Tren baby’s full body split explained

Summary

In this video, Tren Baby shares his approach to a full-body workout split, emphasizing high-rep sets and focusing on muscle progression rather than fatigue. He details his exercise selection, including chest, shoulder, back, and leg exercises, explaining his choices for each. Tren Baby highlights his belief in improving form over time, and discusses some of the specific challenges he faces during workouts, like equipment issues and personal preferences. Despite the casual tone, he provides insights into his training philosophy, valuing progress and muscle connection over strict adherence to conventional form or routines.

Takeaways

• 😀 Tren Baby follows a simple full-body split workout routine, focusing on one exercise per muscle group per session.
• 😀 For chest, he alternates between incline and flat presses, doing one exercise per session for each.
• 😀 He incorporates a variety of shoulder exercises, including shoulder presses and lateral raises, using higher RIR to progress faster.
• 😀 Tren Baby values progressing quickly and doesn’t prioritize fatigue, using high RIR for faster strength gains.
• 😀 His back workout includes 90-degree upper back rows with scapular retraction and hamstring-focused exercises like hinge patterns and leg curls.
• 😀 He performs unilateral bicep curls and aims to keep RIR consistent across both arms, even if the reps are uneven initially.
• 😀 For triceps, he uses cross-body triceps extensions, which target the long head of the muscle.
• 😀 He utilizes lat pull-downs to hit lower lats and uses a mirror for feedback to stop at proper rep completion.
• 😀 Tren Baby is working on improving his flexibility and range of motion, particularly with his leg exercises.
• 😀 He prefers to keep his calf exercises to a minimum, not feeling they’re worth the time in his routine.
• 😀 Despite critiques about his form, he focuses on what feels best for his body and adapts exercises for optimal muscle connection and comfort.

Q & A

What is the speaker's general approach to their full-body workout split?

The speaker uses a full-body split where they do one set of each exercise per session, focusing on different variations of exercises such as incline and flat chest presses, lateral raises, and different back exercises.

Why does the speaker prefer to use high RIR (Reps In Reserve) for their exercises?

The speaker uses high RIR because they believe it allows for quicker progress. They prioritize progression over fatigue management in their workouts.

How does the speaker handle form and weight adjustments during exercises?

The speaker acknowledges that their form may not always be perfect, especially when rushed, but they focus on improving it over time. For example, they plan to keep the same weight and focus on better form in the next session if their form was off.

What is the speaker's opinion on rounding their back during exercises like the upper back row?

The speaker feels that rounding their back is fine and even beneficial for certain exercises, like the upper back row. They argue that exercises like Jefferson curls support spinal rounding, and it helps them feel better muscle connection, especially in the hamstrings.

What is the rationale behind doing two quad exercises in their routine?

The speaker does two quad exercises to target different aspects of the quads, as squats alone may not sufficiently engage the hip stabilizers. This approach ensures a more comprehensive activation of the quadriceps.

Why does the speaker sometimes use unilateral exercises even if the reps don't match?

The speaker performs unilateral exercises without worrying if the reps match between limbs, as long as the RIR is the same. They believe that any rep imbalance will be corrected over time by progressively increasing the weight and volume on both sides.

What does the speaker focus on when performing a frontal plane pull down?

The speaker focuses on working the lower lats with the frontal plane pull down. They also use a mirror for form feedback, ensuring they stop at the right point to avoid partial reps.

How does the speaker manage to get the most out of leg extensions despite issues with form?

Though the speaker had some issues with the leg extension form due to equipment malfunctions, they still consider the set effective because the quads are still targeted. They plan to fix the form in future sessions.

What is the reasoning behind the speaker’s preference for certain exercises, like machine flies and shoulder presses?

The speaker enjoys machine exercises like rear delt flies because they specifically target the rear delts without letting traps take over. They also favor shoulder presses with a neutral grip to reduce lateral delt activation and focus on the anterior delt.

Does the speaker include calf exercises in their routine, and why or why not?

The speaker does not prioritize calf exercises in their routine. They mention that they find it unnecessary, as they feel they can still achieve results without dedicating time to calves.