More exercises are not automatically a better plan. I explain how I simplify full-body routines around the work that matters most, then answer questions on second sets, protein distribution, chest-press depth, leg drive and training effort.
00:00 Minecraft experiment and format feedback
1:23 Why yesterday’s timestamps were confusing
1:57 Making future voiceovers match the footage
2:25 My response to TNF’s programming post
3:03 How an audience interprets programming criticism
4:23 Poor sleep and making response videos
5:31 Why programming questions need context
6:55 Beginner vs advanced programming
7:27 Physiological arguments vs practical decisions
8:25 Do beginners benefit from regional specificity?
9:47 Coordination and practicing exercises
10:46 What matters most for beginner progress
12:12 My starting exercise-count range
12:56 Specific adaptations and exercise selection
14:04 Can you sustain your exercise list?
15:02 More work for the regions you care about
16:24 Goals and sustainability over training labels
16:53 The cost of adding every niche joint action
17:46 Gradual muscle loss vs missing a week
19:28 Sample routine and the limits of templates
20:54 Roscoe and back to the discussion
21:29 A counterargument about beginner exercise choices
22:32 Leg extensions vs hip flexion example
23:38 Keeping priorities ahead of optional exercises
25:10 Why I cut 30-exercise routines to 15
25:52 Exercises with a bigger visual impact
26:52 How I add exercises to a beginner’s program
27:46 Understanding why you chose maximalism
29:22 Trial and error still matters
30:13 The motivation of having only one set
31:06 Can a long session make you hold back?
32:49 Q&A begins
33:10 Why I use a walking pad instead of walking outside
33:54 Does a rep drop make the second set less useful?
34:45 When I use multiple sets of one exercise
35:01 Kelso shrugs, leg extensions and calf raises
36:23 All daily protein in one meal vs spreading it out
37:03 My camera and magnetic filming setup
38:08 Prioritizing shoulders and glutes on full body
39:58 My general exercise-order priorities
40:31 Do you need leg drive on bench for hypertrophy?
41:27 Body-fat distribution and physique expectations
43:10 Aim for a look rather than a body-fat number
44:00 Chest-press depth and individual range of motion
44:55 Moving the handles vs lengthening the pecs
45:54 Jonathan Warren and pec mechanics
46:34 Could 35 sets slow an intermediate’s progress?
47:32 Exercise additions, performance and sustainability
48:07 More exercises vs revealing your existing muscle
49:37 More feedback on Minecraft and timestamps
50:02 Are all stimulating reps equally effective?
50:34 What is hypothetical about the final reps?
51:21 My RIR preference with single sets
51:37 Sauna, recovery and dieting
52:49 Dialing back the urge to train to failure
54:33 Desk candy and a sleep-deprived day
55:06 How poor sleep affects my hunger and focus
56:28 Prolonged dieting and low energy availability
57:26 Sustainable dieting before aggressive phases
58:17 Aqua Hero community check-in
58:29 Pushing slightly sideways on single-arm pushdowns
59:27 Outro, coaching, app and Discord
discord.gg/trackedgg
BattalionUSA.com
EKKOVISION CODE @ “FBEOD”
GYMPIN CODE @ “FBEOD”
GYMOPTIMIZER CODE @ “FBEOD”
Link in bio for coaching and my free training app tracked.gg “tracked training” in both iOS and google play store #Tracked #gym #gymtok
🎵 Background Music
“90s Lofi Hip Hop Mix in a Forest Cabin” by Echoist
Original music and copyright ©️ Echoist
Source and commercial-use license:
Used as background music under Echoist’s royalty-free commercial-use permission stated in the original video description.
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Another great video Unc ❤
I think the biggest thing is that not many beginners would enjoy that style of programming. Unless they literally found out about lifting through SBL TikTok lol.
forgetting to like and comment while walking but i always came back for it
keenan ty for gems everyday
where’s your contention with the expansion compression model? something that i loosely follow due to some of his stuff resonating
Should you be dead stopping or just stopping at 90 degree with elbow on over head tricep unilateral? To bias the medial and lateral head more? Instead of getting the full stretch and failing at the bottom rather than top
Keanan flaps is the single greatest switch I’ve ever made
Would a incline press count as a set for the mid pec the same way as squat pattern would count as a set for the rec fem?
Okay but, what if-
Keenan Cole baldie is insane bro 💀💀💀 it’s Cole baddie he just happens to be bald 😭🥀😭🥀
Q&A: Does the back extension machine where you extend downwards train the same muscle as a RDL? And would it then be better to replace it with RDL if I maxed out the machine? Thanks
Hey Keenan do you think cutting caffeine pre workout is valid in order not to have a negative impact in deep sleep?
Q&A: Mr WaldenFarms what is your 5 horror movies oat?
yoo big K hopefully this isn’t a dumb question but, ik you advise having things like squats and hinges towards the end of your session due to their cardiovascular demand but what if they’re priority muscles? Will placing isolations at the start such as leg ext/leg curl be sufficient?
might be too much nuance but figured I’d ask anyway
Mr. Keenan, my handsome goat
I’ve heard you talk about it for a bit and wanted to ask: Why do you recommend avoiding an internal focus, and what should we be focusing on during our sets?
Been loving the uploads they’ve really got me motivated to train and get the most out of my sessions. Thank you!
Question about tracked: If I add cardio on tracked does it count it in with my daily steps or does it add on top of it? I do 10% incline 3mph and I put that in the cardio part but I wear a Fitbit so it’s included with my daily steps and does the tdee calculator add the cardio?
You have me whipped bro. I watched the vid and had to go to lectures and I've come back later and reopened the vid to like and comment. NEVER say us followers don't put in that work
Hey Keen; you always mention to train abs just like every other body part but do you still recommend going heavy for 4-6 reps with 1 in reserve? What’s most optimal for ab training?
2:05 that’d be peak
42:00 nah I am the 1/100000 fat distribution whos actually lean but holds it unfortunately right?
What are your thoughts on Deadlift or its variations? Though it might not be the most efficient movement, it trains lower back, spinal erectors, and glutes pretty well. I just want to do them like at least once a week because I just love doing them. How should I program deadlift in relation to back, and leg i they are trained separately? Or even during a high frequency splits like fbeod or ul?
Q&A: Hey keenan i remember a video where you recommended, for general people, to do upper body first then go to lower body because the lower body exercises are more cardiovascular demanding. So if we extrapolate that would make sense to do isolations first and compounds later for the same reason?(assuming one has no priority at all)
mr keenan question for the qna . in a fat loss phase going back to maintenance calories, does comparing second week of maintenance weekly avg weight to the first week of maintenance valid way to know that those calories you chose are your true maintenance calories or is too soon go for another week , my english is not good if it didnt make sense i apologize
I prefer the Minecraft thing only in the car
Who tf is complaining about the Minecraft ? Are we deadass
Q&A: Would there be a significant difference between 2 sets of pullovers: 1 for lower pecs and 1 for lats OR just doing full rom pullover instead?
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Another banger, haven’t commented in ages but I’m always locked in on these. Had to comment to acknowledge that front double bicep flex in the beginning, holy goals bro.
Day 10 of boosting the algo
question for the Q&A
do hip flexion bias the rec fem? also, does It train the whole rec fem or only the proximal region?
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Goated video for my elliptical session!
i personally hate the minecraft videos. please i want to have the full screen with my keanbean 😊