Just letting everybody know, You can still gain muscle even with Just 1 or even 2 sets but Max is an experienced lifter. If you want to train and gain muscle with 1-3 sets you HAVE to push your self and I mean train with intent harder than ever, might need even longer rest times to because this training style is not for the weak hearted and make sure to really control that eccentric and focus on mind muscle connection if anybody wants to train this way!
True but then you need to concentrate on squeezing your thighs AND doing the dip. I bought a dip belt and it’s so much easier to just focus on the dip itself. Same for pull ups, dumbbell between the thighs is obnoxious imo
So do you need to do different exercises every push day or whatever day? I found a couple a really enjoy and just progress those but do you need variety?
how can you do cross body curl after going to failure in hammer curl with no rest? I tried to do that but when I fail in hammer curls I cant do any more reps even if it's cross body
Hey Max! When I'm going to failure, after failing the rep I am lowering the weight without rest and then I can get 4-5 more reps. Is this okay ? Because I noticed that nobody is recommending something like this but it is really feeling like this is the true failure to me.
It's okay, that would be called a dropset and it is a great technic for hypertrophy. However, since these sets are more demanding and more intense, I would suggest lowering the workout volume for that muscle group to ensure correct recover and not over fatiguing the muscle.
My main goal is hypertrophy and also I need to add one more thing. I am training to failure twice per week per muscle except legs. These failure sets are always the last set of last exercise for that day so I don’t think I am effecting the volume.
Dude, what was that JM Press on smith without the safe locks? If you fail or something else accidentaly happen, the bar will go straight towards your neck. Take care bud
Random question, but when you are cutting and you do cardio and let’s say you burn 100 calories Should you refill those calories you burn so you can reach your daily intake or should you stick to the daily intake regardless of how much you have burned throughout the day?
I am starting to do a double PPL too, where my PPL1 is different than my PPL2 and 1 day of rest between each PPL, but I wonder, how could I include cardio in my training? do you do cardio?
imo, for muscle buidling, I would go for 8-12 reps or for me, what worked best was 10-15 reps since i went to failure pretty often and was VERY fatigued (no pain, no gain:)
For a beginner, I would recommend a weight you can do for about 8-12 reps with good form, then just up the weight by like 5 pounds whenever you feel comfortable to use heavier weight
rep ranges can be as low as 4 or as high as 30 for building muscle (hypertrophy), all that matters is that you are training close to or at failure. lower rep ranges tend to be more fatigue sparing whereas higher reps tend to cause the most fatigue. I and many others prefer to stick to the lower end (me personally i do 5-8) because not only is it fatigue sparing, you get closer to effective reps (hard reps) faster.
5-8 is the easiest way to push to failure without the mental and physical fatigue left. As an example, it's much easier to go all out for 6 reps on a given exercise than to do it for 12 reps. The burn will be less while the end result is exactly the same, provided that you went all out on intensity.
Why do high reps when failure can be achieved in 5-8 reps. We know the hypertrophy range is 4-35 reps and that mechanical tension is the driver for muscle growth. So, high or low reps is upto personal preference, But keep in mind high reps are more fatiguing and for most people their cardiovascular muscles give up on high reps before reaching failure. Imo Low reps, low volume and high intensity is the most efficient for hypertrophy.
Which head of the tricep is the cross body extensions targeting? Can you please recommend exercises for triceps that work all 3. I have gotten so fucking confused with all the information that's on you tube these days. Thanks.
All of them. Every single tricep exercise will hit all heads. There is no way to perform a tricep exercise that doesn’t hit all heads. The only thing that changes anything is performing a tricep exercise overhead, which will put more emphasis on the long head because it is stretched and stronger. If someone tells you a specific tricep exercise will target the lateral head specifically or the long head or whatever, they are bullshitting you. Have a nice day 🙏
@@vanshsoun1106 I think a great way to generally approach it is emphasis between two groups of triceps muscles, but never isolation. First group is the lateral and medial head of the tricep, then the next the long head. Any movement where you stretch the long head of the tricep, like the overhead extension, will put more emphasis on it, while something like a dip or JN press disadvantages the long head a bit, allowing more emphasis on the lateral and medial heads of the tricep. But, like I said, everything gets hit, so don’t worry too much about it, and just do what you can to put on some major beef.
@@vancedaniels Currently, I am doing tricep rope pushdown. Katana extensions superset with ez bar skull crusher. I think it's a pretty solid workout. Sometimes if I don't have much time, I will skip the ez bar sc. But let me know if you have any thoughts on this.
Nope, but there is a surgery that you can do when you’re of age that makes your legs longer. All you need to know is that by doing that and not accepting your natural body, you show deep insecurity on something that truly doesn’t matter, so just love yourself.
@@AURA_ED I’m really sorry. Height is entirely arbitrary, that really sucks that people give you crap for that. Best thing you can do for yourself is bulk up by eating healthy foods, and get adequate sleep. I’m wishing you the best bud
@@vancedaniels hey how tall r u??? LIKE IS THERE ANY WAY I INCREASE MY LEGS LENGTH LIKE I HAVE LONG TORSO AND SHORTER LEGS THATS WAY TO BAD😭IS THERE ANY WAY TO MAKE MY LEGS BIGGER?
@@AURA_ED I’m 5’7-5’8. I’m 16 too, and frankly I have stubbier legs too. You could get another growth spurt that would allow lengthening to your legs, and there are tall dudes with lengthier torsos. We’re young, all we can do right now is wait.
Because he targets his front delt a lot through his presses, but he trains solely for aesthetics. No strength, power, or endurance, which is pretty lame. A shoulder press would be fantastic to add if you wish to get great overhead pressing strength, and big shoulders
![The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)](http://i.ytimg.com/vi/c3pbe3qzatQ/mqdefault.jpg)
Welcome, People from Push A
Hello from Push B.
Pikachu
@@bobdarrick2628Pikachu
Welcome, we push A people are superior
@@chilldoc9638 decent PFP
Still waiting for glute spread. Never gonna give up on it
NEVER BACK DOWN
@@carrotX.NEVER GIVE UP
@@brokenbob9802 Mods ruin his PR please and thank you
@@hussainsdomain 💪🗿🤳 Nuh uh
Gays Unite!
This is why push day is the most functional day of the year.
Weren’t kidding about that 1 second lol
Just letting everybody know, You can still gain muscle even with Just 1 or even 2 sets but Max is an experienced lifter. If you want to train and gain muscle with 1-3 sets you HAVE to push your self and I mean train with intent harder than ever, might need even longer rest times to because this training style is not for the weak hearted and make sure to really control that eccentric and focus on mind muscle connection if anybody wants to train this way!
No explosive reps to failure? Low reps
Bro wasn’t kidding
and now hes curling 55s INSANE how strong you've gotten bro also WHEN is the grocery haul video coming out
Strict curl too so bros max curl prolly like 65s
50s are pretty easy to curl for me
Was looking forward to this video! Thanks max it was absolutely amazing!
Bruh that nautilus chest press look so damn well designed
You should do longer videos, taking us through your full workouts. Voice over maybe
i agree dips are way better than flyes as they target way more muscles and stimulate a lot more most especially weighted/bodyweight ring dips.
For weighted dips, you can hold a dumbbell between your thighs.
True but then you need to concentrate on squeezing your thighs AND doing the dip. I bought a dip belt and it’s so much easier to just focus on the dip itself. Same for pull ups, dumbbell between the thighs is obnoxious imo
@@austinb2177exactly why I bought one as well
Dip belt is elite, no alternative can compare@@austinb2177
Dude is gonna be a MONSTER
Isnt he already ?
continue with pulls and legs series pls ❤️
Those deep dips make my rotator cuff scream
Thank you for this Max
Song goes crazy
could u show us ur full week or 8 days if ur still doing push pull legs rest repeat
Thunks
I want the whole split please
you can make a ghetto dip belt using the attachment for the behind the back lateral raises by connecting em both
Common W max
glute day next
FINALLY let's gooo
finallyyyyyyyyyyyy❤
Max is starting to fill out the whole frame 🤩
The range of motion on these dips 💀
Please drop pull A/B and legs A/B!!
Is there a reason for no bench press in your workout?
This guy is curling 55 lbs 😳😳😳
Yes, it was indeed one second lol
please do pull day
Max is fucking huge now 😲
Holy fk you are curling my shoulder press weight
im still at 45s, ur still insane bro
@@ChillyBlitzHD i just got to 40, yer insane bro
Oi Max, do you do isolation for forearms? If yes, could you cover it in a video?
Has been done
Yoo max grow a beard I think it might suit you
Pls cover pulls as wel 😭
Amazing workout, u really get it and i like it
bro is curling 55s wow
Hey Max! What's your bench press PR?
So do you need to do different exercises every push day or whatever day? I found a couple a really enjoy and just progress those but do you need variety?
Bro does pull exercises on push days
Y raises or goated
55s concurrent curls. wow.
❤
Welcome, people from leg day
how can you do cross body curl after going to failure in hammer curl with no rest? I tried to do that but when I fail in hammer curls I cant do any more reps even if it's cross body
Pretty cool workouts but not balanced at all. Why don't your rotate bodyparts instead of doing all chest exercises at the begining?
He is clearly prioritizing chest. It is for sure balanced
@@Wetterwet if i do shoulders first on 2nd push day of the week it lowers my strength for chest presses, is it normal?
@@xhudaori6942 yes , it is normal. Just do what is best for your goals
@@Wetterwet thanks g
Can we get any recipes anytime soon?
Hey Max! When I'm going to failure, after failing the rep I am lowering the weight without rest and then I can get 4-5 more reps. Is this okay ? Because I noticed that nobody is recommending something like this but it is really feeling like this is the true failure to me.
bro if you're doing that you're not training for hypertrophy or strength the right way you're leaning more to endurance training
It's okay, that would be called a dropset and it is a great technic for hypertrophy. However, since these sets are more demanding and more intense, I would suggest lowering the workout volume for that muscle group to ensure correct recover and not over fatiguing the muscle.
My main goal is hypertrophy and also I need to add one more thing. I am training to failure twice per week per muscle except legs. These failure sets are always the last set of last exercise for that day so I don’t think I am effecting the volume.
And generally I’m training with isolated exercises. So mostly I don’t feel that exhausted compared to compound exercises.
How many sets do you guys do per workout? I am sticking with the old version of push video that Max shared. Totally 22 sets per day. Is it too much?
Where is the LEGS part?
Dude, what was that JM Press on smith without the safe locks? If you fail or something else accidentaly happen, the bar will go straight towards your neck. Take care bud
What does behind the back raises work on?
W
Why do you do different exercises on different corresponding days? Why not just the same
Leg workout when?
How long do you rest between sets?
Random question, but when you are cutting and you do cardio and let’s say you burn 100 calories
Should you refill those calories you burn so you can reach your daily intake or should you stick to the daily intake regardless of how much you have burned throughout the day?
Why so few sets for chest?
Whats the point of cross body curls? Thought biceps and brachialis has no relation to humeral rotation
What is your opinion on programs such as 531 BBB/ building the monolith etc?
Any form to take the cables from the machine when doing lateral raises from behind the back? Its difficult to get it.
Bro those high to low flies weren’t flies imo they were presses
Can you do same with legs and back?
Salúdame crac
I am starting to do a double PPL too, where my PPL1 is different than my PPL2 and 1 day of rest between each PPL, but I wonder, how could I include cardio in my training? do you do cardio?
2 set is enough? Imma start doing that if so
You gotta give it your best in every set, almost like your life is on the line
is this on separate days like monday and tuesday or the same day??
isn't the first incline machine literally same than last video's "flat chest press"??
Have you tried Reverse Y Raise for lower chest?
do you have a public music playlist?
Is 6-8 reps the sweet spot? or just depends on the weight?
sorry, I'm a beginner.
imo, for muscle buidling, I would go for 8-12 reps or for me, what worked best was 10-15 reps since i went to failure pretty often and was VERY fatigued (no pain, no gain:)
For a beginner, I would recommend a weight you can do for about 8-12 reps with good form, then just up the weight by like 5 pounds whenever you feel comfortable to use heavier weight
rep ranges can be as low as 4 or as high as 30 for building muscle (hypertrophy), all that matters is that you are training close to or at failure. lower rep ranges tend to be more fatigue sparing whereas higher reps tend to cause the most fatigue. I and many others prefer to stick to the lower end (me personally i do 5-8) because not only is it fatigue sparing, you get closer to effective reps (hard reps) faster.
5-10 is a good range also focus on compound movements good luck! 😁😎👍
5-8 is the easiest way to push to failure without the mental and physical fatigue left. As an example, it's much easier to go all out for 6 reps on a given exercise than to do it for 12 reps. The burn will be less while the end result is exactly the same, provided that you went all out on intensity.
I need help
No bench press??
What do you recommend for rest times?
how many days a week you training???
Is it to little sets?
Arent Y raises for traps?
Your gym face reminds me of Popeye
Are those headphones the Sony xm5?????
no gyno
Why low reps?
better for strength building
Low rep ranges help build strength and you can achieve failure without a bunch of extra fatigue, stimulating growth efficiently.
Why do high reps when failure can be achieved in 5-8 reps. We know the hypertrophy range is 4-35 reps and that mechanical tension is the driver for muscle growth. So, high or low reps is upto personal preference, But keep in mind high reps are more fatiguing and for most people their cardiovascular muscles give up on high reps before reaching failure. Imo Low reps, low volume and high intensity is the most efficient for hypertrophy.
What is the intensity per set?
Pull next?
Why only 2 sets? I been doing 4 sets per exercise. Is 2 sets more optimal?
It doesn’t matter. If you progress in strength, you are gaining muscle.
What do you think of mike mentzer training?
You being able to workout everyday without rest makes me think you're on steroids or you're just really genetically gifted
I would like some blood work/lab results and glute spread
How long do you rest for each workout and sets?
3-5 minutes
Have you ever suffered an injury Max? What was it like for you if you did?
How long does a workout like this take?
If you do warm ups each exercise around 1h 30mins
Which head of the tricep is the cross body extensions targeting? Can you please recommend exercises for triceps that work all 3. I have gotten so fucking confused with all the information that's on you tube these days. Thanks.
All of them. Every single tricep exercise will hit all heads. There is no way to perform a tricep exercise that doesn’t hit all heads. The only thing that changes anything is performing a tricep exercise overhead, which will put more emphasis on the long head because it is stretched and stronger. If someone tells you a specific tricep exercise will target the lateral head specifically or the long head or whatever, they are bullshitting you. Have a nice day 🙏
@@vancedaniels Thanks for the reply, which exercises would you recommend for maximum efficiency?
@@vanshsoun1106 I think a great way to generally approach it is emphasis between two groups of triceps muscles, but never isolation. First group is the lateral and medial head of the tricep, then the next the long head. Any movement where you stretch the long head of the tricep, like the overhead extension, will put more emphasis on it, while something like a dip or JN press disadvantages the long head a bit, allowing more emphasis on the lateral and medial heads of the tricep. But, like I said, everything gets hit, so don’t worry too much about it, and just do what you can to put on some major beef.
@@vancedaniels Currently, I am doing tricep rope pushdown. Katana extensions superset with ez bar skull crusher. I think it's a pretty solid workout. Sometimes if I don't have much time, I will skip the ez bar sc. But let me know if you have any thoughts on this.
Since you do biceps on Push B, is your split PUSH PULL LEGS or PULL PUSH LEGS?
Pretty sure it's Push Pull Legs and does Biceps on both days
Push legs pull
@@chilldoc9638 thanks bro
Why 2 sets?
High intensity, low volume
1 set close to failure, 1 set to complete failure.
More stimulus to the muscle while minimizing overall fatigue
Hey bro i need help i have long torso and short legs . IS THERE ANY EXERCISES I CAN DO TO MAKE MY LEGS TALLER? I AM 16 OLD MALE
Nope, but there is a surgery that you can do when you’re of age that makes your legs longer. All you need to know is that by doing that and not accepting your natural body, you show deep insecurity on something that truly doesn’t matter, so just love yourself.
@@vancedanielsi love my myseld but not my height 🥲 people make fun of me i can’t
@@AURA_ED I’m really sorry. Height is entirely arbitrary, that really sucks that people give you crap for that. Best thing you can do for yourself is bulk up by eating healthy foods, and get adequate sleep. I’m wishing you the best bud
@@vancedaniels hey how tall r u??? LIKE IS THERE ANY WAY I INCREASE MY LEGS LENGTH LIKE I HAVE LONG TORSO AND SHORTER LEGS THATS WAY TO BAD😭IS THERE ANY WAY TO MAKE MY LEGS BIGGER?
@@AURA_ED I’m 5’7-5’8. I’m 16 too, and frankly I have stubbier legs too. You could get another growth spurt that would allow lengthening to your legs, and there are tall dudes with lengthier torsos. We’re young, all we can do right now is wait.
why there is no shoulder press in both days?
Because he targets his front delt a lot through his presses, but he trains solely for aesthetics. No strength, power, or endurance, which is pretty lame. A shoulder press would be fantastic to add if you wish to get great overhead pressing strength, and big shoulders
He has shoulder press in push A. @@vancedaniels
Name of song?
Song is 2:23 AM, by Sharou
@@Avix04thanks
But using only machines is so boring
Imagine not doing bosu ball unilateral standing bench press fr
So stick to what you like 👍. Important thing is consistency
He has dumbells at home, might aswell make use of the machines at the gym
IT WAS 1 MINUTE NOT 1 SECOND >:(((
Why you pushing volume😱🤯🧖🏻♂️
13 exercises 💀💀💀💀💀 speedrunning overtraining lol, is this how an unemployed day in the life look like 😂
is 2 sets each exercise tho
There is no such thing as a lower chest???
there is, its the abdominal and costal heads of the pecs
@@alban8431 let me rephrase, there is no 3rd chest head