dumbass your joke is lame just like your intention of working at all i don't get it why stupid people like you even exist in this world who come on a video just to crack a stupid joke and are not serious to improve their body at all. and there are 585 morons like you who find your shitty joke funny
0:52 Bro Split Mon - Chest Tue - Back Wed - Legs Thu - Shoulders & Abs Fri - Biceps & Triceps Sat & Sun - Rest Day 1:32 Full Body Mon, Wed & Fri - Full Body Workout Tue, Thu, Sat & Sun - Rest Day 3:06 Push-Pull Routine Day 1 - Chest, Shoulders & Triceps Day 2 - Legs & Abs Day 3 - Back & Biceps Day 4 - Rest Day Then repeat 3:42 Opposing Body Part Routine Day 1 - Chest & Back Day 2 - Legs Day 3 - Arms & Shoulders Day 4 - Rest Day Then Repeat 4:07 Upper/Lower Routine Mon - Upper Body Tue - Lower Body Wed - Rest Day Thu - Upper Body Fri - Lower Body Sat & Sun - Rest Day
My workout: Monday: right Wrist Tuesday: right wrist Wednesday: right wrist Thursday: right wrist Friday: right wrist Saturday: right wrist Sunday: right wrist
Did full body first quarter of this year and saw results and felt better. Have been doing bro splits ever since and I got exhausted going everyday and hit a wall and didnt workout for a few weeks. Im going back to full body & circuit training tomorrow with a few sprint days in between.
Good for you, keep it up! It's better to do it less efficient than not at all! Sure, you MIGHT get your perfect body a month earlier, but that does not matter if you give up on it. I'm doing the lower body/ upper body split and I do them at home. Maybe less efficient, but at least this is something I can keep up.
I do upper/lower split. Wednesday and the weekend (Sat-Sun) are your breaks. This is just a comfort thing, as I work and like to have free time without feeling like shit. Doesn't matter how many times you go to the gym a week, building muscle, has always been about tearing up the muscles, then repair. Full body is nice, and while you go to the gym less, I noticed this is always the group of people who just want to stay toned and not gain mass. Obviously if you're not on roids, be flexible with yourself. I tend to tell people, if you just want to stay toned and not gain any mass, walking/treadmill plus some squats are honestly enough.
Most naturals should be doing a full body routine. The idea that it’s a beginner program or less optimal than a split routine is bogus. When a natural weight trains they only need 2 hard sets per exercise to create a stimulus for progressive overload.
Split 0:50 Full-body 1:24 Short comparison 1:38 Other splits 2:47 - Push-pull 2:54 - Opposing body parts 3:17 - Upper & lower 3:58 Extended comparison 4:32 Which is best for you 7:55
I notice a good 90% of TH-cam videos just leave you more confused than anything. No matter what subject they are explaining. Blah blah blah then the videos over.
This video has been helpful to me. A full body workout 3 days per week fits with my goals of burning fat and training for shape and tone rather than size.
After watching heaps of your vid's and then making my own program, this is the first time I've heard of the "Opposing Body Parts" split. This is exactly my workout but I reversed the order with arms/shoulders - legs/abs - chest/back done twice a week. Great to have it validated. :) Thanks.
Last year I had a coach who spent six years playing running back in the NFL. His routine was a three-day full-body circuit which turned-out to be phenomenal for me. Monday was the heavy day with a 1 rep max for chest on the final set, all other muscle groups were all 7 reps but as heavy as possible with increasing weight each round. Wednesday all sets were reps of 15 with weight adjusted, should just be able to complete 15 reps. Friday all sets were reps of 10. We'd start with chest, immediately move to biceps, immediately move to shoulders, immediately move to back, immediately move to triceps, immediately move to legs. One set of 25 sit-ups or crunches. Couple of minutes off and back through the circuit, up to four rounds. The limited resting between muscle groups kept my lungs in the game while at the same time increasing strength. I got pretty strong on that routine, I also burned a ton of calories every session. It was a killer getting used to it, though, and he had to prod me along in the beginning. First few weeks i'd finished at an hour and fifteen minutes, after that I was able to finish in 45 minutes to an hour depending upon my energy. Was probably the best routine I learned but it was hard in a gym where I had to share benches and barbells. But it was this routine that taught me about circuits and full-body routines. I always thought that circuits were for conditioning and weight loss, but now I know differently. I like working everything all in one session, that way if I miss a day i'm not all screwed-up and imbalanced, i'm not a pro athlete, afterall and can't always get to the gym :) And again, burn a TON of calories.
@@steelphantom9105 essentially, yes, some slight variations. FYI, I switched to Crossfit a few years ago and have seen some incredible athletic performance increases from that. Good combination of strength and mobility with heavy conditioning
Even 20 years ago, I found that my strength increased quicker with at least 3 days off in between bench/pressing/shoulders workouts, and, now that I am almost 59...I am seeing better strength gains with 5-6 days off.... (with 6 sets of squats, I noticed I picked up 2-3 reps with a given weight, going from 13 reps to 16 reps after a full 6 days rest....)
@@Flash_1689 yeah, that sounded dumb... but i for example dont like working out... i just do it to look good, nothing else, if it could be done without going to gym i would gladly do so
@@Zoltan1251 Yeah but some people like going to the gym, because you can free your mind and get rid of some stress. I for example love goin to the gym and I go to the gym about 5-6 times a week and I love it.
Full body over splits for me, especially since i can only go three times a week. Focusing around the compound exercises and mixing in different isolation exercises has really helped increase my strength and gains much more efficiently than when i was running a split. Also incorporating all the compound lifts and lifting heavy means that there is no need to do abs separately since they have already been worked.
The whole core does get trained with compounds, however if you want the six-pack you do need to train the rectus abdominis (the abs). This muscle doesn’t get trained enough with compounds (that and adequate diet).
@@olliee1919 I agree with that. I’ve known men who look fat but their core is impeccable. Diet is focal point to abs. But you can’t talk about that in the gym. People more worried about how much they weigh vs how strong they are. Most compare themselves to others. Bone structures, height, genetics all play a role in size and strength.
I must admit Gravity transformation is the best youtube channel on bodybuilding. I've learned too many things and facts from this channel. Thank you so very much for creating such fantastic content.
Really "Gravity Transformation" is the best TH-cam channel about fitness. I am lucky I found this channel. I Highly recommend. Congratulations for reaching 2 million subscribers! Keep rocking...
Thanks a bunch man! I'm doing the full-body 3 times a week (for health and strength, no competition) and wasn't sure if I'm getting it wrong. Now I know that it's just what I need
I started with Push Pull Legs, switched over to Bro Split now, 30+ sets total each muscle group, pyramid sets & dropsets. PPL was really nice but I feel I really push myself more & get more sore when I focus on one muscle group at a time.
I started working out on pro split i was not fully satisfied but my body is changing. But when I switched to full body i felt more happy & powerful and i noticed my body changing fast. I do 3 days full body then 1 day off then again 3 days full body then 1 day. I'm happy and growing muscle and my body keep growing and feeling happy. I lost a lot of fat too when doing full body
Monday- chest Tuesday- back Wednesday- legs Thursday- break Friday- shoulder, triceps Saturday- biceps, abs Sunday- rest I like to have a rest day in middle of the week instead of having 2 consecutive at the weekend.
M: Chest Triceps Abs T: Back Biceps Forearms W: Shoulder Legs Calves Repeat, Sunday rest day. While first chest day in a week do Inclined Barbell Press, then during next chest day do Decline Barbell Press.
if your time is limited, isnt it better to go 4 times a week for an intensive hour long workout?... for me it much much better to go 5 times a week for an hour... its straight up annoying to be at gym for 2+ hours....
@@FriedEggsandJellyfish if you are doing full body 3 times a week... you will stay in gym 2 hours each time at least... i have almost no rest between sets (minute or two) while doing high intesity push/pull split and i cannot go under 1 hour... and i hit body part once, 4 sets either as heavy as i can or so i can do 12 reps for hypertrophy... so full body at least 2 hours... how would you approach it?
Max your videos are amazing as always and they've only improved over the years with them becoming more organized and informative. I've been on and off at the gym but I'm back onto it and even watching videos again. I realized that your number of subscribers have grown tremendously and just thought: damn right! You've been making awesome videos all along. Great job!!!😁😁
Mine is Mon & Thu- Back, Biceps, traps Tue & Fri - Chest, Triceps, abs Wed & Sat - Legs, Shoulders, abs 90 mins each day and Sunday - Rest I'm now thinking of interchanging Biceps and Chest after watching this video I also walk around 7 kms daily
I'm in my late-40s & had a hard time burning body fat on the split training so I switched to full-body in apr 2019. I feel alot better without the combined bulk of muscle & fat. I'm actually physically much stronger now where I'm able to lift so much more. I'm definitely sleeping harder. I also feel like I'm 18 again. The only downsides I've noticed is having to buy smaller clothes, my wife missing my "popeye arms" and experiencing at least one night a month of insomnia (don't ask me why but it started then). I'm not advocating one over the other. I'm just stating what full-body training has done for me.
One of my daughters started high school a few month back. She asked me to bulk back up a little because she's getting unwanted attention from some of the boys. Now I'm doing one day full body and 3-day push-pull-legs. Seems to be working.
Dear gravity, i found this very interesting and well thought out and explained but with a few flaws which I hope you don't mind me mentioning: 1. Everything doesn't have to fit into a 7-day weekly cycle and it doesn't have to repeat the same each week. For example you could train M W F Sun Tue Thu etc. Weeks are just arbitrary time periods. 2. There is no mention of cardio respiratory training. Weight training alone is not enough to push the Cardio-vasculo-respiratory system to its limits. It needs sprint training. 3. A lot of gym goers are training for another sport not just bodybuilding, so many will take a couple of days for skills training. Thank you.
It will be hard to track and schedule if you go beyond 7 days weekly. You have to forget about which day it is and instead have to count numbers of day instead. It all become difficult if your gym is closed on weekends like mine.
I am thinking about two days full body in the gym then long walks in the hills three days. I need to lose a lot of fat and my two main underdeveloped areas are the chest and triceps. Will give that a try starting in the gym tomorrow. I have been doing three days full body but really feel a need to get some hiking conditioning in. Try that over the rest of this summer then back in the Gym three days when the weather turns bad Fall and Winter.
I do full body 5 days per week , I've trained for 40 years and this is the best I've felt ! 1 exercise per body part 4 sets , I do arms and calfs every other day ,
I do full body two max three times a week and I look like this lol. Over the years I prefer full body, I get to rest my muscles more which means more rest and I also work out the same muscles multiple times a week. My body feels and looks better. You just have to got hard at the gym the days you do go👍
I think most sensible splits work. Ive been doing full body 3 days a week for a couple years with good results. The most important part at least for me has been diet and consistency. I didn't see much change until I started eating alot more calories.
last year I did the split training routine 6 days a week with a bulking type of regime high on calories, Strength went really up but body fat was still high. This year I am doing full body workouts 3 days a week with a cutting regime, Strength isnt the same but the body fat % is getting lower while building muscles. The difference depends on our goals guys.
That's similar to what I do, but I go to the gym 5-6 times a week. Plus, I don't really have a full body routine, all what I do is either play a bit of sports or just rest.
@hank hill yes ofc you can, but isolation needs focus. if u do some biceps isolation your hands will outgrow your legs. unless you balance it and isolate legs too, which will make u do more isolation, therefore, doing full body composed exercises, such as: Squat, pull ups (3 variations) and deadlift...
@@siddhantsingh4692 3x a week following plan 6 min Cardio warmup 1.) Bench press 2.) Deadlift 3.) Military Press 4.) Squad 5.) Rowing 6.) Superset for Biceps and Triceps 7.) Superset for Pullups and negative Crunches Total workout time: 1h40min.
According to HIT approach (and Mentzer), this would be wrong, seeing as it is during rest that muscles grow, not at the gym. Therefor, the more intensity you apply, the more you have to rest. @2:35 Waiting 7 days to train your chest again instead of 4 days, is therefor the right thing to do because youre giving your chest more time to recover and build, IF youve been hitting your chest more intensely.
With my previous trainer, I used to do push/pull/legs each week, training 3 days a week. Each session was roughly 45-60 min. The focus would mainly be on the compound lifts with 1 or 2 other exercises mixed in. I liked how much stronger and more rounded this made my body feel, but I was missing other exercises. It felt weird going from 6-8 exercises down to 2-3, with a fourth one added in occasionally depending on the day. I also noticed I felt like I didn't have as much energy or endurance as I was used to only doing 3-4 exercises a day. With my most recent trainer who is a pro Olympian bodybuilder, it's been back to the bro splits working out 4x a week for about 60 min with 6-7 exercises though I usually take at least 75-90 min to complete my workout. This could just be because I go at a slower pace on my own. I think this regimen for me is more precise in building and hitting each muscle group and better at burning fat for me. It really does train each muscle to exhaustion so that week of recovery is vital. My muscles often feel at least a little sore or tight going into the next week of workouts. I feel each muscle gets a great pump and is not underutilized. With my previous trainer, I felt like some muscles often biceps or triceps would not feel a good pump. I did like the push/pull/legs split though. With another trainer, we started out this way but after discussing, we decided a fourth day would be best to separate out chest and shoulders so we could focus on those separately allowing the chest time to recover before we hit shoulders. But when we did push/pull/legs, we did about 6-8 exercises each session. This I think is my preferred format for push/pull/legs as I feel a great pump in each muscle. On the other hand, this push/pull/legs regimen also trains each muscle to exhaustion, leaving muscles feeling very sore after training during the week. I felt the third day, and it often hit me hard.
Jeff cavalier has a good split and advises pull push legs rather than push pull legs. One day off then repeat. But split them so they are more shoulder focused for for the 2nd push and chest focused for the first etc
So which one of these programmes do you think is the best for you (most pump and results)? How many times per week and which muscles each day? Thank you 💪
Full body ( last sets to total failure ) 2x a week ( Sunday/Thursday ) 4 compound 2 isolation sets per body part…throw in a leg/core day ( Tuesday ) and you’ll be amazed at your results within a short period of time 💪🏼
@@assassinlegend1800 Well, I posted this like 8 months ago when I first started doing a HIT style routine. It was a great way of getting into HIT and finding out what my true muscular failure threshold was. I still do full body 2x a week on occasion. But, I’ve refined my workouts since then. I’d be happy to share my routine’s if you are interested.
@@otuzuul77 Well, it changes. My post was 9 months ago when I was practicing a HIT style routine… basically my introductory workout. Now a bit more refined…. Monday; chest, back, biceps Tuesday; shoulders, Triceps Wednesday; extreme legs. Thursday; Monday’s workouts. Friday; Tuesday workout. 3-4 exercises compound, 2-3 isolated. After a warm up for the muscle/ muscle group, one set to total muscular failure incorporating drop sets immediately back to failure ( which I consider being a part of one set ). If am am short on time or the waves are good and I’ll be surfing that week…, two full body workouts… always to failure and beyond!
Full body for me as I gotten older need more recovery time. So far it's been great. Plus with a family and work it works out perfectly. It depends how much time you have and if you have less responsibilities, then you have more time for the gym.
00:01 Split training focuses on one muscle group per day, while full-body training works the entire body in each session. 01:24 Full body training allows for higher frequency and targets all muscles in the body. 02:46 Popular split training routines include push-pull, opposing body part, and upper and lower routines. 04:11 Split training allows for more exercises and sets per muscle group compared to full body training. 05:31 Split training allows for more volume and variety in your workouts. 06:49 Full body training and split training can both be effective for fat loss and muscle growth, but recovery and individualized attention to lagging muscle groups should be considered. 08:09 Choose between full body or split training based on your fitness level, time availability, muscle group focus, recovery time, and overall goal. 09:24 Split training is better for matching calf and biceps size, while full body routines are effective for fat burning and overall fitness.
I do full body 3 times per week, but I also put in some iso exercises like tri, bi and fly. So in total, I have 13 diff exercises, 3 set and 10 rep. and it takes me around an hour, when I dont have to wait for a spot or machine. It works for me.
My custom Routine Strength + Muscle Building D1 - Chest / Triceps / Forearms D2 - Lat / Biceps / Abs D3 - Rest D4 - Shoulder / Forearms D5 - Quads/hamstring/calves D6 - Arm day Biceps & Triceps D7 - Rest D3 - we can add deadlift , lowerback extension + abs if u needed special care on lower lat & abs 2warm up & 2 working set Warm-up 12 to 15reps not more - not less Working set 6 to 8 after that use any of the following method to attain muscle failure. 1) Force_Reps 2) Drop_sets 3) Pause_reps 4) Static_Hold 5) Partials 6) Negatives Diet , muscle failure , rest are the key to bulk + strength .
I have been doing full body workouts for 5 months straight and I'm have gotten amazing results. In 6 more months I expect to look like I've been working out for 2 years, highly recommend it.
I do full body lifting 3x(mon, wed,fri) a week and run 6 miles each day on my "off" days(Tues, Thursday, Sat)and rest Sunday, works for me and I'm almost 44.
kudos to you. I do full body all week 4x and on Saturday I do calisthenics and Sunday is rest. I run 6 miles everyday, I swear by this routine as well. The reason it’s so high intensity is because I’m training for fights.
I really needed a video like this. It helped me a lot. Most videos of this type have just been confusing me. I have watched 10 videos of this type and I haven't understood anything. Thanks.
Great Video, Sir. Looking forward to try this one. Thanks alot, This type of video is very easy to understand with all these graphics . You have earned a sub.
I've been doing fullbody workout since I started working out for 4 years ago. I don't have the time to be in the gym for more than 3 days a week. It takes me an hour and the half, sometimes 2 hours per session and my results are outstanding. don't think I'll ever have the time to do split.
Would be interesting if you included the difference in growth types from different training types. This has a major effect on what the effect of your training is. The sports you train for create different needs. Example; a boxer, mma fighter, footballer, basketballer and power lifter all have different needs from thier training.
Yeah I used to do full body and got less gains from it I much prefer splitting it allows to really focus on individual groups to maximise gains and really progress. But I say do whatever works best for you everybody is different.
i work legs three times a week with only 48 hours recovery..but save heavy squats for fridays only...3 day fullbody is more frequent but less volume on day as you work everything
Monday - Full body workout + Abs training (1h 30min - 2h) Tuesday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min) Wednesday - Full body workout + Abs training (1h 30min - 2h) Thursday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min) Friday - Full body workout + Abs training (1h 30min - 2h) Saturday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min) OR rest day depending on fatigue levels. Sunday - Rest This method allows me to train Strength, Cardio, Core, and Flexibility, 3x a week each.
when i first started i was doing full body workouts to try to get a well rounded foundation of muscle and fitness. as time went on and i lost fat and gained muscle i've been splitting more and more. i don't have such a quick recovery, so splits have really helped me increase the volume of exercise i've been doing each week. good video as always 👍
@@ario3730 it's important to have a good foundation of strength throughout the body before you attempt heavier or more voluminous training. i believe that it's a good idea to do full body workouts with light weight when starting for this reason. as you find what you like and what you are good at you can then specialize your sessions.
I am a beginner and I don't really have enough strength at the moment. I have been a just sitting playing games and laying down in bed. I realized that I had enough of that routine and want to become a better version of myself. I am doing bro splits atm to properly introduce my body to the workload so it can adapt. I am also doing this to learn the proper form and posture when doing different exercise. I think if my body eventually adapts after months or a year of continous exercise I will switch to full body.
My muscles recover fast so i workout 6 days a week but not at the gym. I workout at home with no equipment such as: push up, sit up, squat, calf raises
Three days of splits (Chest, triceps) (Back, biceps) (Legs, shoulders) 2 days recover 1 day full body 1 day recover Do the whole process again next week 😬
My workout • Monday - Chest and Triceps • Tuesday - Back and Biceps • Wednesday - Shoulders and Legs • Thursday - Chest and Triceps • Friday - Back and Biceps • Saturday - Shoulders and Legs • Sunday - Rest
Been lifting for a little over a decade, none of this info was new, but yet it was EXACTLY what I needed to hear to finally get my ass to the next level. Thank you my guy, what a wonderfully crafted presentation. Started following your channel for about a couple months, considering giving your program a try. Take care 👊🏼
Focus on Chest, Back, Shoulders Make armday secondaire lifts with one of these 3 lifts. Train 2 times a week, half an hour intense cardio each week. And let the gainz begin!
I am 79 years old, 5'7", and 153 pounds. I spend 3 hours at the gym 6 days a week doing a full-body workout every day. The actual time with muscles in tension is about 50 minutes. I do 25 exercises 3 sets of 8 reps. Each rep takes 5 seconds, 1 second push or pull, and 4 seconds back to start so each set is 40 seconds with a 1-minute rest between sets and 3-minute rest between exercises. I started doing this 2 months ago after doing 6 days a week alternating upper and lower body workouts for 4 months.
@@TheIndianscout Yes, it was too much. After doing it for a month I went back to alternating upper and body workouts 6 days a week. This gives each group a one day rest twice a week and since I take off one day a week they get a 2 day rest once a week.
Monday: International chest day and tri's Tuesday: Legs, light cardio, Abs Wednesday: Back and Bi's Thursday: Rest Friday: Shoulders Saturday: Beer and pizza Sunday: Rest, more beer and pizza
It’s whatever your schedule says. I’m in high school and tons of homework. I do full body 3x a week with good diet(of course) and my body is really lean! So do whatever you *can* because not everyone has time so keep grinding people!
Ive been doing this for 26 years: Mon-chest and back Tue-legs Wed-off Thur-shoulders and abs Fri- arms Now I’m 49. I think i need to calm down now and ease up. A full body workout seems best after years of Heavy lifting and some injuries in and out of the gym.
You should change up your training splits at least every few months, every 26 or more years might be a liitle too long to wait to switch it up, just saying. :)
@@adriancampbell8310 i have changed things up due to injury. I don’t need to be as big and muscular at this point in my life. I maintain what i have easily and that seems good enough for me to be satisfied and happy.
@@TC-hs5wy if you don’t change things up you will get injuries. Constantly hitting the muscles and tendons the same way week after week = injuries. We are creatures of habit so mix it up a little and lighten it up a little with less rest between sets and maybe a drop set for the last set of each exercise and good things will happen. I’m 54 and I look and feel great. Body preservation is what it’s about at my age so some weights and fasting and I’m lean and healthy. Take care.
@@adriancampbell8310 ..exactly… ive been taught supersets since i started in ‘96. Heavy or not heavy, anyone who is committed to 30 years in a gym is going to experience some pain and injuries. Changing it up helps but at the end of the day your body tells you to take some extra time.
@@TC-hs5wy Ya'll get injuries because you guys are not resting enough before you workout again your suppose to let the muscle fibers heal before you break them down again its the same reason athletes are constantly injured their bodies never get a chance to truly heal
I switched from push pull legs to full body training . I’m not taking steroids so the muscles need more frequent use to signal to keep growing . I’ve had the best results I’ve seen in a long time in the space of a couple of weeks already it’s mad .. I don’t feel sore or fatigued and I’m enjoying the connection my body has working the whole body . Brilliant I will stick at this now and it’s brought the excitement back to my training for sure
Rest is the most important part of building muscle, so i rest the whole week.
Earth Walker you must be like The Rock💪
👍
Food too
I laughed so hard at this lol
dumbass your joke is lame just like your intention of working at all i don't get it why stupid people like you even exist in this world who come on a video just to crack a stupid joke and are not serious to improve their body at all. and there are 585 morons like you who find your shitty joke funny
I don't know who's editing these video but he's doing freaking great job
thanks
Gang
wiseman_4u thank you it’s me
@@silvapoolplastering1730 can you do editing for me i pay well
facts
0:52 Bro Split
Mon - Chest
Tue - Back
Wed - Legs
Thu - Shoulders & Abs
Fri - Biceps & Triceps
Sat & Sun - Rest Day
1:32 Full Body
Mon, Wed & Fri - Full Body Workout
Tue, Thu, Sat & Sun - Rest Day
3:06 Push-Pull Routine
Day 1 - Chest, Shoulders & Triceps
Day 2 - Legs & Abs
Day 3 - Back & Biceps
Day 4 - Rest Day
Then repeat
3:42 Opposing Body Part Routine
Day 1 - Chest & Back
Day 2 - Legs
Day 3 - Arms & Shoulders
Day 4 - Rest Day
Then Repeat
4:07 Upper/Lower Routine
Mon - Upper Body
Tue - Lower Body
Wed - Rest Day
Thu - Upper Body
Fri - Lower Body
Sat & Sun - Rest Day
Thanks dude
Cheers bru.
You the goat
Respect
3:06 personally I've chosen 1 push+ abs 2 pull 3 legs + abs 4 push 5 pull + abs 6 legs + cardio 7 rest in peace for just one day, than repeat.
My workout:
Monday: right Wrist
Tuesday: right wrist
Wednesday: right wrist
Thursday: right wrist
Friday: right wrist
Saturday: right wrist
Sunday: right wrist
🤣🤣
😂😂😂😂😂😂
Gigigidy....
Dont forget the palm!!!
You are gonna develop a curve, change wrists.
Leg day was the worse day. Now we sip protein shakes when we're thirsty... #fullbody
Respect
Props to Notorious B.I.G!!!
Lmfaaaoooo
Damm right I like the life u live, cos u went from protein to protein and it's all good. Nice one dude. Lol.
Love it
Did full body first quarter of this year and saw results and felt better. Have been doing bro splits ever since and I got exhausted going everyday and hit a wall and didnt workout for a few weeks. Im going back to full body & circuit training tomorrow with a few sprint days in between.
Good for you, keep it up! It's better to do it less efficient than not at all! Sure, you MIGHT get your perfect body a month earlier, but that does not matter if you give up on it. I'm doing the lower body/ upper body split and I do them at home. Maybe less efficient, but at least this is something I can keep up.
@@annekekramer3835ofc keep going bro GOD bless
That sounds organized and easier to deal with
I do upper/lower split. Wednesday and the weekend (Sat-Sun) are your breaks. This is just a comfort thing, as I work and like to have free time without feeling like shit. Doesn't matter how many times you go to the gym a week, building muscle, has always been about tearing up the muscles, then repair. Full body is nice, and while you go to the gym less, I noticed this is always the group of people who just want to stay toned and not gain mass.
Obviously if you're not on roids, be flexible with yourself. I tend to tell people, if you just want to stay toned and not gain any mass, walking/treadmill plus some squats are honestly enough.
Most naturals should be doing a full body routine. The idea that it’s a beginner program or less optimal than a split routine is bogus. When a natural weight trains they only need 2 hard sets per exercise to create a stimulus for progressive overload.
Split 0:50
Full-body 1:24
Short comparison 1:38
Other splits 2:47
- Push-pull 2:54
- Opposing body parts 3:17
- Upper & lower 3:58
Extended comparison 4:32
Which is best for you 7:55
Gandalf killed you, Balrog
@@toxic.gameplay : Apparently I came back from the dead
Uuuup
Upp
i needed u
-- so FULL BODY vs SPLIT TRAINING, Which Is Best?
-- Yes.
Wich?🙄😅😅
Yes what lol
I notice a good 90% of TH-cam videos just leave you more confused than anything. No matter what subject they are explaining. Blah blah blah then the videos over.
He gives you the information and then lets you make the decision
Split training is bad because you train one muscle a day and then you train same muscle in next week
I appreciate how you highlighted the importance of recovery in both training styles. It's often overlooked but so crucial for progress.
One of thee best workout channels taught me a lot while not losing my attention keep it up brother
Its the opposite for me..... (no hate)
Jay Jay more like the worst
Boruto Uzumaki I wanted to disrespect you for that comment but as a naruto fan I have to show you respect
I really like how you talk about every single detail you my friend have earned a subscriber!!
MJD yeah this is one of the best fitness channels. He really goes into the science.
Bucket
Yea this is like Jeff Cavaliere science but with graphics
You should watch athleanx he is a god made of granite that puts the science back into training
Bakugou😍
This video has been helpful to me. A full body workout 3 days per week fits with my goals of burning fat and training for shape and tone rather than size.
Hows it going?
*Was already doing split training. One body part a day. Will carry on doing that. Nice one* 👍
0:48 damn that boi thicker than a bowl of oatmeal
You're a few years late.
lmfaooo stupid shi got me dying
😂😂😂😂😂😂
👌🏿
Why 1 cheek bigger then the other tho lol
After watching heaps of your vid's and then making my own program, this is the first time I've heard of the "Opposing Body Parts" split. This is exactly my workout but I reversed the order with arms/shoulders - legs/abs - chest/back done twice a week. Great to have it validated. :) Thanks.
Yea bro it’s valid that’s Arnold’s split
The density in your videos is so freaking good I usually have to watch them twice
I definitely needed a video of this type, thank you !
boulangerdelextreme Word
Just stay consistent and always try to improve. The end
Last year I had a coach who spent six years playing running back in the NFL. His routine was a three-day full-body circuit which turned-out to be phenomenal for me. Monday was the heavy day with a 1 rep max for chest on the final set, all other muscle groups were all 7 reps but as heavy as possible with increasing weight each round. Wednesday all sets were reps of 15 with weight adjusted, should just be able to complete 15 reps. Friday all sets were reps of 10. We'd start with chest, immediately move to biceps, immediately move to shoulders, immediately move to back, immediately move to triceps, immediately move to legs. One set of 25 sit-ups or crunches. Couple of minutes off and back through the circuit, up to four rounds. The limited resting between muscle groups kept my lungs in the game while at the same time increasing strength. I got pretty strong on that routine, I also burned a ton of calories every session. It was a killer getting used to it, though, and he had to prod me along in the beginning. First few weeks i'd finished at an hour and fifteen minutes, after that I was able to finish in 45 minutes to an hour depending upon my energy. Was probably the best routine I learned but it was hard in a gym where I had to share benches and barbells.
But it was this routine that taught me about circuits and full-body routines. I always thought that circuits were for conditioning and weight loss, but now I know differently. I like working everything all in one session, that way if I miss a day i'm not all screwed-up and imbalanced, i'm not a pro athlete, afterall and can't always get to the gym :) And again, burn a TON of calories.
Did you do the same exercises all three days?
@@steelphantom9105 essentially, yes, some slight variations. FYI, I switched to Crossfit a few years ago and have seen some incredible athletic performance increases from that. Good combination of strength and mobility with heavy conditioning
I just do compound lifts for all body parts and a few little isolation exercises at the end for 3 days a week
I do full body 3x a week. What really helped me out was going from 3 sets to 5 sets during my workout.
Question: How long were you doing 3 sets before you made the switch to 5 sets?
I only do full body to get myself back into shape before going into the "bro" split. I life extremely heavy so i work other muscles regardless .
what is Full Body workout exercise? I did not see in the video.
@@dharmeshrana8938 deadlift, pullups, squats, or many heavyweight are full body workout
Even 20 years ago, I found that my strength increased quicker with at least 3 days off in between bench/pressing/shoulders workouts, and, now that I am almost 59...I am seeing better strength gains with 5-6 days off.... (with 6 sets of squats, I noticed I picked up 2-3 reps with a given weight, going from 13 reps to 16 reps after a full 6 days rest....)
"you would spend 6days in the gym"
Thats the best part lol
well, dont you have anything better to do?
@@Zoltan1251 😂😂🤦🏾♂️💀
@@Flash_1689 yeah, that sounded dumb... but i for example dont like working out... i just do it to look good, nothing else, if it could be done without going to gym i would gladly do so
@@Zoltan1251 Yeah but some people like going to the gym, because you can free your mind and get rid of some stress. I for example love goin to the gym and I go to the gym about 5-6 times a week and I love it.
Me to. PPL all the way !
Honestly just a solid video all the way around. Good stuff!
During the summers when life is crazy busy I love 3 day full body routines. It's good to mix things up and not get set on one thing.
Kratos healing when talking about recovery was a nice touch.
Full body over splits for me, especially since i can only go three times a week. Focusing around the compound exercises and mixing in different isolation exercises has really helped increase my strength and gains much more efficiently than when i was running a split. Also incorporating all the compound lifts and lifting heavy means that there is no need to do abs separately since they have already been worked.
me too bro i like it . I try to do bro split but i'm not satisfied with it. Maybe i just need to stick with full body
Perfectly said and this is spot on with my workout.
The whole core does get trained with compounds, however if you want the six-pack you do need to train the rectus abdominis (the abs). This muscle doesn’t get trained enough with compounds (that and adequate diet).
@@J117-t2g I would say it's all about the diet if you want to see your abs
@@olliee1919 I agree with that. I’ve known men who look fat but their core is impeccable. Diet is focal point to abs. But you can’t talk about that in the gym. People more worried about how much they weigh vs how strong they are. Most compare themselves to others. Bone structures, height, genetics all play a role in size and strength.
It seems the Upper and Lower Split done in a circuit format is the best of both worlds. Bill Phillips lays out such a format in his latest book.
Best workout channel , this channel deserves more subscribers 😎😎😎
Hello from malaysi.. Im u new frend😉
My routine
Monday - rest
Tuesday - rest
Wednesday - rest
Thursday - rest
Friday - rest
Saturday - rest
Sunday - rest
They say muscles grow when you rest. So I think you are in the right path. Keep up the good work bro :)
John Kang this is intense!!!!
Grumor Town 😂😂😂
Nextday u rest in peace
Lol good
I must admit Gravity transformation is the best youtube channel on bodybuilding. I've learned too many things and facts from this channel. Thank you so very much for creating such fantastic content.
Really "Gravity Transformation" is the best TH-cam channel about fitness. I am lucky I found this channel. I Highly recommend.
Congratulations for reaching 2 million subscribers!
Keep rocking...
I love whoever edits these videos...attention catching with hidden/implied humor...Great Job !!!! :)
I do...
monday - chest/triceps
tuesday - core
wed - arms/back
thurs - core
fri - legs
works great
Thanks a bunch man! I'm doing the full-body 3 times a week (for health and strength, no competition) and wasn't sure if I'm getting it wrong. Now I know that it's just what I need
Same and I like doing cardio Tuesday and Thursday
I'm doing the Same @igor and @sean
These are more effective plus HIIT. I just started full body workout and HIIT workout after or before weights and I just lost 6 kg in 2 weeks
@@jospinfingy8495did you follow a calorie deficit or just training?
@balake.1 just training my ghee
I started with Push Pull Legs, switched over to Bro Split now, 30+ sets total each muscle group, pyramid sets & dropsets. PPL was really nice but I feel I really push myself more & get more sore when I focus on one muscle group at a time.
I've always done full body training, always had solid results, never had any problems.
how many times per week?
@@DeltaLimaBR. 2 days a week or every 72 hours, 2-3 hard sets per exercise just make sure you’re recovered before training again.
Excellent breakdown my friend! Well said and straight to the point!
I started working out on pro split i was not fully satisfied but my body is changing.
But when I switched to full body i felt more happy & powerful and i noticed my body changing fast.
I do 3 days full body then 1 day off then again 3 days full body then 1 day.
I'm happy and growing muscle and my body keep growing and feeling happy. I lost a lot of fat too when doing full body
Day 1: back and biceps
Day 2: chest and triceps
Day 3: legs and shoulders
Abs/ forearms/ cardio every day
And still, arnold scharzwenegger got his size in his younger years with a full body program the golden six
And steriods...
@@excaliber9858 he didnt use it until he was in his 20's i meant his teenage years
@@brankok1830 Fair enough. I'm not dissing Arnold btw, I'm a fan of him.
@@excaliber9858 no i get it
Yeh this guy looks just like Arnold?......
Monday- chest
Tuesday- back
Wednesday- legs
Thursday- break
Friday- shoulder, triceps
Saturday- biceps, abs
Sunday- rest
I like to have a rest day in middle of the week instead of having 2 consecutive at the weekend.
How about your forearms?
@@ebenezermusonda6833forearms are automatically trained by holding weights
M: Chest Triceps Abs
T: Back Biceps Forearms
W: Shoulder Legs Calves
Repeat, Sunday rest day.
While first chest day in a week do Inclined Barbell Press, then during next chest day do Decline Barbell Press.
Best for me is full body workout, cause my time is just to limited. I'm lucky if I can do gym twice a week
Same.
if your time is limited, isnt it better to go 4 times a week for an intensive hour long workout?... for me it much much better to go 5 times a week for an hour... its straight up annoying to be at gym for 2+ hours....
@@Zoltan1251 i don't go for so many hrs, i just go for 1-1.5hr
@@Zoltan1251 if you're working out with intensity, there's no need to spend up to 5 hours at the gym each week
@@FriedEggsandJellyfish if you are doing full body 3 times a week... you will stay in gym 2 hours each time at least...
i have almost no rest between sets (minute or two) while doing high intesity push/pull split and i cannot go under 1 hour... and i hit body part once, 4 sets either as heavy as i can or so i can do 12 reps for hypertrophy... so full body at least 2 hours... how would you approach it?
Max your videos are amazing as always and they've only improved over the years with them becoming more organized and informative. I've been on and off at the gym but I'm back onto it and even watching videos again. I realized that your number of subscribers have grown tremendously and just thought: damn right! You've been making awesome videos all along. Great job!!!😁😁
Thanks Dragon
Honestly this video is one from the most simple and clear videos of the training programs
Excellent video!
Clear, very informative and also entertaining with all movies cuts without being distractive!
Thanks. 👍🏻☺
Mine is
Mon & Thu- Back, Biceps, traps
Tue & Fri - Chest, Triceps, abs
Wed & Sat - Legs, Shoulders, abs
90 mins each day and
Sunday - Rest
I'm now thinking of interchanging Biceps and Chest after watching this video
I also walk around 7 kms daily
I love how your broke down everything in this videos. Especially the pros & cons.
I'm in my late-40s & had a hard time burning body fat on the split training so I switched to full-body in apr 2019. I feel alot better without the combined bulk of muscle & fat. I'm actually physically much stronger now where I'm able to lift so much more. I'm definitely sleeping harder. I also feel like I'm 18 again. The only downsides I've noticed is having to buy smaller clothes, my wife missing my "popeye arms" and experiencing at least one night a month of insomnia (don't ask me why but it started then). I'm not advocating one over the other. I'm just stating what full-body training has done for me.
Idk bro my arms are big and all I do is full body.
Maybe it's your age I'm in my early 30s
One of my daughters started high school a few month back. She asked me to bulk back up a little because she's getting unwanted attention from some of the boys. Now I'm doing one day full body and 3-day push-pull-legs. Seems to be working.
Lifting is not an effective weight lose technique.
I do full body a long time now and my arms actually grew a decent chunk and are noticeable one of my better developed body part
Dear gravity, i found this very interesting and well thought out and explained but with a few flaws which I hope you don't mind me mentioning:
1. Everything doesn't have to fit into a 7-day weekly cycle and it doesn't have to repeat the same each week. For example you could train M W F Sun Tue Thu etc. Weeks are just arbitrary time periods.
2. There is no mention of cardio respiratory training. Weight training alone is not enough to push the Cardio-vasculo-respiratory system to its limits. It needs sprint training.
3. A lot of gym goers are training for another sport not just bodybuilding, so many will take a couple of days for skills training.
Thank you.
It is extremely convenient to fit your workout into a 7 day cycle to match it work with your work/study cycles.
Gravity can't speak its not a person it a force!
@@i_love_my_mommy69 bro.. corny asf
It will be hard to track and schedule if you go beyond 7 days weekly.
You have to forget about which day it is and instead have to count numbers of day instead. It all become difficult if your gym is closed on weekends like mine.
also left out is nutrition high fiber and protein diet needed for fat loss and muscle gains
I am thinking about two days full body in the gym then long walks in the hills three days. I need to lose a lot of fat and my two main underdeveloped areas are the chest and triceps. Will give that a try starting in the gym tomorrow. I have been doing three days full body but really feel a need to get some hiking conditioning in. Try that over the rest of this summer then back in the Gym three days when the weather turns bad Fall and Winter.
I do full body 5 days per week , I've trained for 40 years and this is the best I've felt ! 1 exercise per body part 4 sets , I do arms and calfs every other day ,
I've done both and full body is best for me. It just makes me feel better
can you tell your routine
It feels like nothing when I do split workout
@@meriwisnawa8315 i think in split, tendency of overtraining is more
@@himanshumeena84 same
I do full body two max three times a week and I look like this lol. Over the years I prefer full body, I get to rest my muscles more which means more rest and I also work out the same muscles multiple times a week. My body feels and looks better. You just have to got hard at the gym the days you do go👍
I think most sensible splits work. Ive been doing full body 3 days a week for a couple years with good results. The most important part at least for me has been diet and consistency. I didn't see much change until I started eating alot more calories.
last year I did the split training routine 6 days a week with a bulking type of regime high on calories, Strength went really up but body fat was still high.
This year I am doing full body workouts 3 days a week with a cutting regime, Strength isnt the same but the body fat % is getting lower while building muscles.
The difference depends on our goals guys.
That's similar to what I do, but I go to the gym 5-6 times a week. Plus, I don't really have a full body routine, all what I do is either play a bit of sports or just rest.
I just got the best option without having to watch this 10 min video thanks
@hank hill yes ofc you can, but isolation needs focus. if u do some biceps isolation your hands will outgrow your legs. unless you balance it and isolate legs too, which will make u do more isolation, therefore, doing full body composed exercises, such as: Squat, pull ups (3 variations) and deadlift...
Bro I shifting for push pull leg to full workout due to time issue, if you don't mind can you give your full body workout split
@@siddhantsingh4692
3x a week following plan
6 min Cardio warmup
1.) Bench press
2.) Deadlift
3.) Military Press
4.) Squad
5.) Rowing
6.) Superset for Biceps and Triceps
7.) Superset for Pullups and negative Crunches
Total workout time: 1h40min.
According to HIT approach (and Mentzer), this would be wrong, seeing as it is during rest that muscles grow, not at the gym. Therefor, the more intensity you apply, the more you have to rest. @2:35 Waiting 7 days to train your chest again instead of 4 days, is therefor the right thing to do because youre giving your chest more time to recover and build, IF youve been hitting your chest more intensely.
I do a push pull split. So much happier that I can target my muscles 2 times a week.
can you tell me your programm?Iam currently doing monday(chest and triceps) wed(back and biceps) and friday(legs and shoulders)
@@hei4227 same here
@@hei4227 Start working your front and side delts with chest and triceps. And work your rear delts with back and biceps.
@@superkiller131313 k thnx for the tip!
@@hei4227 push day - chest, Triceps and shoulders
Pull day - back, biceps and traps.
Leg day - legs, abs, any one shoulder exercise.
Rest
Repeat
With my previous trainer, I used to do push/pull/legs each week, training 3 days a week. Each session was roughly 45-60 min. The focus would mainly be on the compound lifts with 1 or 2 other exercises mixed in. I liked how much stronger and more rounded this made my body feel, but I was missing other exercises. It felt weird going from 6-8 exercises down to 2-3, with a fourth one added in occasionally depending on the day. I also noticed I felt like I didn't have as much energy or endurance as I was used to only doing 3-4 exercises a day.
With my most recent trainer who is a pro Olympian bodybuilder, it's been back to the bro splits working out 4x a week for about 60 min with 6-7 exercises though I usually take at least 75-90 min to complete my workout. This could just be because I go at a slower pace on my own. I think this regimen for me is more precise in building and hitting each muscle group and better at burning fat for me. It really does train each muscle to exhaustion so that week of recovery is vital. My muscles often feel at least a little sore or tight going into the next week of workouts. I feel each muscle gets a great pump and is not underutilized. With my previous trainer, I felt like some muscles often biceps or triceps would not feel a good pump.
I did like the push/pull/legs split though. With another trainer, we started out this way but after discussing, we decided a fourth day would be best to separate out chest and shoulders so we could focus on those separately allowing the chest time to recover before we hit shoulders. But when we did push/pull/legs, we did about 6-8 exercises each session. This I think is my preferred format for push/pull/legs as I feel a great pump in each muscle. On the other hand, this push/pull/legs regimen also trains each muscle to exhaustion, leaving muscles feeling very sore after training during the week. I felt the third day, and it often hit me hard.
Jeff cavalier has a good split and advises pull push legs rather than push pull legs. One day off then repeat. But split them so they are more shoulder focused for for the 2nd push and chest focused for the first etc
3 days a Week 😂😂😂
For good Results 5-6 days a week
So which one of these programmes do you think is the best for you (most pump and results)? How many times per week and which muscles each day? Thank you 💪
bro split is the best, but its best for intermediate, advanced and/or people that do sports where recovery is crucial
I discovered your channel 10 days ago and have swallowed already half of the content. Amazing work, keep it up!
Full body ( last sets to total failure ) 2x a week ( Sunday/Thursday ) 4 compound 2 isolation sets per body part…throw in a leg/core day ( Tuesday ) and you’ll be amazed at your results within a short period of time 💪🏼
How many sets in total do you do and what exercises?
@@assassinlegend1800 Well, I posted this like 8 months ago when I first started doing a HIT style routine. It was a great way of getting into HIT and finding out what my true muscular failure threshold was. I still do full body 2x a week on occasion. But, I’ve refined my workouts since then. I’d be happy to share my routine’s if you are interested.
@@stevencaldwell838 please do share your routine
@@otuzuul77 Well, it changes. My post was 9 months ago when I was practicing a HIT style routine… basically my introductory workout. Now a bit more refined….
Monday; chest, back, biceps
Tuesday; shoulders, Triceps
Wednesday; extreme legs.
Thursday; Monday’s workouts.
Friday; Tuesday workout.
3-4 exercises compound, 2-3 isolated. After a warm up for the muscle/ muscle group, one set to total muscular failure incorporating drop sets immediately back to failure ( which I consider being a part of one set ). If am am short on time or the waves are good and I’ll be surfing that week…, two full body workouts… always to failure and beyond!
@@otuzuul77 I spend 3 hours or less in the gym weekly…
Full body for me as I gotten older need more recovery time. So far it's been great. Plus with a family and work it works out perfectly. It depends how much time you have and if you have less responsibilities, then you have more time for the gym.
I think I found a good one. I do full body then two days off and on the second day I make it a light cardio stretching day then back to full body
Monday-CHEST , TRICEPS , SHOULDER , *LEGS*
TUESDAY-BACK , BICEP *ABS*
WEDNESDAY-RUNING LONG (EDURANCE) *AEROBIC*
TRUSDAY-SAME AS MONDAY
FRIDAY -SAME AS TUESDAY
SATURDAY- RUNING (SPRINTS) *ANAEROBIC*
You just made it so easy to understand mate, thanks 😉.. used to do bro split, I think now I will try push pull... Thanks again
00:01 Split training focuses on one muscle group per day, while full-body training works the entire body in each session.
01:24 Full body training allows for higher frequency and targets all muscles in the body.
02:46 Popular split training routines include push-pull, opposing body part, and upper and lower routines.
04:11 Split training allows for more exercises and sets per muscle group compared to full body training.
05:31 Split training allows for more volume and variety in your workouts.
06:49 Full body training and split training can both be effective for fat loss and muscle growth, but recovery and individualized attention to lagging muscle groups should be considered.
08:09 Choose between full body or split training based on your fitness level, time availability, muscle group focus, recovery time, and overall goal.
09:24 Split training is better for matching calf and biceps size, while full body routines are effective for fat burning and overall fitness.
I do 3x full body power building a week with cardio twice a day and it’s been nice and maintainable
I do full body 3 times per week, but I also put in some iso exercises like tri, bi and fly. So in total, I have 13 diff exercises, 3 set and 10 rep. and it takes me around an hour, when I dont have to wait for a spot or machine. It works for me.
My custom Routine
Strength + Muscle Building
D1 - Chest / Triceps / Forearms
D2 - Lat / Biceps / Abs
D3 - Rest
D4 - Shoulder / Forearms
D5 - Quads/hamstring/calves
D6 - Arm day Biceps & Triceps
D7 - Rest
D3 - we can add deadlift , lowerback extension + abs if u needed special care on lower lat & abs
2warm up & 2 working set
Warm-up 12 to 15reps not more - not less
Working set 6 to 8 after that use any of the following method to attain muscle failure.
1) Force_Reps
2) Drop_sets
3) Pause_reps
4) Static_Hold
5) Partials
6) Negatives
Diet , muscle failure , rest are the key to bulk + strength .
I have been doing full body workouts for 5 months straight and I'm have gotten amazing results. In 6 more months I expect to look like I've been working out for 2 years, highly recommend it.
3x a week?
I do full body lifting 3x(mon, wed,fri) a week and run 6 miles each day on my "off" days(Tues, Thursday, Sat)and rest Sunday, works for me and I'm almost 44.
kudos to you. I do full body all week 4x and on Saturday I do calisthenics and Sunday is rest. I run 6 miles everyday, I swear by this routine as well. The reason it’s so high intensity is because I’m training for fights.
@@icarusnicholas2852 💪💪💪
I really needed a video like this. It helped me a lot. Most videos of this type have just been confusing me. I have watched 10 videos of this type and I haven't understood anything. Thanks.
Great Video, Sir. Looking forward to try this one. Thanks alot, This type of video is very easy to understand with all these graphics . You have earned a sub.
Daaam he really covered all questions !
Respect 💪🏿
By far the best workout information channel. 10/10.
I've been doing fullbody workout since I started working out for 4 years ago. I don't have the time to be in the gym for more than 3 days a week. It takes me an hour and the half, sometimes 2 hours per session and my results are outstanding. don't think I'll ever have the time to do split.
Can you share your routine
saurav athparia agreed
you train your leg once a week?
@@cautarepvp2079 fullbody means he does to train his legs. So 3x a week. Thats good for growth
L K yeah I can do an L sit now because of my full body routine
Would be interesting if you included the difference in growth types from different training types.
This has a major effect on what the effect of your training is. The sports you train for create different needs.
Example; a boxer, mma fighter, footballer, basketballer and power lifter all have different needs from thier training.
Advices loud & clear... thanks buddy👍
Push Pull Legs are best .
Recovery Happens in 72 hrs , and you can repeat , There Come The Gains
thats what we used to call a 3 day split back in the day
Yeah I used to do full body and got less gains from it I much prefer splitting it allows to really focus on individual groups to maximise gains and really progress. But I say do whatever works best for you everybody is different.
@@gravemind6536 true, i get best gains from hitting full-body hard all compoun lifts with 2 isolation movements at end
i work legs three times a week with only 48 hours recovery..but save heavy squats for fridays only...3 day fullbody is more frequent but less volume on day as you work everything
@@Mks25932 About the same as a split. I found I could work harder on the fullbody workouts though.
Monday: Biceps
Tuesday: Biceps
Wednesday: Biceps
Thursday: Biceps
Friday: Biceps
Saturday: Biceps
Sunday: fuck the legs get some biceps
You will look dumb asf having good biceps but tummy and back of a middle aged drinker
@@ilirhajrullahi3234 😂😂
f*** yourself & get some brain
dumbest comment I’ve seen g
I can imagine a guy with huge biceps but skinny all around
Monday - Full body workout + Abs training (1h 30min - 2h)
Tuesday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min)
Wednesday - Full body workout + Abs training (1h 30min - 2h)
Thursday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min)
Friday - Full body workout + Abs training (1h 30min - 2h)
Saturday - Cardio 5km jog/walk while monitoring heart rate + Flexibility training (1h - 1h 30min) OR rest day depending on fatigue levels.
Sunday - Rest
This method allows me to train Strength, Cardio, Core, and Flexibility, 3x a week each.
when i first started i was doing full body workouts to try to get a well rounded foundation of muscle and fitness. as time went on and i lost fat and gained muscle i've been splitting more and more. i don't have such a quick recovery, so splits have really helped me increase the volume of exercise i've been doing each week. good video as always 👍
was that better for gaining muscle ? (i am wondering because i dont know what i should do)
@@ario3730 it's important to have a good foundation of strength throughout the body before you attempt heavier or more voluminous training. i believe that it's a good idea to do full body workouts with light weight when starting for this reason. as you find what you like and what you are good at you can then specialize your sessions.
Tried everything full body, PPL, U/L
And gotta say a sensible brosplit has changed my physique the most
How old are u?
should newlifters do full body workout or split(4 days) ?
Explain what you did?
True
@@spiderjerusalem4009 if u are a beginner do bro split
I am a beginner and I don't really have enough strength at the moment. I have been a just sitting playing games and laying down in bed. I realized that I had enough of that routine and want to become a better version of myself. I am doing bro splits atm to properly introduce my body to the workload so it can adapt. I am also doing this to learn the proper form and posture when doing different exercise. I think if my body eventually adapts after months or a year of continous exercise I will switch to full body.
How is your routine now sir?
My muscles recover fast so i workout 6 days a week but not at the gym. I workout at home with no equipment such as: push up, sit up, squat, calf raises
No shit they recover fast. Doing what you just mentioned builds no muscle lmao
@@tunod- he said “such as”, he’s only listing some of the exercises he does, learn context smart one
Three days of splits
(Chest, triceps)
(Back, biceps)
(Legs, shoulders)
2 days recover
1 day full body
1 day recover
Do the whole process again next week 😬
My workout
• Monday - Chest and Triceps
• Tuesday - Back and Biceps
• Wednesday - Shoulders and Legs
• Thursday - Chest and Triceps
• Friday - Back and Biceps
• Saturday - Shoulders and Legs
• Sunday - Rest
The bro of bro workouts
Been lifting for a little over a decade, none of this info was new, but yet it was EXACTLY what I needed to hear to finally get my ass to the next level.
Thank you my guy, what a wonderfully crafted presentation. Started following your channel for about a couple months, considering giving your program a try. Take care 👊🏼
any change so far?
Focus on Chest, Back, Shoulders
Make armday secondaire lifts with one of these 3 lifts. Train 2 times a week, half an hour intense cardio each week. And let the gainz begin!
For real, Gravity is the highest quality no b.s. fitness channel on TH-cam.
I am 79 years old, 5'7", and 153 pounds. I spend 3 hours at the gym 6 days a week doing a full-body workout every day. The actual time with muscles in tension is about 50 minutes. I do 25 exercises 3 sets of 8 reps. Each rep takes 5 seconds, 1 second push or pull, and 4 seconds back to start so each set is 40 seconds with a 1-minute rest between sets and 3-minute rest between exercises. I started doing this 2 months ago after doing 6 days a week alternating upper and lower body workouts for 4 months.
Sounds like alot of excercises per session.Shouldnt you be getting a rest day after each session also?
@@TheIndianscout Yes, it was too much. After doing it for a month I went back to alternating upper and body workouts 6 days a week. This gives each group a one day rest twice a week and since I take off one day a week they get a 2 day rest once a week.
Upper and lower body routine ✅
MWF- Full Body with a few different accessory sets after compound full body sets. T/Thurs - Cardio/HIIT training. Sat/Sun - Vegetate. 💪🥴👍
Monday: International chest day and tri's
Tuesday: Legs, light cardio, Abs
Wednesday: Back and Bi's
Thursday: Rest
Friday: Shoulders
Saturday: Beer and pizza
Sunday: Rest, more beer and pizza
twes619 🤣💪🏻👌🏻
Nice dopamine overdose
Beer is a no no
This one sounds ok
It’s whatever your schedule says. I’m in high school and tons of homework. I do full body 3x a week with good diet(of course) and my body is really lean! So do whatever you *can* because not everyone has time so keep grinding people!
Do you think full body split is good for athletes? Cause i just want to have muscles that improve me in my sport
Great content 👍
I usually switch between all of them, when I get tire of one way , I do another way for awhile.
Same.
Ive been doing this for 26 years:
Mon-chest and back
Tue-legs
Wed-off
Thur-shoulders and abs
Fri- arms
Now I’m 49. I think i need to calm down now and ease up. A full body workout seems best after years of
Heavy lifting and some injuries in and out of the gym.
You should change up your training splits at least every few months, every 26 or more years might be a liitle too long to wait to switch it up, just saying. :)
@@adriancampbell8310 i have changed things up due to injury. I don’t need to be as big and muscular at this point in my life. I maintain what i have easily and that seems good enough for me to be satisfied and happy.
@@TC-hs5wy if you don’t change things up you will get injuries. Constantly hitting the muscles and tendons the same way week after week = injuries. We are creatures of habit so mix it up a little and lighten it up a little with less rest between sets and maybe a drop set for the last set of each exercise and good things will happen. I’m 54 and I look and feel great. Body preservation is what it’s about at my age so some weights and fasting and I’m lean and healthy. Take care.
@@adriancampbell8310 ..exactly… ive been taught supersets since i started in ‘96. Heavy or not heavy, anyone who is committed to 30 years in a gym is going to experience some pain and injuries. Changing it up helps but at the end of the day your body tells you to take some extra time.
@@TC-hs5wy Ya'll get injuries because you guys are not resting enough before you workout again your suppose to let the muscle fibers heal before you break them down again its the same reason athletes are constantly injured their bodies never get a chance to truly heal
I switched from push pull legs to full body training . I’m not taking steroids so the muscles need more frequent use to signal to keep growing . I’ve had the best results I’ve seen in a long time in the space of a couple of weeks already it’s mad .. I don’t feel sore or fatigued and I’m enjoying the connection my body has working the whole body . Brilliant I will stick at this now and it’s brought the excitement back to my training for sure
8:26 is that Hrithik Roshan lmao didn’t expect that
example for some kind of busy guy ... neither i expected that
Even if he is busy he is dedicated to his body for his film he needs that body he earns from his looks
That clip of Mr.Bean on the rest day is exactly how we spend it.