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How to Design Your Workout with Thomas DeLauer: (Joe Rogan Inspired)… I’m going to give you the tools that you need to create your own training split utilizing my philosophy. Time and time again, people try to piecemeal different workout programs together. Okay, they’ll go on the internet and they’ll find bits and pieces of Jim Stoppani’s approach or another person’s approach, and they try to just like hybridize them all together. What I want to do is I want to give you the basic outline and the understanding of what I do, and then you can take it and run with it. A lot of this came to life simply because of that video that Joe Rogan did with Firas Zahabi on his podcast, and I thought that it really made a lot of sense, and it reflected a lot of what I do personally, so I wanted to break this down, sort of expand upon what Joe Rogan and Firas Zahabi talked about, and give you the tools that you need.
Okay, so first off, let’s go back and break down a little bit about what Joe Rogan and Firas Zahabi talked about. Firas Zahabi talked about his training methodology, what he uses with his MMA clients, and what have you. For the most part, he talked about rating of perceived exertion. He talked about how if you reduce your intensity with your training, you have more opportunities to train said body part. To break it down simply, he said rather than training to failure, train sub-maximally. Train like five or six reps instead of 10, almost to failure but not all the way to failure. Then, hit with more frequency, basically giving you more opportunities to hit said body part or hit said focus group. Basically, by training with a little less intensity, you are able to be more consistent.
The 80% rule implies that on average, I would say that delayed onset muscle soreness kicks in above this, okay? Above 80% is where we tend to find ourselves getting sore and unable to train that group the next day. If I trained my chest at 83%, I will probably be more sore on Tuesday, the next day. If I were to train at 80% or less, I’m more than likely able to still train that body part the next day. Now, here’s the thing. That only truly applies concretely for intensity. Let me explain these variables for a second. We have to break our training down into four variables always, okay? We have volume, how much you’re training, how much overall workload you’re putting into the muscle in a given day, right? We have intensity, how hard you’re training, what your actual intensity in as far as like how heavy you’re going, frequency, how often you are hitting a body part, and duration, how long is your workout, usually more applicable to endurance or HIIT style training.
Okay, this is something that I’ve worked on for years. This is full body training with emphasis training, so basically, you’re doing a full body focus with specific emphasis on different body parts. This is going to be, again, be applied for body composition or performance, which I’ll make sense of in one second. Here’s an example. Monday. Go into the gym, and you do a full body workout following this 80% rule, meaning you’re training at six or seven reps out of 10, so not going to failure, full body, but you pick one of the above variables for one body part to put extra emphasis on.
Example, Monday, walk into the gym. I train my full body, but I decide I want to have focus on my legs today. What I will do is I will pick one variable that I want to add into my workout for my legs. Let’s just say it is intensity. What that would look like is my full body routine is normal, and then I train my legs, and I’m going to go above 80% with my intensity on Monday. I’m not blasting my legs. I’m not going in and just hitting my legs. I’m not even putting a ton of focus on my legs. I’m putting a slight emphasis. I think there’s a difference between focus and emphasis, a little bit of just an extra bit of attention to the legs, okay?
I can expand on this more, but I need some feedback from you, so if you liked this and you want me to expand on a specific component of it, I need you to put it down on the comments section so that i can review it and do another video on it. Again, this is a more advanced technique. I’m happy to do a simpler breakdown for someone that’s maybe just getting started as well. As always, make sure you keep it locked in here on my channel. I know this is a little bit of a different realm from what I’m normally talking about, but I hope you enjoyed it. I’ll see you in the next clip.