Everything WRONG With Your Workout Split (and how to fix it)

[@Coach_MarioRios]

Only $9 to do the bare minimum for your skin at tiege.com/mariowork

[@straightlusac]

Yo whats your opinion on Pereira-Procházka rematch?

[@Newcomer77]

@@straightlusache made a video on it on their mma channel

[@straightlusac]

@@Newcomer77 thanks dude

[@madhesh18]

Mon - Arms day (Biceps/Triceps/Foraems) Tue - Push (Shoulder/Chess) Thur - Pull (Back) Sat - Legs and Core

[@eddieogun]

I might jack this😂😂😂😂 I've been doing ... Mon legs Tues push Thurs pull Fri legs Sat core/plyo....I think I like yours better lol

[@pabloa6855]

Chess

[@TheM16riot]

Never miss Chess day

[@ezekpersia8291]

doing chess day make you beating Magnus Carlsen 🔥

[@buddybrick]

This is the msgnus carlson split.

[@rythumaddictzz1844]

The way he says "and this is why I'm excited to announce" with the most straight face and a bully tone gets me laughing everytime

[@eddieagui1554]

I like the less screaming vids

[@talha7647]

Deal with it.

[@trixnflips8238]

@@talha7647tabla periódica

[@Aurora-bv1ys]

THIS STUPID BODYBUILDER DOESN'T LIKE SCREAMING

[@TheDiorMatthew]

the shorts are just marketing if you think about it, he uses hooks to get your attention and then make his point. Some just take it out of context tho Both variations are good in my opinion tho

[@ahmadalmoumen5685]

Then watch martin

[@GMovieFA]

mario is literally a stud

[@mo_goat]

and this is why Leon Edwards has the most aesthetic workout program👍👍👍

[@S.O.A_Zero]

9:00 U/L split is a problem only if you can't program it correctly. Shoulders, Chest&Back for U 6 sets of quads and hams for L Repeat 2x a week and you get to 12 sets Add an arm&shoulders day and you'll get an amazing split

[@aravchopra5974]

The reason why I do Arnold Split is because you can do antagonistic supersets like when back is recovering from a set of pull-ups, you do incline bench after pull-ups, so it can save time and in my opinion is more efficient.

[@ZainHussain-w7p]

Bro forgot about cns

[@ethangc081]

I do a PPL split 6 days a week The push day consisting of A Standing DB Press Incline Bench Pushups Lateral Raises Tricep Pushdowns Overhead Extensions and for the 2nd push day i swap out the pushups with a db bench press and do them first and switch the standing DB press to 3rd in the workout then for the pullday I do Pullup Seated Cable Row Dumbbell Curl Incline Bench Curl Rope Face Pull and Situps then for the leg day I do Barbell Squats RDLS Leg Extensions Leg Curls Calve Raises+Tib Raises and Hanging Leg Raises and for the 2nd leg day swap out the RDL with a standard deadlift and the squat with a bulgarian split squat, doing the deadlift before the bulgarian split squat

[@Savitar1976]

My arnold split Back: 1.Pull ups with negatives x3 2.Bodyweight rows or Dumbbell row x3 3.Assisted pull ups x3 *(Im trying to get more pull ups thanks to this workout i got my 1 one)* Chest: 4.Push ups x3 5.Decline push ups x3 Arms: 1.Barbell bicep curl x3 2.Tricep dip x3 3.hammer curl x3 Skullcrusher dumbbell x3 (Superset) 4.Dumbell bicep curl single arm supinated x3 Single arm overhead tricep extension standing x3(superset) Legs and shoulder: 1.Lateral raises x3 2.Ring Face pull or hip huggers x3 3.Standing OHP x3 4.Romanian deadlift x3 5.Squats x3 6.bulgarian split squat x3 And thats it i workout at home with concrete13 kg dumbell a metal tube i use as a"barbell" but only for bicep curls two chairs for dips and a tree i use for pull ups i do what i got to do to get strong and big at home with what i have 💪💪

[@arjunkabule5707]

Stay hard brother 💪

[@savanthsajil7857]

My split Monday: chest, shoulder, tricep Tuesday: back , bicep, forearm Wednesday: legs, abs Thursday: chest, shoulder, tricep Friday: back, bicep, forearm Saturday: shoulder, triceps

[@divinity1495]

Ngl 6 days a week is overkill on recovery, you can either remove Saturday and take weekends off or remove a weekday

[@Collfuse]

@@divinity1495yeah i got strong more consistently ever since doing 4 days per week instead of 6. Definitely helps with body dysmorphia too since I’m no longer hyper focused on the gym

[@DaKurdishDawg]

Yo that’s the same split as mine

[@kigashleyjalalain6956]

Same bro but i take three days off for rest days. Should i change it or nah?

[@divinity1495]

@kigashleyjalalain6956 3 days rest is completely fine as long as you train harder each week, the advantage of a 4 day split is that you can recover from progressively overloading better than other splits.

[@kigashleyjalalain6956]

How about mine? Day 1- Back and bicep Day 2 - Chest and shoulder Day 3 - Leg and core Day 4/5 - Rest day Should I add more? What do you recommend?

[@Stuck_in_Space]

Honestly your training every muscle only once a week, so best would probably be a full body split or an upper lower full body split. That way you can target your muscles at least twice a week which would be better for hypertrophy. And also try to include rest days between your workouts for optimal recovery. Hoped this helps!

[@S.O.A_Zero]

The bro split is easily by not splitting shoulders and arms in 2 different days and having an upper-lower split after your first rest day. Or simply do something like Day 1 Chest&Biceps, Day 2 Back&Triceps and Day 3 legs. On day 1 you start by training rear delts, on day 2 you start by training lateral and front delts.

[@danielmckellar397]

I was just at the gym today and a guy told me how to split because I was doing the regular push pull legs split and he was telling me it was less optimal than. The one he recommended

[@miszczuniu536]

I prefer to balance my upper/lower by just doing arms on leg days. Its working really well for me

[@Meditationadi]

Here my five day upper/lower split ### Upper Body Workout (Monday, Wednesday, Friday) 1. **Wide Grip Pull-Ups**: 4 sets max reps 2. **Barbell Bent Over Rows**: 4 sets of 10-12 reps 3. **Lateral Raises **: 4 sets of 10-12 reps 4. **Incline Bench Press**: 4 sets of 10-12 reps 5. **Dips / Chin-Ups Superset**: 4 sets (Dips: 10 reps, Chin-Ups: 5-6 reps) 6. **Farmer Walks**: 4 sets, 12-15 laps or time-based (e.g., 30-60 seconds) ### Lower Body Workout (Tuesday, Thursday) 1. **Bulgarian Split Squats**: 4 sets of 10-12 reps 2. **Barbell Squats**: 4 sets of 10-12 reps 3. **Trap Bar Deadlifts**: 4 sets of 6-8 reps 4. **Hip Thrusts**: 4 sets of 10-12 reps

[@Caravanseraii]

Mario recently I came to see your channel after seeing the hate on instagram but now you are aesthetic natural physique is an inspiration for a natural skinny guy like me

[@Giovanni-l3c]

-Day 1 Chest & Shoulder -Day 2 Biceps & Back -Day 3 Legs & Triceps

[@BigJoshLegit-vc5ty]

Thank you Mario for inspiring me and making me realise that you can make an incredible transformation regardless of your genetics and that anyone can be healthy and athletic and most importantly, aesthetic 💯💯🙌

[@kirasandikage2778]

I am a mma athlete i due to my lack of time i do a split called full body bloody circulation or something like that where i train 2 days one day heavy and explosive the lower body and the upper body fast a long reps and the next day vice versa I think for my lack of actually weighlifting it gave me very good results

[@John8-58]

Chest/Arms, Legs, Back/Shoulders, rest, repeat

[@kalabarigamohancharan]

Mario, I love both you and your brother❤ You have genuinely good videos man👍😁

[@_Abdulziz506]

don’t take the “lower body” too literally, you can still move your back or arms volume in the lower day tic-tac-toe a winner🏆

[@brayanmelendez7178]

Who am I to say anything but as a consumer his videos are way better than his shorts. But his shorts are the reason I started watching his videos. Marketing af

[@Mangekyou15]

I do a strange split but it works for me. Push, Pull, Legs, Rest, Chest and Back, Arms and Shoulders, Cardio and Abs.

[@wispylicious7288]

My split is Monday:Rest Tuesday: Push Wednesday: Pull Thursday: Legs Friday: Chest / Back Saturday: Arms and Shoulders Sunday: Legs

[@alnaru3358]

Since i am busy i am having doing full body workouts where i work the legs and chest and the other day back and legs and the thrid day arms and legs which worked well for me

[@xarrowverse]

This is why Mario does standing bench press for his bedroom cardio with leon Edward's

[@tobinoobexamv9188]

Calm Mario is what we need🕶

[@A330-30-g]

Banger again

[@RevUser]

5 days splits are the best. Recovery and frequency in a balance😁

[@Nfuutfjoiy]

For what I do so deadlift doesn’t affect my leg day on PPL is I organize it like Pull Push Legs Rest Then I repeat the cycle after each rest day. Plus the additional day to recover helps a lot, and I only deadlift once a week cuz my low back gets sore. But I noticed for me personally, deadlift is one of those exercises u can still add strength with consistently just by doing it once a week

[@ek-pd4je]

Yeah I do almost the same but Legs-Push-Pull, I find this really effective

[@Ryeandr]

PPL is mid unless you are an unemployed teen.

[@Nfuutfjoiy]

@@Ryeandr working student here🙋‍♂️. But I agree cuz of the intensity, it’s kind of a hassle to go everyday.

[@ek-pd4je]

@@Ryeandr I work 8-4, don’t see what that has to do with the split though

[@FateOfAllFoolslol]

I do the bro split, I dont care what anyone says. It works and its made me the strongest and most muscular I have ever been. People say oh but you only work out one muscle group a week, yea but lets say I do arm day on monday, and when its time to do back day some of those back workouts also workout your arm muscles as secondary. Like a lat pulldown will also workout your bicep. If I do chest day that will also workout your tricep.

[@railasvuo]

I like it too and will do it as long as it works. I'm stronger every week and it wasn't like this before when I did something like ppl

[@chonkeboi]

Back exercises barely work your arms, other than pull ups and such. If you actually do your back exercises to target your back then it’s very suboptimal and honestly just not feasible to grow your arms, but if your progressing then keep doing it, once you stop progressing though try a higher frequency.

[@Abijith-s1j]

Mentzer Training program is not one set. 2 or 3 or 4 sets warmup and then the last set is the working set.where you do to failure. You body cannot train with more volume when you focus more on intensity -mike mentzer

[@ViggoJonsson-j9n]

The good thing about Arnold split is being able to superset ur exercises to save time

[@seckl7070]

Isnt another 4 day split option 1. day Back, Glutes, Hamsterings Biceps 2. day Chest Quads Delts Triceps?

[@gufolo-fi7242]

I do 4 workouts a week: full body, HIIT, full body, HIIT. Being that I put on weight easily I find it good, you just use 2 hours every full body day

[@marksmith2854]

I agree, legs doesn't need to be by itself

[@Ozzmutt87]

Great information!

[@shazanthengilan3070]

I do Pull Push Leg

[@nightmare5309]

Please give me some insight on the effectiveness of this split that I'm using rn- Mon- Chest & Shoulders Tue- Arms Wed- Back Thu- Chest & Shoulders Fri- Arms Sat- Legs And Abs as finisher on 4 days

[@hung-workout]

Bro you don't need 2 arm day, if you did all the upper body compound exercises then you already hit your arm, you just need 1 arm day per week if you want. You should also add more leg and back days. If you want to train your shoulder more effectively then you should seperate your chest and your shoulder into 2 different days so that they don't affect each other. And you only need 1-2 abs day because the abs already got stimulated when doing the compound free weight exercises like Squad, Deadlift, Flat Bench Press, Standing Overhead Press, etc. (If you do those exercises with good form and use the amount of weight that you can control). Here is the more effective version of your split that you can try: Mon- Chest & Back Tue- Shoulders & Legs Wed- Arms Thu- (Rest) 30-60 min of LISS cardio (for active recover) and Abs Fri- Chest & Back Sat- Shoulders and Legs Sun- (Rest) 30-60 min of LISS cardio and Abs

[@aryandeo8367]

My split two days full body and 5 days upper body using athletic exercises

[@Lord_Nathaniel_Ashworth]

1:07 please 🥺 make a video on this subject 😢 🥺

[@TheCatabolicTrex]

There are plenty of people on KZbin who talk about periodization, I recommend Jonnie candito

[@hydrabruh]

this is why leon edwards uses push pull split when doing high intensity bedroom cardio with mario

[@thamkyehoong8077]

good shit mario

[@PRINKLETINKLE]

mario rios is the chael sonnen of gym yt

[@lachlan9966]

What would you recommend

[@Monk-Egamer]

I train forearms, neck and core variation for U/L leg day split

[@magma.124]

Bro you are the best

[@samyakchabukswar4576]

Love your videos bro❤❤❤

[@ICEcoldtristan2.0]

Workout splits keeping you big as hell

[@thomaslivingston5229]

time to find some new material bro

[@ICEcoldtristan2.0]

@@thomaslivingston5229 why don't you say that to every comment then

[@60fpszain49]

Bro ur sad just stop please​@@ICEcoldtristan2.0

[@FOR_frodo-]

So funny haha

[@boopdino8053]

​@@thomaslivingston5229 Finding some new material keeping you big as hell

[@prototype1156]

I feel when its legs two of the main that has improve is the squats and walking lunges.

[@lionelmessisburner7393]

I personally love the Arnold split

[@BigJoshLegit-vc5ty]

I do the arnold split, exept for the addition of doint abs every day

[@Stuck_in_Space]

Would including core on lower day for upper lower split balance things out more?

[@Collfuse]

I do push pull 4 days a week. Squat, thrust and lunges is technically a push while deadlifts is a pull

[@buthol1355]

Deadlift is a push 🫸🫷

[@ZephyrFoxdiePaine]

thats why leon edwards says arnold schwartz full name

[@bosyogurtlight]

Never heard of the Arnold split, sounds interesting to me ngl

[@agdunking3075]

Good upper lower split fix Day 1: Upper push dominant Day 2: Lower pull dominant Day 3: Upper pull dominant Day 4: Lower push dominant Day 5: Arm day

[@AngadxTate]

Mario can you make a video on the thumbless grip? I heard some fitness youtubers saying that its better for back day and gives you better mind muscle connection for like pull ups and rows. So thumbs over vs thumbs under

[@Ultimajoseph]

Which one should I do as a beginner

[@L0U-]

I don't understand why everyone hates on you keep it up man

[@seongeunchung3678]

Hey Mario, thanks for the amazing video! I am currently on bro split, and I was wondering whether it's 10-15 sets for a big muscle group (ex. Arms) or a small muscle group (biceps, triceps, etc...)

[@lealema7500]

Mario, why dont do supersets? You never consider this in the time component of full body and, obviously the upper lower you have to balance shit out for getting all the muscles hit

[@Coach_MarioRios]

Supersets are yes an efficient way to train and that’s really all. Not going to aid in intensity or muscle focus

[@talha7647]

And that is why Leon Edwards has the most attractive workout split.

[@Dababy-ousisbdhdb]

You and your brother are my heros

[@Coach_MarioRios]

I appreciate you bro 🔥

[@NoahMeza-hs8qe]

when I am beginning to workout can I do plyometrics included with the bro split?

[@Warren_Lifts]

Upper lower as a push pull is exactly how I run mine

[@ErykSzczypta]

pull push legs keeping you big as hell

[@lolodaamimedude386]

@Coach_MarioRios Should you train push and pull at the same time? Big fan man

[@christophertwomey4634]

my split is day 1: chest + arms. day 2: back + shoulders. day 3: legs + abs. day 4: rest, repeat

[@SkillUpFN]

This is just a worse version of ppl, as when you do your chest excerise your going to target a small part of it on your shoulders, so you will have fatigue on day 2, making you have less recovery + able to carry less.

[@christophertwomey4634]

@@SkillUpFN my problem with the ppl is the pull/push days. My biceps and triceps are too tired from the compound lift, so I can’t isolate them

[@SkillUpFN]

@@christophertwomey4634 what excerise do you do that hits biceps and triceps at the same time ?

[@christophertwomey4634]

@@SkillUpFN I was talking abt from bench press and pull-ups

[@SkillUpFN]

@@christophertwomey4634 bench press doesn’t hit biceps unless you’re using improper form and pull ups are very versatile

[@gxf4ever805]

And this is why leon edwards does the most aestethic split to athletically keep himself functional as hell

[@angelreyes4618]

Hey Mario, you got good content like your videos, but just a suggestion might wanna invest in a better Mic 😅

[@G.Bfit.93]

Chest/Quads/Arms/Calves Rest Back/Glutes and Hams/Delts/Core Rest then repeat

[@Known_Goat]

mario is it okay to just do upper and lower body split if im focusing on strength?

[@sengunvolkan]

common mario W

[@toboioioioioioioioioioioio7966]

So should i do the upperr lower split or full body workout if i want a 3-4 days a week workout split

[@R3strict]

wait so i should basically have a different shoulder exercise when im doing full body?

[@sliceofkaby2403]

I do upper lower but I put tris and bis after legs

[@holythunderwolf527]

Lets fix it.... For me full body 3xweek still making gains after 20years☺️

[@nobanana4u9]

I love u Mario

[@Eyasllub]

Thank you bro, I’m fat ass fuck and about to get on my shit. I’m 32 and want to be able to move and not be stiff. Appreciate your content

[@Fwc518]

Mario what would u do to fix the athlet workout split for me which in case you dont is upper body , lower body , then athlete day

[@PoundX]

12:12 Yo mario, I love your content man but for me I disagree. I think im the only guy who probably usues the arnold split as an athlete but i do it because i only have four days to train with the rest being devoted to my sport. i was just wondering if i can continue to use this split as an athlete because for me the push pull legs split really just doesnt work for me (my triceps fatigued on chest day, cant do dips, and my biceps being limited after back training meaning i cant do that many chin ups as i would on an arnold split where im able to do more chin ups for biceps.)

[@KawhiLowry]

Isn't legs 2 muscles? Most quad exercises don't train hamstrings and most hamstrings exercises don't train quads. Also legs can be looked at as 3-4 muscles if you include calves and glutes. In that case, shoulders could also be considered 3 muscles

[@Coach_MarioRios]

Legs are 1 muscle category. And what you are talking about are heads or other muscles that are part of the muscle category

[@Coach_MarioRios]

Also the legs are WAYY more than 2 muscles with the way you phrased it as the quads have 4 heads the hamstrings have 2 and you have the abductor/adductor muscles as well

[@chonkeboi]

@@Coach_MarioRioshamstrings have 3 muscles, debatably 4 depending on your definition of what counts. There’s the biceps femoris which has a long and short head, semimembranosus, and semitendinosis. Sometimes people consider the adductor Magnus as part of the hamstrings, but this is debatable. Also ironic (or not) how you left out calves.

[@LilWillieBeatz]

the arnold split is completely built around supersetting. U r seriously misunderstanding it when u say that the back is trained after the chest when they r trained at the same time.

[@bosyogurtlight]

Right

[@GodSpeedChriss]

Mario, unrelated question, but I saw your ps5 and was wondering what games you enjoy playing?

[@jamesgibbs6652]

Mario buddy, what do you think of 8repsx5sets of 4 compound lifts a time and incline bench press one out of the 8 that I do 2 times a week?

[@pmrsincearly5028]

can you make a split for mma for people who train mma 3 times a week. I was thinking doing low rep strength training close to the mma days whilst hypertrophy specific rep training after mma days. Since low rep strength specific training increases testosterone and prolonged cardio decreases test. So during mma days the decreased test can be countered with the increase in test with powerbuilding. also the calories drop is really high so it be great if you can find a way to lean bulk properly whilst mma training

[@TheCatabolicTrex]

Explosivity is more important for MMA than actually doing strength training, especially if you're training MMA 3 days a week, ultimately, that kind of volume is going to be a hindrance to you making strength gains on your strength-based days because you're going to be extremely fatigued whether you know it or not. Also, testosterone is not increased by any noticeable measure for any noticeable amount of time doing strength training, that's a bro science myth. Don't worry about that. You ultimately have to decide what you want to do, I learned really quick that I couldn't do everything, I couldn't do arm wrestling training, powerlifting, and boxing training all at once so you will have to sacrifice something. Bottom line, just work on your explosivity when it comes to strength-based movements as opposed to worrying about your overall strength.

[@LilWillieBeatz]

if u r in season for ur sport u shouldnt be focusing much on weightlifting u should be doing sport specific conditioning/training which probably will include weightlifting but not as a priority.

[@pmrsincearly5028]

@@LilWillieBeatz to be honest im more focused on aesthetics. But i also want to know how to fight.

[@LilWillieBeatz]

@@pmrsincearly5028 Hey man if u train like a fighter ur most likely going to look like a fighter. U rly dont need to focus on all this access aesthetics stuff. If u just train like a fighter ur gonna perform better and ur still gonna look amazing

[@ehsan2702]

Need advice, i wanna focus arms as they disproportionate to my other muscle groups as they are small, i added a arm day for my last programme which made me only do 1 leg day a week. Any advice of how I can focus on arms and legs 2 times a week? Btw my legs are quite big so thats why I did that in the first place

[@TheCatabolicTrex]

What's your actual routine look like

[@ehsan2702]

@@TheCatabolicTrex Monday-back and biceps Tuesday- shoulders and chest Wednesday-legs and triceps Thursday-back and biceps Friday-shoulders and chest Saturday-biceps and triceps (arm day)

[@TheCatabolicTrex]

If you find that that is working for you, then keep at it, if you find that training legs once a week is sufficient to make them aesthetic to you, then just do it. When you're natural, it's often hard to balance performance and aesthetics, I've seen a lot of guys who are full on T-Rex mode because that's just what their training style facilitates. You're going to have to ask yourself if performance is more important than aesthetics and vice versa You don't need to ask advice or permission from people to train the way you want to train.

[@ehsan2702]

@@TheCatabolicTrex Ok tysm

[@chonkeboi]

Don’t ask Mario for arm advice, ask Alex Leonidas, Bald omni man, Geoffrey Verity Schofield, and Basement bodybuilding. They actually have big arms and have both pragmatic and scientific advice.

[@LilWillieBeatz]

the bro split for beginner is awful. beginners should be focusing on performing basic exercises as much as possible. Beginners can also recover at a much faster rate than advanced lifters. hitting a muscle group only once a week is an awful split for a beginner. it definitely works but compared to PPL for beginners it is horrible

[@bosyogurtlight]

Wrong

[@LilWillieBeatz]

@@bosyogurtlight proof

[@chonkeboi]

@@bosyogurtlightnah he’s definitely right

[@omarorihuela606]

Arnold split is fun also known as the antagonist split. You put on so much size doing that split.

[@michaeljimenez946]

Lmaoo homie I deadlift & squat on the same 💀 I’m a glutton for pain

[@sieg6635]

Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three …

[@noimxge6684]

Still trying to figure out how to train a muscle group 3 times per week with 72 hrs rest in between each workout 😵‍💫

[@Coach_MarioRios]

48-72 hours rest

[@unknownforever4745]

coach_MariosRios ❌ MASTER_MariosRios ✅😎

[@Magikcarrott]

Hey fellas if I have a calf imbalance should I train it to fix the imbalance or not train them at all

[@Waamo-l7m]

Try sprinting for the calves and use weights that you can strap on them

[@stanjoseph3062]

Arnold Schwarz.....

[@mohakus4]

“Arnold Schwarz” Why did you stop there? Say his name🗿

[@jioreyes5838]

I b saying arnold shwartz too