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  • Posted On: 10-05-19, 8:04 am (EDT) #1

    Full Body Evolution

    October 5, 2019, 8:04 am

    Hi Guys,

    This is probably posted in the wrong section but I couldn't see an area dedicated to the full body evolution programme. 

    Basically I'm looking to start Scott's FBE programme on Monday after finishing up another full body programme I was on (Jeremy Ethier)

    My question is that I've been advised by my chiropractor to avoid doing any BB back squats and to do BB front squats instead, as this would put less stress on my spine. Also recommended not to do any standing military presses also. Don't get me wrong I am not in any pain or discomfort when I've done these in the past it was just recommended that I incorporate these changes going forward.

     

    One other question I have is should a deload week be incorporated into the FBE programme at say the end of an 8 week cycle or is this not required?

     

    Cheers,

    Kevin

  • Posted On: 10-07-19, 9:20 pm (EDT) #2

    Full Body Evolution

    October 7, 2019, 9:20 pm
    Posted by: KevinRobb

    Hi Guys,

    This is probably posted in the wrong section but I couldn't see an area dedicated to the full body evolution programme. 

    Basically I'm looking to start Scott's FBE programme on Monday after finishing up another full body programme I was on (Jeremy Ethier)

    My question is that I've been advised by my chiropractor to avoid doing any BB back squats and to do BB front squats instead, as this would put less stress on my spine. Also recommended not to do any standing military presses also. Don't get me wrong I am not in any pain or discomfort when I've done these in the past it was just recommended that I incorporate these changes going forward.

     

    One other question I have is should a deload week be incorporated into the FBE programme at say the end of an 8 week cycle or is this not required?

     

    Cheers,

    Kevin

    Hey Kevin!

     

    So quick question. Why is your chiropractor telling you to avoid these exercises if you are not injured? Is he really telling you not to do these because he thinks they are "bad"? I am only asking because if that is the only reason he is saying not to do them, he is very misinformed. Like, this actually makes my blood boil.

     

    It's like when parents tell their kids they can't lift because it will stunt their growth, but then send them out on the football field to run ito each other head first at full speed. It makes zero sense and I don't want you avoiding exercises because you were misinformed.

     

    As for DELOAD, you should make sure you delaod every 6 - 8 weeks. Did you download the workout EXCEL Calendar? It has a detailed explanation of when to deload and train during the week.

     

    - Scott

  • Posted On: 10-08-19, 2:09 am (EDT) #3

    Full Body Evolution

    October 8, 2019, 2:09 am

    Thanks for your reply.

     

    It was maybe a bit of both to be honest, there is a slight side to side curve in my spine and he must be thinking that those exercises would not help the issue.

    Yeah I downloaded the calendar also so will incorporate deload into it.

  • Posted On: 10-09-19, 5:18 am (EDT) #4

    Full Body Evolution

    October 9, 2019, 5:18 am
    Posted by: KevinRobb

    Thanks for your reply.

     

    It was maybe a bit of both to be honest, there is a slight side to side curve in my spine and he must be thinking that those exercises would not help the issue.

    Yeah I downloaded the calendar also so will incorporate deload into it.

    @kevinrobb Yeah if you have a slight curve in your spine that might be why he's made these recommendations. Have you been to see a phyiscal therapist as well to get their evaluation?

     

    Great that you have downloaded the calendar! That will keep you on track with deloads and everything!

     

    - Scott

  • Posted On: 10-12-19, 9:18 am (EDT) #5

    Full Body Evolution

    October 12, 2019, 9:18 am

    No I've not seen a physical therapist. What is the benefit of that, to get it rectified? or for exercise recommendations?

    Also what's your thoughts on incorporating a flat bench press into the FBE? when or where could I add this into the routine? Could I substitute it in instead of another movement?

     

  • Posted On: 10-14-19, 4:50 pm (EDT) #6

    Full Body Evolution

    October 14, 2019, 4:50 pm
    Posted by: KevinRobb

    No I've not seen a physical therapist. What is the benefit of that, to get it rectified? or for exercise recommendations?

    Also what's your thoughts on incorporating a flat bench press into the FBE? when or where could I add this into the routine? Could I substitute it in instead of another movement?

     

    @kevinrobb A physical therapist might be able to pinpoint what is going wrong in your kinetic chain that is causing that slight curve, unless the chiropractor has already told you what the problem is? Even so a phyiscal therapist for a second opinion (in my opinion) isn't a bad option. And if they can pinpoint the problem, they can hopefully give you treatment and exercises to rectify or improve it.

     

    You could simply do the flat press instead of the incline dumbbell press! Maybe even alternate them each week!

  • Posted On: 10-14-19, 5:42 pm (EDT) #7

    Full Body Evolution

    October 14, 2019, 5:42 pm

    hey scoot, I want to know which program can offer better strength training and muscle building for wrestling. The season is so close so i want to see whivh program can help me add a little for strenght to myself.

  • Posted On: 10-17-19, 4:30 pm (EDT) #8

    Full Body Evolution

    October 17, 2019, 4:30 pm
    Posted by: eaquino

    hey scoot, I want to know which program can offer better strength training and muscle building for wrestling. The season is so close so i want to see whivh program can help me add a little for strenght to myself.

    @eaquino PPL will help you build the strength in your compound movements so that could be a good option for you! Brian's Powerbuilding 101 is also a solid program for building strength. I would go with either of those!


    Have you tried the program selector? https://muscularstrength.com/program-selector

  • Posted On: 04-13-20, 9:24 am (EDT) #9

    Full Body Evolution

    April 13, 2020, 9:24 am

    Hi Scott!!

    About 3 months ago I began a push pull legs program and it led to amazing results.  But now I am starting to want to change up my workouts and I am leaning towards full body workout 3 times a week and on Tuesday, Thursday focus on more core and bodywheight exercises


    Monday, Tuesday,Wensday, Thursday, Friday


    Bench press 5 set 6-8 reps

    Overhead shoulder press  5 set 6-8 reps

    Squats 5 set 6-8 reps

    Biceps curls (cable) 5 set 6-8 reps

    Triceps curls( cable) 5 set 6-8 rep

    Shoulder shrugs 5 set 6-8 reps


  • Posted On: 04-13-20, 6:52 pm (EDT) #10

    Full Body Evolution

    April 13, 2020, 6:52 pm
    Posted by: IsseG

    Hi Scott!!

    About 3 months ago I began a push pull legs program and it led to amazing results.  But now I am starting to want to change up my workouts and I am leaning towards full body workout 3 times a week and on Tuesday, Thursday focus on more core and bodywheight exercises


    Monday, Tuesday,Wensday, Thursday, Friday


    Bench press 5 set 6-8 reps

    Overhead shoulder press  5 set 6-8 reps

    Squats 5 set 6-8 reps

    Biceps curls (cable) 5 set 6-8 reps

    Triceps curls( cable) 5 set 6-8 rep

    Shoulder shrugs 5 set 6-8 reps


    @isseg Your routine looks OK, but for one thing, I would suggest having a bit more back work in there. Either a vertical pull (e.g. pull-ups) or a horizontal row (e.g. barbell bent-over row). Possibly would re-arrange it so you're not doing bench press and then overhead shoulder press straight after as well.


    Also, having a couple of different routines to run through can be good just so you have a little variety when doing full body throughout the week.


    Have you checked out my Full Body Evolution program? https://muscularstrength.com/full-body-evolution

  • Posted On: 04-14-20, 12:40 pm (EDT) #11

    Full Body Evolution

    April 14, 2020, 12:40 pm

    I just wonder of it is ok to do pushups, chin and pull ups on Tuesday and Thursday on bodywheightdays?

  • Posted On: 04-15-20, 7:45 pm (EDT) #12

    Full Body Evolution

    April 15, 2020, 7:45 pm
    Posted by: IsseG

    I just wonder of it is ok to do pushups, chin and pull ups on Tuesday and Thursday on bodywheightdays?

    @isseg Yeah that would be all good! Still means you'll only have two days for back though and three days for everything else

  • Posted On: 04-23-20, 5:26 am (EDT) #13

    Full Body Evolution

    April 23, 2020, 5:26 am

    Hi again!

    Just wondering I do my full body workouts Monday, Wensday and Friday. But can i for instance do more chest on Tuesday and Thursday because chest for me is a lagging body part.

  • Posted On: 04-30-20, 1:00 pm (EDT) #14

    Full Body Evolution

    April 30, 2020, 1:00 pm
    Posted by: IsseG

    Hi again!

    Just wondering I do my full body workouts Monday, Wensday and Friday. But can i for instance do more chest on Tuesday and Thursday because chest for me is a lagging body part.

    Hey IsseG!


    You sure can!  Actually, this might be a good time for you to apply Nuclei Overload Training to your chest.  I can help you adjust your workouts if needed.  Have you seen my video on the subject?



  • Posted On: 05-05-20, 9:57 am (EDT) #15

    Full Body Evolution

    May 5, 2020, 9:57 am

    Got it, but can I do NOT on both chest and biceps or is it better if I begin with NOT biceps next month?

  • Posted On: 05-13-20, 6:29 pm (EDT) #16

    Full Body Evolution

    May 13, 2020, 6:29 pm
    Posted by: IsseG

    Got it, but can I do NOT on both chest and biceps or is it better if I begin with NOT biceps next month?

    If you were to try Nuclei Overload Training on two bodyparts, I would do an upper and a lower.  But only because I wouldn't want your sore biceps to effect your benching

  • Posted On: 05-30-20, 7:55 am (EDT) #17

    Full Body Evolution

    May 30, 2020, 7:55 am

    Now I have done benchpress 100 times  every day for 30 days. Progress has been great but I wonder how long should you rest your chest after benchpress 100 times a day for a month. 

  • Posted On: 05-30-20, 6:44 pm (EDT) #18

    Full Body Evolution

    May 30, 2020, 6:44 pm
    Posted by: IsseG

    Now I have done benchpress 100 times  every day for 30 days. Progress has been great but I wonder how long should you rest your chest after benchpress 100 times a day for a month. 

    @isseg You should rest it for about 10 - 14 days! Did you take measurements before so you can take some after your rest days to see if there is a size difference?!

  • Posted On: 06-01-20, 9:58 am (EDT) #19

    Full Body Evolution

    June 1, 2020, 9:58 am

    They became 1 inch wider. But can I still do chest exercisers in the 10 days?

  • Posted On: 06-01-20, 6:48 pm (EDT) #20

    Full Body Evolution

    June 1, 2020, 6:48 pm
    Posted by: IsseG

    They became 1 inch wider. But can I still do chest exercisers in the 10 days?

    @isseg Damn nice man! You can, but it shouldn't be much. And not every day. I would stick to more accessory movements like maybe some flys here and there, but for the most part you want to rest your chest for a good amount of time before overloading it in any way

  • Posted On: 06-05-20, 3:05 am (EDT) #21

    Full Body Evolution

    June 5, 2020, 3:05 am

    Can I train fullbody all the time or is it good for instance change to a push pull legs split to change things att the gym?

  • Posted On: 06-05-20, 7:07 pm (EDT) #22

    Full Body Evolution

    June 5, 2020, 7:07 pm
    Posted by: IsseG

    Can I train fullbody all the time or is it good for instance change to a push pull legs split to change things att the gym?

    @isseg You can change, but try to avoid changing things up often. I'd stick with one program for a good 6 - 8 weeks minimum before you look at changing. If you follow Full Body Evolution here for 12 weeks, you could then try the PPL program for 12 weeks after that!


    https://muscularstrength.com/full-body-evolution

  • Posted On: 06-06-20, 4:45 pm (EDT) #23

    Full Body Evolution

    June 6, 2020, 4:45 pm

    What do you I think I should do?

    I have don fullbody for about 8 weeks now. I am thinking that I will do full body for an additional 4 weeks rhen switch to PPL. Will my muscles shrink now that I only train them 2 times a week?

  • Posted On: 06-11-20, 1:38 pm (EDT) #24

    Full Body Evolution

    June 11, 2020, 1:38 pm
    Posted by: IsseG

    What do you I think I should do?

    I have don fullbody for about 8 weeks now. I am thinking that I will do full body for an additional 4 weeks rhen switch to PPL. Will my muscles shrink now that I only train them 2 times a week?

    Hey  man!


    So if you have been training full body for 8 weeks straight I would do this.


    1. Take a FULL 7 - 8 days off.  No lifting or maybe some cardio and abs.  I am not sure if you have been watching all my Nuclei Overload Videos, but "detraining" is the best way to try to spark muscle growth.  Then once the rest period is over you can go back to Full Body training if you want.  You don't need a totally new program (unless you want to try PPL to see if you like that better).


    Either way, both programs offer multiple growth periods throughout the week so you can't go wrong!

  • Posted On: 06-14-20, 9:15 am (EDT) #25

    Full Body Evolution

    June 14, 2020, 9:15 am

    But you said to train everything within 48 hours to maximize muscle growth so shouldn't it be every 48 hours with full body

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