What is a GOOD Training Split?
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- Опубликовано: 5 апр 2024
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I love how Serious dr Mike gets when it's about his craft no sex jokes no nothing
His craft.. 😂
not impressed
Have you seen some of his videos? :D he will make sex jokes even on his deathbed
@@Cdom3223Dr mike will use his dying breath to make fun of Mr. Vshred
Nah lol it's just because he's on a podcast or something and not in his "home turf" so he tones it down :P
I love getting my fitness advice from The Thing from Fantastic Four
This joke was solid bro.
@@joaomartinspersonalteacher859 rock solid
I'm laughing way too hard at this💀
😂😂😂😂
"Its slobberin' time!" 😂😂😂
Dr mike looks like he balances at 45lb plate on his head all day
he looks like he can't avoid donuts
That's a steroid side effect
@@isidfynch2398white powdered donuts
@@wojciechsawicki4733 usually hgh the usual mix don't
Bruh I'm 💀
If you didn't shit your pants during squats, did you really try your hardest??
That shit is scary. Almost happened to me. I've never clinched my cheeks so tight
Been there.
Trusted the warning shot the first set, second set i definitely left the plates on
Came to the gym in white shorts, left wearing the UPS uniform ones
I thought I had bad shoulders, but like I started dumbell pressing first thing in the workout and it feels amazing.
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week
- MONDAY: Legs, abs, biceps,
- TUESDAY: Chest, shoulders, biceps,
- WEDNESDAY: Back, abs, biceps, triceps
- THURSDAY: Chest, shoulders, biceps,
- FRIDAY: Legs, back, abs, triceps
- SATURDAY: Chest, shoulders, abs, triceps
- SUNDAY: Back, shoulders, biceps,
@@connorhunter9394 no rest day? You going hard man! Might have to give this a go.
@@Bradevon no true rest days but each muscle has a minimum of 2 days rest in the week then for systemic stress if your run down or what ever just take a full recovery day when needed intuitively
@@Bradevon give it a go bro!! Try myo-reps so no sets just myo-reps, myo-reps are you do a set close to fail then wait a few seconds try and do a few more and repeat unto you can’t do another rep after a very short rest time 5-10 seconds is normally the max rest time before trying more reps. In a set it’s only the last reps that are effective all the reps before that are to get you to that point so myo-reps are all effective muscles growing reps
I find having 8 exercises in a workout I put on a minute timer and try and do as many reps as I can with myo-reps then I rest 1 minute before going to the next exercise so a super intense workout is number of exercises = 1 minute each x 2 for the minute rest between exercises so for me that’s 16 minutes workout of pure muscle building hypertrophy
It’s ok to cheat on reps a little as long as you was super strict with then unto you couldn’t no longer
@@connorhunter9394 Thanks man. Heard people mention myo-reps but never really understood what they were, appreciate the explanation. How many excercises do you do per muscle per day? Say for example for chest would benching be enough as you are doing it multiple times in the week?
i was literally tryna come up with a new split and thank fuck this vid came out
Same.
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week
- MONDAY: Legs, abs, biceps,
- TUESDAY: Chest, shoulders, biceps,
- WEDNESDAY: Back, abs, biceps, triceps
- THURSDAY: Chest, shoulders, biceps,
- FRIDAY: Legs, back, abs, triceps
- SATURDAY: Chest, shoulders, abs, triceps
- SUNDAY: Back, shoulders, biceps,
@@connorhunter9394 rest?
@@thamkyehoong8077 each muscle has a minimum of 2 days rest in the week so I dont need a day of doing nothing but when I do I just don’t workout listen to the body and be intuitive
@@connorhunter9394dude
Stop
One of my favorite people to get knowledge from... Intelligence, critique and comedy all wrapped up in one
Anyone who comments blah blah blah keeping you big as hell for every RP video should be an astronaut because all they do is take up space.
What the fuck are you even trying to say?
I'm sure Dr Mike doesn't mind. It helps the algorithm and gets the video seen more 🤷♂️
...it is annoying tho lol
Being an internet hall monitor keeping you big as hell.
Yeah where did this come from?
@@imrebarten6115 I wonder
I’m not prioritizing legs this training block so I’m ending my push workouts with hamstring work and my pull workouts with quad work. My legs aren’t being trained as intensely as a result of the fatigue, but they are at the very least at their maintenance volume
I did something similar for awhile. I would chronically skip leg day - we’re talking like one real leg day every two or 3 months. I just started making myself do one big compound leg lift a day just so they were getting hit.
I already have good legs so Im doing the same thing. Also, doing a bit of legs at the end of the workout is a good finisher and creates some cardio at the end of the workout as well.
I'm currently doing a 5 x 5 training program. It is incredibly taxing and Dr. Mike is not wrong about training leg first you've got to train first during this program.
Love your content. Spot on!! Common sense is so uncommon
I always used to do better at benching after squatting heavy. But that's not the whole leg workout, just squats. I was so warm the bench went easy. Always had a second leg day that was leg presses, leg extensions, and leg curls. Could not have done bench after that.
Just started back up at the gym and loving it. I do; Chest then Tri.
Bicep then Leg.
Shoulder then Back.
3 exercises per muscle group.
So, hearing this from doctor Mike is reassuring.
How do you do back without using biceps? Are you NOT doing pull exercises for back? And if not, HOW are you training your back? 😅🤔
@@getmerolling you could say that with basically any muscle group.
Especially if you were doing compound exercises.
@@GothamandGomorrah Yes good point. So you do a lot of additional biceps sets basically. And to be able to do that, and also train them more often, you do NOT do those additional biceps exercises on the back day (pull day).
Something like that.
And compound movements are always good. But its also good to do SOME isolation exercises ofc.
@@getmerolling Basically. Yeah
Bicep is more Bicep focused. So, Preacher, Bicep Curls. Etc
These quick videos have helped me get so much more out of my exercise. It’s crazy
Current Split: Chest and back, Legs (squat focus), Chest and back, Legs (hinge focus), Arms and delts, off, off. I am training bench 3 days per week squat 2 days per week and DL 2 days per week to try to get my PL numbers up.
i actually like this one and was thinking about doing something similar. might try it this week see how it feels.
Thts exactly I am doing. Biceps and Legs. Works perfectly fine. Gd job Dr. Mike.
Interesting that Mike just put together the superman routine and put arms after legs
It’s called the torso limb split it’s a very fun and it’s been used since the 80’s
@@jonathancontreras633 Err… Did you watch the video?
This is very helpful, I've never thought about it this way!
Chest and Back (Chest emphasis)
Shoulders and Arms (Shoulder emphasis)
Legs (Emphases on squat movements)
Back and Chest (Back emphasis)
Arms and Shoulders (Arm emphasis)
Legs (Emphases on Hinge Movements)
The first 2 exercises of the day I tend to focus more on strenght.
I have learnt so much from your videos cheers mate
I started back at the gym about four months ago loving it again does wonders for my mental health
I can already see my gains
Dr. Mike laying it all out for us
Been on a new split lately that I’m enjoying and making progress in: Arm day, leg day, upper body push / pull day, rest day, repeat. Throw in an extra day or two of rest where appropriate when feeling fatigued or not fully recovered for arms or push / pull. Thanks for listening
That makes sense. I will definitely try that. Thanks
Pretty much what I'm doing nowadays. If you do quality reps on all sets, and myorep match, you can easily get sore from 3 exercises for chest and 3 for back. Been doing this for a couple months, going up every week, and getting sore every time, so it seems to be working. Also giving arms their own day has helped a lot, instead of doing them as an afterthought on chest/back day 😊
Can you make a list of each exercises in your split if you have the time just curious, thank you.
how about arms, legs, upper body 2x and then a rest day
Pull focused upper, quad focused lower, rest, push day, ham focused leg day with a little bit of back, rest Sat/Sunday. Repeat.
I saw a split once where the legs and back were the only groups of muscles in the split that had their own dedicated day, and every thing else was coupling muscles together. That makes sense just because of the sheer mass they both respectively have.
10-4. Back then calves.
What I am taking away as new learned knowledge from this video, is that if I haven’t shat myself while squatting, I wasn’t training hard enough and that I need to keep going.
Always great advice ❤
After back and legs, I need a day off. Cmon man, I’m 64 and still train with the same intensity I did at 30. Just don’t recover as quickly on those days.
Thats why im doing Push starting wih 2x exercises for chests, shoulders and then im doing 1x exercise for quads + knee extension for quads, then at the end I have only isolation for lateral raises + triceps (cross cable extension). Easy
I’ve been super setting bi and tri on my leg days , it’s been awesome.
I’m sharing this from now on every time someone asks me how to do splits 🤦🏽♀️. I’m very in touch with my body, what it can do, what it cannot do and what it should do. So I’m always working doing some form of PT related to which ever area needs it the most.
For example, I have what I consider severe imbalances between my right and left leg. I’ve always had sciatica in my left leg (since I was a teenager playing sports). I attribute the chronic pain from it to continuing to train hard after minor injuries in order to “keep playing” but after 4-5 strains & sprains & being that I was a right handed thrower - well needless to say when I follow the path through how I have used my body to function, it’s no wonder I have these imbalances.
The solution is basically PT & activation AND tons of single leg work (upper body doesn’t have as many issues but I do a lot of single arm exercises as a preventative). My younger clients who have yet to develop these imbalances don’t have to do these as often, instead I try to address any imbalances or problems that may lead to imbalances very early on.
So my splits are really dependent on so many things -
How tight are my hip flexors? If I do legs will I be able to commit to the rest needed to recover? Did I eat well enough today to do legs? Is my neck hurting from improper posture? For a while I couldn’t bench if I had squatted the day before because my shoulder would be so sore from getting them tight on the bar during those squats.
It’s just funny this popped up for me right now because I had a 17 year old client ask me why his training is a lot different than mine & I went into a lot of these reasons.
Also, beginners, IMO need lighter and more repetition in order to get the form down properly, but they will get frustrated because I will not let them do more weight if it sacrifices the form.
But yeah, basically, it’s all relative & for me, at my age, with my massive legs, I train depending on what hurts and what I anticipate hurting and how long it will hurt 🤣
You literally made me read all this fucking list for abseloutly nothing
Omg! Did he just form several coherent sentences!? Is this progress that I'm hearing? 👏🎉🎉
Sports theory suggests a certain sequence to incorperate exercises (heavy to light, explosive to nonexplosive ...). The logic behind it is when you do lighter exercises first you do get some level of fatigue that can lead to greater chance of injury (fatigue usualy breaks coordination and other abilities to some degree).
Been on a huge health kick for 3months. Ive lost 45lbs and gained a nice amount of muscle thanks to this mans advice 🙌
He gives real expert advice. Hes the GOAT
Biceps seated works really well for me. I do seated cables with arm extended slightly backwards, it burns like crazy.
I mix legs into every workout so sometimes Ill do a set at the start, middle and end of the workout so I can spread out 3 sets of legs. I did hamstring curls today so I just left them for the end of my workout.
Push / pull workouts seem to work best for me had increased gains week on week. Pull, push, legs, pull, push 5 days straight then rest 1 day ❤
On the other hand Dr. Mike has also said to train the big muscles first because they activate your whole system/heart and boost testosterone most, so you’re warmed up and also get testosterone spillover effects when then working out the smaller muscle groups afterwards. So… how does it reconcile?
I see that Menso Hanselman aka wolfcoaching also recommends large muscles first in his most recent arm exercise video.
Reasons to do compounds/big muscles first: They are very taxing so if you want to focus on those, you gotta do those first when you are fresh. It will also activate your whole body like you said. If you wanna squat big numbers asap, you better be doing squats first.
Reasons to do a small muscle/isolation first: You might want to pre-exhaust a muscle before a compound so that muscle will become your limiting factor and be pushed more for growth (examples: doing lateral raises before OHP so your side delts will get more out of the movement rather than your front delts, or doing forearm before bicep curls with the same logic). Maybe you are not pre-exhausting but trying to bring a lagging muscle up to speed. Let's say it's biceps. So if you go to the gym 4 days a week, you always train biceps as your first since those muscles are small and can handle such a high frequency. And they aren't hard on your systemic fatigue. Don't expect big improvements in rowing, deadlifting, etc. though.
So both approaches are fine. It comes down to what you wanna prioritize. Also it's up to how well you can recover and how well you can manage fatigue. Some people can just do legs and then do biceps just fine, some people find the idea of biceps curling before back exercises too limiting, etc.. It's up to you.
@@aca347 thank you for a very well reasoned reply!
Fuck yess love training chest and back
Thx Mike I’m just eating
I just do full body workouts. Hit most muscles with multiple sets. It’s about consistency and the gains will come. I don’t agree with these small splits. People aren’t consistent and miss/skip days aka certain body parts. You can do full body and work hard. If you miss a day then you at least don’t miss a body part .
I love fullbody as concept but I just can't make it work for myself. Too many annoying little snags. 1) I have tendency to go too hard, so I have issues with recovery - eg joints starting to complain over time. 2) Hard to cram in all exercises I want 3) Gotta do long warmups for each big compound which is time consuming. So these days I train each body part 2x per week. I think bro split ie training 1x per week is not optimal for any natural.
Push Pull Legs is by far the best split in my opinion
This is what I do.
It forces you in the gym 6 days a week to hit anything with 2x frequency.
You can do way better with less days in the gym.
That's what I do but only one day of each, since I also grapple 7 days a week. Anyone else here do a three day PPL routine? How's your progress?
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week
- MONDAY: Legs, abs, biceps,
- TUESDAY: Chest, shoulders, biceps,
- WEDNESDAY: Back, abs, biceps, triceps
- THURSDAY: Chest, shoulders, biceps,
- FRIDAY: Legs, back, abs, triceps
- SATURDAY: Chest, shoulders, abs, triceps
- SUNDAY: Back, shoulders, biceps,
I just do upper body twice per week and maybe a leg day and I’m looking pretty good. Last week I threw my legs on after my upper body cuz I felt the energy. It worked out.
I can tell dr mikes been prioritizing temporalis day
I do shoulders before legs since chest/tri day kills them.
I personally do chest/back, arms (triceps and biceps) with shoulders, and legs. Abs every workout besides maybe legs
Sounds to me you’ll be getting cancer soon from that workout.
The most logical split to me was always back/bis one day since you work bis during back, and chest/tris because u work tris during chest. I never understood any other split that made more sense than that to me. Then I do shoulders/legs on the third day. That seems optimal to me….
Legs should always be alone. My shoulder day I can’t even move after. Let alone put weight on my shoulders to squat
for me i do push, pull and then arms+legs, i can't ever do a good arm workout when i do back or chest, instead of doing a full stack on triceps extentions i do like, 70% for less reps because they're already tried af
@@Ottoni174 end of the day it’s whatever works for you. Everyone has the “best “ workoutsplit program when it all really works
@@JayM.Moralesbby 100%
I follow that logic too but some people do antagonistic training where they do chest/back and triceps/biceps and I'm wondering if I should switch to that. I did biceps in my chest/triceps day once and holy shit I never crushed my biceps like that before. The pump was legendary. Doing biceps after back feels like my biceps are already kinda tired.
I had to go from a MWF (push/pull/legs) to having a specific day for squats and another day for deadlifts. Couldn't do both on the same day if I wanted to make more progress.
Holy shit by this metric I hit the jackpot in splitting up my workouts
currently trying to prioritize my legs, chest, and back the most as of late since my arms and shoulders are a lot more developed so mine looks like this
monday: chest & back
tuesday: legs
wednesday: shoulders & arms
thursday: chest & back
friday: legs
I actually do Arms with legs but I’ve always done legs first. I’ll have to try it the other way around
he's on that shit that makes your head grow!
Depends what the focus of your training program and for lower what muscle group(s) are your primary mover.
I like pairing biceps with back because theres a lot of movements that hit both
This is why I feel like push pull legs is the best bc you have a rest day after legs and you can train chest shoulders and tris hard, have a “rest day” training back and bis and then finish off with legs
I do that often; I’ll do sometimes shoulders then legs or biceps then legs. My legs are growing still one of my best body parts
Ur so funny I love it 😂😎🙏🏾🙏🏾👍🏾👍🏾👍🏾👍🏾and thanks for the help
I ALWAYS take a rest day after legs. Even when I don’t go 100% on leg day it’s so taxing I’m like a zombie the next day.
I do Push / Pull / Legs / Rest / Shoulders Arms Abs / Rest
On my leg day i also train shoulders before, just a few exercises because i also train them in my chest day.
Before I understood more about how interconnected muscles groups were I did a split that consisted of deadlifts then squats. I did deadlifts first then tried to squat heavy and boy did my back not like that. It was tired!
I remember when I first started squatting and literally I would tremble out to my car and have very bad peddle control. I use to have to sit in the car for a min to recover.
I do legs and biceps together, cool that it's mentioned here. But I've found that bicep work is light enough that I prefer to do the leg work first to get it out of the way
Torso limb split goes crazy
@@senoritathiccita1129cool name
@@senoritathiccita1129 low key
Chest/back/shoulders - rest - Arms/legs/abs - rest - repeat has been working good for a while now
My split is PPL off Upper Lower arms repeat.
It feels great tbh, no overtraining thus far.
I found squatting before bench has removed all the weird feelings in the shoulder that i had when just starting with bench press.
agreed 100%
Chest and arm, legs by themselves, and shoulders and back(personally I think back is more impt so I never rotate but if you want to even it out I'd swap out what you do first here) this has been my split since I first walked into my apt gym
I always do my cardio towards the end because if I do it first, I won’t be able to lift as much.
I’ve been doing legs and chest and it works since I break up leg day in two
That exact thing happens to me I used to do back and then legs but after rearranging now it’s much better
Just had my first "real" leg day..... I'd say holy shit but that shit was everything but holy
I do chest and back, legs and shoulders then arms I only do 3 days and it works well for me
I do chest/triceps, back/biceps, legs, shoulders/calfs. I'm a novice though, dunno if it's optimal but it's working so far.
That makes perfect sense to I agree with you
I’ve always found the basic splits to work great. No need to complicate something that’s already been well established.
Chest/tris
Back/bis
Legs
And then every other mucsle you missed like traps, lats, forearms, etc
Day 1: Arms and quads, day 2: hamstrings and back, day 3: chest and shoulders. What do you think?
I train chest and legs on the same day. I do two chest exercises first then do two leg exercises and vice versa
I’ve been on a mix and match sort of thing lately. I basically split my back days in half. My split is something like
Legs, push, shoulders/outside back, rest, spinal back/legs (yes spinal, quite psychotic of me), push, shoulders/outside or full back, rest, legs, push, shoulders/outside back, spinal back/legs, etc.
It seems like a lot but the best way to make it not too much is to always order your exercises in ways that properly go from hardest to easiest. I can do shoulders a day or two after chest but I could never do chest after shoulders. My back days were taking way too long so my
“Outside back” includes:
Narrow Lat pulldown
Wide dumbbell rows
Maybe trap work with time
“Spinal back” includes:
RDL (that’s the main pivot point for legs/spinal)
Smith machine (pf sadly) narrow grip row
Probably traps since im already on the smith
Wide grip pulldown (if time)
Cable pullovers
You may think, wow that’s a lot for the spine day compared to the outside back day, but since the outside back day is a lot more fun and easy, I am able to come back with minimal soreness to finish the spinal day probably with a day of rest in the middle.
Tris always are with push and bis are always with pull, but both bis and tris are fair game on any day when I have the energy to. I also split my 3 biceps exercises (long, short, brach) across different days. A lot of times I will end up doing at least one bicep exercise on my push day
The simple point of you don’t wanna read all of this: if you’re back days are too long and fatiguing, splitting it into two days is extremely helpful
True. Love it
I do legs everyday but I keep them warmed up for Sunday when I go hard. squats, front squats, hack squats, leg press and leg extension last.
8-10 sets each, 4x6, 2x8 and 2x12 is what I usually do. Heavy first and then light weights.
I also usually alternate with goblet squats, walking lunges, hanging power cleans and high rep 80% of the weight I can handle with minimal rest in between sets.
What does that mean? 8-10 sets each. Each what? Did you mean reps? And what do you mean by 4x6, 2x8 , 2x12? Please explain yourself.
@@grammarofficerkrupke4398 each set ranges from 6-12 reps
My strongest chest workouts believe it or not was after a 40 set shoulder workout
Since i do squats on leg day i also train core , and if iam feeling it ill also do biceps at the end
To me this just seems like commonsense, I love how he’s gotta break it down for people who overcomplicate things
I do back and legs in one day, but I don't do squats and deadlift on the same day. I always alternate between the two. Doesn't mean I don't have one foot in the grave the next day XD
Thank you very much.
technical and explosive exercises first, light later, heavy almost last and finish with auxiliaries and machines
TRUTH!!!
I can't Lyft after jogging. I always have to save the running for afterwards. But I don't run much anymore because I don't want to look like a track star.
I've always done Legs as their own thing, they definitely kill my body more than any other group.
I just do push day pull day leg repeat rest one day. Trying to figure it all out
There is a muscle in the legs called biceps, so every time I hit legs, I'm doing biceps as well
Where in the legs are they I can’t find them
@@pelletrouge3032 sorry my mistake. The bicep femoris is actually on the back of your leg
@@pelletrouge3032 biceps femoris. Biceps attached to the femur. It's a part of your hamstrings.
They're behind you!@@pelletrouge3032
He is quite right, legs tire me many times more than chest. Chest first.
Yup my split is:
Chest + Back + Core
Shoulders + Triceps
Biceps + Legs
I used to do biceps after squats.... everything felt light after heavy squats.
Finally somebody said it. You're not training legs well enough if you're doing other shit on leg day.
In theory, there is scientific evidence that supports additional growth when pairing certain types of muscles.
In practice, it doesn't matter as long as you do the work.
I do core and legs and back and core and I do chest and arms I just like doing core workouts and I do deadlifts on my back days because I spaced them out from my leg days and I find I work my lower back quite well when doing deadlifts
Love his “bro” voice
always felt people should train "normally" (for example, just to finish this point, we'll say 1 body part a week) but on several other days you do non systemically tiring amounts of volume and weight, but you're still able to work this body part 3-4 times a week. some weeks you'll feel you can do it 2-3 times and you just feel like you cant and youre getting tired thats fine draw back and next week youll be able to do the 3-4 sometimes 5 times a week. you do that for 6-12 months then go back to a "normal" program i bet you that muscle explodes. ive seen it and ive experienced it. some guy on youtube is on about it too ive noticed his names 3d alpha genetics or something. its called nucleus overload i guess or something but ya anyways
I learned that I have to hit chest before squatting