Transcript
Use with ChatGPT / Claude Auto-scroll A
The speaker answers whether a 13-year-old should use a full-body routine or a six-day split. He argues that for most people, especially beginners, three full-body sessions per week are superior.
foreign next question is from Jay bisset72 my 13 year old son wants to start working out to get bigger faster and stronger what are three times a week full body workout or a six times per week split bebetter I'm gonna just say this straight up okay for 85 okay the vast majority of people listening to this watching this or 85 of the population out there who wants to build strength build muscle give faster as aresult right just bigger faster stronger a three day a week full body routine will be superior to a six day split that's 85 percent you talk to strength coaches you talk to bodybuilding coaches and yes there's that 15where the volume gets so high that splitting it makes more sense uh but for the vast majority of people out there a three day a week full body routine is perfect it's best it's not perfect it's best it's
his best it's best for more than just uh the the most basic group of reasons like when they when they test this head to head it's like almost identical right if all things are rated equal and it's perfect
The discussion shifts to why full-body training works better in real life, especially when consistency is imperfect. The speaker explains that it helps avoid missed muscle groups, overtraining, and recovery problems.
volume's equated for everything like that it's like they're pretty damn close but the thing that you always hear us talk about on the show is like the behavioral stuff and I think one of the the reasons why Ithink full body is Superior in in all aspects for all people is because I've never met anybody I've never had a client in my life that is perfect year-round all the time and doesn't have life happening and thesethese up and downs of of consistency and the not so consistent and when you're running a full body routine and you have a bad week and you only got to the gym once or twice he'll hit the fullbody you still hit the full body so you were still staying very balanced you're still getting all those muscles stimulated you're not going to take big steps fall backwards what most what happens to people that do splits okay
me included as I ran splits for most of my life is those weeks always happen and I have a week where I miss a day and then I'm like oh well I missed a muscle group and it's alwaysthe muscle group I don't like doing anyways and so yeah they're trying to naturally avoid it yes and it's the other thing about like young kids like this too that you you present them with like a specific musclegroup to Target they're gonna overdo the hell out of it yes and then it's going to be a detriment at that point for them coming back having to do you know the next workout or the next few daysfrom then that same muscle group again and so you know you have to kind of like put that on perspective like how how consistent are they going to be with this plan in this program uh and then how
They compare training frequency and recovery, arguing that full days off lead to better adaptation for most people. The speaker adds that advanced lifters may eventually need to split workouts, but athletes should avoid body-part splits.
are they how are they going to adequately recover from this yeah and I'm gonna make this argument too let's say you took uh the same routine three full body workouts or you cut all of them in half eventhat's usually not how six uh you know day a week splits work but let's just say it is you cut them on half six days versus three all argue that you get better recovering adaptation for most people becauseof the full days of rest so I I think it's better to have a full day of training and a day off and a full day of training a day off versus half a day of training half aday of training half a day of training half a day of training because you tend to adapt and recover better now at some point if you become so Advanced you've got incredible recovery you're so consistent you're eating good
that now your full body workout is two hours long because I'm doing three exercises for body part well now it starts to make sense to split it up but for most people I'm also going to make an argumentfrom an athletic standpoint that body part splits or dog for athletes yeah you're compartmentalizing the body your body needs to work in unison you'll never do that in his body you'll never do that yeah so it's pick one
The speaker wraps up by emphasizing that most people, and especially teenagers, should train full body three times a week. He closes with practical advice on protein, calories, sleep, and consistency for getting stronger and bigger.
right like you can look like an Adonis or whatever and like that's like your thing right I want to look like a specimen or if I want to be an athlete you want to be faster you want tobe stronger and faster you got to be an athlete you got a train looking at but I'll make this argument Justin I I've obviously been trained forever my own body I always the the most consistent the routine thatI tend to follow the most is the three day a week one and it's always the best one for me now I switch out because it's a good idea to switch into different things it's always a good ideaespecially been working out for years and years and years yeah like I have but whenever I go back to three days a week I feel the most rested I have most strength in my body responds the best and
everybody I've ever trained like I said there's a vast majority just do best this is most people so regardless of if it's your 13 year old son or your 43 year old you know friend or whatever regardless butI think even more so because of that yeah yeah you know what I'm saying if uh this person were asking a question and you're a 27 year old consistent bodybuilder guy and you don't ever miss the gym andyou've been training for 10 years uh I might be like well whatever whatever you like most yeah and it's Gonna Keep You consistent then go for it it's not that big of a difference but you talk about a13 year old kid and the fact that I agree that most should do this and will get benefits from it but even more so a young a young kid getting started in his career full body for sure would
be I wish I understood this as as a young kid oh my God someone told me to do this and I thought they were lying I tell you what by the way one other thing if you're listening tothis if your son eats his body weight in protein in grams eats enough calories and follows this he's going to get he'll get stronger bigger and faster very quickly he will see significant results he just has to applythose and get good sleep if he does all those things he's got his bodies respond very well foreign