MY CURRENT TRAINING SPLIT FOR ADDING SIZE & Heavy Chest Workout
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- Опубликовано: 22 окт 2024
- A breakdown of the workout split I'm following to build more muscle and another heavy chest workout. As always, thanks for watching!
training programs | justkeepgoing.app
pre workout | 15% off code merk
pump - getrawnutritio...
energy x focus - getrawnutritio...
protein shake | 15% off code merk
protein - getrawnutritio...
creatine - getrawnutritio...
/ merkelfitness
/ justmerk
Memphis - atlas / memphisbeats
AfterglowBeats - demon time / afterglow_beats
![Gunna - HIM ALL ALONG [Official Visualizer]](http://i.ytimg.com/vi/HiCxoDeo0hc/mqdefault.jpg)
This is what my training split is looking like right now, although it’s still changing slightly week to week. Have to give my coach credit for knowing how to put my body through brutal week after brutal week of training as I focus on growing this year. Hope you enjoy🤝✌🏽
You are my inspiration brou,thank you👊🏼
Thanks for the good content I will use this👊🏾
Inspiring to be like you ✊
@@JAYXBANDO444 glad to hear it helps🤝
injured right now but you’ve kept me motivated to stay consistent with my diet thank u merk keep it up!!
Merk knows how to pick a track to get you hyped.
Facts
🤘🏽🤝
I felt it when he said “You know what’s good? I’m two sets into this already. You know what’s sad? I only have two sets left”
Over too soon😔
Nice💪💪💪👌👌👌
When merk uploads its like christmas. Who agrees? Keep up with the hard work bro.
lol thanks man🤝
wouldn’t say Christmas.. maybe like a Friday or something tho.. maybe payday
@@Daezon rt like wtf.. not Christmas😭
facts broooooooooooooooooooooooooo
Ayyyyy he finally upgraded the headphones, no more wires
Yeah wired headphones are actually getting harder to find even cheap headphones are wireless now
Ken was fed up and gifted me these😂
Always a good day when the king uploads
ruclips.net/video/tTJI7P0MGIQ/видео.html
You inspire me all the way down here in South Africa bro🇿🇦🇿🇦.. Salute💪🏾👊🏾
PE Represent!
🇿🇦🤝
Hey merk I noticed you took “natural” out of your Instagram bio. And you said in the comments of the 5 yr natural transformation that it would probably be your last time being able to post one of those. Are you officially not natty anymore? Also congrats on reaching points where nobody thought you could go natural. You really inspired me💪🏽
Hey thanks Braden and yeah, I took the next step. I’m about two weeks into my first cycle and not much changes physically in the first few weeks so I’ve been planning on doing my first video mentioning the topic in another week or two. It’s a big switch for me so I’m still getting it all down myself.
@@JustMerkChannel that’s real, no bullshitting with you, keep it going brother much respect ✊🏽
Appreciate you for always keeping it real Merk. Good luck with everything bro
@@JustMerkChannel love the transparency. Absolute beast. Once week 5 hit, that test gonna start kicking in. You are about to get the best pumps of your life.
@@JustMerkChannel Man to man hats off brother. 💯💯 goodluck on the journey man
Man your dedication is unbelivable. You are a true example for us. I wish you the best brotha⚡💪🏻since day one admiring you.
Thanks for watching and sticking with me, godbless🤝
Cleanest RUclipsr in my opinion love you merk got a lot of tips from u my guy, keep being influential bro!
Glad to hear you mess with the content, thanks for watching🤝✌🏽
He’ll ya boyyyyyyyyy my day just got so much more better 💪🏻💪🏻💪🏻❤️
🙏🏽🙏🏽
this dude is a machine. you are super inspirational sir but you are speaking to humans and we have cravings.
Mannnn I hit this routine today,best workout I’ve had in weeks! I would love to follow the rest of your current routine!! Blessing bro
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
16.09....what do i know i am justmerk....what a vibe man. This dude is the real deal. Way to go brother.
Watching this while doing school work best vibe
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Màké à shórt nóté ón whà-tsàp tó Contact +¹⁴⁰⁴⁹⁰⁸⁰²²⁶
How comes you have not reached 1M subs yet...good content man🙌
Quality > quality always💯🤝
Lol quality over quantity
You the reason I’m back on my grind 💪🏾 keep growing brotha
ruclips.net/video/zjD_ZCAG9jc/видео.html
Glad to hear that👊🏽
Yooo u always post while I’m in 5th period😳
Thank god my mans gots some wireless headphones finally! Love seeing you with energy again Merk.
Lol Ken gifted them to me and I don’t know if I can go back
I ain’t hating but I Swear! Every merk video like a documentary!🙌
I love how other fitness channels are like “16 sets each body part a week” lmao following JustMerk I’ve been getting crazy results doing volume 24-32 sets per body part a week. Keep it up!
Glad to hear you’ve been getting some great results!🤝
If you were taking those sets to 2-0 reps in reverse the research shows 5-10 sets per muscle a week is what yields the most gains. Doing more than that results in less, it’s just overwork. It can be a little tricky counting an exercise as 1/2 or 1/3rd of a set but long as you ballpark. Overhead press for example for rear delt would count as 1/4, a row 1/2. Flat bench for tricep 1/2. Obviously everyone is a little different and an advanced or elite lifter vs a novice or intermediate but we can use the data to start a foundation and experiment to discover what works best for us
“What do I know, I’m just merk”. Love that shit my G.
no way you watched the whole vid already
@@kuangod4936 why are you on him like that😂😂
@@JustMerkChannel im just messin
@@JustMerkChannel we all did man
@@JustMerkChannel I been subbed for a while and love the vids tho man, noti gang!
I admire everything you do! 1hunnid💯 Can’t wait to see what the future holds for you brotha💯
🙏🏽🙏🏽
God bless brotha🙏🏽💯
The way your videos are edited, I must say its really good - very cinema photographical!!!
you keep inspiring me man, your vid make me work more.
ruclips.net/video/zjD_ZCAG9jc/видео.html
Huge inspiration man! Headed to the gym right now for chest/triceps/abs
Get after it man, appreciate the support btw🤝👊🏽
@@JustMerkChannel thanks brother, keep grinding!
ruclips.net/video/zjD_ZCAG9jc/видео.html
merk youre so inspirational
Gym looks like a vibe
fire content as usual.. the pride sour green apple flavor is amazing
That and the strawberry are great, thanks for watching btw🤝✌🏽
“But what do I know, I'm Just Merk”
ruclips.net/video/tTJI7P0MGIQ/видео.html
It's a great Tuesday when THE homie drops content!
Thanks for tuning in🤝
“Watch my doge coin probably plummeting” 😂💀 feel that, love the hard work man keep it up 💪🏽
What is that mean?
@@temesgenedea1372 it’s a joke crypto currency that has recently become popular and has people making real profit
@@vest4802 oh, got it! Thank you 🙏🏽
Merk I'm lucky that i came to this channel and taking loads of knowledge and motivation from you I'm using your routine in my workouts thanks alot merk keep doing the great work love you brother ❤️
ruclips.net/video/zjD_ZCAG9jc/видео.html
Looking better and better week after week, next show 1st place for sure, keep it up you don't it great, 110% every time💯💯
Thank you
Hearts never dropped so quickly after seeing my name above the winner for that giveaway hahah that's awesome congrats !
Awe shoot, that’s the worst. But thanks for entering🤝
great vid as always thanks for always being you couldn’t ask for more
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
The 🐐 back with another great video🔥✊🏾
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
of course am enjoying 😁👌
Can’t wait for a new video
Braaaaaah merky merk keeping it real as usual 🔥🔥🔥🔥🔥🔥
ruclips.net/video/zjD_ZCAG9jc/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Thanks for keeping me inspired and motivated! 💪🏻
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Good work bro! Your work not just inspires me but also entertains me! thanks for that!
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
My Boi Merk Always Going Ham 💯💪🔥🐐🙏
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
Merk the goat
Love these vids man
Your workouts are fire. Trying to find a good upper body workout routine.
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
I´m from Portugal bro ! i watch your videos a lot , thank you for everything
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Great work bro! Love the intensity.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
U r my inspiration
Finally cordless! Stay awesome man!
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Nice Workout Merk I workout everyday 💪 💪💪
Last time I saw Merk bench was in the vid with Lexx and James🔥 been a minute lol
Facts I didn't know what to expect
Seriously been a minute, hoping to start incorporating it more but ultimately that’s up to my coach
I'm doing my best to get better !💪🏾💪🏾💪🏾💪🏾💪🏾🤘🤘🤘
Lets get MERKY
🔥🔥🔥💪🏾good video dude keep up the good content
ruclips.net/video/zjD_ZCAG9jc/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
Màké à shórt nóté ón whà-tsàp tó Contact +¹⁴⁰⁴⁹⁰⁸⁰²²⁶
What does he know, he's just Merk! 🏆
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
Love your vids brodie ur an inspiration
Ayyyy a banger merk
ruclips.net/video/zjD_ZCAG9jc/видео.html
E sempre un piacere vedere e seguirti sul tuo canale ;) ottimi spunti per allenamenti split,ed alimentazione.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out🥰🥰
Feel so happy to see you finally change a earphone !!! Merky
ruclips.net/video/tTJI7P0MGIQ/видео.html
hell yeee new upload gang
ruclips.net/video/zjD_ZCAG9jc/видео.html
Editing clean asf every time
ruclips.net/video/tTJI7P0MGIQ/видео.html
You and Jesse James are awesome to watch, keep up with the vids!
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
Merk w the pride preworkout 🦁
ruclips.net/video/zjD_ZCAG9jc/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 ..
Good evening. Young man. I have been busy. My PRAYER is that all is well with and for you. Keep doing the work and it will work for your good. What do I know. You are. Just Merk.
I would appreciate a shirt. Young man.
I will always look up to you bro
ruclips.net/video/tTJI7P0MGIQ/видео.html
Always great content 💯
ruclips.net/video/zjD_ZCAG9jc/видео.html. '''
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out🥰🥰
Solid content as always! Love supporting fellow fitness channels!
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
What a nice sessions this program I will try it champ
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰 .
Sick vid man! Moving some good weight 💪
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
My inspiration
merk leggit drop this video as soon as i finished my workout the work out i did was his high volume workout he dropped last year
ruclips.net/video/zjD_ZCAG9jc/видео.html
Re-watching as I wait for the next upload 🤗
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
I rock with you Merk bro. You’re real. I’m really trying to build my body and stop playing. I was on it consistently last year since April. But somewhere around December (cold season) I started to fall back. But I started seeing nice progress. How do you stay motivated?
ruclips.net/video/zjD_ZCAG9jc/видео.html
fireeee
ruclips.net/video/zjD_ZCAG9jc/видео.html
Hey man nice work.
gyms opening in exactly 3 weeks, after beiing closed since october. FINALLY
Gyms have been open for the last 6+ months here in Texas, you’re missing out
@@lucasmoore5969 man, im in europe😢, i had to straight up switch to calisthenics, which helped quiet a bit ngl. I lost some arm gains and thats it. Chest and back have gotten bigger , but man, my arms TINY as hell ngl.
Happy for you fr, light at the end of the tunnel
@@JustMerkChannel thanks man, you commenting made my day
@@at7860 buy some adjustable dumbbells in case gyms close again I bought plates for bench and adjustable dumbbells for arms and shoulders mainly lost strength in my legs because I didn't have the machines I used at the gym or the amount of weight
13:10 I felt that too
these videos are clean
ruclips.net/video/zjD_ZCAG9jc/видео.html
Love your workout video
ruclips.net/video/zjD_ZCAG9jc/видео.html
Why are your videos so damn clean?!? (Also when’s the black tee with the print getting restocked bro?)👊🏾
ruclips.net/video/zjD_ZCAG9jc/видео.html
What do I know? "I'm just Merk" .. Love this catch phrase.
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up on what’s-app for my ongoing program...you can't miss out🥰🥰🥰
agree with the thoughts on ppl, i switched to push, pull, legs/tri, rest, arms/shoulders, chest/back, legs/bi just to have a little more emphasis on shoulders and arms
ruclips.net/video/zjD_ZCAG9jc/видео.html
going strong my guy
ruclips.net/video/zjD_ZCAG9jc/видео.html
Nice training thank you 👊🏼
Good workout tips I will include it in my regimen
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
Thanks for the break down 🙏🏽
ruclips.net/video/zjD_ZCAG9jc/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
I like watching your videos the best good luck at your show hope u win in first place ✌🏽😎👍😀
What camera and lens do you use in your videos? The quality is crisp!
Bro your workout is very super💕💜💜
I check your workout and that is a motivation today, from Japan.
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out🥰🥰
love u bro
Damn boy you finally got wireless headphones. Lol
Ken convinced me over time lol
Merk finally using bluetooth headphones never thought Id see the day!!
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
This is my dream body men. I think Micheal's genetics same as mine. Woah ! Looking forward to see my transformation 💪💪💪💪💪🔥
ruclips.net/video/tTJI7P0MGIQ/видео.html
Hey ....The year is already booming and I wouldn't have gone far without you guys...thank you and you can look up Mrs Diana Lynn Serfass online if have any questions to ask and also hit her up for my ongoing program...you can't miss out
Évry Nice work
when you gonna restock dog print shirt? I missed out on the drop cause I was at work 😪 I NEED ONE 🔥
I don’t have a date set yet, but I’m going to be releasing hoodies and a different variation of the T-shirt next
ruclips.net/video/zjD_ZCAG9jc/видео.html
Merk finally gave in and got wireless earphones
how many ounces of water do you drink with your Pride preworkout? I take Pride as well but feel like 6oz for one scoop is too little
ruclips.net/video/tTJI7P0MGIQ/видео.html
Your video and content quality are really good but you should get a mic to put on your shirt. The audio would be away better. Much love keep working hard