Four days a week: - Mon + Thurs - push and compound legs - Tues + Fri - pull and isolation legs - I also do HIIT on any two of those days. - Cardio is just walking outdoors. - Accumulating lots of NEAT by means of cleaning, vacuuming, playing with my kids, etc.
I went to full body training about 2 months ago. I feel less sore and get a far more intense workout each day. Visible gains as well as noticeable strength gains. Great video!
Imo if ur doing training for b. B or to try and get as muscular as u can I'd do lower body one day upperbody another bc of blood flow/pump will be I ln ur legs still as ur doing upperbody. And 2 ur legs are a large muscle group and if u do it all at once I feel like ur body won't get the same effect out of it rather then doing a split. For example if u did a workout of just arms your arms are going to grow bigger then if u did a workout even if ur just doing shoulders and arms it just doesn't have the same effect whatever u exert the most focused energy into the more ur gonna grow
it makes me think I used to do bmx in highschool and I lived on top of a hill so I would ride up hills at least 4 times a week and I had the most muscular legs at 20 years old
I never spend more than 45 min. in the gym. Mon., Thur. I do biceps, Chest. Tues. Friday Triceps, and shoulders, back Legs only on Wed. ( I walk or Bike almost everywhere). So legs get lot of exercise. Do not stop between sets. Hit one muscle group then hit the other. This is using your rest between sets to your best advantage. Plus you accomplish some cardio at the same time. Oh. that said I am 75 YO.
I think it’s all about personal preferences and schedules. Always treat yourself as an experiment (n=1). We should treat these advices and studies as guidelines and not as a blueprint. Tweak tweak and tweak.
I do a two day split twice a week. Chest, shoulders and triceps on Monday and Thursday. Back, biceps and legs on Tuesday and Friday. Been working well for me.
Thats a great split. I would do that except chest and shoulders on the same day just doesnt work for me. I go back/chest or opposing muscles on the same day. And shoulders and legs the next day. Twice a week and then I add another day just for arms.
You can also break this down to 3 days a week but still 2 day split, Monday- push Wednesday- pull with legs Friday- push next week.. Monday- pull with legs Wednesday- push Friday- pull with legs that case you still hit those muscle group twice within 7 days or 1 week period
lol new study suggests this is wrong and total volume is what matters. The study compared frequency and volume and the results were that if the total volume was the same it didn’t matter what the frequency is for example over a week period as ming as the weekly volume was equal. Frequency comes into play when you need to increase volume because you can only do so much on a given day.
Upper/lower 2x a week focused on basic barbell compound lifts has worked wonders for me over the years. Bench/Floor press Pullups Barbell rows Incline press Squat SGDL Sissy squata Romanian deads
@@kings7244 Depends on your genetics, but in general you hit arms and shoulders with your compound movements. I stopped training arms 6 years ago and still maintained arm definition. I do full body x3 a week, but I do throw in 1 shoulder movement once per week since my shoulders are a weak point for me. I still stick with a compound movement such as a upright row or overhead press. That has worked for me.
@@kings7244 You don't really have to hit your arms, unless your arms are lacking it. But still, they will grow the most from compound movements. Do arm movements if you want to squeeze the last 10%.
After much experimenting, I find upper lower split to be the best. I do upper three times a week and lower two times per week. Too many upper body exercises to cram into two days
I used to do a 3 day split x2 per week with Sundays off and for myself, I could never get the same intensity the 2nd round (thu, Fri, Sat) so I would ignore the fact that there are 7 days in a week and would schedule my program as if a week had 8 days, having that extra day off did way more for me.
Gonna do you guys a favor Chest and back (heavy chest emphasis) Legs ( heavy quad emphasis) Arms and shoulders ( shoulder emphasis) Chest and back(heavy back emphasis) Legs ( hamstring emphasis) Arms and shoulders (arm emphasis) You have the ability to overload and come back around to missed groups. You can get the frequency required for chest and the sheer volume needed for back. Legs are getting touched twice a week but with the different emphasis you can still recover. This will increase hormonal response and simulate metabolism like a mofo. You can emphasize the arms and shoulders as they fit your goals.
Chest/triceps, back/biceps, legs/shoulders. Twice per week. 7th days is extended low intensity cardio placed as an in between. Reps and sets vary based on whether bulking, cutting, or maintaining. In the gym every day. Consistency is the most important thing. It’s not about focusing on week to week, it’s about year to year. Been lifting for 30 years. Grey hair isn’t slowing me down.
There’s no junk volume in a bro split unless you’re doing more volume than you should be doing. Chest for example, if you don’t go over 12 sets at 3 sets per exercise, then there’s no junk volume. Also, full body/PPL/upper lower splits do not allow you to bring up lagging muscle groups. By giving each muscle their own day, you can properly give that muscle the attention it deserves. I find that I recover much better on a bro split and I actually look forward to the next workout because I have to wait a whole week to hit that muscle again. All of the other routines bore me because I’m constantly hitting the same muscle groups. Bro splits probably wouldn’t be ideal if you’re a newb and are trying to put on as much muscle as possible as fast as possible, but if you’re advanced and have hit your genetic potential, then you can easily maintain all the mass you’ve built with a bro split. There’s no point in hitting a muscle twice per week at that point unless you really want to.
I've been lifting for about a year now and switched doing upper/lower 4x a week and been focusing more on weight I can handle and better form with 3-5 sets and 8-15 reps(hypertrophy) I was wondering if I should continue this or add on another day or 2. Also have been thinking about modified bro split. Any recommendations? Or advice? Thanks man.
@@DeathStarDelts I’ve tried everything and I’ll tell you that 6 days is too much. Your muscles may be able to recover if your volume isn’t too high, but my joints were always achy and my central nervous system was fried from not getting enough time off. I’m not telling you not to do twice a week, but I will tell you not to do 6 days. I would do 4 or 5 days, no more, no less. I would experiment for a few months twice per week with whatever routine you want and then try a once per week bro split chest/back/shoulders/legs/arms/off/off. Just test your body and see what you respond best to. Signs it’s working: strength gains, feel fresh, good libido, good metabolism, love lifting, etc. Signs it’s not working: strength stalls or regresses, fatigued, bad mood, loss of libido, metabolism worsens, not having fun lifting.
I agree. I've always liked the bro split the best. I don't feel like when you're going "full body" that you're hitting a specific muscle plus w the bro split you can just target a specific area and just totally destroy it then you'll have 6 days recovery instead of a day... when I'm sore I'm normally more sore 2 days after the workout...
I’m 61 years old now and have been in the gym for decades. At this point in my life, there’s no way I could do body parts twice a week with a split routine. I do one body part one day a week, high intensity, low volume. On top of that, I incorporate rowing and cycling. I can actually gain muscle mass, or at the very least maintain what I have. I probably get one to two days of full rest per week which, I can tell you at this age you really need. Not to mention more protein intake. Take care y’all!
I used to do 2 parts a day 6 days a week in the gym for many years. That was during college and my initial few years post that. Later as I touched my early to mid 30s as a family man I didn't have that much time so if I ended up missing a day at the gym I'd lose out on 2 body part workouts so full body workouts worked the best for me.
how have you split your body to parts. also each part, how many times a week? above tells me you have a weekly rest day and that you work two parts a day.
You can definetlydo Bro Splits 2X a week I do... Monday- Back, Biceps Tuesday- chest, Triceps Wednesday- Legs, Calves Thursday- Back, Biceps Friday- Chest, Triceps Saturday- Legs, Shoulders And has been working for me extremely well! As little as 4 months into my journey I was already benching 225 and squatting 275. And my body changed tremendously
Logically, if you are unable to recover effectively, full body are superior. But if your recovery is good enough, splits are most likely better if done more than once a week per part. But I guess most of people struggle with recovery so that somehow became a rule that full body is generally better.
Once a year or so I give an upper/lower a shot because my full body takes 2 hours with accessories and it get tired of such long workouts. But I still big time when I drop my frequency. As soon as I go back to FB I’m progressing agsin. It just works for me.
Hi guys. I’m 60 years old. I hunt in the mountains and I shoot my bow a lot. If I would hit my muscles more than once a week I’d be concerned that my muscles would not get enough rest to grow. Not to mention I’m hitting my back, shoulders and biceps when shooting my bow. I would need a program to get me in shape to hike up those mountains and have enough strength to drag a deer to my Jeep. I appreciate ur videos
I recommend a PUSH-PULL-LEGS split for your needs....do 3 sessions max Normally you'd need to do that split for 6 sessions to hit each twice...but the nature of your life covers you for the 2nd session of each anyway.
Because of how many hours I work a week, which is a lot, I can only get to the gym two days a week on my days off. I have been doing the home gym thing for years and didn’t make any gains, but just maintained. This past year I found a good gym and have been doing the two day a week, one body part per week routine, lifting heavy till failure. I have found that I have been consistently adding weight to my routines as I’ve gained muscle and gotten stronger. And this is at 46 years old.
I did fullbody 3 days a week for a while, following the principle that frequency is king. Then I realized some sets were weak (the last ones) and the workouts took way too long. Now I do upper body 3x and lower body 2x. BUT I also train side delts, abs and forearms 5 times a week now. Maximizing frequency for the parts that recover fast. On weekends I do 2 or 3 trigger sessions each day (push-ups, pull-ups, bodyweight squats, pike push-ups, isometric biceps hold and ab crunches) and run for 5km on Saturdays writing down the time.
Trying to do full body 3 days a week but I find I eventually get allot of joint and lower back pain. Even upper lower does the same. I have very poor recovery and need a few days off between workouts to train effectively
@@MindPumpTV I might try this structure instead day 1 upper press x 4 pull down x 4 high pull rear delt abduction band press neck off Day 2 Lower hip belt squat x 4 calf raise x 4 2 off Day 3 full body leg press x 4 push ups x 4 seated row x 4 high pull rear delt abduction band press neck 2 off repeat High pull extensions and band press are just accessory work because I have shoulder impingement issues. I don't bother with direct arm work anymore because I get wnough work from compound movements. Volumes fairly low but I'm 43 so sue me.
I'm getting a good laugh in the comments. People swear by their splits. I'm glad I found Leroy Colbert 10 years ago or else I would be swearing by these silly splits too. When I switched to full body x3 a week, my strength increased, I don't plateau nearly as much, haven't lost any progress on smaller muscles, and most importantly my quality of life improved 10x (not sore 24/7, in the gym less often, and no more marathon sessions). I do respect the people who just like being in the gym 5 - 6 times a week because they love it even though it's not optimal.
I'm trying to do this full-body Monday, Wednesday and Friday since I been doing the PPL split 6 days a week, I'm thinking it must be hard to hit everything with enough exercises, volume and sets 3 x a week , with legs I would hit quads, hams, and calves , so that's an hour right there, any feedback would help me at my age of 47, thanks and Godbless
Really think if you aren't on gear, full body 3x a week is the way to go. Personally been hitting a squat variation, a deadlift variation, a barbell row and bb bench with about 3-4 accessory lifts following and I've absolutely blown up in the last year doing this. And you know where I got my information? On an 18 hour roadtrip with mind pump podcasts the entire way. Love you guys! Edit: I'm not 100% on this but I thought full body volume ends up being the same volume per week with the advantage of more frequency?
So you deadlift, squat, row, and bench with accessories, all in one workout, and do that 3x week? Sounds like a good plan. Do you do anything else on your off days?
@@Themandogh Yup. Accessories would be facepull, straight arm pull down or pullover, a lunge, weighted carry, abs, stuff like that. Always the first two though. Never really do more than 3 sets of each. It’s all about frequency. But it does mean you have to get locked in on your first set.
Awesome Bro. I'm somewhat of a novice lifter. I've just started a very similar routine as well - at home, with heavy dumbbells. I do squats, bench press, rows, shoulder press and then curls and lateral raises as accessoires , the other day pretty similar but with deadlifts, incline bench, leg raises for core/ abs etc . I can't do squats and deadlifts in the same day yet
@@Dan-sw8tg I dunno what you mean by “yet”. In the beginning when the weight is still lowish is the perfect time to get used to doing them both. It’ll only get harder as the weight climbs up!
I've had great luck with once a week or twice a week. I prefer two body parts per workout and twice a week. Back and biceps, Chest and triceps, rest day, legs and core, shoulders and traps, rest day. Try to hit the same muscle twice a week so within at least 6 days. #aa
I used to do PPL when I started and I plateaued after a year and a half, now that I’m doing the body part split, along with changing up my volume amount, tempo, off days,intensity,etc I’ve seen my physique AND strength blow tf up.
Biceps/chest Monday, Legs Tuesday, Triceps/back/shoulders Wed (oops, you need biceps again for that backstuff? Oops your triceps are still sore from chest pushes?) Rinse and repeat and u are hitting everything 2 to 4 times a week depending on your exercise mix and the muscle. Push/pull/leg can hold my beer with their twice a week max for each muscle.
I have noticed full body 3 days a week is my sweet spot and just lifting close to failure not going to failure stimulate not annihilate I only do 7 to 8 lifts mostly compound few iso for my lagging areas
I do FB every third day. First I start superset chest and back ( 4 excercises × 2 sets = 8 , sometimes 9 ) , then I do legs 2 or 3 excercises for 6-9 sets. Biceps and triceps superset (2 excercises × 6-8 sets). Last I do shoulders and calves superset , for shoulders 4-5 exercises × around 15 sets , for calves 5-6 sets . I'am working out average 120 minutes
“I train six days, actually six days a week. Five days a week, I'll train three days a week. One of those days I will train two days of the week. So, six days a week I will be training.
How about this Full body week one, Split week 2, Full Body week 3, Split week 4, would that not be the best of both worlds? Full body week would be Monday, Wednesday & Friday - Split week would be Monday, Tuesday, Thursday & Friday...you thoughts guys please????
with the exception of legs, you work 2 body parts a day. 1) cheast/shoulders/triceps 2) Back/ Biceps, Legs, day off, repeat. You get 2 workouts a week. I honestly think that if you are hitting the chest, shoulders and back well- you dont need to do more than 20-25 working sets total a week on triceps and Biceps combined. I just do negative work on biceps for the most part and my back takes care of the rest. (It seems I use to spend more time on my arms than my back when I first started- and that was insane IMO)
Body part splits are not inferior. I made the most progress as a busy family man using the Dorian Yates HIT style method. Since I don't have training partner, I use drop sets and rest pause, for going beyond failure. I do 5 day workout every 10 days: Day1: Quad dominant leg day, calves Day2: Chest and arms Day3: Rest Day4: Rest Day5: Hamstring dominant leg day, calves Day6: Shoulders and traps Day7: Rest Day8: Rest Day9: Back Day10: Rest And yes definitely go to failure and even beyond using drop sets / rest pause. This whole talk of getting close to failure is misinformation. Point is when you actually reach failure you are probably 1 or 2 rep shy anyway of true failure. Stop the guess game and train hard to failure only once per exercise is my recommendation. But make sure your negatives are slow and you aren't using momentum.
he says most guys do 15-25 sets per body part....that to me is so grossly overtraining it's crazy...how can you train intensely doing that many sets?....you simply can't...I do one set to failure, and i'm pretty much done for that exercise..
I've been doing 1 day Total body and then chest/arms one day, back/abs one day, lower body the last day. 2 workouts, one day rest then the last 2 workouts, for a total of 4 workout days a week. I want to do this Total body workout plan 3 days a week that you're talking about. How long should you workout for? Also I'm on a reverse diet and I bump my calories by about 250 on workout days. Should I keep doing that for this plan or should I eat the same amount of calories every day. I am counting macros also. Thank you!
So the studies that say 48-72 hours often take studies of intermediate casual weight lifters (not professional or even amateur body builders but not beginners), often only 1 hour in the gym, and they often do not involve training to failure. Training to failure is generally better, but you need to become accustomed to it and to the volume, frequency, and in the long run twice a week will be optimal for going to failure and three times for not going to failure. But the idea that one way is best for everyone at slim times is wrongheaded. How do you break a plateau? By either increasing or decreasing volume frequency, rest intervals, workout length, or intensity. Variety. Given that, most people will most of the time he better off with training each major muscle group or body part 2-3 times a week most of the time but changing things up now and again.
I've only got an hour to lift every day, how do you do a full body workout in about an hour? I do a 4 day cycle 6 days a week. That way I'm hitting each part every 4-5 days... basically twice a week. Legs Chest/triceps Back/biceps Shoulders Rest Rinse and repeat.
I do barbell clean and press with moderate weight daily for 6 days a week. It's a full body workout . I feel great whole day. It uses full body as a unit so no muscle imbalances happen.
He says at least 2 times a weak. So what it you're 4 days a week and doing 2 days upper and 2 lower? Plus if you're doing compound lifts, is it really a split?
What about for weight loss im currently 294 was 350 have lost the weight with some weight back due to shutdowns, i have a 5 day split but recently tried to do a 3 day full body split but i usually do arms everyday i want big arms 😅 also i am getting stronger because before i couldnt lat pulldown 85 pounds started at 30 pounds
Can we still do splits but mix up some of the excersies so you can hit multiple muscles on a given day. Like on back day for example do an incline dumbell press and then go back and finishing the rest of the excersies
If you train hard, 1 day a week is great for growth. Muscles build when they repair. If you train a body part before the muscle tissues repair, you will make no gains. When you lift, you tear muscles. It makes no sense to train before muscle is repaired.
Yes, but if you do FBW for example 3 days per week (mon,wed,fri) You only do 1 exercise, 3-4 sets per body part. So your total number of sets is actually the same like you would train body part once per week, but do 3-4 exercise, 12-15 sets.
What about a 4 day split with 1 day rest. All body parts hit 2x week? That seems to work for me. It’s really hard to hit gym 2 hrs at a time like you said in beginning.
I appreciate your work in the fitness field. One more question, if you don’t mind. I only have time to train 2 x week. I like to push my sets to positive failure. Would it be better to do 3-4 sets per muscle 2 x week using fullbody or 6-8 sets per muscle using an upper/lower training each muscle 1 x week?
Twice a week for sure. They also wouldn't necessarily recommend going to failure mainly because too much intensity may interfere with your next workout. I on the other hand would say that if you have more than 3 days between training I'd go ahead and go to failure on your last day. So if you work out on Monday and Wednesday. Go to failure on Wednesday.
Buddy, if there is one thing I've learned, it's that you're always gonna get contradicting information when it comes to bodybuilding and working out. Everybody thinks they know everything when it comes to the subject. One person will give you advice, another person will give you different advice that contradicts the first person's advice. But I'll let you in on a little secret. All of these methods, all of that info......... it all works to some degree, they'll all get you results. Different methods and adaptations will work better for different people. You just need to try different things and figure out what works best for you. I've been lifting for 18 years. I've been doing a bodypart split (bro split) most of those years, because that's how I was taught. I prioritized 1 muscle one day per week, and I annihilated that muscle. Something like this: Monday- Chest, Tuesday-Biceps, Wednesday- Back, Thursday- Legs, Friday-Shoulders, Saturday- Triceps, Sunday- Start over or rest. I've made almost all my gains that way over the years, as a natural. I have 21 inch arms at 5'5", I weigh 235 pounds. Very little fat. The bodypart split, or bro split, worked well for me. I have friends that did the full body split, it worked very well for them. I recently changed things up and decided to try the 3 days per week full body split. It works well for me. I feel like it works just as well as the bro split, not better not worse, equal. So I'm gonna go back to the bro split because it is more fun for me, and it (in my case) is not less effective than the full body split. Everyone is different. For some people the full body will be more effective, for others the bro split will be more effective. My point is that pretty much all the advice out there works, but it'll work differently for different people. You just need to experiment and find out what works best for you. I hope that helps.
I agree with everything your saying except the part about volume.. I do Full Body 3 days a week.. Tues, Fri, Sun. I get more total volume in, in a week then someone on a split routine.. I do 4 sets, 2 exercises per body part.. So that's 24 sets a week. I add 2 more sets depending on what i am trying to do at the time. So that's 36 sets per week, per body part. I have not seen someone doing a split routine, do that many sets for a body part in 1 workout.
so that is 8 sets per bodypart, 3 times per week... how many reps you do per set, do u go to failure each set? what is your nutrition like? do u take PEDs?
@@incorectulpolitic Yes that is what I am doing now. I'm at 8 sets per bodypart 5-6 reps per set. 3 times per week. This is what works for me right now. I may start doing 10 rep sets in March thru May. I eat enough calories to keep me at 205-210lbs. I don't like to be heavier then that. No PEDS.. No TRT.. No HRT.. No SARMS. NOTHING!.
@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?
@@incorectulpolitic And I do need to drink more water in the winter months but I don't unless I am super thirsty. 🤫🤫 Now in the summer I will drink a lot.
@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?
Disagree. Intensity is what grows muscles. Training to failure guarantees you are triggering growth rather than guessing where the line is, but as intensity goes up, volume must come down. Overtraining is the enemy. In split routines endless sets tax the system and can set back gains for body parts that are supposed to be recovering. Do the minimum sets to trigger a growth response. Sometmes that could be 1 set. You'll know if your strength increases each workout. Get out of the gym.rest, rest, rest. Read Mike Mentzer. Guy was a genius.
Basically start with a number of exercises and sets you think is good. Let the recovery process let you know ow if it's too much or to add more! Everybody is different
If I may suggest what I do you could start there and adjust as needed, I do the 5 basic compound lifts chest back shoulder legs and dead lift! 5 sets of 6-8. Then I add a couple more accessory lifts for each muscle group and call it a day. I sprinkle in core in between as well with a little cardio at the end
I keep on hearing the hypertrophy rep range of 8-12, then the part that you train close to failure or to failure, meaning.. could exceed 12 reps. Can you train for hypertrophy with high rep range?
Absolutely.I've been going for 20 on most exercises with results, and especially legs and shoulders.And full body pha type training high rep is all the cardio you need.
All ranges work for hypertrophy as long as you don’t stay in them for too long. If you cycle between the 4-6, 8-12 and 15-20 every month or so you’ll stop your body from plateauing.
How about the option of doing the whole body within a 2 day split? Upper & lower, 3 times a week, one day off. This way you can still bring some intensity but adding much more frequency. Would appreciate opinions?
I do something similar. I do Push/Pull/Legs. Thats 3 separate workouts but I perform them twice a week for a total of 6 days. Taking the 7th day off. I do this every now and then but only for about a month to a month and a half. It's very easy for me to use too much volume and burn out so I only do it occasionally to mix things up.
How long is a full.bodybworkout take ? my splits take 45 minutes tops . They are convenient . If full body does not take a long time I'd try them. I just got back into lifting 7 weeks in. I go 4 days a week. I rest 2 minutes before each set.
@@freya921 Ya an hour is not bad I was thinking if you are hitting the whole body that has to take 2 hours. compound movements would shorten your workout.
I think chest back, bi’s tri’s and legs shoulders, is a really good split. 3 on and 1 off. Push pull legs is another favorite. Haven’t done a “bro” split since I was fresh out of high school
There really is no difference between a “push” and a “pull”. Muscles contract and relax. Add in the fact that some fundamental movements can be seen either way. Is a deadlift pulling the bar off the floor, or are your hands hooked around the bar as you push the floor away?
Hi Guys, in one of your last episodes you guys talk about stubborn fat after binges. I had 3 huges days 2 months ago after almost 3 years perma cut and now my face look different. Just trust to the process or any advice? Thanks! For avoid any other binge, I am with doctor and psy supervision using drugs to help to control the hunger. But I need to finish this circle and end this process for at least next 5 years with a good reverse diet! Lost about 20 lbm in the process of crazy diet + very stressful years of my business. For sure my body will heal very well to the reverse process.
I don’t really care for splitting I just listen to my body sometimes I even workout 3 times a day and mostly due to health reason and mental health just train insane brothers
Yeah Idk iso has been working great for me and my home equipment isn’t really suited for PPL. I’ve been training shoulders and chest twice a week(gonna add back in again to replace one of these but they were lagging so I felt the need) and then an arm and leg day to break those up. Thanks anyway.
As a truck driver I am limited on time and all I have are 3 strength bands. Red/Blue/Black. I train 1 body part per day 5 days a week. Should I do a split routine to help gain muscle and drop 30 pounds of fat
Dropping fat is mostly diet/nutrition. Being a truck driver, I imagine that part is tough for you as convenient food options on the road can be limited. You kind of already do a split routine it sounds like if you train 1 body part per day. If you have been doing that for a while, switching up the routine tends to be a good thing. Also, maybe consider buying some adjustable dumbells to give you some more exercise options.
@@drtrydr23 I have added in a resistance band training program designed by pro wrestler StevieRichard's. I'm on week 4. I'm also doing fasting and trying a few other things. Thank you for the advice because I think adjustable dumbbells like power blocks might be what I need.
Full bodies are better for naturals. Splits are better for pro bodybuilders(6-7+ years of serious training), at that point they're just trying to shape their muscles and make them look better.
![[LIVE] : ONE ลุมพินี 87 วันนี้!! คู่เอก "ก้องชัย vs โชคปรีชา"](http://i.ytimg.com/vi/YN6e7HVnekw/mqdefault.jpg)
![เจ็บที่ยังฮัก - ม่อน วรวิทย์ [ Official Mv ] จอนนี่มิวสิค](http://i.ytimg.com/vi/KALIGSRSjFs/mqdefault.jpg)
Four days a week:
- Mon + Thurs - push and compound legs
- Tues + Fri - pull and isolation legs
- I also do HIIT on any two of those days.
- Cardio is just walking outdoors.
- Accumulating lots of NEAT by means of cleaning, vacuuming, playing with my kids, etc.
I think bouncing back and forth between splits and this is ideal. Personalize your routine!
I went to full body training about 2 months ago. I feel less sore and get a far more intense workout each day. Visible gains as well as noticeable strength gains.
Great video!
Thanks for sharing!
How long is each session? I did try that but each session was going longer than 1 hr so I was struggling to fit it.
Imo if ur doing training for b. B or to try and get as muscular as u can I'd do lower body one day upperbody another bc of blood flow/pump will be I ln ur legs still as ur doing upperbody. And 2 ur legs are a large muscle group and if u do it all at once I feel like ur body won't get the same effect out of it rather then doing a split. For example if u did a workout of just arms your arms are going to grow bigger then if u did a workout even if ur just doing shoulders and arms it just doesn't have the same effect whatever u exert the most focused energy into the more ur gonna grow
it makes me think I used to do bmx in highschool and I lived on top of a hill so I would ride up hills at least 4 times a week and I had the most muscular legs at 20 years old
This is the best explanation I've found to explain why big compound movements are superior for most normal people, compared to isolation movements.
I never spend more than 45 min. in the gym. Mon., Thur. I do biceps, Chest. Tues. Friday Triceps, and shoulders, back Legs only on Wed. ( I walk or Bike almost everywhere). So legs get lot of exercise. Do not stop between sets. Hit one muscle group then hit the other. This is using your rest between sets to your best advantage. Plus you accomplish some cardio at the same time. Oh. that said I am 75 YO.
Love it
I think it’s all about personal preferences and schedules. Always treat yourself as an experiment (n=1). We should treat these advices and studies as guidelines and not as a blueprint. Tweak tweak and tweak.
I do a two day split twice a week. Chest, shoulders and triceps on Monday and Thursday. Back, biceps and legs on Tuesday and Friday. Been working well for me.
Thats a great split. I would do that except chest and shoulders on the same day just doesnt work for me. I go back/chest or opposing muscles on the same day. And shoulders and legs the next day. Twice a week and then I add another day just for arms.
@@DasnarkyRemarky
So you’re essentially hitting shoulders 4 times a week since shoulders are used in chest exercises?
@@philmcrackinnow he’s doing them the same day as chest ? So twice a week ?
@@seanlynch1534
He edited it.
You can also break this down to 3 days a week but still 2 day split,
Monday- push
Wednesday- pull with legs
Friday- push
next week..
Monday- pull with legs
Wednesday- push
Friday- pull with legs
that case you still hit those muscle group twice within 7 days or 1 week period
You guys should do an app, that tracks it and gives you the routine. I would use it.
You can purchase a program 🙂
@@Peter_McKenna587 I could lol, but paper is so old school
lol new study suggests this is wrong and total volume is what matters. The study compared frequency and volume and the results were that if the total volume was the same it didn’t matter what the frequency is for example over a week period as ming as the weekly volume was equal. Frequency comes into play when you need to increase volume because you can only do so much on a given day.
@@chip2th post your study
I’d 100% pay a monthly subscription for a mind pump app that sets and tracks my workouts
Upper/lower 2x a week focused on basic barbell compound lifts has worked wonders for me over the years.
Bench/Floor press
Pullups
Barbell rows
Incline press
Squat
SGDL
Sissy squata
Romanian deads
Arms? Shoulders?
@@kings7244 Depends on your genetics, but in general you hit arms and shoulders with your compound movements. I stopped training arms 6 years ago and still maintained arm definition. I do full body x3 a week, but I do throw in 1 shoulder movement once per week since my shoulders are a weak point for me. I still stick with a compound movement such as a upright row or overhead press. That has worked for me.
@@kings7244 You don't really have to hit your arms, unless your arms are lacking it. But still, they will grow the most from compound movements. Do arm movements if you want to squeeze the last 10%.
After much experimenting, I find upper lower split to be the best. I do upper three times a week and lower two times per week. Too many upper body exercises to cram into two days
I used to do a 3 day split x2 per week with Sundays off and for myself, I could never get the same intensity the 2nd round (thu, Fri, Sat) so I would ignore the fact that there are 7 days in a week and would schedule my program as if a week had 8 days, having that extra day off did way more for me.
Gonna do you guys a favor
Chest and back (heavy chest emphasis)
Legs ( heavy quad emphasis)
Arms and shoulders ( shoulder emphasis)
Chest and back(heavy back emphasis)
Legs ( hamstring emphasis)
Arms and shoulders (arm emphasis)
You have the ability to overload and come back around to missed groups. You can get the frequency required for chest and the sheer volume needed for back. Legs are getting touched twice a week but with the different emphasis you can still recover. This will increase hormonal response and simulate metabolism like a mofo. You can emphasize the arms and shoulders as they fit your goals.
Chest/triceps, back/biceps, legs/shoulders. Twice per week. 7th days is extended low intensity cardio placed as an in between. Reps and sets vary based on whether bulking, cutting, or maintaining. In the gym every day. Consistency is the most important thing. It’s not about focusing on week to week, it’s about year to year. Been lifting for 30 years. Grey hair isn’t slowing me down.
Bad
There’s no junk volume in a bro split unless you’re doing more volume than you should be doing. Chest for example, if you don’t go over 12 sets at 3 sets per exercise, then there’s no junk volume. Also, full body/PPL/upper lower splits do not allow you to bring up lagging muscle groups. By giving each muscle their own day, you can properly give that muscle the attention it deserves. I find that I recover much better on a bro split and I actually look forward to the next workout because I have to wait a whole week to hit that muscle again. All of the other routines bore me because I’m constantly hitting the same muscle groups.
Bro splits probably wouldn’t be ideal if you’re a newb and are trying to put on as much muscle as possible as fast as possible, but if you’re advanced and have hit your genetic potential, then you can easily maintain all the mass you’ve built with a bro split. There’s no point in hitting a muscle twice per week at that point unless you really want to.
I've been lifting for about a year now and switched doing upper/lower 4x a week and been focusing more on weight I can handle and better form with 3-5 sets and 8-15 reps(hypertrophy) I was wondering if I should continue this or add on another day or 2. Also have been thinking about modified bro split. Any recommendations? Or advice? Thanks man.
@@DeathStarDelts
I’ve tried everything and I’ll tell you that 6 days is too much. Your muscles may be able to recover if your volume isn’t too high, but my joints were always achy and my central nervous system was fried from not getting enough time off.
I’m not telling you not to do twice a week, but I will tell you not to do 6 days. I would do 4 or 5 days, no more, no less. I would experiment for a few months twice per week with whatever routine you want and then try a once per week bro split chest/back/shoulders/legs/arms/off/off. Just test your body and see what you respond best to.
Signs it’s working: strength gains, feel fresh, good libido, good metabolism, love lifting, etc.
Signs it’s not working: strength stalls or regresses, fatigued, bad mood, loss of libido, metabolism worsens, not having fun lifting.
I agree. I've always liked the bro split the best. I don't feel like when you're going "full body" that you're hitting a specific muscle plus w the bro split you can just target a specific area and just totally destroy it then you'll have 6 days recovery instead of a day... when I'm sore I'm normally more sore 2 days after the workout...
I’m 61 years old now and have been in the gym for decades. At this point in my life, there’s no way I could do body parts twice a week with a split routine. I do one body part one day a week, high intensity, low volume. On top of that, I incorporate rowing and cycling. I can actually gain muscle mass, or at the very least maintain what I have. I probably get one to two days of full rest per week which, I can tell you at this age you really need. Not to mention more protein intake. Take care y’all!
I used to do 2 parts a day 6 days a week in the gym for many years. That was during college and my initial few years post that. Later as I touched my early to mid 30s as a family man I didn't have that much time so if I ended up missing a day at the gym I'd lose out on 2 body part workouts so full body workouts worked the best for me.
how have you split your body to parts. also each part, how many times a week? above tells me you have a weekly rest day and that you work two parts a day.
You can definetlydo Bro Splits 2X a week
I do...
Monday- Back, Biceps
Tuesday- chest, Triceps
Wednesday- Legs, Calves
Thursday- Back, Biceps
Friday- Chest, Triceps
Saturday- Legs, Shoulders
And has been working for me extremely well! As little as 4 months into my journey I was already benching 225 and squatting 275. And my body changed tremendously
What about push pull legs?
I'm fascinated by this split! I think it's the best split ever created
Logically, if you are unable to recover effectively, full body are superior. But if your recovery is good enough, splits are most likely better if done more than once a week per part. But I guess most of people struggle with recovery so that somehow became a rule that full body is generally better.
Right now I do, 2 days upper body focus, 2 days lower body. And mixed or skills on a 5th day in the week 😊✨
Once a year or so I give an upper/lower a shot because my full body takes 2 hours with accessories and it get tired of such long workouts. But I still big time when I drop my frequency. As soon as I go back to FB I’m progressing agsin. It just works for me.
I do a 3 day split x2 a week. Back/bi, chest/tri, leg/shoulders. I do abs and uphill walking on each day.
Clarence Bass has a very nice 3 day/wk full body plan with periodization in his Ripped3 book. And he was doing this split way back in 1983.
Good presentation. I learned from this. Thanks.
Hi guys. I’m 60 years old. I hunt in the mountains and I shoot my bow a lot. If I would hit my muscles more than once a week I’d be concerned that my muscles would not get enough rest to grow. Not to mention I’m hitting my back, shoulders and biceps when shooting my bow. I would need a program to get me in shape to hike up those mountains and have enough strength to drag a deer to my Jeep. I appreciate ur videos
I recommend a PUSH-PULL-LEGS split for your needs....do 3 sessions max
Normally you'd need to do that split for 6 sessions to hit each twice...but the nature of your life covers you for the 2nd session of each anyway.
Chest, Triceps, Abs
Monday, Thursday
Biceps, Back, Hamstrings
Tuesday, Friday
Shoulders, Quads, Calves
Wednesday, Saturday
I bought MAPS Aesthetic and now I’m friggin ripped AF! Thanks guys!
What split does that work with?
@@edschobs5204 it’s a 3 day week full body routine with 1-3 isolation days in between. A really good program
Because of how many hours I work a week, which is a lot, I can only get to the gym two days a week on my days off. I have been doing the home gym thing for years and didn’t make any gains, but just maintained. This past year I found a good gym and have been doing the two day a week, one body part per week routine, lifting heavy till failure. I have found that I have been consistently adding weight to my routines as I’ve gained muscle and gotten stronger. And this is at 46 years old.
Was just thinking about that! Very helpful video. Thank you
I did fullbody 3 days a week for a while, following the principle that frequency is king. Then I realized some sets were weak (the last ones) and the workouts took way too long. Now I do upper body 3x and lower body 2x.
BUT I also train side delts, abs and forearms 5 times a week now. Maximizing frequency for the parts that recover fast.
On weekends I do 2 or 3 trigger sessions each day (push-ups, pull-ups, bodyweight squats, pike push-ups, isometric biceps hold and ab crunches) and run for 5km on Saturdays writing down the time.
It's super hard to progress on full body splits though. Been doing PPL for a few months now and seem to be working for me at 40 years old.
Trying to do full body 3 days a week but I find I eventually get allot of joint and lower back pain. Even upper lower does the same. I have very poor recovery and need a few days off between workouts to train effectively
Ian Wilson That’s fine Ian. The KEY is your listening to your body. A critical skill many miss.
@@MindPumpTV I might try this structure instead
day 1 upper
press x 4
pull down x 4
high pull
rear delt abduction
band press
neck
off
Day 2 Lower
hip belt squat x 4
calf raise x
4
2 off
Day 3 full body
leg press x 4
push ups x 4
seated row x 4
high pull
rear delt abduction
band press
neck
2 off repeat
High pull extensions and band press are just accessory work because I have shoulder impingement issues. I don't bother with direct arm work anymore because I get wnough work from compound movements. Volumes fairly low but I'm 43 so sue me.
Ian Wilson not a bad approach. Love the creativity - let us know how that works for you!
I'm getting a good laugh in the comments. People swear by their splits. I'm glad I found Leroy Colbert 10 years ago or else I would be swearing by these silly splits too. When I switched to full body x3 a week, my strength increased, I don't plateau nearly as much, haven't lost any progress on smaller muscles, and most importantly my quality of life improved 10x (not sore 24/7, in the gym less often, and no more marathon sessions).
I do respect the people who just like being in the gym 5 - 6 times a week because they love it even though it's not optimal.
I'm trying to do this full-body Monday, Wednesday and Friday since I been doing the PPL split 6 days a week, I'm thinking it must be hard to hit everything with enough exercises, volume and sets 3 x a week , with legs I would hit quads, hams, and calves , so that's an hour right there, any feedback would help me at my age of 47, thanks and Godbless
Is it possible to squat very heavy a couple of times during the week? It is not good I think for nervous system.
I’ve taken your advice and have seen a big change and I’m more ripped than I’ve ever been
Really think if you aren't on gear, full body 3x a week is the way to go. Personally been hitting a squat variation, a deadlift variation, a barbell row and bb bench with about 3-4 accessory lifts following and I've absolutely blown up in the last year doing this. And you know where I got my information? On an 18 hour roadtrip with mind pump podcasts the entire way. Love you guys!
Edit: I'm not 100% on this but I thought full body volume ends up being the same volume per week with the advantage of more frequency?
So you deadlift, squat, row, and bench with accessories, all in one workout, and do that 3x week? Sounds like a good plan. Do you do anything else on your off days?
@@Themandogh Yup. Accessories would be facepull, straight arm pull down or pullover, a lunge, weighted carry, abs, stuff like that. Always the first two though. Never really do more than 3 sets of each. It’s all about frequency. But it does mean you have to get locked in on your first set.
@@Themandogh also, when I made this comment two years ago.. I was 20 pounds of muscle less. Still doing full body. Still having results.
Awesome Bro. I'm somewhat of a novice lifter. I've just started a very similar routine as well - at home, with heavy dumbbells. I do squats, bench press, rows, shoulder press and then curls and lateral raises as accessoires , the other day pretty similar but with deadlifts, incline bench, leg raises for core/ abs etc . I can't do squats and deadlifts in the same day yet
@@Dan-sw8tg I dunno what you mean by “yet”. In the beginning when the weight is still lowish is the perfect time to get used to doing them both. It’ll only get harder as the weight climbs up!
I've had great luck with once a week or twice a week. I prefer two body parts per workout and twice a week.
Back and biceps, Chest and triceps, rest day, legs and core, shoulders and traps, rest day. Try to hit the same muscle twice a week so within at least 6 days. #aa
I used to do PPL when I started and I plateaued after a year and a half, now that I’m doing the body part split, along with changing up my volume amount, tempo, off days,intensity,etc I’ve seen my physique AND strength blow tf up.
Whats your split?
No you haven’t
@@Topsealguy wow, now that you just said that, you’re right. Ok back to PPL it is 🤓
Great explanation
Biceps/chest Monday, Legs Tuesday, Triceps/back/shoulders Wed (oops, you need biceps again for that backstuff? Oops your triceps are still sore from chest pushes?) Rinse and repeat and u are hitting everything 2 to 4 times a week depending on your exercise mix and the muscle. Push/pull/leg can hold my beer with their twice a week max for each muscle.
I have noticed full body 3 days a week is my sweet spot and just lifting close to failure not going to failure stimulate not annihilate I only do 7 to 8 lifts mostly compound few iso for my lagging areas
I do FB every third day. First I start superset chest and back ( 4 excercises × 2 sets = 8 , sometimes 9 ) , then I do legs 2 or 3 excercises for 6-9 sets. Biceps and triceps superset (2 excercises × 6-8 sets). Last I do shoulders and calves superset , for shoulders 4-5 exercises × around 15 sets , for calves 5-6 sets . I'am working out average 120 minutes
I do every set to failure , progressive overload is the most important.
GREAT scientific advice!!!!!💪😀👍👍👍👍
Sal What about those of us over 40. And don't recover that fast anymore. How should we train? Thanks. I love the podcast!
Full body three days a week.
If you cant recover so fast then do less sets.
@@MindPumpTV What about men 55+ would 3 times a week be good or should it be only 2 times a week?
“I train six days, actually six days a week. Five days a week, I'll train three days a week. One of those days I will train two days of the week. So, six days a week I will be training.
How about this Full body week one, Split week 2, Full Body week 3, Split week 4, would that not be the best of both worlds? Full body week would be Monday, Wednesday & Friday -
Split week would be Monday, Tuesday, Thursday & Friday...you thoughts guys please????
Too much change isn't great either. I'd do a full body routine for 4-6 weeks then the Split for another 4-6 weeks
.i stick to full body workouts in the gym and at home i do compound movement if u have equipment.
Fortitude training is the best of all worlds
I do Arnold Split for a month, PPL for a month then full body for 2 months then bro split 1-2 months out of the year.
Do you have any macro counter apps that you recommend ?
Most people that go to a gym don't follow any kind of a routine they cherry-pick there exercises and they have no idea how to do them!
Exactly! I use to work in a gym and saw that a lot
their*
with the exception of legs, you work 2 body parts a day. 1) cheast/shoulders/triceps 2) Back/ Biceps, Legs, day off, repeat. You get 2 workouts a week. I honestly think that if you are hitting the chest, shoulders and back well- you dont need to do more than 20-25 working sets total a week on triceps and Biceps combined. I just do negative work on biceps for the most part and my back takes care of the rest. (It seems I use to spend more time on my arms than my back when I first started- and that was insane IMO)
Great info
The point is, simply just STIMULATE, but NEVER ANIALATE!
Lee Haney used to say that
Body part splits are not inferior. I made the most progress as a busy family man using the Dorian Yates HIT style method. Since I don't have training partner, I use drop sets and rest pause, for going beyond failure. I do 5 day workout every 10 days:
Day1: Quad dominant leg day, calves
Day2: Chest and arms
Day3: Rest
Day4: Rest
Day5: Hamstring dominant leg day, calves
Day6: Shoulders and traps
Day7: Rest
Day8: Rest
Day9: Back
Day10: Rest
And yes definitely go to failure and even beyond using drop sets / rest pause. This whole talk of getting close to failure is misinformation. Point is when you actually reach failure you are probably 1 or 2 rep shy anyway of true failure. Stop the guess game and train hard to failure only once per exercise is my recommendation. But make sure your negatives are slow and you aren't using momentum.
he says most guys do 15-25 sets per body part....that to me is so grossly overtraining it's crazy...how can you train intensely doing that many sets?....you simply can't...I do one set to failure, and i'm pretty much done for that exercise..
Did you even watch the video? He tells you not to train to failure
I've been doing 1 day Total body and then chest/arms one day, back/abs one day, lower body the last day. 2 workouts, one day rest then the last 2 workouts, for a total of 4 workout days a week.
I want to do this Total body workout plan 3 days a week that you're talking about.
How long should you workout for?
Also I'm on a reverse diet and I bump my calories by about 250 on workout days. Should I keep doing that for this plan or should I eat the same amount of calories every day. I am counting macros also.
Thank you!
split routine its for enhance athletes , I'm ok with full body or half body
Based on hitting each bodypart 2x per week wouldn't a Push/Pull/Leg or Upper/Lower split be superior to full body?
So the studies that say 48-72 hours often take studies of intermediate casual weight lifters (not professional or even amateur body builders but not beginners), often only 1 hour in the gym, and they often do not involve training to failure. Training to failure is generally better, but you need to become accustomed to it and to the volume, frequency, and in the long run twice a week will be optimal for going to failure and three times for not going to failure. But the idea that one way is best for everyone at slim times is wrongheaded. How do you break a plateau? By either increasing or decreasing volume frequency, rest intervals, workout length, or intensity. Variety. Given that, most people will most of the time he better off with training each major muscle group or body part 2-3 times a week most of the time but changing things up now and again.
If you want hypertrophy leg press is better for quads then squats. If you want strength than squats are better
I've gone full body using mainly compound. I don't see the point in doing face pulls when I can do more weight on barbell rear delt rows.
I've only got an hour to lift every day, how do you do a full body workout in about an hour?
I do a 4 day cycle 6 days a week. That way I'm hitting each part every 4-5 days... basically twice a week.
Legs
Chest/triceps
Back/biceps
Shoulders
Rest
Rinse and repeat.
What a plug 🔌 👏
Any bodyweight/calisthenics programs?.
I do barbell clean and press with moderate weight daily for 6 days a week.
It's a full body workout .
I feel great whole day.
It uses full body as a unit so no muscle imbalances happen.
how many sets and reps?
@@incorectulpolitic 3-4 sets of 10 reps
@@ashishj8680 is it to failure each set? meaning you are not able to do the 11th- 12th rep, each set?
@@incorectulpolitic no not failure. Its already decided that I will be doing 10 reps .So I keep that in mind & concentrate & then start lifting slowly
@@incorectulpolitic m using moderate weight usually 30 to 35kgs total not more.I dont want to involve my joints and ligaments & invite injury
Twice a week PPL, Money! ✌️ Nice upload! 👍
He says at least 2 times a weak. So what it you're 4 days a week and doing 2 days upper and 2 lower? Plus if you're doing compound lifts, is it really a split?
What about for weight loss im currently 294 was 350 have lost the weight with some weight back due to shutdowns, i have a 5 day split but recently tried to do a 3 day full body split but i usually do arms everyday i want big arms 😅 also i am getting stronger because before i couldnt lat pulldown 85 pounds started at 30 pounds
Can we still do splits but mix up some of the excersies so you can hit multiple muscles on a given day. Like on back day for example do an incline dumbell press and then go back and finishing the rest of the excersies
If you train hard, 1 day a week is great for growth. Muscles build when they repair. If you train a body part before the muscle tissues repair, you will make no gains. When you lift, you tear muscles. It makes no sense to train before muscle is repaired.
Yes, but if you do FBW for example 3 days per week (mon,wed,fri)
You only do 1 exercise, 3-4 sets per body part. So your total number of sets is actually the same like you would train body part once per week, but do 3-4 exercise, 12-15 sets.
What about a 4 day split with 1 day rest. All body parts hit 2x week? That seems to work for me. It’s really hard to hit gym 2 hrs at a time like you said in beginning.
I appreciate your work in the fitness field. One more question, if you don’t mind. I only have time to train 2 x week. I like to push my sets to positive failure. Would it be better to do 3-4 sets per muscle 2 x week using fullbody or 6-8 sets per muscle using an upper/lower training each muscle 1 x week?
Twice a week for sure. They also wouldn't necessarily recommend going to failure mainly because too much intensity may interfere with your next workout. I on the other hand would say that if you have more than 3 days between training I'd go ahead and go to failure on your last day. So if you work out on Monday and Wednesday. Go to failure on Wednesday.
All this conflicting info really sucks when looking for workout information. Feels like anything you do will be the wrong way to do it
Buddy, if there is one thing I've learned, it's that you're always gonna get contradicting information when it comes to bodybuilding and working out. Everybody thinks they know everything when it comes to the subject. One person will give you advice, another person will give you different advice that contradicts the first person's advice. But I'll let you in on a little secret. All of these methods, all of that info......... it all works to some degree, they'll all get you results. Different methods and adaptations will work better for different people. You just need to try different things and figure out what works best for you. I've been lifting for 18 years. I've been doing a bodypart split (bro split) most of those years, because that's how I was taught. I prioritized 1 muscle one day per week, and I annihilated that muscle. Something like this: Monday- Chest, Tuesday-Biceps, Wednesday- Back, Thursday- Legs, Friday-Shoulders, Saturday- Triceps, Sunday- Start over or rest.
I've made almost all my gains that way over the years, as a natural. I have 21 inch arms at 5'5", I weigh 235 pounds. Very little fat. The bodypart split, or bro split, worked well for me. I have friends that did the full body split, it worked very well for them. I recently changed things up and decided to try the 3 days per week full body split. It works well for me. I feel like it works just as well as the bro split, not better not worse, equal. So I'm gonna go back to the bro split because it is more fun for me, and it (in my case) is not less effective than the full body split. Everyone is different. For some people the full body will be more effective, for others the bro split will be more effective. My point is that pretty much all the advice out there works, but it'll work differently for different people. You just need to experiment and find out what works best for you. I hope that helps.
I split 3 day and one day 1 do full body part works well
eh. all the hate for "bro split" but it gave me the best results out of any routine ive tried. Thats just me personally but for me its true
I agree with everything your saying except the part about volume.. I do Full Body 3 days a week.. Tues, Fri, Sun. I get more total volume in, in a week then someone on a split routine.. I do 4 sets, 2 exercises per body part.. So that's 24 sets a week. I add 2 more sets depending on what i am trying to do at the time. So that's 36 sets per week, per body part. I have not seen someone doing a split routine, do that many sets for a body part in 1 workout.
so that is 8 sets per bodypart, 3 times per week... how many reps you do per set, do u go to failure each set? what is your nutrition like? do u take PEDs?
@@incorectulpolitic Yes that is what I am doing now. I'm at 8 sets per bodypart 5-6 reps per set. 3 times per week.
This is what works for me right now. I may start doing 10 rep sets in March thru May.
I eat enough calories to keep me at 205-210lbs. I don't like to be heavier then that.
No PEDS.. No TRT.. No HRT.. No SARMS. NOTHING!.
@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?
@@incorectulpolitic And I do need to drink more water in the winter months but I don't unless I am super thirsty. 🤫🤫 Now in the summer I will drink a lot.
@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?
what if I do squat+chest and then back and then shoulders+arms, REST chest+shoulders, back+deadlift and then shoulders + arms, REPEAT
Disagree. Intensity is what grows muscles. Training to failure guarantees you are triggering growth rather than guessing where the line is, but as intensity goes up, volume must come down. Overtraining is the enemy. In split routines endless sets tax the system and can set back gains for body parts that are supposed to be recovering. Do the minimum sets to trigger a growth response. Sometmes that could be 1 set. You'll know if your strength increases each workout. Get out of the gym.rest, rest, rest. Read Mike Mentzer. Guy was a genius.
Love your channel guys!
After working out for 20+ years, I’m not interested in progress; more-so maintenance.
What about splitting to be able to exercise more days per week with 2 days rest for each split?
Body part splits are not inferior if you know how to program them.
Why is TH-cam putting Vshred and Kinobody ads on your channel? Lol how ironic.
ha . they pay google lot.....
When doing full body, how many exercises per body part is required?
Basically start with a number of exercises and sets you think is good. Let the recovery process let you know ow if it's too much or to add more! Everybody is different
If I may suggest what I do you could start there and adjust as needed, I do the 5 basic compound lifts chest back shoulder legs and dead lift! 5 sets of 6-8. Then I add a couple more accessory lifts for each muscle group and call it a day. I sprinkle in core in between as well with a little cardio at the end
I keep on hearing the hypertrophy rep range of 8-12, then the part that you train close to failure or to failure, meaning.. could exceed 12 reps. Can you train for hypertrophy with high rep range?
Absolutely.I've been going for 20 on most exercises with results, and especially legs and shoulders.And full body pha type training high rep is all the cardio you need.
All ranges work for hypertrophy as long as you don’t stay in them for too long. If you cycle between the 4-6, 8-12 and 15-20 every month or so you’ll stop your body from plateauing.
How about the option of doing the whole body within a 2 day split? Upper & lower, 3 times a week, one day off. This way you can still bring some intensity but adding much more frequency. Would appreciate opinions?
I do something similar. I do Push/Pull/Legs. Thats 3 separate workouts but I perform them twice a week for a total of 6 days. Taking the 7th day off. I do this every now and then but only for about a month to a month and a half. It's very easy for me to use too much volume and burn out so I only do it occasionally to mix things up.
How long is a full.bodybworkout take ? my splits take 45 minutes tops . They are convenient . If full body does not take a long time I'd try them. I just got back into lifting 7 weeks in. I go 4 days a week. I rest 2 minutes before each set.
You can do a dynamic warm up, 3 sets of each muscle group (having most as compounds), stretch off and be done in 60 minutes.
@@freya921 Ya an hour is not bad I was thinking if you are hitting the whole body that has to take 2 hours. compound movements would shorten your workout.
You can add supersets or giant sets for let's say pull+push+abs and finish it in 40 minutes
Upper lower is pretty effective, I personally dont like splitting more than that
Care to share?
Care to share your routine?
I don’t do body parts. I do movements. Pull, push, legs. Makes way more send to me.
I think chest back, bi’s tri’s and legs shoulders, is a really good split. 3 on and 1 off. Push pull legs is another favorite. Haven’t done a “bro” split since I was fresh out of high school
There really is no difference between a “push” and a “pull”. Muscles contract and relax. Add in the fact that some fundamental movements can be seen either way. Is a deadlift pulling the bar off the floor, or are your hands hooked around the bar as you push the floor away?
Hi Guys, in one of your last episodes you guys talk about stubborn fat after binges. I had 3 huges days 2 months ago after almost 3 years perma cut and now my face look different. Just trust to the process or any advice? Thanks! For avoid any other binge, I am with doctor and psy supervision using drugs to help to control the hunger. But I need to finish this circle and end this process for at least next 5 years with a good reverse diet! Lost about 20 lbm in the process of crazy diet + very stressful years of my business. For sure my body will heal very well to the reverse process.
Haider Rizvi Trust the process. It could also simply be inflammation.
For sure is fat! Thanks for the quick reply!!! Your Podcast realy helpe change my view about the fitness world. Much love!!!
If my strength is going up on a body part split, is it still a problem?
Keep it going
I don’t really care for splitting I just listen to my body sometimes I even workout 3 times a day and mostly due to health reason and mental health just train insane brothers
I do a vertical split, working all the muscles on the left side of my body Mon and Thurs and all on the right side Tues and Fri
You shouldn't give all your gold away for free dude
Yeah Idk iso has been working great for me and my home equipment isn’t really suited for PPL. I’ve been training shoulders and chest twice a week(gonna add back in again to replace one of these but they were lagging so I felt the need) and then an arm and leg day to break those up. Thanks anyway.
Push / pull / legs is best
As a truck driver I am limited on time and all I have are 3 strength bands. Red/Blue/Black. I train 1 body part per day 5 days a week. Should I do a split routine to help gain muscle and drop 30 pounds of fat
Dropping fat is mostly diet/nutrition. Being a truck driver, I imagine that part is tough for you as convenient food options on the road can be limited. You kind of already do a split routine it sounds like if you train 1 body part per day. If you have been doing that for a while, switching up the routine tends to be a good thing. Also, maybe consider buying some adjustable dumbells to give you some more exercise options.
@@drtrydr23 I have added in a resistance band training program designed by pro wrestler StevieRichard's. I'm on week 4. I'm also doing fasting and trying a few other things. Thank you for the advice because I think adjustable dumbbells like power blocks might be what I need.
@@billfayne4808 what about full body body weight workout?
I do PPL rest, PPL rest, PPL rest… sometimes I have 1 rest day a week, sometimes 2.
Upper lower body
Full bodies are better for naturals. Splits are better for pro bodybuilders(6-7+ years of serious training), at that point they're just trying to shape their muscles and make them look better.
push, pull, legs, rest and repeat
Longest advert I’ve ever watched.