Ben Pakulski BEST Training Split For Hypertrophy (BUILD MUSCLE)
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- tinyurl.com/pjw... - click to learn how to overcome your limitations - Ben Pakulski BEST Training Split For Hypertrophy (BUILD MUSCLE) - If you want learn proper training split to build muscle, IFBB PRO Ben Pakulski explain proper training split to gain muscle.
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This is the best video I've ever seen in explaining training splits. Everyone wants to hear definite answers but the reality is that there is no secret recipe for a great physique. The key is to find out what works for you, and do it in a way that you enjoy. Eat big, and train big, and you'll grow regardless. It's pointless to argue about what's the "best" split
Holy crap...you aren't lying....started using some of the tips on these vids with my lats and biceps yesterday.....PAINFUL contractions....I don't think I have ever hit the muscle with an actual focused contraction before...I am stripping down the weight and saying to hell with my ego. This is the way to do it.
+Eric McBride which tips
Good reminder.. What he says is spot on and what we all seem to forget as we pursue the " best split". Keep his info in mind as you apply your own knowledge and experience to create the split that works best for you.
In all this years (which are still not enough) I understood that the perfect split can not exist without extremely fast recovering which means more rapid metabolism and exactly the level I am talking about is connected with forbidden things
If not there is always a choice to overlook some muscle at the expense of another and after time to roll the priority in to the other side.
In one good split you also have to put you priorities (muscles) in the beginning of your split and first in workout
Nice video, straight to the point. Inflammation in the joints is my #1 enemy🥺, but we keep on pushing
the image to this video said training spits :( i wanted to see spit
Haha
I'm really interested in knowing what your opinion is on two a days, as in training the SAME muscle group twice in one day. Is it okay for me to do this?
No mention of a training split routine in the video.
best pro bodybuilder to take advice from........big muscles big brains.....bpak
What's every ones thought on push pull legs I was thinking for pull I be doing 1bench press/ with 2 incline press/3decline press /4 push ups /5shoulder press/6latrail raise/ 7bent over flys /7tricep xtentions /9one arm tricep extentions /10close grip press/ day2 1chin ups /2bbrows /3db rows/4deadlifts 5ez bar curls/6db curls /7preacher curls /8hammer curls/9rist curls/10reverse curls/day31 squats/2front squats/3split squats/4leg curls/5caft raise/6toe raise every thing in sets of 10 for 3 sets
So aftar my 3rd day I would reapet this so I can hit the muscels 2a week
LOL the girl in the back doing curls.... dat form doe
I thought protein synthesis was elevated for up to 36 hours after a workout in natural lifters, not 72.
The whole video was basically a waste of time unless you’re some new litter who will accept any explanation bc you’re super motivated.
Can ya show the exercises, or anything
muscles recover within 48-72hrs depending on if youre doing a science based cable workout or an actual workout
Brawn and brains. This should have more views and subs!
he always come up with rational answers for all your questions..!!
intro way too long
I thought it was about to go from intro straight to ending
Ben - what about "systemic" recovery (CNS, etc.)? At what point is it too taxing on the body to train every day? 5/7 days? I agree 100% with the logic of days between muscle groups/body parts. But just worry about the entire overload to the system. The human body is incredibly adaptive, but to what point? What are the extremes? Mentzer's "ideal" program of one workout every 3-4 days? Or a Poliquin-esque 2on1off approach? Thoughts please.
Thanks,
jeff
Thanks Ben! keep uploading daily videos, please!
Killing it everytime, as usual.
Abs, chest & back
Legs & shoulders
Abs & arms
Chest & back
Abs, legs & shoulders
Off
Cardio, Abs & forearms
***** I feel like If i did that, my shoulders would be getting the raw end of the deal after chest everytime
+Reyese 13 its decent,yes you can,but i suggest not superseting chest and back,yeah arnold did that doesn't mean that its a good thing to do every weak for a year,he would do these just before the competiton to mix it up a little bit to shock the muscle,superseting chest and back your blood is going back and foward between those muscles so its not something you should stick up with for a long time,i prefere kevin levrones workout style more,he does chest shoulders and triceps in one day,cause doing chest you involve those two muscles the most,so while the blood is flowing its smart thing to do to hit them all.and it also opens up an additional day to hit those muscles again the same week.(sorry for bad english)
Awesome, thanks Ben - keep the vids coming!
Video starts @0:27
recover time varies from person to person, I am gonna 3 splits so 6 days workout ı see results
Great advice thanks Ben
I'm sure a lot of people would train with that goal, but I have more modest ambitions, looking like Vince would be good enough for me, there's a huge difference between the two of them, but they have achieved what they have with a lot of common traits in their training. Ben looks good, but Vince looks better, IMHO.
you can train calves everyday? Even if they are sore?
thanks ben
really very good advice
Just a thought, you trained your calfs every day for 5 years and got results. But your recommending giving your muscles 2 to 3 days of rest to recover.
Would your recommend thatn workload for lagging calfs, what about doing that for abs too, to work these muscles out every day for years? What about another muscle, like delts?
Just wondering/trying to think out of the (training split) box...
M. Fatani I can only speak for me personally, but my calfs and abs can take a beating everyday and still grow. I wouldn't recommend using these techniques for other body parts, but it really makes sense that calfs and abs would recover quickly, even from an evolutionary perspective.
Matty N I agree with you 100%
+M. Fatani becouse we use calves and forearms all the time,( slow twitching fibres) so you can work on them alot....my forearms never grew, did 3x50 wrist curls every evening, and now they are huge.
Chest,
Back,
Legs,
Shoulders,
Arms,
2 days off..
no cardio?
+GalileosGuillotine lmao right!
+Swag Hunter D sorry for my bad grammar
Bruh back before chest so lower back can recover for squats
aaronlara05 i
Nice advice
Legs
Push
Legs
Pull
Off
1 day of rest for legs? what do you do, calf raises?
First leg day:
Heavy squats
Leg extensions
Lying leg curls
(i focus on my heavy squats that day so much that i get tired pretty quickly)
Abductor/adductor machine
Calves
Other day:
Pause Squats
Stiff-legged deadlifts
Seated leg curls
Leg extensions
Calves
Michel Estifa Obviously no intensity to your training
True Vaughn
yeah lol
Josh Taylor 3-4 days max? lol.
I do this.
Chest, abs
Arms
Shoulder back
Legs.
Restart or rest
+Yazan Ibrahim No legs? Good gains I bet you've gained with that schedule
+Fran Batista are you stupid, legs is on the list
Yazan Ibrahim do since you hit triceps on chestday and biceps and some triceps on shoulder/backday having arms in between is worthless. Do chest shoulders/back/legs/arms or chest tris/back bis/legs/shoulders abs
If you are looking to get ripped, you should Google "Atomic Max Muscle". They will help you get the body you deserve.
B-Pak!
Overtraining exists… less is more a lesson took me years to learn …
It usually takes everyone awhile to learn. You're not alone.
Ben you are VERY VERY knowledgeable... one of my favorites represent our sport of BBing!
New plan...Hitting calves ED
Thumbnail: it's spelled "spits" BC Ben takes no Ls
I wish i'd wear a shirt of myself... LOL
So you didn't really help lol
That intro is quite a bit too long to watch every time you wanna see one of your movies, Ben.
this guy is really smart. I am definitely not taking that away from him. butttt if you want the results he has, you either have to take roids or workout consistently for about the next 20 years.
The roids part for sure, 20 years tho? Maybe, but don't think it will take that long. But his advice works for everyone, tho only like 0.01 of those seeing this wants to look like him, or actually, are willing to put in the effort to do it. Done a lot of what BPak advices, and it's given me some great results. And I read on his page where someone asked him about the roids, and he didn't admit to using to black on white, but he said that he had clients, some on drugs, some not, and it didn't really matter, they all got great results, needless to say that drugs designed to push you beyond the natural boarders of the human body actually gives greater result, but the point is that you will get bigger, stronger and healthier by listening to Ben, regardless of the drugs!
How stupid are you?
I train and take this guys tips seriously, but I would not want to look like him. Half that muscular will do. That's not to say he's not a good role model, but I wanted to say that not everybody who does bodybuilding wants to look that big.
If you're actually into bodybuilding then you want to look like that, are you prepared to take the PED's and put in the work and focus he's put in? Probably not.
Not everyone who builds a race car wants to break a Land Speed Record, but the engine building, and principles of efficiency still apply.
You take the knowledge and advice, and go just as far as what YOU WANT... and then Maintain that level with the most efficient and least-time-consuming methods.
You really think getting to big is your biggest obstacle in bodybuilding? Alright bud
Jon Mcder Sorry, I have no idea what you are talking about there.
ништяк
Appreciate Video! Sorry for the intrusion, I would appreciate your initial thoughts. Have you ever tried - Basario Amazing Body Domination (do a google search)? Ive heard some pretty good things about it and my friend Sam at very last got shredded fat free peck muscle with it.
.....it's strange to see my face on my t shirt.
wearing a shirt with yourself on it
Wring title! Click bite or whatever.... 🤦♂️
5th not funny at all
8th
7th
6th
3st
4rd
1rd
2st
we ask for the best training split and you tell us all this shit we olready know this guy just dont want us to be where hes at plain and simple
Buy his programme then if you want his split and quit complaining
with that attitude you will never be anywhere close to where Ben is, or where you want to be... not cool man
ok
No, it would be arrogant/ big headed of him to claim that he knows the best split because I doubt anyone does, due to there beign so many different variable e.g genetics, diet, injuries etc. :L he's simply giving what he believes is the best advice so that his viewers can progress, taking what they can from this video. You just want to be spoon fed.
I wish i'd wear a shirt of myself... LOL
I wish i'd wear a shirt of myself... LOL
I wish i'd wear a shirt of myself... LOL