I'm a beginner and I recently started doing full body on Monday and Wednesday, and then upper on Friday and lower on Saturday. I think this approach brings me the best of both worlds regarding results, rest and enjoyment.
I was just thinking of this topic today. I love the variety of the full body workout, it keeps me engaged mentally and time flies by. Splits give me better aesthetics so it’s a catch 22 for me.
For years I’ve followed poor programs and kept an inconsistent diet. My brother-in-law introduced your podcast to me recently (even though I saw your vids on maces and clubs years ago I never watched the cast) and you guys have transformed my routine. I’ve gone 0-100 focused on lifting technique, protein, calories and slowly but steadily targeting a healthy sleep ritual. I’ve just started the second phase of anabolic but I took advantage of the Feb discount and purchased RGB to run straight through. In June my wife will be giving birth to our first child, a baby girl, and we’re both ecstatic. I need to be the healthiest version of myself to be a great dad and inspire my daughter to be healthy and active. I’d love the program to add to my Mind Pump arsenal but I am already so indebted to you guys for the free life- changing advice you pump out daily! Thanks for everything and keep on rocking!
I’m liking the new lighting and set up! Thanks for making fitness topics more interesting and fun. I recommend you guys to anyone who likes fitness. Keep it up
These videos have been so helpful. I’m 28 and use to be consistent until I had some life issues. I’m now going to get back into it and hope to build muscle. This video has helped a lot because I use to avoid compound movements and junk volume. Thanks!
I’ve been training for almost 5 years but I’ve learn the most about my body and fitness journey since I started following you guys (about a month ago). Got back my self-confidence and finally I’m starting to trust the process 🙏- gave me the pump to go for my first serious bulk. Been waiting for this opportunity to join the Mind Pump community’s journey and to level up my body with a #perfectworkout to be a #strongwoman 💪. Bye bye Bro Split! #bestfitnesspodcast #workoutplan
I took sals advice on 5am workouts usually are the most consistent group of people. I told myself to get thru the first week and see how you feel. Well I am currently running maps aesthetic and I am in phase 2 week 5 and I haven’t missed a morning workout yet. Monday thru Friday 5am and I’m loving it. Getting my workout in first thing makes the entire rest of my day so much smoother because I don’t have the added anxiety about when/how am I going to squeeze in my workout today. Leaves much more time and patience for my family after work and just leaves me feeling more accomplished already by 6-6:30 in the morning. I’d really love to get to try maps split after I finish up aesthetic. Did I mention how handsome you guys look with the new set lighting! 😁
Currently doing an upper / lower / full body over a 3x a week program. You really get the best of both worlds. Splits are fun. But the time you need. I don’t have.
Just want to give some love for your programs. I’ve worked out for the last 10+ years, but I’ve been doing performance for the last 5 weeks and I’ve seen great strength gains in my compound lifts and increased mobility Crazy. If you are on the fence of getting MAPS performance, I’m telling you, it’s worth it.
I literally started off my workout career with splits and was stuck in them for years thinking that is how I should train. I used to annihilate myself just to see an extra lb of muscle gain. I honestly thought there wasn’t any other way to workout for hypertrophy then I found you guys! I started anabolic 2 years ago and instantly saw the most easiest muscle gains of my entire life! Yes I’m typically a hardgainer but listening to you and training your programs has made me realise that muscle gain is a lot easier than I initially thought. I now put Mindpump principles to work on my clients and they are seeing great results. If it wasn’t for you guys I probably would still be struggling to this day. Thanks so much 💪🏻💪🏻
Let’s face it guys, I’ll do anything to get your programs for free. Started with anabolic and am now on phase 3 of performance and it’s been great. Debating between aesthetic, powerlift, and split for the next one!
Split routines fit me better personally since as you're talking about, I'm just at the gym every day and always wanting to do something "hard". That didn't go very well for long with full body workouts.
I’m glad you elaborate on the topic of split training. If I had found you guys before I embarked on my journey, I might be more open to full body training, but my results using split training were just too good so quickly. I know it’s partially newbie gains but I can’t ignore my progress. Plus, I’m consistent. I rarely miss a workout. I even tried working out when I had Covid. My body vehemently rejected that idea! I’m definitely doing maps split as my first full program from you guys. Eventually. Shout out to Deanna! Sweet name 😉 Update: I totally gave in and am now in love with full body training. Trigger sessions are life and I’m truly convinced! Thanks for my bum guys! 😁 MP gave me a butt! 🙌🏽
I’m currently in the middle of MAPS Performance, moving on from a 1 body part per day (x6 a week). I can honestly say overall the way I feel and the way I focus in the gym is far better when I work my full body. I do miss the grind and focus on each body part because my ultimate goal is bodybuilding, but I’d love to try Split and see the difference between previous programme vs Performance vs Split. 💖 Keep being awesome, you’re literally changing lives!
Great episode! I have been working out consistently for a year with my own push/pull/legs split and as a hard gainer I have noticed results probably due to newbie gains. I am now at the point where I want to see more progress but was always hesitant to move away from a split. I have now been listening to the podcast for a while and finally going to try a 3 day full body routine going through Performance and Aesthetic. I know I will eventually want to go back to a split as I still love that way of training but it would be great to see how well a programmed split would work for me instead of using my own self made routine. On a side note, keep it up! you guys are honestly the best fitness channel out there.
I went crazy lol and got the map slip ,strong ,powerlift,hitt and anabólics so excited to progress this whole year into it thank you finished face 1 of aesthetic love it so much great programs thank you guy for all your help
I just found mindpump a few months ago and I absolutely love it. I love the gym and the fitness world and it’s great to have ur podcast to listen to and see things from different perspectives. Thanks for such a great show
For years I always thought split was the only way to get fit UNTIL we purchased Anabolic and absolutely love the full body workouts. It’s helping us stay consistent with our weekly workouts. Thank you guys for all you do on a daily.
I think you guys have done a great job education the general population in terms of the benefits of full body workouts or at least splitting the volume so you don’t overtrain and hit the muscles more frequently. Most people will do better with full body workouts, specially for the consistency (it’s easier to workouts consistently 2-3 times-/week)
I started out with splits also and didn’t see a lot of muscle gain or strength development. I switched to full body after listening to you all and holy cow! Everything changed. I’ve debated about going back to splits for a little while to switch up my training routine. I dedicate my lunch hour to working out four days a week since my weekends are packed as a mom and wife. Would love to get MAPS splits 💪🏻🖤
There’s a time and place for every tool and technique. The “issue” with the split is that it was optimal for bodybuilding and for a long time they were the main if not the only voices in fitness, so the problem is that these ideas without context stick around and make their way into the average person’s programming. And now with maps we see the resurgence of full body routines and great results for folks who aren’t professionals but still love to be fit.
Splits ALL DAY for me currently in my life. I'm a true gym rat at heart, it's a form of therapy for me, I can't imagine being in the gym any less than 6 days a week.
I’ve been running split style training consistently for almost a year and a half now only to take a 3month break doing a full body program which I also enjoyed and saw results with but learned that split training fits my style better. Once coming back to split training I did some research, the best that I could do, and made my own program that I’m following right now! I LOVED the tip of compound, stretch, squeeze and that will definitely be what my next program is based off of unless I save up for maps split by then! That’s for everything!
I was a firm believer in split training for a long time. After following aesthetic, 3x full body per week, I actually prefer it over split! I feel I have more energy to put into each lift. And wonder how I managed a split routine before, training legs for an entire session. But I do miss the pump it can provide and the muscle burn. Each program brings positives.
I think full body is more forgiving when life happens and you need to change a rest day and a workout day. I wonder how much fatigue affects the quality of sets near the end of a workout when focusing on a single muscle group. I'd be curious to try split with minimal unexpected schedule changes. The results must be worth the extra determination and discipline. I'd like you view on how much of a good split workout can you perform at home since the gym part was mentionned often.
I am definitely not at a point for split training. I am only doing 1 workout a week, one last week and one again this week. I am getting back into working out after not since the pandemic started. My goal is to be healthy and change a lot especially when it comes to eating. That is honestly where I could use the most help with.
Here's what I did surrounding eating. I've been consistent with eating for about 6 months now and workouts for 5. I started with changing the way I looked at what I was consuming. I find food harder to keep on track than workouts personally. That first month, I focused on make better choices, eat more vegetable and fruit that first week reguardless of were they came from or if they had sauces. Then made the change in that second to third week, to looking at more whole, unprocessed foods as my guide of what to eat. If I wanted a 'treat', I could have 1 so that I didn't go off the wagon completely like in the wagon. Also a protein shake each day because I know I don't intake enough grams of it every day, so it helps. Understanding but not being crazy about macros also is a big help in knowing how much roughly your taking in each day. I now eat mostly fresh whole foods, with no limits, and have a treat in moderation. Now if I have a cheat style meal or day, I feel it in my guts almost immediately and it shows in my workout the next day from energy levels. Never thought I'd reach a point like that with food. Don't know if that'll help you at all, but good luck on your journey to better health! Being consistent over time will show results
Been watching for over a year now, and I have learned so much in that time. I have lost weight, gained a bunch of muscle, and enjoy what I see in the mirror now. Also, I just noticed that this is episode 1772, Sal should make sure he wears his 1776 shirt for that episode!
Funny, I'm a woman and I'm more focused on upper body, but that's because I feel like my lower body is strong from walking in a hilly area and riding my bike everywhere and well never having focused on upper body. I do a combination of compound lifts and iso lifts. Perfect timing because it's time to do something different, I just won MAPS Anywhere and Suspension from you guys. It's way too much volume as is for me, but I'm going to pull out some exercises and put something together from it. I think I'm finally gonna teach myself that Turkish get up. I think that would be great to do with just a full water bottle.
Just finishing maps aesthetic this week and boy would split be a good follow up. I have done the RGB bundle and have loved the programing so this would be a nice addition to my program collection
I personally got a lot more gains from a split starting off but i think its because i wasn't overworking myself. Doing just a little everyday did more for me than when i was doing 3 days of full and killing myself.
Did splits for years, but switched to full body as I moved through the RGB bundle. I'd love to go back to splits, but with some expert guidance. Don't worry; I've worked out nearly every day for 14 years. Just started taking one day off a week this year.
The best fitness podcast ever. Keep up the good work and just to say thank you for all the good information that you are providing to us. is gold. Thanks.
First, did you all see Batman yet? My previous comment when you all talked about Batman seemed to age well. Colin Farrell was awesome as the penguin. Rob did alright. The best part of the move imo, was the cinematography, and the score. The car chase, the music. I thought I was in a horror movie. Ok, maps split, I’m glad you all finally talked about this. You really made me question if I should be running your full body vs a split but I’m in the gym 5-6 days a week consistently for years. I’ll finish up maps aesthetic which has wrecked havoc on my swimming and transition to a split again.
This is a sign 🪧😌 I was going through all your old episodes to find anywhere you spoke to spilt workouts vs full body and then you release this! I’ve been doing performance and just finishing up and have been considering doing a split program next. Thanks for such a great informative video 🙏🏼
This is awesome! Appreciate you guys always dissecting the tough questions and bringing clarity and simplicity around it! When I’ve tried to work splits in the past I’ve either overwhelmed myself leaving little room for error and not knowing how to pick up where I left off or just didn’t have the right knowledge on how to program a split effectively. This program is definitely going to be used this year whether I win it or buy it! Excited to tell everyone all the knowledge (and results) I have is coming from Mind Pump!! 🧠💪🏼
I’m a strong believer that every natural bodybuilder will benefit from workouts that utilize a larger portion of your body. As a natural, you must send a reasonable large muscle building signal to your system that puts you in a growth and repair mode. Generally speaking, people should train upper body one day and lower another day. I personally find I’m able to get the most out of this style, providing more than enough stimulus for my entire body. I go to the gym about 4 days a week doing this and results are the best I’ve seen.
Hello, so I am a professional athlete, and all of the years I've been training our workout layout have been mobility movements (warm-up), strength/power, then finish with cardio on some days. Is there a specific reason for this, or is this just how it's always kind of been? Would it be good or bad to possibly do reaction drills, COD drills, etc. Then go into your full body workout? Thank you guys for everything. I love the episodes!
Have you ever thought of interviewing people like David Goggins? Just seeing a different approach to a complete 180° change in lifestyle? Totally cool to see just how individualized fitness is. Some people need a strict strict plan while others can be more lenient.
Been a fan for a long time, but i always worked like a upper lower split cause it always worked better for me but if you give me a chance I'll try the maps split and show you the best gains. I really enjoy your shared knowledge, keep going.
I do 2 leg one upper body day during the week in the gym and 1,2 short full body workouts with light dumbbells at home. When I try to do full body in the gym for 1,5 2 hours I get so beat up that I just want to rest for the rest of the day. So considering I push myself to my limits with every muscle group at the gym split routine works better for me.
You guys are awesome I’m hooked and I appreciate all your knowledge!!!! I Would like to see any information about doing burpee’s the benefits and cons of doing them. Should they be done everyday and should it be done for long durations that would be cool if you guys cover burpee’s!
I first started doing a push pull legs split and was definitely overtraining. I switched to anabolic and saw massive improvements. I’m now running performance and then powerlift. I would love to run split after powerlift to change up the stimulus. I am also interested to see feel how a good split is programmed vs a self-made split.
I like doing full body, because I'm working every body part and I only have time for full body, because majority of the time I can only do 2 days a week. Lately I been trying to do 3 days. My days off are different every week. Sometimes I wish I could do a split, because sometimes it gets tiring working out 3 hours some times. I like the fact that the full body gives me endurance
For me splits make me consistent I do 7 days a week and I find that it keeps up the habit, same time and routine before work. If I have days off I’ll take too many days off. I need the 6am wake up and work out. It also helps me because I don’t always have the time for a full body. If I miss a day, I’ll call it a rest day and pick up where I left off. Also my CNS is fried during full body workouts. I don't have the time to rest enough to do a good full body. I do a rotating push, pull, leg split. And I add some core, or some functional movements in there. Maybe it’s not perfectly optimal because I don’t get 3 days per body part per week, but it feels good.
For me split routine yes good pump and all but never was super strong or balance body like in full body routine the strength gains and the feeling of growth was but yes for your mind is like omg another super hard routine but when you finished after 2 hours it’s the best my routine today my workout will be full body Deadlift Front squats Behind overhead press Wide Pendley row Incline bench press Barbell curls Wide high pulls Pull ups Everything 3 sets Max 5 sets And finish with abs and calves. I imagine the. Pump is better in split because blood concentrate in that area more instead on all the body … but you can have great pumps in full body’s either
I've been working out seriously for a few months, and no matter how hard I try, a full body routine just gets me way too exhausted to train hard enough, so half of it is me trying not to puke and pass out. I'd rather train efficiently four days a week than kill myself twice a week. Great timing. No moving story to share this time, I just wanna win. So there. 🙃
splits are KING ....only if you go consistently .... ive done them all and due to my joy of being in the gym , I love a 2 hour workout but most cant do 2 hours no matter what so in my opinion they should do full body
I started off doing splits, but I didn’t much results. Once I started full body routines, I saw way more results and I was better at being consistent. After taking advice from you guys about starting with the lagging body part first, it’s helped a lot! This is my go to podcast for anything fitness related.
I don't know if i'm a weirdo but since "COVID" i start to split in posterior/anterior chain and anterior for Upper body posterior for legs in one day etc. Works well and I think is better for programing rest days and recovery routines etc
Just myself, i need to do full body 3 - 4 times a week, if i do split i would miss the harder days. #justme. Once i have got into a routine after 18 months then i could do split, but not as a beginner
If you enjoy split routines more than full body, could you hit your 3 day push/pull/legs with the amount of sets you would for full body, then do an at home more intense full body trigger session the 4th day to engage all the muscles and see good results?
So are you basically you’re saying PPL with an extra full body day added = 4 day a week? This is did for 6 weeks from the start of January and I loved it.
Fellas, this was fantastic!!!! I started doing a split routine in October of last year nd I'm loving it (6 days a week). I'm looking at doing 4 days at the gym and 2 days of outside bodyweight since the weather is getting warmer. Do you see any issues with doing this?
Since it’s easy to overtrain doing push pull legs twice a week then taking a rest day, could you talk about doing a high volume push pull legs split, taking a rest day on the fourth day, and then repeating the whole thing?
I currently run a PPL split 2 hours a day 6 days a week. I actually put my routine together myself. I’ve been doing this for 3 months now and I’m not seeing much progress. I would kill for a professional program.
Hey Sal, been awhile since I checked in, cool Laker vid vibe format with the darker background. You sound a bit different tho, guess you may have a cold or something?
This is perfect, i have been wondering about the split routine i have been doing. Here it is, Monday, Biceps Triceps Shoulders Traps Tuesday, Chest Back Abs Wednesday, Biceps Triceps Shoulders Traps Thursday, Chest Back Abs Friday, Biceps Triceps Shoulders Traps Saturday, Chest Back Abs Sunday, Legs Abs Obviously, i am more focused on my upper body right now. i have intermittently worked out for about four years but have recently been back on it for four months at least 5 days a week and try to go 7. is this a bad split? what makes more sense for more of an upper body focus? i also have started doing the trigger sessions, been watching your guys show for a few months now, love the show great content!
I think having both bi’s and tri’s on the same day will fry you going in to your chest and back days. Moving one of them to the following day makes much better sense to me. I’d put tri’s to the end of chest/back day for your split.
@@dbanddz Yeah, for me it is just that i am trying to get the extra days through the week focusing on the upper body, i figured that once i get my upper body where i want it, i would switch the routine to incorporate the balance
I’ve been wondering if a Split would help me to a new routine plan so I can see more progress from my current routine. Can I do this Program on a 3 day routine and still see the benefit?
Can you make significant gains doing full body workout two or three times a week? I don’t know if you can get adequate stimulation to all the body parts that way I feel some body parts will be left behind working that long in the gym
Let’s get it!! Very curious to see whether or not MAPS Split is an appropriate amount of volume for me (always paying attention to how my body reacts).. Haven’t done a split style approach in awhile and I didn’t have good programming at the time.
Just listened to the whole podcast and me and my gym bro we got the maps bundle and we're currently at phase 3 of maps anabolic. But before we started anabolic we were doing body parts splits and we were at the gym like 5 to 6 days a week and we really loved doing that. It was kind of a difficult transition to only go to the gym 3 days a week. Since, we're at the end of maps anabolic do you guys recommend us doing performance and aesthetic or should we go to split?
Hey guys! I’m 26, and I’ve been an athlete most of my life. After my college cheerleading career ended I got into bodybuilding. I’ve been weight training consistently 5-6 days a week for the last 4 years. I feel like I haven’t really progressed in the last 2 years. My nutrition is VERY dialed in, but I feel like my training lacks proper direction. I run a split similar to PPL, but as far as intensity and set/rep ranges i just train instinctively. Also, competing in my first show in 3 weeks! So I really wanna hit the ground running after the show with a good training program. Do you think MAPS split would be a good program for me to use to help boost my progress?
Eh, I would sure say yes. I started working out in early 2020 and by December of that year had gained 35 pounds, about 12 lbs of which was muscle. Did a regular body part split, though towards the end it was usually two body parts per workout I think. But only worked out one muscle group a week, with once in a while doing chest or another part twice. Also had horrid sleep, like 4 hours of sleep or so on weekdays (still do because I'm an idiot). And my testosterone level is at about the level of an 80 year old man's. So yeah, certainly effective, especially if you slept reasonably and had normal T levels.
I'm a beginner and I recently started doing full body on Monday and Wednesday, and then upper on Friday and lower on Saturday. I think this approach brings me the best of both worlds regarding results, rest and enjoyment.
I was just thinking of this topic today. I love the variety of the full body workout, it keeps me engaged mentally and time flies by. Splits give me better aesthetics so it’s a catch 22 for me.
What time of split do you do? Upper/ Lower? Push/Pull?
For years I’ve followed poor programs and kept an inconsistent diet. My brother-in-law introduced your podcast to me recently (even though I saw your vids on maces and clubs years ago I never watched the cast) and you guys have transformed my routine. I’ve gone 0-100 focused on lifting technique, protein, calories and slowly but steadily targeting a healthy sleep ritual. I’ve just started the second phase of anabolic but I took advantage of the Feb discount and purchased RGB to run straight through. In June my wife will be giving birth to our first child, a baby girl, and we’re both ecstatic. I need to be the healthiest version of myself to be a great dad and inspire my daughter to be healthy and active. I’d love the program to add to my Mind Pump arsenal but I am already so indebted to you guys for the free life- changing advice you pump out daily! Thanks for everything and keep on rocking!
Currently listening while cleaning my room, thanks for keeping me company in this dreadful task
Finally Sal and Justin give credit to split routines without picking on Adam 😂
I’m liking the new lighting and set up! Thanks for making fitness topics more interesting and fun. I recommend you guys to anyone who likes fitness. Keep it up
These videos have been so helpful. I’m 28 and use to be consistent until I had some life issues. I’m now going to get back into it and hope to build muscle. This video has helped a lot because I use to avoid compound movements and junk volume. Thanks!
Great conversation. Liked the perspective about what makes a GOOD split routine. Thanks for the episode!
I’ve been training for almost 5 years but I’ve learn the most about my body and fitness journey since I started following you guys (about a month ago). Got back my self-confidence and finally I’m starting to trust the process 🙏- gave me the pump to go for my first serious bulk. Been waiting for this opportunity to join the Mind Pump community’s journey and to level up my body with a #perfectworkout to be a #strongwoman 💪. Bye bye Bro Split! #bestfitnesspodcast #workoutplan
I took sals advice on 5am workouts usually are the most consistent group of people. I told myself to get thru the first week and see how you feel. Well I am currently running maps aesthetic and I am in phase 2 week 5 and I haven’t missed a morning workout yet. Monday thru Friday 5am and I’m loving it. Getting my workout in first thing makes the entire rest of my day so much smoother because I don’t have the added anxiety about when/how am I going to squeeze in my workout today. Leaves much more time and patience for my family after work and just leaves me feeling more accomplished already by 6-6:30 in the morning. I’d really love to get to try maps split after I finish up aesthetic. Did I mention how handsome you guys look with the new set lighting! 😁
Currently doing an upper / lower / full body over a 3x a week program. You really get the best of both worlds. Splits are fun. But the time you need. I don’t have.
Just want to give some love for your programs. I’ve worked out for the last 10+ years, but I’ve been doing performance for the last 5 weeks and I’ve seen great strength gains in my compound lifts and increased mobility Crazy. If you are on the fence of getting MAPS performance, I’m telling you, it’s worth it.
"If I can change, and you can change, everybody can change" thanks for giving us all this free knowledge every day!
I literally started off my workout career with splits and was stuck in them for years thinking that is how I should train. I used to annihilate myself just to see an extra lb of muscle gain. I honestly thought there wasn’t any other way to workout for hypertrophy then I found you guys! I started anabolic 2 years ago and instantly saw the most easiest muscle gains of my entire life! Yes I’m typically a hardgainer but listening to you and training your programs has made me realise that muscle gain is a lot easier than I initially thought. I now put Mindpump principles to work on my clients and they are seeing great results. If it wasn’t for you guys I probably would still be struggling to this day. Thanks so much 💪🏻💪🏻
Heck yeah! Congrats
Did I win ?
Let’s face it guys, I’ll do anything to get your programs for free. Started with anabolic and am now on phase 3 of performance and it’s been great. Debating between aesthetic, powerlift, and split for the next one!
Excellent point regarding the newcomers doing full bod vs split.
And depending how much time they can dedicate to the fitness journey.
Split routines fit me better personally since as you're talking about, I'm just at the gym every day and always wanting to do something "hard". That didn't go very well for long with full body workouts.
Thank you so much for this video! I was just searching for answers a couple days ago and went through a couple of your past episodes.
an "upper body" split video would be useful to a lot of people. i know i'm not the only who mainly focuses on upper body Lol
I’m glad you elaborate on the topic of split training. If I had found you guys before I embarked on my journey, I might be more open to full body training, but my results using split training were just too good so quickly. I know it’s partially newbie gains but I can’t ignore my progress. Plus, I’m consistent. I rarely miss a workout. I even tried working out when I had Covid. My body vehemently rejected that idea! I’m definitely doing maps split as my first full program from you guys. Eventually. Shout out to Deanna! Sweet name 😉
Update: I totally gave in and am now in love with full body training. Trigger sessions are life and I’m truly convinced! Thanks for my bum guys! 😁 MP gave me a butt! 🙌🏽
I’m currently in the middle of MAPS Performance, moving on from a 1 body part per day (x6 a week). I can honestly say overall the way I feel and the way I focus in the gym is far better when I work my full body.
I do miss the grind and focus on each body part because my ultimate goal is bodybuilding, but I’d love to try Split and see the difference between previous programme vs Performance vs Split. 💖
Keep being awesome, you’re literally changing lives!
Great episode! I have been working out consistently for a year with my own push/pull/legs split and as a hard gainer I have noticed results probably due to newbie gains. I am now at the point where I want to see more progress but was always hesitant to move away from a split. I have now been listening to the podcast for a while and finally going to try a 3 day full body routine going through Performance and Aesthetic. I know I will eventually want to go back to a split as I still love that way of training but it would be great to see how well a programmed split would work for me instead of using my own self made routine. On a side note, keep it up! you guys are honestly the best fitness channel out there.
I went crazy lol and got the map slip ,strong ,powerlift,hitt and anabólics so excited to progress this whole year into it thank you finished face 1 of aesthetic love it so much great programs thank you guy for all your help
I just found mindpump a few months ago and I absolutely love it. I love the gym and the fitness world and it’s great to have ur podcast to listen to and see things from different perspectives. Thanks for such a great show
For years I always thought split was the only way to get fit UNTIL we purchased Anabolic and absolutely love the full body workouts. It’s helping us stay consistent with our weekly workouts. Thank you guys for all you do on a daily.
I think you guys have done a great job education the general population in terms of the benefits of full body workouts or at least splitting the volume so you don’t overtrain and hit the muscles more frequently. Most people will do better with full body workouts, specially for the consistency (it’s easier to workouts consistently 2-3 times-/week)
I started out with splits also and didn’t see a lot of muscle gain or strength development. I switched to full body after listening to you all and holy cow! Everything changed. I’ve debated about going back to splits for a little while to switch up my training routine. I dedicate my lunch hour to working out four days a week since my weekends are packed as a mom and wife. Would love to get MAPS splits 💪🏻🖤
I love your podcast. Split is the next level that I want to progress at.
There’s a time and place for every tool and technique. The “issue” with the split is that it was optimal for bodybuilding and for a long time they were the main if not the only voices in fitness, so the problem is that these ideas without context stick around and make their way into the average person’s programming. And now with maps we see the resurgence of full body routines and great results for folks who aren’t professionals but still love to be fit.
Splits ALL DAY for me currently in my life. I'm a true gym rat at heart, it's a form of therapy for me, I can't imagine being in the gym any less than 6 days a week.
Now at the end of my first program with using a trainer…. Here’s to hoping I snag a free MP program. I definitely need it
I’ve been running split style training consistently for almost a year and a half now only to take a 3month break doing a full body program which I also enjoyed and saw results with but learned that split training fits my style better. Once coming back to split training I did some research, the best that I could do, and made my own program that I’m following right now! I LOVED the tip of compound, stretch, squeeze and that will definitely be what my next program is based off of unless I save up for maps split by then! That’s for everything!
I was a firm believer in split training for a long time. After following aesthetic, 3x full body per week, I actually prefer it over split! I feel I have more energy to put into each lift. And wonder how I managed a split routine before, training legs for an entire session. But I do miss the pump it can provide and the muscle burn. Each program brings positives.
Loved this episode! I’m a gym junkie, so splits are my favorite!!
I think full body is more forgiving when life happens and you need to change a rest day and a workout day. I wonder how much fatigue affects the quality of sets near the end of a workout when focusing on a single muscle group. I'd be curious to try split with minimal unexpected schedule changes. The results must be worth the extra determination and discipline. I'd like you view on how much of a good split workout can you perform at home since the gym part was mentionned often.
Hell yea, u guys are giving out great info and it feels like it's just coming from the lads
I am definitely not at a point for split training. I am only doing 1 workout a week, one last week and one again this week. I am getting back into working out after not since the pandemic started. My goal is to be healthy and change a lot especially when it comes to eating. That is honestly where I could use the most help with.
Here's what I did surrounding eating. I've been consistent with eating for about 6 months now and workouts for 5. I started with changing the way I looked at what I was consuming. I find food harder to keep on track than workouts personally. That first month, I focused on make better choices, eat more vegetable and fruit that first week reguardless of were they came from or if they had sauces. Then made the change in that second to third week, to looking at more whole, unprocessed foods as my guide of what to eat. If I wanted a 'treat', I could have 1 so that I didn't go off the wagon completely like in the wagon. Also a protein shake each day because I know I don't intake enough grams of it every day, so it helps. Understanding but not being crazy about macros also is a big help in knowing how much roughly your taking in each day. I now eat mostly fresh whole foods, with no limits, and have a treat in moderation. Now if I have a cheat style meal or day, I feel it in my guts almost immediately and it shows in my workout the next day from energy levels. Never thought I'd reach a point like that with food.
Don't know if that'll help you at all, but good luck on your journey to better health! Being consistent over time will show results
Been watching for over a year now, and I have learned so much in that time. I have lost weight, gained a bunch of muscle, and enjoy what I see in the mirror now. Also, I just noticed that this is episode 1772, Sal should make sure he wears his 1776 shirt for that episode!
I just split MAPS Anabolic into 6 days with equal volume. Testing it Monday. Shorter workouts but more frequent.
I'm a single mom so full body workouts definetly work best for me. Life happens and I don't have to stress about missing a workout
Funny, I'm a woman and I'm more focused on upper body, but that's because I feel like my lower body is strong from walking in a hilly area and riding my bike everywhere and well never having focused on upper body. I do a combination of compound lifts and iso lifts. Perfect timing because it's time to do something different, I just won MAPS Anywhere and Suspension from you guys. It's way too much volume as is for me, but I'm going to pull out some exercises and put something together from it. I think I'm finally gonna teach myself that Turkish get up. I think that would be great to do with just a full water bottle.
Just finishing maps aesthetic this week and boy would split be a good follow up. I have done the RGB bundle and have loved the programing so this would be a nice addition to my program collection
I personally got a lot more gains from a split starting off but i think its because i wasn't overworking myself. Doing just a little everyday did more for me than when i was doing 3 days of full and killing myself.
Did splits for years, but switched to full body as I moved through the RGB bundle. I'd love to go back to splits, but with some expert guidance. Don't worry; I've worked out nearly every day for 14 years. Just started taking one day off a week this year.
The best fitness podcast ever. Keep up the good work and just to say thank you for all the good information that you are providing to us. is gold. Thanks.
First, did you all see Batman yet? My previous comment when you all talked about Batman seemed to age well. Colin Farrell was awesome as the penguin. Rob did alright. The best part of the move imo, was the cinematography, and the score. The car chase, the music. I thought I was in a horror movie. Ok, maps split, I’m glad you all finally talked about this. You really made me question if I should be running your full body vs a split but I’m in the gym 5-6 days a week consistently for years. I’ll finish up maps aesthetic which has wrecked havoc on my swimming and transition to a split again.
I generally train 5 times a week on a split. However I do implement some full body routines when I'm time restricted.
This is a sign 🪧😌 I was going through all your old episodes to find anywhere you spoke to spilt workouts vs full body and then you release this! I’ve been doing performance and just finishing up and have been considering doing a split program next. Thanks for such a great informative video 🙏🏼
Have you tried Maps Aesthetics yet? I highly recommend that before split but nonetheless you’ll have insane results with Split.
@@robbysingh8557 hey! Yeah I have, I loved it!
@@feliciaffox daaang okay okay lol 👏
This is awesome! Appreciate you guys always dissecting the tough questions and bringing clarity and simplicity around it! When I’ve tried to work splits in the past I’ve either overwhelmed myself leaving little room for error and not knowing how to pick up where I left off or just didn’t have the right knowledge on how to program a split effectively. This program is definitely going to be used this year whether I win it or buy it! Excited to tell everyone all the knowledge (and results) I have is coming from Mind Pump!! 🧠💪🏼
I’m a strong believer that every natural bodybuilder will benefit from workouts that utilize a larger portion of your body. As a natural, you must send a reasonable large muscle building signal to your system that puts you in a growth and repair mode.
Generally speaking, people should train upper body one day and lower another day. I personally find I’m able to get the most out of this style, providing more than enough stimulus for my entire body. I go to the gym about 4 days a week doing this and results are the best I’ve seen.
Hello, so I am a professional athlete, and all of the years I've been training our workout layout have been mobility movements (warm-up), strength/power, then finish with cardio on some days.
Is there a specific reason for this, or is this just how it's always kind of been? Would it be good or bad to possibly do reaction drills, COD drills, etc. Then go into your full body workout?
Thank you guys for everything. I love the episodes!
Have you ever thought of interviewing people like David Goggins? Just seeing a different approach to a complete 180° change in lifestyle? Totally cool to see just how individualized fitness is. Some people need a strict strict plan while others can be more lenient.
Been a fan for a long time, but i always worked like a upper lower split cause it always worked better for me but if you give me a chance I'll try the maps split and show you the best gains.
I really enjoy your shared knowledge, keep going.
I do 2 leg one upper body day during the week in the gym and 1,2 short full body workouts with light dumbbells at home. When I try to do full body in the gym for 1,5 2 hours I get so beat up that I just want to rest for the rest of the day. So considering I push myself to my limits with every muscle group at the gym split routine works better for me.
You guys are awesome I’m hooked and I appreciate all your knowledge!!!! I Would like to see any information about doing burpee’s the benefits and cons of doing them. Should they be done everyday and should it be done for long durations that would be cool if you guys cover burpee’s!
I first started doing a push pull legs split and was definitely overtraining. I switched to anabolic and saw massive improvements. I’m now running performance and then powerlift. I would love to run split after powerlift to change up the stimulus. I am also interested to see feel how a good split is programmed vs a self-made split.
Thanks MP for all you great content.
Would love to try Split.
I like doing full body, because I'm working every body part and I only have time for full body, because majority of the time I can only do 2 days a week. Lately I been trying to do 3 days. My days off are different every week. Sometimes I wish I could do a split, because sometimes it gets tiring working out 3 hours some times. I like the fact that the full body gives me endurance
For me splits make me consistent I do 7 days a week and I find that it keeps up the habit, same time and routine before work. If I have days off I’ll take too many days off. I need the 6am wake up and work out. It also helps me because I don’t always have the time for a full body. If I miss a day, I’ll call it a rest day and pick up where I left off. Also my CNS is fried during full body workouts. I don't have the time to rest enough to do a good full body. I do a rotating push, pull, leg split. And I add some core, or some functional movements in there. Maybe it’s not perfectly optimal because I don’t get 3 days per body part per week, but it feels good.
For me split routine yes good pump and all but never was super strong or balance body like in full body routine the strength gains and the feeling of growth was but yes for your mind is like omg another super hard routine but when you finished after 2 hours it’s the best my routine today my workout will be full body
Deadlift
Front squats
Behind overhead press
Wide Pendley row
Incline bench press
Barbell curls
Wide high pulls
Pull ups
Everything 3 sets Max 5 sets
And finish with abs and calves.
I imagine the. Pump is better in split because blood concentrate in that area more instead on all the body … but you can have great pumps in full body’s either
I've been working out seriously for a few months, and no matter how hard I try, a full body routine just gets me way too exhausted to train hard enough, so half of it is me trying not to puke and pass out. I'd rather train efficiently four days a week than kill myself twice a week.
Great timing. No moving story to share this time, I just wanna win. So there. 🙃
Answered the exact question that I had! Thanks guys!! 💪🏼
I was literally just thinking about this. In need of a good split
The MAPS series should be treated as the universal de facto resistance training framework.
splits are KING ....only if you go consistently .... ive done them all and due to my joy of being in the gym , I love a 2 hour workout but most cant do 2 hours no matter what so in my opinion they should do full body
MAPS split seems like brown belt and up program. Interesting work.
Love this topic! I wish I had access to this wisdom when I was in high schools 😂
I'd love try Split. I have only ever done full body 3 x a week. One program was full body 4 x a week which seemed OK for me.
Man, I haven't done a split workout in years. Working on anabolic now, but might do split or aesthetic after.
My PT asked me which was my favorite machine in the gym...........he wasn't happy when I replied with "the vending machine"
I started off doing splits, but I didn’t much results. Once I started full body routines, I saw way more results and I was better at being consistent. After taking advice from you guys about starting with the lagging body part first, it’s helped a lot! This is my go to podcast for anything fitness related.
Enjoyed the show!
I don't know if i'm a weirdo but since "COVID" i start to split in posterior/anterior chain and anterior for Upper body posterior for legs in one day etc. Works well and I think is better for programing rest days and recovery routines etc
Just myself, i need to do full body 3 - 4 times a week, if i do split i would miss the harder days. #justme. Once i have got into a routine after 18 months then i could do split, but not as a beginner
I have found full body to be the most fun. And the feel is just totally different than a split.
If you enjoy split routines more than full body, could you hit your 3 day push/pull/legs with the amount of sets you would for full body, then do an at home more intense full body trigger session the 4th day to engage all the muscles and see good results?
So are you basically you’re saying PPL with an extra full body day added = 4 day a week? This is did for 6 weeks from the start of January and I loved it.
The results were great. Then I picked up covid. Which threw me.
Fellas, this was fantastic!!!! I started doing a split routine in October of last year nd I'm loving it (6 days a week). I'm looking at doing 4 days at the gym and 2 days of outside bodyweight since the weather is getting warmer. Do you see any issues with doing this?
Since it’s easy to overtrain doing push pull legs twice a week then taking a rest day, could you talk about doing a high volume push pull legs split, taking a rest day on the fourth day, and then repeating the whole thing?
Switched from ppl split to map aesthetics now might try split to build my back
I currently run a PPL split 2 hours a day 6 days a week. I actually put my routine together myself. I’ve been doing this for 3 months now and I’m not seeing much progress. I would kill for a professional program.
Fbw 2 exercise per body part total of 6 sets.
I do fbw
Rest
Rest
Upper
Lower
Rest weekend
Hey Sal, been awhile since I checked in, cool Laker vid vibe format with the darker background. You sound a bit different tho, guess you may have a cold or something?
This is perfect, i have been wondering about the split routine i have been doing. Here it is, Monday, Biceps Triceps Shoulders Traps
Tuesday, Chest Back Abs
Wednesday, Biceps Triceps Shoulders Traps
Thursday, Chest Back Abs
Friday, Biceps Triceps Shoulders Traps
Saturday, Chest Back Abs
Sunday, Legs Abs
Obviously, i am more focused on my upper body right now. i have intermittently worked out for about four years but have recently been back on it for four months at least 5 days a week and try to go 7.
is this a bad split? what makes more sense for more of an upper body focus?
i also have started doing the trigger sessions, been watching your guys show for a few months now, love the show great content!
I think having both bi’s and tri’s on the same day will fry you going in to your chest and back days. Moving one of them to the following day makes much better sense to me. I’d put tri’s to the end of chest/back day for your split.
why do legs only one time a week? leaving so much gains on the table
@@robbysingh8557 Maybe, i guess i just like the overall pumped results look, after getting done with a workout hitting all of the outside muscles
@@dbanddz Yeah, for me it is just that i am trying to get the extra days through the week focusing on the upper body, i figured that once i get my upper body where i want it, i would switch the routine to incorporate the balance
Maps split here I come 💪
What’re your thoughts on a Chest/Back/Bis & Legs/Shoulders/Tris split twice a week?
I need this program. Is promo code still valid? I just tried and it’s not working. Please help!
I’ve been wondering if a Split would help me to a new routine plan so I can see more progress from my current routine. Can I do this Program on a 3 day routine and still see the benefit?
I need MAPS Split because right now, "Split" means it's time for me to leave the gym!
Can you make significant gains doing full body workout two or three times a week? I don’t know if you can get adequate stimulation to all the body parts that way I feel some body parts will be left behind working that long in the gym
Let’s get it!! Very curious to see whether or not MAPS Split is an appropriate amount of volume for me (always paying attention to how my body reacts).. Haven’t done a split style approach in awhile and I didn’t have good programming at the time.
Just listened to the whole podcast and me and my gym bro we got the maps bundle and we're currently at phase 3 of maps anabolic. But before we started anabolic we were doing body parts splits and we were at the gym like 5 to 6 days a week and we really loved doing that. It was kind of a difficult transition to only go to the gym 3 days a week. Since, we're at the end of maps anabolic do you guys recommend us doing performance and aesthetic or should we go to split?
Hey guys!
I’m 26, and I’ve been an athlete most of my life. After my college cheerleading career ended I got into bodybuilding. I’ve been weight training consistently 5-6 days a week for the last 4 years. I feel like I haven’t really progressed in the last 2 years. My nutrition is VERY dialed in, but I feel like my training lacks proper direction. I run a split similar to PPL, but as far as intensity and set/rep ranges i just train instinctively. Also, competing in my first show in 3 weeks! So I really wanna hit the ground running after the show with a good training program.
Do you think MAPS split would be a good program for me to use to help boost my progress?
is it just me or sal sounds different?
He’s either sick or he yelled a lot yesterday!
He sounds sick 🤒
Been doing splits for a year now, to the day. Can't complain as I am seeing results but it does get tiring working out 7 days a week.
The boys coming through with another informative pod👌🏽 keep it up yall
Thanks for all the great content. Would be awesome if I win.
Hey mindpump! Get Sal some medice he sounds sick. Get better dude!
Now I'm ready for MAPS Split
Eh, I would sure say yes. I started working out in early 2020 and by December of that year had gained 35 pounds, about 12 lbs of which was muscle. Did a regular body part split, though towards the end it was usually two body parts per workout I think.
But only worked out one muscle group a week, with once in a while doing chest or another part twice.
Also had horrid sleep, like 4 hours of sleep or so on weekdays (still do because I'm an idiot). And my testosterone level is at about the level of an 80 year old man's. So yeah, certainly effective, especially if you slept reasonably and had normal T levels.
Is sal feeling under the weather?
I was on Spotify and came to RUclips to make sure it was Sal lol. He sounds different. Allergies?
Sal you good bro?