3 Secrets To Making A Perfect Training Split

[@ElijsDima]

The superior split is clearly the Left side | Right side split. Halfbody workouts every day!

[@genossenpedro]

@@GamblingAdvocate jesus christ man, he's joking

[@_RG99_]

Clearly best one is upper-left lower-right / upper-right lower-left split

[@Bdavis2475]

Genius

[@Hoppitot]

Jesus christ if I saw you doing this in the gym Id call the police

[@SeriesOfYouTubes]

@@genossenpedroJesus Christ. That guy is joking too… lol

[@jeremy242]

WAIT?! Who are all these other people commenting on our video Mike???

[@brandenpGains]

Impostors!

[@ReallyStrongGuy]

Too efn Funny! 😂

[@mce32]

He tricked me into being the only one, too. Not gonna lie.

[@TheShawnMower]

Bots

[@jellocrackers9107]

This is all a simulation, we’re all the same person…

[@stevend481]

Mon - biceps Tues -biceps Weds - biceps Thurs - biceps Fri - calves

[@c0rkum]

Almost the perfect week

[@ThePtGamer]

heres what youre missing, Friday: biceps. And then youd have an amazing split

[@Amber57499]

I usually have chicken on Friday, but calf works, too.

[@engagemenow4445]

Friday - Biceps tear

[@C0d0ps]

@@Amber57499 I love calf liver.

[@Dankusama]

I’m actually watching this with headphones in a corner of a bus. This is perfect

[@jaredstewmelt]

Right? I'm currently on my work commute like "He DOES see me!"

[@ludwickyousuck]

Respect

[@oliver7496]

how’s mexico?

[@ragnarocket7589]

Nice to get a little quality one-on-one time with the fabulous and rich Dr. Mike.

[@justwatching9888]

😄

[@enl8ghtenmenttv476]

😂

[@JaceReyes-qz8ef]

you can get off your alt account dr. mike 😭

[@dallasnaish6859]

Mon - Left arm Tues - Right arm Wed - Left leg Thurs - Right leg Fri- Left pec Sat - Right pec Sun - Back Best split.

[@ibrahimsurti4922]

You fucking mad lad...😂 No rest day gang

[@tatsi107]

Don't forget about left testicle and right testicle

[@Khu6ai6]

🤣

[@user-ii7xc1ry3x]

00:59 thanks, I had been wondering about Dr.Mike's monstrously huge genetalia this whole time.

[@Mike90317]

Mystery solved!

[@davidmoya6449]

It’s just soooooooo big. 🥺

[@CrniWuk]

Should train them at least twice a week.

[@deamzmusicofficial]

@@CrniWuk😂😂😂

[@brendannordberg3315]

Dr. Mike = GOAT. Love your videos man, the humor and sidebars help keep me locked in and focused on the subject matter and I don’t find myself day dreaming like I usually do with this type of content. Thanks for sharing your knowledge Dr. Mike!

[@Pizzathyme117]

Found your channel recently through a collaboration you did with Jeff Nippard and love the content. It's great seeing guys who are jacked and also have an IQ over 80 talking about lifting to the level of detail y'all do. Keep up the good work, Dr. Mike.

[@kaysquare2]

You definitely don’t wanna miss his podcast with Chris Wiliamson (out next week)

[@roadstar499]

Don't be afraid to experiment with splits as well as volume,exercises,intensity and adding or subtracting rest days...we all are different as far as age experience and fitness goals..know one know you better then you...i myself am 64 and still switch things up all the time...i love training and for me its never boring even after over 50 years...little changes can make a huge difference for everyone...

[@neuzairpaizante910]

I can feel the gains entering my body as I watch your videos Dr.Mike 💪

[@jonathantolley9632]

Dr Mike fills us all with his “knowledge”.

[@corenko]

You can feel something else enter your body if you subscribe on Dr. Mike's OnlyFans

[@mikehawkswollen5819]

That's not gains. That's Dr. Mike himself.

[@shajahjajjaahah72]

😂❤

[@Kroda-]

@@jonathantolley9632 🤨💀💀

[@javierquinterosurzua2767]

Just do an asynchronous training split. Don't limit yourself by the calendar week and you'll do great 💪

[@felge1]

i am training for so many years now, but i will never ever do this. this must be hell.

[@VegetaPrinceOfSaiyans]

Being limited to human perception and measurement of time is actually literal hell. You have to create your own time metrics to truly leave humanity behind​. @@felge1

[@shakir4969]

well, there are pros and cons to it. Dr. Mike made a video about it long ago.@@felge1

[@papaspaulding]

I always go by either monthly volume, or how many days apart each muscle group, as opposed to the week

[@espiri2_]

@@felge1how

[@Littleking444]

Bro I genuinely feel as if you’re flirting with me.

[@seattlegrrlie]

Yay! Dr. Mike approves of my training! He should. I got this from watching him

[@BLS1976PACHAPTER]

The best split is the one you consistently perform on a weekly basis.

[@geminix365]

That's for the minimum, not the maximum

[@alinatarkhanian]

I've done the PPL and upper/lower splits and they were ok. I've just started doing a full body split and it's my favorite so far. I never have that "F%ck, it's leg day" moment. Plus, if I miss a workout, I still hit full body with my remaining workout days.

[@Classicalliberal85]

I've tried full body but I would always try to go hard on the first movement that I would be fatigued for the rest of it

[@KayButtonJay]

I love full body every other day. The key is just cycling through what you start with so you hit that the hardest. Then you run through everything else with some fatigue but you’re still getting volume. Over time your body will adapt and it’ll get easier to progressive overload even when somewhat fatigued. Plus fatigue isn’t even a terrible thing. It gets you close to failure.

[@limitisillusion7]

The more muscles worked in one workout, the more I like the split. I can't be bothered with 12 sets of chest in one workout. Give me 3-5 sets and move on to something else. I usually switch between upper/lower full body.

[@Clickinqq]

How much time does a session take? I also do full body and I can't find myself hitting all of the muscles without being in the gym for like 3 hours

[@AdNLB]

@@ClickinqqYou don’t need to hit every muscle group every day, just over the course of a week you make sure you’ve hit everything. I’m seeing pretty good results doing 5 exercises a session 6x a week. Am in the gym for on average 45 minutes.

[@mattburleson2651]

I’m down. Pick a time a place. Let’s go bowling. Anyway, great video and information. I, like many here, am building my home gym and starting a serious workout/diet program. Your dumbbell workouts are getting me started on the right foot. Thanks for all you do

[@limitisillusion7]

Don't do it. Home gyms are a trap. You can't stop buying stuff. I got sick of buying stuff and decided to just get a gym membership. Kinda best of both worlds. My advice is to buy a rack, barbell, plates, bench, and adjustable dumbbells, and as soon as you feel like you want plate loaded machines, trap specialty bars, or cables machines, go get a gym membership.

[@AbdAllah-Karim]

2:03 can you really do 1 set per muscle group per day? I was thinking the muscle need 36-49 hours of recovering

[@witty401son]

Not if you’re training without that intensity of multiple sets!

[@gaborgyerek8123]

Hi Mike! I absolutely love your vids! So clear and educational, based on scientific data instead of bulshit! I would like to ckon your oppinion about Calistenics. I stated two years ago and I love it. Im 51, and I achieved an onlympic muscle up and handstand.

[@mann8098]

2024 plan already in effect. Full body every other day. Jogging on the off days. Eat to my heart's delight. And let the chips where they fall. If at the end I don't look good but can run through a wall I would consider it success 😂

[@13Ambro]

Me too. I hate splitting my body apart. I went back to Full body EOD and will run with that for the time being. For each session I have a focus area so one day I will hammer back and chest, the next legs, etc, with a set to total failure (Mike Metzner style) but still hit the whole body

[@jamesbarraclough4326]

Honestly, Front and Back is seriously underrated. Monday and Thursday: Front, Tuesday and Friday: Back. Wednesday and Weekends: Rest

[@GoodLordMeBored]

Great video split bro, good mix of facts, hilarious tangents and that Dr. Mike charm that keeps us all coming back, all in

[@kevinbergen4309]

"I like a nerd boy" I lol'd several times during this video. Thanks very much Dr Mike.

[@balintkereszturi538]

Thank you! I am so humbled, you made a video for me!

[@enl8ghtenmenttv476]

😂😂😂

[@tamarahalaa]

I usually train upper body and lower body each once per week. I feel like that's good enough because I get so sore it takes days before any recovery happens.

[@j0rtje]

I love the Day 1: Lower body, Day 2: Upper body, Day 3 and 4: Rest. Day 5: Full body, Day 6 and 7: Rest Split. This makes it possible to hit your entire body twice a week. (for example Saturday and Sunday and again on Wednesday works perfect if you are a busy guy/young parent or whatever.

[@dnserror89]

​@@antiwufei553source? It's widely known that hitting a muscle 2x a week is great/best for hypertrophy.

[@stopthecap4317]

Would full body just be the lower and upper body back to back or a simplified version of each (such as removing some exercises)?

[@joshuasinlao4164]

sounds great I will try this split

[@j0rtje]

@@stopthecap4317 remove some of the exercises. In your lower and upper body sessions you probably have some compound lifts + a few isolation exercises. Just do the compounds on the full body day and be reasonable with this... Go a bit ligher for a bit higher reps. Doing 4-5 compounds heavy will be a really long and really hard training session

[@mansouri9430]

I'm gonna do Major muscles 2×week and minor ones 3×week: 1. Push + rear/side/front delt + bicep/tricep 2. Leg+abs 3. Pull + rear/side delt + bicep 4.Push + front delt + tricep + abs 5.Leg 6.Pull + rear/side/front delt + bicep/tricep 7.Rest I prefer sync over async because of work

[@TheMartin495]

Calves/ forearms?

[@riffspirit3135]

@@TheMartin495calves are on leg day but isolating forearms isn’t necessary if your already doing things like hammer curls and exercises that indirectly work them like pull-ups and deadlifts

[@riffspirit3135]

Thats kind of a lot of exercises on your push and pull days unless your only doing 1 exercise each because I would probably burnout or spend way too much time in the gym

[@gymbroski4783]

Day 1: Chest, biceps, side delts Day 2: Legs 💀 Day 3: shoulders, tricep, forearms Day 4: Back Rest repeat What are your thoughts guys, this split has been fun for me personally

[@snorkcin]

Has Dr.Mike ever talked about how to incorporate accessory volume after compounds for total sets? IE how much max volume for biceps if you already train back a lot.

[@alberto_calderon97]

You playin' too much 😂😂😂

[@Steeveyboy]

Legs Push Pull Rest asynchronous split is my personal favorite. Technically not 2x per week for everything every time but I can go as hard as I want, build strength, and be fully rested

[@jakarreh]

This is the best, I have to stay on a 5 day synchronous "bro/upper lower split" because of my job

[@DMJstyles]

I do the same but instead with Push Pull Leg Rest, repeat. Because for me the legday creates the most fatigue and I want to place the rest day after that

[@noahtheg451]

@@jakarrehno, it is not “the best”

[@tubs6639]

I mean it hits everything twice most of the time, I'm doing a 6 day legs/push/pull at the moment but I only made my meso 5 weeks including the deload because it does get a bit much for me

[@JoshuaStevens-qc2hd]

I also prefer ppl but I don't predetermine a rest day so it usually looks like pplpp rest l or something of the sort

[@kevinnistor1954]

This is bar none the best fitness youtube channel.

[@misterbeane]

You can always tell how long ago or recently these vids were recorded, based on the status of Dr. M's hair. Not "Mr. Clean" bald yet? Old AF.

[@SkarrGaming]

I've been playing around with a push / pull split (legs are intergrated into these 2 so there is no day for just doing legs). You can do push workout one day and then pull the next day or have a day off inbetween each seasion. I find it's a good alternative to a upper / lower split.

[@Crokto]

I do this! full body push pull, rest, push pull, 2xrest. heavy compounds on the first 2 days, isolaterals and isolations on the second 2. I'm really liking it

[@adammiller9179]

Yes, one day Legs with Push. 2nd half of week Legs with Pull.

[@Crokto]

@@adammiller9179 why not do pushing leg exercises with your push days and pulling leg exercises with your pull days? since there's overlap between stuff like some rowing exercises and deadlifts, i find doing them on the same day helps avoid overlapping fatigue

[@TheHumbernator]

Can somebody rate my split pls? Mon - Neck Tue - Neck Wed - Neck Thu - Rest Fri - Neck Sat - Neck Sun - Church

[@SynthaPak]

Scott, or if someone else is doing the video uploading, could you add in the forum link?

[@connorbetancourt5605]

I was doing Chest/Back Biceps/Triceps Legs/Shoulders But I wanted to hit legs on its own day so I started doing Legs Chest Back/Shoulders Biceps/triceps But it feels like I'm recovered for to long between workouts so I might try Legs Biceps/triceps/Shoulders Chest/Back But then I feel like hitting arms and shoulders in one day is to much Idk

[@beans8130]

Signed up for the app couple days ago & made myself a tidy 4 day split following Dr M's recommendations...I train at home. Slowing adding to my home setup, looking forward to seeing how the app pushes me forwards 🤜💥🤛

[@steffenpetersen2103]

Buy a good quality pullup bar and then an adjustable dumbbell. Thats the setup i got and i have plenty of room for progression as i got 235lb worth of Weight

[@patrickjulius7352]

what's your 4 day split? I also train at home and feeling a little stale with mine.

[@_morris184]

How is this 3 day split? 43 year old guy. A Pull ups 3x Db bench 4x8-12 Seated rows 4x8-12 OHP 4x6-10 Skull crushers 3x10-12 B Bulgarian Split 3x10-12 Leg press 3x10-12 Lunges/no weight superset 3x20 Lying leg curls 3x10-12 Biceps cable/facepulls superset 3x10-12 C Hack Squat 4x10-12 RDL 4x6-10 Incline bench 4x8-12 Chin ups 3x Lateral raise/Overhead triceps superset 3x10-12 Bicep curls 3x10-12

[@Mzilla116]

Looks sweet! 👌🏽📈

[@maxx-payne]

The best split to ever exist is Front side | Back side.

[@pilotaheibam6507]

Monday_chest/tri Tue__back/bi Wed___delt/leg Repeat Sunday rest

[@EnigmaticAnamoly]

I'm genuinely surprised that Arnold's olympia split and how he "technically" worked his arms two days in a row (via all the compound pressing and pulling movements on chest/back day) doesn't get talked about more often. I've been doing that split lately and it has been a lot of fun. Took a couple weeks to get the body adjusted to hitting arms and shoulders a day after chest and back but it was worth it. I do way fewer sets than Arnold did and take more rest days but I still don't think it will be sustainable - but for now, its doing the trick lol. I will say there are days where my arms feel a smidge too fatigued from pressing and pulling to really go "all out" on arm day.

[@pastorofmuppets1968]

Well, he was juiced up so..........

[@conormcgregor6001]

@@pastorofmuppets1968he also had insanley rare genetics, he was a genetic freak

[@KritmayPachaury]

Monday Chest back legs Tuesday Toes and fingers Wednesday Earlobes Thursday Neck Fridays Right oblique Saturday Left oblique and arms

[@shashanksharma2567]

Just watched a older vid of Dr. Mike where he talks abt the different splits and their ups and downs earlier today, and was thinking about which muscles I should be doing when and then this comes out lmao love it.

[@jonathanpaul7246]

Is that the "Push legs pull, Marge. Welcome to the fire." video? I just watched that one too.

[@shashanksharma2567]

Nahh lmao the one i saw was him comparing upper body lower body, push pull legs and full body splits.@@jonathanpaul7246

[@nemesyssss]

Whem people say do 6-20 sets per muscle group per week, do they count for example vertical pulling and horizontal pulling as the same muscle group? Same for pushing? As in, if I do 3 working sets of pull ups and 3 working sets of seated cable rows 3 times a week does it count for 18 sets or 9 sets for vertical and 9 for horizontal?

[@KAIZENTECHNOLOGIES]

What do yall think about Push, Full Body, Pull, Full body, 8 day split with rest day between each workout. It feels like a dumb split on paper but seems to be working for me. It gets me in the gym, that's what really matters right? 😅

[@Dan-uh9sg]

I’ve been doing Pull, Push, Legs, Rest, Upper, Lower (obv still legs but less volume and no squats), Rest. I get to do a completely different workout all 5 days (good for my ADHD not getting bored), my hardest days are at the beginning of the week, and I get 2 rest days instead of doing PPL twice a week. Idk if it’s the most efficient, but I actually am able to stick to it. It fits all 3 of Dr. Mike’s rules at leadt

[@rgch32]

​@@Dan-uh9sgI do exactly the same split, and I love it.

[@abdullahabbas9724]

This seems genius bro i like it !

[@Falconx1100]

I’d love to go out on a date. I know a great spot. Trust me, you’ll love the bar 😂

[@strider5474]

i did learn a lot and got hard a lot. Thanks Dr. Mike!

[@Српскичед-к7ч]

I personally use chest, back | arms with shoulders | legs

[@GuaridoNutri]

Wow, i really needed this video! i'm going into a off season in 3 weeks after 20 weeks dieting and need to make my split based on feedback, quads > lats > triceps

[@naefaren3515]

I'll go out on a date with you Dr. Mike. I'm an IT guy, so I could be your little nerd boy, I just need to slim down a taaaddd. I'm just a little pudgy right now, but give me six months and I'll be ready to go. ;D Just don't tell our wives.

[@naefaren3515]

Also, I'd like to ask: Who's Bob?

[@shaunzero]

Sometimes starting a new routine and changing things up can increase how sore you feel, so soreness may not be a good indicator in those scenarios. For example, I recently started training upper body 3x a week instead of 2x and having 1 rest day in between sessions instead of 2, and during the first couple of weeks I was really sore on the second and third upper sessions, but then I started to adapt to it and don't get as sore anymore. I run upper body 3x a week and lower 2x. I take the weekends off for convenience and added recovery between each week. Sun: Rest Mon: Upper Tuesday: Lower Wed: Upper Thurs: Lower Fri: Upper Sat: rest (or legs/core for added volume if I'm bored)

[@Crokto]

i think that issue gets resolved by starting a program with just 1 or 2 sets per exercise, and increasing it as you go based on how quickly youre recovering

[@ImpulzReponz]

The video I needed, right when I needed it. Thanks Dr Mike!

[@sour93]

Dude has no right being so funny

[@espressojoe]

Not me watching this knowing damn well you’d approve of my split because you made it, personally, just for me, and only me, through a hypertrophy app preset. 😂

[@anon1443]

"You're not going to do 6 sets of quads every day, that's insane" Agreed, it's not enough, that's only 42 sets, it should be at least 52 sets for optimal hypertrophy.

[@lukeharris2622]

✝️💪

[@Dionysus_Athena]

Your advice is a little hard to follow for me, I’m sore every day due to my chronic pain and the worst of my conditions is Fibromyalgia, so my upper body and quads are always sore and tight, due to my CNS always being in fight or flight mode. I have found sticking to your information has helped tremendously. However I train regardless whether I’m sore or not. The only exception is when I have a flare up.

[@chriss3801]

I think a cool feature for the app would be to include the recomeneded rep range for each movement. I.e. squats 8 to 10 leg extensions 20 to 30 etc as a generalization to better estimate where to go with RIR

[@KootBear]

thats a good idea

[@maxschmidt9461]

True, though the cadence makes a huge difference, I can do a set of 15 or 25 at the same weight with the same RPE and both are very effective, but one is pretty explosive with a controlled, but quick eccentric, the other is pushing the weight up without significant momentum and digging into that muscle on a slow eccentric where you can almost feel the individual muscle fiber. Neither one is wrong, both have their place but rep ranges change drastically even though it's both adequate for a given movement, so either you need to also time sets or just test how many reps you can get with good, but not purposely slowed down reps

[@chriss3801]

I agree, I'm more so coming from the perspective that when I do leg press I can do 8 reps at a higher weight to give me an RIR of 2 but when I do less weight and about 15 reps for an RIR of 2 my pump is significantly better. I wish there was some generalized guidelines to help narrow that down fast all though I know it is individual for everyone

[@josho.9530]

The app does that via rep targets after the first/second week of a meso.

[@chriss3801]

​@josho.9530 really? I've had it adjust some, but never going from 8-10 to 15-20 maybe I'm just inputting the feedback wrong

[@victorh3902]

If you’re natural you shouldn’t be training more than 4x per week. More doesn’t mean better! Focus on your intensity and progressive overload and also your recovery is crucial.

[@aka_funkychicken]

Here’s my modified bro split for those wanting higher than once per week frequency but still like to focus on one muscle per day. Each session has a primary muscle. This day is to hit that muscle hard. You do a fairly high volume for that muscle (10+ sets) and do all of its work first. Then onto the secondary muscle for less volume, maybe half to 2/3 of what you do on its primary day. Muscles get 4-5 days off after primary work and 3-4 days off after secondary work. Do 2-3 days on and then a day off. This will work out to hit everything twice over about a ten day period, but everything still gets it’s own focused day. Chest/Shoulders Back/Triceps Quads/Hams Shoulders/Biceps Triceps/Chest Hams/Back Biceps/Quads

[@aka_funkychicken]

@@antiwufei553 I’m not blindly following anything, this is what I’ve come up with for myself through my own experience and years of training. I didn’t say more frequency is better or worse. You can say it’s irrelevant and scientifically that may be true but there’s still going to be individual variance within a study. People respond differently. People need to try out things for themselves and find out. I’m not even really sure what your point is or why my comment triggered you so much. I just shared my own split, that certainly is not taken blindly from dr Mike or anyone else, I’ve literally not seen it anywhere ever.

[@mrMario468]

What days you do calves and abs?

[@aka_funkychicken]

@@mrMario468 I don’t do direct Ab work but calves with this setup id usually do like every other workout. So if you wanted to do both you could just alternate abs at the end of one workout and calves at the end of the next and so on.

[@gnoll1812]

Question, if i do teiceps on monday, then do chest on tuesday, doing bench press and dips which work the triceps a bit too, should i rearrange that?

[@tonyvee5799]

Never hit any arm work before or after chest or back days

[@MAG_--]

I have COPD, Which changes fiber type at least in the legs to 2x muscle fiber (seemingly less severely in deltoids in one study) And I train fairly close to 1RM. I've noted that even 3 sets of the 6 basic compound movements with free weights (aside from kneeling pulldowns) actually is tiring me out. So I switched to a machine day with some isolation in between free weight Monday, Friday. I just really can't squat and good morning 3 times a week. Even with low sets. But I feel like these heavy loads are training towards my muscle fiber composition. My dropoff is comical even with sufficient rest. Though I have blown up. That literature isn't settled I take it

[@MrRudy-vk7xx]

Do more cardio

[@MAG_--]

​@@MrRudy-vk7xx​@MrRudy-vk7xx Thanks, but since you don't know my cardio volume it's hard to make sense of your comment as written. As an exacerbation is a non trivial possibility and you don't know my joint health status. I would advise making blanket reccomendations for more when you don't know how much I'm doing

[@MrRudy-vk7xx]

@@MAG_-- excuses are the nails we use to build our house of failure.

[@MAG_--]

​@@MrRudy-vk7xxthat's nonsense. What's my step count and cardio. Do you know my current bronchiole status. 7 sessions is plenty. You fucking idiot

[@MAG_--]

@@MrRudy-vk7xxthanks for looking at my X-rays and the prescription doc. That's why they pay you the big bucks. For unsolicited banal nonsense

[@CrniWuk]

How does this beat Squat-Every-Day?

[@keytonbush3925]

Alternating Push Pull Legs and Upper Lower 6 days a week for an optimal frequency of 2.5 times per week for the entire body

[@kakak3762]

Dr.mike is the only person that outgays me and the homies

[@totallifts5539]

the best split is clearly to isolate each part oif each muscle per day in order to make a 40 day split, ig day one long head of bicep, day 2 short head of bicep

[@aidanhoney3567]

hi mike!

[@broodknight420]

the kid who broke the power lifting record for bench at the 180lb weight class trained chest 4 days a week.

[@corenko]

Dr. Mike, is it okay to train Monday to Friday (5 days in a row) and then rest on Weekends?

[@SeanFBoyd]

Dr Mike…please for the love of god never let your video editor deliver half way LOG gamma again or this very messy color correction. Make sure your videos are color corrected properly. If you need some assistance I can help you.

[@gischalav]

Dr mike i asked chatgpt and it said the most optimal one is the body part split and best tricep excersise is the db kickback

[@jean-davemaniulit1686]

The best split is the split that works best for your time and for your goals Chest and front + side delts Back Rest Legs Arms Rest 5-7 sets each muscle per workout (around 12 total sets depending on fatigue) Or Legs Push Pull. Rest (6days a week)

[@DamianGarcia]

Yeah, Dr. Mike, I do not like all these other people commenting on our video right now… this is something we share. Side note: could you program a bro split for much higher frequency to make it great? E.g. arms day has chin ups and dips

[@yoelmorales208]

Good video

[@Al-gc9ul]

This programming content is amazing. But one thing I struggle with is that I can only train Mon-Thu and then I rest for 3 days. This is suboptimal but that's life. I'd love to get some tips on how to maximize gains in suboptimal conditions though. Right now I am on a 2x Push Pull with hamstrings and glutes on Pull and quads and calves on Push. Alternative is ULUL but I dislike the 1:1 eatio between upper and lower. Still, both of those still recommend a rest day in between. Any tips to mitigate the lack of rest in between?

[@roadstar499]

I actually would like to try upper lower split...like monday upper,tues lower,weds off,thurs upper,fri lower,sat off

[@Brian-rq7yt]

Anyone here doing chest/back, arms/shoulders, legs?

[@tonyvee5799]

Here. I do Chest/back Legs Shoulder/arms Off Repeat with sundays off

[@jameshawkins4514]

Back & Bis & Hamstrings Chest & Tris & shoulders Quads and calves Do this for 3 days a week or 6 days. I had to eat more food than I could afford when I went past 3 workouts a week.

[@feudist]

Did you just assume my gender?

[@BrekkeEl]

I have a gaggle of little kids so I can only get to the gym 2 days a week. I’m doing a push/pull split with legs added on both days. I’m definitely increasing in strength, but I feel like I’m not doing enough.

[@JohnstasBACK]

7:35 Lmao wtf. 😂😂🤦🏻 this guy is hilarious

[@rdberent]

Hi dr Mike, big fan, about to return to gym after some time and trying to be serious about lifting but I'm note sure what to focus on. I'm kinda fat with a bit of mobility issues (deep squat, touching toes etc.) affecting ROM and was wondering if this is something I should work on first or start hypertrophy training and work on it along the way. There are some people that say you shouldn't barbell squat if you can't deep goblet squat with 45lbs dumbbell. Do you maybe have some sort of checklist what trainee should be ale to do before they start hypertrophy training?

[@WithTheBears]

What if you want a desicated srm session? Can you do Chest/Tri, Back/Bi, Legs, Arms/Shoulders, Rest (asynchronous)?

[@gischalav]

Upper Lower for me rn Arm/Chest and Quad/Ham focused aka alberto nunez program🤝🤝

[@joshwoods1536]

Please critique Caliversity's training

[@justvibing2497]

0:08 all depends on the person. You can do bro split match the total sets and your fine. People make this so difficult

[@maintenanceman2475]

Im running a ppl every other day..But my job is very physical..I logged right at 25,000 steps yesterday plus lifting and carrying on the job..At the moment I think any increase in frequency would just be to much..I always feel good and ready to attack my next workout..Maybe when i retire Ill up my frequency and see what happens lol

[@thugg90]

I like to train shoulders 4x a week just to break up the volume. And they recover so fast!

[@koaltenjacobsen4888]

My girlfriend is the only one who wished me a happy birthday today but at least I got a new video to watch. Thanks doctor mike

[@JamesM0481]

Lower sets per week for biceps & triceps, for example, than for back, for example, I would presume? So 6 - 15 sets per week per body part could easily be split into two...6 - 10 sets for smaller muscles & 10 - 15 sets for larger muscles/muscle groups? Or is this idea massive massive insanity on my part?

[@zen5882]

When you say 2x a week, do you mean relative to the muscle group? So a bro split like Chest Legs Shoulders Back Rest Rest Chest Legs Shoulders Back ... ... Should be 2x a week? Because there's only 6 days between each muscle group

[@jota55581]

PLP x 6 ..chest barbell cables side delts and up rights .tricep . Legs squats ,split squats ,calfs ,romanian desdlift ,back chin ups pull down ,bent over row ,rear delts bicep ..mon to wed ..rest then thur fri sun , chest dumbells cables side raises upright shrugs tricep .legs leg press lunges dead lifts . Back rows close grip pull ups lat praying rear delts bicep ..all sets of 6 10 to 15 reps ..im slowly becoming a sawn off death star 51 years old ..will also fit in a 10 k run now and again ..the jimmy is like steel !

[@normhagen1913]

Serious queation...can you do the PPL split 5 days a week knowing full well that every week on of those will only be hit once? The day its once hit once do you treat if like a BRO split and just add more volume?

[@mrtoughpants]

I do PPL variation twice a week in my home gym. Mon- Shoulder press - lat raises Tues- DB seal rows + chins Wed- off Thur- RDL + leg ext + ham curls Fri- Incline + tri pushdown +lat raise Sat- BB row + chins Sun- Squat + leg ext + ham curl

[@JaxonJett-p8o]

When you say train every muscle group 6-20x/week, does that mean back as a whole or for each individual back muscle (lats, traps, rhomboids, lower back)?

[@Mr_SamuelAdam]

Borge Fagerli Myo Rep sets of his 20-30 with 3-5. Would u count that as two or three sets?

[@barrytaylor6701]

What about Chest Back Arms Shoulders Legs/calves Repeat no days off. Shoulders and arms day are practically rest days in terms of stimulus to fatigue ratio in my opinion. Am I wrong to do this?

[@joefrommontana252]

Any thoughts on FST-7 that Hany Rambod teaches? Sounds like snake oil to me, but hard to argue when he has multiple Mr. Olympia’s currently under his tutelage.

[@shakir4969]

its just as mediocre as other trainings out there. Hany is good accentuating people with good physique and a "little" help of pharmacology.

[@papaspaulding]

It's just another variation of rest pause (or just another intensity technique to be used if and when)

[@joefrommontana252]

The biggest “snake oil” sounding thing for me is the fascia stretching part. I can’t imagine how there could be any science behind that but rather marketing fluff. But I’d love to hear if someone knows something I don’t on that.

[@thenotsoswoleguy]

​Ye it's literally rest pause with more sets lmao and reps. ( Like cluster sets ) a toolbox to use imho. Not for beginners tho. As long as you can tolerate it go for it . Just reduce the total amount of exercises..or Like go 6x6 or 8x8 (30s Rest) Go look into Vince Gironda@@joefrommontana252 And btw - the muscle fascia stretches anyways when you get a pump i.e the muscle has increased blood flow during intense exercise. Because it's literally fucking 7 sets of 8-12 lol so if you're not pumped idk then But yeah you could literally do straight sets instead and still have the " muscle fascia stretch" by doing full ROM exercises too.

[@papaspaulding]

@@joefrommontana252 Coming at it from a pure ancedotal point of view (bro science) Ive always had good result when stretching the muscle between sets. Im not sure on the science but in my mind at least im helping that muscle become more durable as well as keeping a really strong mind to muscle connection. I know some golden age bodybuilders used to do the same which I think is where I read about such when starting out. In terms of the science? I honestly don't know, But then I'll always go with my own experiences and results over whatever trend the science settles on at any given time. Might be useless? might be beneficial? only way to know is trial and error

[@anchourx9324]

If I train back on Monday, can I train hamstrings, namely, RDLs on Tuesday or will it be detrimental to my back muscles' recovery, considering that back muscles are heavily recruited in RDLs?