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Should I schedule my weekly lifts by body parts or by movements (push/pull)?

Maximize Results: Program Movements, Not Body Parts

I typically prefer to program movements. Not so much body parts, you know, going from the bodybuilder bro, split where you doing one muscle group per day and all that type of stuff that does work for some people. But in my opinion programming movements where we're trying to Target each muscle group at least twice per week, in terms of frequency, and then being able to substitute certain exercises out for different movements as well. Keeping in mind that it doesn't take you a full week to recover from one training session. Unless you're doing an absurd amount of volume with absurd amounts of loads, so, Breaking you awake down into certain movements, whether it's push-pull legs upper body, lower body, full body, whatever. It may be. In my opinion, that's going to be a lot more effective going to be able to train each muscle group and Target it more frequently. So seeing better results over a longer period of time and you're going to recover a lot quicker. The quality the sessions is going to be far greater as well. We survived go in and do chest. For example, after say two or three exercises of three to four sets on that same muscle group. The, the quality of my training is going to decrease as the session goes on. Whereas if I break my Chest movements down across multiple sessions per week. The quality is going to be higher. The amount of volume on lifting is going to be higher. So the results should correlate with that and be a lot better.

I prefer to program movements rather than body parts, as it allows for better training quality and frequency. This should lead to better results over a longer period of time, while also allowing for quicker recovery.

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I prefer to schedule my weekly lifts based on movements rather than body parts. While the traditional approach of targeting one muscle group per day can work for some individuals, I find that programming movements allows for more effective training.

By focusing on movements, I aim to target each muscle group at least twice per week, prioritizing frequency. This approach also allows for flexibility in substituting exercises to keep the routine varied. It's important to note that it typically doesn't take a full week to recover from a single training session, unless excessive volume and loads are involved.

Breaking workouts down into movements such as push-pull, upper body-lower body, or full body enables more frequent training of each muscle group. This leads to better long-term results and quicker recovery. Additionally, the quality of each training session tends to be higher when movements are distributed across multiple sessions throughout the week.

For example, if I were to focus solely on chest exercises in one session, the quality of my training would likely decrease as the session progresses. However, by spreading chest movements across multiple sessions per week, I can maintain higher quality, perform more volume, and expect better results.

In summary, scheduling lifts based on movements rather than body parts can lead to improved training quality, increased volume, and better long-term results.

What sorts of lifting should young athletes wait the longest before trying out?

The Importance of Building a Foundation for Young Athletes

Depend on the actual age of the athlete that you are working with depending on how young they really are. I think any younger athlete that I work with him time, it always starts off with bodyweight, getting them to learn motor patterns and movement patterns, effectively, first, until that become second nature and their central nervous system is able to deal with, even their own body weight, before adding any form of loads. I think the younger they are obviously, we'd probably want to avoid too much spinal compression in my It really does come down to making sure that I would to lift in an effective manner that the motor and, and movement patterns are down pat to the point where they are able to add load gradually over time and Progressive overload, those lifts in a way that they were to get stronger in my opinion. I think it's very important for junior athletes to be doing some form of resistance training at an early age to build that foundation for later on down the track but nothing is really off limits. Again, that's just my opinion but also keeping in mind that their training Experience where they're at with what they're doing for competitively as an athlete as well. And then again, is keeping in mind that technical lifts like Olympic lifts and even deadlifts and barbell back squats and whatever it may be. These require skill. I always explain it to my athletes and clients at the beginning. I'm day one that strength training is a skill that needs to be taught and learned properly and gradually over time.

Depending on the age of the athlete, I would start with bodyweight exercises to teach and practice motor and movement patterns. With younger athletes, I would avoid too much spinal compression. As they progress and get older, they can gradually add load and progress in their strength training. This requires skill that needs to be taught and learned properly and gradually over time.

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The type of lifting that young athletes should wait the longest before trying out depends on their actual age. When working with younger athletes, it's important to start with bodyweight exercises to help them learn motor and movement patterns effectively. They should become second nature and their central nervous system should be able to handle their own body weight before adding any additional loads.

For younger athletes, it's advisable to avoid excessive spinal compression. The focus should be on lifting in an effective manner, ensuring that motor and movement patterns are well-established before gradually adding load and progressing with the lifts over time.

While it's important for junior athletes to engage in resistance training at an early age to build a foundation for the future, there are no specific lifts that are completely off-limits. However, it's crucial to consider their training experience, competitive level, and technical skill required for certain lifts like Olympic lifts, deadlifts, and barbell back squats. These lifts require proper teaching and gradual learning as strength training is a skill that develops over time.

What is the minimum amount of lifting/training someone needs to do per week to maintain muscle strength/mass?

Maintain muscle strength with targeted weekly workouts.

I think this will vary from person to person who, you know, depending on who you ask. But in my opinion, you should be trying to Target each muscle group twice per week. So if you can train three times a week, that might look like an upper body lower body and full body split. If you can only train twice, a might be too full body sessions. And then the goal is to retain that muscle mass and strength. So if you don't use it, you will lose it. The old cliche saying of use it or lose. It is definitely true. So making sure at least one or two left, for that muscle group, or that movement are in a rep range where you're able to, It's quite heavy. So I might be between 5 to 8 reps, whatever. It may be trying to live with perfect execution. So focus on quality over quantity, and then you can get your volume in with more isolation and accessory movements. But like I said, use it or lose it. If you're not trading, these muscle groups frequently enough, then there's no reason for them to stay at that size. If it's terms of, you know, hypertrophy, whether its strength, the central nervous system is going to become a little more deconditioned to certain Rubens if you're not doing them frequently enough, so instead of Of worrying, too much about doing these huge volume sessions. If you don't have that time, really focus on your compound movements trying to retain strength and if possible try targeting each muscle group, twice per week, in my opinion.

You should be trying to target each muscle group twice per week, using a heavy weight for 5-8 reps. Focus on quality execution over quantity. If you don't use it, you will lose it, so make sure that you are training each muscle group frequently enough.

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The minimum amount of lifting/training required to maintain muscle strength and mass may vary depending on the individual. In my opinion, it is ideal to target each muscle group twice per week. If you can train three times a week, you can consider an upper body, lower body, and full-body split. If you can only train twice, two full-body sessions may be sufficient.

The goal is to retain muscle mass and strength because if you don't use it, you will lose it. It's important to include at least one or two sets for each muscle group or movement in a rep range where you can lift quite heavy, typically around 5 to 8 reps. Focus on executing the exercises with proper form and prioritize quality over quantity. You can incorporate more isolation and accessory movements to increase volume.

Remember, if you don't train these muscle groups frequently enough, there's no reason for them to maintain their size. Whether it's hypertrophy or strength, the central nervous system can become deconditioned to certain movements if they are not performed frequently. Instead of worrying about doing high-volume sessions, focus on compound movements to retain strength. Ideally, aim to target each muscle group twice per week.

What differences are there between dumbbell and barbell chest presses? Is one better than the other?

Bilateral vs. Unilateral: The Key Difference in Chest Presses

Well, I think the biggest difference is one's a bilateral movement, one's a unilateral movement. So with the barbell, press, if we have any form of muscular imbalances or poor posture, or sorry, mobility issues, then they're not going to be addressed with a barbell press. So we're actually able to move the weight and perform the Reps and the sets without really addressing any of the issues that we might have with Mobility or stability, or lack of strength in. Side compared to the other whereas with dumbbells were really able to alleviate that. So only pressing an amount of weight that we are able to do on our weaker side as well as our stronger side and working on the improvements and making sure that both sides feel exactly the same.

The biggest difference between a barbell press and a dumbbell press is that the dumbbell press can help to address any mobility or stability issues, while the barbell press does not. It also allows you to use different weights on each side, so you can work on improving your weaker side while still keeping the stronger side challenged.

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The main difference between dumbbell and barbell chest presses is that the barbell press is a bilateral movement, while the dumbbell press is a unilateral movement. 

When performing a barbell press, any muscular imbalances, poor posture, or mobility issues may not be addressed. This is because we can move the weight and complete the reps and sets without focusing on these underlying issues. 

On the other hand, dumbbell presses allow us to address these concerns. By using dumbbells, we can press a weight that is manageable for both our weaker and stronger sides. This helps us work on improving any imbalances, mobility limitations, or lack of strength on one side compared to the other. 

In terms of which one is better, it depends on individual circumstances and goals. If addressing muscular imbalances and improving stability and mobility are important, then dumbbell presses may be more beneficial. However, if the focus is on overall strength and power, the barbell press can be a suitable choice. It's essential to consider personal needs and consult with a fitness professional to determine the most appropriate option.

Unlock Arm Growth: Progressive Overload and Targeted Exercises

Whenever we are trying to be able to any muscle, there's a few things always come into play. Obviously one is that we need to be progressively overloading over time in a way of more reps sets load the the ease of doing the exercise over time with quality reps and quality sets with a weight that is actually going to be challenging and effective. And then, secondly, we need to be in some form of slight calorie Surplus to allow our muscles to be in a state to grow. So in a positive energy balance taking in more than we are expending on. Daily basis. But when it comes to building arms, in particular, always keeping in mind that the tricep takes up two thirds of the arm. So, putting a big emphasis on the triceps, obviously, with the tricep we have three musclehead. So targeting all three of those in an effective way, bicep 2 heads, sort of effect targeting. Those in an effective way as well. Using a range of different exercises. Keeping in mind that the buyers and tries are both used on compound movements as well, but throwing in more volume with isolation exercises, Very rep, ranges, varied exercise to Target those muscles from different angles, but the most important of all these overtime is Progressive overload. Giving yourself enough time to recover between sessions and being in a slight calorie Surplus.

To build arm muscles, it's important to progressively overload with reps, sets and load over time while being in a slight calorie surplus. Focus on both the tricep (with three heads) and bicep (two heads) using isolation exercises from different angles. Allow for enough recovery time between sessions.

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When it comes to favorite arm workouts, there are a few key factors to consider. First, progressive overload is essential. This means gradually increasing the number of reps, sets, and load over time, while maintaining proper form and quality. It's important to challenge yourself with weights that are effective and provide resistance.

Secondly, being in a slight calorie surplus is beneficial for muscle growth. This means consuming more calories than you expend on a daily basis, creating a positive energy balance that supports muscle development.

When specifically targeting arms, it's important to remember that the triceps make up two-thirds of the arm. Therefore, placing emphasis on tricep exercises is crucial. The triceps have three muscle heads, so it's important to target all three effectively. Similarly, the biceps have two heads, and targeting them effectively is also important.

Using a variety of exercises that target these muscles from different angles and incorporating isolation exercises can help increase volume and stimulate growth. Compound movements that engage both the biceps and triceps should also be included. However, the most important aspect of all these workouts is progressive overload over time. Give yourself enough time to recover between sessions and ensure you are in a slight calorie surplus to support muscle growth.

What's the difference between doing deadlifts with a barbell and doing them with a hex bar?

Hex Bar vs. Barbell Deadlifts: Safer and Natural for Better Results

So when you are using a hex bar in comparison to a barbell obviously the barbell the load is coming from the front. So you really need to keep it closer towards the body to eliminate the risk of overloading or using the lower back. Hence the reason why the setup is a lot more complex and in my opinion a lot harder to teach for an athlete or a client in terms of the hex bar, the weight is you're in the way. So you're in between either side of the weight. So in my opinion, it's much safer. The group is a lot. Natural as well. Being a neutral group instead of overhand or alternating grip with the barbell when it's in front of the body. The setup is still very similar in terms of the angle of where the hips need to be, and the, you know, pulling the slack out of the bar, and retracting this gap before you pull from the ground terms of head position. Making sure you're thinking about keeping tennis ball between chest and Chin. So, the spine is nice and straight As you pull from the floor. And again, to think about pushing the floor away with your feet and finishing in that full extension. In of the hips, at the top of the ramp. But in my opinion, I prefer for clients and for athletes more often than not to be doing hex by Dead Leaves.

The hex bar is much safer for deadlifts than a barbell because the weight is distributed evenly between both sides of the body. Additionally, the setup is simpler and more natural, with the correct hip angle, slack in the bar being taken out and chest up.

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The main difference between doing deadlifts with a barbell and doing them with a hex bar is the load placement. With a barbell, the load is in front of the body, requiring you to keep it closer to avoid straining the lower back. This setup can be more complex and challenging to teach.

On the other hand, with a hex bar, you are positioned in between the weight on either side. This makes it safer and provides a more natural grip, as it allows for a neutral grip instead of overhand or alternating grip used with a barbell in front of the body.

The setup for both exercises is similar in terms of hip positioning, pulling the slack out of the bar, and maintaining a straight spine with the head position. It's important to think about keeping a tennis ball between the chest and chin to maintain proper alignment. Focus on pushing the floor away with your feet and achieving full extension of the hips at the top of the movement.

In my opinion, for clients and athletes, I prefer using the hex bar for deadlifts more often than not.

Danny Kennedy answers your Strength questions. See all the advice Danny Kennedy has and get answers to your own Strength questions.

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