The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
HTML-код
- Опубликовано: 2 окт 2024
- One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts.
But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule - as that’s going to be the best option for you!
And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you:
builtwithscien...
LINK TO WRITTEN ARTICLE:
builtwithscien...
FOLLOW ME ON INSTAGRAM & FACEBOOK:
/ jeremyethier
/ jeremyethierfit
MUSIC:
/ lakeyinspired
STUDIES:
www.ncbi.nlm.n...
www.frontiersi...
www.ncbi.nlm.n...
OTHER HELPFUL RESOURCES:
www.strongerby...
mennohenselman...
What workout split do you use and why? Comment below! Hope you all enjoyed this one - don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/ ) to stay updated with more content. Cheers!
Jeremy Ethier can i do for example workout 1 on monday which is chest shoulders and triceps and workout 2 on Wednesday back biceps and legs and repeat workout 1 on friday and so on ? Pls help me will this be good?
I do the PPL split. I did the bro split for almost a year but it isn't as affective because my shoulders and triceps are sore after chest day, and as I've learned muscle growth comes after recovery. GREAT VIDEO!!
Ive done 2x chest, 2x back, 1x leg split. It works very well for me i guess. Ive only trained for about 10 months now. So im still a newbie.
I combined your Upper/Lower split with Jeff Nippards Push Pull Legs 💪
Where do you record your videos?
How will The beginners learn to skip legs if they have a full body workout ?
They will learn it three times faster, I assume.
#EveryDayIsArmDay
easy, getting tired before reaching the leg part.
@@Exosfear13 that's me right now
@@Exosfear13 have a break then continue
My split
MON: Rest
TUE: Rest
WEDS: Rest
THURS: Rest
FRI: Rest
SAT: Cardio to the shop to get beer
SUN: Rest
I can feel all the serious alpha males tutting at this comment 😂 Makes me laugh just to know they’re triggered by this.
Max Mo Is this true? Is this the reason you exist? 😳🙄
@@gregoryashton haha no this is a JOKE! I work out regularly. 😂
@@Ploughedcoconut Haha, just as I thought ;)
I do 12 oz curls too
My split is fairly simple:
Monday: Right Bicep
Tuesday: Left Bicep
Wednesday: Right Bicep
Thursday: Left Bicep
Friday: Right Bicep
Saturday: Left Bicep
Sunday: Rest (do both biceps but less sets)
that's very unusual
It's good that you're working the biceps.
FourOneBeats he could probably add Some more biceps into sunday if we’re being honest
@@bagamsnsnsnsns2062 this man is going to be a walking bicep
Lmao 😂 😂 😂
But everyday is chest day..
Wdym?
Lmao same
@@mikoduterte6702 joke
Hahahah
yessir
‘When it comes to’ fitness RUclipsrs, you’re as good as it gets. Been subscribed for a couple months and I’m loving the videos
0hjaa 2.0 the old school bodybuilding split is often referred to as a bro split, they’re just arbitrary names for a split which involves hitting an isolated muscle group each day. His information is very well sourced and he makes great conclusions.
Heard of athlean X? How about jeff nippard?
Sayan Chandran I watch both, Athlean X especially. All are great in my opinion
did researchers make rats to do push ups????
Asking the real questions
they made them do some other excercises that are more fit for rats
If not, Why?
Шахризод Лутфуллаев lmfao
Come, on get real. They made the rats do the Olympic lifts.
1 word: consistency. Doesnt matter what split you choose, just stay consistent, month after month, year after year. And keep progressing in your weights.
valter gjergji thats so true so many people change their trainingplans like after 3 weeks cause they dont understand that muscelgrowth takes time and consistency just like you said
@@threepipi and proper nutrition of course
i wish you could underline "progressing in your weights" :)
Wise words
I agree, which is why 4 day split works best for me as i don't have time for 6 days split. As long as you keep progressing, and consistency, you will be fine.
M: Legs
Tu: Legs
W: Legs
Th: Legs
F: Legs
Sa: Legs
Su: Legs
I should mention I always skip leg day
😂like most men in my gym
😂😂😂
In germany we train biceps on friday before hitting the club :D
i do the same too except I'm in the US. Really makes you flex in those nice fitted shirts :)
Brilliant!
Also we dont train legs
SADxBAD Because you cant See them in the Club
Don't we all?
Monday: Push
Tuesday: Pull
Wednesday: Legs (skip)
Thursday: Rest
Friday: Upper
Saturday: Lower
Legs (skip) lmao 😂
How does this only have 25 likes? xD
Ive never laughed so hard at a comment lmaooo
😂 skipping legs? Wow
I actually laughed out loud for Wednesday
I`m 62, been a fitness freak all my life and knocked around gyms for 47 years. I`ve no doubt that a full body workout 3 times a week is by far the best type for results. Everyone these days goes for mass building and to look good, the vanity workouts as I call it. They virtually all ignore c/v (by far the most important type of fitness and the one that is most applicable to everyday life with the greatest long term health benefits) and some idiots even claim that hitting the gym is better than running for cv! That's just rubbish. Full body workouts will make you stronger, look nearly as good (if that's your aim-in my book that should be the last reason for exercising) and means you don't spend your life in the gym. What everyone is missing is that in order to progress you need to A) exercise hard-not simply turn up B) shock your muscles by using different exercises and not sticking to the same programme every time you go to the gym and C) the realisation you are not really training your body but your mind. If you can adhere to the discipline of exercise you`ll go week in week out, year in year out and get results. Always include running its the basis of all fitness and what the human body is designed to do, and by that I don't mean a 20 minute plod on a treadmill that's for pussies. Get out in a forest or pound the tarmac its much harder and will benefit you far more. and yeah I know some will say that's bad for your joints and knees. Really I`ve never and I mean never met anyone with such problems and ask those who say that to actually give me the names of two people with such injuries. Aim to run 2-3 miles x3 a week and I mean run, not plod. Put as much effort into your running as you do the gym, it will pay off. Also throw a curve ball into your work outs. Such as for a month going Monday, Tuesday then rest two days then go Friday and Saturday. Other tips would be every December take a whole month off and go out and party. Ok you`ll put a bit of weight on, but if your mind frame is right you`ll enjoy working it off in January. As regards food, get your protein from meals not shakes, and don't be a slave to eating 100% healthy. take it from me if you don't have the odd binge, eat fatty lovely foods, get smashed, have sex as often as possible and the odd smoke you wont live longer---it`ll just seem it. as regards roids, well if you want your personality changed, risk dying at an early age and have to rely on drugs it means your a dick head nothing else. train to live, not live to train you are not an Olympic athlete but a normal guy looking after themselves. If you are consistant the results will come.
Thanks for your insight
@Javi 703 I did
In regards to running,the cardiovascular system of each person is different, and should have a program that is designed for them, don't say that they are pussies(when you say this someone who just wants to start will think that he has to run as fast as he can and thats not true). Except that, you are right.
Javi 703
You should read it, it's an insight from an old fellar passing his wisdom to us younglings.
@@robinbruce7838 Ye gods a polite youngster (im saying that slightly tongue in check btw). Thank you for your reply.
This was mine before this video.
Monday: Toes
Tuesday: left shoulder
Wednesday: Legs aka rest day
Thursday: right eye
Friday: Bottom two abs
This was mine before this video
Monday: left cerebral part of my brain
Tuesday: small intestines
Wednesday: large intestines
Thursday: hairs
Friday: right thigh muscle
@@cheesist6998 nice 👍
this was mine
monday: Corpus spongiosum, and forearms
tuesday: Corpus spongiosum, and forearms
wednesday: rest day/lotion day
thursday friday and saturday: Corpus spongiosum, and forearms
sunday: rest day
Nani
💀
3 times a week.. with a high intensity full body workout is perfect for me.. 😊
what do u do
I have been doing it for 3 months now. It was great because you hit every muscle group and no worrie if you miss a day. But it does kinda get long. What has been your routine like?
@@siddharthraychaudhuri7250
Its wrong to train more than 2 big muscles
@@siddharthraychaudhuri7250 It’s definitely better for people that don’t have a lot of free time
Lazy
“Calves will be addressed in another video”
-Jeremy in his video on legs
Well... we’re waiting
Calf raises is really the only exercise just different variations just do six sets
Jump rope, have you ever looked at the calves of boxers? They jump rope a lot.
.
My bike commute 2 from work. Works calves/cardio.
@@AZ_TONY And ballerinas as they're on their toes a lot.
Don't forget about Arnold Splits. When it comes to 6 day programs it is pretty much just Arnold's routine and PPL at the top. An Arnold split looks like this:
Monday: Chest/Back
Tuesday: Shoulders/Arms
Wednesday: Legs
Thursday: Chest/Back
Friday: Shoulders/Arms
Saturday: Legs
As you can see, you can do the exact same exercises, with the same volume and frequency by just switching the schedule, which accomplishes a few things.
1. Working antagonist muscles has been shown to increase strength in the second lift used. In one study participants did knee extension, followed by knee flexion. They were able to perform their ten-rep max on the second exercise thirteen times, increasing strength by 30 %. Keep in mind you need to use something that is the opposite of the first motion. Dips would be followed by upright rows, while incline press could be followed by lat pulldowns with a slight lean backwards.
2. It is time efficient. Whether you superset, or just do antagonistic sets, you recover quickly since you aren't using the same muscles. This allows you to use less rest.
If you are in a rush just superset the movements with chest/back, or biceps/triceps, but if you aren't, it is optimal to take a short rest in between to get these strength gains. For instance, do a set of bench, wait 30 seconds, do a set of rows, rest however long you need, and go back to the bench. Rinse and repeat.
Hope I was helpful!
I just recently found Jeremy Ethier and I think his channel has everything that we need to know
Between Jeremy and Athean X I've practically become an expert in the gym
Indeed
Faith P fr tho haha
Once u start to move big weights ur gonna need more diversity.
Probably the best scientific guy out there when it comes to working out. Also Jeff nippard is kinda dope as well
Friday: Legs (sometimes) cracked me up, hahaha!!
a lot of distractions on friday ... now we know why so many bros skip leg day
@@swampThaang - I do legs on 1st day of week. To (Hopefully) get T & GH flowing to start the week.
143...likes
I had to like the video as soon as I saw that lol
Minute?
The disadvantage of other splits is that the deeper you go into your workout, the harder it’ll get. For example, if you bench press and military press the same day, whichever comes first is gonna make the other one suffer.
Do you not understand what a work out is
@@christiansuchil1037 it won’t be a quality workout ...
That's a good point, i have friend that is practicing for tackle football and he has to choose certain parts of his weight training to do first because whatever he does second he cant complete as well or with as great of a mindset.
@@nicklaaflare1907 One workout bench first and other military press. I think that with any split you do exercises deeper into a workout are going to suffer . Do them in a different order for each workout.
just start each workout with your weakest muscles. switch up once it catches up. it'll level out eventually
Full Body is the best for beginners, because even if you miss a workout you can always jump back into it. Instead with a bro split if you miss a workout you feel lost
@@nenesh2196 if you do go to the gym in any form of fashion, once you have finished your workout you should feel like you are a step away from your grave cause all your muscles are crushed and you feel extremely exhausted. Therefore if you are able to go to the gym the every single day, as you said above, that means you are not doing it right.
People that go to the gym everyday are people that do brosplit or pull/push/leg. Since they always have 2-3 days do recover the muscles they have crushed the last workout. Personally when I started going to the gym I was doing it only 2 days a week because my personal trainer really made me work until I couldn't even lift any muscle. Always start with legs exercise otherwise you won't be able to walk home
@@nenesh2196 what is you goal? Lose fat or build muscle?
If you wanna lose weight whether you feel exhausted or not it will probably help you lose fat anyways since exercising makes you arrive in a caloric defecit. But if you wanna build muscle unless you feel exhausted and a bit of pain after the workout that means your are not working your muscles enough and you won't get bigger
S.I.C.K Art there is a big big problem with full body workouts - if you train each body part with 4-5 exercises it'll take 6-8hours to complete. I don't see how thats possible. Leg day alone if done right takes 60-90 minutes. I dont see how you could do a full body workout properly unless you dont mind being in the gym for hours and hours.
@@youngwolf6896 Have you ever heard of "compound movements"? Exercises that work multiple muscles together?
7 exercise, 15 reps, 3 sets
BARBELL ROW
Rhompboid, Back Of Shoulder, Bicep
CHEST PRESS
Chest, Tricep, Front Of Shoulder
SQUAT
Quads, Glutes, Hamstring, Calf, Lower Back
PULL UP
Lats, Bicep, Upper Back
DEADLIFT
Hamstring, Quad, Inner Thigh, Lower Back, Romboid, Traps
MILITARY PRESS
Front & Lateral Head Of Shoulder, Tricep, Traps, Rotator Cuff
POWER CLEAN
Almost Every Muscle
*THIS IS ALL YOU NEED MATE*
S.I.C.K Art this aint it. Youre telling me this will make the same gains as a guy who does five exercises for chest five exercises for triceps one day then does the same amount and intensity for biceps, back etc.
7 exercises < 35+ exercises over several days
0:14 Bro looked like that BEFORE he started going to the gym??
I’ve been training for 27 years, longer than half the people reading have been alive.
I can tell you this, and Dorian Yates is also an advocate of this... the key to training is consistency. Everyone wants to get mass as quick as possible and sessions become too frequent and too long. Burnout or injury occurs and you’re back to square one.
Don’t train your muscles more than twice a week, otherwise you’re doing them every second day and all you need is a bad sleep or a long shift at work and you’re training tired which just invites injury.
I’ve never done 16 sets for chest. Ever. If your chest isn’t taxed after 3 sets of 3 exercises, you’re doing it wrong.
My tip would be to train your easy growing muscles once a week and your weaker body parts twice. Let your body rest sufficiently or else you’re much more prone to sickness, fatigue and injury.
After a pec tear, hernia, multiple strains and even a pacemaker (heart problems when sleeping), nothing is worse than constant stop/start to your training. Above all else, train safe.... consistency is what gets you mass when you stick to regular training, regardless of the split.
Tweekend27 so basically a bro split 5 days a week over a push pull legs 6 days a week? Honestly if you are consistent with your workouts, good eating , and quality sleep you will make gains on either a bro split or ppl routine. I tend to enjoy bro splits more becuase I annihilate that muscle once a week. With a PPL routine im sore all week.
Ok so I'm not claiming to be anywhere near as experienced and knowledgeable as this guy, but I feel like the best way to train is not sticking to a set routine. I think that when you wake up in the morning there's two factors that should determine what workout you're gonna do: muscle soreness and how long it has been since you've trained that bodypart/muscle group. I've been doing that for a while and it feels like the healthiest, most injury-preventing way to work out
So you've been training for 27 years and still believe that you'll "burnout" if you train a muscle 3 times a week. You should welcome some basic programming, periodization and fatigue management into your home for a cup of tea
You forget everyone is different and the rate that you "burnout" depends on your age, genetics, and form.
While I agree with you on consistency, in general overtraining is overrated. You will barely ever have anyone feel the effects of overtraining outside of your top athletes. Also rest and amount of sets, reps depends entirely upon the person.
I’m in my 50’s and do the full body workout 3 times per week mainly focusing on compound movements. Moderate weights, form, and full range of motion is key for me. My workouts are done in about 30 minutes. This is a lifestyle choice for me because I want to look tone, live a healthier life, and slow down the aging process.
What is your training programme?
@Jan F YES
Good
how long are your rests? 30min is so quick it makes no sense to complete a full body workout.
30 minutes really what do get done in that? I would only get warm up Squat and half of Deadlift
Snip the bun and put it in his protein shake.
O shit
That’s an anabolic bun , jokes on you buddy
.
Damb
Mon: chest, triceps
Tue :back, biceps
Wed: shoulders , legs
Thur:chest, triceps
Fir : back , bicep
Sat: shoulders,leg
.
.
Should I continue this ?
Yeah it’s great just do shoulder press on chest and triceps aswell though and work the other parts of the shoulders on legs
Where is abs?
@@Kenny-qt9lq every other day
Thx bro I was looking for this it looks great
Wtf man. No rest days. Do fullbody everyday than
0:05 starting oat in the gym
Best science based full body workout for muscle growth ?
Ryan Guest post a link to it
Coming soon :)
@@ryanguest5413 Bro, pls dont
@@ryanguest5413 squat can be the best or worst for anybody to engage in dooing, as one can, if placing weight on vertebras only, do damage en mass, whereas if performed provocating to stimuli for engagement of facetjoints, one can then really benefit from this.
@@JeremyEthier yess science based full body!
I really like that he cites his sources. No one else does that. He also explains things thoroughly and offers alternatives and lets you choose which options would suit you.
Jeff nippard
@@HuyLe-vo4pg Thats what i was gonna reply LOL
Check out shredded sports science too hes fantastic
I swear. Every video says "this is the way."
Thanks commentor aka big nosey Parker
I am 53, bro split guy for 30 years. Switched to full body in January and have seen amazing gains. 3-5 sets per body part 5 days a week. I’m an ectomorphic hard gainer. Wish I had done this years ago.
@PaulodacreM Chest - dumbbell low incline press/dips. Back - deadlift/barbell row. Shoulders - overhead bar press/cable side lateral. Biceps - straight bar curl/seated incline curl. Triceps - close grip bench/rope push down. Legs - squat/Bulgarian split squat/Romanian dead lift/ seated leg curl/ standing calf raise/seated calf raise.
full body workout is the best for you?
How comments section in 2019 has become the center of the meme universe
RUclips comments arent usually funny tho
What’re you talking about? You can’t even post memes on RUclips
@King George V how about your username, cant get worse than that
My split
Mon - pizza
Tues- KFC
Wed -pizza
Thus- pizza
Fri -, beer day
Sat - beer day once again
Sun - roaming.
You need some Taco Bell in there for veggies.
What is roaming
Cody Svoboda going for a walk. I'm guessing it's his cardio day
You forgot Sunday cheat meal- BEER again.
Eyyy my bro right here
The summaries at the end are very useful. Thanks.
What's been working for me.
Back Biceps
Chest Triceps
Legs
Shoulders and core
Rest day
Then repeat the above.
Steve Parker that’s a bro split my dude
@@ambrose5100 thats NOT a "bro" split..Please educate yourself.. a BRO split is training one muscle group per day..ie: chest on monday, back on tuesday and so on..this guy is on a 4 day split which is a very good split...not for me but a VERY good split.
Great video! I remember in my 20s (45 now) I was told to go with the bro split. I lived and breathed the Bro split for the better part of my 20s. I had gains and my diet was sound enough to be pleased with the results. Once i hit into my mid 30s however, I could feel and see my body metabolism begin to shift. My dieting had to change but so did my work out routine. Sure enough I got into the push/pull/legs routine and had the best gains ever. Now 45 and aesthetically in better shape now than in my 20s. Go figure !
Are you doing push/pull/leg once per week or twice?
Nice
Day 1: Lower
Day 2: Upper except abs and forearms
Day 3: Light abs, heavy forearm and grip strength training.
Smoked Pork Ribs Bro i actually recommend the push pull legs program it works wonders trust me
@@Adam-sw4iw Are Farmers Carry push or pull?
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Upper
Friday: Lower
I feel like doing a split like this
M: Push
T: Pull
W: Legs
Th: Push
F: Pull
S: Legs
Sunday: Push
Monday: Pull
Tuesday: Legs
Wednesday:Push
Thursday: Pull
Friday: Legs
Saturday: Push
Sunday: Pull
Monday: Legs
Tuesday: Push
Wednesday: Pull
Thursday: Legs
Friday: Push
Saturday: Pull
Sunday: Legs
Monday: Push
And again
add a rest every sunday trust me
I died when he showed Friday as leg day but it said (sometimes)
This explains why I see so many guys at the gym with sexy upper body walking with pair of stick legs
3:50 is true, i've been doing your workout routine for full body workout A and B for this past few months. and i gain more strength significantly while doing shoulder workout on my rest days
How long until you changed your workout routine? Ive been doing his A B full body routine since the beginning of the year. Should i change my routine?
I favor upper/lower split 4x wk.
This enables me to train really hard yet gives 2 days for recovery. At level 44 the 2 days of recovery are crucial when you factor real life. Also, if you miss a day it’s easy to keep the routine going as you have 3 rest days built in every week.
The main things though are:
Make sure your diet is on point.
Make sure you’re training has enough intensity and you progressive overload.
Make sure you track your workouts and stay consistent.
Stick to the basics like the compound lifts. Save isolation movements for extra volume only.
Do these things and you WILL see gains.
Peace out.
Oh and watch Jeremy’s channel too. Duh!
Total beginner here...would you suggest the 4day upper body lower body over the 3day total body which honestly sounds scary ! The 4 day thing sounds more practical and balanced out ..
@@skyride5521 I greatly prefer upper/lower split 4x a wk over the full body workout 3x a week. The main thing about the full body workouts that I don’t like is there are too many exercises to hit and so it takes a way longer time to complete and is more fatiguing also.
@EMPIRICAL I’m not an expert or a trainer bro but I’ve been lifting on and off for many years and know what works for most people that are natural. I can’t comment on what works for those on gear. I have no knowledge of those cycles. Just an fyi.
Personally for me the volume varies a bit due to my age and the simple fact that I have a physical job so some days I just have to do less volume and dial it back to prevent injuries and keep recovery time reasonable.
That said, I start my upper body days with dumbell bench press usually 4 sets. Reps are 10 to start first couple sets to warm up. I increase weight each set so reps drop to 6-8 range. Last set always to failure. If I feel good that day I do some 15 degree incline presses for 2-3 sets but at lighter weight. After that usually I super set a cable fly machine(safer for my shoulder like how I prefer dumbells over barbell) and cable row machine. Then lat pull downs and dumbell shrugs. Usually I’m doing 3-4 sets of 10 reps on those movements. I have tendinitis in my elbows right now so I’m not doing anything for biceps or tri’s. Can’t do overhead presses right now either as my job wrecks my shoulders so I have to take it easy on that for now.
Lower body days are pretty straightforward and simple too. Start with squats at lighter weight to warm up and increase each set. I train for hypertrophy at my age and don’t worry about maxing out. I do 4 sets with an rpe about 8 which leave me pretty drained and wiped out. Then I do conventional deadlifts for 3-4 sets for reps. Again not trying to max out but increasing weight every set. Leg press machine, knee extensions and curls and usually the good girl/ bad girl machine. I forget the real name of it. I track my weight, reps and sets in a notebook so I can see progress or lack thereof. The numbers don’t lie but a lot of it depends how my body is feeling and how much im beat down from work so the reps and sets change but I try to stay consistent with the weight and do incremental increases when I feel solid in a particular movement. At my age I feel like it’s a balancing act with recovery time and work. I hope this helps bro. Have a good one.
@EMPIRICAL Anytime buddy. I would treat this as a rough guide at best tho. Only you know your body and how you will respond to different stimulus. We are all built different and have multitudes of of other factors that influence how well we all build muscle. I suggest taking it easy at first to adapt to a new regimen and try not to dial up the difficulty in terms of weight or reps too fast. I would say proper nutrition, sleep & recovery are at least equal, if not more important, then our gym time provided we are putting in sufficient work. Good luck on your journey my friend.
Can I add Arms day on the 5th day with this split? My arms are weak point and I want to focus on them more.
Really appreciable bro, i had experience of U/L Splits and it really gives u higher strength + muscle growth as compared to bro split, again starting the U/L Splits after a long break, hope i get my gains to max again!!
Do 100 push ups, 100 sit ups, 100 squats and run 10 KM everyday and don't use air conditioning or heater (ever!).
I know what your up to secret saitama RUclips account
Maybe 2 times a week
@@manmanfun2 hahahahahahahaha
Thanks to you, I lost all my hair.
This is how you become bald
Push/Pull/Legs workout split. undefeated.
I agree
Preach
I'm planning on doing a 6 day ppl
Yeah if you don't have a life
@@Nerdybdirty Elaborate.
My split:
Mon - Legs
Tues - Leg
Wen - Le
Thu - D
Fri - De
Sat - Dea
Sun - Dead
things to note so you arent confused about what you gonna do everytime you workout.
-you should know about muscle activation, you must feel it which muscle should you train and activate it
-progressive overload, you must increase weight,set,reps or intencity for any workout you do.
-Food management and warmup / streching is a must
-Rest and sleep is important, dont ignore them.
if you understand 3 above. you dont have to be confused with workout routine... for me doing any workout better than none
I do upper/lower split because of my work schedule. I tried the three day full body and it was very fatiguing. Question: how did they do a study on mice for this? I’m asking seriously. Did they have the mice lift tiny weights with mice spotters?
Hahahahaha :D
Ofc, duh
missnurse I also like upper/lower spits 👍🏻
Lmao
lol
Monday: chest
Tuesday: back
Wednesday: legs
Thursday: arms
Friday: rest
Saturday: left calf, right forearm
Sunday: funday
Whats with Saturday
PatrickIsYourIdol to shock your muscles
Saturday: Left Calf Right Forearm 😂😂😂
I have a friend who's split is:
Monday: Upper body
Weds: Upper body
Friday: Upper body
Sat, Sun: Reset
Why you ask?
Homeboy don't got legs. 🤸♂️
Ferdi Sanchez 🤣🤣
Omg😂😂😂😂😂😂😂😂😂😂
Used to be me lol
Thats exactly what I do,no joke.
@@johnk6324 you want a big upper body? do legs first.
First day : legs
2nd : chest tris Abs
3rd back bis
4 shoulders and abs stretch for legs again tomorrow
I do full body 3x/week mainly because I don't want to be in the gym almost every day of the week as I'm a college student. Also, those were some clean squats your brother did!
Those squats sucked. You don't know shit.
Aik suger
Abstract Daddy post a video of you squatting then bitch let’s see how clean yours are
@@loganturner2669 LMAOOO savage
13yo detected.
Just don't forget your leg and lower back workout. It doesn't just include to look good but can help in many ways, carrying heavy stuffs etc.
Currently been doing a push/pull/legs and that’s working great for me!
What does that schedule entail for you and the exercises? I'm thinking about starting a push/pull. It would be very helpful to me.
Yeah man! Could you show us your exercises and rep ranges?
@@EvsPersonal My dudes just watch jeff nippards videos on push, pull and legs (3 videos) and pick 80% of his exercises. He is pro so dont do all of them, it will be too much
How many sets are you doing per week?
Joseph per muscle group?
Monday: Chest and triceps
Tuesday: Back and biceps
Wednesday: Legs and shoulders
Thursday: Chest and triceps
Friday: Back and biceps
@Mana syed Al Sadaf I’ve switched up my program after doing more research. I was doing about 25 sets per muscle group per week; reduced that to around 12-14 sets. I also switched it to Monday/Thursday upper and Tuesday/Friday lower. From what I’ve learned so far as a beginner is that what is most important is that you do 10-15 sets per muscle group per week, train at 80% RPE, (rate of perceived exertion) and eat the right amount of calories and protein. Most importantly, take it chill and have fun.
@Mana syed Al Sadaf from what I know as a beginner, hypertrophy depends on the amount of reps you’re doing and your RPE. 6-12 reps seems to be the sweet spot at 80% RPE. I like to do 8 reps on compound movements (deadlift, squat, bench) and 10-12 reps on isolation movement (tricep extension, pec flys, hamstring curls, lat pulldowns, etc.)
I love full body workouts!
What I love about it is that I feel extraordinarily good after doing the workout, which also continues into the next day when I am having a rest day. After the rest day my body just "asks" of me to train again, and the cycle begins again. I never feel tired or worn out, and it has maximized my mood, energy and zest for life.
If you are not able to go the gym and you only have dumbells at your house. Which workout do you think would be the best. Also I'm kind of a beginner
@@lenux7787u still asking?
@@lenux7787
Warmup everything
@@Theinsom tell me
How many days do you rest in a week
🎯 Key Takeaways for quick navigation:
00:06 🏋️♂️ Training split affects gains; explore different splits.
01:28 🔄 Total body split offers recovery and frequent muscle stimulation.
03:19 🤸 Push/pull/legs split groups muscles functionally for athleticism.
04:41 🚫 Avoid bro-splits that overlap muscle functions; prioritize recovery.
07:24 💪 Exercise selection and sequence impact split effectiveness.
09:19 🧬 Genetics and individual response affect split success.
11:40 🔄 Change splits periodically to adapt and optimize gains.
12:07 🧪 Experience and individual response outweigh general studies.
13:02 💡 Various training programs available for different goals and levels.
Made with HARPA AIbe
What do you call a 7day/week chest routine?
.
.
.
.
.
.
Bra split.
Bruh
Lmao
No clue yet what to do. Thanks man.
WE NEED A "The Best Science-Based FULL BODY WORKOUT To Maximize Growth" VIDEO !! I TRUST IN YOU IN EVERY SINGLE WORD.
But he did it
Literally did that
M Chest triceps
T Back biceps
W Legs shoulders
T Chest triceps
F Back biceps
S Legs shoulders
You have no rest days, you need at least 40 hrs so your muscles can rebuild, when working chest and shoulders works out biceps and triceps meaning your split is not good at all
Guess, my current experiment with split isnt that good either xD
M: Biceps, triceps, chest, shoulders (front, mid)
T: legs, back, abs, shoulders (rear)
W: rest
T: Biceps, triceps, chest, shoulders
F: legs, back, abs
S: rest
Bro can you make a vud about the best science based full body workout?
All of Scott Sonnon's programs are fully science-based. Not easy tho, but they're the best.
1) Chest/ fr & side delts/ tri's
2) Back/rear delts & traps/ bi's
3) Legs
4) Rest
5) Repeat
My split:
Mon:chest
Tue:Chest
Wed:chest
thur:Chest
Fri:chest
Sat:Chest
Sun:Chest
bob roger 😂😂
Where's the biceps :(
Change your name to Chester
You can save some time by getting implants instead.
you’re
not doing enough chest... disappointed
-Back, Chest, Arms
-Legs, Abs
🔁
Yeah that's pretty much my choice too. Except I do Arms, Chest and part of abs on one day, and Legs, back and part of abs on second day.
3 day fullbody forever!! 💪💪
mainly cuz less time spent in gym but I still feel tired af.
same here mate, 3 day #fullbodyteam, usually it takes about 1,5h to finish my all exercises, "work hard or go home" :D id rather spend another 1,5h making tasty meals than sit in the gym for 3h :P
@@merkur5606 You don't have to go 3hrs . Push pull legs only takes an hour per day
@@23igna I guess I was a beginner 10 months ago. You are right - PushPull is best :D
Merkur I want to find the best workout split for the holidays, how do u split your workout?
@@velorax14 its simple
push, pull, legs, break, push, pull, break
I thought bro split was something like that:
1. day: chest-fore arm biceps
2. day:back-triceps
3. day:shoulder-abs-legs
Sometimes they do legs in the 4h day.
5:53 when you realise you are done but probably not enough..😁🐏
"Just know that workout volume and consistency are the more important factors."
This one sentence is the perfect example of why I watch your vids and trust your advice. It's all based upon reliable sources, backed up by personal experience, and presented with wisdom and common sense. Thanks for doing what you do!
I do Push Pull Legs on a rolling routine, I let my body and how my muscles feel decide if I need a rest day rather than sticking to specific days. More important to understand how your body feels rather than just looking at a calendar.
Exactly!
this makes sense
my splits:
Monday: full body
Tuesday: cardio (run 5k)
Wednesday: Upper body
Thursday: cardio (run 5k)
Friday: Upper Body
Saturday: endurance (run 10-15k)
Sunday: rest
this program useful to me for increasing my stamina and build a lean body for running. when it close to the marathon, I change the cardio with endurance training
What is a cardio(I’m a beginner)
@@chixingthao7157kind of training for cardiovascular system in your body. usually like running, cycling, or swimming with steady and comfortable pace. Good for your heart and lungs.
my program
moday:upper body
Tuesday:lower body
Wednesday:rest day
Thursday:upper body
friday:lower body
Saturday:cardio
Sunday:rest
0:23 It's easy to see why dudes who follow these routines end up benching more than they squat.
Started out about 6 months ago and followed a full body 3x per week split, gained strength and muscle mass and recently switched over to the Push-Pull-Legs-Push-Pull split
What does that schedule entail for you and the exercises? I'm thinking about starting a push/pull. It would be very helpful to me.
@@EvsPersonal it works quite well. On push day I do:
4 sets of bench press (pyramid sets aka starting from lighter weight and moving up each set til my 3 rep max)
4 sets of overhead press (6-8 reps)
4 sets of incline DB bench (5-7 reps)
3 sets of dumbbell bench press (4-8 reps) supersetting with lateral raises
2 sets of shoulder DB press (8-12 reps)
3 sets of skullcrushers (8-10 reps) to finish off
@@EvsPersonal on pull day I do:
4 sets of deadlifts (pyramid sets)
4 sets of bentover barbell rows (6-8 reps)
4 sets of pull ups or lat pull downs (8 reps)
4 sets of single dumbbell rows
3 sets of machine rows
Any two bicep exercises, one that hits the outer head and the other hitting the inner head (for example on some days I do incline curls and spider curls to hit both heads, sometimes I do close grip barbell curls then wide grip barbell curls etc)
@@EvsPersonal for legs I usually start off with squats, then do lunges, leg press, sumo deadlifts and sometimes regular deadlifts
@@saimalianwer7740 thank you, that was really helpful. Ill have to look into making a schedule that is good for me. I want a schedule i can work all my muscles in the best way possible at 4 or 5 days of the week. Im still researching. And so you will do all of this 6 days of the week? Push, pull, legs, push, pull, legs?
Thought I’d come back to this after a month to update you.
I’ve been on full body for a month, my triceps and biceps are now visible. I have a lot of size to them and my shoulders are now slightly wider. My legs have always been my best asset but this split has definitely increased my strength. I’ve maxed some machines I never thought I would have so soon. Full body will be for me until I’m ready to move on to PPL.
Note to all: if you go from Full body to PPL, you HAVE to go to a SIX day PPL. If you do a 3 day you’ll be hitting your muscles less than you were on full body.
Hey you seem to be right around where I am. Do you have any resources that detail what exactly are the exercises I have to do in full body? I can't find that info online, and my local gym trainers aren't that great.
There's no reason you cannot train 5x a week Monday to Friday and maintain a PPL pattern:
Push/Pull/Legs/Push/Pull
Legs/Push/Pull/Legs/Push
Pull/Legs/Push/Pull/Legs
Etc...
The idea you have to follow the exact same routine every week is for simpletons.
nice! anyways whats your workout sir? kindly please drop it down below!
thanks!
@@robw7676 the only problem with that is having to remember what you did last over the weekend
I still do bro split :) it found it comfortable. I still have good gains
Edit: but this was a year ago haha wasting of time haha now im doing 3x a week full body. And its so good. Wish i didnt do bro split when i started
What does your diet look like?
@@Moosewoodworks i just eat healthy foods. Thats all
I'll learn from your mistake haha thanks man
@@RTTRobin you're welcome man, I highly recommend his workout A and B for full body
@@TeamMananap can u share down what are doin now whole program
Building muscle isnt about heavy weights and reps. Its time under tension and proper form.
My workout
Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Rest
Saturday: Full Body
Sunday: Rest
I do abs every other day
I like this routine.
Basically, I do the same, but I do abs with lower body
Sounds legit
Do u do same upper exercises from Monday to Wednesday too?
@Flip Flop just now seeing this, I do the same muscles but do different exercises to hit them in different ways. Like I might do dips on Monday for triceps and then Wednesday might do triceps kickbacks, I just use different machines or different body weight exercises to hit the muscles different ways
Wait a minute, Jeremy said ‘based on studies shown in rats ‘🐀! Who’s studying these rat gains?! 😂😂😂
Sick content thought as usual bro! 😄🔥
they're gym rats ;)
The Best Split in my Opinion is the Upper/Lower Split, because, you can Rest for about 3 Days and there are 4 Sessions, and what i like is, you can do a 5th Session.
Live by the full body workouts. I have only been going 1 month and a half and have tripled my lifting power and i feel great after the gym. Also losing and getting lean muscle
Monday - Upper 1
Tuesday - Lower 1
Thursday - Upper 2
Friday - Lower 2
My two cents:
Former semi-pro athlete. Been doing bro split for awhile and think it is overall better for multiple reasons:
1. Train harder longer on specific groups. Push pull, your shoulders won’t get the same workout because you will be tired from all the chest before. Full body, same reason, your intensity will drop off for the later-in-the-session lifts. Bro split allows higher intensity and the opportunity to increase weight on specific movements, providing a better result on specific areas. My split is:
Chest and tri’s (cuz the tri’s already getting hit); back and bi’s (same reason); shoulders and abs; legs. Yes I only hit one area per week, but it gets hit hard and with more intensity and less time in the gym. I finish in 45 minutes as opposed to push pull or full body requiring at least an hour. Not to mention all the newbs, pro body builders, and gym rats taking up the areas and machines for waaaay too long. My workouts are quick and intense.
2. Can’t agree more with peeps on here saying vary your routine. Your body will adapt so need to change the exercises every 2-3 months. This may be controversial, and definitely not for beginners and only if you have built a strong base, but it’s also good to “lift with bad form” every once and awhile. What I mean is, if you always do the same motion, your support muscles won’t grow. Ever see those machine guys or same-every-time guys who pull something or tear something when they slip? I will flay my arms on bench or completely throw my elbows to the side during curls just to shock those “accident” muscles. One big disclaimer...ONLY ATTEMPT THIS WITH EXTREMELY LOW WEIGHT!!!
3. The biggest change for me was changing one thing. Never do cardio same day as lifting. Completely altered my body and energy levels. Many schools of thought here, but one workout will always suffer if you do cardio before workout, lifting will be less energetic. Lift before cardio, you are missing gain, recovery, and eating t8me your fresh lifting session needs. I’m never tired and have high intensity workouts. So I alternate: Monday - chest, tues - cardio, wed - back, thurs-cardio, fri -shoulder/abs, sat cardio, sun - leg, etc and repeat.
4. Most important of all is resting and eating schedules. Listen to your body. If you are tired or sore, skip a day. Always eat 30 min before workout and immediately after lifts. Won’t get into nutrition as that’s a whole other argument, but generally chicken, veggies, brown rice, fruit, nuts, and lots of water. Less vitamins and supplements (you’ll get those from the food).
I’m 45, 6’1 - 195 with 9% body fat. Work out with college football players and some pro baseball players. We are all on the same program pretty much with excellent results. Never too tired to lift, plenty of free time away from the gym, and very healthy.
love you man
Perfect timing to this video to come up. 2019 i'm turning Saiyajin... watch me!
Enrico Votta weakling! U got a long way to MUI
In my experience, a 6 day upper lower split is optimum at 21 sets per muscle group. Hitting every muscle in the body 3x a week just as Arnold suggests :)
Exactly. Hitting each muscle twice a week is the best way of growing with quick results. I do a 6 day chest/back, arms and legs split. Taken from Arnold's basic routine.
3x full body is my happy medium. If something comes up and I cant do my workout for the day for some reason, I dont feel like I'm losing a whole week of progress, just one day.
Plus, depending on how long your way to the gym and back is you actually save time over other splits. If you have enough time for the bigger training sessions
Takes 2 weeks to start losing progress
Note to super skinny guys:
don’t start with heavy compound, it just gonna get you injured even with the right form and warm up.
Start with 15-30 rep range, not just building the base muscle, but mostly to protect and strengthen your tendons.
Don’t get injured is the most important thing, some injuries will keep haunting you and will never fully recover
This is the video I needed as currently was doign a bro-split. Going to try a push/pull workout and workout all my muscles at least twice a week
How's it going with P/P workout?
Monday: Chest
Tuesday: Shoulders and trapezius
Wednesday: Legs and abs
Thursday: Back
Friday: Arms (biceps & triceps)
Saturday: Legs and abs
And all over again)
So you only train upper body muscles once a week. but they say should be 2x a week ? i am not sure bro. I just switch my program every month
@@borarider669 idk man I was 192 height 62 kg 2 years ago. Now I'm 80 kg with same height 192. My program is still like this :
Monday: Back,Biceps
Tuesday: Rest
Wednesday: Chest,Triceps
Thursday: Rest
Friday: Shoulders
Saturday: Legs
Sunday: Rest.
Try this out.
#SnipTheBun
Jeremy "As outlined in this (insert year) paper" Ethier
Monday : Full Body (Morning) , Full Body (Evening)
Tuesday : Full Body (Morning) , Full Body (Evening)
Wednesday : Full Body (Morning) , Full Body (Evening)
Thursday : Full Body (Morning) , Full Body (Evening)
Saturday : Full Body (Morning) , Full Body (Evening)
Sunday : Go for a Run
Friday: Legs (sometimes)
Lmao so accurate.. I do push/pull/legs it goes well with my schedule
can i have the honour to know your routine
VampireLord yo
@@aura8948 i don't need big butts thanklyou :)
VampireLord huh?
@@aura8948 can i have your autograph?
The bro split best works when you’re a bodybuilder on gear.
Facts
In the 70's it was run an hour one day, lift weights a couple hours the next day, in order, simple. My best workout was a summer job lifting rock, the bigger the rocks you lift, the better the wall looks. But you'd wake up the next day and say, 'Oww, I can't move.' So it would be for 3 hours every other day. I looked like Conan the Barbarian in less than a month. I could lift rocks 2 men couldn't lift, carry it long distances, up hills. Getting PAID to exercise is more fulfilling and meaningful.
Uhm, other people do other things fo a living.
@@tristanyuri4680 I didn't say do it for a living, do it for a summer job. What's your method to look like Conan the Barbarian?
okay boomer
@@drakez3287 I'm not that old
I do a 7 day a week rest split. But I do it specifically longer during mondays and incorporate it with pizza cardio.
If you want it is 110% your Choice
I perfer full body 3 times a week, Although I dont train in a big gym ATM, I wish, I have no money. So I train for free at the clubhouse in my neighborhood. Dumbbells from 3 to 65 lbs. Lat pull down, has grips for back , Leg extensions , leg curl. Fly machine for triceps, chest. etc . Pull up bar I, prefer trees on walks. I am seeing some good gains, from fasted training early morning 4 or 5 am and also mid day 1 - 3 pm with IF fasting having my first meal between 10am and 1 pm , I will fatigue out early mornings full body in 45 minutes is tough, And I noticed just today when I go back home and drink some Himalayan Pink Salt in water, And Some super beets ( powered beets). I walked around the neighborhood a bit , did a few lunges in the grass. I was ready to go back and pump out some more lifts. I have the leisure to train like this cause, I have no job. It can be done with a job also. I am waiting on a disability claim. For Bi polar 1 disorder, I played college Football. Sports all my early teens early 20's. I am 31 now, And this is the only way I will survive, Weight lifting, walking, sprints, and a very Strict healty diet. Also I take Lithium Orotate ,and want to get some CBD oil. I want to live.
gdluck buddy
I'll stick with Bro Split. Challenge for me is to show up regularly at the gym. Thank you though for the informative video.
I do chest/biceps, legs, back/Triceps, and shoulders. Don't want to go to gym more than this.
Bro split makes it harder to show up at the gym because you have to go almost everyday. They're also no where near as effective as full body.
Your brother’s mobility in his ankles and hip is crazy for the squat
Its easy. You can do it too. Just point your toes out a bit. I actually find i push more weight by going ass to grass.
If you train more you do better than train less. Thanks. That helps.
buddy never does legs when said “legs sometimes”
I have been training for 16 years but I still learn new things from you. Thanks Jeremy...
Training where? Doing what? Towel rows? This is weight lifting 101
Petar P Lmao ikr “I’ve been training for 16 years and didn’t know lifting twice a week gave better results than lifting once a week!!! Ground breaking”