So what does your split look like now?
So the split I follow now is essentially the same one I've always followed, and it is — and I want to be clear why I'm saying Monday or Tuesday, because there needs to be flexibility in one's schedule too. This is important. So Monday or Tuesday I train my legs.
Calves, hamstrings, quads, maybe some direct like glute training, but probably not. Couple warm-ups, two to three maybe, but usually just two hard sets to failure. If I have a training partner, there may be some assisted reps. So quads would be two working sets of leg extensions. I'll leave out the warm-ups. Two to three because I need a bit more there. Lying hamstring curls to failure. Then belt squat. My favorite movement. I actually bought a belt squat machine because you don't have to load the shoulders.
I use the Pit Shark. And Rogue's got now one that's kind of more of a fan-based one. And there are a bunch of — it's a lot of fun to go on Instagram and some of the gym equipment assessment accounts, it's a whole world. Sorinex has one. There are all sorts of great ones out there. I bought the Pit Shark.
I'll reinforce the belt squat.
Love the belt squat. It takes a little bit getting used to because some people feel as if, you know, it's like jamming into their hips or something. You can put a towel there if you need to. I mean, all the Westside Barbell guys would talk about belt squat. They would load it up. You can actually march with it to build all sorts of stabilizing muscles. I mean, that's an incredible cardio workout. You just put a couple plates on each side and you just march lifting your knees and like after like a minute you're like, this is — there's no way I can continue this, a great workout. But I end up doing leg extensions, leg curls, then belt squat, and then I may throw in a couple work sets of hack squat and that's it. And that's Monday or Tuesday. The day after legs is always a rest day. Like if you train legs properly, the next day should be a rest day. You should need it. Ideally, I would do sauna and cold that day. These days I haven't had time. A day later, I pick. Systemically, you have to ask yourself, am I systemically exhausted? Did my nervous system take enough of an ass beating on that Monday or Tuesday that I need two days off after legs? And if it was very, very intense, then I'll do some sort of 20 or 30 minute cardio. Typically, it's a run, not an all-out run, not a jog, just somewhere in between. Probably in the zone, let's just call it zone 3-ish, zone 3, 4. Okay? So you're not sucking for air, but it's not a sprint workout. It's not zone two. And then I'll do a push-pull. I'll do a chest and back workout. And neck.
What do you use for neck?
I have a four-way neck machine.
Hammer Strength. Yeah. And again, the reason I'm asking this, guys, is not to plug particular manufacturers because the physics and the geometry and so on really matters. It really matters.
Especially in my experience with something that has injury potential. I have a four-way neck machine also.
I do it very, very slowly myself. Like, don't overdo it. If you've never trained neck, do not rush into like high-velocity stuff, but that's why I was asking it.
Neck is very important. I'll talk about specifically what I'll do if I don't have access to that. Some people be like, chest and back same day and rear delts. And yeah, I think of it as like a torso workout.
Because I'm not a bodybuilder. I'm interested in posture. I'm interested in strength. And I essentially do some sort of pushing movement like a low-incline press and then some sort of fly-type movement. Although sometimes I'll just do low-incline bench press for so — couple warm-ups, two or three warm-ups, two or three work sets
in the failing somewhere between five and 12 repetitions.
Mhm.
And then dips, weighted dips. Big believer in these. Like I think it's like an upper-body squat, whatever that means. Weighted dips typically with a weight vest. And it looks ridiculous, but the chains are great if you can throw those on because you can like toss one off and then keep going if you want to keep going. Whereas if you got a weight hanging between your legs, which always just feels weird to me anyway. You're like waddling around the gym, it's clanking into your ankles. I'll do some sort of dip and then I'll do some sort of row for the back. Typically like a low row or a dumbbell row, one-arm dumbbell row, and then some sort of chinning movement. Although I put the chins first because we've all got this thing of how many can I do? And I recently bought a Nautilus pullover machine based on the training with Dorian and it's from 1976 and it's one of only two that still exist and it's kind of like some guys like muscle cars. I like old-school strength training equipment.
Dorian loves his pullovers just like Arthur Jones.
And by the way, if you're rowing heavy and you're doing these things, you're getting some forearm training.
But then I'll do the neck training and I'll either use the four-way neck machine. Jeff Cavaliere from Athlean-X has a great video on how to train with a plate. You wrap it in a — train neck with a plate and a bench. So you could do that anywhere. You wrap it in a towel. You lie on your side and you're just — you have to be careful about closing the chain. So you know, you got one leg down and you got a hand down on the ground. The video describes it. Maybe we could put a link to it. One thing that's very important I learned about training neck is you need to nasal breathe the whole time. Have your tongue on the roof of your mouth and make sure that you're not sticking your chin out at any point while you're bending it to the side because then you start getting clicking in your jaw. And my spinal surgeon friends tell me that it's a great way to slip a disc in your neck. The neck aesthetically, like people don't — it's always weird when like dudes are talking about aesthetics, like but these days because of the looks-maxing thing and all that, like it seems to be like more of — but there's something actually very important to
