Train with me on my app doing my actual weekly program | 7-Day Free Trial | $8.99/mo 📲 www.myliftfitness.com/training-app Get the best supps ➡️ rysesupps.com | Use my code “Davis” at checkout for 15% off 🙌🏼 ➡️ My friends, understand this: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week. Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better. A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions. Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc. Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do. I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do. Hope this helps & inspires you. Train hard my friends ✊🏼
@@leefriday3428 I did a comprehensive chest training video covering the lower fibers of the pec major - the video is called “Grow your chest 💥 how to train” I’ll cover it again in future videos I’m sure
@@wendelnazare9882actually fingers don't have muscles, they are covered by soft cuticle tissues, the extensing and flexing are done by muscles in your forearms
I've tried training 7 days a week for 8 months, then put 2 days in rest and did that for 6 months and got way better gains. So in my book, rest is the key
Word. I was going everyday until I went on vacation for a week where I didn't train. I came back both bigger and stronger. A total mind fuck. Now I go 3 days max
Same, but only for about 4 months. Went on vacation for two weeks and didn’t lift at all and got more rest than usual. Came back bigger and stronger and my joints didn’t ache. Rest days are truly underrated.
@earlhughes6273 That I recommend for everyone, back in the 90s when I was 21 I trained with a very knowledgeable bodybuilder who every 6 months took one week off, completely no lifting at all, kept his diet similar just slightly less carbs and he would always come back and hit PB's. Rest is very important, Eddie Hall once said when he trained legs hard (obviously different training than we do), his legs would need 7 days rest to recover properly and get stronger 💪
@@FitAndTrippyso true , there’s so many that overcomplicate and never take this into account, if you train with intensity , your going to gain more in less days.
Hey guys welcome to my RUclips channel, my merch drop is coming on Sunday at 8 so make sure you get there then. Btw I'm sorry I didn't upload last week my dog had an appointment, if you're new here welcome to the channel I'm going to be talking about my gym split. Dont forget to hit that subscribe button and the notification bell to get updates on my 10 minute long intros. And be sure to leave a comment telling me how much you hate all this intro talk. With that being said let's get into it! but before that our sponser...
Thanks for this comment. I’ve been going to the gym 3 times a week now for over 3 years (+ 6 days a week a short abs workout of 10 minutes). I’m always thinking “I want to go more often” but it’s hard combining it with work/school/friends/family/free time.
@@robbevevo1381 Any progress is good progress. People need to not feel like they’re letting themselves down when they rest or can’t dedicate their lives to 7 workouts a week. Keep it up 👍🏻
@@JonKey-q2ithis guy is natural, he just lets the muscles rests for 2 days after working out again even though it’s better to rest properly. and if you don’t think this is obtainable naturally 3-4 years+ of lifting, then actually social media has ruined your perception of lifting.
this guy is clearly on steroids so much working out for bulding strength and muscle is counterproductive. just train 2x per week and youll see progress
He works different parts tho and it makes sense considering if you do a front felt excersize you don’t really feel it at all in the other head while same logic applies for excersizing the other heads
@@Darkcamera45exactly my friend. Youre the only one here with any sort of functioning braincells. Burnout happens when you exercise the same muscle 5 times a week intensely. Training front delfs on two days, rear on one, lateral on another makes total sense coz they have minimum interaction with each other i.e. if im doing face pulls, my lateral and front delts are barely gonna feel anything.
@@GrenadeLauncherYT it will for 90% of the lifters who don't know what they're doing. Cannot rule out the fact that there are the odd ones that really can tell whether if they should work out a particular muscle group that day and how hard. Muscle imbalances happen mainly due to preferences and side to side. Dominant arm and leg get more gains cause of better mind muscle contraction.
NOOOOOOOOOOO YOU CANT LOOK LIKE THAT WITHOUT PEDS NOOOOOOOOOOOO NOT NATTY NOT NATTY NOT NATTY THE GREEKS HAD PEDS NOOOOOOOOOOO Crabs in a bucket moment
As a natural guy, you should never do this, your body will overtrain, a day of pause here and there is much needed, when you take PED your recovery is enhanced.
I like it but I really don't think he's on roids. Performance enhancing supplements probably atleast creatine, protein, dhea, stuff like that but as far as test and tren goes probably not.
You need to swap a fried chicken day for one of your beef days, as having the same two meats consecutively don’t confuse the body! Other than that, looks pretty optimal!
This is more or less a push, pull, leg split with a day focused on traps, abs and forearms isn't it? Great video, i will continue to do a PPL because i want a rest day tho.
Not a bad split, its essentially a PPL with a day soley focused on abs and accessories. But 7 days a week is a bit overkill for anyone, a rest day is apart of the training and growth process, heck even 5 day seems optimal for maximum growth. But at the end of the day just listen to your body and train when you can
You can do an eight or ten day rotation too, your body doesn't know about weeks. I think organizing around the week is just simpler or habit for most people. I'm thinkgin about trying a 32 day mesocycle consisting of four microcycles of eight days each except the 4th deload week, which would start with the off day instead of ending with the off day to get a full two -day break in there. I started with Athlean X, but got bored of his gimmicky crap in his AX2 program. Also, those two main AX programs miss a ton of crap and you quickly cap out. You just have to know that your not hitting certain key muscles often enough. He offers solutions, but doesn't really state that you are probably going to want to add 'x' or 'y' to this because I guess working shoulders more than once a month would have killed his wallet's gains.
He's still getting the same amount of rest and recovery in per muscle. He's spreading it out over 7 days instead of 5 and adding accessories that most people ignore
@@ststst981 let's see: 1. minimal vascularity outside of his videos (look up photos online) 2. very little noticeable acne 3. no sign of hair loss 4. pecs are shaped naturally, not overinflamed or unrealistically striated 5. lack of HGH gut 6. not crazy low bf%, looks to be around 12-15% 7. proportional shoulders, traps are large but not giant in comparison to the rest of his body so where's the "clear gear" evidence? i'd love to see it.
@@Extention6 when dedicated you still need one rest day if you want optimal results. You do know that the growth occurs mainly in the sleep and rest right? Of course you'll still get gains, but the question is: would you be gaining more if given the proper rest day? if so, take it
@@eliasbram3710but u would still sleep for 7 days a week, rest days are excuse not do anything u don't need rest days u rest for the remaining hours u don't workout and sleep
@@aenstansbraeeen5066 And after watching this a few times, I bet his legs get more recovery than most people doing an intensive PPL split. He only trains quads one day, and hip and hamstrings the other. Overall, it's a normal PPL routine with a shoulder and ab workout on the 7th day.
My training split: Sunday: chest + biceps Mondy: back + triceps Tuesday: Shoulders + traps ( you can add forearms) Wednesday: legs + 6 packs 3 days off I train very hard on those days, eat well, and rest well. And my body is in good shape. I train each muscle with 4-7 exercises. For example: chest 6 exercises & biceps 2-3 exercises. I believe resting is a very important thing you do in bodybuilding
Im about to use what i call the APAL split Upper anterior (Chest & Core). Upper posterior (Back & Shoulders). Arms (Forearms, Biceps & Triceps). Legs (Quads, Hamstrings, Glutes & Calves). No rest days. I don't think they're necessary since your muscles are being trained in a split and have enough time to recover as you go from one day to another.
So is it OK to train each muscle group once a week 7 day loop rest day r cardio n legs bc I'm trying to figure out how to train each muscle twice a week it's hard
My training split: Monday: Chests, Triceps, Front deltoids, and (legs) Quadriceps. Tuesday: Back, Biceps, Rear Deltoids, and Abdominals. Wednesday: (Legs) with Quadriceps, hamstrings + Glutes, and Calves. Thursday: Lateral Deltoids, Trapezius, Abdominals, and forearms. Friday: Chests, Triceps, Front Deltoids, and (legs) with Hamstrings + Glutes. Saturday: REST DAY or punching bag. Sunday: REST DAY
@@willstokes8637 True, but Davis’ abs are the most uniquely shaped abs I’ve ever seen. Almost look like they’ve been torn and then healed randomly (I know this isn’t what happened).
Can u do a video on the best 3-4 day a week at program? I can’t workout that much due to crazy schedule, but definitely 3-4 days per week. I typically do the ‘bro split’ and one day of ‘focusing on my weak spots’
Do push pull legs 2 times a weak and you good. If not just rotate as much as you can. You don't really need 7 days 4 is more than enough if you work hard. I gained 5-6 kilos in 4 months i was very skinny. I just do push pull legs with 1 or 2 days rest and it works well for me.
The best 4 day split in my opinion is the Upper/Lower/Rest/Upper/Lower then rest the weekend but you might spend a bit longer in the gym on the days you train. 3 day full body Monday, Wednesday and Friday is also a good one for time but still hitting everything you need to
I have so many different split combo's that Ive used over the years training 3-6 days per week as well. Stay tuned - these "Training Split" videos may be a regular thing
I do. Mon- legs (quads, hams, calves) Tues- chest, shoulders (front & mid), triceps. Weds- back, rear delts, biceps, amd forearms. Thurs- lower body and core. Fri- upper body (chest & back) Sat- shoulders, arms, and core Then run Monday, Wednesday, and Saturday. Walk the others.
@valeriehearn9800 I'm in the Army so during Monday PT I do a 5 mile, Wednesdays I do sprints, flat or hill, Saturdays I'll do a 4 mile tempo run. Where I run at a 9 min pace for 3 minutes and then sprint for 1 for the whole thing.
There’s no way I could recover from that. I train every muscle group twice a week and I take one to two days off a week depending on how I feel. I take days off as needed. I listen to my body. Recovery is important. If I don’t feel recovered enough I’ll take a extra day off and eat more.
I use to work out every day. It’s possible. Your recovery time should get shorter and shorter the more your body gets use to it. This isn’t a jump right in routine, you can work up to this. Training every day isn’t bad for the body, the body will adjust if done correctly.
@@SdMbL1 I really doubt that. I used to run 15km every day and as I got faster and faster (km/h) I eventually hurt my legs for two weeks. I could barely walk after my run. I kept at it until my body broke down. You need rest days.
Guys, please don’t train 7 days per week. This is a decent split, but your body needs time to recover. I hit a HARD plateau training just 6 days per week for over a year. Turns out after switching to 5 days per week, I quickly got past the plateau and saw better gains for less work. Edit: by “train” i mean intense exercise/lifting. If 2 out of your 7 days are a light jog, stretches etc, then you might be fine. But training hard 7 days per week just isn’t healthy for anyone long-term, and won’t bring most people any benefit over training 5-6 days per week.
Yeah I was Gunna say, unless you are on the gear then 7 days a week is too much in my opinion. 5 days is plenty and if you switch to a push pull split you can hit each body part twice a week with plenty of rest
Guys please just listen to your body and not some random youtube comment…. If your split is proper you can workout everyday as long as the muscle has 2 days of rest preferably 3 for larger muscle groups
@@AD-ui6sk if we’re talking about intense exercise, which weight lifting generally is, then no one that isn’t juicing should be doing that 7 days per week
@@AD-ui6sk I agree that if you split properly you can do 7 I've done it. I felt I was not getting enough rest though and that's because everyone is different. Im no expert but have researched extensively over the decade or more I've been training, have personal trainers as friends etc. So you pick up things along the way. Everyone is different We were basing our comments Off the video here, he is hitting some body parts 3 times a week with little or no rest. That can turn into over training pretty fast. It works for this bloke obviously. 7 days a week is a lot for a beginner anyways, which these videos target. We are just promoting some caution to everything you see online.
You can definitely lift 7days if you plan right… it doesn’t need to be all 100% balls to the wall. You can (and a lot do) alternate which lifts they go heavier on for that week. Ex. Week1 heavy chest, tri, delt. The rest you do more for form, maint. Or volume. Then next week heavy on legs. And so on. It gives your body plenty of time for each body part as long as you are eating correctly and getting enough rest.
This won't work for the general population yall. Unless you're on gear. What's a better alternative is to get on a linear progression strength program like stronglifts or starting strength.
Entirely false. This would definitively work for the general population, assuming those individuals account for volumes they can recover from and stay consistent in the program as well as a decent diet.
@@Noodlepenis If you’re chasing “volumes you can recover from”, then by definition you are not hitting PRs And yet PRs are the entire engine for most people’s strength/aesthetics goals
@@corpsefoot758 Idk what you think volume is, but it is defined as an amount of work you can recover from. Nothing about that means you cannot PR. In fact, it means you should regularly do so.
One thing I learned through my years of lifting is that finding the right program only matters when you are newly into gym. As you workout more and more you will start to see based on your genetics which part is lacking more and will make your programs whilst keeping that in mind.
@@JerryMan68not true at all bro. Steroids or not test days are crucial! I’m on trt and I only need a solid 3 to 4 days to train hard with the other days doing stretching and walking only. Those days I rest I grow like crazy.
Ive been training 7 days a week for years ( missing a day here and there but rarely ) and realized that 1 day off is better, the day after your rest day is the biggest gains, especially if you are natural.
Indeed I tried 7 days for 3 . months and it was overkill. One day is mandatory a week. No offense but any experience lifter would know this guy is juicing
@@mr.khorsani8740 have you seen his progression? He’d be huge in a matter of time but this was a long haul. He’s definitely natty but I guess your one of those people that assumes anyone bigger than you is “juicing.”
@@mr.khorsani8740 I actually DO jim, I actually do it 7 days myself but I like how you couldn’t come up with a coherent argument so you resort to shallow personal attacks lol
Beginners: REMEMBER this is HIS training split. He has been training for years. Start with at least two rest days. Even 3 if you need. Whatever works for you. When you feel like you’re missing the gym and you have that energy to fit another day in, do it. Took me about 7 months for my muscles to get used to being regularly stressed and broken down and rebuilt. Started at 4, now I’m at 6 days a week. Whatever works best for YOU.
For people that are starting out, you don't need to over complicate things. You don't need to give yourself too much to do. Just be consistent with hitting muscle groups twice a week for growth. You don't have to train every single day, just train smart and get the most out of the time you allocate.
I love how he gives us his routine (something to strive towards) then in the comments he gives encouragement to those not hitting his mark. I just wanna say that as new lifter at 48, I feel like I've found MY community. No negative competition. Just encouragement to one another for personal excellence. Whatever that means to the individual. Keep encouraging each other bros!
Monday rear neck Tuesday front neck Wednesday side neck ab focus ,Thursday front calfs foot focus ,friday fullbody glute focus ,Saturday outer forearms, Sunday focus on weak areas
One study done was done with subjects who trained nothing but legs, (Hip, Hack, Squat, Extension/Curl) and it every body part grew. This is called the indirect effect. So in theory it is nice to think that by doing a Back/Bicep and Chest/Tricep and Leg 2x a week and mix in shoulders and Traps is going to allow your body to rest, but it doesn’t. Whatever body part you are focusing on that day, you are indirectly stimulating the same part you worked yesterday. Mike Mentzer was right about only working out 3x a week, but giving it 100% intensity. I used to watch guys try 6-7 day routine. You waste the first 3-4 weeks trying to dial in your working weights because the first week you are still fairly strong and each subsequent week your not able to lift as much and you have to adjust your weights. You also stop pushing yourself to reach failure, and intensity is what causes the muscle to grow. And lastly have a higher risk of injury. This is especially true of your lower back. As Mike Mentzer said, your only muscles grow outside the gym, and rest, recovery and nutrition outside the gym should be just as important as what you do in the gym
Training four times a week is religious, you can recover and grow. Training for seven days it's not practical(unless you are on peds).you get burnt out. I personally do 5*5 on compounds and Dorian yates hiit program on my accessorys. Mon-chest& biceps tue-back & forearms thu-sholder & triceps fri-legs. Dorian yates hiit program is the best i ever did.
Almost exactly what I do, only difference is my third day I incorporate full legs ,medial delts traps , and forearms. But this type of training is key to not overtraining working opposing muscles every day to give your muscle groups more than enough time to recover. Good stuff bud.i appreciate your videos.
You must have the coolest, most engaging and informative exercise videos on yt, reminds me of those in game tutorials from the Tony hawk games back in the early 2000s or some shit
It's solid advice if you're into bodybuilding and you're training in the 6-failure rep range. This is not the best split if you mix in power training with lower heavier sets in the mix. I did for 6 times a week but slowly back down to 4. The CNS gets fried pretty easily.
If I hit chest shoulder tri Monday and don’t hit it till Thursday but still hit pull and leg Tuesday and Wednesday don’t u think my chest shoulder tri were able to rest for those pull and legs days?
To anyone dogging this routine, you would be surprised what your body can do when you push through pain or tiredness. The key is learning how to do this without injury. Best shape of my life i was training 2 a days 7 days a week while taking holidays off. If youre sore lighten the resistance as much as you need to prevent injurys or you can lower the intensity when you need to. Dont worry what other people think about you flip flopping between levels of resistance. You dont have to train like crazy every session. Combining everyday training, a healthy diet, and focusing your workouts on injury prevention will transform your body like no other. Another thing to remember i was doing that routine while working 50 hours a week without supplements or drugs and i was more fit than my two friends that were on both. Get sleep too atleast 6 hours seemed to be good enough for me but everyone is different. This is not a routine for heavy lifting but more for high reps. If youre training for max poundages this isnt the routine for you. And finally dont do pre written or planned sessions. LISTEN TO YOUR BODY. If it hurts back off, if it feels good give it a bit more work. Keep strict form no matter what while training this way and dont train any reps to failure. You should be able to carry on a conversation while exercising if your running out of breath calm it down a bit. Find your bodys sweet spot overtime and dont rush this routine going crazy and i guarantee within a year you will be feeling good and looking better than ever
Also to add to this, not everyone with big muscles is on steroids and im getting annoyed by this misconception. Would they help, yes. Do you need them to get big, no it just takes alot more time naturally. Be patient and youll thank yourself later on in life. In my opinion people using drugs or steroids have fake looking physiques that arent going to last long anyways once the side effects start and they have to get off.
Great advice brother ... May i ask you, i am 61 years old, started weight training seriously only 1.5 years ago. I have many injuries from break dancing when i was younger. This prevents me from pushing heavy, especially my knees. Recently, i have sharp pain (comes and goes) in my right elbow, and left biceps. These pains have been there for ~2-3 months now. How should i train given that the arms are always involved (except if you do leg presses or squat machine)? Also, how to grow the leg given all the old knee injuries?
@@a.e.5477 It somewhat depends what your goals are with training, but if you're just trying to build muscle you really don't need to lift heavy. There are a lot of ways to make lighter weights hard. There's a few things you can focus on to avoid injury whilst also maximising your progress. This is stuff I learned from Johnny Shreve and Renaissance Periodizaion (look them up, they have loads of great insights). First thing is form. Never sacrifice form just to go a bit heavier or to get a few more reps out. If your form begins to break down, you've reached failure and that's the end of your set. If that means you didn't get the amount of reps you wanted, you should probably lower the weight for the next set and try again. Second thing is full range of motion, which most people don't actually do. For example with dumbell bench press, bring the dumbells all the way down to the very bottom, probably even until the dumbells touch your shoulders. You should be feeling a huge stretch through your chest, and that portion of the lift is also conveniently the part that results in the most muscle growth. You will have to use lighter dumbells which is also easier on the joints. Third thing is controlling and slowing down the negative portion of the movement. Once again with dumbell bench press, you probably want to take two or three seconds just on the downward portion alone, then hold at the bottom for a second, then push back up. This will increase the intensity of the set without the need for using a high amount of weight. As for legs and working around knee injuries, I strongly recommend you look into Renaissance Periodization's leg workout videos. They go extremely intense and I'm not suggesting you do the same thing exactly, but it's a good example of how you don't need a huge amount of weight to get a good workout.
Well at 61 what keeps me motivated is I don't want a ... young whippersnapper kicking sand in my face at the beach.... LOL... No really, I want to look in the mirror and say ... not bad for 61 .
@@MikeHawk04 just because you cant doesnt mean other people can’t, some people run 100m in 12 seconds and some run it in 10 seconds, people are different. Life is not fair, stop saying that everyone who does smth you can’t is on gear …
@@hamzaelasri9051 I can 100% guarantee that you don’t train nearly as hard as you think you do, or nearly as hard as this guy. No, your CNS CANNOT handle hard lifting 7 days a week without gear.
@@MikeHawk04 Common steroids like testosterone and anadrol does jack to help you with CNS recovery. I personally prefer training 7 days, and take days off when needed. Life gives you rest days.
When you finally realise it's impossible to follow this regiment unless you're on something Edit : for those who are disagreeing with me,I hate to tell you that you have loss a significant amount of gains,you could have been twice as big
this is just false wtf i've only been going to the gym regularly for 2 months and i go every day following almost this exact schedule... and the only supplement i use is 5g creatine daily. don't say something is impossible just because you don't wanna do it 🤣🤣
@@ethangabel5587 I think you hit your head,I guess I should talk like a toddler, anyone can do any routine but maximising gain is not idle for this routine or even routines like PPL which is very similar to this, you'll only get good gains with this workout if you're in your noobie year(any routine will get you gains) or like I said you're on something or you can just get fat/bulk and do this routine
@@ethangabel5587 then you don't know a shit. Muscles grow when you rest. Recovery is needed, not only for each muscular group, but for the nervous system. If you don't rest, you'll gain less unless you use steroids.
@@ethangabel5587 I’m sorry bro you’re muscles might be getting bigger(newbie gains)but if you keep this up in a year not only are you going to see a decline in your lifts you’re going to feel like shit everyday. Muscles are built resting, working out tears down the muscle. So please take your rest
Gym Tuesdays and Thursdays for me @4AM: High knees and jumping jacks to warm up then a 30 minute run. Followed by Pull-ups/Dips, Squat/Lunge, Push-up/V-Sit-ups & Plank position. Variations of each movement. Lastly, Stretch & Pose. I still do active rest days on my gym off days. Gotta hit curls for the girls as well😂 as calf!
I have done 7 days a week training. This just lead to burn out and sometimes change off mood depending if you are tired and did not have rest and sleep.
So maybe get more rest and sleep. You make it sound like nobody should try this because you tried it and it didn't work for you. Sleep is the number 1 factor in recovering after training, then diet, then hormones. Maybe your genetics are weak AF
I'm not at the level where I target specific muscles like lateral delts, but a 3-3 week with arms, chest/back, and legs (3-5 exercises per muscle group to failure) split with mobility/stability exercises and HIIT/cardio on alternate days has been doing wonders for me. Full week of recovery per muscle group so I can increase weight at least every couple weeks, burn a shit ton of calories so I can eat what I want, and get to enjoy and relax on my rest day without feeling strained or sore
My training split: Mon - chest and biceps Tues - chest and biceps Wed - chest and biceps Thur - chest and biceps Fri - Chest and Biceps Sat - Chest and Biceps Sun - Chest and Biceps
So I train like this…please tell me your thoughts… Day 1 - chest, shoulders, triceps Day 2 - back, biceps, abs Day 3 - legs Day 4 - rest Then I repeat. Hits every muscle group twice per 7 days and I do 4 exercises for each muscle group per session. Day 1 and day 5 are a long workout. But a great one!
Over complicating an easy split. Just do: Monday chest Tuesday back Wednesday shoulders Thursday arms Friday legs Saturday start again The leg day gives your triceps a rest ready for chest again, back day gives your front delts a rest for shoulders etc.
I used to think he was natural but after this split I'm convinced he's on juice because if you do this overtime your body is going to get really tired and recovery is not easy
I Personally feel like legs should have there own day. No calves on leg day either. Reason being since glutes are our biggest muscle , add quads which are our 3 biggest. Requires a lot of energy. So shoulders aren’t going to get hit as efficiently or efficiently IMO. Save shoulders for a separate day or add and break up the shoulder into your push and pull day
Micro tears are not how muscle is built, your hair doesn't tear for it to grow. Neither does your skin or bones. That's not how growth works at all. Micro tears in the muscle, like a cut on the skin, is just repaired. It doesn't grow more. It's that belief that makes people chase sore muscles because they think the pain is micro tears and that means growth, and lack of pain means no growth. Which as I stated is false.
@@oaedeoi ya see what happens to your body when you don’t let the muscles heal properly. When you lift you develop micro tears in your muscles and what happens is when they heal the muscle expands hence the growing of the muscle. If you don’t give the muscle optimal rest time you will be lifting way more and seeing way less results. Rest days are definitely important.
Yep. I had success with this type of training, but once I started resting more, I grew like a weed. It’s the CNS that needs the break, just as much as the muscles. And compound exercises inadvertently engage numerous other muscles, so the “He’s training different muscles on different days” point is a bit of a red herring 😉
Weightlifting barely can make it to 4 days, 3 days is common. Must need a rest day in-between, otherwise I gotta crawl on the gym floor. These guys inject roids and gym twice a day for week-long.
Was waiting for you to add your “supp” program also. Kinda need that to have the energy to lift 7 days a week. Also a disclaimer “results are unattainable without my undisclosed supplementation.”
@@benz1378 I highly doubt he is even on gear, I just wanna know how the fuck he even gets that big, that would impossible for me cause I’m just super skinny with biceps, and I wanna look like that but looking at his body then I just wanna give up cause I will never make progress at all to look like thst
He has a whole day devoted to traps and side delts and I find that very peculiar because they aren’t huge muscle groups that really need a whole day. I put side delts on push days and traps I attach to back days.
I really admire you sir. I was going to gym depending 100Percent from it. But after watching your videos i stopped gym. Now im good on my own and i feel big difference comparably. Love and respect for u💚✨🙏🏻
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➡️ My friends, understand this: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week.
Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better.
A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions.
Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc.
Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do.
I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do.
Hope this helps & inspires you. Train hard my friends ✊🏼
But what do you eat 7 days a week?
Bro. Can you please do a video on lower chest ? 🙏 in advance
@@leefriday3428 I did a comprehensive chest training video covering the lower fibers of the pec major - the video is called “Grow your chest 💥 how to train”
I’ll cover it again in future videos I’m sure
@@Garrison-Riker maybe this deserves a video 🤔
Sir please 🙏 tell workout plan for Monday to Saturday not Sunday
I was half expecting this guy to start making up more days in the week so he could get more work outs in
underrated comment
🤣🤣🤣
Deltday
Lensday
🤣🤣🤣
If there was an 8th day: jawbone, fingers, shins, kneecaps 😂
Bruh but that's not even muscles
Underrated comment
@@Johanyohannfinger has muscles, and you can train your shins
@@wendelnazare9882actually fingers don't have muscles, they are covered by soft cuticle tissues, the extensing and flexing are done by muscles in your forearms
Haha gold
Bro said:I'll rest when I'm dead
😂
Rest in peace 😂😂😂
Underrated comment
😂
😅😅😂
I've tried training 7 days a week for 8 months, then put 2 days in rest and did that for 6 months and got way better gains. So in my book, rest is the key
Word. I was going everyday until I went on vacation for a week where I didn't train. I came back both bigger and stronger. A total mind fuck. Now I go 3 days max
Same, but only for about 4 months. Went on vacation for two weeks and didn’t lift at all and got more rest than usual. Came back bigger and stronger and my joints didn’t ache.
Rest days are truly underrated.
@earlhughes6273 That I recommend for everyone, back in the 90s when I was 21 I trained with a very knowledgeable bodybuilder who every 6 months took one week off, completely no lifting at all, kept his diet similar just slightly less carbs and he would always come back and hit PB's. Rest is very important, Eddie Hall once said when he trained legs hard (obviously different training than we do), his legs would need 7 days rest to recover properly and get stronger 💪
Well yeah this guy is on gear that’s why all these influencers do multiple workouts a day and workout everyday
@@FitAndTrippyso true , there’s so many that overcomplicate and never take this into account, if you train with intensity , your going to gain more in less days.
i like how to-the-point these shorts are. no introduction, no random vlog chats, just exercise demonstrations. i've done a few of the chest ones
Hey guys welcome to my RUclips channel, my merch drop is coming on Sunday at 8 so make sure you get there then. Btw I'm sorry I didn't upload last week my dog had an appointment, if you're new here welcome to the channel I'm going to be talking about my gym split. Dont forget to hit that subscribe button and the notification bell to get updates on my 10 minute long intros. And be sure to leave a comment telling me how much you hate all this intro talk. With that being said let's get into it! but before that our sponser...
The intro looks like a game, so i thought it was a game lol 😂😭
@@ByrdXye lmao so true
@@ByrdXye lmao
Yeah my thoughts
Monday: Deca. Tuesday: Test. Wednesday: GH. Thursday: Tren. Friday: Anadrol. Saturday: Dianabol. Sunday: Anavar
Don’t forget drinking that pure unfiltered T
Stay small
Creatine?
LOL
Awesome comment
Advice to everyone: your program doesn't matter that much. Sticking to one program does.
Thanks for this comment. I’ve been going to the gym 3 times a week now for over 3 years (+ 6 days a week a short abs workout of 10 minutes). I’m always thinking “I want to go more often” but it’s hard combining it with work/school/friends/family/free time.
@@robbevevo1381
So how has your body progressed? Just curious?
@@robbevevo1381 Any progress is good progress. People need to not feel like they’re letting themselves down when they rest or can’t dedicate their lives to 7 workouts a week. Keep it up 👍🏻
@@RebornLegacy I’ve build 15 kg of muscle but I want do more legs but never got the time for that
Ok but bro split still fucking sucks
Mike Mentzer would have thrown his computer out the window after watching this..
😭😭😭 fr
I'm literally dying laughing from imagining what you said. 😂😭
Social media workout mans got more juice in him than my breakfast no need for rest
@@JonKey-q2ithis guy is natural, he just lets the muscles rests for 2 days after working out again even though it’s better to rest properly. and if you don’t think this is obtainable naturally 3-4 years+ of lifting, then actually social media has ruined your perception of lifting.
Mentzer is like Nietzsche in that he furthered our understanding of his field, but many of his theories have been discredited.
Holy shit man, first time ever in My life that a week has felt that long
this guy is clearly on steroids so much working out for bulding strength and muscle is counterproductive. just train 2x per week and youll see progress
@@Paul-nj5cr lazy ass without mindset 😂
@@Paul-nj5cr 😂 2x a week bro what
@@Paul-nj5cr mate are you an OAP you can do at least 4
@@Paul-nj5cr naw you need minimum 4 days a week to see any real progress
Me: What day do you work delts?
Him: Yes
He works different parts tho and it makes sense considering if you do a front felt excersize you don’t really feel it at all in the other head while same logic applies for excersizing the other heads
@@Darkcamera45 his front DELTS look underdeveloped AF though
@@Darkcamera45exactly my friend. Youre the only one here with any sort of functioning braincells. Burnout happens when you exercise the same muscle 5 times a week intensely. Training front delfs on two days, rear on one, lateral on another makes total sense coz they have minimum interaction with each other i.e. if im doing face pulls, my lateral and front delts are barely gonna feel anything.
Everytime I walk in the gym: do muscle That doesn’t hurt already.
You should probably have your workouts set already either way
Yep
Make a plan. That method is inefficient and will lead to imbalances physique and possible injuries
@@GrenadeLauncherYT it will for 90% of the lifters who don't know what they're doing.
Cannot rule out the fact that there are the odd ones that really can tell whether if they should work out a particular muscle group that day and how hard.
Muscle imbalances happen mainly due to preferences and side to side. Dominant arm and leg get more gains cause of better mind muscle contraction.
😂😂 thats what i do
Day 8, side delts, lateral peck strats, great toe deep bends
Wrist pronation exercises 3 nights a week. And wrist supination 3 other nights.
Rest Saturday nights before church.
Day 9 heart training with tren
“I use steroids for recovery. That’s how I do it.”
100%
Yeah, of course.
No this dude is actually natural. He's a fucking beast. He used to be 100lbs overweight when he bulked up. Lifting is this guys life.
@@waynepayne9875 Jay cutler was fat too in off seasons. He's natty too.
NOOOOOOOOOOO YOU CANT LOOK LIKE THAT WITHOUT PEDS NOOOOOOOOOOOO NOT NATTY NOT NATTY NOT NATTY THE GREEKS HAD PEDS NOOOOOOOOOOO
Crabs in a bucket moment
As a natural guy, you should never do this, your body will overtrain, a day of pause here and there is much needed, when you take PED your recovery is enhanced.
+1
Most on gear don't do 7 days a week.
@@imawarrior313 its not overtraining, its not resting long enough
My friend, after years of lifting, I can feel when my body needs rest from the gym, and I skip a day.
It actually is your excelancy, you still tax your nervous system, and it too needs time to recover.
I'm on a 2 day workout & 1 day rest cycle. Notice big gains in 8 weeks.
Rest is the key 🗝️
I do:
Monday - legs
Tuesday - legs
Wednesday - legs
Thursday - legs
Friday - legs
Saturday - legs
Sunday - legs
good man
Good man indeed
Everytime you stand when you weigh 300+ kg
Chad
Are you a woman?
For many wondering, his rest time is included between sets unless he is super setting or doing a drop set.
It’s all about drop sets then supersets on a lighter weight 💪
Super sets have been proved to have no extra muscle building benefit other than making the workouts faster. Drop sets however are goated
Yep
Included where?
🤣🤣🤣
Monday - test
Tuesday - clen
Wednesday - more test
Thursday - tren
Where’s the dbol? (methandrostenolone)
😂😂
🤣🤣
I like it but I really don't think he's on roids. Performance enhancing supplements probably atleast creatine, protein, dhea, stuff like that but as far as test and tren goes probably not.
@@dimaknopf Guy is definitely on the sauce haha
Body: But boss, I'm tired.
Not while on drugs. Every day is test day.
We need to introduce 8th day in a week for recovery😂😂
You can still take a rest day after training 7 days you know
8 day you take steroids
yea i actually count my week as 8 days just so my workout split makes sense (even numbers you know) lmfao
@@Geese4life "seven days per week"
@@Geese4life that would work if he labeled the days by number but he labeled them by name
Monday- Popeyes
Tuesday- kfc
Wednesday- Pizza Hut
Thursday- steak
Friday- stuffed burger
Saturday- jumbo burrito
Sunday- rest day for all my hard work
oh hi dusty marlow
Sunday toilet 😂😅
Sunday milkshake day to wash the down the week. 😂😂😂😂
You need to swap a fried chicken day for one of your beef days, as having the same two meats consecutively don’t confuse the body! Other than that, looks pretty optimal!
You forgot to include your fiery asshole and chemo days
This is more or less a push, pull, leg split with a day focused on traps, abs and forearms isn't it?
Great video, i will continue to do a PPL because i want a rest day tho.
Push pull and leg is pretty effective
I do PPL twice a week and take Thursdays as a rest day
Rest days make me feel gay
he does not do rest days because he is on gear. so stick with push, pull,legs
@@leocook07 beta
Rest, even when you’re on gear. Overtraining is a bitch to recover from
Not a bad split, its essentially a PPL with a day soley focused on abs and accessories.
But 7 days a week is a bit overkill for anyone, a rest day is apart of the training and growth process, heck even 5 day seems optimal for maximum growth. But at the end of the day just listen to your body and train when you can
You can do an eight or ten day rotation too, your body doesn't know about weeks. I think organizing around the week is just simpler or habit for most people. I'm thinkgin about trying a 32 day mesocycle consisting of four microcycles of eight days each except the 4th deload week, which would start with the off day instead of ending with the off day to get a full two -day break in there.
I started with Athlean X, but got bored of his gimmicky crap in his AX2 program. Also, those two main AX programs miss a ton of crap and you quickly cap out. You just have to know that your not hitting certain key muscles often enough. He offers solutions, but doesn't really state that you are probably going to want to add 'x' or 'y' to this because I guess working shoulders more than once a month would have killed his wallet's gains.
Its because he's clearly using steroids. His recovery time is shorter so he can do more
He's still getting the same amount of rest and recovery in per muscle. He's spreading it out over 7 days instead of 5 and adding accessories that most people ignore
@@ststst981
let's see:
1. minimal vascularity outside of his videos (look up photos online)
2. very little noticeable acne
3. no sign of hair loss
4. pecs are shaped naturally, not overinflamed or unrealistically striated
5. lack of HGH gut
6. not crazy low bf%, looks to be around 12-15%
7. proportional shoulders, traps are large but not giant in comparison to the rest of his body
so where's the "clear gear" evidence? i'd love to see it.
Rest days left the chat
Sunday is rest nigaa
@@anonymous__21 💀atleast watch the video
@@anonymous__21 no need to rest mab
@@ngovkimhour5437bro got the mid physique for sure
Exactly 😂😂
Definitely don’t need to workout 7 days a week. For beginners 3-5 days is more than enough. Enjoy your weekend
for beginners 2-3 days is more than enough*
@@thearesblade4092 😂😂
@@subyt3020 2 days is not enough. 3-5
Thats enough for anyone🤣
Yeah but nothing is fun if you got nothing to lift
You don't need rest days when you're on the sauce
Or dedicated
@@Extention6
Or on sauce
@@Extention6 when dedicated you still need one rest day if you want optimal results. You do know that the growth occurs mainly in the sleep and rest right? Of course you'll still get gains, but the question is: would you be gaining more if given the proper rest day? if so, take it
@@eliasbram3710but u would still sleep for 7 days a week, rest days are excuse not do anything u don't need rest days u rest for the remaining hours u don't workout and sleep
@@eliasbram3710or on SAUCEEEE
My four day split:
Monday: Head
Tuesday: Shoulders
Wednesday: knees
Thursday: Toes
Resting to allow the muscles to grow is highly important!!!
Each muscle group gets 2-3 rest days same as regular ppl
That’s why his workouts are muscle based so each muscle gets days to rest
@@aenstansbraeeen5066 And after watching this a few times, I bet his legs get more recovery than most people doing an intensive PPL split. He only trains quads one day, and hip and hamstrings the other. Overall, it's a normal PPL routine with a shoulder and ab workout on the 7th day.
Thats what sleep is for
Less important if you're on a bunch of gear though
This man tells me everything i need without wasting my time. Salute.
also steroids enjoy
My training split:
Sunday: chest + biceps
Mondy: back + triceps
Tuesday: Shoulders + traps ( you can add forearms)
Wednesday: legs + 6 packs
3 days off
I train very hard on those days, eat well, and rest well. And my body is in good shape.
I train each muscle with 4-7 exercises.
For example: chest 6 exercises & biceps 2-3 exercises.
I believe resting is a very important thing you do in bodybuilding
I swear you’re meant to do chest with triceps, and back with biceps.
@@AS-mw6pw yes
Im about to use what i call the APAL split
Upper anterior (Chest & Core).
Upper posterior (Back & Shoulders).
Arms (Forearms, Biceps & Triceps).
Legs (Quads, Hamstrings, Glutes & Calves).
No rest days. I don't think they're necessary since your muscles are being trained in a split and have enough time to recover as you go from one day to another.
So is it OK to train each muscle group once a week 7 day loop rest day r cardio n legs bc I'm trying to figure out how to train each muscle twice a week it's hard
6 packs of ciggerates ???
My training split:
Monday: Chests, Triceps, Front deltoids, and (legs) Quadriceps.
Tuesday: Back, Biceps, Rear Deltoids, and Abdominals.
Wednesday: (Legs) with Quadriceps, hamstrings + Glutes, and Calves.
Thursday: Lateral Deltoids, Trapezius, Abdominals, and forearms.
Friday: Chests, Triceps, Front Deltoids, and (legs) with Hamstrings + Glutes.
Saturday: REST DAY or punching bag.
Sunday: REST DAY
Bro how many workouts per body part.. Plz include that also..
@robinsailo5652 no abs?
Who asked?
Do ur legs ever recover
It’s so interesting how abs can be completely different shapes
I mean yeah just like every other muscle in the body lol, everyone’s shapes and insertions differ
@@willstokes8637 True, but Davis’ abs are the most uniquely shaped abs I’ve ever seen. Almost look like they’ve been torn and then healed randomly (I know this isn’t what happened).
Not when you take sarms or hormones
Bro has like 2 abs 😂
Probably, he has diastasis rectis. Like all the women after having a baby and do workouts again lol.
Monday - Chest
Triceps
Front delts
Tuesday - back
Biceps
Rear delts
Wednesday
Legs (quad focus)
Calves
Thursday -lateral delts
Abs
Traps
Forearms
Friday Chest
Triceps
Front delts
Saturday - Back
Biceps
Rear delts
Sunday - legs (hips nd hamm string focus)
Calves
Abs
Ty bro❤
Can u do a video on the best 3-4 day a week at program?
I can’t workout that much due to crazy schedule, but definitely 3-4 days per week.
I typically do the ‘bro split’ and one day of ‘focusing on my weak spots’
Do push pull legs 2 times a weak and you good. If not just rotate as much as you can. You don't really need 7 days 4 is more than enough if you work hard. I gained 5-6 kilos in 4 months i was very skinny. I just do push pull legs with 1 or 2 days rest and it works well for me.
The best 4 day split in my opinion is the Upper/Lower/Rest/Upper/Lower then rest the weekend but you might spend a bit longer in the gym on the days you train. 3 day full body Monday, Wednesday and Friday is also a good one for time but still hitting everything you need to
You can try the hit training of dorian yates
I have so many different split combo's that Ive used over the years training 3-6 days per week as well. Stay tuned - these "Training Split" videos may be a regular thing
@@DavisDiley they are great! The bro split I’ve been doing is getting repetitive.
Thanks man I’ll be watching
I do.
Mon- legs (quads, hams, calves)
Tues- chest, shoulders (front & mid), triceps.
Weds- back, rear delts, biceps, amd forearms.
Thurs- lower body and core.
Fri- upper body (chest & back)
Sat- shoulders, arms, and core
Then run Monday, Wednesday, and Saturday. Walk the others.
Thank you I might copy
How long do you run fir
@valeriehearn9800 I'm in the Army so during Monday PT I do a 5 mile, Wednesdays I do sprints, flat or hill, Saturdays I'll do a 4 mile tempo run. Where I run at a 9 min pace for 3 minutes and then sprint for 1 for the whole thing.
There’s no way I could recover from that. I train every muscle group twice a week and I take one to two days off a week depending on how I feel. I take days off as needed. I listen to my body. Recovery is important. If I don’t feel recovered enough I’ll take a extra day off and eat more.
You could recover from that if you also took steroids
@@pricklycats that was my first thought
The guy is on HGH and probably other hormones (look at his gut). A natural person would never be able to recover from this.
I use to work out every day. It’s possible. Your recovery time should get shorter and shorter the more your body gets use to it. This isn’t a jump right in routine, you can work up to this. Training every day isn’t bad for the body, the body will adjust if done correctly.
@@SdMbL1 I really doubt that. I used to run 15km every day and as I got faster and faster (km/h) I eventually hurt my legs for two weeks.
I could barely walk after my run.
I kept at it until my body broke down.
You need rest days.
Guys, please don’t train 7 days per week. This is a decent split, but your body needs time to recover.
I hit a HARD plateau training just 6 days per week for over a year. Turns out after switching to 5 days per week, I quickly got past the plateau and saw better gains for less work.
Edit: by “train” i mean intense exercise/lifting. If 2 out of your 7 days are a light jog, stretches etc, then you might be fine. But training hard 7 days per week just isn’t healthy for anyone long-term, and won’t bring most people any benefit over training 5-6 days per week.
Yeah I was Gunna say, unless you are on the gear then 7 days a week is too much in my opinion. 5 days is plenty and if you switch to a push pull split you can hit each body part twice a week with plenty of rest
Guys please just listen to your body and not some random youtube comment…. If your split is proper you can workout everyday as long as the muscle has 2 days of rest preferably 3 for larger muscle groups
@@AD-ui6sk if we’re talking about intense exercise, which weight lifting generally is, then no one that isn’t juicing should be doing that 7 days per week
@@AD-ui6sk I agree that if you split properly you can do 7 I've done it. I felt I was not getting enough rest though and that's because everyone is different.
Im no expert but have researched extensively over the decade or more I've been training, have personal trainers as friends etc. So you pick up things along the way. Everyone is different
We were basing our comments Off the video here, he is hitting some body parts 3 times a week with little or no rest. That can turn into over training pretty fast. It works for this bloke obviously.
7 days a week is a lot for a beginner anyways, which these videos target. We are just promoting some caution to everything you see online.
You can definitely lift 7days if you plan right… it doesn’t need to be all 100% balls to the wall. You can (and a lot do) alternate which lifts they go heavier on for that week. Ex. Week1 heavy chest, tri, delt. The rest you do more for form, maint. Or volume. Then next week heavy on legs. And so on. It gives your body plenty of time for each body part as long as you are eating correctly and getting enough rest.
This won't work for the general population yall. Unless you're on gear. What's a better alternative is to get on a linear progression strength program like stronglifts or starting strength.
"bro just do stronglifts bro i promise its the best"
Entirely false.
This would definitively work for the general population, assuming those individuals account for volumes they can recover from and stay consistent in the program as well as a decent diet.
@@Noodlepenis
If you’re chasing “volumes you can recover from”, then by definition you are not hitting PRs
And yet PRs are the entire engine for most people’s strength/aesthetics goals
@@corpsefoot758 Idk what you think volume is, but it is defined as an amount of work you can recover from. Nothing about that means you cannot PR. In fact, it means you should regularly do so.
7 days in a week is insane
Bro has built those muscles that we have not even discovered yet
One thing I learned through my years of lifting is that finding the right program only matters when you are newly into gym. As you workout more and more you will start to see based on your genetics which part is lacking more and will make your programs whilst keeping that in mind.
Great advice!
I second that
My current split for a month has been:
Mon - swim 🏊♂️
Tues - legs
Wed - back
Thurs - chest
Fri - arms/shoulders
Sat - swim 🏊♂️ again
Sun - rest
My joints if i tried this man's training program :💀
Rest day is very important bro, train at least 4 to 5 days a week.
He said he recommends 3 days
He doesn’t need to since he’s a steroid head bodybuilder and they take less time to recover so they can afford training all 7 days of the week
@@JerryMan68lmao he's small
@@JerryMan68not true at all bro. Steroids or not test days are crucial! I’m on trt and I only need a solid 3 to 4 days to train hard with the other days doing stretching and walking only. Those days I rest I grow like crazy.
He fest while he train other bodyparts
Bro doesn't need rest day rest day needs him 💀
😂😂😂
Ive been training 7 days a week for years ( missing a day here and there but rarely ) and realized that 1 day off is better, the day after your rest day is the biggest gains, especially if you are natural.
Indeed
I tried 7 days for 3 . months and it was overkill. One day is mandatory a week. No offense but any experience lifter would know this guy is juicing
@@mr.khorsani8740 have you seen his progression? He’d be huge in a matter of time but this was a long haul. He’s definitely natty but I guess your one of those people that assumes anyone bigger than you is “juicing.”
@@Quentinthemudkip u don't lift so u wouldn't know
@@mr.khorsani8740 I actually DO jim, I actually do it 7 days myself but I like how you couldn’t come up with a coherent argument so you resort to shallow personal attacks lol
@@Quentinthemudkip yea sure u do
Beginners: REMEMBER this is HIS training split. He has been training for years. Start with at least two rest days. Even 3 if you need. Whatever works for you. When you feel like you’re missing the gym and you have that energy to fit another day in, do it. Took me about 7 months for my muscles to get used to being regularly stressed and broken down and rebuilt. Started at 4, now I’m at 6 days a week. Whatever works best for YOU.
Mon- lower nips
Tues- inner glutes
Wed- rear ballsack
Thurs- upper butthair
Fri- Bunions
Sat- Lower mushroom tip
Sun- upper shaft veins
I really like this channel. Makes learning new workouts fast without all the nonsense!
For people that are starting out, you don't need to over complicate things. You don't need to give yourself too much to do. Just be consistent with hitting muscle groups twice a week for growth. You don't have to train every single day, just train smart and get the most out of the time you allocate.
I love how he gives us his routine (something to strive towards) then in the comments he gives encouragement to those not hitting his mark. I just wanna say that as new lifter at 48, I feel like I've found MY community. No negative competition. Just encouragement to one another for personal excellence. Whatever that means to the individual. Keep encouraging each other bros!
How’s it going?
Monday rear neck Tuesday front neck Wednesday side neck ab focus ,Thursday front calfs foot focus ,friday fullbody glute focus ,Saturday outer forearms, Sunday focus on weak areas
😭😭😭 satire or not
One study done was done with subjects who trained nothing but legs, (Hip, Hack, Squat, Extension/Curl) and it every body part grew. This is called the indirect effect. So in theory it is nice to think that by doing a Back/Bicep and Chest/Tricep and Leg 2x a week and mix in shoulders and Traps is going to allow your body to rest, but it doesn’t. Whatever body part you are focusing on that day, you are indirectly stimulating the same part you worked yesterday. Mike Mentzer was right about only working out 3x a week, but giving it 100% intensity. I used to watch guys try 6-7 day routine. You waste the first 3-4 weeks trying to dial in your working weights because the first week you are still fairly strong and each subsequent week your not able to lift as much and you have to adjust your weights. You also stop pushing yourself to reach failure, and intensity is what causes the muscle to grow. And lastly have a higher risk of injury. This is especially true of your lower back. As Mike Mentzer said, your only muscles grow outside the gym, and rest, recovery and nutrition outside the gym should be just as important as what you do in the gym
So if i hit every muscle group once every week i am good?
I knew I wasn’t trippin for hitting rear delts on back day
Same
cause its pulling movement
Wait dont most people do this? Its literally a pulling movement
Training four times a week is religious, you can recover and grow. Training for seven days it's not practical(unless you are on peds).you get burnt out.
I personally do 5*5 on compounds and Dorian yates hiit program on my accessorys. Mon-chest& biceps tue-back & forearms thu-sholder & triceps fri-legs. Dorian yates hiit program is the best i ever did.
You might wanna add a little more calf's in your programming based on your videos.
@@davisj3920 dont need calves if u powerlift 🤣🤣
Did you watch his video? Lmao pay attention
explains why ur small and look like a beta
@@asdghkii lol look at his vids he doesn’t body build he ego lifts deada with shitty form
Almost exactly what I do, only difference is my third day I incorporate full legs ,medial delts traps , and forearms. But this type of training is key to not overtraining working opposing muscles every day to give your muscle groups more than enough time to recover. Good stuff bud.i appreciate your videos.
Never heard anybody rap a workout routine before. That shit was dope as hell
body needs rest and time to grow back stronger
Not on steroids
Steroids make it recover fast
@@Imthedudeman82even on steroids it does yes
You must have the coolest, most engaging and informative exercise videos on yt, reminds me of those in game tutorials from the Tony hawk games back in the early 2000s or some shit
It's solid advice if you're into bodybuilding and you're training in the 6-failure rep range. This is not the best split if you mix in power training with lower heavier sets in the mix. I did for 6 times a week but slowly back down to 4. The CNS gets fried pretty easily.
Damn 7 days....got no time for that. I'm building muscle fine with 3 days full body workout.
Nice! All that matters is that you do anything and have rest. Keep it up
This dude is on gear, no natty can do this.
@@coltsfancolts Double wrong but it’s okay
@@coltsfancolts working out everyday is not that crazy. Its kindof just a lifestyle.
@@coltsfancolts do you know what this guy's profession is? That might answer why he doesnt have rest days.
Dude Rest days are important, even if you train with split
You realize that it's basically the same as a ppl split but with a catch up day right
If I hit chest shoulder tri Monday and don’t hit it till Thursday but still hit pull and leg Tuesday and Wednesday don’t u think my chest shoulder tri were able to rest for those pull and legs days?
Honestly leg day is rest day if you really think about it
@@sevenphoenix5302 Yes, the other muscles were well rested.
Pro athletes dont have time to rest. Hockey players constantly train legs, that is precisely why nfl.mlb.nhl etc have vacations to reset the body..
To anyone dogging this routine, you would be surprised what your body can do when you push through pain or tiredness. The key is learning how to do this without injury. Best shape of my life i was training 2 a days 7 days a week while taking holidays off. If youre sore lighten the resistance as much as you need to prevent injurys or you can lower the intensity when you need to. Dont worry what other people think about you flip flopping between levels of resistance. You dont have to train like crazy every session. Combining everyday training, a healthy diet, and focusing your workouts on injury prevention will transform your body like no other. Another thing to remember i was doing that routine while working 50 hours a week without supplements or drugs and i was more fit than my two friends that were on both. Get sleep too atleast 6 hours seemed to be good enough for me but everyone is different. This is not a routine for heavy lifting but more for high reps. If youre training for max poundages this isnt the routine for you. And finally dont do pre written or planned sessions. LISTEN TO YOUR BODY. If it hurts back off, if it feels good give it a bit more work. Keep strict form no matter what while training this way and dont train any reps to failure. You should be able to carry on a conversation while exercising if your running out of breath calm it down a bit. Find your bodys sweet spot overtime and dont rush this routine going crazy and i guarantee within a year you will be feeling good and looking better than ever
Also to add to this, not everyone with big muscles is on steroids and im getting annoyed by this misconception. Would they help, yes. Do you need them to get big, no it just takes alot more time naturally. Be patient and youll thank yourself later on in life. In my opinion people using drugs or steroids have fake looking physiques that arent going to last long anyways once the side effects start and they have to get off.
Great advice brother ... May i ask you, i am 61 years old, started weight training seriously only 1.5 years ago.
I have many injuries from break dancing when i was younger. This prevents me from pushing heavy, especially my knees.
Recently, i have sharp pain (comes and goes) in my right elbow, and left biceps. These pains have been there for ~2-3 months now.
How should i train given that the arms are always involved (except if you do leg presses or squat machine)?
Also, how to grow the leg given all the old knee injuries?
@@a.e.5477 It somewhat depends what your goals are with training, but if you're just trying to build muscle you really don't need to lift heavy. There are a lot of ways to make lighter weights hard. There's a few things you can focus on to avoid injury whilst also maximising your progress. This is stuff I learned from Johnny Shreve and Renaissance Periodizaion (look them up, they have loads of great insights).
First thing is form. Never sacrifice form just to go a bit heavier or to get a few more reps out. If your form begins to break down, you've reached failure and that's the end of your set. If that means you didn't get the amount of reps you wanted, you should probably lower the weight for the next set and try again.
Second thing is full range of motion, which most people don't actually do. For example with dumbell bench press, bring the dumbells all the way down to the very bottom, probably even until the dumbells touch your shoulders. You should be feeling a huge stretch through your chest, and that portion of the lift is also conveniently the part that results in the most muscle growth. You will have to use lighter dumbells which is also easier on the joints.
Third thing is controlling and slowing down the negative portion of the movement. Once again with dumbell bench press, you probably want to take two or three seconds just on the downward portion alone, then hold at the bottom for a second, then push back up. This will increase the intensity of the set without the need for using a high amount of weight.
As for legs and working around knee injuries, I strongly recommend you look into Renaissance Periodization's leg workout videos. They go extremely intense and I'm not suggesting you do the same thing exactly, but it's a good example of how you don't need a huge amount of weight to get a good workout.
@@zestee5370 brother .. thank you so much for the detailed reply...... I will take your advice into consideration ...
Thanks again bro
Your short videos are aways have some good info in them. Your back day and leg day routines were pretty good. Day 2 legs still feeling it.
When u thought about quitting what was the one thing that kept u motivated?
Well at 61 what keeps me motivated is I don't want a ... young whippersnapper kicking sand in my face at the beach.... LOL... No really, I want to look in the mirror and say ... not bad for 61 .
Cocaine and viagra helped me to keep going
The gains baby
Discipline...
Addiction.... When i wake up at 5 in the morning, i can't do anything else but workout.
Also, this dude’s 100% on the sauce if he’s lifting 7 days per week.
Lifting 7 days a week doesnt mean youre juicing … i train 7 days a week
@@hamzaelasri9051 you don’t lift 7 days a week like this. Sorry but there is no way you can recover properly without being on gear.
@@MikeHawk04 just because you cant doesnt mean other people can’t, some people run 100m in 12 seconds and some run it in 10 seconds, people are different. Life is not fair, stop saying that everyone who does smth you can’t is on gear …
@@hamzaelasri9051 I can 100% guarantee that you don’t train nearly as hard as you think you do, or nearly as hard as this guy. No, your CNS CANNOT handle hard lifting 7 days a week without gear.
@@MikeHawk04 Common steroids like testosterone and anadrol does jack to help you with CNS recovery. I personally prefer training 7 days, and take days off when needed. Life gives you rest days.
When you finally realise it's impossible to follow this regiment unless you're on something
Edit : for those who are disagreeing with me,I hate to tell you that you have loss a significant amount of gains,you could have been twice as big
this is just false wtf i've only been going to the gym regularly for 2 months and i go every day following almost this exact schedule... and the only supplement i use is 5g creatine daily. don't say something is impossible just because you don't wanna do it 🤣🤣
@@ethangabel5587 I think you hit your head,I guess I should talk like a toddler, anyone can do any routine but maximising gain is not idle for this routine or even routines like PPL which is very similar to this, you'll only get good gains with this workout if you're in your noobie year(any routine will get you gains) or like I said you're on something or you can just get fat/bulk and do this routine
@@ethangabel5587 then you don't know a shit. Muscles grow when you rest. Recovery is needed, not only for each muscular group, but for the nervous system. If you don't rest, you'll gain less unless you use steroids.
Or unless you have the will to quit being a weenie
@@ethangabel5587 I’m sorry bro you’re muscles might be getting bigger(newbie gains)but if you keep this up in a year not only are you going to see a decline in your lifts you’re going to feel like shit everyday. Muscles are built resting, working out tears down the muscle. So please take your rest
Gym Tuesdays and Thursdays for me @4AM:
High knees and jumping jacks to warm up then a 30 minute run. Followed by Pull-ups/Dips, Squat/Lunge, Push-up/V-Sit-ups & Plank position. Variations of each movement. Lastly, Stretch & Pose. I still do active rest days on my gym off days. Gotta hit curls for the girls as well😂 as calf!
How many hours a night do you sleep?
You remind me of my wife’s boyfriend. Great guy.
Hahahahah
Been doing this for a year and a half. Only thing I changed was I just moved all my shoulder things to Thur and it’s been great.
I have done 7 days a week training. This just lead to burn out and sometimes change off mood depending if you are tired and did not have rest and sleep.
So maybe get more rest and sleep. You make it sound like nobody should try this because you tried it and it didn't work for you. Sleep is the number 1 factor in recovering after training, then diet, then hormones. Maybe your genetics are weak AF
I train 7 days with 1RIR in most exercises and have pefectly fine recovery as a beginner its sleep and nutrition
No. If you do 7 days a week with each day focusing on a different muscle, youre gonna be fine
@@iliilliliiliilliliiliillil9137some top bodybuilders suggest rest days so are their genetics weak? No. You’re just insecure
5 days a week is enough
I'm not at the level where I target specific muscles like lateral delts, but a 3-3 week with arms, chest/back, and legs (3-5 exercises per muscle group to failure) split with mobility/stability exercises and HIIT/cardio on alternate days has been doing wonders for me. Full week of recovery per muscle group so I can increase weight at least every couple weeks, burn a shit ton of calories so I can eat what I want, and get to enjoy and relax on my rest day without feeling strained or sore
Saturday, TREN BABY!
Rest days are my neck days. They don't take much time plus I don't have to go gym for that.
My training split:
Mon - chest and biceps
Tues - chest and biceps
Wed - chest and biceps
Thur - chest and biceps
Fri - Chest and Biceps
Sat - Chest and Biceps
Sun - Chest and Biceps
I go everyday except Wednesday & Saturday. Gives me enough time to recover my main body workouts
So I train like this…please tell me your thoughts…
Day 1 - chest, shoulders, triceps
Day 2 - back, biceps, abs
Day 3 - legs
Day 4 - rest
Then I repeat.
Hits every muscle group twice per 7 days and I do 4 exercises for each muscle group per session.
Day 1 and day 5 are a long workout. But a great one!
I don’t know about him but sounds good to me buddy
Yeah i do the same
I can get with rhis
same, i just do abs on leg day
it looks fine for me, keep going bro
I feel like 1 day off would actually be beneficial... the tren will only do so much.
Actually...all the muscle groups are separated quite enough to allow plenty of rest for each one...
@@Brain320 It's not for muscle recovery, but for not frying your CNS.
@@microondasletal exactly
@@Brain320 there is a 2 days rest between chest day, that is no where enough
@@chrips154 u only need 48hr gap between training the same body part again
Over complicating an easy split. Just do:
Monday chest
Tuesday back
Wednesday shoulders
Thursday arms
Friday legs
Saturday start again
The leg day gives your triceps a rest ready for chest again, back day gives your front delts a rest for shoulders etc.
I used to think he was natural but after this split I'm convinced he's on juice because if you do this overtime your body is going to get really tired and recovery is not easy
Monday - chest and tris
Tuesday - back and bis
Wednesday - legs and shoulders
Repeat with Sunday off.
My favorite split ❤️
I do bis and shoulders cuhz if i do shoulder then hit back i end up underworking my back and over working my shoulders lol
Same I follow bro
#NickHoffman Broooooo ❤️ .we r same ...the is exactly I also do 🔥🔥
I Personally feel like legs should have there own day. No calves on leg day either. Reason being since glutes are our biggest muscle , add quads which are our 3 biggest. Requires a lot of energy. So shoulders aren’t going to get hit as efficiently or efficiently IMO. Save shoulders for a separate day or add and break up the shoulder into your push and pull day
Smashing the shoulders the day before doing chest is a terrible idea. Then again “shoulder days” are pointless anyway.
Watching your videos count as rest days for me.
Doing biceps and triceps on the same day and getting a huge arm pump is my favorite part about the gym
😎💪
It’s also healthy to give your body at least one rest day for those micro tears in your muscles to patch up and expand
Micro tears are not how muscle is built, your hair doesn't tear for it to grow. Neither does your skin or bones. That's not how growth works at all. Micro tears in the muscle, like a cut on the skin, is just repaired. It doesn't grow more.
It's that belief that makes people chase sore muscles because they think the pain is micro tears and that means growth, and lack of pain means no growth. Which as I stated is false.
He’s on copious amounts of gear. Bicep veins are extremely rare to be that thick without fear.
Most guys probably don’t need to think about rest days
he can just rest on monday after sunday
@@oaedeoi ya see what happens to your body when you don’t let the muscles heal properly. When you lift you develop micro tears in your muscles and what happens is when they heal the muscle expands hence the growing of the muscle. If you don’t give the muscle optimal rest time you will be lifting way more and seeing way less results. Rest days are definitely important.
I love this split… Thank you for sharing man!😊
Man you are my inspiration, I train for 7 days a week, natural and eat clean and sleep for 9 hours.
Feels quite fresh everyday 🏋️✨
Same here 💪💪
Same loving it
This guy is one of my favorite trainers along with Mind Pump Fitness!
Imagine how big he’d be if he rested
?
Each muscle group gets same amount of rest as standard ppl
Yep. I had success with this type of training, but once I started resting more, I grew like a weed. It’s the CNS that needs the break, just as much as the muscles. And compound exercises inadvertently engage numerous other muscles, so the “He’s training different muscles on different days” point is a bit of a red herring 😉
When you’re on some heavy juice, of course you train 7days a week
Weightlifting barely can make it to 4 days, 3 days is common. Must need a rest day in-between, otherwise I gotta crawl on the gym floor. These guys inject roids and gym twice a day for week-long.
I go 6 days a week and I feel fine. I work push muscles, and they rest when I do pull and legs, and my rest day, so 3 days for each workout
Juice? This is natural💀 trust me if he was on roids it would be so obvious
I've done days 7 days a week, and I do roofing! two of those days i work out for mental release,
Maybe y'all just don't want it bad enough
@@NandoWonsong_ fr I always did 6 days but I’m doing a 3 day split and I feel good
This guy is fully natural and great advises.
All chicken and rice
@@ralphc1405with a side of rice and chicken
I'm glad most of the comments understand the importance of rest days. Unless you live in the gym or enhanced, rest is a definite must.
Was waiting for you to add your “supp” program also. Kinda need that to have the energy to lift 7 days a week. Also a disclaimer “results are unattainable without my undisclosed supplementation.”
Easy to say when your on gear bro but love the work ethic
He's not on gear
@@benz1378 Are you sure about that?
@@abelkamras166 yea how tf u know he on gear goofy
@@benz1378 he is on gear. If you’ve been in the gym longer than 6 months you’d probably know that
@@benz1378 I highly doubt he is even on gear, I just wanna know how the fuck he even gets that big, that would impossible for me cause I’m just super skinny with biceps, and I wanna look like that but looking at his body then I just wanna give up cause I will never make progress at all to look like thst
He has a whole day devoted to traps and side delts and I find that very peculiar because they aren’t huge muscle groups that really need a whole day. I put side delts on push days and traps I attach to back days.
Its his rest-day. No joke.
I really admire you sir. I was going to gym depending 100Percent from it. But after watching your videos i stopped gym. Now im good on my own and i feel big difference comparably.
Love and respect for u💚✨🙏🏻
I was hella motivated to do this. Hit out a workout every single day when I first started. Then DOMS introduced itself to me lmao
By Friday you’re getting out of your car like your a retired 97 year old bull-fighter.
monday:
chest, triceps, front delts, inject
tuesday: back, inject
😂😂😂😂
Superb motivation!
I’m ready for chest tomorrow!
God bless y’all!
Only time I ever doubted Davis Diley