My 2 PULL DAYS for muscle growth!
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- Опубликовано: 3 окт 2024
- Here are the 2 pull workouts that I currently do, on my push legs pull split. Now while I show you guys the exercises, I do just wanna say, the only reason I took so long to release these is because I wanted to perfect them. I’ve been trying out some new stuff, using some new machines, altering the exercise sequencing, and just essentially testing some things out, so before I posted anything, I wanted to make sure that these routines were done and cemented, and actually ready for me to share without any further changes needing to be made. Of course, as I get further into my bulk, I may make a couple revisions and substitutions here and there, especially if my gym you know happens to get some new equipment, but as of now this is pretty much what I’m sticking to each week. I do also plan on making longer-form youtube videos on each of my individual routines, showing you exactly how to perform each movement, and what to do as an alternative if you don’t have the exact machine. So hopefully you can look forward to that, and as a quick reminder, code “MAXE” is 45% off everything on myprotein until the end of the month, of course if you’re looking for any protein, supplements, or clothing, the link is in my bio.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
I hope that helps and subscribe for more lifting tips! #Gym #Workout
![The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)](http://i.ytimg.com/vi/c3pbe3qzatQ/mqdefault.jpg)
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
Pull B has finally been revealed...
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I’m curious why have two different days for pull? And do they have different purposes or are they heavier on a different parts of the back?
@@laynewam193max please answer
Gym should ban you for filming, get your own gym g00fy looking little kid.
1 Corinthians 6:9-11
King James Version
9 Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind,
10 Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God.
11 And such were some of you: but ye are washed, but ye are sanctified, but ye are justified in the name of the Lord Jesus, and by the Spirit of our God
@@laynewam193you should train everything twice a week
If there is one thing that i really want is your "how to grow your back" and "how to grow your legs" videos to complete your playlist of "how to grow" because your long videos are absolutely amazing stuff about training my man. And dont forget to show us the glute spread.
It might be a lot to ask for lol cuz he's a university student. But still I would love for him to continue his "how to grow" series. They've been so helpful in my fitness journey, and I'm sure for others as well.
@@chrono1717 he said that he graduated recently, so i think that we can expect this videos to return
@@yurimachadodevargas3832 That's awesome! Yeah can't wait for the content.
he gotta hurry up on the glute spread
He made one for the back already? Or u mean like a long video of it like the triceps one? I know he has a short “how to grow ur back”
would love to see more longer length videos max
Hey max, I think it would be interesting if for one video you did max out on the squat, bench, and deadlift safely. You are insanely strong and I’m curious to see your maxes on those lifts.
He can do over 350 on barbell squats for reps as of 2022
Dude I admire you so much thx you for the video, you changed my physics and I hope you will release all of your routine
Keep posting long form content bro they are super well made! ❤
does anyone notice how strong he is? he is almost full stacking the machines
that doesn't mean shit; it's a fixed path. I can do the entire leg extension for 15 reps (245 at my gym) but can't squat 315
full stack on the preacher curls 😳
@@stopplzsyou realize he can do more then most people on the big 3 lifts easily
@@stopplzs that means a lot, he is very strong. you not being able to squat 315 isn't a factor based merely on strength. lot's of stablilization and balance and breathing that go into a big compound movement like that as well
@@LiamAdamsFitness thank you, its the same to squatting 200 pounds but can`t do a pistol squat
The best gym content creator
Glute pulls are my favorite 😰
Bro managed to find the gym with every type of machine possible and also the emptiest one
King of the Gluts 👑
Nice to see someone else with the same T bar row as my gym.
post more on yt broski we love you
thanks for these.. for many months i used to do too many sets per workout and per week
No matter which pull days i do, i still can't pull her😔
Now let's bug maxy boy for the push routine 😈🥰
Thank you so very much for this!
Been asking for a while eheh
lmao didnt realize he was showing it and i was watching till the end waiting for him to show it
This guy lifts more then the juiced up guys I see at my gym
You basically have one day lat focus and one day upper back focus, yet start both days with an upper back exercise, which apparently is your priority. Kinda genius
not really its 4 sets of upper back and 8 sets of lats. obviously upper back and lats get slight stimulus from one another but those are the amount of sets that are being biased in his split. Only way for it to be upper back biased is if in pull b he maximizes scapular retraction in the second exercise but it seems to be he has elbows tucked so its biasing lats.
@@EVEN-ls9iche is actually doing 6 sets for lats. It’s 4 sets for upper back and 6 sets for lats. The first variation in both pull days hit upper back(traps, rhomboids, upper lats), the second variation hits lats and mid back(traps, rhomboids, upper lats, lower-middle lats), third variation is SA lat row(lower-middle lats). So thats 6 sets of lats as a whole but 4 sets of upper lats and 4 sets of lower-middle lats. Then rear delt and biceps, the only thing I would add to this split would be one more variation for biceps before rear delts, shrugs for upper traps and forearm curls.
It’s good to see a fitness influencer not dressing immodestly for a change.
Bro had them fire lyrics in the description
I notice you wait to iso biceps until the end… curious what the reasoning is for that. Thanks for your content, super helpful. 🙏🏼
because they're already fatigued through out the workout and since he only does 2 intense sets for biceps, it's the perfect time and way to end the workout.
Now do a girl pull day.
We all need that one
If imagine you just lower the weight
@@flamingwolf8753 no, he means how to pull girls
Max can you bring back the 2 minutes tutorial, u save my ass with your advices 🗿
Bro got dad bod😢❤
Finally i can live in peace
Equipment at that gym looks mf awesome
In both routines you’re only performing one exercise specifically for the biceps. Is it because some of the other exercises involve the biceps? If so, what exercises and parts do they target? Or are you trying to target a certain head? Would really like to know
Although including a long head biceps excercise would be ideal, it’s not necessary since it only shifts the focus by a tiny amount. Hope it helps
Also any pulling movements usually hit the biceps well so you don’t need too much isolation after
im so hyped to watch this 💯
i just grab a bar load 20 on one side and swing it around
waiting for a leg day🤠
Has the longer form video ever been actually posted 😅
I need those Push workouuuuts 😢
can you do one for push day a & b ?
is 12 sets per week for back enough? im doing 18-24 and feeling really tired and not seeing progress 😢
Your’e probably doing too much sets and are unnecessarily fatiguing yourself
Probably 12-16 sets per week is more than enough for a natty provided doing all. those sets with max intensity excluding all warm up sets.
@@officialnic0Yaa agreed
thank you guys, helped a lot
You only do preacher curl for biceps? 🤨
Feel like one bicep exercise isn’t enough, also no traps?? (Face pulls?)
Am i the only one noticing that he switched to a plan with 99% machines ever since mario rios called him out
He's been doing that
If I don't have low row... What to do instead? Tbar row again like pull a?
Hi Max, do you stretch at all?
you just play one single biceps exercise?????
with no wrists,traps exercise
Why so little bicep work?
We have actually been asking for a glute spread
❤
how was your routine for 5 days? Or how you will do it (even 4)?
t-pose rear delt fly
nice vid bro but what is song name????
You can achieve a similar physique doing calisthenics and have some insane strength
You can’t get this big with calisthenics 😂
I noticed youre really going slow and optimizing time under tension during your sets but can i just use same rep range with optimal form without doing slow movements but still going to failure, i find this way easier to track progress since its what i already do and seen strength size just wonderin if this intensity and volume could still be applied with your routine
No because the whole purpose is to illicit mechanical tension,
the main driver of muscle growth.
Why the same preacher curl on both days? Why not add variety? Simple barbell curls one day and preacher curls the other day..
dude how do you only do 2 sets per exercise??? im over here doing like 4 or 5
It’s called training with intensity (To real failure)
Waste of time
If you’re training to failure you don’t need many sets 5-15 sets per week (15 being an extreme end) is all you need, you can make crazy gains at like 8 sets per week
for bicep doing only preacher is enough? incline or hammer curl ?
most of back exercises already engage biceps and preacher is pretty much the toughest bicep exercise, two sets of that with controlled tempo and pauses and i assure you it's definitely enough, biceps is relatively small muscle so it doesnt need that much volume
@@pitterr5 yeah u right but i still thinking at least adding 2 or 3 sets of hammer curl is necessary for brachioradialis
Hello max!! I just wanted to know if you only do 6 sets for bicep a week? Im still in the old mindset of 10-20 sets per week per muscle...is that wrong?
Love you work and thank you!!
Biceps are a small muscle and don't need a lot of sets to grow. 6 sets is enough
@@kubmi8723per week or per workout?
Quality over quantity in most cases. Nobody in their right mind needs 20 sets
absolutley not. smaller muscle groups recover fast and therefore can take much more volume
The new meta is 5-15 sets. These 2 sets per exercise and 10 set total workouts are getting more and more popular
hi maxe, i know preacher curls train the short head more than the long head. will it be better to include a straight barl curl/hammer curl for long head growth?
your long head will still get enough stimulus, the preacher curl doesnt isolate the short head
Can we get the routines for push days?
Leg day
On one arm low row, are you staying strict with chest out on the concentric? Or are you letting your shoulders rotate for full range of motion?
Why don't you do any exercises for the long head of the biceps?
Because both heads get hit in any curling exercise
How come you do 6-8 reps for most of ur exercises? i always thought that is in the strength building rep range?
This is a great best-of-both-worlds rep range. Builds both Strength and Muscle, commonly known as Powerbuilding. My only question is how come he doesn't do any higher reps on the bicep culrs for example
yeah so true@@arisnikou04
You can build muscle in the 5-30 rep range if you train close to failure
@@arisnikou04no need for higher reps
✝️💪
Not many pure bicep exercises, I guess since it’s a small muscle
how many days do you train?
And what’s your split?
Is there an alternate exercise for low row, lat row and tbar row?
Bent over barbell row, seated machine row with a wider grip as a couple examples
Why do you look like hector salamanca when you struggle 😂😂
Please stop
@@Grundy666 stop what?
do you do anything to train the long head of the bicep? i’m not seeing much of that in this schedule
you do not need to isolate bicep heads
Are all these sets done till failure?
I’ve got a question. So I’ve been working out for a couple years now.. I used to feel my back so much when training it and now when I train it it’s like I barely feel my back 😢 any tips, or suggestions?? Please help. I feel like my back is taking a hinder because of it 😭
Does any1 know what Max's split looks like? He has 2 push days and 2 pull days, does he also hit legs on these days? Or does he do legs once a week? I remember him saying he no longer trained 6x per week.
did you watch the vid? he literally talks about it 10 seconds into the video lol
@@25710he says push legs pull split but doesn't mention frequency, don't be a smartass if you can't read
He already uploaded his two leg days routine in a week
I just think its a real shame that you dont do any free weights exercise, whether its dumbells or barbell. I really think you are missing on some strength and functional gains
I see your point but he is already very strong and "funcional training" is a myth
Functional training is a myth, and it doesn't matter he can squat over 350+ pounds for reps
Just preacher curl? hmm my arms always lose mass when I have 1 exercise.
Fr me too 😂😊
Hello r u wearing sony wh 1000xm5 I m also planning to buy this headphones but it is suitable for gym ?
Why i feel i need only 2 sets per muscle group a workout?
T bar row alternatives?
max my food money lets say is 50 per month am 67kg and i want to know how can i bulk with that kind of money
Yo what? Only 2 sets? Im doing the same amount of exercies but with 4-5 sets. Guess im doint something wrong lol
Wait, you only have 2 pull days, and you have 2 sets each? thats crazy.. it seems so low
Why is the volume that low ?
6 sets a week for biceps ?
12 sets a week for back ?
I also do that much volume in my program(not the biceps)
But for me it is to compensate for my really bad sleep and nutrition
6-12 sets is plenty
And doing more sets to compensate for sleep and nutrition is the worst thing you could ever do
@@chilldoc9638
I said I am doing “less” to compensate not “more”
And comparing his good diet and sleep to my bad diet
he should be able to do more than me and not overtrain
Why do you have different excerises for each pull day, how do you progressive overload then
Well he's obviously gonna repeat those two pull days each week. Each one naturally flows into its sequel day the week after, allowing for progression
Why 1 bicep exercise
Genuine question.
What are the pros in having A and B?
Allows for more variation between days, which can help your progress and also help avoid any overuse
@@poledanits done A in a week and B in the other right? or its monthly?
@@A.DiCarlo9 I don’t know how Max does it but I’m assuming his first pull day he does A then in the same week for his next pull does B.
Song ?
Why is it low rep
He has made videos on it
He wanted to pefect the form but those lat pulldowns dont look good tbh, reduce the weight a lil bit
bro why you do not train your lower back and traps?
Traps get trained in any row
6 sets for bis/week?
All I see is pain 😢 today's pull day for me
Quick question, is it bad to have a different workout routine on your second day of pull or push? Or even for example Bi/shoulders
As long as you track what you're doing for progressive overload and manage your fatigue from workout to workout, then no. No problem at all
@@silverhost9782Okay thanks ☺
Do you mean like on your first push day start off with flat bench press and then for example your second push day you doing incline bench press and it’s a different workout?
@@TiagosFitness Yes, exactly same Muscles but different workout with a different routine, is it bad?
@@omary702 no not at all in my opinion it’s smarter to do that my first upper body day is what I want to be the strongest on and my second upper body there is my accessory day to work on my weaknesses and gain more strength in my weaknesses to help me on my upper body day one
4 sets of direct bicep work a week?
6
Your volume has massively dropped is their a reason? It’s seems really low for biceps only 4 sets a week?
6 sets
more intensity
where pull ups
Can anyone give me a good workout split? Trying out new things
My advice is that you shouldn't change your workout Split because that damages progressive overload. Instead rotate exercises, add supersets...
But If you really want to, don't copy the workout from the video because It works for him but maybe not for you
how long do you rest between sets
In a video he said 3-5 min between normal sets. And maybe 5-10 min in compound movements. This seems long but is ideel when going to COMPLETE faliure like he is doing on every set.
what pants are those bro
no pull ups?
maybe push training now? :D
Any alternative to low row??
What I wanna know
Bruhh someone plz recommend
How long do you re$t?
Only 6 sets of biceps a week?
'Only' 6 is plenty for one of the smaller muscles on your body. Assuming you use proper intensity
really?
He is so Buff he doesn't need to. In the past he did more I believe
do pullups