is kind of goes backto the beginner stage.
But decline, any type ofdecline, is going to target
lower chest, incline targets,upper chest, flat bench targets,
like overall, but primarilylike in the middle of your chest
(06:46):
.
Same goes with flies likedumbbell flies.
There's decline, incline andflat bench.
So anyways, that third exerciseis a bench press.
You're gonna do five sets offive with two minute rest, and,
yeah, so after that you'll do aoverhead shoulder press.
(07:12):
So similar to the other one,but I but just make it different
, so like, if you did a dumbbellshoulder press on the first one
, then you could do like amachine press on this fifth
exercise, then I mean on thefourth exercise I'm sorry about
(07:35):
that On the fifth exerciseyou're going to do some form of
tricep pull down, tricep pressdown, depending on what you're
doing.
Normally that's going to be doneon a cable machine.
If you absolutely don't haveaccess to a cable machine,
that's okay.
(07:56):
You can do some form of like askull crusher.
You can do tricep extensions,like bend over on a flat bench
and do tricep extension that waywith a dumbbell, and that
tricep press down or whatevervariation you choose.
(08:18):
You're gonna do four sets ofsix, two minute rest.
So that's your, your first dayof the three-day split.
Then the second day is going tobasically all be legs.
It's just a leg day, obviously.
(08:39):
In my opinion you should.
You should throw in abs everyday or or maybe alternate on
your off days, like if you'redoing three days split in the
gym with this, maybe Monday,wednesday, friday in the gym,
tuesday, thursday, saturday,you're doing like abs and
stretching and cardio at home orin a park or whatever.
(09:01):
But anyways, this second dayit's all legs.
So you're doing I'm gonna justlist them real quick so you're
doing a calf raise, leg press,glute bridges or hip thrust,
(09:22):
either way, gonna do a barbellback squat or or a hack squat
and then sorry for the click,sorry seated calf raise.
So two different variations ofcalf raise.
So you're going to.
You can do like a standing calfraise and a seated calf raise,
(09:42):
or if we used to do is it's kindof old-school training tech
technique.
But if you actually don't haveany weights or a specific calf
raise machine or anything likethat, you can have somebody.
You can hinge at the hips andhave somebody sit on your lower
(10:04):
back right above your butt.
So those are called donkeys ordonkey calf raises.
And yeah, so that's a impromptuthing that people tend to make
fun of you about, but it doeswork and it loads a lot of
weight directly above yourcalves.
So, altogether calf raises.
(10:29):
You want to.
In my opinion, you want to spamcalf raises because your calves
, you walk all day.
You're walking around, runningaround, jogging, whatever,
anything you're doing, even ifyou're sitting at a desk, I mean
, you're doing some sort ofmovement with your feet normally
.
So your calves are used to likean immense amount of work.
(10:52):
So you're going to be spammingthe calf raises.
You want to try and avoidtendinitis or any type of
inflammation.
So if you ever feel any sort oflike intense warm sensation
within, like your Achillestendon or something like that,
then that's a sign you shouldtake a break.
But altogether, with bothvariations of calf raises, you
(11:16):
should be doing like six sets ofeight, in my opinion, taking a
two to four minute rest, and sothat's for both of those
exercises.
So you can start, you can warmup with calf raises, you can end
the day with calf raises Afteryou start the day with the calf
(11:38):
raise.
You can do that.
I call them hip thrusts.
I mean there's different names,different variations, but you
see them on TikTok all the time.
Basically, you find some way topad the bar so you don't grind
your hip bones to dust with thebar.
But yeah, you basically put itin the crease of your hip and
(12:04):
you're literally thrusting theweight upward.
You can do this for lighterweights.
You can do this with dumbbells,you can do this with plate
weights, and most of the timewhat you see is somebody using a
barbell with some weight on it,because you can actually do
quite a bit, but you want thisto be very controlled.
You want I'm gonna say my notessay two sets, but I would say
(12:29):
three sets of six with a threeto four minute rest, because you
should be doing it pretty heavy.
Then you'll do that variationof squat.
Like I said, you're going tofive sets of five with two
(12:50):
minute rest.
That's pretty good.
You definitely want to have aspotter.
You're going for strength, soyou're trying to do a heavy
volume, heavy amount of weight.
If it's I'm not even gonnathrow out a number if the weight
is enough for you to beconsidering it heavy, you should
(13:12):
be definitely wearing a belt, aweight belt.
You should be doing some formof knee sleeves or knee wrap,
most likely knee sleeve, andyeah so the okay.
(13:36):
Yeah.
So then and have a spotter, doa spotter.
Then you're gonna go to legpress.
You're going to do the foursets of six If you're feeling
really good and not very tired,or whatever.
I mean one.
If you're not very tired, youdidn't do enough weight on your
previous exercises, but ifyou're feeling really good, I
(13:58):
mean you could do six sets ofsix on leg press and just really
go deep, really fill it in yourlower part of or I don't know
what you where the hamstringties in to your glute.
So anywhere between four andsix sets of six with a two
(14:18):
minute rest as well.
You're gonna finish the day outwith that C to calf raise.
You can throw in some abs, youcan whatever.
Definitely that this should belike high protein days and a lot
of rest afterwards, becausethat's heavy leg day.
Third day you're gonna hit.
(14:41):
It's basically gonna be kind oflike that back and bicep split
that I talked about previouslyand do a couple bicep exercises
and a few back, few back.
Sorry, I blanked out, spacedout, but notes here say two
(15:02):
bicep exercises, three back.
But I'm gonna go three andthree.
So the way I like to do it is awarm up with like a bicep, one
of the bicep exercises.
So you can do I'll do a bicepcurl.
It can be a regular dumbbell,you can involve bands, like it's
(15:26):
a banded bicep curl, some formof bicep curl, even if it's like
a preacher curl, anything likethat.
I would say do two sets of sixto eight heavy weight, three to
four minute rest in between repand then you're gonna hit the
(15:51):
back Two, I'd say three sets ofsix of like a wide lat pull down
, that'd be pretty good.
You want to really control this.
You want to definitelyincorporate your bracing and
your breathing and leaning backslightly, pulling it to your
(16:14):
chest and a lot of people havetrouble incorporating their lat
muscle or you know getting thatmind muscle connection and I've
said it previously but pretendlike someone is about to tickle
you really fast in your rib areaand you know how you kind of
tighten up and you know almostdo like a side bend to protect
(16:35):
that area.
That is the same way you areactivating your lat when you do
a lat pull down.
So yeah, and then you're gonnado some form of row.
This is gonna be a T bar row.
I grew up doing T bar rows inthe football gym, but whatever,
any type of row, five sets offive, two minute rest and then
(17:02):
try and do some form of.
What I really like to do afterthe T bar row is do like the
seated cable row, if that'savailable to you, or you can do
some form of like a neutral gripvertical pull down maybe, or
(17:29):
even a narrow grip pull down,but four sets of six on that two
minute rest.
Then you're going to.
Basically you're gonna finishout the exercise.
You're gonna really like this,especially if you like a pump.
I'm gonna say you're gonnasuperset a dumbbell bicep curl.
(17:49):
Unless you've already done thebicep dumbbell bicep curl, then
maybe do a preacher curl or someform of machine bicep curl.
Whatever do the bicep curls,four sets of six, two minute
rest, but in between each one ofthose sets, superset it with a
(18:09):
hammer curl.
So that's really gonna hit yourback of your alice and you're
really gonna see crazy pump anda lot of growth in your bicep.
So that is I would just I'dkeep it equal, but both of those
do four sets of six.
So, just as an example dumbbellbicep curl, one set of six and
(18:33):
then immediately hit the hammercurl.
Four set.
I mean one set of six.
I would take more of like athree to four minute rest on
that and then hit it withanother superset, take another
rest, another superset, takeanother rest, another superset.
Then you take your final rest,get a bunch of water in you, any
(19:00):
type of supplementation thatyou do preferably a protein
shake directly after, if you'renot gonna be consuming a meal or
a high amount of protein withinthe next 30 minutes or 45
minutes.
I would go ahead and hit aprotein shake, especially since
one this is this.
All should be pretty, excuse me, pretty heavy weight.
(19:24):
But also you just yeah,especially on day two, you did
your legs pretty good, soanyways, you're gonna want to
consume some protein ASAP andlots of water.
So before I get into the fourday split and the five day split
(19:44):
, I am gonna touch base onfluids, specifically water.
So the kind of rule of thumband it does vary, but rule of
thumb is half of a fluid ounceper pound of body weight.
So as, as a man, if you're 180pounds, roughly try and consume
(20:11):
90 fluid ounces of water, and itvaries based on how much you
sweat and how much cardio you'redoing per day.
So those are.
I say those separately becausesome people just naturally sweat
more in the gym or on a day today basis and the cardio
(20:33):
obviously is going to accentuatethat.
But keep those things in mindroughly half an ounce per pound
of body weight.
That goes for men and women,and that's water, so you can
consume other fluids.
(20:56):
But yeah, anyways, back to thesplits we were talking about.
So for the four day split, it'sgoing to be almost exactly like
the three day split, exceptyou're going to start off with a
leg day for day one and thenstart that three day split.
So it'd be basically sameamount, like six exercises of
(21:25):
legs, preferably hitting calfcalves twice, two to five reps
depending on the exercise, I'msorry, two to five sets
depending on the exercise, andalmost always I'd say six reps
(21:46):
on the calf raises.
You can go up to eight.
Once again, this is all heavyweight and you're going to be
doing a two to four minute reston that first leg day.
Now, yeah, that sums it up.
So just add an extra leg daybefore the three day split I
(22:10):
just explained, and that coversthe four day split.
For the fifth day excuse me, forthe five day split, you're
taking the four day split andyou're adding an additional
workout to like an extra day tothe end of the four day split.
So basically goes day one legs.
(22:33):
Day two shoulder, chest and alittle bit of back.
Day three legs.
Day four is going to be arms,back, shoulders, and then day
(22:53):
five is what is what you'readding, and so you're going to
do like a tad tad bit of backand mainly a lot of shoulders
and tricep, because the previousday was when I said arms of the
previous day was biceps.
So on the fifth day you would dotriceps, shoulders, and like
(23:18):
incline bench or like a midcable chest fly, or both.
Honestly I would do both.
So what I have written here isa machine row to start, then
(23:38):
machine shoulder press, anincline dumbbell bench press or
incline barbell bench press,either one.
And then I have written or midcable chest fly, but I would
actually say and maybe do like asuperset of the incline bench
(23:59):
with like a incline flybasically.
But really with the flies youreally you want to control, you
want the form really good soyou're not hurting your
shoulders, and you really wantto squeeze.
When you get close to the endof the move, you know like when
you're, if it's dumbbells, whenthe dumbbells are nearly
(24:24):
touching, you really want tosqueeze the inside of your chest
, anyways.
So then you would do like adumbbell shoulder press,
dumbbell, lat, raise and thenlike a tricep, pull down like a
(24:45):
like With the rope attachment,like that, and then you get to
the end of that movement.
You always make sure and reallyflare out that rope and you're
gonna be hitting that tricepreally well.
The first two exercises werelike two sets of eight.
The rest were four, four setsof six to eight and once again,
(25:08):
two to four minute rests inbetween reps, and that about
sums it up.
It's.
It's pretty straightforward.
You're basically and thatthat's a good way to progress as
well so Going from beginner toadvanced or advanced to Expert
(25:29):
or whatever you want to call it.
You're really just increasingvolume, maybe changing Exercise
variations a little bit, butyou're also Just adding more
work.
So, like you're going from athree-day split all the way up
to a five-day split, and None ofthe none of these splits
(25:51):
include cardio stretching.
I Didn't touch too much onabdominals, abdominal work,
going over bracing or any typeof Movement corrective exercises
or injury prevention exercises.
So you can see, with all thatstuff I listed, I'm not trying
(26:15):
to make it more Complicated orconvoluted, but you, those are
things that you can add in tomake your workouts either more
and more intense or just moreinvolved to when you're.
I mean, some people do thethree-day split as far as gym
(26:38):
work goes, like I said, but thenthey're doing like On their off
days there, one day they'redoing yoga and then another day
they're Doing like a fullhour-long hit workout, hii T,
high intensity, high intensity,interval training.
So, basically, what I'm sayingis more work equals More work.
(27:06):
I guess you're going to.
It's always best, as far as thisgoes, to go with your gut.
If you start off at three daysper week and You're like, well,
I'm, I'm good, like I'm as faras my schedule goes and how my
body feels and everything likethat, I, I can go from here.
(27:27):
Then that's when you assessyour weaknesses, your strengths,
things, things you want toimprove on.
Like, honestly, if you're, ifyou're feeling good with your
schedule and the way your bodyfills, with a three-day split,
but you're like honest withyourself and you're like my
(27:49):
bracing sucks or my deadliftform sucks, then maybe add a
fourth day where you just focuson those things though your
deadlift form, your bracing,your breath control, injury
prevention exercises or thingsto kind of like Get the soreness
out, you know, and then go fromthere and once you feel
(28:10):
comfortable, you're like, okay,now I'm gonna add a full fourth
day of exercise and now thatI've got my deadlift down and
I've got you know, I'm feelinggood.
You know, it doesn't alwayshave to be adding a whole extra
day of of gym work.
So I think about I.
(28:32):
I think I about coveredeverything.
I greatly appreciate y'all.
If you've stuck around thislong.
I'm assuming you liked theepisode.
The number one way to help meout, help the podcast out, is to
share it with a friend, whetherit's this episode or a
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(28:55):
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There.
I have now added a blog section,so Each one of these episodes
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It's going to have similarinformation, but in one in a
(29:16):
different format, but also, youknow, worded differently and you
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It's a whole different piece ofcontent to consume.
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(29:39):
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I will talk to y'all later andyou'll have a great week, all
right, bye.
Hey everybody and welcome to another episode of
Way of Life.
I'm your host, gus Holland.
Today we are going back overstrength training advice.
Before I showed you how to do abeginner program for a strength
training athlete.
Today we're going to go kind ofmore of an advanced approach,
(00:22):
going to cover the correctamount of fluid intake and a
little bit of supplemental use.
That's kind of what I've beenrealizing I was leaving out on
some of my previous programmingand training episodes.
But we're going to touch baseon that.
(00:42):
But really just to get into it,the difference between the
beginner and the advancedstrength training programs, it's
primarily going to be anincrease in training volume and
expanding your exerciseselection.
So what that means is I gavesome some pretty basic exercise
(01:08):
examples to incorporate intoyour programming.
These might be a little bitmore complex or for somebody
that's a little bit more versed,I guess, with it within the gym
.
So you're you're less likely toget injured if you have more
(01:28):
experience.
Obviously I mean most of thetime.
So some of these exercises youknow, it's kind of like once
you've already completed, likeyou've got bracing and breath
control and you've got your,your stretching and everything
and you've kind of already knowsome programming basics and
(01:52):
stuff like that, you know.
So it's, that's what advancedmeans.
So if you're not there yet,that's okay, go back to the
beginner episode, which is, Ithink, two episodes ago, and
start there, and if you're, ifthat's too advanced, start with
less.
You know, obviously we don'twant anybody to get hurt, we
(02:14):
want positive life changes, andyeah.
So anyways, back into advancedversion of of a strength
training program.
You're going to stick to thattwo to five minute rest window,
depending on how many, I wouldsay depending on how many sets
(02:35):
you're doing.
So if you're doing two to threesets, I would say like two to
three minute rest period.
If you're doing three to fivesets, I would say you expand
that to have a two to fiveminute rest period.
So that mainly is really justto let your muscles recuperate
(03:04):
before hitting the next set orthe I mean the next exercise, so
that you don't.
I mean it prevents injury alittle bit, but it also prevents
you from getting gassed outthrough your throughout your
workout.
A lot of these workouts,especially for the advanced
group, are going to be anywherebetween 45 minute and two hour
(03:28):
workouts, depending on howcomplex you make it and if you
add in any extra stuff such as,like an extended amount of
cardio, extended stretching, youknow what have you.
Or if you're, you know trainingwith a partner that's going to
extend it as well.
(03:49):
It's going to be safer becauseyou have a spotter, but you know
you should always have aspotter, but training with
somebody kind of guarantees thatyou have a spotter for every
exercise.
So, anyways, this is going tobe a three, three, four and five
(04:12):
day splits is what I'm going tocover again.
The, like I said, thedifference is the volume and the
exercise variation.
So for the three day split, itis going to be very similar to
the beginner three day split Ifyou listen to that episode.
(04:34):
But what we are doing here is,for the most part, is
consolidating these these daysmore, so there's less overlap.
So for like day one you woulddo you do like one back exercise
, a couple shoulder, one chest,one arm, right, so that's a
(04:58):
total of five exercises.
You're going to be doing, yeah,the same same amount of sets
for the most part, except yourlast two exercises, which would
be one shoulder and one arm.
(05:20):
You're going to increase theamount of sets by one and you're
keeping the reps, the same andsame amount of rest as well.
So as an example, horizontalrow, two sets of six to eight
(05:42):
shoulder press can be on amachine, it can be dumbbell, you
can even just grab like a plate, like a 45 pound or whatever
plate you feel comfortable with,but some form shoulder press.
And you're going to do two setsof six to eight.
But and both of those exercisesyou're gonna have three to four
minute rest.
You're gonna have a controlledtempo.
(06:03):
Then the you'll do a benchpress.
Whether that is barbell,dumbbell, incline, decline, it
does not matter, it's more basedon your preference and what
you're trying to target.
Oh and just, I don't know ifI've even covered this, but this
(06:25):
is, this is kind of goes backto the beginner stage.
But decline, any type ofdecline, is going to target
lower chest, incline targets,upper chest, flat bench targets,
like overall, but primarilylike in the middle of your chest
(06:46):
.
Same goes with flies likedumbbell flies.
There's decline, incline andflat bench.
So anyways, that third exerciseis a bench press.
You're gonna do five sets offive with two minute rest, and,
yeah, so after that you'll do aoverhead shoulder press.
(07:12):
So similar to the other one,but I but just make it different
, so like, if you did a dumbbellshoulder press on the first one
, then you could do like amachine press on this fifth
exercise, then I mean on thefourth exercise I'm sorry about
(07:35):
that On the fifth exerciseyou're going to do some form of
tricep pull down, tricep pressdown, depending on what you're
doing.
Normally that's going to be doneon a cable machine.
If you absolutely don't haveaccess to a cable machine,
that's okay.
(07:56):
You can do some form of like askull crusher.
You can do tricep extensions,like bend over on a flat bench
and do tricep extension that waywith a dumbbell, and that
tricep press down or whatevervariation you choose.
(08:18):
You're gonna do four sets ofsix, two minute rest.
So that's your, your first dayof the three-day split.
Then the second day is going tobasically all be legs.
It's just a leg day, obviously.
(08:39):
In my opinion you should.
You should throw in abs everyday or or maybe alternate on
your off days, like if you'redoing three days split in the
gym with this, maybe Monday,wednesday, friday in the gym,
tuesday, thursday, saturday,you're doing like abs and
stretching and cardio at home orin a park or whatever.
(09:01):
But anyways, this second dayit's all legs.
So you're doing I'm gonna justlist them real quick so you're
doing a calf raise, leg press,glute bridges or hip thrust,
(09:22):
either way, gonna do a barbellback squat or or a hack squat
and then sorry for the click,sorry seated calf raise.
So two different variations ofcalf raise.
So you're going to.
You can do like a standing calfraise and a seated calf raise,
(09:42):
or if we used to do is it's kindof old-school training tech
technique.
But if you actually don't haveany weights or a specific calf
raise machine or anything likethat, you can have somebody.
You can hinge at the hips andhave somebody sit on your lower
(10:04):
back right above your butt.
So those are called donkeys ordonkey calf raises.
And yeah, so that's a impromptuthing that people tend to make
fun of you about, but it doeswork and it loads a lot of
weight directly above yourcalves.
So, altogether calf raises.
(10:29):
You want to.
In my opinion, you want to spamcalf raises because your calves
, you walk all day.
You're walking around, runningaround, jogging, whatever,
anything you're doing, even ifyou're sitting at a desk, I mean
, you're doing some sort ofmovement with your feet normally
.
So your calves are used to likean immense amount of work.
(10:52):
So you're going to be spammingthe calf raises.
You want to try and avoidtendinitis or any type of
inflammation.
So if you ever feel any sort oflike intense warm sensation
within, like your Achillestendon or something like that,
then that's a sign you shouldtake a break.
But altogether, with bothvariations of calf raises, you
(11:16):
should be doing like six sets ofeight, in my opinion, taking a
two to four minute rest, and sothat's for both of those
exercises.
So you can start, you can warmup with calf raises, you can end
the day with calf raises Afteryou start the day with the calf
(11:38):
raise.
You can do that.
I call them hip thrusts.
I mean there's different names,different variations, but you
see them on TikTok all the time.
Basically, you find some way topad the bar so you don't grind
your hip bones to dust with thebar.
But yeah, you basically put itin the crease of your hip and
(12:04):
you're literally thrusting theweight upward.
You can do this for lighterweights.
You can do this with dumbbells,you can do this with plate
weights, and most of the timewhat you see is somebody using a
barbell with some weight on it,because you can actually do
quite a bit, but you want thisto be very controlled.
You want I'm gonna say my notessay two sets, but I would say
(12:29):
three sets of six with a threeto four minute rest, because you
should be doing it pretty heavy.
Then you'll do that variationof squat.
Like I said, you're going tofive sets of five with two
(12:50):
minute rest.
That's pretty good.
You definitely want to have aspotter.
You're going for strength, soyou're trying to do a heavy
volume, heavy amount of weight.
If it's I'm not even gonnathrow out a number if the weight
is enough for you to beconsidering it heavy, you should
(13:12):
be definitely wearing a belt, aweight belt.
You should be doing some formof knee sleeves or knee wrap,
most likely knee sleeve, andyeah so the okay.
(13:36):
Yeah.
So then and have a spotter, doa spotter.
Then you're gonna go to legpress.
You're going to do the foursets of six If you're feeling
really good and not very tired,or whatever.
I mean one.
If you're not very tired, youdidn't do enough weight on your
previous exercises, but ifyou're feeling really good, I
(13:58):
mean you could do six sets ofsix on leg press and just really
go deep, really fill it in yourlower part of or I don't know
what you where the hamstringties in to your glute.
So anywhere between four andsix sets of six with a two
(14:18):
minute rest as well.
You're gonna finish the day outwith that C to calf raise.
You can throw in some abs, youcan whatever.
Definitely that this should belike high protein days and a lot
of rest afterwards, becausethat's heavy leg day.
Third day you're gonna hit.
(14:41):
It's basically gonna be kind oflike that back and bicep split
that I talked about previouslyand do a couple bicep exercises
and a few back, few back.
Sorry, I blanked out, spacedout, but notes here say two
(15:02):
bicep exercises, three back.
But I'm gonna go three andthree.
So the way I like to do it is awarm up with like a bicep, one
of the bicep exercises.
So you can do I'll do a bicepcurl.
It can be a regular dumbbell,you can involve bands, like it's
(15:26):
a banded bicep curl, some formof bicep curl, even if it's like
a preacher curl, anything likethat.
I would say do two sets of sixto eight heavy weight, three to
four minute rest in between repand then you're gonna hit the
(15:51):
back Two, I'd say three sets ofsix of like a wide lat pull down
, that'd be pretty good.
You want to really control this.
You want to definitelyincorporate your bracing and
your breathing and leaning backslightly, pulling it to your
(16:14):
chest and a lot of people havetrouble incorporating their lat
muscle or you know getting thatmind muscle connection and I've
said it previously but pretendlike someone is about to tickle
you really fast in your rib areaand you know how you kind of
tighten up and you know almostdo like a side bend to protect
(16:35):
that area.
That is the same way you areactivating your lat when you do
a lat pull down.
So yeah, and then you're gonnado some form of row.
This is gonna be a T bar row.
I grew up doing T bar rows inthe football gym, but whatever,
any type of row, five sets offive, two minute rest and then
(17:02):
try and do some form of.
What I really like to do afterthe T bar row is do like the
seated cable row, if that'savailable to you, or you can do
some form of like a neutral gripvertical pull down maybe, or
(17:29):
even a narrow grip pull down,but four sets of six on that two
minute rest.
Then you're going to.
Basically you're gonna finishout the exercise.
You're gonna really like this,especially if you like a pump.
I'm gonna say you're gonnasuperset a dumbbell bicep curl.
(17:49):
Unless you've already done thebicep dumbbell bicep curl, then
maybe do a preacher curl or someform of machine bicep curl.
Whatever do the bicep curls,four sets of six, two minute
rest, but in between each one ofthose sets, superset it with a
(18:09):
hammer curl.
So that's really gonna hit yourback of your alice and you're
really gonna see crazy pump anda lot of growth in your bicep.
So that is I would just I'dkeep it equal, but both of those
do four sets of six.
So, just as an example dumbbellbicep curl, one set of six and
(18:33):
then immediately hit the hammercurl.
Four set.
I mean one set of six.
I would take more of like athree to four minute rest on
that and then hit it withanother superset, take another
rest, another superset, takeanother rest, another superset.
Then you take your final rest,get a bunch of water in you, any
(19:00):
type of supplementation thatyou do preferably a protein
shake directly after, if you'renot gonna be consuming a meal or
a high amount of protein withinthe next 30 minutes or 45
minutes.
I would go ahead and hit aprotein shake, especially since
one this is this.
All should be pretty, excuse me, pretty heavy weight.
(19:24):
But also you just yeah,especially on day two, you did
your legs pretty good, soanyways, you're gonna want to
consume some protein ASAP andlots of water.
So before I get into the fourday split and the five day split
(19:44):
, I am gonna touch base onfluids, specifically water.
So the kind of rule of thumband it does vary, but rule of
thumb is half of a fluid ounceper pound of body weight.
So as, as a man, if you're 180pounds, roughly try and consume
(20:11):
90 fluid ounces of water, and itvaries based on how much you
sweat and how much cardio you'redoing per day.
So those are.
I say those separately becausesome people just naturally sweat
more in the gym or on a day today basis and the cardio
(20:33):
obviously is going to accentuatethat.
But keep those things in mindroughly half an ounce per pound
of body weight.
That goes for men and women,and that's water, so you can
consume other fluids.
(20:56):
But yeah, anyways, back to thesplits we were talking about.
So for the four day split, it'sgoing to be almost exactly like
the three day split, exceptyou're going to start off with a
leg day for day one and thenstart that three day split.
So it'd be basically sameamount, like six exercises of
(21:25):
legs, preferably hitting calfcalves twice, two to five reps
depending on the exercise, I'msorry, two to five sets
depending on the exercise, andalmost always I'd say six reps
(21:46):
on the calf raises.
You can go up to eight.
Once again, this is all heavyweight and you're going to be
doing a two to four minute reston that first leg day.
Now, yeah, that sums it up.
So just add an extra leg daybefore the three day split I
(22:10):
just explained, and that coversthe four day split.
For the fifth day excuse me, forthe five day split, you're
taking the four day split andyou're adding an additional
workout to like an extra day tothe end of the four day split.
So basically goes day one legs.
(22:33):
Day two shoulder, chest and alittle bit of back.
Day three legs.
Day four is going to be arms,back, shoulders, and then day
(22:53):
five is what is what you'readding, and so you're going to
do like a tad tad bit of backand mainly a lot of shoulders
and tricep, because the previousday was when I said arms of the
previous day was biceps.
So on the fifth day you would dotriceps, shoulders, and like
(23:18):
incline bench or like a midcable chest fly, or both.
Honestly I would do both.
So what I have written here isa machine row to start, then
(23:38):
machine shoulder press, anincline dumbbell bench press or
incline barbell bench press,either one.
And then I have written or midcable chest fly, but I would
actually say and maybe do like asuperset of the incline bench
(23:59):
with like a incline flybasically.
But really with the flies youreally you want to control, you
want the form really good soyou're not hurting your
shoulders, and you really wantto squeeze.
When you get close to the endof the move, you know like when
you're, if it's dumbbells, whenthe dumbbells are nearly
(24:24):
touching, you really want tosqueeze the inside of your chest
, anyways.
So then you would do like adumbbell shoulder press,
dumbbell, lat, raise and thenlike a tricep, pull down like a
(24:45):
like With the rope attachment,like that, and then you get to
the end of that movement.
You always make sure and reallyflare out that rope and you're
gonna be hitting that tricepreally well.
The first two exercises werelike two sets of eight.
The rest were four, four setsof six to eight and once again,
(25:08):
two to four minute rests inbetween reps, and that about
sums it up.
It's.
It's pretty straightforward.
You're basically and thatthat's a good way to progress as
well so Going from beginner toadvanced or advanced to Expert
(25:29):
or whatever you want to call it.
You're really just increasingvolume, maybe changing Exercise
variations a little bit, butyou're also Just adding more
work.
So, like you're going from athree-day split all the way up
to a five-day split, and None ofthe none of these splits
(25:51):
include cardio stretching.
I Didn't touch too much onabdominals, abdominal work,
going over bracing or any typeof Movement corrective exercises
or injury prevention exercises.
So you can see, with all thatstuff I listed, I'm not trying
(26:15):
to make it more Complicated orconvoluted, but you, those are
things that you can add in tomake your workouts either more
and more intense or just moreinvolved to when you're.
I mean, some people do thethree-day split as far as gym
(26:38):
work goes, like I said, but thenthey're doing like On their off
days there, one day they'redoing yoga and then another day
they're Doing like a fullhour-long hit workout, hii T,
high intensity, high intensity,interval training.
So, basically, what I'm sayingis more work equals More work.
(27:06):
I guess you're going to.
It's always best, as far as thisgoes, to go with your gut.
If you start off at three daysper week and You're like, well,
I'm, I'm good, like I'm as faras my schedule goes and how my
body feels and everything likethat, I, I can go from here.
(27:27):
Then that's when you assessyour weaknesses, your strengths,
things, things you want toimprove on.
Like, honestly, if you're, ifyou're feeling good with your
schedule and the way your bodyfills, with a three-day split,
but you're like honest withyourself and you're like my
(27:49):
bracing sucks or my deadliftform sucks, then maybe add a
fourth day where you just focuson those things though your
deadlift form, your bracing,your breath control, injury
prevention exercises or thingsto kind of like Get the soreness
out, you know, and then go fromthere and once you feel
(28:10):
comfortable, you're like, okay,now I'm gonna add a full fourth
day of exercise and now thatI've got my deadlift down and
I've got you know, I'm feelinggood.
You know, it doesn't alwayshave to be adding a whole extra
day of of gym work.
So I think about I.
(28:32):
I think I about coveredeverything.
I greatly appreciate y'all.
If you've stuck around thislong.
I'm assuming you liked theepisode.
The number one way to help meout, help the podcast out, is to
share it with a friend, whetherit's this episode or a
different episode, share it witha friend.
I'm just trying to grow theaudience so that I can get help
(28:55):
as many people as possible.
Like I said previously, thewebsite is live.
That's way of life podcast comm.
There.
I have now added a blog section,so Each one of these episodes
is gonna have a blog with it.
It's going to have similarinformation, but in one in a
(29:16):
different format, but also, youknow, worded differently and you
know it's all.
It's a whole different piece ofcontent to consume.
So feel free to check that outif you want to read.
Read up more on this, and everyepisode has transcription as
well.
So if you know someone thatit's hard of hearing or Could
(29:39):
benefit from that, there are.
There is a transcript for thisnow.
So that is the news for now, Iguess.
Share it with a friend.
I will talk to y'all later andyou'll have a great week, all
right, bye.
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