The SMARTEST PUSH Day for Maximum Muscle Growth (Science Based)
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- Опубликовано: 20 сен 2024
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In this video Dr. Milo Wolf gives you his recommendations for the perfect push workout, using all of the available science to pick the maximally effective exercises and techniques to get you the most gains!
References:
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2. www.data-drive...
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16. www.ecss.mobi/...
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#pushday #pushworkout #scienceexplained
"The Perfect PUSH Day for Maximum Muscle Growth (Science Based)"
Music from Uppbeat.
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I'm genuinely grateful that you repeat the theory because I can refresh my memory this way and don't have to go back to older videos 🙏
He repeats the theory for a longer video which equals more revenue
@@hotshot9991 Good.
😊@@hotshot9991
@@hotshot9991 He gets more revenue, and people like OP get a refresher = everybody wins. Not a hard concept to grasp lol.
It is the first video I'm watching from this channel, for me it is good too.
video starts 11:02😄
Video should be deleted it’s horseshit
Best comment ever
Thank you SO much man
This is basically my exact push day. Good to know I'm officially Science Based™️.
Science means dick bro - look at this science experts build he looks like a tennis player
It's true, I have the memory of a goldfish and if you don't tell me about lengthened-biased training thousands of times I'll just plum forget
Goldfishes do be cute tho
I love the work youre doing man!
🙌👍
I hate his work
Did you just assume Milo's gender?
Don’t forget to come up for air when you’re gargling Milos nuts bud.
I'm so grateful for all the hard work you do and all the fantastic value you bring to this community. I recommend your channel all the time. Now, if you could only share the secrets on how to have such epic beard gains.
I don’t understand how anyone thinks this is repetition; it’s fine tuning as new science reveals new optimal techniques, so in theory there can be infinite videos on push day alone, thanks for the update keep em coming dr wolf, pump me up!
You can't? If you follow, the average persons take in any interest can vary wildly. The amount of sedentary people and the amount of equally mentally lazy people seem pretty even to me
Here we go! If you should do a shoulder emphasized workout, which exercise would you switch out and why?
Need that shoulder emphasis version as well
Well I did this session almost verbatim on Monday and it was awesome; two days later and I'm still sore.
Would love to see the shoulder emphasis version too!
This man is underrated
Dr Wolf! Would you consider making a one off video on weightbuilding (weightlifting + bodybuilding)?
There's a lot of info and resources on powerbuilding but not so much on weightbuilding.
Repetition is good. Just like doing multiple sets/reps. Thanks for the refresher.
Doc... AMAZING Information. Thank you!
My program is:
S: Arms/Shoulder
M: Lower (more fatigue)
T: Upper (longer)
W: Skip
T: Pull (shorter)
F: Lower (less fatigue)
S: Push (shorter)
A little mix of bro/ lower/ torso and ppl eh, nice. Do you find hitting a push day immediately before your bro day is rough on the triceps? That and the two days hitting some back work seem very close together are the only things that would bother me here I think
@rockyevans1584
So far I don't seem have an issue doing a Push day before my Arms day and tricep isolations. If for whatever reason I did get sore/beat triceps from Push day I would simply move those Tricep Isolations to another spot in the week or simply skip them for that one day. But again, my triceps never seem to get sore from my Push day.
I assume you are talking about doing the Pull day and then the Lower the next day? If so, on my second Lower day I do not do anything that uses the upper or lower back being dire tly after a Pull day. My second Lower day is Walking DB Lunges, Weighted Sissy Squats, Nordic Hamstring Curls, Calf Raises, & Dragon Flies. My first Lower day does hit my back though, especially lower back plenty. I do a full Upper day the very next day you may have noticed. Well on that Upper day all my back work is either Chest Supported, lying on a bench, or done with a cable. I tried to design this methodically the best I could. I like lifting 4-6 days a week however I couldn't do two full Uppers anymore like I used to. It was too long to get everything I wanted in them, especially considering I feel my arms and side/rear delts need extra volume, hence the extra Arm/Shoulder. So I came up with my current split.
Here it is just for the heck of it. I lift at home so my equipment is limited.
S: Arms/Shoulder: (Hammer Curls/Tricep Cable PushDowns), (Behind the Back Cable Curls/Laying Barbell Tricep Ext), Rear Delt Cable Crossovers
M: Lower: Heel Elevated Squats, Romanian Deadlift, Calf Raises, Dragon Flies
T: Upper: (DB Pull-Overs/Seated Barbell Press in front or behind the neck), (Chest Supported Row/Deficit Push-Ups), (Behind the Back Cable Curls/Cable Lateral Raise or Powell Raises)
W: Rest
T: Pull: Weighted Pull-Ups, Seated Cable Row, Behind the Back Cable Curls, Rear Delt Cable Cross Overs
F: Lower: DB Walking Lunges, Weighted Sissy Squats, Nordic Hamstring Curls, Calf Raises, Dragon Flies
S: Push: Flat Bench, Incline DB Bench, DB Chest Flies, Cable Later Raises.
*I recently got a Cable and Pulley setup and reapply been liking hitting my side/rear delts that way. First time I ever been able to get a really descent stretch on them and even got them sore for the first time in a long while.
*The reason the bicep variations are only two is due to a forearm injury and those being the two variations I found that do not aggravate badly. It hopefully seems to be nearly healed after 5 to 6 weeks.
@AveryRulerOfElves nice, I was more talking about the upper, rest day then pull being the 2 main back days so close together. Definitely hip hinges fire up the back pretty good too, and I hear ya both on the limited equipment and finding a solid way to split everything you want to hit. Basement lifter since the start of the pandemic, just barbells, adjustable dbs, homemade bench and squat and a low and high homemade cable set up. The cables were an absolute game changer for delts, arms and rowing and pullovers for me, had the same experience with the cable delt work being the first soreness I'd achieved, and with far less volume. Hope you recover fully and quickly bro
A push-day from the Wolf and a back day from Mike, huzzah
Cringe
10:56 😅 great video Milo. Very entertaining.
Great video! I'm going to use this when I switch back to Push/Pulls/Legs next month.
Great stuff as always Dr. Wolf :D
I have a few questions to ask
1. Frequency of the week. If you workout each muscle group and you recover let's say 24 to 36 hours afterwards. Do you workout again and again for the best gains. So let's say with that youd workout each muscle group 4 or 5 times a week. Compared to having higher volume or intensity only recovering after 48 to 56hours or more. Where youd then only workout each muscle group 1 or 2 times a week. Which would be better for hypertrophy ?
2. Would it be better to do 10 to 15 reps of your 70% 1rm doing 2 sec eccentric 2 sec pause. Or 5 to 8 reps of your 70% 1rm doing 5 sec eccentric 5 sec pause.
3. What do you think of shifting bias or technique when you get to failure. Such as changing the angle and manipulating mechanical leverages to get more reps in.
4. Personal question but why do I still grow better using strict but not overly strict for. Example, doing dips I do a 2 sec eccentric no pause and fast eccentric for as many reps and then do shortened half reps to failure. I gained alot of mass in 2 months of doing this. But doing 2 sec eccentric 2 sec pause and fast concentric for amrap and then doing lengethed partials but I dont gain much muscle and strength. I even tried staying 3 reps from failure and yet no muscle gain. Im now doing what I did before and started gaining more mass. Doesn't make sense to me.
Amazing
A full body workout would be cool
yeah, that 5-12 range is the sweet spot IMHO
13:50 If i hold the smith machine for three consequtive exercises, i will probably get murdered.
On god LMFAO, id get thrown out of my gym
Thank you!
Forget about the haters; they’re weekend warriors anyways and will fall off the hypertrophy train after summer
looking forward to the pull day
I've had some issues with the cable lateral raise the way you're doing it. I find that my front delt takes over and gets all the fatigue when I have the handle behind my back. Cable in front is better, but still feel a lot of front delt along with the lateral head. I feel the lateral head more with the pinkies up grip and dumbbells, but the strength curve isn't ideal so I've been using this as a warm up - then I've been experimenting with landmine lateral raises. These have an interesting strength curve that is more lengthen biased, plus my hand starts across the body so the lateral delt is in a slightly longer start position even though I wouldn't say it's under any stretch. Strength curve feels similar to that of a preacher curl but for the lateral delt and a tiny bit of rear delt. Been feeling a ton of fatigue in the lateral head doing this, more than when I do cable laterals.
Another option I've had good luck with for my lateral delts is a resistance band rear fly going all the way across the body. Due to the strength curve, the resistance band feels similar to a cable when I do this in my home gym. It's at shoulder height wrapped around my rack, and I pull all the way across the body to lockout facing off to the side compared to the rack. Can do this with a cable in a commercial gym as well. While this definitely hits the rear delts, I actually feel it MORE in my lateral deltoids, which get fatigued first and become the limiting factor for me. I have to go with a fully pronated grip to hit the rear delts directly like this, but with a palm forward (toward the wall) grip, I feel it entirely in the lateral head.
Great content. If I want to put a little more emphasis on the triceps, should I start with it or have another exercise for it? or both.
The smith machine is gold for incline and shoulder press
Do you think that overhead presses can be more effective than lateral raises for the side delts? I know that OHP is typically thought of as an anterior deltoid exercise, however the anterior deltoids perform shoulder flexion. Since the side delts perform abduction, if you biased the OHP to be more of an abduction-movement, would this be a good side delt exercise? I think OHP has much more overloading potential than lateral raises, and the resistance curve is superior to laterals and upright rows. I've seen Dr.Mike say that external rotation during shoulder abduction turns it into a primarily anterior delt exercise, but wouldn't external rotation put the side delts into a greater stretch? I'd love to hear your opinion on this!
Lol PRESSED for time good one dr. Wolf
I've been experimenting recently with having the cable lateral raise anchor the cable at head height instead of hand height. With the movement in frony of the body. Since it seems the side delt is most lengthened with the arm completely across the chest, and I can try maximum torque closer to that fully stretched position. Going out just a little past the body for a partial. I'd be curious to hear your experience with this.
Hey milo, great vid. Can I ask why you do your incline press as lengthened partials? As the dumbell press is already very lengthened biased, is there much of an advantage doing partials? My thinking is, during a full ROM rep, your chest is pretty much resting at the top for a second, this may help you get more reps, and thus drive more stimulus into the lengthened position per set than a partial would, especially if you slow the eccentric down and pause at the bottom.
30 ° > 45° for incline presses
u forgot LLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLengthened partials!
Even though normal dumbbell lateral raises are not as effective, I would think they’d give you more bang for buck in terms of time efficiency. I would even say doing 3 sets of lateral raises may take less time than doing 2 sets of cable lateral raises.
Yeah that's my thinking. Single arm cable or incline Lateral raises are sweet because they hit the lengthened position more, but doing single arm is just long af. I reckon you could get a similar stimulus by doing two arm standing lateral raises and just do more sets, in a similar amount or time or less time than doing one arm.
What about those who love full body workouts
Also waiting that
What is the science based reasoning for such a variety of exercises working essentially the same muscles?
Using a variety of exercises can help with regional hypertrophy. Also it can keep the session fun
@@weyhanng7028 What do you mean by regional hypertrophy, and do you have evidence to back up that claim?
Second reason is fair enough, but subjective. I'd rather spend more time on fewer exercises than moving around to keep the session fun.
its almost like the guy who made the video made it so horrible in every aspect possible so he keeps his viewers small forever so they don't improve and watch his channel for the end of their lifes
In one video you said front deltas are not necessary to train because you have them nearly trained in every push exercise😌🤨
next meso im gonna swap to upper - lower split 6 days a week. would love a vid about that, with up to date science.
I need a precise definition of 'failure'. Let's say I'm knocking out reps, assertive concentric, controlled eccentric, slight pause at the bottom, sticking to a particular rhythm. It gets hard, so I push harder and grind harder coming down, keeping the rhythm. Then I fail to make the rep within the rhythm, so I come back down, but I can get the weight up one or a few more times by grinding hard and taking more time to get there, and then I can't complete another rep without a pause, so hold and take a long breath and do another rep or two. And then I can't do another rep at all without setting the weight down and resting. Where in that sequence is failure?
the Big science. my push day today -
Incline Smith Machine Bench Press
Chest Dip
Seated Smith Machine Shoulder Press
Dumbell Chest Fly
Double Tricep Rope Pushdown
Dumbell Lateral Raises
Overhead Dumbell Tricep Extension
Decline Situps - cos abz bro
What's the best exercise for medial head of the triceps?
Doesn't the maximum effective sets per workout contradict with the studies showing 30+ weekly sets are better? These studies typically use 10+ sets per workout.
the guy who summarized all workout routine in the comment section is absent.. he's probably sick today.. he probably be doing split routine
Lmfao iykyk
Time-efficient push day* perhaps.
There is no way in hell resting one min is optimal. This dude was tellikg people to rest 5 min until yesterday.
@@Antonio_SerdarHe is a clown that just wants to trend and get attention thats why.
@@joojotin
A bit harsh maybe but he is definitely doing some click bait stuff lately
@@Antonio_Serdar If not what I said then he is just dumb. Either way, not cool to have people like him "educating" people.
@@Antonio_Serdar And yeah Im harsh agreed.
Awesome video, next meso is going to be ppl
I want to see anyone push hard on a 5 REPmax Deadlift or Squat, rest only 90 seconds and then perform anywhere close to the last set. There is no way this is good advice in practice.
Agreed. It's fine for shoulders, calves, tris. But for the back, legs etc it isn't enough time.
Yeah the only way I can see this working is making sets 2 and beyond with a significantly lighter weight.
His video on rest times suggests it's marginally better to only rest up to about 2 minutes, so there's supposedly something to it. Doesn't mean you can do as many reps with such a short rest. But it's still supposed to cause more growth.
The degree to how much more grueling that would make it, to me, isn't worth it anyway since the difference is seemingly not a lot.
Now if only you listened to the video, and paid attention, you know, when he mentions that if you are doing haevy low rep sets, then your first sets are the most important, but you know better to just not listen and comment bullshit
Thank you
Hey Milo, What do you think of the DB pullover for pec development, since it has the greatest torque in the lengthened position i would think it would be up your alley?
Wait, was the screen blacking out intentional??
Where do you stand on the upright row? Either cable, dumbbell, or barbell variation? Thank you.
12:30 can't wait to do my 5 sets of heavy incline press followed by 5 sets of heavy flat press, all with having a 90 seconds rest time :D that's like 10 sets of compound movements in 25 minutes or less :D sounds so fucking optimal bro thank you :D now i can finally graduate to using 5 kg dumbbells instead of pink ones :D my grandma will finally get them back to do her pilates
holy fuck and you are making people do 4 sets of flys after all of that? 14 sets of HEAVY chest exercises in 1 workout? All of them with minimal rest and close to failure? alright bro, sounds optimal, i trust you :D
screen blacks out when you reference Dr. Pak
@Wolf Coaching How would you suggest doing the single arm triceps overhead extension: Should the wrist and elbow line up so you get technically the most stretch, or is ok if you pull from the opposite shoulder from the pulling arm, which is in my opinion a bit more natural. Of course still trying to keep elbows to the sky
Either is totally fine, I find flaring my elbows out more the to side is more comfortable on the elbows. There isn’t going to be any real difference by changing your positioning. Try to keep the arm as vertical as possible
So, there is a lot of talk on angle of bench for inclined bench press. Some say 45, other say that is too much and it should be 15-30. What does the science say?
Why on the incline DB do you not use the full range of motion at the top of the rep range?
Lengthened partials
how to make it more shoulder focused
If you're training for Hypertrophy mainly but you care about strength too. Would resting a bit longer than 60 seconds per set be beneficial?
Wouldn’t incline press hit shoulders enough ?
I feel like dips are also a good exercise for the lower pecs as well. Two birds one stone?
If you could get a full stretch with a smith machine, you could get one with a barbell too, no?
True. He’s said in the past though that if you wanted to do lengthened partials or additional lengthened partials after you reach full ROM failure then it’s much safer to do on smith machine etc.
one question here: if I train push pull legs twice a week, and I try to achieve around 30 sets per week per muscle group, can I do on my push day something like this or is that too much: Barbell Incline 4x / Dumbell Flat Bench 4x / Dips 4x/ Flies 4x (16 sets for chest mainly) then Smith Machine Overhead Press 4x and Cable lateral raises 4x (for mostly side delts) and Dumbell overhead tricepsextension 5x for mostly long head of triceps.
Too much or is that okay?
Do half of it is enough.
Is shoulder press necessary?
Mario Rios seething at all the seated exercises. lol
My favourite looxmaxxer with the next YT video!
Great video. My only question, which way does the side delt get a better strech: if you do "behing the back" lat raises or if it is in front of my body?
You cant stretch side delts. If you go just to your sides until your hands touch your legs, that is the absolute max you can lenghten it.
@@joojotin so what are you lengthening while doing this movements?
Great question. I've read you absolutely can lengthen your side delts if you cross your midline...but in front or behind? So lately I have been exploring doing both in the same set.
First, I do the front side (using a cable) ...and when I reach failure I immediately switch to the behind the back which is interestingly not very fatigued and I can crank out a bunch more.
I'm guessing going behind the back uses different stabilizer muscles hence the energy to continue and do more. I don't see how this extra line of attack could hurt as shoulders generally recover quite easily from lateral raises.
@@FilipGustawWojcik Another dude not knowing difference between stretching and lenghtening, awesome. I also clearly said on my comment that you can lenghten but not stretch them.
@@mr.k5865 You cant cross your midline. If you go forward or behind its not lenghtening the side delts any more. Its obvious.
What is a "flat dumbbell side raise"?
Why not have a video that explains all the base principles, and link people to that, before you go into the body part specific advice.
Funny you mention it - I’ve been thinking about doing just that. Thank you for the recommendation!
maaaan i just don from my workout 😂
and u come with this video man 😢😂
i dont know man, i cant do that high number of sets with only 60-90 sec pause. If its drop sets, maybe but other than first set they all going to be inferior for hyperthrophy
Do upper lower!
Idk i disagree i would say push sessions are harder than pull ones
only 1 tricep exercise?
Talks about the SMARTEST PUSH day for mAxImUm GrOwTh (ciencia basado) Proceeds to give the most basic push day ever, with the most redacted rest periods for compound movements while showing clips of himself doing partial reps.
ATHLEAN-X of 2024. The peak of exercise science.
"We should save training to failure for the last set." Awesome I've been doing that, except the first set I also take to failure. Everything in between is 1-2 RIR
1 hour after my push day this comes out
Seems like abit low volume on side delts?
20 million chest sets, sounds good
Honestly this video is amazing. But i would say it is a bit technically. I am a pharmacy student and i understand you but my dad with an anthropology study would probably not. Idk i think it is their loss. This shouldn't be too esoteric, humanity needs to expand it's intelligence.
Is there any value doing decline press to grow the lower pecs more?
No
Yeah ain't no way I am resting less than 3 min between my sets.
I would lose so many reps if I rested one min lol...that is just cardio at that point
who was he referencing in the beginning of the vid
People at the gym would kill me if I blocked the Smith machine for 3 exercises in a row 🤔
great
For the algorithm
14:09 Jesus man, isn't going to low dangerous?
I’m not training my legs
I still miss Papa Frank
Dr Wolf this thumbnail makes it look like your chest is bleeding
because it probably is, from doing 14 sets for chest in 1 workout
Make the optimal hypertrophy body weight. Program. Without weights
Only with some trx
All muscles pull from there origin no muscle pushes your wrong
💪✝️
Glad to see that my plan is not so zjebany as I thought.
The intense stretching with heavy weights looks unhealthy
It's actually the opposite. At least for me anyway. As soon as I started slowing my eccentrics down and emphasising the stretch, my joint pain pretty much disappeared and I feel so much better.
Also, the idea is that you have to drop the weight quite a bit when you emphasise the stretch, because you're putting your muscles into a weaker position, so you're not really using 'heavy weights' any more. I think if you're using bad technique, bouncing the weight out the bottom of the stretch with really heavy weights, then that is for sure dangerous. But, implemented properly with good technique, it can feel great.
No offense but I think you need some extra arm work brother