I’ve been lifting for 6 years. Tried to do full body for about 3-4. Then was doing upper lower but with just one leg day. Always 3 sets per exercise pushed to failure or close. This routine you described is close to what I’ve done now the past 6 months. Reduced to 2 sets, alternate upper lower 3x per wk, and honestly have experienced the best gains of my training journey so far. Exercise selection is a touch different (RDLs and front squats are the lower staples) but the rest is the same. Love it brother! Thanks for this vid

Such a great start to what will be a great series. Thank you Faz, look forward to the next vid.

Great info, looking forward to watching the rest!!

Interesting. I did the complete opposite. I didn't have social media either. I just figured "more is better," but I had no influence to lead me to believe that. I did a ppl 2x a week, spending sometimes 4 hours a day in the gym. Like you, though, progression was everything. Made lots of gains in muscle and strength. Unfortunately, i sustained many overuse injuries from high volume over the years. Your path was definitely the wiser way.

@GuillaumeLeValiant

4 ай бұрын

I have a very similar story to yours. PPL 2x, progressing well at first (young and weak at the time, so obviously), but also started to develop overuse injuries with that system. So since then (aroune late 2018) i went back to a 4 or 5 days split and it did wonder for my joints, my CNS and my overall drive and incentive to go to the gym and train hard! Especially as we grow stronger as we age at the same time.

@JoshBenware

4 ай бұрын

@GuillaumeLeValiant same here. I went to a bro split, and injuries went down substantially. Connective tissue just doesn't recover as fast as muscle. I guess it's not an issue until we start loading more weight. I can understand why platz only hit legs every 2 weeks...his crazy work ethic and strength probably did a number on him every leg day.

@GuillaumeLeValiant

4 ай бұрын

Exactly! If only the muscles needed to recover, it would be awesome... Alas, it's not the case. As for Platz, the guy was torturing himself with heavy weights AND high reps lol i can only imagine and understand how he would need that much time to recover, despite being on PEDs.@@JoshBenware

Fkn awesome video and it’s great to hear about how u started and what we should actually focus on. I certainly agree that not enough people actually focus on what is letting them put tonnage on their lifts, and chase arbitrary parameters

For the algorithm. Keep up the great content.

Awesome message! Looking fwd to more about this topic. As a guy who has been lifting for 30 years and not hit those numbers I think I need to do this 'beginner' routine.

Nice! My first 20 lbs came from a basic full body workout doing basic barbell lifts- squats deadlifts bench press pull-ups rows overhead press. Could have done more accessories - lateral raises curls tricep extensions abs etc, but overall added a ton of muscle in a short period of time! So nostalgic!

Great vid! Some people may think you are advocating for low volume but in reality it’s the progression ( weight on the bar) that you made that matters.

@Fazlifts

4 ай бұрын

Correct!

Nice to hear about Stuart McRobert again. It's been a while. In the late 1990ies (I think) he had an article series in the German Sportrevue magazine that always inspired and motivated me. I was in my late twenties back then, and I had always been more drawn towards high intensity than high volume training. As a convinced natural bodybuilder (which I still am) I also admired Skip LaCour, another successful natural athlete who was all about 100% intensity.

@Fazlifts

4 ай бұрын

Yeah Mcrobert had a column in a few places including the UK version of Flex magazine. I was actually a writer in his Hardgainer magazine under my real name at one point.

For the musclemass. Keep up the great content.

Dorian probably is one of the only probably who knew how to properly trained and why he did every exercise he did, taking notes and having a book, to write and log everything down... And even as a french guy, i'm hugely influenced by him (in fact, i still use his split, tailored to me of course, to this day. It's been almost 6 years now i think, barely switching splits from time to time). He's also inspiring serious naturals french lifters, which is great!

My first 20lbs came from doing Upper Lower Split twice a week in the DC training style. I followed thar for several years, gained some good size and got Strong AF . But, eventually I had to switch it up due to injuries . I saw the new DC training for older guys and have been giving it a go now for a few weeks. My elbows and knees have to be worked around due to the pain. 😢 great video Faz

A really interesting, valuable video. I almost didn't watch it because the title sounded like click bait. But I am glad I tuned in.

@Fazlifts

4 ай бұрын

Have I ever made clickbait content? I don't think I have. I like to think my content is pretty authentic, and I speak on topics I have experience with.

@adamsloane1748

4 ай бұрын

@@Fazlifts I agree. That's why I watched it. Your videos are always authentic.

Knowledge is power 💪💪💪

Boss man Faz

@Fazlifts

4 ай бұрын

Yes Luke! 💪🍻

100% agree. Nothing matters if you are not progressing in weight and reps. Progressive overload is everything.

Very inspiring

I've heard of Mark Oaks before, he had a great episode on the Longevity Muscle podcast. This was a good watch!

@Fazlifts

4 ай бұрын

Yeah never met the guy, despite him living not far from me, but yeah big inspiration back in the day.

@adamsloane1748

4 ай бұрын

I think Longevity Muscle also had Duckett, and maybe Dave Goodin. You all might the podcast interesting. Longevity Muscle also posts on KZread. (I am in no way connected with that channel. I just find it really informative.)

Brilliant idea for a series. Who would have thought in this social media age that heavy and hard on the basics can grow muscle😂 Will be great to hear your feedback on that first years training

@Fazlifts

4 ай бұрын

Yeah I know you're joking but honestly you'd be surprised. I talk to people fairly frequently who are of the belief that volume supercedes progression. Yeah should be a good series cheers.

Looking incredible 👍

@Fazlifts

4 ай бұрын

Cheers bro, some strong Bench on your channel damn

Faz you have worked for what you have if you want to be lean that’s your choice. Hope to be in that scenario one day. Where I have a choice

I only learnt about Ian Ducket recently, that guys knew his shit (nutrition and training)

Common split when I started lifting in Scotland in 2000 was:- m back/hams w chest/shoulders/triceps f quads/calves

@Fazlifts

4 ай бұрын

Yeah if I were to go 3 days now I'd probably do something like that or an U/L - just cut out the fluff and go for it.

Thanks Faz. You highlight what many miss. Its not about high volume or low volume. It's about being on the muscle, getting stronger and training hard. If you are growing from 6 to 8 sets a week, why do 20.

I was a bit taken aback by the title. Thought you'd gone to the needle side for a minute then. xD Were those numbers you hit 1RM? I wish I knew what bodyweight I had when I started lifting. I'm 80kg now at around 17-18% bodyfat, but I didn't start weighing myself until around 1-2 years into lifting. It took me one year to hit a huge wall at 120/100/80/50kg for deadlift, squat, bench, OHP. My rows were around what I could bench, but it wasn't strict form. That was all for around 4-6 reps depending on the day or exercise. My best guess is I was around 65-70kg at 5'9 or 5'10. Not sure how tall I am.

Great video. Im 40 still in the novice stage. Do think this upper lower split could be useful now at 40?

@Fazlifts

29 күн бұрын

Of course, 40 is still young The real issue with guys in their 40s is a lack of willingness to actually change the habits of a lifetime. A routine won't do much without the rest in play. That's where coaching comes into play.

The lifts that I've had better progress with are those that I enjoy pushing strength on (1rm, 3rm, 8rm, etc). You develop this positive feedback loop where you get stronger, see the physique changes, and really push yourself because the size and strength gains are pretty direct. I think that means that it's really easy to enjoy stuff that we're good at, but to really build some balance you have to take those lifts that are beneficial to you, but you're really relatively weak on... and then work them long enough until they're strong enough to get that feedback loop going. That gives you time to really refine your technique and reap the benefits. I did this in a focused manner with RDLs. Started at 185x8 (maybe 2.5 years ago), then 225x8...245x8...265x8, now 275x8. I should easily hit 315x8 this year. Pretty slow progression month to month, but very consistent, and it adds up over a longer term. At some point in that RDL progression I started doing yates style barbell rows, and they really started clicking. I finally had the posterior strength and bracing to make them feel really stable. I went from pretty weak at the lift and not liking it, to really enjoying it. Smashing PRs and becoming stronger was key. I'd love to hear your thoughts on Lyle's discussion about potentiation being useful for general hypertrophy work. Basically, developing your neurological efficiencies (in a 3-5rm-ish range) to allow your hypertrophy work later to be overall heavier and more stimulative.

@nmnate

4 ай бұрын

PS. I appreciate the emphasis on the 'bread and butter' part of what worked for you. I really dislike the push for newer optimal lifts from lifters that didn't use them to build the majority of their muscle. It's extremely dishonest.

@Fazlifts

4 ай бұрын

Not sure why your comment went to spam, but I've fished it out. Yeah I'm not 100% sure about this idea of potentiation or Lyle's take on it. I'd have to read up on his take tbh Yeah I do make sure whatever I talk about is from my own experience and reflects reality. I hate to see guys spam content which isn't actually what they did.

@nmnate

4 ай бұрын

@@Fazlifts Thanks for retrieving my comment. Pretty annoying that youtube just eats comments left and right sometimes. 😅 Lyle's potentiation discussion is in one of his recent videos, maybe within the last week or so? Certainly thought provoking.

@Fazlifts

4 ай бұрын

I'll take a look and have a think, my first impression is I disagree but I open to thinking about why it might work. For example perhaps the reason it works is less to do with potentiation and more to do with the flux in routine and volume. I won't deny Lyle's experience, I just might think there's another explanation.

Was the 90Kg Bench and 150Kg Squat for 1 rep max or multiple reps. If multiple reps how many?

@Fazlifts

4 ай бұрын

Singles, at a Powerlifting Meet. I competed that year.

@gustavschnosel6857

4 ай бұрын

ah ok thanks. Great content btw!@@Fazlifts

Algo. Great, story time 😊

💪🏼

Yo them sand weights brought back memories 😂😂

@Fazlifts

4 ай бұрын

The sand weights!

@cnccmiclarkecocreativemedi7284

4 ай бұрын

@@Fazlifts cementy sand 🥹🤣

This is what lyles mcdonalds been saying for years along with Dante trudel. All these new “methods” adjustable strength curves, partials etc, yet are naturals really any bigger probably not.

👍👍👍

That’s exactly what Hypertrophy Coach say if you can do x weight for 10 reps in then in 2 years you can do XY weight for the same weight you WILL BE BIGGER, end of.

algo

Those veins look very sus, doesnt look natty

@janjan6263

4 ай бұрын

GTFO. How about hard work and proper nutrition. The guy just knows what he's doing.

@sebk174

4 ай бұрын

​@@janjan6263you will only get these kinds of veins from steroid abuse.

Evidence that spaming the basics works (Always can specialise later ofc)

@kalin.drashkov

4 ай бұрын

🇬🇧 Easter egg has been planted