Best Bodybuilding Split For Growing Muscle

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[@DarkHorseWorkshop]

This is one of the greatest videos on splits I've ever watched. Thank you.

[@sean.momentum]

What did you get out of it? Like .. what did you enjoy the most?

[@MeleDrummer]

@@sean.momentum the science and Dr Mikes humour, duh

[@blammela]

Dr.M consistently cranking out the best on any topic

[@mariannapaganini2114]

Amen

[@angryraven]

Woah a youtuber that i watch is watching another youtuber that i watch KZbinception

[@benimagine1377]

my favorite was the "upalowaupaluwaupaluwa" split

[@brandonyoung4910]

Is that Hawaiian

[@rockybika]

😂

[@MxPinky]

In other words upper lower upper lower upper lower

[@jakeroberts51493]

😂

[@koonanthony]

I prefer the beltalowda split

[@TitanFM]

I love how you discuss the 'number of machines required' as a downside of some programs. Training out of a busy gym or a commercial gym this is an unfortunate reality. When trying to improve programming and read about giant sets etc it becomes a failure to implement great ideas because of practical limitations.

[@MonkeyBarsEveryday]

4am giant sets brah. No ones there

[@danleslie7694]

Fr. My gym had 1. ONE squat rack. 3 benches. 1 platform 🤦‍♂️

[@dessertstorm7476]

simply leave your towel or bag on the machine you need for the superset. If someone is using something you need, ask how many sets are left, then stand next to them until they are finished.

[@BigfootUnibrowMan]

@@dessertstorm7476 You are the person I hate in the gym lol. Puts their stuff on 2 machines and one squat rack, passive aggressively stand there with their arms folded when I just got on a rack or bench and have 2 warm up sets, 5 working sets and one drop set to go😂 I have no problem working in with people as long as they aren't lifting much less or much more than me (unracking and reracking 2 45's per side between each set gets annoying and ends up taking longer than if they had just waited on me to finish). It's gotten to the point that I don't even bother hurrying up my sets for others and unless I know them I don't let them work in (besides cables, or dumbells).

[@davidhero1000]

Thats why im jelly of rich people that have their own private gym or people with garages that make that garage a home gym

[@Simon-gx1wf]

Legs/pull/push/lower/upper is by far my favorite, it allows to do enough arms work and some prehab exercices in the upper body parts without pushing workout time much further than 45-1h

[@generalabz5684]

So how would you divide the muscles that you workout during your split? Id love to know as I’m currently on a Push pull legs and it consumes quite a lot of my time unfortunately.

[@mickeynotmouse]

only hitting muscles once a week may not be optimal for muscle growth, but keeping my workout under 45 minutes makes me want to do it every single weekday no problem

[@tahutoa911]

Honestly, this. I do a PPL only 3 days a week and it works out great, still seeing good growth as I'm focusing on 15-20 reps per set

[@user-rb7ns9yj5y]

You've gotta train hard to grow. You can grow working out 4 days a week, but the key is 10-20 sets of 10-20 reps per week each muscle group.

[@user-rb7ns9yj5y]

@@tahutoa911 I had to change over to a super modified split with legs always on day 1. chest or back day two, day three chest or back, day 4 legs again, then minor muscle groups, but the key is each major muscle group such as legs, i finish the workout with a minor muslce group say 2 or 3 sets of 15-20 reps of delts, or biceps. I do an A, B, C week program with lots of variations of different types of lifts, but then make new program every 2-3 months. This personally has been the best optimal growth and recovery time, with keeping full body symmetry in mind. Pay attention to soreness and don't just train a specific muslce that day because your schedule says to, if its sore, trade for another group, better to be fully recovered before training hard. Do challengs sets, get a good workout partner that pushes you to hit 20 reps when you are going for 10. Get after it!! CHeers!!

[@mickeynotmouse]

@@user-rb7ns9yj5y solid advice brother

[@Khanqest]

If that's how you feel, do what works for you. Keep grindin man.

[@efromme]

Ded at “I want you to watch 18 Ronnie vids” 😂

[@sanskarpatil2869]

😂😂

[@JustWantedToGrill]

I lost it the line before that: "Push-pull-legs, Marge! Welcome to the fire!" 😆

[@scottmurray7283]

Yeaaaah buddeh

[@420protoman]

me too they gonna be callin her Large Marge after them ronnie vids

[@420protoman]

@@JustWantedToGrill or when he said "here do this don't kill yourself" for the crazy ppl to keep them sane hahaha. this guy is a good teacher.

[@Godabitch]

I've spent so much time over the past few weeks obsessing about how to structure my split and not getting anywhere. This video was so unbelievably helpful! I am eternally grateful to KZbin's algorithm for recommending it, and to you for making it.

[@mattoniy2840]

Just do anything if you're not advanced. Train hard eat well.. consistency with working out and eating is far more important than anything else

[@SBezmy]

So what did you decide on? I'm kind of on a beginner/some experience level, got a job in a gym brand, working out every work day mon-fri, I have enough time to do 2-hour sessions and have been doing that for about 6 months. I kind of settled on a push/pull/legs routine, with the 2nd leg day being on and off for now (got a 1yr old kid, and Saturdays are "asymetrical" to say the least)... I constantly go through reevaluations of split preference, Should I do upper/lower, or what I'm doing now... Just can't decide. PPL has served me well, I've made really good progress in strength and appearance, and legs appear to be keeping up despite being de-prioritized for that asymetrical Saturday... but I just can't be sure it's the right choice for me, as opposed to a, say, 3 upper body/2 lower body week. I have a phobia of wasted time and effort, I just want to make a decision and stick with it/be done with thinking about it... Ugh.

[@EnigmaticAnamoly]

​@@SBezmy i feel ya man. Im always hung up on how to split my pushes because i wanna do my chest and shoulders twice a week but i want to be able to do OHP on from fresh, not after bench pressing or incline pressing. Then i have to consider/prioritize rest for the secondary muscles so they don't compromise my chest day. Drives me crazy sometimes lol

[@CamberFitness]

I tried the full body 5 times a week (different exercises for each group each time) and enjoyed it at first but my body couldn’t take the constant beating. Ended up with a sprained bicep tendon and got to the point where it hurt to hold a soda can. PPL works best for me at home and then full body when out of town without many options. 💪

[@anthonyskrzypczak9437]

Full body should be 3 days a week, longer sessions to compensate. I tried what you did, also got an injury.

[@Moccalocca100]

Since when is a full body 5 days a week?🤣 ofc your body became it tired. It should be 3 days a week

[@CamberFitness]

@@Moccalocca100 it was a shortened version where you do all the same volume that you would have over a 5 day period. So if you’d do Squats, lunges, leg ext, leg curl, calf raise in a leg day, you’d do one of those each day. The idea was that you hit each exercise harder than if all in the same day, which worked, but your legs can’t really fully recover. It made it easier mentally to push harder too cause you knew that was your only leg exercise for the day. And you’d do the same with a movement from the other push and pull days.

[@lifeforgod07]

I feel like the full body 5+ times a week thing is only good for very very experienced lifters with 10+ years of consistent experience. They can probably handle the volume but I know I would get injured trying it

[@bradturner7678]

@@lifeforgod07 anyone could probably do it, youd need to lower volume and intensity on the days tho. you could do 2 sets of chest per day for example, monday (heavy bench) tuesday (pec dec) wednesday (incline press) thursday (cable flys) friday (pushups) so you can mix a day of higher intensity, and other days with more isolation. it really isnt needed but you probably dont need to be super experienced to be able to do it.

[@mykal2803]

"Push, legs, pull Marge welcome to the fire."

[@cubitub]

dr mike is the hero we need but dont deserve.

[@GVS]

Agree this was wonderful.

[@neversate]

Upper lower 4 times per week is optimum for 90 %people who work 9 to 5

[@chaotikgaming7412]

You a dark knight guy too??

[@tomasexteriors]

So detailed 💯 informative and very calming the way guy talks ☕ he knows his shit 💯

[@lalithrockz]

@@GVS hey

[@rampage222555]

I do the PPL split asynchronous, but I feel like doing it this way keeps me motivated and enjoying workouts. I go to the gym anywhere from 3-6 times a week depending on different things like whether muscles are healed, injury, or plainly whether I feel like driving to the gym that day. Strict programming may be better for gains, but it gets boring quick. There's also the matter of balancing gym time and life time.

[@MrKarolWlodarczyk]

Same.i don't quite understand why asynchronous is bad.

[@TheDoosh79]

@@MrKarolWlodarczyk Exactly, I mean your body doesn't know what a week or a month is, just like it doesn't know what a Tuesday is.

[@Issvor]

​@@MrKarolWlodarczykno one said async is bad for hypertrophy or strength gains, it's just inconsistent and doesn't fit the majority's schedule since life revolves around a 7 day week

[@Remixrator]

Same, aaynchronous is fine for me. I like the PPL due to its variety. I always look forward to push day and this keeps me going. Full body was pretty boring and i just started adding more and more exercises so the session time was insane.

[@ReneSVSales]

For one of the upper/lower downsides I tried training 3 days upper body and 2 days lower body, and the recovery is going good. Thanks for the info bro

[@MK_619]

I want to do upper/lower/upper/lower/upper/rest/rest, so I train during the week and chill during the weekend. Is this also what you follow? Or do you not recommend it?

[@ReneSVSales]

@@MK_619 It worked well for me bro, same workin days!

[@Avidsaur]

M K I’m getting on upper lower. I’m doing upper/lower rest, upper/lower rest

[@MK_619]

@@Avidsaur i switched to leg/push/pull/lower/upper and I prefer it a lot more

[@Avidsaur]

M K I was doing something similar but I got bored and plateaued.

[@Arujye]

8:09 : Upsides of UpaLowa 9:54 : Downsides of UpaLowa 13:11 : Upsides of PLP 17:00 : Downsides of PLP 19:27 : Upsides of FullBody 23:41 : Downsides of FullBody 30:37 : How to choose Excellent review, i disagree with some points, but like the whole video

[@mianashhad9802]

What do you disagree with?

[@Wrenhollow-arts]

Thank you!!

[@connorgeorge2665]

Just what I was looking for thank you

[@Eldildo2]

Thx dood

[@Apple.Jackedd]

@DH tripping

[@g_raff_har4530]

This video held my interest so easily the whole time. My mind normally gets so distracted

[@94jmh]

Irony being Mike has adhd. He’s medicated though

[@JeffD726]

I’m glad you felt that way bc I found it overwhelming….and yet still quite informative…. And entertaining….I’m quite the simpleton. 🙏

[@christopherbell7948]

Yeah. He's the fucking man

[@christopherbell7948]

Makes sense. I also have AdHD. I wondered why I found him so engaging. I guess this is what I look like emphatically explaining something I'm passionate about to folks who can't wait for me shut the heck up haha

[@KitKat10281]

Love that you present the slides of info along with talking - can listen and get a lot, but watching with the slides allows for ease of note-taking.

[@james_putnam]

For me, the most successful program I’ve ran has been the 5 day upper lower. Day 1- Upper Day 2- Lower Day 3- Upper Day 4-Lower Day 5- upper body weak points (Arms and shoulders)

[@bwade6488]

This is the answer for everyone asking what to do about certain muscles not being hit. Simply add a 5th day and target what you think you’re missing. Doesn’t have to be a 2 hour session. Take 30 minutes and get it done!

[@SAMPRZZZ]

I was thinking exactly about that. Gonna try it to see. Day 5 is going to be delts and bis.

[@frog6054]

I'm going to follow this routine!

[@honeybadger6916]

Another example for 5 times a week and then rest on weekend: 1. Legs 2.Pull 3.Push 4.Lower 5.Upper

[@FrostyBob99]

Old dude here. Grew up on the bro splits. So it's a little different the way I go about it but alot of the same. 1. Legs 2. Chest and triceps 3. Back and biceps/ quads 4. Shoulders 5. Arms I do calves on legs day and do extra calves and abs on any day I have time. When I do quads on back day, sometimes I do them at night but I workout mostly in the mornings. So it kinda looks like a LPP Bro Split lol.

[@Mezorh]

Upper/Lower/Push/Pull/Legs/Lagging muscle(s): 6 day split

[@arkelbridgewater5351]

That's fucking fire 🔥

[@sill3n]

Wow genius. Big muscles 2x a week. And smaller/lagging 3x a week. Maybe even 4.

[@JanKosowski]

Why I never had this idea? Gem!

[@yourpops6901]

Only issue is that you are hitting chest on Monday and Wednesday (for example), and having to wait 5 days to hit it again, while PPL has 3-4 days in-between all muscles groups.

[@JanKosowski]

@@yourpops6901 The power of this formula is that you can do whatever you want on the "lagging muscles" day. It may be chest if this is what you want.

[@AndysEdits]

"some women doing 50 rep leg extension with 50 RIR" nearly fell off my chair, lmao 😂

[@magainza1195]

auto-play landed me on this video while i was nodding off in front of my computer, came to and went wow this is the video on splits Ive been looking for! thank you! Also your tone of voice was very soothing yet engaging to wake up to.

[@madayass1790]

It's a blessing to have dr mike in this sport.

[@KevinSmith-gw5rk]

"Welcome to the fire Aunt Marg!" 🔥

[@AimfitAu]

Love his stories hey!!

[@tucon3s270]

xD best part of the video

[@XTheSpartanX7]

I do full body 3 x a week. Did full body 6 months, upper lower 3 months and PPL about 4 months and realized I was most consistent and looked forward to training when doing full body. The only time I switch it up is when I train with a friend because they always love some type of split and going "beast mode" on a bodypart and then not showing up to the gym for a month lolz I can't talk them out of it.

[@jamesfahy9954]

It really is near impossible to change those people's mindset. They refuse to believe a muscle can grow with anything less than 12 working sets per workout.

[@shubhamkeshari9950]

Currently I am doing Full body 3 times.a Week .. . happy to hear your experience

[@rocketeightyseven1823]

@@shubhamkeshari9950 I love doing full body. It takes a lot of ground work to set up, but I vary my rep ranges and vary my intensity all while doing a full body in roughly 75 mins every other day. This is by far has been my favorite way to train. One exercise per body part..three times a week...it's how the greats all worked out back in the day before the bro splits or drugs permeated our culture. It's a shame that most people ignore these principles.

[@kebinyo]

😂😂😂

[@adrianmach3608]

How do you even do a full body workout 3x a week? My hams take like 5 days to heal, my pecs take like 2-3 days. Side delts nead atleast 2 days. I don't get how it can even be done to make sense and squeeze water out of a stone each session.

[@threedawg]

Love having so many different chapters to skip to when I come back to a video. This video is good. Thank You.

[@drosenstroem]

A lecture with practically applicable concrete explanations. Served with no bullshit and good humor. Nice work.

[@luisrolon6421]

so glad to see the grownups taking over this space. thank you for the work youre doing.

[@calebs2449]

In my experience, full body is the most enjoyable, which results in the easiest 'mental' battle.

[@chrono8233]

also if you just adjust your intensity it will negate all the "cons" of the workout and recovery will be fast and easy. You can't destroy muscles on full body, Just stimulate. The goal is to simulate them just enough to grow. Not to tear them to shreds so you need 6 days of recovery.

[@TheMaxik]

I do full body two times per week. It's okey, I enjoy it. It's a bit of a struggle towards the end, when I need to train legs.

[@calebsiemens5067]

What's up caleb s. Sincerely, Caleb S.

[@Mo-kl4fb]

Agreed. I do it 3 times a week. I fucking love it

[@tianarmas1665]

@@TheMaxik I always do legs first lol Squats 3 x week, Deadlift 1/2 x week and then the rest. This way I force myself to do legs first

[@spencerschubert5001]

I don’t understand what the big deal is with “asynchronous splits”. Seems like more of a GOOD thing than a bad thing to me. If you’re doing the EXACT same workout always on Monday or on Friday, one of those days is likely to be consistently better/worse for your overall strength and recovery… for example you might be better rested on Monday and you can try to beat your last-weeks numbers on multiple lifts… or maybe Monday is your bad day because you often get drunk on the weekend. By rotating which day you do which thing… you’ll have a more balanced routine

[@dessertstorm7476]

things not breaking into 7 days periods is just unnatural God made 7 days for a reason

[@tonipernar8745]

@@dessertstorm7476 Leviticus 19:19 “‘Do not wear clothing woven of two kinds of material." Imagine programming your split because we have a made up 7 day calendar. The only natural thing is listening to your body.

[@mrbouncelol]

@@tonipernar8745 we made a calendar because routine is usually good for us

[@tonipernar8745]

@@mrbouncelol doesnt change the fact its completely arbitrary made up thing. its got nothing to do with "nature"

[@dessertstorm7476]

@@tonipernar8745 sounds like some leftist anti god, anti family nonsense

[@bpundt1094]

“For the rest of us that don’t have lives and we just want muscle growth, this is the place to be” good to know I’m in the right spot 😂

[@ZhouFinLau]

Dude just seems so wholesome man, Idk what to say lol

[@gglreallysucks5512]

Just say thanks :)

[@krismi1755]

Wow this is awesome, feels like being in college and getting a lecture except it’s enjoyable and interesting topic

[@arjunmahajan4049]

One of the best videos I have ever watched on Training Splits! Amazing work 👏🏻

[@AK47_.]

All this information for free. Damn. This is fricken amazing. I only have 3 days a week, family, work etc etc. I’m doing upper / lower / full body. Or upper / lower / upper (week1) then lower / upper / lower (week 2). Bearing in mind the gyms (in the uk) have only recently opened back up. Thanks once again for all this info.

[@superbiaant]

Same. Full body just takes too long without a lot of super sets. Once I switched to Upper/Lower/Full Body I recover well and can be consistent.

[@punkandlifting]

This is great. I started doing pull push legs and an added arm day at the end to hit arms more often since they recover quickly and could use more frequency. Then rest repeat.

[@punkandlifting]

I never worried about my split being synchronized to the day of the week.

[@IAMJhonnyBravo]

HUNTER LABRADA uses the same split for a reason! BEST ONE!

[@ABHISHEKSHARMA1993]

@@punkandlifting yeah same. No need to tie muscle groups to days. Just follow PLP rest and repeat

[@punkandlifting]

@@IAMJhonnyBravo yeah he does. I’ve been living it. Even though I find arm day to be boring. It allows me to focus on the bigger muscles on push and pull days and still get a tricep and bicep exercise squeezed in and also get more arm volume in on its own day

[@IAMJhonnyBravo]

@@punkandlifting 100% agree

[@jabberat]

“Push legs pull Margaret welcome to the fire” hilarious!

[@justingoforth8102]

That "peppering" in biceps calves shoulders into my ppl routine to make it more advanced was a game changer for my program. Tha nks

[@matkasim]

the most comprehensive info on training splits. thank you

[@arashghanbari5907]

The soccer mom and grandpa jokes had me lol. Love your presentation style Mike. You keep stuff entertaining. Could listen to you speaking for hours on end. Please do a lecture series on presentation and public speaking, humour, etc,...

[@TrollPductions]

Love watching these videos while doing cardio. Currently fullbody 3x & cardio 2-3x on off days. Beginner in a slight deficit recomping. Thank you for the great information.

[@jameshaskell1073]

This summer I did this (and really liked it): Full body Rest Full body Rest Upper Lower Rest

[@weelee4352]

Full body Heavy bag training Rest Full body Heavy bag training Tendonitis Rest

[@nickfanzo]

The issue I had with fully body is your tired as shit by 3/4 of the way through

[@peterjames3238]

@@nickfanzothen lower your sets. If you’re dead by 3/4 of the way through, drop your sets from 4 to 3 and focus on those 3 sets getting a really good stretch and hitting failure on the final set

[@Hells_Gift_MB]

Full body (Mon, Weds, Friday) works for me. Anything for than 3 days in the gym is too much of a commitment. Also if you know you can only do 2 sessions a week you can increase volume massively on full body and have 3 days rest before hitting it again. Best split for balancing gym and having a life.

[@GUITARTIME2024]

I wouldn't increase the volume like that. Increases injury risk. Just miss the day and call it recovery.

[@tom47235]

this routine, with light cardio on rest days is the best i would say.

[@renuwarbhe5436]

this is one of the most under rated TY channel. Always putting out great stuff.

[@supermexican12]

blessed to have this trove of information at my disposal. love you bro

[@seanparsons7795]

Long time listener, first time caller. Love the content and how you’re not taking things too seriously!

[@AustinNagy]

This is great advice and very pragmatic. I feel like often programming can get lost in the details and over complicated.

[@top1percent_fit]

Damn! Quality eduction with sprinkled in well timed humour! It doesn't get better than that 😂

[@sujayshah13]

Combine them. I tried almost all available splits in my 6+ years of training experience, and I think Full Body - Push - Pull - Legs is the best split I've ever done.

[@Vexreal_]

that sounds about right tbh. it would let you hit pretty much every muscle in a week with just 4 workout days

[@Moi_81]

On an upper lower push pull leg split and it works for me.

[@starmorpheus]

@@Moi_81Same :)

[@robertpattison1104]

That's what I do too, getting best results ever with 2 rest days

[@omenvii242]

Currently I use a push-pull-legs but only one leg day with two rests days from lifting. This is mainly due to the fact I swim, and run as well in addition to lifting. Which I will say, balancing running, swimming, and lifting definitely a challenge. So typically keep my lifting sessions between 30-40 minutes.

[@sekainotamago]

As a super fresh rookie into training and after hours of watching videos on youtube this one was a god send. The advice at the end makes so much sense and seems like a great progression that will cement knowledge overtime, will definitely try this. Thank you!

[@chuckbuttons0699]

This information and the ways it's delivered is gold.

[@orthellen4193]

All are great- you can also do upper- lower with 3 days upper and 2 days lower!

[@wafelsen]

I was going to suggest/ask about this.

[@Magic_beans_]

Or ULPLP, or ULUL with the fifth day for faster healing groups or those you want to prioritize. Dr. Mike said upper-lower goes a long goes a long way, but I’d go a step further and say that with modifications like those it goes as far as 90% of us will ever care to go.

[@strewtherrolson862]

madness

[@skive800]

Yes, I just created a program structured like that and it's awesome. Good recovery and nicely spread volume for maximum hypertrophy.

[@playmanA]

I landed on the U-L-U-L-U split a while ago, and I think it is my preferred approach. It allows me to: get more frequency/ volume in on upper body throughout the week; more recovery for lower body; train push and pull movements on the same day which feels better from an injury prevention perspective; and finally, each session is manageable between 60 - 90 minutes.

[@HappyG1lmor488]

This video is wildly helpful for guys like me who spend a week obsessing on which split/routine to go with.

[@jwijnhoff7146]

This is the best and most complete guide ive ever seen

[@johnluteru5104]

Thanks for this. I do a PPL with an asynchronous split. I feel like I can do more bicep and maybe back due to recovery, but like you said the structure.

[@pastelmoon9118]

been doing the upper and lower body split weekly. Feels the most sustainable and muscles have enough time to heal + feel rested and motivated to keep the routine! during rest days doing running/walking

[@Baby_Bear769]

14:44 the way he said it got me 😂

[@89MAC]

Fckn awesome channel, literally watching videos back to back! 💪🏼

[@azadr9231]

So educational and so entertaining the same time. Love your sense of humor. You'd make a great university professor. No one would ever get bored in your lectures.

[@cdrtej]

You know he's a university professor, right?

[@ParvParashar]

Masterpiece. This is simply the best and most comprehensive video on bodybuilding splits ever! Extremely valuable premium quality information that we’ve access to in the video for free. That’s just outstanding! I’m quite grateful for your presence and appreciative of all the content that you produce for us. I’m forever thankful and indebted to you for your help and advice! 💪🙏👍

[@Chaosdude341]

I am absolutely loving these sophisticated answers to simple questions. Please, more of these! These and the nutrition myth series are gold.

[@mattd322]

I can't believe that you put this content out for free. Thank you, Dr. Mike!

[@_weetod]

This is the video I needed to choose my new training split, thanks 👍🏻

[@Nishinga.]

This was fucking incredible. Thank you SO much for all the quality content you put out man, I sincerely appreciate it. I want to become a personal trainer through NASM so bad but I’m also nervous about it. These videos are making me feel more confident in my decision and easing my worries. Thanks again brother!

[@jorgeandrestaverareyes7381]

DUDE this was gold! Im going full push legs pull next week

[@davp4435]

Why are using my profile picture!! Imposter!!

[@anitahill8153]

This video was perfect! Exactly what I needed. Thank you!

[@mattybullen3904]

Dr Mike, you have revolutionised my training leaving every session pumped as hell and growing like jacks bean stalk

[@spookinoff]

Something like this ALWAYS works for me and I keep coming back to it. Using a horizontal emphasis one upper body day, and a vertical emphasis the next keeps things nice and balanced and let's you start the second upper body session w/dips and chins which hammer the shit out of bis/tris as well as chest/back. Plus you hit arms and delts w/supersets at the end of both upper days and then a high rep arm and delt accessory day to finish the week. Plenty of volume and all very balanced. Exercises are just examples: D1) Upper: Bench, Row, OHP, Pulldown, Tris/Bis (superset), Side/Rear Delts (superset). D2) Lower: Squat, Leg Ext, RDL, Lying Leg Curl, Calves D3) Off D4) Upper: Dip, Chin, Incline DB Press, DB Row, Tris/Bis (superset), Side/Rear Delts (superset) D5) Lower: Leg Press, Back Ext, BSS or Lunge, Seated Leg Curl, Calves D6) Accessories: side/rear delts, bis/tris. Chest back isolation work is optional this day. D7) Off

[@Ihaveausernametoo]

"Hypertrophy Specific Training" is the most scientifically backed up hypertrophy training I've seen. The studies found that it's not actually the max load that triggers hypertrophy but the progressive increase from about 70% of your rep-max. This changed everything for me. Now I always do 3 full body workout per week, been doing it for 10 years. In other words, you can get a lot more from a lot less and save yourself from injury. And since the progression is built-in there's no need to switch things up, super-set, multi-set etc.

[@cheerfulheartdeepmind685]

YESSSS.... I've tried everything.... full body is the best and the fastest in terms of gainZ.... moreover.... full body also strangely increases your work capacity... as in the PPL split... however.... if you add more sets, overtraining simply kicks in.... and YESSS!!!.... Adding more reps close to failure in full body is like hypertrophy on Steroids!!!.... this really keeps progressive overload and gainZ!!!!👍

[@Deupey445]

This video is awesome. I’ve been an on and off lifter for nearly 3 years (due to sports/injuries) and this summarized all the thoughts I’ve had about lifting into one video. Thanks so much

[@santiagohiguerey1081]

I love this guy! I already know all this but the delivery kept me going all 30 min

[@lukepownall7292]

Within the upper / lower & PPL / 6 day training setups there is a lot of room for customising things to get around some of the drawbacks mentioned about both of these “splits”. For example, a very common setup among a lot of top natty guys here in Australia is a 5 day upper / lower setup, with three upper days & two lower days.. Also, you can customise a six day upper / lower setup where chest & back get hit 2-3 times, delts & arms get four days and lower body gets two days.

[@alpolacci]

I found that it works really well to tweak a bit the standard Upper Lower. On Upper i do big upper body muscles like chest and back and shoulders, while on Lower I do legs and some isolation for the upper body (arms or lateral/rear raises). In this way you can sneak in more volume for those smaller muscles without making the Upper day like 2h long.

[@paulx7620]

Really good video, I don't think I've ever understood this better then I do right now by a considerable amount. Really great thank you very much!

[@josephopoku194]

Am not even watching this for training splits. Im watching for the underlying ideas and gems this man is giving about training in general. Thank you

[@SalmonTree]

Layne Norton’s PHAT program was probably the best split I’ve ever used. Best gains and really opened my eyes to how much volume in the leg sessions I was lacking

[@Pantelifts10]

Same here. Actually I'm still using it

[@BigfootUnibrowMan]

I rotate, PHAT and PPL usually, sometimes throw in Arnold's blueprint

[@marcusearnshaw1816]

What is PHAT

[@BigfootUnibrowMan]

@@marcusearnshaw1816 Power and Hypertrophy Adaptive Training

[@marcusearnshaw1816]

@@BigfootUnibrowMan thank you sir

[@801tb]

Upper/lower 3x week for me. Everything is hit 2x/10 days instead of 2x/ 7 days on normal UL 4day split.

[@DRGN-TYPE]

This video is underratedly good! I feel like everyone who's getting into lifting seriously should watch.

[@joshhesseltine91]

Hey man I just wanna say I recently just found you. You are no doubt the best free trainer on KZbin. I reevaluated my training I was doing upper lower 6 times a week but alot volume trying too cram my upper body did the push legs pull 6 times a week instantly started making gains again. I think I was doing too much volume in my upper. Your a life saver

[@gregb1323]

I love the upper lower split, but I noticed that my arms are really lagging, sobbing decided to do UPPER, LOWER, REST, UPPER, LOWER, ARMS(side delts,forearms, etc.) REST

[@diverdown81]

I liked the video less than a minute in simply for the "just depends" part...thank you

[@Magic_beans_]

I see that all the time. Twenty minutes of discussion and analysis, only to end on “so really it comes down to what works best for you.” If I knew what worked best for me I wouldn’t be here.

[@notsoanonymous686]

Thank you for your objective, honest approach. I appreciate you! 👊🏽

[@RasmusSvedin]

I have trained since I was 12 and am now 30, though I never emphasized hypertrophy. I always come back to full body 3x a week with two routines: 1. Quad heavy leg exercise - compound pull - compound push - rotational exercise. 2. Hamheavy leg exercise - compound pull - compound push - lateral raise or upright row. I just alternate between these and then get that double rest day in the end to feel fresh. I've tried everything else but this is what works the best for me and keep me motivated. It also brought me my best gains when I regularly went to the gym in my early twenties. Simple and underated minimalist routine.

[@danielstarr9037]

I’ve been training for about 11 years and I’m about 6 weeks into my kinda advanced/going by what’s healed full body day routine. I’ve found that going full body but at all times finding 1 joint to keep on active recovery for about a week or more if needed at a time works best. I’ll be doing my normal routine but going lighter on knee intensive work one week or elbow intensive work another week and shoulder and so on. It’s really been a game changer for me (someone who hasn’t always taken care of my joints the way I should have)

[@mrgeek434]

I've done all of these splits over the years (bro-split, PPL, U/L, full-body), and I didn't really notice any difference in the rate of gains that I experienced. There are probably minor advantages to hitting a muscle 2-3x a week vs 1x a week, but if you're just a natty recreational lifter, it doesn't really matter, because you've made about 90% of the gains you're ever going to make after 3-5 years of consistent lifting. Better to just do what you enjoy and will adhere to.

[@talllifts174]

I personally definitively saw a drastic difference when I started training bodyparts 2 times per week, and another boost for bench specifically when I started doing it 3-4 times per week. It almost felt like second newbie gains for me. Maybe it's genetics, who knows.

[@rdm5687]

Wise words.

[@anabolismenjoyer495]

Definitely true for 90% of lifters, but for someone more advanced taking everything possible into consideration to optimize their program this would be helpful

[@seaneriksen2695]

I do 0 times per week and still look boss

[@Addyman.Strong]

@@talllifts174 Same as far as hypertrophy goes I gain a lot of mass quickly when I started PPL, now I'm doing U/L with an arm day a lot easier to do when you have a physically demanding job.

[@Matt00740]

This is so informative and balanced explained. Thank you ! I am doing PPL and I’ve got to understand little bit more about how I can target my smaller group of muscles ! Because sometimes when I left the gym I did left actually unsatisfied with my smaller groups not being trained as much as I would like! I will incorporate them in different days so I can see bigger results. Thank you again !

[@mikebrand007]

Awesome video man, exactly what i was looking for.

[@azozfs5330]

I swear to god Dr mike is the most hilarious fitness guy out there! I always laugh at his subtle jokes. Yeah and he’s smart too!

[@nathansidhu6723]

Don't swear to the Lord

[@Mo-kl4fb]

I've gained over 17lbs of muscle since I switched to full body 3X a week. I'm always excited for the next workout. No muscle is sore on workout days because there's always a day off between working days. I include strength as well as hypertrophy exercises on each day interchangeably. I never skip ancillary muscles like calves or abs. It's just the perfect split for me.

[@truestrength-oz5kk]

you cant gain that amount unless you are on cycle dumbass

[@soar_dfuzr7514]

@@truestrength-oz5kk bro he didn't mention when he switched to Full body workout..... He could have switched it like 5-7 yrs ago who knows

[@Mo-kl4fb]

@@PlaywithDaisy That was a year ago, I've been going to the gym for 2 and a half years so far. I'm now on the original PHAT workout program and I'm loving it

[@Partart3160]

Thank you soooooo much!!!! I am learning a lot from you.

[@jmfitzy2]

Wow, great analysis. A little something for everyone at every stage. Thanks.

[@Breizheker1]

You can mix it: ppl, day off, upper lower, day off. 5 workout a week, 2 day of rest, and you hit everything twice (or just do legs once a week if you like to be able to walk normally ...)

[@janzehnder1787]

Yeah Do Legs once Per Week like so (PP/PPL/P) So its async but i think my Legs dont need more Volume because my Upperbody needs more Volume.

[@aqshal8552]

@@janzehnder1787 is it okay if i do that like pp/rest/ppl/rest so i got 2 days to recover because i think 6 days is too much for me but i really like ppl programs😢.

[@1brunner699]

@@janzehnder1787 only one day of legs per week though? I actually prefer prioritizing legs since I feel like a lot of amateur bodybuilders tend to look too heavy and don’t personally want that look.

[@1brunner699]

@@aqshal8552 I really wouldn’t recommend legs only once weekly especially if you’re hitting each of your upper body muscle groups at least twice.

[@janzehnder1787]

@@1brunner699 yeah I know but my Legs are easier to grow than my Upperbody. But I Chaned it back regardless, been hitting legs 2x again since mid last year..

[@trevorbadger91]

I fucking love your channel. Your analysis of these three splits addresses every concern I've had with each of them. You really, really know what you're talking about.

[@jgray3346]

just found this channel and i subbed within seconds. great straight to the point content. i love it.

[@ashk1988]

Totally agree on the training quad point. I get a much better mind muscle connection when I'm focusing on 1 or 2 muscle groups per session.

[@noahdecampo2017]

would love to see a video comparing the arnold split to ppl

[@blazorb5907]

27:35 exactly Btw the thing that gets me, my main issue is mental fatigue. I've tried lowering down my volume and intensity so many times, I just need to restrict my self to every second day. But i love the gym and still do 5x Push / pull / rest / push / legs / pull / rest And before i did pull push legs rest and repeat on 8x cycle rather than 7x being a week

[@vaasmontenegro3993]

thankyou for the hilarious and thoroughly comprehensive video

[@Weeho_]

This helping me come to terms with my tennis elbow now appearing 8 months into my program. Love love love your videos man, nothin else as informative out there besides Jeff Nippard's science research study breakdowns. Thanks brother, I am excited to reinvent my wheel. Its time and full body may do just that.

[@justnwin1026]

I’ve been doing upper lower for years but I feel I’m missing out on some muscle groups, it can only be solved with having more sessions or going PPL. It’s really easy to be consistent 4x a week but time becomes an issue if I try 6x a week

[@patrickhouchins9074]

Why does he always look like he's laying down in these videos

[@ekronb5287]

That was a great video, it really helped me see what my body/experience was telling me too. The regular ppl split felt too rigid so I saw like a ppl and Arnold split and it really intrigued me. But this video really broke it down and I could not break away from it. Amazing content!!!

[@bartblack8054]

Also, I love how you, reference Jeff Nippard. I love his channel, and Bret Contreras too. They are are always referencing your work. Nice to see you guys supporting and collaborating with each other. I also like how body building has become very science and research driven, and it's not just bro science anymore, but people spending years carrying out scientific studies to tell us the most biomechanically advantageous way to lift and grow.