Great convo! Here are my key takeaways: Training a muscle twice a week seems to provide better muscle growth compared to once a week. There is a slight advantage in frequency when the total volume is spread out over more sessions, with two times a week being the optimal minimum for most people. Instead of cramming too many sets into one workout, it's better to spread your volume over more sessions to avoid diminishing returns. For example, doing 12 sets per week over three sessions (four sets per session) is more effective than doing 12 sets in two sessions (six sets per session). For muscles you're focusing on, or if you're doing high volumes (20-30 sets per week), you can benefit from training those muscles more frequently, such as 3-4 times per week, especially if you're aiming to optimize growth. If you're training 2-3 days a week, full-body workouts are most efficient, allowing you to train each muscle group twice a week. If you're training 4-5 days a week, an upper-lower split can work, but full-body sessions can still be effective. The push-pull-legs routine works best for people who train 6+ days a week. Otherwise, you're missing out on the opportunity to train each muscle twice a week. Around 5-8 direct sets per muscle per session is considered optimal for hypertrophy. When you start doing more than this in one session, diminishing returns set in, so it's better to add more days instead of overloading a single workout. Exercises like rows or pull-ups indirectly work muscles (e.g., biceps during back training), which can help increase the frequency of training without needing extra isolation exercises. This indirect training still counts toward hypertrophy gains.
This! Ive done ppl 6 times a week and its great. But now that i can only go 3 to 4 times per week i will try an upper lower with antagonist sets (including indirect exercises like dips or pullups). I hope this will be better for me
Thank you for this. So for maximising hypertrophy, with set distribution, is that 5-8 direct sets per session with 2 sessions per muscle week? So 10-16 sets in total or should the 5-8 be spilt over the week?
That last point about indirect training negates the idea of push pull legs working best for people who can only train 6+days a week. I do push pull legs training routine as a relatively new lifter/bodybuilder and sometimes I can’t literally get two pushpullleg routines in, in a single week, with other commitments etc, that being said I’d say I’m maximising my possible gains by the actual exercises I’ve picked to perform and the set/ rep volume on each. Say on chest shoulders and triceps. I do three and sometimes four exercise variations per muscle group with 3 sets of 10-15 reps on each with adequate weight to say I’m 90% eccentric failure by the time I’m done all sets.. Chest incline, pushup and flat bench chest fly sometimes pullover for stretch etc then for shoulders say seated dumbbell press, dumbbell lateral raise, bent over rear fly for rear delts, kettle bell halos for stretch finish and stretch going into triceps. Heck by the time I’m about to hit my triceps I’ve pre exhausted them to the point I’ve encountered elbow pain when hitting the overhead extension so I’ve had to revert to kickback fortunately pain free and thus completed the push routine. I’d say I get good workout and sufficient recovery over the following next days hitting the pull and leg routine but like I said some times I can’t get in another push routine in that 7 day single week, but cmon I might miss it be like a day so I can get two push pull leg routines in over say 8-10 days no bother….. so am I really missing out on that much gains cause I don’t feel as though I am.
I'm 6'2", but i have a short torso and arms, which means I look pretty jacked up top, unfortunately I have long skinny legs, no matter how hard I train my legs they stay pencil thin. I dont knwo what to do. I look goofy AF
The perfect split actually is: Mon - biceps Tue -biceps and chest Wed - biceps Thu - chest and biceps Fri - calves Sat - forearms (at home) Don't let anyone tell you otherwise
Monday: left shoulder, right leg Tuesday: neck, calves, hips, wirsts Wednesday: left triceps, right biceps Thursday, right shoulder, left leg Friday: right triceps, left biceps Saturday: 2-way push-up pull-up
This year I started doing upper Monday, lower Wednesday and full body Friday (cardio in between days) & turning 40 it’s the best I’ve ever felt, I’m recovering better than ever, I’m looking better than ever and I’m sleeping better than ever.
Late 30's here. I started doing this split due to having a physical job and needing a rest day in between workouts. I was specifically doing one of NH's (Natural Hypertrophy) routines, Superman Aesthetics, which I will go back to once I get back into training.
Almost 40 here. I’ve used this split all year to great effect. Only difference is I do legs on Monday. I find it takes me longer to fully recover my legs than upper body for the full body day on Friday.
@@trevortttttt I generally go for a long run on a Sunday, so would be way too much work if I did them Monday - But honestly wish I started this split in my 20’s, as like most who are in their late 30’s, early 40’s I lived through the era where the fitness industry was saturated with BS, where the loudest & most prevalent advice was “No rest, everything to complete failure & make sure you f##k yourself up”.
I do ppl and train 5 days a week and just keep the ppl cycle going . Wk 1. PPLPP Wk 2. LPPLP Wk 3. PLPPL It works really well and you just do what's next in the sequence regardless of the day. Everything gets trained twice every 3 to 5 days.
I do the exact same routine. To upgrade it even more you can do a PPL1 and PPL2 phase. PPL1 = DB, PPL2 = Cables or Barbell so you get variety to keep your muscles adapting/growing
My problem with 5 and 6 days splits my rests days are constantly shifting which makes it really hard to plan life outside the gym. I am a fan of ppl rest ppl, but It’s not like my rest day can be every Thursday because then MTW rest FSS. I would have to rest monday otherwise I would be training 6 days straight from Friday to next Thursday which I would prefer to avoid. So my rest day is constantly shifting which is very awkward to plan a hectic life around.
I do ppl 3 days a week. All 3 exercises 3x/4x a week. I vary volume, load and exercises. I follow this book by chad waterbury, called huge in a hurry. I am getting jacked. Just started lifting in april, 2024 when I got to 40 years.
@@Marki48ftwit’s utter garbage. Focus on training as hard as possible with 10-20 movements. Try your get stronger and / or out yourself through more pain.
Ever since I started doing full body 2-3 times a week, versus trying to do PPL, my gains seem to have substantially improved. Honestly, all the science in the world can't beat inconsistency for us more casual lifters.
At my current age, I do 2 full-body low-weight days and 1 all-out leg day (4-5 exercises but high volume). I do a lot more endurance running now. So I really try to focus on mobility, stability, and core strength. So my entire regimen consists of lifts to work this and my leg day, specifically focusing on Bulgarian split squats, hack squats, heavy deadlifts, and hamstring curls. Probably not the "best" split but it works for me and has strengthened my runs and reduced a lot of fatigue from that activity specifically. Even on leg day, I can still run a 5k after the next couple of days without feeling all wobbly. The first mile is a literally death run it feels like but the next 2 are usually fine, as long as it's an easy pace. I'm 35 years old now, seems to be working just fine. :)
@@philmccrakin9782I do full body 3-4x per week and honestly you just get used to it. It becomes less fatiguing after a while but then again I’m quite young so there’s that. But I remember when I first tried combing my upper and lower sessions on the same day and I’d be so drained but nowdays I still have a lot of energy after my sessions
when i was a teenager i was doing starting strength regularly, got yolket now every time i go back to a variation of starting strength i get jacked. on splits not as much. go figure
@@philmccrakin9782you don’t need to do as many with full body workouts..hit some compound movements, a few isolated/concentrated…it’s not as fun, cause I do like to hit certain body parts hard(back/biceps)
I’m 54 now. Started lifting when I was a junior in High school at a whopping 85lbs. Continued my senior year and managed to graduate at 115 lbs. Biggest gains made in the Army managing to get to 167lbs, Continued lifting on and off since then staying between 160 -155lbs. Experimented with them and found a 3 day full body split worked best until my 53rd birthday where it was taking longer to recover. So now I have been experimenting with 1 day push, 1 day pull, 1 day legs, finish the week with a full body. Gives me more rest time and feeling fresh for the next workout. I lift at home using only a bench, power blocks, and old school adjustable dumbbells with spin locks. Feel great, and can positively say you don’t need fancy equipment to get that build you want. Consistency, diet, hitting your desired sets and reps per week, and mostly important resting time for recovery for us older farts.
I recently started doing PPL and a day of full body. I feel amazing. No longer tired and I have a lot of free time. 6 days ppl and even upper lower were too much for me. I was way too tired.
Yeah older people can't possibly do muscles 2x a week. It takes me 3-4 days to fully heal even with creatine. Best I can do is chest/triceps mondays in the gym and maybe pushups/pull ups on a friday at home.
I recently swapped to push, pull, legs, vinyasa yoga, hiit full body, strength full body and a rest day. Seeing lots of gains as well as some leaning out!
I’m 79 years old been lifting since I was 13 . I do push pull day off leg day off repeat cycle . This way I do push pull twice per week and legs every 5 days . I find I need more time to recovery from leg day . I do 8 sets per each body part on push pull days and 24 sets on leg day . I weigh 170 and take in 120 to 150 grams of protein per day and creatine every day .
Andrew Huberman split: Day 1: Anterior Tibialis Day 2: 8 hour hike Day 3: 8 hours in the Sauna Day 4: Rest Day 5: Torso Day 6: Chest, Shoulders, Arms, Legs, Back, Abs Day 7: Rest
@@fernandoz2023There is not an universal one, it's always personal to the subject. It depends on your ability to recover and your lacking points. You put less volume on the muscles that grow more easily, and more in those that hardly grow. If you got giant arms and mediocre shoulders that instead of making your shoulders look like cannonballs they look like the inside of a rectangle, you should lower your arms volume and grow your shoulders volume
M - lower, quad focus (includes hams) T - upper, pull focus (includes push) W - rest T - lower, ham/glute focus (includes quads) F - upper, push focus (includes pull) S/S - rest I do 8-16 sets for each focused area per week depending on where I am in my 'meso' cycle.
Thanks for sharing, inspiring. Can you please share which exercise you do for each muscle group/day, with how many sets and reps per exercise. Thank you.
It blows me away how much people’s opinions would change if we had either a 6 or 8 day week. I asked my glutes what day it was once and their response was shit
Hahahah! This is such a well thought out comment. There is no inherent reason to have a 7 day week. Days and years make sense, the rest are human inventions (and we could even ignore years if we decided to). And then, the gag brought it home. I appreciate you, Josh!
Same lol. Like every split has to fit into a perfect 7 day cycle. No matter the split I tend to only count how many days rest between working a muscle group, and then at times overall monthly volume for said muscle group/s. And even then counting monthly volume is very loose given how the days fall etc (But it isnt that important, It just helps me compare my different splits when switching from one to another)
I do full body 3x week. If you don't have time for more than 3 sessions a week, this is king split! That way I hit everything 3 x per week. But it's not easy and easily a 2 hour or more session.
The most optimal protocol =/= the most effective protocol. I gave up trying to hyper-optimize everything, because in the end I fucking hated it. I would fall short, give up, and go backwards. Instead I do what I personally enjoy, while still being scientifically “correct” (ie going for a 10 minute morning walk vs 30 minutes). Not only do I actually enjoy my personalized routine, I actually see benefits because I’m not setting myself up for failure. Just because what you’re doing is not the most 100% optimized robotic AI supraphysiological protocol, doesn’t mean you won’t see results from it. In fact, the opposite is true. I let go of this unrealistic expectation that I will do everything 100% optimized with 0 mistakes. Instead, I do what I enjoy, using scientific literature to guide it, and I’m ok with failing even for multiple weeks in a row. I don’t throw progress away just because I had some hiccups.
@@danielloewe807 because I stay consistent with 10 minutes. With work, college, gym, cooking, cleaning, social life, good sleep, blah blah blah, I don’t always have 30 minutes. And if I can’t hit my goal, sometimes I say fuck it and dont walk at all. But if I set a 10 minute goal, I’m much more likely to do it. 10 minutes is better than 0 minutes.
@@danielloewe807 I think you missed the point he was making. He was using the fact he walks 10min instead of 30 as an example of not hyper optimizing ever little part of your day, and sometimes doing what you enjoy just enough so that it’s effective
I used to have 3 days in the gym, followed by one off day, rinse and repeat. Doing 12 Sets per muscle per week, all done to failure, added lengthened partials and dropsets, everything. It BROKE me. I can’t recover, even tho i’m in a 300 calorie surplus and sleeping 7 hours per night and regular deloads. Switchted to 2 on, 1 off, 1 on, 1 off, rinse and repeat now. Listen to your body. If you have great technique and you destroy your target muscle you don’t necessarily need that much volume. As a result my test levels plummeted and my cortisol was high af. Don’t break yourself trying to adhere to what is deemed optimal. Take it as a guide but listen to your body and how it responds to your changes. In the end, muscle building (at least as a natural) is a marathon, not a sprint.
yeah i have to split things up, i aint trying to workout for 2 hours+ , screw that, im busy and it is sports season only so much time in the day. i aint no body builder, just trying to get healthy, so 2x a week standard routine, 1 day for trying different exercises for body parts(same reps and sets), just for fun.
@@drbjr8223 It helps to understand that the advice given on this channel is not always aimed at everyone, some of the things said are for intermediate and advanced lifters with a focus on body builder. In other places I've seen Dr.Mike say that beginners just looking to get/stay healthy can see results from as little as 2-4 workouts per week, 30-60 minutes each. So two 30 minute workouts can be enough, though you might naturally want to increase that over time as you get more comfortable with it. As per this video if your frequency is that low, you probably want to make sure you're doing full body workouts each time; At least one compound push, one compound pull, and one compound legs movement.
I dunno how these guys train each muscle group twice a week and actually recover unless they’re training like pussies. I do push pull legs and some weeks only train 3 days a week but I hammer the fuck out of the muscles I’m training and it’s plenty. I’ve also been training for 12 years and I’m 35 years old so without a ton of gear I’m prolly not getting much bigger anyways. If I did push pull legs twice a week I’d never recover
If push/pull/legs require you to go to the gym 6x/week, it is dead for the vast majority of people. Most people don't have the time or interest to train 6x/week.
@@tomleeyrc40 6x per week ppl works great for me. I am at 5 month mark. 2 sets 4-6 exercises 20 minutes and done. Amazing results. 6'2" 190lbs. I was able to build mine for about $1500.
@@tomleeyrc40 So you make space in your home and pay about 3k just to do PPL? Seems easier and cheaper to just pick another split then, who doesn't have you working out 6x/week.
My current split 🤗 40 year old female. M: Back + biceps + delt T: Glute + quads + triceps O: Back (lower) + shoulder (front + delt) T: Armday + hammies F: Glute + upperback + delt L: Rest S: Quads + hammies 20 years of experience 💪
I’ve been consistent on PPL for 1 year - missed 2 days in a full year. The other draw back of PPL is it sometimes under-emphasizes arms due to exercise order, but that can be solved by intelligent re-ordering of the exercises.
My back grows like a weed and I've always struggled to grow my biceps. So, I started doing my 5 - 6 sets of biceps BEFORE back on pull day... A cardinal sin, right? Nope! Back strength is nearly identical to when doing biceps last and is unperturbed afterwards, but now my biceps are getting much stronger much faster! Sometimes it's worth going against the gym dogma.
@@evanhughes9576 If you never grew your biceps from pulldowns there's no way they'd become a limiting factor by doing them before the back. Whoever told you that you can't do biceps before back is a charlatan.
@@evanhughes9576 I could never get a decent bicep pump doing biceps after back so I switched biceps and triceps in PPL and it works perfectly. Sometimes have sore biceps going into a back day, but it doesn't really hinder performance.
Does anyone have advice on growth and doing a PPL as a begginer? I wanna do this as I get sore easily and wanna grow lots of muscle, lacking in chest and kinda skinny fat now
I was skinny fat… I did ch/bi, back/Tri, legs/sh. I rotate thru them. So I don’t focus on the day of the week or even weeks. I do ch/bi, then the next time I can go I do back/Tri. Then keep it simple. Ch - bench, incline dumbbell, flys. 4 sets. So ur doing 12 sets for each group. It’s set so u can rotate like u can do ur shoulders then do legs back and forth. I went from 180-200 gaining muscle losing fat. I’m 37 so it took awhile but it works make sure u are pushing hard and adding weight especially in the beginning in ur noob gains! Match body weight to protein grams in a day and u can do creatine if u want it didn’t impact me much but it doesn’t negatively impact at all so why not I guess
My split: Monday :chest and triceps Tuesday :back and biceps Wednesday:shoulder and abs Repeat to thursday friday and saturday For the legs i just stand.
That is exactly my split on a bulk. On a cut I do train legs on a fourth day and I don't do any rest days. I don't want bigger legs but I'm always scared that I start to burn leg and ass muscles when on a deficit.
Same. AthleanX has a VERY good PPL program for free that actually combines what they are talking about by throwing in a few sets of auxilary muscles. Like 1 tricep exercise on the pull day and one bicep on the push day so that you still get the 2x per week training frequency.
I do PPL but in an 8 day rotation instead of 7 days. My week looks like this: Push Legs Pull Push Off legs Pull Off My last two days are night shifts so I mostly work focus on sleep and recovery and make sure I sleep enough on my first Push day before that workout.
I do PPL,PPL, rest on Sundays . 2 exercises per body part, I can change up exercises every other split, depending on how I feel, sets 3-4, reps vary . Target muscle groups hit twice per week so far so good 👍
These visiting professional researchers and science guys are fun episodes. I have yet to see someone I wasn't following already, but I like the setting. Dr. Mike gets to have a breather and the great setup of the question for the day, as well as the follow up questions are a well working format for the viewer.
Mon- arms delts Tues- back and chest Wed- legs Thur- arma delts Fri- back and chest and add 2 calves and 1 any lower muscle. Sat and sun recovery. Leg day is 2 exercise per muscle 3 set each 2 quads 3 sets each 2 hams 3 sets 2 glutes 3 sets 2 calves sets
I do Upper, Lower, Rest, Push, Pull, Legs, Repeat This split keeps the exact same days for training and rest. No rotation Hits every muscle twice a week. For natty lifters, I recommend this as it has yield great gains since I started. I used to be a very high volume kill the muscle in 1 session guy, now I realize frequency is the key. Never going back to Bro split
I’m thinking about giving this a try since I’ve been feeling kind of stuck with PPL lately. What do you do on an upper day? And do you do something different on a lower day vs a legs day?
@Pakitorocker I do a similar split. For me Upper is push + pull and both Leg/Lower days are the same. The only difference is I reverse the order of the major compounds: So squat/DL vs DL/Squat. On push day OHP/Bench vs Bench/OHP on Upper day.
I keep reminding myself that this is geared towards bodybuilders who want to max gains as opposed to people who want general aesthetics who don't need to optimize everything
If you don't lift heavy ass weights PPL is better. Using triceps as an example, with PPL you use chest exercises will use the triceps and than you do triceps isolated and bam you whack him out. When you start benching like your body weight and more only then you are kiiling your triceps exclusively using your chest workout and not it makes sense to train isolated triceps on another day.
Yep haha. I like the science of the channel but im not a body builder nor care for aesthetics. I train to stay ambulatory to chase my kid and to battle aging. I do ppl then take two days off then sat and sun are cardio days. Im more than happy with my results. I also work a labor heavy job 6 days a week.
I'm benching my bodyweight for 8 reps now on working sets but still always do overhead cable or pressdowns to get proper Tricep stimulus. Triceps will grow a lot by themselves from benching as a beginner but once you do bw benches you need isolation. So imo you're very wrong and the opposite is true. Regards.
@fVNzO he's not saying the triceps grow from bench press at your strength level, he's saying the bench work has more of a negative effect on your tricep work at that strength level and it's beneficial to separate the isos from the compounds to get higher quality direct work
I’m beginning to think if you just eat well, eat the right amount, do the right exercises, push yourself and stay consistent, all the other stuff is largely irrelevant.
That is true. When i was a newby at 16 years old, i did Push/Pull/Legs training 3 days per week, almost all sets to failure and made the best gains of my life. I just ate more protein and not even that much. Training was just simple at that time and not siencetific. Pushed my self hard and consistent was the key indeed. This was 19 years ago.
Lifting really is very simple. Getting into the minutiae of lifting has its place especially if you want total optimization, but if you’re lifting heavy consistently, continuing to progress, eating enough protein, and sleeping then you’re going to make gains.
Who would of thought it ,these little things make very little difference unless you are 95 % of the way there ,starting out lift heavy with main exercises and eat a lot
A better synchronous PPL workout approach nobody does is PULL + lower posterior chain one day, then PUSH + lower anterior chain next day, twice a week, or even those upper movements with its opposite lower ones (counterbalanced). So you have one day more of recovery, time off and less neural overload. Schedule should be: Mon, Tue | Thu, Fri... Wed, Sat and Sun off. In order to keep a balanced volume, start with the more challenging upper + manageable lower, or viceversa (pull + posterior chain or push + anterior chain). Also use a more compound approach for synergistic groups, as long as on pull day you already hit rear delts... push day triceps, and so on. Is also worth trying A/B variations that week.
Can you elaborate on this? This sounds more like a whole body approach than PPL. A lot of pull exercises, such as barbell rows/pendlay rows/romanian deadlifts and / or deadlifts, work the posterior chain as is. Given the anterior chain is your chest/abs/quads and hips... I think most push days work a combination of chest/abs. Can you provide an example of a conventional push exercise that works any of these other muscles? Otherwise, I'd just work them on my leg days.... Also - neural fatigue is an accumulated thing anyway. The best advice to circumvent it is to probably avoid movements with a low stimulus to fatigue ratio. Sure, I can barbell deadlift 600lbs... but why would I do that when I can do a DB RDL, work my posterior chain with a lighter load (10-15), get better time under tension, and a deeper stretch?
@@tyreeses6590 You can also combine upper body movements with opposite lower body ones.. Let's say upper PULL with lower PUSH-like (Split squats, lunges, calf raises, etc) and upper PUSH with lower PULL-like (Glute bridges, Single leg RDLs, leg curls, etc). I wouldn't say it's a full body, but rather a partial / counterbalanced total body. The PUSH, PULL nature remains, but just a lower chain specific section is alternately added to each. In addition you also have variations A (Mon, Tue) and B (Thu, Fri).
For me the best split: Monday: total body strength- doing compound lifts 1-5 reps. Help me with progressive overload in my hypertrophy days Tuesday: core , abs , sprinting : helps with all my lifts because proper form demands very strong core . Also sprinting gives a very athletic/ symmetrical physique while preparing you to not gas out while doings multiple reps Wednesday: push Thursday: pull Friday:legs Saturday- Sunday days off Some weeks i will take a rest day Wednesday or Thursday instead of Saturday.
I'm really glad the video started off with the disclaimer that if you train 6 or 7 days a week push pull legs still works cause i only take a rest day every 14-21 days so always a minimum of 6
@@Yamaazaka I've been working out for about 10 years now, and I found that when I stopped doing heavy compound exercises like bench Dl and Squat and focused more on hypertrophy training I was getting much better muscle building results. Additionally, the less rest days I took and therefore the more active days I had to keep blood pumping throughout my body I got much less muscle soreness after the first month or two training this way and obviously because i'm doing more volume overall i'm seeing great results without being miserably sore just a manageable amount of muscle soreness
Effective training exercises everyone should be doing: Mon - Earth Downs Tue - Multiple Ship Tethered Dock Crane Pull-ups Wed - Sumo Squats with Seven Sumos on back Thu - 4 Worldwide Laps (Cardio) Fri - 24 hour non-stop Hanging Leg Raises from the nearest bar Sat - Rest in hospital bed Sun - Rest forever in ground (R.I.P) Repeat in afterlife for eternity. Be a jacked ghost.
Dr Mike is thaaaa maaaan! Hypertrophy app is amazing. Thanks for the intelligent conversation as always gentleman. I always learn something you guys really have helped me leaps and bounds. Ive never been bigger and healthier and I really enjoy pushing myself in the gym. Life is just great man. Lots o love
Something that’s worked for me is a 4-day split and keep rotating, and take a day off when you feel you need it. Day 1: shoulders, tris Day 2: legs Day 3: chest, bis Day 4: back Day 5: repeat (or rest)
@@CTM_05 Respect has died in todays society. Show a picture of yourself. Maybe you are right, whit that way of saying this YOU WILL BE SMALL! (in every aspect of your life) I hope your biceps bring your happines.
I mean if you go 6 days a week it's still fine, and realistically being at the gym matters a whole lot more than how you divide your time when you are there. Don't matter what plan you're on if every day is a rest day.
If it's your favorite split and others don't motivate you as much, I'd say go for it regardless. I train 3x week, full upper and full, I should train full body 3x to maximize frequency but I hate training legs 3x so fuck them
You already hit anterior delts, triceps, and biceps on day 1 from hitting chest/back. Why not just hit all the push muscles together and pull muscles together on separate days? That’s the conclusion i came to when i first started training. I don’t doubt that you can still make progress as i’ve seen many splits get the job done, but i switched to ppl 2x a week and never looked back. There is an argument for upper/lower split 3x a week with a little less volume.
5 days between legs tho. At that point might as well train legs once a week and prioritize upper body, no? This feels like a half measure of a gym bro who deep down yearns to be free (of leg days)
@@excuseyou1526 It's like a PPL + Arms Day, but with a volume correction according to your needs to train the upper muscles 2x a week. And for those who are not beginners, a well-designed and executed leg day may be enough for fitness/health.
Currently I do (not necessarily just for hypertrophy): Day 1 - Lats, overhead press, bicep curls Day 2 - Squats, leg curls, calf raises Day 3 - Bench, upright rows, triceps Day 4 - 50 mins of cardio Repeat, and add a single rest day after 8 days. I define my "workout week" as 9 days long. 10 sets per lift every 9 days, so five sets per lift during each gym session. Each gym day is about 75 minutes long. I tend to need a deload every 4-6 workout weeks. With correct nutrition and good sleep, has been working very well for me.
Best split: Monday: Rest Tuesday: Rest Wednesday: Rest Thursday: Rest Friday: Rest Saturday: Rest Sunday: Rest because G.O.D. said so Remember that when we rest is when we actually build muscle, so work smarter, not harder.
This is good tho. Now the pencilnecks and DYELs will never grow. Being bigger has never been easier even for natties. Just ignore what the lifelong intermediates do.
Nice Video guys. How does Push, Pull, Push, Pull all on the same day sound on a 3 day a week. Day 1, Pull - Barbell Bench Press, Pull - Chest assisted Row (Barbell), Dips, Pull Ups. Day 2, Push/Pull - Deadlift, Push - Strict Military Press (Barbell), Pull - Wide Grip Lat Pull, Push - Reverse Flys (Machine). Day 3 - Legs, Squat, lying leg curl, Leg press, lying leg curl. I generally only 4 about 4 lifts (try to do 2 barbell) I find this very effective. Also started BJJ recently which I am loving.
I do a 4 day split: Push A, Pull A, Push B, Pull B. With no more than 2 consecutive training days to ensure proper recovery. Quads and calfs on push days, hamstrings on pull days.
Woah, you're the only person I've ever seen who has the exact same split as me. I haven't seen anyone else do this but I came to this split myself after disliking how exhausted I was after leg day but not push and pull. I also realized I had to split into A and B otherwise you'd either have to leave out important exercises or do too much volume on one day and it gives you variety plus enough time to recover for the same exercise. The only addition is that I also do adductor and glute stuff like hip thrust on pull days too. Are there famous people who do this split too out of curiosity?
Upper Lower is amazing, big gains for me, because is so customizable and you can specialize and if you miss a day of the gym because life... You still gonna get the volume done in the week 💪
@@DexStarr-h9f I'm not OP, but in my case I use a bunch of supersets, which happens to work just fine at my gym. Bench day for me has shoulder accessories, OHP/incline bench day has chest accessories. Bench day: a) Bench press, 3/4 sets of whatever b) Pull ups, DB ohp superset Tbar row, cable lateral raise superset c) bicep tricep superset to finish, however you want This seems to work out reasonably well for me but admittedly it's easy to end up at the gym for 1.5hr or more if I'm distracted :/
UPPER (Back focus (4 exercises) - includes chest (2 exercises), shoulder (2 exercises) and arms LOWER (includes rear delt/trap and abs) rest UPPER (Chest focus (4 exercises) - includes back (2 exercises), shoulders (2 exercises) and arms LOWER ( includes rear delt/trap and abs) UPPER (Shoulder focus (4 exercises) - includes chest (2 exercises), back (2 exercises) and arms rest 2 Working sets 6-10 reps with a back off set (10% lower than working set) for most exercises Some exercises reps 10 -15 (rear delt / lateral raise / etc)
Just after 10:30 when he said "Mentally present" for each set, that's so important. There is definitely a point after a certain number of sets where you start to distance yourself mentally from what you're doing because it just feels too punishing. That's a good time to change to another exercise to let your mind refresh. Thank you for highlighting that. Great video!
You mean they can’t handle 2x a week with the current volume you’re doing? How many sets are you doing for legs on that one day and do you go to failure on every set or at least very close?
@@sadjoker6945 do you think you’d do better with a whole body split that you could hit 3x a week so you can spread out the volume and not have to push to failure quite as much? 5 sets for legs each session with you maybe pushing the last set to failure could be better. Especially as a beginner we don’t need to push quite as hard because muscle growth comes a lot easier for us plus we’re mainly focused on perfecting form. I’ve been working out for 10months doing a whole body split. Started 4x a week but dropped down to 3 at the start of the year cause it was much more manageable for me. It typically comes down to time schedules and how busy you are in ur day to day life when trying to decide what split you wanna do.
I tried to do a PPL meso going 4x a week, and it evolved into upper lower by the end of the 1st week because I realized I wanted to hit each group 2x per week
Day 1: Upper Body A Bench Press: 3 sets of 6-8 reps (Chest) Focus on strength with lower reps, maximizing load. Bent-over Rows: 3 sets of 6-8 reps (Back) Promotes back strength and hypertrophy. Overhead Dumbbell Press: 3 sets of 8-10 reps (Shoulders) Targets deltoids and enhances shoulder stability. Pull-Ups or Lat Pulldowns: 3 sets of 6-8 reps (Back) Incorporates vertical pulling for balanced development. Skull Crushers: 3 sets of 8-10 reps (Triceps) Effective for tricep hypertrophy. Bicep Curls: 3 sets of 10-12 reps (Biceps) Higher reps for muscle endurance and growth. Day 2: Lower Body A Back Squats: 3 sets of 6-8 reps (Quads) Core lift for lower body strength. Romanian Deadlifts: 3 sets of 8-10 reps (Hamstrings) Targets hamstrings and glutes, enhancing hip hinge mechanics. Walking Lunges: 3 sets of 10-12 reps per leg (Quads, Hamstrings) Improves functional strength and balance. Leg Press: 3 sets of 8-10 reps (Quads) Allows for high volume without compromising form. Calf Raises: 3 sets of 12-15 reps (Calves) Focus on full range of motion for calf development. Day 3: Rest Day Day 4: Upper Body B Incline Dumbbell Press: 3 sets of 6-8 reps (Chest) Targets upper chest for balanced development. Seated Cable Rows: 3 sets of 8-10 reps (Back) Encourages mid-back development. Lateral Raises: 3 sets of 10-12 reps (Shoulders) Focus on hypertrophy in the deltoids. Face Pulls: 3 sets of 10-12 reps (Shoulders, Upper Back) Promotes shoulder health and stability. Tricep Overhead Extensions: 3 sets of 10-12 reps (Triceps) Targets long head of the triceps for fuller development. Hammer Curls: 3 sets of 10-12 reps (Biceps) Incorporates brachialis for arm thickness. Day 5: Lower Body B Front Squats: 3 sets of 6-8 reps (Quads) Emphasizes quad dominance and core stability. Deadlifts (Conventional): 3 sets of 6-8 reps (Hamstrings, Back) Compound lift for overall posterior chain development. Step-Ups: 3 sets of 10-12 reps per leg (Quads, Hamstrings) Improves unilateral strength and stability. Leg Curls: 3 sets of 10-12 reps (Hamstrings) Isolates hamstrings for balanced leg development. Standing Calf Raises: 3 sets of 12-15 reps (Calves) Emphasizes muscle endurance and growth. Day 6: Rest Day Day 7: Upper Body C Decline Bench Press: 3 sets of 6-8 reps (Chest) Focus on lower chest development. One-arm Dumbbell Rows: 3 sets of 8-10 reps (Back) Encourages unilateral strength. Upright Rows: 3 sets of 10-12 reps (Shoulders) Targets deltoids and traps effectively. Dumbbell Flyes: 3 sets of 10-12 reps (Chest) Isolates chest for hypertrophy. Tricep Pushdowns: 3 sets of 10-12 reps (Triceps) Effective for isolating the triceps. Concentration Curls: 3 sets of 10-12 reps (Biceps) Isolates biceps for peak development. Day 8: Lower Body C Bulgarian Split Squats: 3 sets of 8-10 reps per leg (Quads, Hamstrings) Enhances unilateral leg strength. Leg Extensions: 3 sets of 10-12 reps (Quads) Isolates quads for hypertrophy. Glute Bridges: 3 sets of 10-12 reps (Hamstrings, Glutes) Focus on hip extension strength. Seated Leg Curls: 3 sets of 10-12 reps (Hamstrings) Isolates hamstrings for balanced leg development. Calf Raises (Seated): 3 sets of 12-15 reps (Calves) Targets different calf muscle fibers. Day 9: Rest and Repeat
In my opinion people should get away from trying to press their training plans into a week. 7 day blocks is a pretty arbitrary number, there is nothing magic about it. 6, 8 or 10 days splits way nicer. A PPL split fits into 30 days neatly 10 times for example. Or just train every other day, you get 15 workouts in 30 days thats 3-4 per week. You can train a PPL 1-7 times per week. If you really need fixed days your plan just rotates days.
Yeah. Lately I’ve been doing upper-rest-lower-rest. So twice for each muscle in 8 days. Seems to work well for me. But I think the 7-day workout block works well for most people because it fits with their lives, where everything else besides workouts also tends to be scheduled in 7-day blocks.
If you don't have a job or aren't in school, sure why not. But most people operate on a 7 day week. Unless what you mean is, for example, doing PPL 4 days a week ie: Week 1: PPLP. Week 2: PLPP. Week 3: LPPL. etc.
i didint understand the last part that was about how many sets per muscle group 18:00 do u mean that if i am training chest 1 time a week and the total sets for chest are 10 ~ 16 sets...does that mean its better to train that muscle once max 8 sets and another day (after 2 or 3 days) another 8 sets? so the total amount of sets for chest (16) isnt changed but its distributed better for hypotrophy? is my explanation correct?
great episode. My 3 day split: Day 1 - chest 8 sets, back 8 sets Day 2: - legs 8 sets, shoulders 8 sets Day 3: - 4 sets for each of chest, legs, shoulders, back No arms or calves_ they're good enough
I haven't read the study but why do we assume that training frequency and volume is the same for all muscles when it's blatantly clear to anyone who trains that they respond totally differently.
@@davorzdralo8000 In this video they make arguments for training all muscles groups at least twice per week (keeping volume the same). From my experience my delts do not take as long as my hamstrings and feel like I get far superior results training my delts twice as often as my hamstrings (just an example). I currently do a PPL (non synch) but will do something akin to Push, Pull, Rest, Legs, Push, Pull, Rest, Push, Pull, Legs. The number of rests days varies depending on how I feel physically and my scheduling demands but I will always aim push, 2 pull and 1 leg day per week which feels like is as close to optimal as I can get with still having a life. But it is more like 1.75x push, 1.75x pull, 0.75x leg days per week (I don't see how the body knows what 7 days are so don't factor this in to my training). I have previously experimented with Push (+ quads and calves) and Pull (+ hamstrings) and doing both routines 2x per week and found it worked well for periods.
Nobody has ever said that... in general (Dr. Mike has said this himself) smaller muscle groups, i.e., biceps, shoulders, forearms, and calves, recover quicker and benefit from training frequencies that are higher. However, these muscle groups generally also have a lower MEV threshold (minimum amount of direct sets to stimulate growth). It's also hard to ignore that there's a pretty significant relationship between intensity and volume. While you can (likely) train forearms 3x a week with high intensity, the accumulated fatigue would downregulate your output if you trained your quads or hamstrings 3x a week. The reality is what Milo is advocating is... instead of doing 6x of biceps on your two pull days a week (total 12), you can do 4 Monday, 4 Wednesday, 4 Friday, and see improvement in hypertrophy and likely recover the same and if not better.
@@Bojo76 i don't see how that justifies your assumption at all. Each muscle will have a different volume in any program, especially if you autoregulate based on fatigue and recovery, which Mike talks about ALL THE TIME.
Wouldn’t it make Sense to do your cardio on the Wednesday and doing your a day on the Thursday and b on Friday? It would give you a day’s break inbetween
Damn you're one of the only people who has a similar split to me. I thought I was the only one who split legs into their push and pull because I disliked how disproportionately fatiguedd I felt after leg day. My only difference to your split is that I do leg curls for hamstring day (B) and I do adductor and glute thrusts on B instead.. How did you come to this split out of curiosity? Are there famous people who do the same?
@@JurgenFlop usually yess, but I’m away from town and my gym usually every Friday/weekend. So if I’m out of town, it’s easier to do a cardio anywhere I am than a full push or pull workout.
Thank you for these vids! I hope to god we get more Docs on youtube. I love having a channel to reference that promotes science based approaches. Real science. Not kinobody-esque cherry picked science but reputable peer reviewed literature.
Not a split I have used but I have seen some push a PPL+F where day 4 is a full body. That meets the criteria of frequency while still being a version of PPL.
@@dufflitplaysgames i think the “at least once” part is the weakness of it. Almost encourages it. I wouldn’t want to do it unless I knew I could near always hit the F day
I was thinking of running a variation: Chest/Back - Arms/Shoulders - Legs. The rationale is that I can superset body parts, instead having to just wait (and waste time).
Also, since arms will be involved in chest/back, they get a bit of stimulus there, but since it’s not a lot, they should be fully recovered for next day. Overall they should be getting a bit more volume than in standard PPL.
One thing i love about Dr Mike is that he's one of those highly educated people that doesn't come across a arrogant or too serious. Dr wolf does in some of the videos I've seen him in and it makes it hard to fully engage in the content.
I don't know if this is satirical, but... you work more than the target muscle for effectively every exercise you do ever. The body quite literally works synergistically. The only time this may not be the case is if you use a machine that completely removes any need for stabilizer muscles. Bro splits get ragged on because they're just not quite as efficient. I could be more productive with my time and get better gains by doing whole body or any other split variation where I'm working a muscle 2x a week to take advantage of the activation of metabolic pathways that stimulate muscle protein synthesis and thereby induce anabolism.
No it wasn’t satirical. You’ve agreed that when you aim to work one muscle, other muscles will get a bit of work. The point is, on a bro split if you do your chest on a Monday (classic) then you have also worked your shoulders, traps, triceps, core etc to some extent. Therefore when you hit them again later in the week you have in fact hit the muscle group more than once that week. Are they less efficient than full body or push pull legs? Maybe, but plenty of people have got jacked from bro splits. To dismiss them entirely is a mistake. I’ll tell you what stimulates muscle protein synthesis, picking up a lot of heavy weights over and over again. Just pick the split you like and get on with it.
Front body, back body split. Day A, chest, biceps, abs, quads, front forearms. Front delt, Day B, back, triceps, strings, calfs. Back forearms. Rear delts. Split the amount of side delt and do 0.5 of the sets on day A and 0.5 on day B
Isn't trying to fit the volume in 7 days a kind of gregorian calendar bias? Why not spread the volume on a "10-day week"? Or any other number of days week. Honest question.
Most people’s lives outside the gym is structured around a seven day week. It’s easier to build a routine around those other constraints than to pretend they don’t exist
Because people like structure. Monday=chest day etc. Dorian Yates did 2 on 1 off on a 6 day rotation. Then again he was a full time mr olympia bodybuilder. Most adults have stuff they got to do on certain days like church, bringing their children to practice, extra job, visitors, weekend trips etc
Its harder to program around social life. That's pretty much it. To optimise beyond that you should track days from when you last hit that muscle and hit the same muscle in 2 - 3 days.
I do Upper/Lower but put arms with Lower body. M- Upper Vertical focus T - Lower Pull w/Triceps W - Off Th - Upper horizontal focus F - Lower push w/biceps Weekend off.
Can you post your actual workout? I have trouble thinking about chest focused vertical exercises, except for incline bench/db press and also struggling to imagine pulling with legs.
MONDAY: Rest, because the gym is full noobs who are training chest. 😑 TUESDAY: Back/Biceps WEDNESDAY: Chest/Tris/Shoulders THURSDAY: Legs/Abs FRIDAY: Back/Biceps SATURDAY: Chest/Tris/Shoulders SUNDAY: Legs/Abs
I think people will shit on this but I do that with isolation exercises. As soon as my bi’s and tri’s and not sore, I hit them again. I don’t care what day it is. I want big arms😂
Love hearing stuff like this, I usually put a lot of beginner clients on full body 2/3 times a week and they tend to get great results (when they stick to it)
Never did. The biggest fuckers on earth hit it once a week. "They are on steroids"......okay, so wouldn't doing something "optimal" benefit them EVEN MORE?
I was going to say the same thing. It seems like 15-20 years ago the plain old Push/Pull split at 4x per week was pretty popular. At some point it then became Push/Pull/Legs that was the thing. Bro splits and Full Body have always been the primary alternatives. Straight Push/Pull lets you work some upper and some lower in each workout, which is great for folks that dread a full Leg day.
I do: 1. Chest/shoulders 2. Arms/back 3. Legs I can’t always get to the gym, can sometimes have two weeks no worries, sometimes have to miss four days. I just spam this and results have been very good.
we kinda have similar workout schedule maybe I do- chest and shoulders on Monday, arms and back on Tuesday, and legs on Wednesday The remaining days are for rest, nourishment, and studying
My split Mon - rest(work from office so no gym) Tues - rest(work from office Wed - upper body mainly shoulder focused Thurs - legs not intense+ tricep or bicep and if possible abs and mobility Friday - upper body but back focused Sat - intense legs Sunday - upper body chest focused
This was a great post. Validated some of my program and gave me more to adopt. Learned a lot. If I knew I could be such a nerd lifting I would have started long ago. Thank you!
Due to life and work I have changed to a full body workout each day for 5 days. So if I have to miss a day I don't miss a muscle group. Also found I can push each exercise more than doing a single muscle group a day. Seeing good results
Tried full body for a while. It just wasn't for me. As far as getting the volume in and frequency it's amazing, but the sessions were just too much for me. I didn't enjoy it at all. Currently doing a version of PPL 6 days a week and works great for me at the moment.
Agreed. Due to work, etc. I have to do full body which I enjoy. I would need to not work (smdh) to really be able to explore any other kind of split. Question though: how do you do 5 days of full body and still incorporate proper rest/recovery?
Thinking of trying 4 day full body. U/L is getting stale and 4 day full body seems like a good way to add more volume through out the week without spending more time in the gym.
@@HavasiPBeing a newb I have recently realised a full body workout is more suited for me, as I often found myself waiting for a particular piece of equipment but doing full body I can pretty much jump on anything that's free.👍
I was plateauing for months, and when I added one or two sets of handstand pushups, pull-ups, dips and squats moderately close but shy of failure daily, I added 5 lbs of muscle in as many months. Mind you I’m a smaller guy, and not at all new to working out.
Thank you for having me, Mike! Got several more videos on the topic on my channel 🤟
by small positive effect correlated with frequency, what percentage are we talking about? less than 5%? 5-10%?
is ppl rest ppl rest better or is pplppl rest better?
@@stabbygfishy all depends on your recovery. If you need that extra day off then take it.
Procession training!
Their is no genetic or magic position on legs they have to be trained and used consistently just like any other muscle
Day 1: right side
Day 2: left side
Best unilateral split......
Honestly, that sounds like it could be kind of fun. It'd be bizarre having only half of your body be sore though.
The forbidden split
Stolen comment
now THATS a split workout👏
the quest for perfect symmetry
monday ; head
tuesday; shoulders
wednesday; knees
thursday ; toes
😂
my daughter does this split daily
Knees and toes repeated fri and sat
@@dolpiffno, that is nap time
The ultimate split
Great convo! Here are my key takeaways:
Training a muscle twice a week seems to provide better muscle growth compared to once a week. There is a slight advantage in frequency when the total volume is spread out over more sessions, with two times a week being the optimal minimum for most people.
Instead of cramming too many sets into one workout, it's better to spread your volume over more sessions to avoid diminishing returns. For example, doing 12 sets per week over three sessions (four sets per session) is more effective than doing 12 sets in two sessions (six sets per session).
For muscles you're focusing on, or if you're doing high volumes (20-30 sets per week), you can benefit from training those muscles more frequently, such as 3-4 times per week, especially if you're aiming to optimize growth.
If you're training 2-3 days a week, full-body workouts are most efficient, allowing you to train each muscle group twice a week. If you're training 4-5 days a week, an upper-lower split can work, but full-body sessions can still be effective.
The push-pull-legs routine works best for people who train 6+ days a week. Otherwise, you're missing out on the opportunity to train each muscle twice a week.
Around 5-8 direct sets per muscle per session is considered optimal for hypertrophy. When you start doing more than this in one session, diminishing returns set in, so it's better to add more days instead of overloading a single workout.
Exercises like rows or pull-ups indirectly work muscles (e.g., biceps during back training), which can help increase the frequency of training without needing extra isolation exercises. This indirect training still counts toward hypertrophy gains.
Thank you for this 🙏🏼
Long way to say PPSL (push, pull, skip legs)
This! Ive done ppl 6 times a week and its great. But now that i can only go 3 to 4 times per week i will try an upper lower with antagonist sets (including indirect exercises like dips or pullups). I hope this will be better for me
Thank you for this. So for maximising hypertrophy, with set distribution, is that 5-8 direct sets per session with 2 sessions per muscle week? So 10-16 sets in total or should the 5-8 be spilt over the week?
That last point about indirect training negates the idea of push pull legs working best for people who can only train 6+days a week. I do push pull legs training routine as a relatively new lifter/bodybuilder and sometimes I can’t literally get two pushpullleg routines in, in a single week, with other commitments etc, that being said I’d say I’m maximising my possible gains by the actual exercises I’ve picked to perform and the set/ rep volume on each. Say on chest shoulders and triceps. I do three and sometimes four exercise variations per muscle group with 3 sets of 10-15 reps on each with adequate weight to say I’m 90% eccentric failure by the time I’m done all sets.. Chest incline, pushup and flat bench chest fly sometimes pullover for stretch etc then for shoulders say seated dumbbell press, dumbbell lateral raise, bent over rear fly for rear delts, kettle bell halos for stretch finish and stretch going into triceps. Heck by the time I’m about to hit my triceps I’ve pre exhausted them to the point I’ve encountered elbow pain when hitting the overhead extension so I’ve had to revert to kickback fortunately pain free and thus completed the push routine. I’d say I get good workout and sufficient recovery over the following next days hitting the pull and leg routine but like I said some times I can’t get in another push routine in that 7 day single week, but cmon I might miss it be like a day so I can get two push pull leg routines in over say 8-10 days no bother….. so am I really missing out on that much gains cause I don’t feel as though I am.
Real gymbros do arms, back and chest while maintaining legs by having elite leg genetics and walking
You just described me
Bro just described my EXACT workout routine 🙈
I'm 6'2", but i have a short torso and arms, which means I look pretty jacked up top, unfortunately I have long skinny legs, no matter how hard I train my legs they stay pencil thin. I dont knwo what to do. I look goofy AF
i have elite leg genetica and i train legs brö.. whhaaaatttt😂
Or in my case, awful leg genetics but always wear trousers or jeans 😂
The perfect split actually is:
Mon - biceps
Tue -biceps and chest
Wed - biceps
Thu - chest and biceps
Fri - calves
Sat - forearms (at home)
Don't let anyone tell you otherwise
Thanks Dom
“I hit da gym all chest, no legs”
- Kanye West (pre Nazi)
Gotta admit, I train my right forearm every day, often several times per day.
How many arms you got bro
@@donovan4222”pre nazi” LMFAOOOOO
Monday: left shoulder, right leg
Tuesday: neck, calves, hips, wirsts
Wednesday: left triceps, right biceps
Thursday, right shoulder, left leg
Friday: right triceps, left biceps
Saturday: 2-way push-up pull-up
man wtf😂
Good try m8 😅
😂😂😂
cringe
True muscle confusion.
The funniest comment I've seen on a video was proposing left side right side split 😂😂😂
Train every one of your fingers on arms one per 10 days
Lol
In side, out side split 😂
I concur, this made me actually laugh.
LMFAO and name it the perfect workout for muscle imbalance
I got a killer forearm workout watching this video! Thanks Dr Mike!
😂
I thought I was the only one
My wife also
@@ukaszcaujek7886 ayoooooooo
Same but only one forearm got worked. Will have to hit the other one in the next video.
This year I started doing upper Monday, lower Wednesday and full body Friday (cardio in between days) & turning 40 it’s the best I’ve ever felt, I’m recovering better than ever, I’m looking better than ever and I’m sleeping better than ever.
Late 30's here. I started doing this split due to having a physical job and needing a rest day in between workouts. I was specifically doing one of NH's (Natural Hypertrophy) routines, Superman Aesthetics, which I will go back to once I get back into training.
Love this split. Other way of doing 3X a week:
Week 1: upper / lower / upper
Week 2: lower / upper / lower
And keep rotating.
Almost 40 here. I’ve used this split all year to great effect. Only difference is I do legs on Monday. I find it takes me longer to fully recover my legs than upper body for the full body day on Friday.
all mike talks about is body building and shits on people who exercise. do what works
@@trevortttttt I generally go for a long run on a Sunday, so would be way too much work if I did them Monday - But honestly wish I started this split in my 20’s, as like most who are in their late 30’s, early 40’s I lived through the era where the fitness industry was saturated with BS, where the loudest & most prevalent advice was “No rest, everything to complete failure & make sure you f##k yourself up”.
Body part:biceps
Frequency: everyday
Location: squat rack
Right biceps: Mon Wed. Left biceps: Tue Thurs. Both biceps: Fri Sat Sun. Legs: labor day
Lol when bros be doing shrugs in the squat rack 😂
😂😂😂 me last night
Underrated comment
At the end of the day, the best split is the one that you can consistently stick to AND you enjoy.
Yep.
Pretty much. Only consistency over time pushing yourself gurantees gains. And that is easier to occur when you enjoy the split
Videos like these are poopoo
At the end of which day?
Why is why ppl won't work for most people. People aren't going to be committed to going 6 days a week
I do ppl and train 5 days a week and just keep the ppl cycle going .
Wk 1. PPLPP
Wk 2. LPPLP
Wk 3. PLPPL
It works really well and you just do what's next in the sequence regardless of the day. Everything gets trained twice every 3 to 5 days.
This is the right way. The body recognizes days in recovery. Weeks are a social construct.
when do you take rest days ?
I do the exact same routine. To upgrade it even more you can do a PPL1 and PPL2 phase. PPL1 = DB, PPL2 = Cables or Barbell so you get variety to keep your muscles adapting/growing
My problem with 5 and 6 days splits my rests days are constantly shifting which makes it really hard to plan life outside the gym. I am a fan of ppl rest ppl, but It’s not like my rest day can be every Thursday because then MTW rest FSS. I would have to rest monday otherwise I would be training 6 days straight from Friday to next Thursday which I would prefer to avoid. So my rest day is constantly shifting which is very awkward to plan a hectic life around.
I do ppl 3 days a week. All 3 exercises 3x/4x a week. I vary volume, load and exercises. I follow this book by chad waterbury, called huge in a hurry. I am getting jacked. Just started lifting in april, 2024 when I got to 40 years.
Push pull skip leg day is PEAK
The goat 😤
I legit did Push Pull for YEARS.
@@tytar1037 I'm still doing it 😮
why i feel attacked XD
What is leg day ? Sorry I don't deal with hypothetical concepts
Every month the meta changes 💀
Most of the science is crap when you dig into it.
Don't forget how these guys make their money
is a trap to no gains just keep doing the basic and get big
@@Marki48ftwit’s utter garbage. Focus on training as hard as possible with 10-20 movements. Try your get stronger and / or out yourself through more pain.
Welcome to science, it changes
I'm 53 fit woman , The RP app has changed my training 100,% loving the changes....love from Johannesburg South Africa ❤
Show pics or you cappin 🧢
@@frankiegunnz8066😂😂😂
@@frankiegunnz8066😂😂😂
Ever since I started doing full body 2-3 times a week, versus trying to do PPL, my gains seem to have substantially improved. Honestly, all the science in the world can't beat inconsistency for us more casual lifters.
How do you do a whole body workout and not die? I'm gassed after 6 exercises.
At my current age, I do 2 full-body low-weight days and 1 all-out leg day (4-5 exercises but high volume). I do a lot more endurance running now. So I really try to focus on mobility, stability, and core strength. So my entire regimen consists of lifts to work this and my leg day, specifically focusing on Bulgarian split squats, hack squats, heavy deadlifts, and hamstring curls. Probably not the "best" split but it works for me and has strengthened my runs and reduced a lot of fatigue from that activity specifically. Even on leg day, I can still run a 5k after the next couple of days without feeling all wobbly. The first mile is a literally death run it feels like but the next 2 are usually fine, as long as it's an easy pace. I'm 35 years old now, seems to be working just fine. :)
@@philmccrakin9782I do full body 3-4x per week and honestly you just get used to it. It becomes less fatiguing after a while but then again I’m quite young so there’s that. But I remember when I first tried combing my upper and lower sessions on the same day and I’d be so drained but nowdays I still have a lot of energy after my sessions
when i was a teenager i was doing starting strength regularly, got yolket now every time i go back to a variation of starting strength i get jacked. on splits not as much. go figure
@@philmccrakin9782you don’t need to do as many with full body workouts..hit some compound movements, a few isolated/concentrated…it’s not as fun, cause I do like to hit certain body parts hard(back/biceps)
I’m 54 now. Started lifting when I was a junior in High school at a whopping 85lbs. Continued my senior year and managed to graduate at 115 lbs. Biggest gains made in the Army managing to get to 167lbs, Continued lifting on and off since then staying between 160 -155lbs. Experimented with them and found a 3 day full body split worked best until my 53rd birthday where it was taking longer to recover. So now I have been experimenting with 1 day push, 1 day pull, 1 day legs, finish the week with a full body. Gives me more rest time and feeling fresh for the next workout. I lift at home using only a bench, power blocks, and old school adjustable dumbbells with spin locks. Feel great, and can positively say you don’t need fancy equipment to get that build you want. Consistency, diet, hitting your desired sets and reps per week, and mostly important resting time for recovery for us older farts.
I recently started doing PPL and a day of full body. I feel amazing. No longer tired and I have a lot of free time. 6 days ppl and even upper lower were too much for me. I was way too tired.
Yeah older people can't possibly do muscles 2x a week. It takes me 3-4 days to fully heal even with creatine. Best I can do is chest/triceps mondays in the gym and maybe pushups/pull ups on a friday at home.
I recently swapped to push, pull, legs, vinyasa yoga, hiit full body, strength full body and a rest day. Seeing lots of gains as well as some leaning out!
I’m 79 years old been lifting since I was 13 . I do push pull day off leg day off repeat cycle . This way I do push pull twice per week and legs every 5 days . I find I need more time to recovery from leg day . I do 8 sets per each body part on push pull days and 24 sets on leg day . I weigh 170 and take in 120 to 150 grams of protein per day and creatine every day .
Andrew Huberman split:
Day 1: Anterior Tibialis
Day 2: 8 hour hike
Day 3: 8 hours in the Sauna
Day 4: Rest
Day 5: Torso
Day 6: Chest, Shoulders, Arms, Legs, Back, Abs
Day 7: Rest
It's not real right?
Thought day four and seven consists of staring into the morning sun for 4 hours. I must have been doing it wrong.
Leave Dr hubberman out of this 😂😂
😂😂😂😂😂 ❤
Don't forget 2 hours of stretching before bed.
Consistency is the most important factor here. Stick with your training regimes and you’ll have success.
True. But for someone who can be consistent anyway, what is the best split program to train the whole body?
The one you enjoy and can stick to the best. I like upper lower split. 3x upper body and 2x lower body per week with two rest days
@@CalebSpears1 Does it mean 1 day for squat, and 1 day for deadlift?
@@fernandoz2023There is not an universal one, it's always personal to the subject. It depends on your ability to recover and your lacking points.
You put less volume on the muscles that grow more easily, and more in those that hardly grow.
If you got giant arms and mediocre shoulders that instead of making your shoulders look like cannonballs they look like the inside of a rectangle, you should lower your arms volume and grow your shoulders volume
@@fernandoz2023 The more time you have the more muscles you can target, PPL it's still the best.
M - lower, quad focus (includes hams)
T - upper, pull focus (includes push)
W - rest
T - lower, ham/glute focus (includes quads)
F - upper, push focus (includes pull)
S/S - rest
I do 8-16 sets for each focused area per week depending on where I am in my 'meso' cycle.
Thanks for sharing, inspiring. Can you please share which exercise you do for each muscle group/day, with how many sets and reps per exercise. Thank you.
It blows me away how much people’s opinions would change if we had either a 6 or 8 day week.
I asked my glutes what day it was once and their response was shit
😂😂😂😂😂
I admit I have not this issue, doing fullbody since forever so it's literally just schedule the best days to do all i need
LMFAO
Hahahah! This is such a well thought out comment. There is no inherent reason to have a 7 day week. Days and years make sense, the rest are human inventions (and we could even ignore years if we decided to). And then, the gag brought it home.
I appreciate you, Josh!
Same lol. Like every split has to fit into a perfect 7 day cycle. No matter the split I tend to only count how many days rest between working a muscle group, and then at times overall monthly volume for said muscle group/s.
And even then counting monthly volume is very loose given how the days fall etc
(But it isnt that important, It just helps me compare my different splits when switching from one to another)
Welp, this confirms my PPL that I realistically only hit 3 days a week is time to upgrade. Great video once again.
What will be your new workout split?
Same what are you considering i want to train muscles more frequently specifically chest
I do full body 3x week. If you don't have time for more than 3 sessions a week, this is king split! That way I hit everything 3 x per week. But it's not easy and easily a 2 hour or more session.
Same here. Think I'm just going to do full body from here on out.
@@justinsaponari if your full body session is over 2 hours you are seriously doing something wrong
The most optimal protocol =/= the most effective protocol. I gave up trying to hyper-optimize everything, because in the end I fucking hated it. I would fall short, give up, and go backwards. Instead I do what I personally enjoy, while still being scientifically “correct” (ie going for a 10 minute morning walk vs 30 minutes). Not only do I actually enjoy my personalized routine, I actually see benefits because I’m not setting myself up for failure. Just because what you’re doing is not the most 100% optimized robotic AI supraphysiological protocol, doesn’t mean you won’t see results from it. In fact, the opposite is true.
I let go of this unrealistic expectation that I will do everything 100% optimized with 0 mistakes. Instead, I do what I enjoy, using scientific literature to guide it, and I’m ok with failing even for multiple weeks in a row. I don’t throw progress away just because I had some hiccups.
Why is a 10 minute morning walk better than 30 minutes? Just curious.
@@danielloewe807 yea haha i'm wondering the same thing
@@danielloewe807 because I stay consistent with 10 minutes. With work, college, gym, cooking, cleaning, social life, good sleep, blah blah blah, I don’t always have 30 minutes. And if I can’t hit my goal, sometimes I say fuck it and dont walk at all. But if I set a 10 minute goal, I’m much more likely to do it. 10 minutes is better than 0 minutes.
@@danielloewe807 I think you missed the point he was making. He was using the fact he walks 10min instead of 30 as an example of not hyper optimizing ever little part of your day, and sometimes doing what you enjoy just enough so that it’s effective
I used to have 3 days in the gym, followed by one off day, rinse and repeat. Doing 12 Sets per muscle per week, all done to failure, added lengthened partials and dropsets, everything. It BROKE me. I can’t recover, even tho i’m in a 300 calorie surplus and sleeping 7 hours per night and regular deloads. Switchted to 2 on, 1 off, 1 on, 1 off, rinse and repeat now. Listen to your body. If you have great technique and you destroy your target muscle you don’t necessarily need that much volume. As a result my test levels plummeted and my cortisol was high af. Don’t break yourself trying to adhere to what is deemed optimal. Take it as a guide but listen to your body and how it responds to your changes. In the end, muscle building (at least as a natural) is a marathon, not a sprint.
Good advise bro!!
yeah i have to split things up, i aint trying to workout for 2 hours+ , screw that, im busy and it is sports season only so much time in the day. i aint no body builder, just trying to get healthy, so 2x a week standard routine, 1 day for trying different exercises for body parts(same reps and sets), just for fun.
@@drbjr8223 It helps to understand that the advice given on this channel is not always aimed at everyone, some of the things said are for intermediate and advanced lifters with a focus on body builder. In other places I've seen Dr.Mike say that beginners just looking to get/stay healthy can see results from as little as 2-4 workouts per week, 30-60 minutes each. So two 30 minute workouts can be enough, though you might naturally want to increase that over time as you get more comfortable with it. As per this video if your frequency is that low, you probably want to make sure you're doing full body workouts each time; At least one compound push, one compound pull, and one compound legs movement.
I dunno how these guys train each muscle group twice a week and actually recover unless they’re training like pussies. I do push pull legs and some weeks only train 3 days a week but I hammer the fuck out of the muscles I’m training and it’s plenty. I’ve also been training for 12 years and I’m 35 years old so without a ton of gear I’m prolly not getting much bigger anyways. If I did push pull legs twice a week I’d never recover
8 is the recommended minimum for the average person. It should be 9+ hours of sleep for athletes and many gymgoers
Video: Push/pull/legs split needs you to workout 6x a week
Title: push/pull/legs is DEAD
If push/pull/legs require you to go to the gym 6x/week, it is dead for the vast majority of people. Most people don't have the time or interest to train 6x/week.
@@enmorot home gym makes it simple, just need the space and about 3k for a good setup
@@tomleeyrc40 6x per week ppl works great for me. I am at 5 month mark. 2 sets 4-6 exercises 20 minutes and done. Amazing results. 6'2" 190lbs. I was able to build mine for about $1500.
you just dont understand clickbait titles, something has to die or explode to achieve clicks 😅
@@tomleeyrc40 So you make space in your home and pay about 3k just to do PPL? Seems easier and cheaper to just pick another split then, who doesn't have you working out 6x/week.
My current split 🤗 40 year old female.
M: Back + biceps + delt
T: Glute + quads + triceps
O: Back (lower) + shoulder (front + delt)
T: Armday + hammies
F: Glute + upperback + delt
L: Rest
S: Quads + hammies
20 years of experience 💪
how many sets each?
@@eestarthilfegmbh9502 According to the video (not Ms. Martina) 5-8 sets per muscle group.
O?? Odensday!? 😂
I’ve been consistent on PPL for 1 year - missed 2 days in a full year. The other draw back of PPL is it sometimes under-emphasizes arms due to exercise order, but that can be solved by intelligent re-ordering of the exercises.
My back grows like a weed and I've always struggled to grow my biceps. So, I started doing my 5 - 6 sets of biceps BEFORE back on pull day... A cardinal sin, right? Nope! Back strength is nearly identical to when doing biceps last and is unperturbed afterwards, but now my biceps are getting much stronger much faster! Sometimes it's worth going against the gym dogma.
@@evanhughes9576 If you never grew your biceps from pulldowns there's no way they'd become a limiting factor by doing them before the back. Whoever told you that you can't do biceps before back is a charlatan.
@@evanhughes9576 I could never get a decent bicep pump doing biceps after back so I switched biceps and triceps in PPL and it works perfectly. Sometimes have sore biceps going into a back day, but it doesn't really hinder performance.
Does anyone have advice on growth and doing a PPL as a begginer? I wanna do this as I get sore easily and wanna grow lots of muscle, lacking in chest and kinda skinny fat now
I was skinny fat… I did ch/bi, back/Tri, legs/sh. I rotate thru them. So I don’t focus on the day of the week or even weeks. I do ch/bi, then the next time I can go I do back/Tri.
Then keep it simple. Ch - bench, incline dumbbell, flys. 4 sets. So ur doing 12 sets for each group. It’s set so u can rotate like u can do ur shoulders then do legs back and forth. I went from 180-200 gaining muscle losing fat. I’m 37 so it took awhile but it works make sure u are pushing hard and adding weight especially in the beginning in ur noob gains! Match body weight to protein grams in a day and u can do creatine if u want it didn’t impact me much but it doesn’t negatively impact at all so why not I guess
My split:
Monday :chest and triceps
Tuesday :back and biceps
Wednesday:shoulder and abs
Repeat to thursday friday and saturday
For the legs i just stand.
I do that a lot at work
That is exactly my split on a bulk.
On a cut I do train legs on a fourth day and I don't do any rest days. I don't want bigger legs but I'm always scared that I start to burn leg and ass muscles when on a deficit.
You know what's a great leg routine? Carrying 70 extra pounds for 40 years.
AKA chicken legs split
@@Loonypapa Pretty much the best calf workout.
Nope. I'm keeping it alive. Forever.
Nooooooooooooo! 😭
Same
To be fair for me it works really really well for 4-5 times a week.
It’s fun for me. I don’t like mix and matching, It keeps me going to the gym
Same. AthleanX has a VERY good PPL program for free that actually combines what they are talking about by throwing in a few sets of auxilary muscles. Like 1 tricep exercise on the pull day and one bicep on the push day so that you still get the 2x per week training frequency.
I’m watching one handed. Thanks Dr. Mike!
I'm glad we're starting to be honest with ourselves and the fact that most of us who "say" we do PPL miss every other day 😂
I do PPL but in an 8 day rotation instead of 7 days.
My week looks like this:
Push
Legs
Pull
Push
Off
legs
Pull
Off
My last two days are night shifts so I mostly work focus on sleep and recovery and make sure I sleep enough on my first Push day before that workout.
Is that a thing that happens? I though PPL (although I do PLP) was easy to do.
Easy 5 day a week workout. Push Pull Legs rest full upper, legs rest. Repeat.
@@terpfan2279easier 5 day split, do your same 5 day workload in 4 days. Monday, Tuesday, Thursday, Friday- upper/lower upper/lower.
I do PPL,PPL, rest on Sundays . 2 exercises per body part, I can change up exercises every other split, depending on how I feel, sets 3-4, reps vary . Target muscle groups hit twice per week so far so good 👍
These visiting professional researchers and science guys are fun episodes. I have yet to see someone I wasn't following already, but I like the setting. Dr. Mike gets to have a breather and the great setup of the question for the day, as well as the follow up questions are a well working format for the viewer.
Mon- arms delts
Tues- back and chest
Wed- legs
Thur- arma delts
Fri- back and chest and add 2 calves and 1 any lower muscle.
Sat and sun recovery.
Leg day is 2 exercise per muscle 3 set each
2 quads 3 sets each
2 hams 3 sets
2 glutes 3 sets
2 calves sets
I do Upper, Lower, Rest, Push, Pull, Legs, Repeat
This split keeps the exact same days for training and rest. No rotation
Hits every muscle twice a week.
For natty lifters, I recommend this as it has yield great gains since I started. I used to be a very high volume kill the muscle in 1 session guy, now I realize frequency is the key. Never going back to Bro split
I’m thinking about giving this a try since I’ve been feeling kind of stuck with PPL lately. What do you do on an upper day? And do you do something different on a lower day vs a legs day?
Lower/legs the same?
U,L,rest,p,p,l,rest = 7 days ? or U,L,rest,p,p,l,u,l,rest,p,p,l,u,l,rest ??
I started doing this a month ago and it has done wonders for me
@Pakitorocker I do a similar split. For me Upper is push + pull and both Leg/Lower days are the same.
The only difference is I reverse the order of the major compounds: So squat/DL vs DL/Squat. On push day OHP/Bench vs Bench/OHP on Upper day.
I keep reminding myself that this is geared towards bodybuilders who want to max gains as opposed to people who want general aesthetics who don't need to optimize everything
If you don't lift heavy ass weights PPL is better. Using triceps as an example, with PPL you use chest exercises will use the triceps and than you do triceps isolated and bam you whack him out. When you start benching like your body weight and more only then you are kiiling your triceps exclusively using your chest workout and not it makes sense to train isolated triceps on another day.
Yep haha. I like the science of the channel but im not a body builder nor care for aesthetics. I train to stay ambulatory to chase my kid and to battle aging. I do ppl then take two days off then sat and sun are cardio days. Im more than happy with my results. I also work a labor heavy job 6 days a week.
I'm benching my bodyweight for 8 reps now on working sets but still always do overhead cable or pressdowns to get proper Tricep stimulus. Triceps will grow a lot by themselves from benching as a beginner but once you do bw benches you need isolation. So imo you're very wrong and the opposite is true. Regards.
@fVNzO he's not saying the triceps grow from bench press at your strength level, he's saying the bench work has more of a negative effect on your tricep work at that strength level and it's beneficial to separate the isos from the compounds to get higher quality direct work
@@fVNzO he literally said the same thing as you
It's so different watching an interview when the interviewer actually knows a lot on the topic. Super clear, leaves a lot to consider!
I’m beginning to think if you just eat well, eat the right amount, do the right exercises, push yourself and stay consistent, all the other stuff is largely irrelevant.
That is true. When i was a newby at 16 years old, i did Push/Pull/Legs training 3 days per week, almost all sets to failure and made the best gains of my life. I just ate more protein and not even that much. Training was just simple at that time and not siencetific. Pushed my self hard and consistent was the key indeed. This was 19 years ago.
Lifting really is very simple. Getting into the minutiae of lifting has its place especially if you want total optimization, but if you’re lifting heavy consistently, continuing to progress, eating enough protein, and sleeping then you’re going to make gains.
Who would of thought it ,these little things make very little difference unless you are 95 % of the way there ,starting out lift heavy with main exercises and eat a lot
100%, to heck with all the other noise and constant flip flopping.
eat good and lift heavy thing 🗿
A better synchronous PPL workout approach nobody does is PULL + lower posterior chain one day, then PUSH + lower anterior chain next day, twice a week, or even those upper movements with its opposite lower ones (counterbalanced). So you have one day more of recovery, time off and less neural overload. Schedule should be: Mon, Tue | Thu, Fri... Wed, Sat and Sun off. In order to keep a balanced volume, start with the more challenging upper + manageable lower, or viceversa (pull + posterior chain or push + anterior chain). Also use a more compound approach for synergistic groups, as long as on pull day you already hit rear delts... push day triceps, and so on. Is also worth trying A/B variations that week.
Can you elaborate on this? This sounds more like a whole body approach than PPL. A lot of pull exercises, such as barbell rows/pendlay rows/romanian deadlifts and / or deadlifts, work the posterior chain as is.
Given the anterior chain is your chest/abs/quads and hips... I think most push days work a combination of chest/abs. Can you provide an example of a conventional push exercise that works any of these other muscles?
Otherwise, I'd just work them on my leg days.... Also - neural fatigue is an accumulated thing anyway. The best advice to circumvent it is to probably avoid movements with a low stimulus to fatigue ratio.
Sure, I can barbell deadlift 600lbs... but why would I do that when I can do a DB RDL, work my posterior chain with a lighter load (10-15), get better time under tension, and a deeper stretch?
This is what I do, back and booty ftw
@@tyreeses6590 You can also combine upper body movements with opposite lower body ones.. Let's say upper PULL with lower PUSH-like (Split squats, lunges, calf raises, etc) and upper PUSH with lower PULL-like (Glute bridges, Single leg RDLs, leg curls, etc). I wouldn't say it's a full body, but rather a partial / counterbalanced total body. The PUSH, PULL nature remains, but just a lower chain specific section is alternately added to each. In addition you also have variations A (Mon, Tue) and B (Thu, Fri).
i do this exact thing lol
i'm designed to be small sadly but it made things much less bad than they would otherwise be I think lmfao
After a while with full body (freq 3), although with good results, I came up with a quite similar approach and it's working remarkably well for me.
For me the best split:
Monday: total body strength- doing compound lifts 1-5 reps. Help me with progressive overload in my hypertrophy days
Tuesday: core , abs , sprinting : helps with all my lifts because proper form demands very strong core . Also sprinting gives a very athletic/ symmetrical physique while preparing you to not gas out while doings multiple reps
Wednesday: push
Thursday: pull
Friday:legs
Saturday- Sunday days off
Some weeks i will take a rest day Wednesday or Thursday instead of Saturday.
I'm really glad the video started off with the disclaimer that if you train 6 or 7 days a week push pull legs still works cause i only take a rest day every 14-21 days so always a minimum of 6
And you’re making PO every workout?
Do you do anything to negate muscle soreness? I literally can't recover fast enough for that
Are u making ANY gains?! OR are u on shitload of roids?!
@@Yamaazaka I've been working out for about 10 years now, and I found that when I stopped doing heavy compound exercises like bench Dl and Squat and focused more on hypertrophy training I was getting much better muscle building results. Additionally, the less rest days I took and therefore the more active days I had to keep blood pumping throughout my body I got much less muscle soreness after the first month or two training this way and obviously because i'm doing more volume overall i'm seeing great results without being miserably sore just a manageable amount of muscle soreness
Effective training exercises everyone should be doing:
Mon - Earth Downs
Tue - Multiple Ship Tethered Dock Crane Pull-ups
Wed - Sumo Squats with Seven Sumos on back
Thu - 4 Worldwide Laps (Cardio)
Fri - 24 hour non-stop Hanging Leg Raises from the nearest bar
Sat - Rest in hospital bed
Sun - Rest forever in ground (R.I.P)
Repeat in afterlife for eternity. Be a jacked ghost.
You forgot the Turkish get ups.
@@DGRRvideos thats how you get out of hell after Sunday
Mon: Chest 4 exercises 4 sets 8-12 reps
Bench/ incline/ upper flys/ lower flys
Tues: Back 4 exercises 4 sets 8-12 reps
Heaves/ bent over rows/ seated rows/ face pulls
Wed: Legs 4 exercises 4 sets 8-12 reps
Squats or front squats/ deads/ split squats/ leg ext/curl superset
Thurs: Cardio / various. Hike or tennis sport etc.
Fri: Arms & Shoulders.
Biceps 2 exercises 4 sets
Tris 2 exercises 4 sets
Overhead press 4 sets
Side raises 4 sets
Sat: HIRT / functional session various for time.
Hypertrophy 💪
Dr Mike is thaaaa maaaan! Hypertrophy app is amazing. Thanks for the intelligent conversation as always gentleman. I always learn something you guys really have helped me leaps and bounds. Ive never been bigger and healthier and I really enjoy pushing myself in the gym. Life is just great man. Lots o love
Glad you are loving it! Keep on grinding 💪🏻
i only do left/right
split squats, suitcase deadlift, one arm pulldowns, dumbbell bench, ohp, rows
everything can be done one side at a time
That's something I am leaning towards.
@@asprinklingofclouds underrated comment
@@asprinklingofclouds underrated comment
@@powerbelly745 say it one more time
Yes 😂 think I will give it a blast
Something that’s worked for me is a 4-day split and keep rotating, and take a day off when you feel you need it.
Day 1: shoulders, tris
Day 2: legs
Day 3: chest, bis
Day 4: back
Day 5: repeat (or rest)
will fry you in the long run, no?
I do 4 times a week reight now, and I feel as if that's the sweet spot for a natural
this comment under a video explictly saying that more than 1 time a week for each body part is better is some great irony
Monday: chest
Tuesday: back
Wednesday: rest
Thursday:Legs
Friday:Arms or Shoulders (alternative weekly)
Gonna Stay small 😂
@@CTM_05 why
Why don’t you make arms AND shoulders, i don’t even know how would you train only shoulders to be honest lol
@@Mark-by5jx You should be aiming for training each muscle group twice a week. This split only does them once a week.
@@CTM_05 Respect has died in todays society. Show a picture of yourself. Maybe you are right, whit that way of saying this YOU WILL BE SMALL! (in every aspect of your life) I hope your biceps bring your happines.
Me: Spends 3 hours making a push, pull, leg routine literally today
Also me: *looks at title*
FML
Just do what works for you
pplppl 6 days a week is still valid , stick to it
Title is click bait.
Stop getting baited.
I mean if you go 6 days a week it's still fine, and realistically being at the gym matters a whole lot more than how you divide your time when you are there. Don't matter what plan you're on if every day is a rest day.
If it's your favorite split and others don't motivate you as much, I'd say go for it regardless. I train 3x week, full upper and full, I should train full body 3x to maximize frequency but I hate training legs 3x so fuck them
Perf 5 days a week split for me:
Mon - Upper
Tue - Lower
Wed - rest (or core if I can be bothered)
Thu - Pull
Fri - Push
Sat - Legs
Sun - rest
Day 1 chest/back/rear delts
Day 2: front delts/side delts/biceps/triceps
Day 3: legs/calves/abs
Neck and cardio whenever you're feeling it
perfect
My split. I just do Chest and Back
And shoulders and arms then legs. Once a week each for theee days a week.
I think your legs will be under developed this way. Unless leg day you go twice as hard as thr other days.
You already hit anterior delts, triceps, and biceps on day 1 from hitting chest/back.
Why not just hit all the push muscles together and pull muscles together on separate days?
That’s the conclusion i came to when i first started training. I don’t doubt that you can still make progress as i’ve seen many splits get the job done, but i switched to ppl 2x a week and never looked back.
There is an argument for upper/lower split 3x a week with a little less volume.
@@PapiAndrey this split is mainly for people wanting to focus on shoulders and arms growth. PPL is good, but your arms with lack from it
A- Upper
B- Lower
Rest
C- Push
D- Pull
Rest
Rest
4-8 sets a day per muscle, 8-16 total sets a week works great!
5 days between legs tho. At that point might as well train legs once a week and prioritize upper body, no? This feels like a half measure of a gym bro who deep down yearns to be free (of leg days)
@@excuseyou1526 It's like a PPL + Arms Day, but with a volume correction according to your needs to train the upper muscles 2x a week.
And for those who are not beginners, a well-designed and executed leg day may be enough for fitness/health.
That's my split! @excuseyou1526 you can add another lower day after D if necessary
To get more leg work in, you can probably do quads and calves on push day, and some posterior chain work on pull day
What a great discussion here. This is gold
I saw a peptide that boosts melanin. That could work to get tan.
Melanotan II, to be precise. Boosts melanin and suppresses appetite
People taking roids to become black😂😂😂😂😂😂😂😂😂💯💪🏽🙏🏽☀️ RASTAFARI 🙏🏽👆🏽🧬
@@justinjennings668 Staple of Big Lenny's life, makes you crazy horny as well
TAN TEN TEN
@@justinjennings668 works great, also will give you melanoma within a year
Currently I do (not necessarily just for hypertrophy):
Day 1 - Lats, overhead press, bicep curls
Day 2 - Squats, leg curls, calf raises
Day 3 - Bench, upright rows, triceps
Day 4 - 50 mins of cardio
Repeat, and add a single rest day after 8 days. I define my "workout week" as 9 days long.
10 sets per lift every 9 days, so five sets per lift during each gym session. Each gym day is about 75 minutes long.
I tend to need a deload every 4-6 workout weeks. With correct nutrition and good sleep, has been working very well for me.
Man how do you do cardio two days after doing legs. I can't even get the soreness out til the 3rd or 4th day
lol wtf is this routine, your days are body parts mixed with specific exercises. pointless
Best split:
Monday: Rest
Tuesday: Rest
Wednesday: Rest
Thursday: Rest
Friday: Rest
Saturday: Rest
Sunday: Rest because G.O.D. said so
Remember that when we rest is when we actually build muscle, so work smarter, not harder.
Everything is dead, this one single dude is reinventing the fitness wheel lmao
yup
This is good tho. Now the pencilnecks and DYELs will never grow.
Being bigger has never been easier even for natties. Just ignore what the lifelong intermediates do.
He knows more than society does
@@Psilocin-Cityyou say peacock and nobody bats an eye, you say “PPL isn’t optimal” and SOCIETY, SOCIETY TELLS ME I’M GAY!!!
I think milo is a bit of a clown in that he overstates the effects of dialing in stuff like this. And mike/RP just like new evidence based content
Monday: neck
Tuesday: toes
Wednesday: fingers
Thursday: kneecaps
Friday: earlobes
Saturday: nipples
Sunday: rest
Neck muscles are actually a valid group of muscles to workout.
Nipple day makes me hard
Nipple day goes crazy. Cable nip flys… thank me later. You have to get piercings first though
@@CalebSpears1 haaha cable nip flys
Nice Video guys. How does Push, Pull, Push, Pull all on the same day sound on a 3 day a week. Day 1, Pull - Barbell Bench Press, Pull - Chest assisted Row (Barbell), Dips, Pull Ups. Day 2, Push/Pull - Deadlift, Push - Strict Military Press (Barbell), Pull - Wide Grip Lat Pull, Push - Reverse Flys (Machine). Day 3 - Legs, Squat, lying leg curl, Leg press, lying leg curl. I generally only 4 about 4 lifts (try to do 2 barbell) I find this very effective. Also started BJJ recently which I am loving.
I do a 4 day split: Push A, Pull A, Push B, Pull B. With no more than 2 consecutive training days to ensure proper recovery.
Quads and calfs on push days, hamstrings on pull days.
Woah, you're the only person I've ever seen who has the exact same split as me.
I haven't seen anyone else do this but I came to this split myself after disliking how exhausted I was after leg day but not push and pull.
I also realized I had to split into A and B otherwise you'd either have to leave out important exercises or do too much volume on one day and it gives you variety plus enough time to recover for the same exercise.
The only addition is that I also do adductor and glute stuff like hip thrust on pull days too.
Are there famous people who do this split too out of curiosity?
Upper Lower is amazing, big gains for me, because is so customizable and you can specialize and if you miss a day of the gym because life... You still gonna get the volume done in the week 💪
Yep. Upper 1 Lower 1
Upper 2 Lower 2. Rest 2/3 days , repeat.
How do you fit chest, back and arms in one day? Would appreciate an example. Or do you kinda spend 3 hours in the gym that day?
@@DexStarr-h9f I'm not OP, but in my case I use a bunch of supersets, which happens to work just fine at my gym. Bench day for me has shoulder accessories, OHP/incline bench day has chest accessories.
Bench day:
a) Bench press, 3/4 sets of whatever
b) Pull ups, DB ohp superset
Tbar row, cable lateral raise superset
c) bicep tricep superset to finish, however you want
This seems to work out reasonably well for me but admittedly it's easy to end up at the gym for 1.5hr or more if I'm distracted :/
Press 1
Pull 1
Press 2
Pull 2
Arms 1 (Bi/Tri Superset)
Arms 2 (Bi/Tri Superset)
Flies and or Laterals.
1.5 hours. Build up your work capacity and it’s totally doable.
@@raycorrigan3297I think you'd be better off doing: Upper/Lower/Rest.
UPPER (Back focus (4 exercises) - includes chest (2 exercises), shoulder (2 exercises) and arms
LOWER (includes rear delt/trap and abs)
rest
UPPER (Chest focus (4 exercises) - includes back (2 exercises), shoulders (2 exercises) and arms
LOWER ( includes rear delt/trap and abs)
UPPER (Shoulder focus (4 exercises) - includes chest (2 exercises), back (2 exercises) and arms
rest
2 Working sets 6-10 reps with a back off set (10% lower than working set) for most exercises
Some exercises reps 10 -15 (rear delt / lateral raise / etc)
Just after 10:30 when he said "Mentally present" for each set, that's so important. There is definitely a point after a certain number of sets where you start to distance yourself mentally from what you're doing because it just feels too punishing. That's a good time to change to another exercise to let your mind refresh. Thank you for highlighting that.
Great video!
The push pull legs situation is crazy
PPL is killing your gains!
Clickbait title, ppl is still great if you do it twice a week
@@sxzeshan2351 I know I'm just making fun of it
@@imme2763i wonder when they make a video on how gains are killing your gains
This is the greatest split of All Time
I do push pull legs push pull. Eventually I'll add another leg day but as of now my legs can't handle 2 Xs a week.
Same
You mean they can’t handle 2x a week with the current volume you’re doing? How many sets are you doing for legs on that one day and do you go to failure on every set or at least very close?
@@loisthehedgehog7658 15 sets. Every set till failure or close to failure. 4 months into the gym.
@@sadjoker6945 do you think you’d do better with a whole body split that you could hit 3x a week so you can spread out the volume and not have to push to failure quite as much? 5 sets for legs each session with you maybe pushing the last set to failure could be better. Especially as a beginner we don’t need to push quite as hard because muscle growth comes a lot easier for us plus we’re mainly focused on perfecting form. I’ve been working out for 10months doing a whole body split. Started 4x a week but dropped down to 3 at the start of the year cause it was much more manageable for me. It typically comes down to time schedules and how busy you are in ur day to day life when trying to decide what split you wanna do.
How long are you doing that kind of split?
My split:
Day 1: chest/back/bis
Day 2: shoulders/legs/ tris
Day 3: chest/back/bis
Day 4: shoulders/legs/tris
I tried to do a PPL meso going 4x a week, and it evolved into upper lower by the end of the 1st week because I realized I wanted to hit each group 2x per week
So..just do it over 8 days period...
or.. you know... you could skip legs 👀
@@GMhodirthat would be a horrible idea
Upper lower is garbage
@@GMhodir 👀
Day 1: Upper Body A
Bench Press: 3 sets of 6-8 reps (Chest)
Focus on strength with lower reps, maximizing load.
Bent-over Rows: 3 sets of 6-8 reps (Back)
Promotes back strength and hypertrophy.
Overhead Dumbbell Press: 3 sets of 8-10 reps (Shoulders)
Targets deltoids and enhances shoulder stability.
Pull-Ups or Lat Pulldowns: 3 sets of 6-8 reps (Back)
Incorporates vertical pulling for balanced development.
Skull Crushers: 3 sets of 8-10 reps (Triceps)
Effective for tricep hypertrophy.
Bicep Curls: 3 sets of 10-12 reps (Biceps)
Higher reps for muscle endurance and growth.
Day 2: Lower Body A
Back Squats: 3 sets of 6-8 reps (Quads)
Core lift for lower body strength.
Romanian Deadlifts: 3 sets of 8-10 reps (Hamstrings)
Targets hamstrings and glutes, enhancing hip hinge mechanics.
Walking Lunges: 3 sets of 10-12 reps per leg (Quads, Hamstrings)
Improves functional strength and balance.
Leg Press: 3 sets of 8-10 reps (Quads)
Allows for high volume without compromising form.
Calf Raises: 3 sets of 12-15 reps (Calves)
Focus on full range of motion for calf development.
Day 3: Rest Day
Day 4: Upper Body B
Incline Dumbbell Press: 3 sets of 6-8 reps (Chest)
Targets upper chest for balanced development.
Seated Cable Rows: 3 sets of 8-10 reps (Back)
Encourages mid-back development.
Lateral Raises: 3 sets of 10-12 reps (Shoulders)
Focus on hypertrophy in the deltoids.
Face Pulls: 3 sets of 10-12 reps (Shoulders, Upper Back)
Promotes shoulder health and stability.
Tricep Overhead Extensions: 3 sets of 10-12 reps (Triceps)
Targets long head of the triceps for fuller development.
Hammer Curls: 3 sets of 10-12 reps (Biceps)
Incorporates brachialis for arm thickness.
Day 5: Lower Body B
Front Squats: 3 sets of 6-8 reps (Quads)
Emphasizes quad dominance and core stability.
Deadlifts (Conventional): 3 sets of 6-8 reps (Hamstrings, Back)
Compound lift for overall posterior chain development.
Step-Ups: 3 sets of 10-12 reps per leg (Quads, Hamstrings)
Improves unilateral strength and stability.
Leg Curls: 3 sets of 10-12 reps (Hamstrings)
Isolates hamstrings for balanced leg development.
Standing Calf Raises: 3 sets of 12-15 reps (Calves)
Emphasizes muscle endurance and growth.
Day 6: Rest Day
Day 7: Upper Body C
Decline Bench Press: 3 sets of 6-8 reps (Chest)
Focus on lower chest development.
One-arm Dumbbell Rows: 3 sets of 8-10 reps (Back)
Encourages unilateral strength.
Upright Rows: 3 sets of 10-12 reps (Shoulders)
Targets deltoids and traps effectively.
Dumbbell Flyes: 3 sets of 10-12 reps (Chest)
Isolates chest for hypertrophy.
Tricep Pushdowns: 3 sets of 10-12 reps (Triceps)
Effective for isolating the triceps.
Concentration Curls: 3 sets of 10-12 reps (Biceps)
Isolates biceps for peak development.
Day 8: Lower Body C
Bulgarian Split Squats: 3 sets of 8-10 reps per leg (Quads, Hamstrings)
Enhances unilateral leg strength.
Leg Extensions: 3 sets of 10-12 reps (Quads)
Isolates quads for hypertrophy.
Glute Bridges: 3 sets of 10-12 reps (Hamstrings, Glutes)
Focus on hip extension strength.
Seated Leg Curls: 3 sets of 10-12 reps (Hamstrings)
Isolates hamstrings for balanced leg development.
Calf Raises (Seated): 3 sets of 12-15 reps (Calves)
Targets different calf muscle fibers.
Day 9: Rest and Repeat
Mon-Push
Tuesday-Cardio/Abs
Wed-Pull
Thurs-rest
Fri-Push
Sat-Legs(heavy)
Sun-rest
In my opinion people should get away from trying to press their training plans into a week.
7 day blocks is a pretty arbitrary number, there is nothing magic about it.
6, 8 or 10 days splits way nicer.
A PPL split fits into 30 days neatly 10 times for example. Or just train every other day, you get 15 workouts in 30 days thats 3-4 per week.
You can train a PPL 1-7 times per week. If you really need fixed days your plan just rotates days.
Yeah. Lately I’ve been doing upper-rest-lower-rest. So twice for each muscle in 8 days. Seems to work well for me. But I think the 7-day workout block works well for most people because it fits with their lives, where everything else besides workouts also tends to be scheduled in 7-day blocks.
If you don't have a job or aren't in school, sure why not. But most people operate on a 7 day week.
Unless what you mean is, for example, doing PPL 4 days a week ie:
Week 1: PPLP.
Week 2: PLPP.
Week 3: LPPL.
etc.
Agree 100%.
i didint understand the last part that was about how many sets per muscle group 18:00 do u mean that if i am training chest 1 time a week and the total sets for chest are 10 ~ 16 sets...does that mean its better to train that muscle once max 8 sets and another day (after 2 or 3 days) another 8 sets? so the total amount of sets for chest (16) isnt changed but its distributed better for hypotrophy? is my explanation correct?
Yes spot on, though he mentioned it in ‘fractional sets’ so half sets of 10 one day, up to 20-30 fractional sets in 3 days
@@귤귤-t5l oh okayy got itt! thanks!
great episode.
My 3 day split:
Day 1 - chest 8 sets, back 8 sets
Day 2: - legs 8 sets, shoulders 8 sets
Day 3: - 4 sets for each of chest, legs, shoulders, back
No arms or calves_ they're good enough
I haven't read the study but why do we assume that training frequency and volume is the same for all muscles when it's blatantly clear to anyone who trains that they respond totally differently.
Why do you think anyone assumes that?
@@davorzdralo8000because they constantly talk about "a muscle" and not about "bigger muscle" and "smaller muscle"
@@davorzdralo8000 In this video they make arguments for training all muscles groups at least twice per week (keeping volume the same). From my experience my delts do not take as long as my hamstrings and feel like I get far superior results training my delts twice as often as my hamstrings (just an example). I currently do a PPL (non synch) but will do something akin to Push, Pull, Rest, Legs, Push, Pull, Rest, Push, Pull, Legs. The number of rests days varies depending on how I feel physically and my scheduling demands but I will always aim push, 2 pull and 1 leg day per week which feels like is as close to optimal as I can get with still having a life. But it is more like 1.75x push, 1.75x pull, 0.75x leg days per week (I don't see how the body knows what 7 days are so don't factor this in to my training).
I have previously experimented with Push (+ quads and calves) and Pull (+ hamstrings) and doing both routines 2x per week and found it worked well for periods.
Nobody has ever said that... in general (Dr. Mike has said this himself) smaller muscle groups, i.e., biceps, shoulders, forearms, and calves, recover quicker and benefit from training frequencies that are higher.
However, these muscle groups generally also have a lower MEV threshold (minimum amount of direct sets to stimulate growth).
It's also hard to ignore that there's a pretty significant relationship between intensity and volume. While you can (likely) train forearms 3x a week with high intensity, the accumulated fatigue would downregulate your output if you trained your quads or hamstrings 3x a week.
The reality is what Milo is advocating is... instead of doing 6x of biceps on your two pull days a week (total 12), you can do 4 Monday, 4 Wednesday, 4 Friday, and see improvement in hypertrophy and likely recover the same and if not better.
@@Bojo76 i don't see how that justifies your assumption at all. Each muscle will have a different volume in any program, especially if you autoregulate based on fatigue and recovery, which Mike talks about ALL THE TIME.
I do a flip split
A1. Bench Press 3/10
A2. Incline Bench 3/10
A3. Overhead Press 3/10
A4. Squats 3/10
A5. Leg Press 3/10
A6. Leg Curls 3/10
A7. Leg Extension 3/10
B1. RDL 3/10
B2. Weighted Lunges 3/10
B3. Calve extension 3/10
B4. Barbell Row/Row machine3/10
B5. Lat pulldown 3/10
B6. Barbell/Dumbell Curl 3/10
B7. Preacher Curl 3/10
A.Monday
B.Tuesday
A.Wednesday
B.Thursday
Cardio. Friday
Sat/Sun Busy Break (I.e. Ranch/Farm work. Lawn care, swimming Or just complete Sedentary gaming, relaxing, etc)
Wouldn’t it make Sense to do your cardio on the Wednesday and doing your a day on the Thursday and b on Friday? It would give you a day’s break inbetween
Damn you're one of the only people who has a similar split to me. I thought I was the only one who split legs into their push and pull because I disliked how disproportionately fatiguedd I felt after leg day. My only difference to your split is that I do leg curls for hamstring day (B) and I do adductor and glute thrusts on B instead..
How did you come to this split out of curiosity? Are there famous people who do the same?
@@monikaherath7505 no, I had a physical therapist/personal trainer build a plan with me.
@@JurgenFlop usually yess, but I’m away from town and my gym usually every Friday/weekend. So if I’m out of town, it’s easier to do a cardio anywhere I am than a full push or pull workout.
Thank you for these vids! I hope to god we get more Docs on youtube. I love having a channel to reference that promotes science based approaches. Real science. Not kinobody-esque cherry picked science but reputable peer reviewed literature.
Not a split I have used but I have seen some push a PPL+F where day 4 is a full body.
That meets the criteria of frequency while still being a version of PPL.
I like this split. Plus if I’m having a busy week and can only hit the gym 3 days I still hit everything at least once.
@@dufflitplaysgames i think the “at least once” part is the weakness of it. Almost encourages it. I wouldn’t want to do it unless I knew I could near always hit the F day
I was thinking of running a variation: Chest/Back - Arms/Shoulders - Legs. The rationale is that I can superset body parts, instead having to just wait (and waste time).
Also, since arms will be involved in chest/back, they get a bit of stimulus there, but since it’s not a lot, they should be fully recovered for next day. Overall they should be getting a bit more volume than in standard PPL.
@@marcinz.3570 that was Arnold’s split
I do the same thing, chest/ back, arms and shoulders, then legs
This is called the Antagonist Split, which Arnold used
End of the day, consistency & good volume beats optimal, not in the gym due to lack of time.
One thing i love about Dr Mike is that he's one of those highly educated people that doesn't come across a arrogant or too serious. Dr wolf does in some of the videos I've seen him in and it makes it hard to fully engage in the content.
This is why it’s dumb to hate bro splits. You divide the body in name only. You will always work more than the target muscle.
I don't know if this is satirical, but... you work more than the target muscle for effectively every exercise you do ever. The body quite literally works synergistically. The only time this may not be the case is if you use a machine that completely removes any need for stabilizer muscles.
Bro splits get ragged on because they're just not quite as efficient. I could be more productive with my time and get better gains by doing whole body or any other split variation where I'm working a muscle 2x a week to take advantage of the activation of metabolic pathways that stimulate muscle protein synthesis and thereby induce anabolism.
No it wasn’t satirical. You’ve agreed that when you aim to work one muscle, other muscles will get a bit of work.
The point is, on a bro split if you do your chest on a Monday (classic) then you have also worked your shoulders, traps, triceps, core etc to some extent. Therefore when you hit them again later in the week you have in fact hit the muscle group more than once that week.
Are they less efficient than full body or push pull legs? Maybe, but plenty of people have got jacked from bro splits. To dismiss them entirely is a mistake.
I’ll tell you what stimulates muscle protein synthesis, picking up a lot of heavy weights over and over again.
Just pick the split you like and get on with it.
Yeh full body or upper/lower are the only ones that really make sense imo. Even PPL is prone to the same issue (though not as much).
@@ralf-5 post pic/link ig. can guarantee you're not jacked
If you do leg pull push in that order the earth will explode
Full body 2-4x/week. Crazy gains
Only 2 day per week will give u the best gains. More than 3 is over training.
@@CTM_05Depends how much you're doing in each session and how hard you are training- and also how well you recover between those sessions.
Front body, back body split.
Day A, chest, biceps, abs, quads, front forearms. Front delt,
Day B, back, triceps, strings, calfs. Back forearms. Rear delts.
Split the amount of side delt and do 0.5 of the sets on day A and 0.5 on day B
Isn't trying to fit the volume in 7 days a kind of gregorian calendar bias? Why not spread the volume on a "10-day week"? Or any other number of days week. Honest question.
Most people’s lives outside the gym is structured around a seven day week. It’s easier to build a routine around those other constraints than to pretend they don’t exist
I have been doing a PLP rest split over 8 days. I still hit the gym the same time of day but it is now independent of the days of the week.
TIME IS AN ILLUSION!!
Because people like structure. Monday=chest day etc.
Dorian Yates did 2 on 1 off on a 6 day rotation. Then again he was a full time mr olympia bodybuilder.
Most adults have stuff they got to do on certain days like church, bringing their children to practice, extra job, visitors, weekend trips etc
Its harder to program around social life. That's pretty much it. To optimise beyond that you should track days from when you last hit that muscle and hit the same muscle in 2 - 3 days.
What’s worked really well for me is
Legs, Push, Pull, Off, Lower, Upper, Off
I do Upper/Lower but put arms with Lower body.
M- Upper Vertical focus
T - Lower Pull w/Triceps
W - Off
Th - Upper horizontal focus
F - Lower push w/biceps
Weekend off.
Can you post your actual workout? I have trouble thinking about chest focused vertical exercises, except for incline bench/db press and also struggling to imagine pulling with legs.
MONDAY: Rest, because the gym is full noobs who are training chest. 😑
TUESDAY: Back/Biceps
WEDNESDAY: Chest/Tris/Shoulders
THURSDAY: Legs/Abs
FRIDAY: Back/Biceps
SATURDAY: Chest/Tris/Shoulders
SUNDAY: Legs/Abs
I use a simple flow chart: muscle sore? if yes, don't lift. if no, lift
I think people will shit on this but I do that with isolation exercises. As soon as my bi’s and tri’s and not sore, I hit them again. I don’t care what day it is. I want big arms😂
Harder than last time!
@@billybadass7718 this is how i train biceps and i can strict ez curl 80 lbs
Love hearing stuff like this, I usually put a lot of beginner clients on full body 2/3 times a week and they tend to get great results (when they stick to it)
So.... frequency doesn't matter?
Not really
Never did. The biggest fuckers on earth hit it once a week. "They are on steroids"......okay, so wouldn't doing something "optimal" benefit them EVEN MORE?
Yes the frequency is workout your muscles at least twice a week, with 2-3rest day before each workout.
16:20 two full rotations of push pull legs per week is what I thought was meant by push pull legs. How is that dead?
Because for most people is not realistic to train 6 times per week
Just do quads on push day and hamstring on pull day. 3rd day is rest.
Clickbait title, we dont take that personally here.
Muscles don't read calenders and don't know what Day it is.
I missed the disclaimer at the start apparently
1. Anterior chain (including quads)+ triceps and side delts.
2. Posterior chain (including hams and calves) + biceps and rear delts.
Push, Pull... 4 times a week. Separated push and pull movements for legs is a thing. Works perfect.
I was going to say the same thing. It seems like 15-20 years ago the plain old Push/Pull split at 4x per week was pretty popular. At some point it then became Push/Pull/Legs that was the thing. Bro splits and Full Body have always been the primary alternatives. Straight Push/Pull lets you work some upper and some lower in each workout, which is great for folks that dread a full Leg day.
Legs 4 days a week?! Nah, son..
oh dear that was click bait consistent 6 sessions per week, push, pull, legs is still ideal
Just learned PPL so thank you. Been doing it since 40 or so. After 50 doing higher reps and more spin class cardio. Stay healthy💪
I do:
1. Chest/shoulders
2. Arms/back
3. Legs
I can’t always get to the gym, can sometimes have two weeks no worries, sometimes have to miss four days. I just spam this and results have been very good.
Put Arms on chest and shoulders on back. Trust me bro
This is almost PPL, just with arms and shoulders switched lmao
we kinda have similar workout schedule maybe I do-
chest and shoulders on Monday,
arms and back on Tuesday, and
legs on Wednesday
The remaining days are for rest, nourishment, and studying
The naked screaming thumbnails are great. The man knows his audience.
My split
Mon - rest(work from office so no gym)
Tues - rest(work from office
Wed - upper body mainly shoulder focused
Thurs - legs not intense+ tricep or bicep and if possible abs and mobility
Friday - upper body but back focused
Sat - intense legs
Sunday - upper body chest focused
Yall ever wake up in the morning and think “damn, I gotta do this shit AGAIN” ?
every single day, and every single day i contemplate quitting.
Pain of discipline or the pain of regret😕
Are you talking about training or just in general?
@@Scottymol THIS. I choose discipline every day
@@isaiahmelvin8727 It's the better of the two for sure, I do a bit of both to be fair Lol.
Chest/back
Arms
Rest
Legs
Chest/back/arms
Rest
Rest
I kind of have a life so 4 days/week is enough
No shoulders?
Then who was shoulders?
@@DonnyS997Shoukders are part of arms bro
@@gporr7004lol you know arms specifically mean triceps and biceps not shoulders when working out
This was a great post. Validated some of my program and gave me more to adopt. Learned a lot. If I knew I could be such a nerd lifting I would have started long ago. Thank you!
Due to life and work I have changed to a full body workout each day for 5 days. So if I have to miss a day I don't miss a muscle group. Also found I can push each exercise more than doing a single muscle group a day. Seeing good results
Tried full body for a while. It just wasn't for me. As far as getting the volume in and frequency it's amazing, but the sessions were just too much for me. I didn't enjoy it at all. Currently doing a version of PPL 6 days a week and works great for me at the moment.
Agreed. Due to work, etc. I have to do full body which I enjoy. I would need to not work (smdh) to really be able to explore any other kind of split. Question though: how do you do 5 days of full body and still incorporate proper rest/recovery?
Thinking of trying 4 day full body. U/L is getting stale and 4 day full body seems like a good way to add more volume through out the week without spending more time in the gym.
I recently switched to a 5 day full body routine. I can’t figure my body out right now lol I feel deadlifts and squats are so much more taxing.
@@HavasiPBeing a newb I have recently realised a full body workout is more suited for me, as I often found myself waiting for a particular piece of equipment but doing full body I can pretty much jump on anything that's free.👍
I was plateauing for months, and when I added one or two sets of handstand pushups, pull-ups, dips and squats moderately close but shy of failure daily, I added 5 lbs of muscle in as many months. Mind you I’m a smaller guy, and not at all new to working out.