@alonadoni You shouldn't just do abs for an entire week. You should stick with full body training 3 days per week, then do abs as well if you want them to grow! Abs can be done AFTER your full body workouts, or on the days you're not doing full body training.

Your A and B options look kind of like a PUSH / PULL split. All of that is probably more than you need for one full body workout. Your second option is more balanced, I would just add some more volume (more sets).

I'm going to be doing a bit of a pre-release of my Full Body program on the site over the weekend. Maybe you can look at that and give that a try!

@alonadoni Oh I see what you mean. Just got a little confused when you put ab.. I thought you meant your core haha.

Both options are good, A & B workouts VS Full Body workouts. You'll still be training everything multiple times per week, so you can try both and see what feels best for you.

If you are going with A & B workouts though, I would suggest maybe making it a straight Upper / Lower split. Or a Push / Pull split (with quads on push day and hamstrings on pull day for example).

But be sure to check out my Full Body program to see what you think of that too!

@alonadoni Well the thing is I don't know what is optimal for you, because everyone is different. The best way to find out what's best for you is through trial and error. But if you're seeing good results with your full body training right now, then keep doing that.

The A & B workouts, or an Upper / Lower split, you can save in your back pocket for maybe when you hit a plateau and want to change things up.

Also keep in mind these full body workouts should be intense. You mentioned you're lazy.. if you want to see the best results possible, you have to go into the gym and push yourself. Don't just go in to mess around if you're serious about gaining muscle.

Thanks for the kind words man! It's like having an online personal trainer with my videos! 😁 

Also, the full body workout you're using as a template at the moment is slightly different to the full program I'm going to be releasing, so don't miss out!

@alonadoni You're welcome my friend! There are some not so good trainers around. At least you found a good one here! 😁 

If you're always sore, you might not be getting enough rest or enough protein. Make sure those two things are in check!

And if you're stuck in a plateau with some exercises, you can try different exercises for a while (like barbell bench press and barbell bicep curls) and / or you could give Cheat & Recover a try to break through that plateau!

@alonadoni You're definitely getting enough sleep then! You could maybe do with a little more protein in my opinion too - your profile says you weight 74kg which is around 160lbs. Try aiming for that (160g) as a minimum. It's only a small increase, but every little bit helps! 💪 

@alonadoni Lol. Happy to help!

Hey Scott hope you are doing well!! It's been a while since i have posted a question lol, but i definitely need your assistance. I have been doing heavy chest exercises with short rest periods which has been going great, but my problem is when i move onto triceps, I find it extremely difficult to do dips, and have to use assistance on them, which haven't proved to be helpful. Do you have any idea as to how i can do them again since i used to be able to breeze through them at one point.

Coming onto my second point Scott, I have been struggling on ab exercises as well. I use a bosu ball and do 5 sets of 20 reps using weight to do the crunches which i instantly feel as it's so intense. The problem is after i try to do hanging leg raises, which i actually struggle with, it's ridiculous. How would i be able to progress to not only do hanging leg raises, but a toe to bar as well? Also, can you build blocky abs without actually doing hanging abs exercises specifically?

Thank you so much for your time and assistance Scott! I will definitely try my best to post some pictures so you and the community can help out with my current physique.

@Neutralino Hey man! I think you posted this same thing in two different @forums so I am going to delete the duplicate. Also, it might be better if you open up a new @forum thread when you have questions rather than posting in old threads that aren't realted to your question.. haha.

It's a matter of your triceps adapting to being trained after you hit chest. It's normal that they're fatigued. As you do it more and more and get stronger, you should get back to being able to do dips without assistance even after training chest.

Again, it's just a matter of your abs having enough endurance and being strong enough to handle those exercises one after the other. Do you need hanging movements to build blocky abs? Not necessarilly, but they are helpful, especially for your lower abs. You've seen my blocky abs video, right? Plenty of exercises tehre that don't require hanging 🏋 ðŸ’ª