I just found your channel a couple days ago, but it’s already been a tremendous blessing dude. Your intelligent, down-to-earth and humble way of explaining the practical applications of anatomy is as refreshing as it is useful. I really appreciate you sharing your time and knowledge with us man. God bless!
@@bekabeka71 this guy is full of shit, pretty much just analysis paralysis stuff. I mean if you want to get bigger and stronger, be consistent and eat more protein and calories.
For those who like the idea of this but are wondering about frequency and volume, consider these: legs, torso, arms split (like PPL 6x a week. Knee/hip/ankle, shoulder, elbow) Upper, Limbs (Upper lower but arms on leg day 4x a week) Or, a hybrid to meet the # of days you want to train (Ex: 1 legs torso arm trio followed by an upper lower session. 5x upper lower asynchronous split where you alternate between torso 3x and limbs 3x a week) Also, if you think the arm day is too easy or short, try moving calves to "elbow" day and make it "elbow and ankle day."
I did this and wrote a couple programs that had non traditional splits based on it but I really just end up coming back to upper lower which fits this anyway aka shoulder-elbow and knees-hips-spine
Have you tried doing arms on lower day in upper lower? That worked great for me. With this particular split, upper day seems disproportionately harder at least if you’re doing a whole bunch of isolation work for all the little upper body muscles, so moving a little bit if that to lower helped me a lot
Wow, that's not only really interesting but really well said. Subbed. Splits are definitely lower down on importance, but it does become more important as you get older/stronger or busier. I love full body 3 times per week, torso/limbs 4 times per week, and a hybrid of full body, upper/lower and arms 4 days per week. I've done 5-day splits, but I always found the sessions to be too short or easy. If I pushed them harder I would hinder following day, but then if I held back I'd always feel frustrated that I didn't do more.
Great video. I'm currently doing a full body program 3 times a week, which seems to be another solution. Ample rest time, very flexible. The downside is spending more time at the gym; but the time spent weekly ends up being the same compared to other programs. Upper/lower split is also a good alternative.
I fully agree with the benefits of this tip. Earlier this year, I started performing cable laterals without the standard cable handles, but with a wrist cuff. lf one doesn't have a wrist cuff, using this tip achieves a similar result.
Just keep 1 set for the priority muscle too... if you want to prioritize it put it at the beginning of the work-out and try to increase the intensity. 1 set is better than 2.
New research clearly shows that high frequency is the way to go for naturals, for optimal muscle growth. So doing back, and chest ONCE a week in 2024 is not very smart.
He says he get around 10-15 sets per muscle group in this split. This is more of an example split from the perspective for ligament/tendon longevity. Many people including elderly, lifetime peaked bodybuilders who require an obscene amount of weight for stimulus and maintainers could use this perspective to make another split or just use this one
@@guapoluca so I used it as a place word for the absence of joint damage. So take a bodybuilder or power lifter that needs an insane amount of weight for stimulus, I think this split could relieve a lot of stress compared to consecutive days
I think if you moved one of your 2 rest days between day 4 and 5, then there’s at least 48 hours between joint groups. This perspective seems great for people on a late stage maintenance program or those who require heavier stimulus, as well as elderly people getting into resistance training. Lower “strength” people (if you wanna call them that) who require less weight stimulus could probably get away with a closer joint split due to the resilience of the ligaments and tendons at lower weights (and if you’re in this bracket, then you would probably benefit from a push/pull/leg split for more volume if hypertrophy is your goal it seems). I think people are getting too caught up on the exact split example you gave rather than the new perspective of joint longevity.
This might be an exercise performance issue, but I always found that something like a lat pull-down or curl would come with a minor dull pain after an intense chest day at the elbow, so this is something I see myself really incorporating into my split.
If joint overuse is the problem this split is trying to attenuate then I don’t see the logic in dedicating entire workouts to them. If anything I see that as more conducive to injury without proper spacing, volume, exercise selection and thereby load management. For example, I more than encourage an arm day, but why not expand it to a general limb day where both the elbows and knees are worked, so that overall volume on both during the workout is lower. This is also going to heavily depend on exercise selection. Conventional pull sessions with a high degree of elbow flexion (chin-ups, pull-ups, rows) does stress the elbows beyond a point I would consider insignificant, especially depending on load. Therefor, more straight-armed work like lengthened-partial Pulldowns and Lat prayers would be preferable in this model. I don’t think it’s a bad model, and I think it has good intentions. But it requires a similar amount of nuance to understand in a way that a split like Torso/Limbs and Straight-Arm/Bent-Arm do.
The logic seems worth trying, but the question in my mind is; How can we achieve 8-12 sets per muscle in this system where each area is trained once a week and 1 week of rest for the muscle seems long?
I think there's a point where you'll probably benefit from prioritization and periodization. Plus, I kind of wonder if it's even possible to truly "maximize hypertrophy" in every muscle, every day. Something has to give (for a while) for something else to really be maximized IMHO.
👏 I knew I gravitated towards upper/lower, however, I couldn’t quite articulate why it felt right. To add wind to your sails: it has been my experience that spreading volume equally across three training days (full body split), tends to accumulate systemic fatigue much faster than any other split, which ultimately dictates the duration of a meso cycle (or series or cycles) and increases the importance of frequent deloading
But the less frequency the more volume you need and vice versa, because latter sets arent as effective at creating stimulus, you are at motor unit recruitment deficit.
This is something I've never considered. I do pay a lot of attention to axial loading, where I'll try to switch off heavy axial loaded leg days with non-axial leg days. You could apply a similar strategy to consecutive workouts that use the same joint... so free weight push followed by machine pull. Then have a secondary machine push day followed by a free weight pull. It would probably take some stress off the joint. I've never had much of a problem with my shoulders or elbows though and I switch splits often to keep things fresh. I'll keep it in mind if I start getting nagging injuries.
I think if you have to organize your training in a way that is least hard on your joints, then you should probably be rethinking some other training variables, likely technique along with intensity and/or volume. I think a better approach is to simply train a muscle when it’s recovered. Usually that means chest, back and legs get hit twice a week and arms, delts, calves, forearms and abs get hit anywhere from 2-4 times per week, distributing that volume in whichever way works best for you.
Really liked the concept. Can you elaborate how does one distribute weekly volume into such kind of program. Say if you have to do 16 total sets in a week for chest and you divide them in 2 days, its pretty convenient than smashing it all in just one session(many of those sets will go ro junk volume). So how do you achieve the total weekly volume by this?
This doesn't appear to be a higher volume program for major muscle groups. Trying to get 10-20 sets per muscle group would work better on a 6 day program. He does mention that this is what he likes based on his personal goals.
if you want to opt for higher volume stuff, id advise splitting the days into upper-lower and using supersets. for example a Monday and Thursday "shoulder stuff" split.
Who says those sets would end up as junk volume?? Whether or not high volume becomes junk volume is really on the person lifting. So long as you keep focus and are pushing those later sets to progression then it isnt junk. if however you're just going through the motions on the later sets without making any progression on those lifts then yes it is junk. Also depends heavily on your work capacity (will will always improve over time)
Because the bar path is non-converging, would you consider a close grip bench primarily an “elbow” movement? If so, Day 2 could include Closegrip bench and Dips, whereas Day 4 could include Dumbbell and Cable chest variations. In so doing, you hit chest twice per week; once indirectly and once directly.
I used to wake up in the middle of the night due to elbow joint pain incurred from the push exercises I used to do. I lowered simple carbs and now I do skull crushers 3 times a week, not a single tingle in the elbows and all my programming is mucle based without any worry about joint stress. Anyways, that me yapping with having only watched the first mins of the video, so let's finish the vid and see where this leads us to. ;)
Interesting, but is joint stress worth worrying about when we’re talking around 50 reps? It’s not running with thousands of reps per workout plus impact forces. Are we anywhere near the threshold for joint damage with bodybuilding?
Very interesting concept, but doesn't this makes the split like bro split when every muscle s being target only once a week? From current researches intermidiates and begginers are better with atleast twice a werk targeting the muscle? Why not use your concept and do fircexapke elbowvand chest on one day, etc. So you will jave two joints on one day so after 3 days you can repeat it again for twice a week each joint.
He is doing twice a week for each joint. For example, lats can be worked on Mondays and Saturdays. That’s working lats twice within a 7 day period. No one said to work all muscle groups within twice per week. Rather, why not consider, as shown here, working each muscle group twice per week
So its a fancy bro split? U good with that bro, since u an advanced lifter but for someone with less training than you and natural would frequency per muscle be better for hypertrophy as long as the muscles are getting enough rest?
I started working out at night 10pm with Dumbbells...M/T/W/F/S/S Chest Shoulders Triceps Back/Biceps Legs... Can i add pushups and situps and squats in the morning every day without hurting the Night routine?
Love this vid. Ive been having shoulder pain and i know is for lack of rest. So basic that im here like why da f i didnt even consider this approach. Keep up the great education Ben!!
The problem with this programing is that it doesn't take psychology into account. Most lifters will not like this pattern. For instance, Monday is international bench press day -- or that's how most bodybuilders think of it -- and yet you have it on the 4th day. I think a lot of lifters will find a bro split, or a modified bro split, as tiresome and will burn out on it after about four months.
i think this is just completely unnecessary, and also it could be flipped the other way for example the elbows, in ppl yes you are working the elbows two days in a row, but only with half the volume as you are only doing one muscle on each day, whereas on an "elbow" day you are doing double the volume therefore double the joint stress, meaning this split is ultimately quite meaningless
Amazing idea and concept regarding training programming, but any program that doesn’t include the Big 6 Compound Barbell Movements (Deadlift, Squat, Bench, Row, Overhead Press, Upright Row, and even Good Mornings) is a failure
This is a bro split with legs split up. Dudes an idiot, like he invented something special 😅. Stick with the programs that work. Push, Pull, Legs... bro split.... upper, lower.... or the newer push pull legs arms which gives more arm work to bring them up. Stay consistent and train hard, it won't matter the split, you will grow
@VernCrisler maybe u need to re read my post. I didn't say his won't work. I said all programs work and he's claiming he made up his own split which already existed and then is trying to say what joints are working and which are not. Elbow clearly is working with chest and back so that day isn't a shoulder day it's still shoulder and elbow then an elbow day with arms only if u do isolation exercises otherwise again elbow and shoulder. Everyone needs to use their brain when they watch these videos and don't just go along because he says so.
![ละลาย (LALALYE) - DAOU PITTAYA ต้าห์อู๋ พิทยา [OFFICIAL MV]](http://i.ytimg.com/vi/wo6r9TgausI/mqdefault.jpg)
great video, please buy a darker pen
Done. 😂 and thanks!
Yep, and much thicker, please. I want to be able to see it from Space! 🚀 Thanks. 👍
xD
Dude re-invented the Bro split lol
I just found your channel a couple days ago, but it’s already been a tremendous blessing dude. Your intelligent, down-to-earth and humble way of explaining the practical applications of anatomy is as refreshing as it is useful. I really appreciate you sharing your time and knowledge with us man. God bless!
thank you my friend. sorry im just seeing this now. i really appreciate the kind words and support!
I run Legs, Chest Triceps, Back Biceps Forearms, Shoulders, Calisthenics circuit, Legs, Mexican food.
Looks like a bro split. Each muscle group once a week. Just moved chest day to Thursday from Monday.
The classic chest day Monday
It’s just a bro split.
Why only each muscle group once a week? That’s too little days
@@bekabeka71 this guy is full of shit, pretty much just analysis paralysis stuff. I mean if you want to get bigger and stronger, be consistent and eat more protein and calories.
PPL is still a bro split. Even upper/lower is a bro split? Just organising muscle into days of the week
For those who like the idea of this but are wondering about frequency and volume, consider these:
legs, torso, arms split (like PPL 6x a week. Knee/hip/ankle, shoulder, elbow)
Upper, Limbs (Upper lower but arms on leg day 4x a week)
Or, a hybrid to meet the # of days you want to train (Ex: 1 legs torso arm trio followed by an upper lower session. 5x upper lower asynchronous split where you alternate between torso 3x and limbs 3x a week)
Also, if you think the arm day is too easy or short, try moving calves to "elbow" day and make it "elbow and ankle day."
I did this and wrote a couple programs that had non traditional splits based on it but I really just end up coming back to upper lower which fits this anyway aka shoulder-elbow and knees-hips-spine
tried and true,
Have you tried doing arms on lower day in upper lower? That worked great for me. With this particular split, upper day seems disproportionately harder at least if you’re doing a whole bunch of isolation work for all the little upper body muscles, so moving a little bit if that to lower helped me a lot
Wow, that's not only really interesting but really well said. Subbed.
Splits are definitely lower down on importance, but it does become more important as you get older/stronger or busier.
I love full body 3 times per week, torso/limbs 4 times per week, and a hybrid of full body, upper/lower and arms 4 days per week. I've done 5-day splits, but I always found the sessions to be too short or easy. If I pushed them harder I would hinder following day, but then if I held back I'd always feel frustrated that I didn't do more.
So what’s best? Full body twice a week?
This is why I put Push in between Legs and Pull. Then an upper/lower split for the other two training days
Thanks
Great video. I'm currently doing a full body program 3 times a week, which seems to be another solution. Ample rest time, very flexible. The downside is spending more time at the gym; but the time spent weekly ends up being the same compared to other programs. Upper/lower split is also a good alternative.
Day 1)Chest/Back/Rear Delts
Day 2)Front Delts/Side Delts/Biceps/Triceos
Day 3)Legs/Calves/Abs
Repeat
Neck and cardio whenever
Antagonist Split aka Arnold Split
@ezrakim1323 just a tweak with Rear delts with chest and back
I prefer not having to hit all 3 heads on day 2 plus arms. It's a lot
I fully agree with the benefits of this tip. Earlier this year, I started performing cable laterals without the standard cable handles, but with a wrist cuff. lf one doesn't have a wrist cuff, using this tip achieves a similar result.
I'm going to try this split. Just turned 30 so thanks for helping me circumvent the potential joint pain issue
One set per muscle group daily has been great for me- 2 sets for a priority muscle
Just keep 1 set for the priority muscle too... if you want to prioritize it put it at the beginning of the work-out and try to increase the intensity. 1 set is better than 2.
New research clearly shows that high frequency is the way to go for naturals, for optimal muscle growth.
So doing back, and chest ONCE a week in 2024 is not very smart.
He says he get around 10-15 sets per muscle group in this split. This is more of an example split from the perspective for ligament/tendon longevity. Many people including elderly, lifetime peaked bodybuilders who require an obscene amount of weight for stimulus and maintainers could use this perspective to make another split or just use this one
Nah once a week for chest is ridiculous
That's why he mentioned that this a recommendation for the 99.9% of lifters who aren't competitive body builders.
@@dymi9691building a program around joint name is not longevity lol
@@guapoluca so I used it as a place word for the absence of joint damage. So take a bodybuilder or power lifter that needs an insane amount of weight for stimulus, I think this split could relieve a lot of stress compared to consecutive days
I think if you moved one of your 2 rest days between day 4 and 5, then there’s at least 48 hours between joint groups.
This perspective seems great for people on a late stage maintenance program or those who require heavier stimulus, as well as elderly people getting into resistance training. Lower “strength” people (if you wanna call them that) who require less weight stimulus could probably get away with a closer joint split due to the resilience of the ligaments and tendons at lower weights (and if you’re in this bracket, then you would probably benefit from a push/pull/leg split for more volume if hypertrophy is your goal it seems). I think people are getting too caught up on the exact split example you gave rather than the new perspective of joint longevity.
This might be an exercise performance issue, but I always found that something like a lat pull-down or curl would come with a minor dull pain after an intense chest day at the elbow, so this is something I see myself really incorporating into my split.
"the best training split you've never heard of" *presents a bro split 🤣
I definitely felt shoulder stress at some point with my ppl, this is a very interesting approach to training
This division based on joints is what I have done in the past weeks because I was loading too frequently the elbow joint
If it was never heard of till now it’s probably for a reason
If joint overuse is the problem this split is trying to attenuate then I don’t see the logic in dedicating entire workouts to them. If anything I see that as more conducive to injury without proper spacing, volume, exercise selection and thereby load management.
For example, I more than encourage an arm day, but why not expand it to a general limb day where both the elbows and knees are worked, so that overall volume on both during the workout is lower.
This is also going to heavily depend on exercise selection. Conventional pull sessions with a high degree of elbow flexion (chin-ups, pull-ups, rows) does stress the elbows beyond a point I would consider insignificant, especially depending on load. Therefor, more straight-armed work like lengthened-partial Pulldowns and Lat prayers would be preferable in this model.
I don’t think it’s a bad model, and I think it has good intentions. But it requires a similar amount of nuance to understand in a way that a split like Torso/Limbs and Straight-Arm/Bent-Arm do.
The logic seems worth trying, but the question in my mind is; How can we achieve 8-12 sets per muscle in this system where each area is trained once a week and 1 week of rest for the muscle seems long?
i do that with the split i wrote out that i do.
I think there's a point where you'll probably benefit from prioritization and periodization. Plus, I kind of wonder if it's even possible to truly "maximize hypertrophy" in every muscle, every day. Something has to give (for a while) for something else to really be maximized IMHO.
👏 I knew I gravitated towards upper/lower, however, I couldn’t quite articulate why it felt right. To add wind to your sails: it has been my experience that spreading volume equally across three training days (full body split), tends to accumulate systemic fatigue much faster than any other split, which ultimately dictates the duration of a meso cycle (or series or cycles) and increases the importance of frequent deloading
But the less frequency the more volume you need and vice versa, because latter sets arent as effective at creating stimulus, you are at motor unit recruitment deficit.
This is something I've never considered. I do pay a lot of attention to axial loading, where I'll try to switch off heavy axial loaded leg days with non-axial leg days. You could apply a similar strategy to consecutive workouts that use the same joint... so free weight push followed by machine pull. Then have a secondary machine push day followed by a free weight pull. It would probably take some stress off the joint. I've never had much of a problem with my shoulders or elbows though and I switch splits often to keep things fresh. I'll keep it in mind if I start getting nagging injuries.
I think if you have to organize your training in a way that is least hard on your joints, then you should probably be rethinking some other training variables, likely technique along with intensity and/or volume. I think a better approach is to simply train a muscle when it’s recovered. Usually that means chest, back and legs get hit twice a week and arms, delts, calves, forearms and abs get hit anywhere from 2-4 times per week, distributing that volume in whichever way works best for you.
Do you have a recommendation for a split?
Really liked the concept. Can you elaborate how does one distribute weekly volume into such kind of program. Say if you have to do 16 total sets in a week for chest and you divide them in 2 days, its pretty convenient than smashing it all in just one session(many of those sets will go ro junk volume). So how do you achieve the total weekly volume by this?
This doesn't appear to be a higher volume program for major muscle groups. Trying to get 10-20 sets per muscle group would work better on a 6 day program. He does mention that this is what he likes based on his personal goals.
if you want to opt for higher volume stuff, id advise splitting the days into upper-lower and using supersets. for example a Monday and Thursday "shoulder stuff" split.
Who says those sets would end up as junk volume?? Whether or not high volume becomes junk volume is really on the person lifting.
So long as you keep focus and are pushing those later sets to progression then it isnt junk. if however you're just going through the motions on the later sets without making any progression on those lifts then yes it is junk. Also depends heavily on your work capacity (will will always improve over time)
Because the bar path is non-converging, would you consider a close grip bench primarily an “elbow” movement? If so, Day 2 could include Closegrip bench and Dips, whereas Day 4 could include Dumbbell and Cable chest variations. In so doing, you hit chest twice per week; once indirectly and once directly.
I used to wake up in the middle of the night due to elbow joint pain incurred from the push exercises I used to do.
I lowered simple carbs and now I do skull crushers 3 times a week, not a single tingle in the elbows and all my programming is mucle based without any worry about joint stress.
Anyways, that me yapping with having only watched the first mins of the video, so let's finish the vid and see where this leads us to. ;)
lol now I realize I made the above comment just before the ''shoulder, elbow'' definitions were made, I see where this is going. :))) Good stuff.
@@KenanTurkiye :)
All of this to make a bro split 🤣🤣🤣
Interesting, but is joint stress worth worrying about when we’re talking around 50 reps?
It’s not running with thousands of reps per workout plus impact forces. Are we anywhere near the threshold for joint damage with bodybuilding?
Great video brother, will there be a program for this that we can purchase? Thank you :)
1) Chest, Back, Legs
2) Delts, Bicep, Tricep, Legs
Just that
No more BS
9:55. Kraken is looming in the sea below the camera angle?
Genius. Now every day can ve delts and arms
Very interesting concept, but doesn't this makes the split like bro split when every muscle s being target only once a week? From current researches intermidiates and begginers are better with atleast twice a werk targeting the muscle?
Why not use your concept and do fircexapke elbowvand chest on one day, etc. So you will jave two joints on one day so after 3 days you can repeat it again for twice a week each joint.
no. you could do upper-lower splits. i would not extrapolate the research as saying that.
He is doing twice a week for each joint. For example, lats can be worked on Mondays and Saturdays. That’s working lats twice within a 7 day period. No one said to work all muscle groups within twice per week. Rather, why not consider, as shown here, working each muscle group twice per week
So its a fancy bro split? U good with that bro, since u an advanced lifter but for someone with less training than you and natural would frequency per muscle be better for hypertrophy as long as the muscles are getting enough rest?
I started working out at night 10pm with Dumbbells...M/T/W/F/S/S
Chest Shoulders Triceps
Back/Biceps
Legs... Can i add pushups and situps and squats in the morning every day without hurting the Night routine?
Love this vid. Ive been having shoulder pain and i know is for lack of rest. So basic that im here like why da f i didnt even consider this approach. Keep up the great education Ben!!
A great way to approach programming
Such a great content creator.
HI BEN. if i wanna do back and chest same day. do i do chest light and heavy back then vice versa on next day?
Very interesting. I get golfers and tennis elbow….may I should think about this…
Nice timing im having some minimal probs to my elbows
Nice novel idea, thsnks for sharing 😁💪🏼
Great video Ben! Enjoyed this one.
thank you my dude!
You have a sample workout on this?
I want to work each muscle twice a week and still have rest day
Also chest and back is also an elbow day but I shouldn't need to tell any of you this just Ben Yanes 😅
Bro - this is essentially the traditional bro split. You just switched the traditional order.
so are you training with frequency 1 the majority of the muscles?
The problem with this programing is that it doesn't take psychology into account. Most lifters will not like this pattern. For instance, Monday is international bench press day -- or that's how most bodybuilders think of it -- and yet you have it on the 4th day. I think a lot of lifters will find a bro split, or a modified bro split, as tiresome and will burn out on it after about four months.
I train 7 days a week. And my current split looks something like this :
Full Body Pull
Full Body Push
Back & Triceps
Legs
Chest & Biceps
Cardio
Arms
How many hours a day?
you are basically killing your gains and your body by doing such thing.
Spinal lower back stress should have been on here also
But we train muscle only once is it enough?
how much time a muscle needs to growth and fully recover? Typically is 7-15 days so training a muscle once a week is probably too much.
Triceps as well on arms right
Good morning bro looking good love the t shirt you look awesome ❤💪
The issues with your joints is just because you are doing too much volume. 1 set per muscle group is all you need and all you want.
How is this anything but a very mildly modified bro split?
Honestly, I don't agree with you, but I do
Lost me at kick backs
Quite literally the worst split
Do you need a thumbnail designer? if so hit me up
Great way of looking at training splits 👍👍
thanks friend!
i think this is just completely unnecessary, and also it could be flipped the other way for example the elbows, in ppl yes you are working the elbows two days in a row, but only with half the volume as you are only doing one muscle on each day, whereas on an "elbow" day you are doing double the volume therefore double the joint stress, meaning this split is ultimately quite meaningless
Amazing idea and concept regarding training programming, but any program that doesn’t include the Big 6 Compound Barbell Movements
(Deadlift, Squat, Bench, Row, Overhead Press, Upright Row, and even Good Mornings)
is a failure
This is a bro split with legs split up. Dudes an idiot, like he invented something special 😅. Stick with the programs that work. Push, Pull, Legs... bro split.... upper, lower.... or the newer push pull legs arms which gives more arm work to bring them up. Stay consistent and train hard, it won't matter the split, you will grow
No need to use insults; everyone has their own viewpoint about what program works.
@VernCrisler maybe u need to re read my post. I didn't say his won't work. I said all programs work and he's claiming he made up his own split which already existed and then is trying to say what joints are working and which are not. Elbow clearly is working with chest and back so that day isn't a shoulder day it's still shoulder and elbow then an elbow day with arms only if u do isolation exercises otherwise again elbow and shoulder. Everyone needs to use their brain when they watch these videos and don't just go along because he says so.
@@Wraith-tu3ri Still, no need to call anyone an idiot for that reason. That's troll behavior.