Do This Workout Split To Build Athletic Muscle

Do This Workout Split To Build Athletic Muscle and become an athletic freak with Strength Coach Dane Miller.
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0:00 What is Athletic Muscle?
2:08 Day 1 - Lower Body
5:13 Day 2 - Upper Body
8:51 Day 3 - Athlete Workout
11:50 Day 4 - Speed and Impulse
16:38 Secret To Athletic Muscle

[@GarageStrength]

Sign Up for FREE for 7 Days of our A.I. Strength Training App - Peak Strength 💪 👉 www.peakstrength.app/?YT&Video&APP&

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16

[@Natanyahu]

🌟Video Request : Complete Warm up for Full Body Weight Training workout

[@GarageStrength]

Noted.. Try this video for right now kzbin.info/www/bejne/fqfVn5men76VmcU

[@TheGentleman96]

@@GarageStrength Thank you.

[@twentyonetortas5921]

@@GarageStrength is there one for if you’re the martial arts type?

[@TheAwesomeMisha]

Yes! Complete workout (ideas), please! :)

[@mangothugshake.]

it’s actually not hard to search up upper body and lower body workouts for your specific sport I did it all in one day

[@hectornonayurbusiness2631]

Leg Day: 2 box snatch, front squat, reverse hyper Upper body day: Behind the neck jerk, Bench press drop sets, face pulls, dumbbell press, specific exercise Athletic day: PVC walk, Depth drop to bound, unilateral jump, reflexive work, Plyo work, specific work Impulse day: Cleans, Single leg squats(Bulg Squats), pull ups, DB's drop sets, DTC work, special exercise

[@haider2402]

how much reps should i be doing and sets im confused to that

[@DadsBelt.]

@@haider2402 usually it’s personal preference, research what you can do and experiment how much you can do.

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16

[@gradymilholen9979]

JLY! Romans 10:9! Jesus Christ knows and has all you will ever need!!!

[@aamishazeem3770]

Another banger. One of the very few credible sources for me when searching for exercises for athleticism.

[@rynhwtt]

Dane, Thank you for your time & knowledge. The fact we get to see these videos for free and a few clicks away is insane! Much Respect! 🤙🤙🤙

[@jovanantic4668]

Very good and informative! This training split is perfect for me and others that I know.

[@thomasbartee4390]

Hey Dave I’m a Freshamn in Highschool and I started doing your workout splits the 5 day one and I got extremely springy and more muscle in my legs and calf’s!

[@pixums]

how long did it take you to notice improvements in strength

[@davidgantz9378]

Keep it up buddy and you'll be phenomenal athlete by time your a senoir. If you don't quit you'll be like Superman on your 18th birthday

[@Evan-xf3cp]

@@davidgantz9378 I’m also a freshman and this made me realize how much time a have to get better, thanks

[@davidgantz9378]

@@Evan-xf3cp continue young man, you'll do great and you're doing great now. Remember, use your strength for kindness & everyone will remember you as great

[@Evan-xf3cp]

@@davidgantz9378 thanks

[@pixums]

thank you for this, summer football practice starts in 7 months so until then ima be grinding

[@Coach-MG]

Wow! This is a lot value, especially for a FREE video!

[@cammyt8220]

Incredible insight, thanks for your work coach!

[@thecoach717]

Great Video again, I need to watch this 5 more times! Cheers.

[@dimuthupushpakumara7319]

I met my teacher today wow.. Thanks

[@nedkulic2164]

Thank you Dave, Absolute fantastic tutorial! Looking forward to implementing your teaching into my Sons basketball athlete program. Cheers 😁👍🍺

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16

[@andreapin9233]

Dane your contents and videos are 🔥🔥🔥🔥🔥🔥

[@markosedlar7860]

You have so much knowledge

[@dragoph]

Do you ever use the McGill pull-up with your athletes. It’s kind of like a max effort very explosive pull-up for 1-3 reps. Love the videos. Hoping to join peak strength after clearing up some injuries

[@corinalymburner1121]

These always make me want to leave work stat! and hit the gym👌😉

[@BELLSOFSTEEL]

Quality stuff as always 😉

[@fakename3042]

Really love the enthusiam!

[@Jay-fn2lb]

That coast contra respect is awesome

[@theheebs100]

yooooooooo that pass the plate exercise looks like an absolute must to add to the rotation of exercises

[@itayhazan1247]

Thanks

[@WITEOUT97]

Excellent video!

[@oooooooooooooooooooooooooooo1o]

very useful video thx

[@CorazonV1]

Hopefully, I can work with a coach like you, one day

[@livinginorangevilleontario4246]

What would be the difference between the app you guys provide vs. your online coaching programs?

[@AjaychinuShah]

Your content is excellent like it wouldn't 👌.

[@aysesahiner4758]

Coach can you please your favorite expolisive exercises for top end speed /maximum velocity

[@user-vi9uq3dz1z]

so helpful

[@kacper8031]

Hi Coach, many thanks for the video! Would you recommend doing explosive work followed by airbike conditioning protocol (I use Phil Daru's protocol for fighters) during my athlete day? I can hit the weightroom only 3 x a week & I train grappling 6 x a week. Currently, I combine explosiveness & conditioning for my 3rd gym workout. However, I recently heard about "interference effect" and wonder if explosiveness + conditioning for 3 energy systems during one workout is a good idea?

[@FEEZedit]

I'm digging the Coast Contra T-shirt!

[@athletray720]

This is Great

[@MartialFitness656]

I used to be very athletic but after a few injuries and then covid coming along then getting ill for over a year i am now very out of shape my enegery tank being small and runs out quicker, my strength very weak and speed now pretty slow. I used to do football (soccer) at academy level, despite being 5’8 1/2 i was a Goalkeeper as was able to do very well due to my jump height and distance, reaction speed and movement speed. Started karate at 13 by the time I was 17 i was a black belt and then changed style in less than a year worked my way back up to brown belt. I also did athletics (100m, 200m,4x100m) competitively finishing top 5 everytime despite less than a year training compared to my competeitors (until i pulled and tore my hamstring several times) I have done many others sports over the years like, swimming, water polo, tennis, tap dancing, ballet. All of these spots did at a young age or only a year or two. I naturally have big and strong legs and only started training them in the gym at 16 and its was great. I worked to get a string core (gained a 4-6 pack but not just that areas but made sure to work on the other core muscles) C oimpared the the rest my upper body. (Arms, shoulder and back) were weaker but not weak, i was a speed based guy in more my sports I have pulled my hamstring 6 times and tore its 3 times (when doing athletics but I think that was an i overload of how much sport i was doing and not enough streching). Broke my little toes in half when i was 8 (fully healed)andf had a disc in my left ankle slip out when i was 15 (also fully healed) The bigger injuries where tearing ligaments in my left knee in half vertically and elongated loose ligament in my left ankled. All of these affect me if I don’t work on them. They made me inconsistent for a year or so. And then i got ill and have only just recovered and seemigly lost all my athletics ability now i want to get back in shape and back to sports, mainly volleyball, football (soccer) and a martial arts. I was wondering how is the best way to start and not overdo myself

[@delanowatts6520]

This video was amazing I workout 6 days a week Sunday rest day but this program I will try this this week thank you you help many people get better.

[@sugaatime]

How did it work for you? I am about to strt with it now

[@edwinclement8962]

Thanks, finished the Hybrid fitness programme, on week 1 of the powerlifting training. Just letting you know that I would be keen for a Athletic muscle programme based on this split.

[@valgreen.fuerza]

I ❤ this split . 🎉🎉

[@mrandrade784]

Dope spilt I needed this. Can this basically be used as an athletic off-season GPP? P.s the Coast Contra Tee dope!

[@buddycasas8939]

Amazing

[@oscaryjennyorueta0911]

Could you use the kettle bells for front squats vs the straight bar ?

[@joshuazammett31]

COAST CONTRA SHIRT?!? My man is a true hip-hop head 🔥

[@AlteredState1123]

Inspiring energy. That is a packed week. All I can say is that participants better have a good recovery game if they are working this much.

[@abender06]

It's complete over training. And there's no such thing as athletic muscle. Athletes use their muscle to practice whatever sport they play.

[@user-hv7ef4st2r]

@@abender06 I think what's meant by athletic muscle is responsive muscle for a given sport, as opposed to just building muscle mass. A bodybuilder's muscles won't be as useful to a football player unless the bodybuilder trains the muscles to be responsive.

[@abender06]

Muscle is muscle. Bodybuilders wouldn't be good at a lot of sports because they are extremely heavy and therefore slow. Being good at football requires decades of working at running, cutting, tackling, catching etc. These are all skills that you work on. It's a myth that there is explosive muscle and bulky muscle. Bodybuilders have more fast twitch muscle fibers than Olympic sprinters. But because they are 100 pounds heavier and have worse technique they are way slower. @@user-hv7ef4st2r

[@shanesummers1458]

It's fuck all

[@Andrew_J123]

Genuine question, when would you need or want less absolute strength? I suppose in my head you might want to do more training that allows you to express your strength in a shorter time frame where the training probably won't have you improve your 1rm but Idk when you'd want to not be as strong

[@lohty2587]

i am a long jumper who is looking to improve my power and speed. would the app have a workout specific to my event?

[@leagariepy3479]

In your app, which sport should I pick if I’m doing ultimate frisbee?

[@diegobobadilla8616]

love the video Can you build an athletic body for multiple sports?

[@AjaychinuShah]

Can you implement some dragging phase on leg muscle with a pad and a cable for pad draggs like Tekken queen Electra. Car

[@connorbyrne836]

amazing video DAVE !

[@manparichannel3786]

Thumbnail is best ❤❤❤!!

[@codyrspooner9702]

What size PVC work well? 2"-4"? Have you used like sanitary PVC pipe? I can't remember which video you introduced the PVC walks :(

[@prisonmike6461]

How many times a week would you recommend I lift as a freshman linebacker? I’m in wrestling season right now so I don’t have that much time to go to the gym.

[@aryanhawaldar6657]

Sup Dane, Wondering if you had alternate exercises instead of Reverse Hyper and others that require specific machines and equipment that a local gym may not have? Love your videos though, they have a lot of good information

[@noahsetervold5407]

Hyperextensions can be a good one

[@kenfilas3370]

When would you incorporate a deadlift into this?

[@danmorley4556]

Hey, I'm Irish and I play GAA and im just wondering if you know the sport and could provide any excercises that should be done for it

[@IROCK1900]

What should the rest time between sets be? I come from powerlifting ish back ground so doing long rest times (3mins) however now I'm trying to adapt my training to my combat sports. Should I change rest time?

[@curlyo_o4370]

Recently started peak strength and it gave me that split, how do I organize it throughout the week?

[@enzorgri3471]

Hey Dave, thank you for the video, I found it helpful as a football player ! What should be the rep range and the rest time on the impulse day regarding the accessories ?

[@hazzo20]

See he still never answered you 😆 they never do

[@shaquilleoatmeal7419]

typically you want 6-8 reps on your compound lifts and 10-12 on your accessory lifts

[@shaquilleoatmeal7419]

about 1-2 minutes of rest for a better output in each set

[@citizen1981]

Comprehensive!

[@buddycasas8939]

Great❤

[@davidgantz9378]

3:17 > incredible > Eric Favors KILLING those box snatches with 330lbs ! Superman strong

[@javarilla]

I want the “Don’t Judge Me!” T-shirt. 3XL, please!

[@maddy.vicioso]

epic video

[@thelastjazzdrummer]

on the first leg day. can you do the snatch and the clean or should you alternate each block

[@PierrotC]

Hey, thank you a lot for all those informations. Just have a question in mind, when you say 4-days / week, do you assume the actual athletic workout aside, and if yes how many days ? For example, I train wrestling 2 days a week (I am a begginer), do I have to train 4 days more for the workout plan you are describing ? (6 sport days per week) Thank you very much

[@rickbeastrandolph]

Organic information

[@freshness2569]

what would yall do for the reverse hyper at a commercial gym

[@sondraraharja2755]

great....

[@leomarciano2718]

We need a video about diet for all weight classes

[@danialrehan3377]

Can we do goblet squats in place of fromt squat

[@langoljampradipkumar4697]

👏👏👏 Wowwh superb 💪💪💪👌

[@gj1233]

I usually split my workout into three sections: explosive, strength and accessory I follow an upper lower split 4 days a week

[@adamreyes9824]

How do you do your lower splits? 1 day push (quads, calves, glutes) and 1 day pull (hams)?

[@francescoairaudo2649]

Hey Dane, which day will we be doing to enhance our speed and agility?

[@GarageStrength]

Day 3

[@oraziotammeo4186]

the split is amazing I can't wait to try it. but the bench is criminal maybe it's sternum day surely not chest😂

[@satoristunt2672]

Video request from a big fan: workouts for pro cheerleaders!!

[@user-ip7lz3yk5e]

@GarageStrength how many sets and reps should I do.

[@peacefulbeast8386]

What do you think of doing 90° pushups, HSPUs, v-sits and planche progressions as an alternate to heavy barbell work(I don't have)?

[@nachiketdeshmukh4191]

I used to do it even though I would do Basic skills. And it felt overtraining to me... The skills you have mentioned are super advanced skills and require lot of bodyweight strength. 2 weight sessions and 2 these skills session in a week would be enough I feel in terms of recovery, growth etc..

[@raymondotoole2600]

Would this split be for pre season ?

[@user-sw2sl3bm5u]

Substitute for reverse hyper as my gym doesnt have that machine?

[@jacksavage5378]

hey I really strugle with power clean form so I can't really do It what should I do

[@diegoretamozo2669]

Ive no problem with my hips What could be then? I hae been diagnosticated with condromalacia

[@kadenwilliams9780]

so do you do the same workouts for a couple weeks and just increase the weight and then change the workout after????

[@mako1134]

Do you work with any golfers? Love to see what exercise you would use for a golfer. A lot of cns development for dynamic speed

[@xzanderboehm4689]

Would this work for a combat athlete?

[@hiphopesq]

Coast Contra!

[@bq4122]

I’ve never see a reverse hyper machine in any gym I’ve been too… even military gym. 😑 what machine is equivalent??

[@mangothugshake.]

The only thing I’m confused about is how do you be springy in your lifts so basically when you lift you go for fast and powerful movements and not slow and steady like bodybuilders

[@mntedits2039]

Please make a video build athletic muscle at home

[@gaugehoadley9510]

How much is it to use the app?

[@noa-ix9pe]

I'm seeing so many mixed opinions on how many strenght training days per muscle group are best as conditioning for jumping and explosiveness. Depends on each individual's body ofc and their training goal but it is interesting to hear different opinions. I am currently doing 2 leg days a week for example and I'm debating to decrease it to just 1 since many experts seem to prefer to hit each individual muscle group just once a week (if strenght training is just done to supplement your actual training and condition your body better for your sport)

[@lukasstolzenberg5315]

I train legs once per week because I am able to train them very hard each workout but for some reason I cant train my uperbody as hard as my lower...so i train uperbody 2 times a week...my legs grew crazy. after 6 month I did not fit into my old jeans. So i think it realy depens on your body.

[@abender06]

All you need to do is train full body one set to failure for each exercise once per week. Then you can do some lighter maintenance workouts. Training 7 days a week is horrible advice and will lead to injury.

[@mangothugshake.]

so how do you fit in cardio

[@mindofthomas4935]

Hi Dane, I did some heavy front squats recently and my rhomboids really hurt. Is it sign of weak rhomboids or bad technique?

[@GarageStrength]

I’d say a little bit of both, work on extending T spine more!

[@mindofthomas4935]

@@GarageStrength thanks!

[@deefecxgaming5048]

Does this work if I want to sprint ?

[@JaCoB_PeRrY123]

Sets and reps????

[@bennobayer309]

Can you do these exercises at 15?

[@melrickmina7418]

Is this the full split to build athelic muscle

[@ttr8141]

Wait… Wouldn’t they be better off with a full body workout instead of splits, especially with those playing sports that demand power and agility (Ex: tennis, track)? Most sports use body all at once as unit, rather than isolating one body part at a time like splits.

[@jakubfraczek1907]

What if we want to restructure this 4 day split into 3 day split, is it possible?

[@GarageStrength]

Definitely. Plug the impulse Olympic lift into the first exercise of the Athlete Day

[@TheBensmith5]

Coast Contra rep bro!!!!

[@GarageStrength]

Get it!

[@troybussmann73]

Would anyone be able to leave a full comprehensive rep and set scheme for these exercises?

[@troybussmann73]

This might be a stupid question but if anyone could humour me I’d appreciate it

[@gammalife7510]

👍🏿👍🏿👍🏿👍🏿 Also #coast

[@aweimoleayopeter6960]

Wait, you trained Chioma Onyekwere 😱