Spanian Split for everyone with not a lot of time on their hands: Day 1 - Chest/Back Day 2 - Shoulders/Arms Day 3 - Legs/Abs (pretty much an Arnold Split)
@@victorsmith5699 calves are the most natural body part if their big their big if their small their small extremely hard muscle to build so I doubt it’s a product of training them
I respect the take it or leave it attitude. One of the reasons I was drawn to your channel from the start. For someone who isn’t technically a professional trainer, you’re giving professional advice here and it’s obvious. Cheers from the states brah!! Washington State!! 🤙🏽🤘🏽
Big important too...Don't make your workout such a long ordeal that you are subconsciously looking for ways to get out of it. For me...1 hr hard stuff max. preferably less...on top of warm-up and stretches.
Proper givin me motivation to start training hard eating properly and getting clean. been a bad crim all life on everything ya know been clean hard drugs a year only cones now been trying to give up past week just working chur spanian cuz
Good advice, my current 4 day split is; Chest back - bench & rows + assistance shoulders lats - OH press & chins + assistance legs - Squat & Deadlifts + Assistance arms - whatevez I feel like on the day Do as Dr Spanian suggests and get your shit done quick and get out unless youre enhanced. Long workouts say over 45 mins cause cortisol spikes (not a good thing for gainz)
got a gym membership just before my recent lockdown(VIC) will be definitely taking some of spanians advice I usually go Monday Wednesday Friday after work and rest every other day
Last 5 or so min was perfect, understanding the central nervous system is huge. Anyone on drugs / stoners struggling to build muscle, that’s why, cns is shocked constantly and not healthy to grow !
This guy already made a decision to grow , trust me he will blow if he continue with this. We haven't see the way he train yet because yup people will just go on and on about his form and this and that when the vids out but wtv it is , he speaks facts and its his channel and when he blows , he will be making the money not you.. so enjoy the journey =) looking forward for his vids
idk if my split is the best but i see results and its only been 6 months day 1 = chest tris day 2 = back and bis day 3 = shoulders and forearms day 4 = legs and abs
How u get around shoulder fatigue in the push/pull/leg split is to hit them first. The first part of the push day, you superset shoulder press and dips as the first 2 exercises. Why dips with shoulder press? Because dips is the strongest push movement as it activates the lower chest. The lower chest is the strongest part of the chest, that’s why most people are stronger in decline press than flat or incline press. After supersetting shoulders and dips, then hit incline press, then after incline hit flat chest and flys. After that you can hit the isolation (usually dumbell exercises) shoulder movements. Legs are important for holding onto your gains when coming off gear...... why? Because endeavouring to hold onto the strength accrued during your steroid cycle, I find has the bye product of holding onto gains. During a cycle I train within hypertrophy reps 6-15. After a cycle I drop reps and train within strength range 2-6, that way I am usually hitting the same numbers, on cycle or off cycle. Legs are important because that’s where strength begins. Most people’s strongest movement is leg press. Leg press will give you a stronger squat. Squat will give you a stronger deadlift. Deadlift will give you stronger traps. Stronger traps will make your shoulder movements stronger. Stronger shoulders will make your chest movements stronger. See how it works? If you can hit squats at 100kg for 15reps on gear, try and aim for 110kg for 3 reps and build it up to 6 reps when you are off gear. The most important thing though when doing legs is that you have to stretch regularly and run, this will effect your gains a bit, but it helps keep fat off as well as keep you from being an unco cunt. It is just as important to move your upper body atleast 3 times a week for 30minutes as well, otherwise you will just be a big useless cunt. Boxing and swimming work well for upperbody mobility. Anyway the main issue is, how the fuck did you get to use a gym during lockdown? Hook us up Spanian😁
one thing I found helped when I did PPL was alternating what movements I start the session with, id always make sure if i started on bench/incline, next session on push id start with overhead press etc. Same with pull, id make sure id alternate between starting on a big heavy compound row/deadlift and any kind of pulldown/pull ups. Same again for quad/hamstring/glutes etc I think to get the most out of PPL its great to mix the routine up with what muscles go first.
@@Josh-lv6vn I’ve always deadlifted on Pull day. Wouldn’t recommend deadlifting and squatting on the same day, they take too much energy away from each other
Bro love it. Similar to arnies basic split but it has worked for me. Sometimes the basics outweighs the overinfo in the industry. Cant speak for professionals but i agree with you personally lad. Btw props on the female split. 👏🏽 Followed for your music but shocked in your simplified breakdown in this area Queue the naysayers that doesnt translate well to the masses. Train when you know when to train best advice to each person. As simple as that but harder to keep it simple and read your own body.
Extremely logical and applicable advice that is obvious from years of experience. Good stuff man.
💯 🐐
The motivation aspect with not assigning days and the nervous system talk is such solid advice. Proper wisdom.
From today on, this routine will be known throughout the fitness industry as the "Spanian Split"
Haha word up
Hood ous lehd
Legit
It’s legit the Arnold split
Preach
Spanian the type of bloke to wear a shirt talking about gym routines and then wear gym attire talking about anything else but gym 🤣
HAHAHAHHAHAHAHAHAHHA
Gotta love this man
😂😂😂😂😂😂😂😂😂😂
🤣🤣🤣
@Frank Di Clemente pharrrk you’re right 😂. Man’s got style, back to front from the norm but phark the norm 😎
This content is elite. I actually learned something - not assigning a day of the week to split. Big brain shit
Get in the gym then lehd
Can't, lockdown haha
Spanian Split for everyone with not a lot of time on their hands:
Day 1 - Chest/Back
Day 2 - Shoulders/Arms
Day 3 - Legs/Abs
(pretty much an Arnold Split)
Spanian never trained legs a day in his life he had nothing to say about them just mentioned them
@@michaelmantinaos8330 Have you seen Spaniards legs ??...his calves are bigger than your thighs lad.
@@victorsmith5699 calves are the most natural body part if their big their big if their small their small extremely hard muscle to build so I doubt it’s a product of training them
@@michaelmantinaos8330 he's previously said he trains his legs 💯%
Thanks legend
Spanian gonna be the new fitness coach on that TV show "Biggest Loser" in 2022
It usually *facts* that come from *LSN.* So much so I just spent 15 trying to find more info on this. _Nice one Sanchez._
🤣🤣 spanian yelling HOOODOOOS C#@! at overweight people.. Classic!
I hope so he’d be a fucken sick coach
@@space78224 bAHAHAHAHAHAHAHAHAHAHAHAHAHHAAHAHHAAHAHHAHAAHAHAHAHA ratings will sky rocket HAHAHAHA
"Today's challenge, we've fed span a bunch of rivvies and given him a box cutter. Start running!".
I’ve taken on more important life lessons from spanian than I have from most high school teachers
The way Spanian dodges cancel culture at 14:50 is pure genius and comedic gold 😂😂😂😂😂 fuck me dead
Spent months learning shit from all these fitness you tubers for span to give it in 2 videos aha
yeah man, great low down of what to be doing.
💯
I respect the take it or leave it attitude. One of the reasons I was drawn to your channel from the start. For someone who isn’t technically a professional trainer, you’re giving professional advice here and it’s obvious. Cheers from the states brah!! Washington State!! 🤙🏽🤘🏽
Big important too...Don't make your workout such a long ordeal that you are subconsciously looking for ways to get out of it. For me...1 hr hard stuff max. preferably less...on top of warm-up and stretches.
this information is pure gold, keep it coming Spanian lad
Thanks Spanian, definitely using this when lockdown ends.
You know you have a real talent in your teaching abilities in your bpvideos keep it up man!,
Proper givin me motivation to start training hard eating properly and getting clean. been a bad crim all life on everything ya know been clean hard drugs a year only cones now been trying to give up past week just working chur spanian cuz
Good video bro. Glad someone is bringing a bit of normalcy back to our lives amidst all this bullshit.
I like that word scientifical! Not used enough ! If the chief health officer told me take the vaccine 7 times from scientifical proof I’d do it
thanksfor the advicebro
You know what's up bro. First 5 minutes of this video is pure knowledge. Completely agree!
lovin the energy and the positivity bro. keep up the good work man. solid.
Couldn’t have said it any better! Awesome bro 👏🏼
Shame Spanian spitting such wise words in an empty gym. Every kunt should be listening to this 💪🏻
Spanian is my favourite modern-day philosopher
Spanian the realest guy on RUclips no doubt
Super motivation
Thank you Brus for breaking it down - learnt heaps!! Mad advise.
Nice man! Thank you for sharing your knowledge 🙏
Good advice, my current 4 day split is;
Chest back - bench & rows + assistance
shoulders lats - OH press & chins + assistance
legs - Squat & Deadlifts + Assistance
arms - whatevez I feel like on the day
Do as Dr Spanian suggests and get your shit done quick and get out unless youre enhanced. Long workouts say over 45 mins cause cortisol spikes (not a good thing for gainz)
Really helpful cheers!
Spanian dropping gems and I'm taking notes - Definitley gonna try this.
got a gym membership just before my recent lockdown(VIC) will be definitely taking some of spanians advice I usually go Monday Wednesday Friday after work and rest every other day
Last 5 or so min was perfect, understanding the central nervous system is huge. Anyone on drugs / stoners struggling to build muscle, that’s why, cns is shocked constantly and not healthy to grow !
Love it Spanian great advice and yarn thanks for sharing
This guy already made a decision to grow , trust me he will blow if he continue with this. We haven't see the way he train yet because yup people will just go on and on about his form and this and that when the vids out but wtv it is , he speaks facts and its his channel and when he blows , he will be making the money not you.. so enjoy the journey =) looking forward for his vids
DASSSSSSITTTTT NMNL!! Span dropping the facts, LessssssGoo!
Houdosss there my good brother.
Day 1 horizontal push pull
Day 2 leg push emphasis
Rest
Day 3 vertical push pull
Day 4 legs pull influence.
Day 5 acessorry work circuit
Rest repeat
Actual legend
Span looks like he dedicates a day just to his traps they’re monster traps 🔥
idk if my split is the best but i see results and its only been 6 months
day 1 = chest tris
day 2 = back and bis
day 3 = shoulders and forearms
day 4 = legs and abs
Gonna try this spanian split, definitely makes sense to train muscle groups in that order
Loving this series! 💯💪
Chest and back is a massive session
Bro your gift is being able to explain complex situations to dumb asses like me keep going
Good advice g
great vid spanian looking forward to this series a lot. also dissatisfied a bit with PPL due to shoulder/chest and the lack of flexability !
Well said span✊🏻 educated my bra.. respect
illlchayy..you killing it
Keep em coming brahh
Cheers bro gana give the chest back / shoulders arms / legs abs split a go .. starting today
Yeahh boii!! Udus cant 💪🏻
Spanian such an intelligent guy, big ups to you bro mean vid
Giving more rest is genius, chest back, leg core, then shoulder arms
Thankyou
The Spanian split makes a lot of sense bro.
How u get around shoulder fatigue in the push/pull/leg split is to hit them first.
The first part of the push day, you superset shoulder press and dips as the first 2 exercises.
Why dips with shoulder press?
Because dips is the strongest push movement as it activates the lower chest.
The lower chest is the strongest part of the chest, that’s why most people are stronger in decline press than flat or incline press.
After supersetting shoulders and dips, then hit incline press, then after incline hit flat chest and flys.
After that you can hit the isolation (usually dumbell exercises) shoulder movements.
Legs are important for holding onto your gains when coming off gear...... why?
Because endeavouring to hold onto the strength accrued during your steroid cycle, I find has the bye product of holding onto gains.
During a cycle I train within hypertrophy reps 6-15.
After a cycle I drop reps and train within strength range 2-6, that way I am usually hitting the same numbers, on cycle or off cycle.
Legs are important because that’s where strength begins.
Most people’s strongest movement is leg press.
Leg press will give you a stronger squat.
Squat will give you a stronger deadlift.
Deadlift will give you stronger traps.
Stronger traps will make your shoulder movements stronger.
Stronger shoulders will make your chest movements stronger.
See how it works?
If you can hit squats at 100kg for 15reps on gear, try and aim for 110kg for 3 reps and build it up to 6 reps when you are off gear.
The most important thing though when doing legs is that you have to stretch regularly and run, this will effect your gains a bit, but it helps keep fat off as well as keep you from being an unco cunt.
It is just as important to move your upper body atleast 3 times a week for 30minutes as well, otherwise you will just be a big useless cunt.
Boxing and swimming work well for upperbody mobility.
Anyway the main issue is, how the fuck did you get to use a gym during lockdown?
Hook us up Spanian😁
Drop episode 3! Awesome info tho lad
Will be citing this video for my thesis
😂😂
Awesome info, definitely going to give this program a whirl bruzzy 💚
Try this :
Day 1 chest & biceps
Day 2 back & triceps
Day 3 legs & shoulders
Repeat
People who think it’s a green screen. Look at the right of Span in the video for a bit.
one thing I found helped when I did PPL was alternating what movements I start the session with, id always make sure if i started on bench/incline, next session on push id start with overhead press etc. Same with pull, id make sure id alternate between starting on a big heavy compound row/deadlift and any kind of pulldown/pull ups. Same again for quad/hamstring/glutes etc I think to get the most out of PPL its great to mix the routine up with what muscles go first.
Thats smart man but id deadlift on leg day because deadlifts arnt for back s bit of lower back but mainly quads
@@Josh-lv6vn I’ve always deadlifted on Pull day. Wouldn’t recommend deadlifting and squatting on the same day, they take too much energy away from each other
Bro love it. Similar to arnies basic split but it has worked for me. Sometimes the basics outweighs the overinfo in the industry. Cant speak for professionals but i agree with you personally lad. Btw props on the female split. 👏🏽 Followed for your music but shocked in your simplified breakdown in this area
Queue the naysayers that doesnt translate well to the masses. Train when you know when to train best advice to each person. As simple as that but harder to keep it simple and read your own body.
Facts lad.
You killed it on this one my uso
This is the best video
This is all actually solid info
Hes watched his Dorian Yates videos. The only dude i fk with when it comes to training.
I feel healthier already…
Let me correct myself. The whole video is pure knowledge.
Really digging this content bro. I am ready for Hood oosss boot camp.
My new expression of genuine disappointment @ 9:40 😂😭
I’m a try that routine 🔥🔥🔥
Waiting on ur next gym vid
Video saved my life
keep this series going lad spanian fitness guru 🤣
Good life lesson
The Spanian split
Solid video
Great video lad.
this is the only youtube video anyone would need when they start lifting. every other channel is just waffling and trying to sell you stuff
Bro spanian I’m impressed Cuzz keep it up training will make your channel explode
Braaaah I just switched to that split and Jesus Christ that first day is a killer. Feeling good though 💪
ngl actually watched the whole thing
Spanian looks smart and dapper when he is wearing that button up shirt
I’ve seen and done everything 😂✊ get real lad
Super
bro we have nearly the same routine, except I do biceps with legs on fridays
from 14:40 till 15:07 lmfao!! Funny c..t
man got commmon sense. respek
I dig these videos man. Very informative and educational 👍
From another lifelong natural trainer, this is very true info. Nothing beats experience lads
Surely you can chuck in a few of your diet tips too
PPL 6 days a 5-6 days a week is best hitting all muscles twice a week
Cheers lad
Ya split is sick 💯
Another example of someone with enough knowledge to be dangerous. Like every subject he speaks on.😂
For all those beginners questioning whether this is legit… it is, this shit works
Fuckin real talk. Love it
👍Dropping the truth bombs 💣
Spanian is right. People are far too focused on chest. I do push pull legs and started doing shoulders first and then chest and I look way better.
Everyone loves smashing chest coz that’s their strongest muscle
spanian is so talented, he should study to become fitness instructor.