Comparing Training Splits for Muscle Growth (20 STUDIES)
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- 0:00 Moderately Funny Skit (Maybe Not)
0:25 Intro
1:47 Part I: House of History
4:27 Part II: Very Important Note
5:41 Part III: Outdated Data
10:54 Part IV: What About Higher Volumes?
20:10 Part V: What Explains These Results?
23:08 Part VI: Important Limitations With the Data
30:18 Part VII: Practical Considerations
34:40 Part VIII: Takeaways
References:
History of training splits: physicalculturestudy.com/2015... + barbend.com/history-of-body-p...
Hackett - pubmed.ncbi.nlm.nih.gov/22990...
Schoenfeld 2016 - pubmed.ncbi.nlm.nih.gov/27102...
Schoenfeld 2019 - pubmed.ncbi.nlm.nih.gov/30558...
Gomes et al. - pubmed.ncbi.nlm.nih.gov/29489...
Ochi et al. - pubmed.ncbi.nlm.nih.gov/30013...
Yue et al. - pubmed.ncbi.nlm.nih.gov/29216...
Barbalho et al. two studies - pubmed.ncbi.nlm.nih.gov/31188... + pubmed.ncbi.nlm.nih.gov/30779...
Vigotsky et al. - osf.io/preprints/sportrxiv/sg...
Stronger by Science Barbalho article - www.strongerbyscience.com/bar...
Evangelista et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Brigatto et al. - pubmed.ncbi.nlm.nih.gov/29528...
Zaroni et al. - pubmed.ncbi.nlm.nih.gov/31260...
Bartomlomei et al. - pubmed.ncbi.nlm.nih.gov/32168...
Lasevicius et al. - www.ncbi.nlm.nih.gov/pmc/arti...
Longo et al. - journals.lww.com/nsca-jscr/ab...
Damas et al. - pubmed.ncbi.nlm.nih.gov/30289...
Ogasawara et al. - pubmed.ncbi.nlm.nih.gov/28729...
Damas et al. - pubmed.ncbi.nlm.nih.gov/31268...
James Kreiger analysis - weightology.net/the-members-a...
Aube et al. - pubmed.ncbi.nlm.nih.gov/32058...
Scarpelli et al. - pubmed.ncbi.nlm.nih.gov/32108...
Music:
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Philanthrope, mommy - Illegal Caviar chll.to/b2026c00
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Bonjour:
0:00 Moderately Funny Skit (Maybe Not)
0:25 Intro
1:47 Part I: House of History
4:27 Part II: Very Important Note
5:41 Part III: Outdated Data
10:54 Part IV: What About Higher Volumes?
20:10 Part V: What Explains These Results?
23:08 Part VI: Important Limitations With the Data
30:18 Part VII: Practical Considerations
34:40 Part VIII: Takeaways
0:00 that was more than ''moderately funny''...........now where did I put my popcorn?!
Does Wojack work out?
Salut.
a
Thank you
God bless you
I think the split that you enjoy the most and allows you to want to go to the gym and train with the highest effort is the best split.
Agreed! :)
Yuppp I train anterior and posterior....
boooo
Absolutely, and usually left out of the equation. What fits your lifestyle and preference has far more an impact on consistency and progression than forcing yourself to some "ideal" mentality. All natural speaking of course. They all work and anyone can make them all work applying the big three properly, volume intensity frequency, but consistency and eagerness is left out and its a far bigger ingredient for progression.
Agree
I’m glad the short rest intervals between sets was mentioned. However I think the elephant in the room for factors that cause conflicting data in these studies is amount of quality sleep, quality nutrition, and intensity. These pillars are essential for building muscle for average people. If these factors arent diligently being tracked and monitored, it greatly lowers the quality of the data.
Great points, some of the studies (not all) did "control" for calorie and protein intake. But there's always going to limitations with studies regardless, it would 100% be ideal if researchers could nail everything, but implementing this in practise is hard unfortunately :)
Don't forget cardio. Did they test the study participants for that?
Well if you have randomization then it shouldn't matter since all groups should have a balance of all the variables you mentioned.
Makes it not a test. Should test them in a place like a prison n they all eat sleep and shit in same building and don't go out.
True! I too thought it was intensity. Since bro split studies usually make the participants trained to or close to failure with that much sets. While other splits not so much intensity especially Full Body Split, hence the similar results. But that beg the question: “what if those other splits trained to or close to failure?” I bet it would be even better in terms of gains.
This doesnt mean bro split doesnt have its merits I think its great for neural and muscular recovery, also for tendons etc since they got longer breaks
I think another factor is what you do for a living. Sitting at a desk for 8 hours a day vs. being on your feet 8 hours is going to make a huge difference in recovery and which routine is right for you.
That's a very good point!
Yeah being on your feet at least 8 hours a day is considerably better
I did full body 3x per week for years. The breakdown was 5 exercises (lower, push, pull, and two isolation) w/3 sets per exercise and 2-3 min rest between sets. Saw great success following basic progressive overload principles.
But then I got it in my head that I needed to do more with age. So I increased volume and frequency with both upper and lower as well as PPL. If anything I felt a bit worse, strength regressed, and my body comp suffered a bit.
A year ago I went back to my full body protocol of 5 exercises/15 total sets 3x per week. Haven't felt this good, looked this good, and been this strong in years. Taught a valuable lesson that less is more with the right intensity. 💯
Interesting, thank you for sharing dude!
Same here. I used to do the bro split in college over 30 years ago. I don’t like that way now. I feel better doing a full body - with 2-4 sets for an exercise covering push / pull / leg - and it seems to work best. I don’t like the feeling of blasting back one day - then legs - etc. it feels incomplete. I do a full body and then also work kettlebell snatches / swings / get ups into the program.
bench 1rm?
Exactly the same for me m8!
I am currently doing under upper again, mainly to focus on legs more, and get more isolation in for underdeveloped muscels. But i probably go back to 3x fullbody at some point. (2 x only compound and 1 x higher rep mostly machines)
I think you Just Not Trained hard enoth or Split IT Bad
Finally, after about 2 weeks, I can enjoy my life again for 35 minutes.
Haha, I appreciate the support my friend. :)
Sad
@@MexicanCrusader you’re sad
@@xanderfrandsen880 mf the only happiness this guy can get is from a video, I know he's joking but still come on man
I have been training for 15+ years regularly, my conclusion: it doesn't matter as long as you keep training. That is the key, gains are a LONG TERM project and training consistently is, by far and away, the most important factor. So my personal advice is to do what you're comfortable with as long as it keeps you coming back to the gym, at times I liked to do bro-splits, at times I liked full body workout... it doesn't matter, especially if you're an advanced recreational lifter.
This exactly consistency beats all
exactly! I started with full body, but over time learned that I hated it, because my cardio and nervesystem was fucked after finishing my upper body part of the full body workout and I used the skip legs as a result more often or did the sets half assed. After a year I switched to a bro split and noticed I had much more gas in the tank working out 5 times a weeek and I only focused on one muscle per workout thus having much higher intensity in shorter workouts. However after a time I felt, that it happend often enough, that I skipped a day due to personal life, which resulted in me not training one musclegroup for 2 weeks, so I switched to a Push Pull Leg and eventually to a mix of push, pull leg and full body, which works best for me now. I go the gym 4 times a week, hit my push, pull and leg movements very hard (i.e get in my 12-15 sets per week guaranteed) and then my full body day is more complimentary. I usually hit 3-6 sets for each muscle group and focus more on compound lifts. Sometimes I skip the leg day, then I focus legs more on the full body day. Sometimes I skip the full body day, but I was still doing 12 sets for the week so its fine. With that split I am flexible in my time and in most cases I hit the gym 4 times a week and get in all the sets I need and hit the muscle 2x a week which always felt more right for my body. At the end of the day everybody responds different and some have a good gastank and they can do full body workouts 3x a week and be intense for all muscles, some have tons of time and they can hit the gym 7x a week and others have very little time and they can only go 2x. Either way, you have to do what fits you best and THATS the best workout!!
I don't agree. I trained for many decades, using Chest Mondays, Back Wednesdays and Legs Friday. This was what I was initially taught from my high school teacher, and it was due to how to maximize all the equipment usage across all 20-30 students.
I took a 6 year gym break, in my forties, but kept active. Now close to my fifties I started a full body workout, 6 exercise (two exercise per body part: back, legs and chest) plus additional two exercises for delts (want that V taper). I does this 3.5 times a week, or every other day. Sometimes I end up working out on a Sunday (every two weeks) but guarantee a rest day between workouts to get rid of local and systemic fatigue. My workout lasts 1-1.5 hours cause I don't rush. Watching my body breathing and other internal factors before doing another set, instead of a set rest interval.
Big point, I track all my sets, writing down my weight used, reps done, and reps in reserved. This really help, and something I did not do before. And maybe is helping me with gains than the split I was using.
I just love how your way of sharing the information evolved i can literally watch these all day👏
Thank you dude, that means a lot :)
This man is a legend- he puts the timestamp up so you can skip to the info...
but:
1) I like context and find this section helpful and motivating!
2) Truly trying to help us out, not pad the video with fluff to get more minutes of Watch Time.
and for that- I watch your videos through in their entirety. Hope you making money off this channel you deserve it brother!!!!
Thank you so much my friend, as always. Your support means a lot!
An underrated gem
Great video. All of this is just confirming to me that having a training journal and gaining your own experience as to what works best is really key. For me after a training break I tend train more frequently with lower volumes and intensity. As the volume and intensity progresses over time so the frequency becomes less. I find I need a little more time to recover once I hit 9 sets per muscle group per session and my cap is probably at about 18 sets per week per muscle group. Then eventually I reach a point where I'm struggling to maintain this sort of training level, then I take a week off training and start again. With regards to rest between sets, I find recovering quicker in higher rep ranges (except squats, need that 3mins to catch my breath lol). I also find that some muscle groups recover quicker than others or can take more volume. I go up to 24 sets for shoulders per week. Legs I tap out at 12 sets of squats/ leg press or split squats. So for me it's a bro split all along, training whatever needs to be trained, taking recovery into consideration.
Its good to find a good YT channel before it blows up. Great content dude, keep it up.
Appreciate it! :)
What’s the difference if it blows up?
@@froggyboyyget aired mate
Great video. One monkey wrench is that whatever routine you're on, changing the routine improves growth. So, if you try to find out which routine is best for trained individuals, it may end up being whatever one is the most different from the one they're already on.
Thank could potentially be the case!
this channel deserves so much more attention
Thanks for the dedication! Good luck and keep it up!
Thank you my friend!
Once the pandemic started I was forced to train from home and changed my routine from bro split to a modified upper/lower split (I throw in a 5th day of core/other.) I found that my muscle size generally increased in most areas or stayed about the same. But that could a result of just switching up the routines, which is another wild variable in these studies using trained subjects. Also I'm 63 and have been training for years. It could be that my body changed so what worked when I was 30 doesn't work so well now, especially the number of effective sets per workout which I found interesting. Age could be another variable that explains all the mixed results from the studies.
very inspiring to hear your experience as a lifelong lifter! thanks for giving us all hope
I think the best thing is to try to see which one best suits your needs and enjoy. Thank you for the effort you put into these videos
This channel def needs more exposure, great info and great way to make science digestible for us regular folks, def subscribing
Thank you for the kind words, they sincerely mean a lot to me! :)
finally with this video many concepts have been clarified for which we often fight. All splits work in general, a subject just needs to be able to figure out what works best for him, and to do that he just have to try. I have tried all 4, but the full body remains the best for me. simple and effective, with a high frequency and a high protein synthesis
:)
It's only about your training experience an advanced person cannot train the same body part too often and the RPE 8 does not work at a certain stage .
So in short, the less advanced you are, the more often you have to train the same body part.
No science is needed for this conclusion
I'm not a fan of full body. I get super wiped out, have to rearrange and move equipment a lot (have home gym) which just makes it a pain. If I had a gym with a circuit, I would probably like it. Currently doing PPL. PPL and Bro have worked best for me.
This does not clarify anything. There are way to many variables in these kinds of studies for any of them to have solid information.
@@TH-camChillZone No science is needed for this conclusion really reminds me of both "It's common sense" and "That's a fact and everyone who says differently, lies"
Honestly just discovered your channel and you are criminally underrated. I hope you hit it big soon.
Thank you my friend, that's very kind of you. Welcome!
Great video. Was thinking about switching to an upper lower split and this video cleared things up for me. Love your channel, I genuinely think this is the best channel on hypertrophy science out there.
Awesome to hear dude! Thank you :)
What split were you switching from? Why did you decide not to change? Curious cuz I just switched to upper lower from push pull after hitting a plateau.
@@mcducloz I did the same, switched and I've managed to increase my weights and hit new prs
@@talhacreates4944 That's great! congrats! Do you follow any particular U/L program?
@@mcducloz yes I've got a link to the one I'm using currently, I tweaked it a little for back cos that's a weak point but other than that it's done me solid in the gym
One interesting aspect of more volume (as long as it's recoverable) could be building up work capacity (in terms of growing resistance to systemic fatigue, building up cardiovascular health, blood supply to the muscles, etc.). That could hypothetically lead to more gains down the road even while stunting short term gains a bit (due to never quite making it into the supercompensation stage), but is impossible to test in a short test period like 12 weeks.
Not sure if there's much scientific material on that out there but it could be an interesting topic to dive into!
This is something I've been thinking about for a while, haha. I plan to make a video on it some day :)
lol, never felt any suspense when being told about different scientific studies after the Barbalho "however we do have some valid..." -- your in depth overview of the scientific research behind hypertrophy is incredibly valuable and much needed in this space
Haha, thank you my friend :)
As always, very valuable information in that video! The notion of individual variability is very interesting to explain the different conclusions in those paper. I have some reserve with the Damas study, because they kind of only compare 15 to 6-9 weekly sets but for only one exercise. So maybe their results only showed the variability in individual for the maximum sets of a 1 single exercise. But I don't doubt that there can be great variability between individuals and for that reason I might very likely try to train my leg 2x/week instead the same weekly volume and see how it goes. Now, I only train my legs 3 x a week (mostly quads and calves). Maybe novelty also plays a role in it. I've been with the 3x /week since December so maybe I'll get a bump just for switching to 2 times/week and after a couple of meso I could try to acknowledge what works really best for me.
Thank you! I think you make excellent points! I think novelty could als play a role like you say too. Perhaps switching training frequencies overtime can be better than just training with one frequency long term
My problem with full body workouts is that I could never go to failure with my legs, if i already went all out on my upper body ... I just don't have enough energy so I'd rather split it up. On the other side it seems very time consuming and boring for me to go to the gym only to do some biceps curls and nothing else, so with PPL I can go all out on every group without soreness interfeering and rest enough which also feels less stressful for my life outside the gym. Psychological aspects such as motivation and stress aren't considered in these studies but you should choose a program that you can stick to and feels great.
Solid stuff dude, nice!
You said it best, choose a program that you can stick to and feels good, I've been in the gym for 16 years going on 17.. started at the age of 16 and I'm 33 now.. I must admit the best results I've gotten came from a PPL but at some point in my fitness journey I didn't want to be in the gym 6 days a week, So I turned to full bodies & now I only go 2-3 times a week and get similar results like I did with PPL which is great! I suggest if you ever do full bodies again, start with legs first, sure you'll be a little tired at first but get the hard stuff out of the way first & then hit upper.. upper is & always will be easy.. it just all depends on your stamina & how you're feeling, cheers man.
Kai Haudenschild, Been weight training for 60+ years, the first 6 or so years were full body workouts. Squats always were performed first because of their difficulty. Even when performing 20 rep breathing Squats that completely exhausted you we quickly recovered and were able to effectively exercise the rest of our body parts. If you think a full body workout is to hard to do. Then I can only say your not really driven to get bigger and you don't realize what your bodies ability to perform work is. So get tough and don't give up.
Do a full-body push pull
Same here.
The moral of this, to me, is to just start working out! You'll find what works with your body once your start but if you never start you'll never see any progress.
FWIW, this is the routine I found that works best with my body:
Full Body - 3x per week w/ rests in between days
Day 1: Heavy (3 sets 5-6 reps)
Day 3: Light (2 sets 12-15 reps)
Day 5: Medium (2-3 sets 8-10 reps)
Saw the best gains, strength and muscle growth, once I started this routine.
EDIT: I believe diet plays a huge role in this as well!
Amazing video man.
You put so much detail in it. Thanks for sharing your knowledge with us. You really do your homework and read all this studies.
I predict your channel will grow pretty fast. The content is interesting and so helpfull.
Thanks and have a great day 😊
Hey my friend, thank you so much for your kind words!!!
This channel is amazing. I really appreciate your work wow
My favorite fitness channel. You always go past basic knowledge and dive deeper amazing
That's awesome to hear, thank you so much dude, it means a lot to me!
@@HouseofHypertrophy np keep it up
PPL is amazing for me at least, good rest, good amount of sets per week, balanced ,consistent and good progression
yep, it also just makes more sense from an anatomy standpoint
@@trimorth5996 I've been on it for 2 months now, so good so far.
PPL IS the best. But I think PPLxArnold perfects it. Your arms will lag on PPL. What I do is PPLxArnold and I do forearms on leg day
@@hurpaderppI go PPL for 3 months then Arnold split for 3 months, then repeat. Idk if that’s optimal but I like it
Brother RESPECT. you deserve 10m subscribers at least. English is my second language even i got no question . appreciate
Thank you my friend, that's very kind of you!
Hey mate , nice balanced presentation. I’m glad the algorithm brought you to my attention. Plenty of food for thought in this. Subscribed & gonna go through some more. Nice tune selection as well
Thank you my friend for your kind words! Welcome to the channel :)
This video is actually very helpful! I love the visuals. Talking heads can be boring haha
One thing we often forget is that all of our bodies are individually unique. Our bodies will respond, grow, and recover differently. Through trial and error, find out what WORKS FOR YOU, stick with that and build on that.
People forget that every split works. The end goal is the same whether you gain the muscle faster with high frequency or slower with lower frequency. As long as you’re training hard, you will gain muscle.
Very valuable channel, always great Info and data analyses. Thanks, greetings from south Germany
Thank you my friend! :)
Constructed very well--almost like a video form of a Narrative Review.
Thank you!
No problem, thank YOU for checking the video out :)
The V shred joke is just beaitiful 🤣
Haha, I was wondering if anyone actually noticed it as no one has commented on it before. Until now! Thank you, haha :)
I did and thank you 😂!!!
one of the best channels for workout info.... please make a video about one set for workout, high intensity vs high volume.
Hey, thank you. And yep, I plan to make a video on HIT vs high volume at some point :)
criminally underrated, the best video I've seen is this one, Weider is often criticized as a less than optimal routine without much evidence. Thank you ! Greetings from Colombia
Thank YOU! :)
I'm glad for such thorough data!
Awesome, thank YOU!
Who’s lost here ?
I like push pull skip-legs. It lets me enjoy myself whilst barely reaching my potential
Haha :)
The no legs fitness approach.
@@GymJones865 For legs I do bicep curls
Lol iagree i hate legs as well but not working legs and everything else including neck is i believe bad we should train legs
wdym squats and dl are lots of fun
And all this for free, I'm so glad for the good quality content given in here. Thank you very much
Thank YOU for checking it out!!!
First video I've seen from you and this was excellent
Thank you so much, great to hear! :)
I just cant do full body or any big splits. Deadlift alone can take me 15-30 minutes for maximum recovery between sets. Training multiple muscle groups in the same session makes me less focussed on each muscle group. Mind to muscle connection goes out the window and I'm also physically far more exhausted, my reps and plates go down.
Very interesting to hear, thank you for sharing ! :)
Try changing the order, one day you star with chest, the other day star with back, and then legs.
That's why my full body training has exercises in a specific order where one exercise doesn't inhibit other exercise by tiring me out early on.
One of the great benefits is the overall growth I see in my body, even with light stress in some exercises.
PPL is my favorite, although I frequently thrown in an extra "arms/shoulders" day because my arms lag behind my legs. Doing this, I probably resemble a bro split. But it's giving me good results.
In under a year you’ll be at 250k subs……….amazing amazing stuFf man your ability to articulate and expLAIN are 2nd to none.
Thank you my friend, that's very kind of you :)
Very nice motion graphics and editing overall
I love it
Thank you so much!
I often try and keep back and leg days separate because exercises like squats and all variants of deadlift hit the lower back especially so I often like to have my back as fresh as possible for legs
Muscle fully recover in 48hours however
Your joint cant recover if you push to the limit every single set
Your video getting better every single video anyway
Thank you!
@@mikeisraetellike9024 not every muscle recovers at the same rate. Larger muscles usually recover slower and it's also affected by other stress in life, endurance and other training, overall health and general condition, age, nutrition, amount and quality of sleep.
Well done as usual. I would like to see a study of the time in the gym and time actually moving wt. involved with each split.
Clear and concise. Thank you !
No problem, thank you!
I think the takeaway is that even very low volumes can work if the intensity is high enough but the most economical principle is to work the muscle as soon as it has recovered whatever the volumes and intensity. For most people doing tons of volume isn't economical. Personally I have been doing only 12-15 sets per session total with about 3 minute rests. Somewhere around the 1 hour mark is the limit for intensity. I work the muscles when they recover, arms and chest usually 3 times per week, legs just 2 with additional isolation work here and there when my compounds are exhausted. I'm sure you could even workout every day intuitively like this.
This channel is going to be big. This is the info and delivery most people are looking for. Even if you don't find short term success, keep making the videos, it will pay off. People just need time to discover your channel.
Thank you so much for your kind words, they truly mean a lot! :)
Wow this is your most interesting video yet! Also: Glad I didn't skip the history part, equally interesting!
Thank YOU, really kind of you!
That was really a helpful overview of the present scientific findings. Thx!
No problem, thank YOU for checking it out!
5:20 Ah yes, I love doing 1,000 sets for my triceps, just like my favorite natural bodybuilder, Rich Piana
If you're not doing 1,000 sets, are you even training?
I do think recovery management and other optimizations may be an advantage of a higher frequency. For example iff I do only 5 sets of squats twice a week I will be able to lift heavier then doing 10 sets in one day, conversely squats are hard on my CNS and 10 hard sets split across 3 days night be too hard for me to recover from. Fatigue management is an important factor that varies depending on individual needs. The particular optimal split is clearly individualised.
Thanks for the video (the first one seen on your channel). Leaving sub and waiting for more💪
Thank YOU and welcome!
Thank you for this video. Considering the number of sets and reps, I like to refer to Mike Mentzer, the first Mr. Olympia contestant to score a perfect 300. He advocated a clean diet with plenty of protein, fewer reps and sets, but always lifting heavy, training to failure and getting sufficient rest. Other Mr. Olympia title holders who used Mentzer's HIIT technique include guys who've won multiple time, like Ronnie Coleman, Jay Cutler, Phil Heath and Dorian Yates. Many later studies claimed that training to complete failure isn't necessary, that hypertrophy can be achieved if the athlete stops with one or two reps still in the tank.
been full body splitting the past 6 months and i will never go back lol all my lifts increased more then ever and i feel great. i go 4x a week. if you miss a day whatever youll just train everything tmrw. jeff nippard has a really good full body split
I train "4x/week", but it's more like "train a day, rest the next" . I started out training push/pull/legs, but since I have lots of spare time lately I kinda wanna stick around another hour some of the days, so I just do push+leg day, rest day, pull+leg day, rest day. Helps me stay outside longer (my workouts have gone from around 1h to around 2:30h) and it's great since I don't wanna stay home consciously for too long and instead just get home, shower, eat, crash into the bed and wake up the next morning. What depression does to you, I guess.
The only side effect is that I'm covering some ground in my leg area because I always felt like they were lagging behind compared to the rest of my body.
Awesome!
chad
really needed this.
Very nice work 👍
outstanding composition 🙌✨
Thank YOU :)
As someone who struggles with consistency, I can confirm, the best training is a consistent one.
As someone who used to struggle with consistency, and now lifting is my life, I can confirm, consistency is key.
I do calisthenics I don't plan the rep/set/rest in between and I've tried push pull and full upper ( I skip leg day I simply dont like and dont) I used to overthink about what is optimal specially as a newbie but I learned you don't need to do maximize the output just enjoy your journey if you become a type of person who only thinks about a dream like body you're never gonna be satisfied with your body but if you just enjoy working out you're always happy with your current body
I believe that whatever exercise routine, if done correctly, met with a diet to accommodate the exercise will net the gain the person desired.
It also depends on the person, how dedicated, hard working and determined.
It's crazy this content is free, best fitness channel on youtube hands down.
Haha, thank you so much dude!
I think the Arnold split was different than the bro split. Arnold basically broke his full body workout into three workouts done twice a week
I agree
I do push pull legs rest repeat I find it doubles the gain
@@achristfollowingturnbullma8237 I would put legs on your second day so you never work your upper body on consecutive days
@@gregpettis1113 I’ll listen to that and split the 2 up thanks for the advise
@@gregpettis1113 but how? If you do it that way you're still hitting your upper body on consecutive days.
I have been doing weight lifting and training since 16. I like splitting the body part exercises into groups based on both upper -lower and push-pull-leg. The weight seems matter most, and I also split according to weight, high frequency with lighter weight at beginning of week and low frequency and heavier weight at end of week. I always rest 3-5 minutes between sets, taking deep breath and drinking water.
Great stuff! :)
@@HouseofHypertrophy Thanks. I am almost 60 so have to listen to my body and adjust accordingly. Great videos you have particularly the research papers quoted. 👍👍💯💪💪
Thanks!! keep up good work!!!!
Thank you! :)
Thank you for your effort!
Thank YOU for checking out the video!
I Like Push rest Pull rest Push rest Pull rest
I then do calves/abs during Pull days and quads/hamstrings on Push days. This allows me two extra rest days each week and it helps me to never skip leg day
Doing push/pull one day after the other has some interference, pushing exercises use a lot from some back muscles, and the biceps is pretty used as well. It interferes with your recovery, so having a day of rest between every push and every pull is great
So you’re basically doing Bi/Back/Core and Chest/Tri/Legs? (Except calves)
@@steelers3242 Yeah pretty much
Forgot to mention I train Shoulders with chest as well, mostly because I focus a lot on upper chest and the shoulders end up being very demanded, so might as well do some isolation for them after the inclined benches
you should do quads on push, hamstrings on pull. ideally.
I guess there are two factors: stamina per session and recovery. If it trains too many set for same muscle group, then the sets at the end may be ineffective.
Similarly, if the recovery time doesn’t enough per day, then maybe there are tired for some days and some set is not effective.
thank you for the information.
Thank you for breaking this all down.
No worries, thank YOU for checking the video out :)
Very well done - I’ve been doing ppl and am making great gains
Thank you, awesome to hear :)
Been doing ppl huh? Make sure to stay safe out there
@@Thezazaas monkey pox
Wrap it up homie
@@Thezazaas wdym?
From my experience,no one can go wrong with full body or upper/lower workouts for building muscles.Its just all about finding the sweet spot of enough rest and sets in those programs.If someone has lifted a while and wants to loose bodyfat,the P-P-L program works great to keep muscle,while focus is diet,cardio and fatloss.😎💪⚡
Such a nice video !!!
Thank you my friend!
I've started doing pus/pull/leg and ab splits and I love it!
The most confusing video ever
If you increase frequency, you have to increase RIR. I think this is why full body works great for beginners. But as you progress, you have to train closer to failure and periodically train to failure. This is why pros train once a week per body part, as well as the juice. But this concept applies to naturals. But if you want, try working a muscle everyday for high sets not taken close to failure and see how far you get. ;)
total body always worked for me got tons of hypertrophy and strength gains. just use reverse pyramids wave amd step loading lift heavy always.
Impeccable knowledge keep it up
Thank YOU my friend!
Thank you for the info ! Get this guy more Subscribers 🙏
No problem, thank YOU for the kind words :)
The best split is all of them! Switch it up every so often, or what works best for your schedule. As of lately I’ve been doing full body day 1 barbells, day 2 dumbbells day 3 machine work.
I only have Fri sat and sun to work out so my CNS is fatigued by Sunday so I switch to machines, otherwise I usually stick to db or bb work.
dogshit you should try Them but to mix Up to much IS contraproductive
invest in adjustable dumbbells for the house and you can just do shit when you get time here and there.
Biggest issue with bro splits for many people is that you are working your shoulders every day except for leg day.
Shoulder issues almost always crop up eventually.
Magnificent presentation, HoH👍
Everything looks awesome!
More power to your channel Friend!
Have a great Wednesday 🥰 See you ~
Great video, thanks for posting. There is both an art and science to bodybuilding. Science is half of the puzzle. No amount of research or study will ever be able to quantify the artistry of building a great physique. Therefore the winning formula will inescapably boil down to what feels right for each..
Individual experiences and their own feelings are certainly important!
I do full body compound exercises 6x per week- 4 sets per body part daily. Sounds like it could be too much, but it's only possible because I'm never sore or exhausted since I've switched to eating Carnivore. Goes to show that diet is WAY bigger than "splits theories."
This was the exact comment I was looking for as I am carnivore as well. I wonder how differently our bodies react
Does the same count for strength training? I noticed some improvements after increasing frequency on my strict press at the same weekly Volume.
I certainly think it's logical individuals can experience more strength gains with higher frequencies. The current data (pubmed.ncbi.nlm.nih.gov/29470825/) seems to indicate with volume equated, higher frequencies aren't actually better than lower frequencies, but when volume is noted equated, higher frequencies are better (indicating it's the volume driving these gains). But these data are on average, as mentioned, some individuals may indeed gain more strength with higher frequencies even if they do not increase volume
At some point I should make a video on training frequency and strength gains :)
I do push days and pull days.
Pressess/Squat/Flys/Deadlift then Pulls/Rows/Spreads/Leg curls.
I have an erratic work schedule so I can only do workouts 2-4 times a week.
Interesting vid!
I thought protein synthesis peaks with naturals after 24-48 hours? How is it that a bro split is comparable? I've always thought naturals basically lose gains if not stimulating hte muscle again after that time regardless of intensity. Would be good to know what you think. Great vids.
Thanks dude, check out the video I posted before this one here, it answers your question: th-cam.com/video/gYHqoiazXFU/w-d-xo.html
i train everyday to reduce myostatin
You're correct, long story short.
Not even close.
This is why I’m so torn with PPL vs Bro Splits. I did bro PPL for years and always left feeling fatigued. I would do PPL x2 weekly and an average workout would be 8-12 sets of chest, 8-10 sets of shoulders (OHP and Laterals), and 6-8 sets of triceps. At minimum - that is 24 total sets for that workout. Whereas my bro split (which I’ve begun about 12 weeks ago now) sees me doing about 20 sets maximum for one muscle a day (I increase sets by 1 set each week until my mesocycle is complete) I have found that strength gains while on my bro split are much more consistent even at the high end number of sets and found that the PPL split left me feeling more psychologically fatigued I.e. I would do 8 hard sets of chest and then would come to realize i would have to do 8 more sets of shoulders before I even begin to isolate my triceps. At what point does PPL just become inefficient if you’re an experienced lifter and demand more sets in each workout?
Bro split is garbage and the least effective exercise which only people taking advantage of steroids can take advantage of. There's nothing to be torn about. It's quite clear. 2-3 resting nights on a muscle per week, versus just 1 resting night while overtraining that muscle in one day. The latter is far inferior, there's no debating it lol.
@@nimkal still on the bro split and love it but put down my weekly sets per muscle to about 8 and have been gaining a lot of strength over this period of time. 80x4 OHP (from 60x10), 35kg weighted pull ups x 6 (from 20x6), 110kg x 7 RDLs (from 90x8). While it may not work for you - it certainly has for me.
@@nimkal oh and body weight from 85 to 80kg (on a cut atm)
I was a PPL guy for a long time.. switched up to this split:
Lower 1
Upper 1
Rest
Misc/Arms (technically another upper day but with less overall volume/muscles that are lagging)
Lower 2
Upper 2
Rest
Put it this way, noone doing PPL has well-developed arms.
I would be happy to donate to the creation of near perfect studies so we can finally know answers to these questions. It seems studies conflict with each other and create too many ambiguities to really mean anything or to create any real conclusions and actionable information.
I say we (as gym goers) unite, pool together enough money, and pay researchers to take a good 5-20k people over a year of time or more and create a near perfect study that we can actually use. So many people are stick and can only give “maybes” from imperfect studies.
damn, that was a lot of information, thanks
No problem! :)
I have my coworker as a valid source since he majored in kinesthetics. So he helps me with my workouts. I do HIIT full body every other day to recuperate. Got the leaner and cut frame which I'm aiming for. 👍
I train 1 muscle group a day 5 different exercises and 4 to 5 sets for each exercise and have noticed big time gains!
Awesome!
That’s a lot. Do you go to failure.
This seems to support the idea of a progressing mesocycle, adding sets weekly until a deload is necessary. Phase potentiation. Thanks Dr. Mike Israetel. lol
Definitely individually based, to determine what split to use we would need to answer a few questions regarding that individual:
1. How many sets needed to sufficiently stimulate growth, for one individual 2 sets a day maybe too low, so full body workout with 14 sets in a weak is not for him.
2. How many sets in a day is too much, 14 sets a day for a muscle group can be too high for some people, perhaps their volume is 8, 6, or even 2.
2. How long it takes to recover after training, if it takes more than a day to recover from a full body workout, better choose a split that allows those muscles to rest longer while you train other groups.
P.S. My numbers may be unrealistic, but my point stands it is individually based.