GROW ARMS FASTER

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- rp.app/trainin...
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i

[@bkhalberrt7351]

Got it. Skip legs thanks dr mike

[@j.johnson8360]

Have you seen his legs lol

[@WORKSbaby]

Just do everything everyday

[@PapaWheelie1]

Skipping sounds too much like a leg workout. I ain’t doing that either 😂

[@joeljb25]

Lmfao exactly.

[@abdulmuhimensalama9663]

You forgot abs and neck too 💀

[@Goat.phomator666]

You can hit your favorite muscle as many time as you like if you're unemployed.

[@HarderStylesKid]

Yo I’m unemployed, I’m gonna be big as hell. Employment keeping you small as hell.

[@susanwojcickisnicetwin]

I'm doing a push/leg/pull/rest split and doing side delts on every push and pull workout. Up to 20 sets every 8 days and looking to increase volume. It's working. Doing something similar with calves and the increase in volume is beneficial.

[@BurningButthole]

Exactly what the fuck I was thinking😂

[@jennysheets3763]

Unemployment split unrivaled

[@ryanguerrero2327]

Been unemployed 3 months now. The two a days going crazy fr

[@WillTheSage]

I can never get enough of Bro Mike voice 😂

[@frankiejames650]

You ever think he looks like one of those bits where there's a guy behind a guy doing arm/hand movements from behind. Because there's no way those are his real dinosaur arms.

[@daskinnytexan9480]

​@@frankiejames650nah, hes actually built like a trex, a very sexy trex but still

[@marvsss]

Have you heard his voice in his very old videos ?

[@glassofwater281]

I used to just throw arms in after my chest workouts, but I've recently added a separate dedicated arm day. My arms were pretty good before but I'm excited to see how this affects them. I'm liking it so far, I have more energy to focus on form

[@zonneP]

Helps me too cus I start the workout fresh and I’ve always hit arms at the end of push or pull days when i was already fatigued

[@waterglass7075]

Hey we have a similar PFP and name!

[@DeepThinkingSadness]

​@@waterglass7075lol wtf 😅

[@Squidward]

How’s it going now

[@glassofwater281]

@@Squidward My arms have been feeling huge ngl. I don't do as many sets now but I go hard enough on a couple exercises per part

[@MrLexisbill]

You're an amazing dude man , I wish I could use your RP app but it's expensive from the part of the world I am , I love the knowledge you're giving always

[@m.abhishekvarma3655]

U can use other app😊

[@fupaw_1551]

agree he shld really localize proce

[@lookwhatimplanning1270]

34.99 a month is crazy pricing tbf. I can afford it and still wouldn’t pay that price.

[@blood.of.fenrir5575]

Yeah, same problem with me, it's the same price as an average monthly gym, I believe it's good, but it's really expensive.

[@JulioSanchez-jr2rl]

​@@m.abhishekvarma3655 he wishes he could use RP app... Not other apps

[@saviola5194]

😂😂”next Wednesday bro”

[@petermozuraitis5219]

Starting my push and pull days with lateral raises definitely balanced out my shoulders. Plus stimulating side delts first made them more active with the accompanying push and pull exercises

[@timmian85]

Yeah, im doing quads and hams on pull days now.

[@JM-tj5qm]

Lateral raises are literal pain tho.

[@IAmVenix]

sounds like a great way to either overtrain or half ass a bunch of exercises

[@elliotthunter6226]

THANK YOU!

[@Novationless]

Yea, they never put enough context in either. You wouldn’t train to failure on this type of workout program. Also, is it really taking any muscle you have more than 2-3 days to heal? You’re already overtraining if the answer is yes lol

[@williamhauser3686]

How the hell can anyone do all those bodyparts in one workout? Not a chance I could do all that at once

[@stopplzs]

build up your endurance. it's not that hard

[@vinvin4884]

@@stopplzscongats you win the condescending asshole award of the year.

[@jorgeamaro2686]

Less sets more times a week, doesn’t really take long

[@souvlaki1966]

Don't. Just train intensly enough and keep a register of your workouts to see your progress

[@Aiolosz]

you do 2X4 sets of back and 3 sets of biceps on arm day you do 3 sets of back and 2x4 sets of bicpes for an example

[@Gunther-mt2bk]

Works. Works. Throw in a set or two here and there of all groups. The one that is your weakest gets this love even more

[@ryanhill9707]

Confirmation🎉 So happy to hear this, had already started based on Dr. Mike’s other vids.

[@ParvParashar]

Highly valuable information. Amazing work and incredibly phenomenal video as always! 🙏💪👍

[@mazesire]

This is the way I train, I have that good progress ❤

[@HerculesFit]

Basically just work everything everyday, everytime you go into the gym. Got it 😂

[@timmian85]

Just a little bit though

[@kevintheguy5787]

no. you didnt get it

[@timmian85]

@@kevintheguy5787 He's making a joke, so you are the one not getting it dude.

[@originaltruths2305]

no hes saying on back specific day do a set or 2 of bis and tris not a full arm workout lol

[@Dallasguy1972]

Definitely a push and pull, agonist versus antagonist workout

[@mrose4132]

And side delts 2x week

[@eduardovaldes4074]

For the last 8-10 months my split looks like this, and works marvelous for me: Delts/Arms Legs (Quad focus) Cardio/Abs Pull (focus on biceps and traps) Push (focus on chest) Legs (focus on glutes and hamstrings) Cardio Notice i only have 2 liss cardio sessions a week, because i do 12-15 minutes of hiit after my upper body workouts I also train my calves both leg days I do this split 3 weeks per month, 1 week is for 5x5 strenght and power focus

[@jamesmx7]

Training chest only once per week?

[@spaz468]

As a Ppl advocate(any scientifically based split tbh) I see this as an absolute win

[@lvtcs]

Alternating splits every 1-2 months is perfect tbh. It prevents plateauing by including variation in stimulation, and allows for more focus on specific areas that need more development. For example, I did push-pull-legs/tris-abs/bis for 2 months to emphasize lower body and arms. Then for another 2 months I did chest/shoulders-arms-legs(or abs)/back to emphasize everything upper body. Obviously there are more ideal or desirable splits, but these kept me consistent and motivated because every workout included something I like. Alternating these consistently has shown zero plateau over the last year.

[@solamansolu654]

my training routine mon chest triceps Tue leg wen back biceps Thursday rest Friday leg Saturday arms Sunday rest all muscle 48 hr recover rest and improve your hormone and strength gain muscle❤

[@m.abhishekvarma3655]

Good 😊

[@matthewgodbee9141]

When do you work shoulders?

[@m.abhishekvarma3655]

@@matthewgodbee9141 I do shoulder and arms same day

[@solamansolu654]

@@matthewgodbee9141 arm day shoulder and triceps or shoulder or biceps

[@Armfan17]

You should do back and chest for sure 2 times a week and side shoulders also. For me upper lower is the best.

[@KungFuPANDA-e6z]

4 days workout. Start with shoulders Side, rear, dront delts. Then move to triceps then upper chest. Next day arms again light weight cables, then cable chest, Third full back and abs. 4th day 1 hour mike. Mentzor style legs.

[@swapneilbanerjee8179]

And on leg day, you can even throw in a bit of legs too

[@andrearatkovic4048]

This is exactly what I already do. Just made sense to me.

[@aleksandaralek78.3]

For me best works like biceps/triceps, chest/back, shoulders/legs routine, don't know why

[@blazestation408]

So basically upper lower Upper 1 - chest back with shoulders arms at the end isolation Upper 2 - shoulders arms with chest back at the end isolation Lower - regular leg routine

[@johnnydalvi3978]

Got ya, everyday is chest day

[@troysadler7765]

This is literally what I being doing absolutely love this training program Monday 3 chest 2 shoulder 2 tricep TUESDAY 3 back 2 bicep 1 shoulder WEDNESDAY 2 qaud 2 gluteS 2 hamstring & calf THURSDAY Rest FRIDAY 2 Bicep 2 tricep 2 back 3 shoulders SATURDAY Chest X 4 legs X 4 SUNDAY REST

[@webdevgaur]

That "Bullshit!" at the end really reached my soul

[@neevshriker9458]

Great advice bro!❤

[@W0nd3ringCl0ud]

Just started doing this diversity with my workouts and I am loving it

[@BigdadiSixty9GTC]

I do full body every four days. On my busy summer schedule it could be a week or more. But ny body is growing and maintaining. Key is just consistency. Dont go more than 2 wks of breaks

[@Keron9God]

This was REALLY helpful no bs 💯💯💯

[@BrklynBorn718]

Amazing🔥

[@adammac4960]

I do Push,Pull,Rest,Arms,Legs,Push, Pull rest. My arms I also train side and rear delts so I’m hitting shoulders, Biceps and triceps three days over an 8 day period.

[@antonikingstonroij8273]

It's good 👍How your recovery bro? Where u able to make progress in arms?

[@adammac4960]

@@antonikingstonroij8273 at first when I bumped up the frequency obviously was abit sore so had to take extra rest days before working on the other parts. So What I’ve done is reduced the sets on my arms and shoulders on my push pull days and on my arms days. so I’m doing around 9-10 sets on arms and delts but over 3 days a week period. There getting stronger so it’s showing progress.

[@carmelopappalardo8477]

This answers a question that I have always had. I like mixing it up a little bit like you have stated and I have been told that I am defeating muscle growth by exercising other areas. Thank you. I trust your judgment.

[@chungusu]

Good advice. I keep trying to hit my biceps the same way I'm hitting my back and my biceps will start to cramp up from too much volume after like 6-10 back sets and 1 or 2 bicep sets

[@KickenMonsta]

Been training like this for years works so good

[@BUFFALO_cougar_slayer]

You can train arms every day, pretty much. Same with delts. They recover so quickly it’s a non-issue. Seems to be good for connective tissues, too

[@Bigbirdgains]

Iv been down this road and for the average American who has work and other stuff going on it’s just a lot to Incorporate into one lift

[@DorianWelch-ox9vl]

Next wensday ,Bro. B/S🤯

[@donnysebesta8848]

This is exactly what his custom split does in the hypertrophy app. I’ve been doing it for about 3 months and it’s a great split. Like after chest you’ll go hit calves, gives your whole upper body a good long break before you go hit shoulders. Plus he does biceps like every day and the shits working for me.

[@joshmaag2457]

I can’t wait to have time again to work out like this lol miss it

[@luisf.8363]

The small muscles recover so damn fast that I think its definitly possible to train them 3-4 times a week. Thats why after years of training I allways do a big muscle or musclegroup like chest, back or legs at the beginning and then small muscles every time. Only thing I change is that for example when I do chest where triceps is envolved I dont do extra triceps on that day. Then you notice chest is sore the next few days while youre shoulders, arms and calves are ready to go again.

[@josephwright5140]

Sage advice

[@arthurleywin7507]

I do a 3 day split works pretty well for me

[@MrPridefulGamer]

Nice!

[@susanwojcickisnicetwin]

I watched this for 2 hours before I realized it was a loop. That's fine solid editing.

[@joshmccartney4825]

Been utilizing this mindset more often nowadays. Been feelin nice, just got to try and be more consistent with training

[@Jaydem_]

What your Monday thru Friday routine then

[@BryanRoupe]

I do a similar split. Very doable when you train one day on, one day off then, repeat...

[@timexcape7961]

Got it, hit everything everyday.

[@saxonsteve]

I believe in full recovery. But, this is a great way of balancing out your workout and maximizing other 💪.Only problem is, I train so darn hard, by the time I get to the end of my workout 🏋️‍♀️, I’am spent. So, doing more, for me might be out of the question.

[@colbyturner9573]

The rule I always followed was Back and Bis, Chest and Tris

[@SuperxFPS]

Big Man please teach lifting + depression & how to avoid dysmorphia. Keep freaking out once I get massive & losing progress. Thanks

[@ApeLikeThinker]

I hit biceps on leg day too. I’ll add some of the shoulder and tricep stuff. I do push pull legs so I always do chest and triceps. Plus I’ve started doing myorep matching.

[@Andrew-wu4qy]

Agree 👍🏼

[@bawhawheehaw9283]

It’s all about protein synthesis

[@average.yt.commenter609]

I hate that you are technically correct

[@bronxsupermoto5858]

Good vid

[@galanoth17]

Keep shit simple guys. Just listen to your body. It will tell you whether you need to workout a muscle or not.

[@ianpier16]

Every day is upper body

[@metalhead6777777]

I do chest and biceps and backs and triceps.

[@WeSaveWe]

So do everything you can as often as you can 👍

[@jesusescobar4337]

Front/side/rear delts definitely should take only 2-3 days to recover.

[@JustBlaze777-ic8sw]

“Bulls*it it doesn’t” 😂😂😂

[@MP-io8ij]

That bullshit, it doesnt was personal and hilarious!😅 Much Love from Germany

[@rivermk]

Professor hulk

[@OutrageIsNow]

I know I’m not Dr Mike (my name is Mike but I’m not Dr Mike) but what helped me grow my arms was having 2 designated arm days. I used to work corresponding arm muscles after the compound lifts (biceps after back day) but what really blew up my arms was having 2 arm days a week. It’s nothing special either. It’s just 4-6 sets of a curl variation and 4-6 sets of db skull crushers. I actually use one of Dr Mike’s arm workouts for this. Twice a week. Noticeable difference.

[@fraumoller2914]

I do this but i dont really recommend if you have a physically or mentally demanding job

[@Tony-mn7vo]

Wow, this is how I work. I thought it was more efficient.

[@dany052501]

I do bodyweight dips for triceps (it hits chest)

[@maranathaanathama2153]

Word up that’s old school, I’m 53 and the old heads in my time were kicking that knowledge in the gym back in the day.

[@kcmacneil9008]

That’s so much sets

[@AirspeedisLife]

What you all think of this…Monday:legs, back, abs, Tuesday: chest, biceps triceps, shoulders, Wednesday and Thursday rest friday and sat repeat. Sunday Im leaving off too or sunday exchange for Saturday. 2-4 exercises for muscle group 3-4 sets til failure in most of them. What do you all think. Im an pilot with a fam

[@danielsadler4979]

I don’t have an arms day and I find it odd that on shoulders and chest day you use a lot of tricep and on back day you use bicep but people never work them into their routine. Arms day is like when you didn’t get a chance to hit them at the end. It’s also perfect because you don’t have to warm them up, they’re already in pre exhaust, and now you can load on weight and cut the arm workout in half by time alone. Just choose 1 or 2 movements and hit it hard

[@autobot021]

"bullshit .. it doesnt" 😂😂

[@Angelomuscle]

Smart man

[@skasktheslod924]

need an edit of this where every time he says a muscle group it’s replaced with arms

[@cooper5897]

I do ppl x2 with rest days Sunday and since changing to ppl split the gains increase has been insane 😈💪🏼

[@GDoggy-em2xc]

It takes my side delts three years to recover. So I only train side delts once every three years. Just 3 sets of 30 on the seated lateral raise machine and I’m golden for three years.

[@bevanpalmer]

Exactly!

[@fortzy3616]

I love Mike

[@Pakitorocker]

I do PPL, so I already train biceps with back on pull days and triceps/delts with chest on push days. Adding a bit of delts to pull days and a bit of biceps to push days makes sense. But how the heck does this “arms workout” that also hits chest and back (making it a full upper body workout) fits into PPL split?

[@investornabil8825]

This guy is really legit. No idea who he is.

[@derschmeske3618]

that basicly means, do calistenics, cuz you train the whole body at once, setting different focuspoints through different exercises

[@Love-n-serve]

lol… this guy is funny af

[@gtcam723]

Pssh takes me 4-5 days to recover usually.

[@albincarle5783]

It does if I go beyond failure on all sets

[@martyallen3801]

I do PPL, am able to hit arms 4 times a week. It has helped but i need more gains.

[@spectrumjitters4672]

Ye, i just do Push pull leg

[@thefitstudent]

Every day 3 sets of arms ♾️🔝

[@santiagobonilla2528]

Side delta to heal is key. 🕺🏽

[@Drakmar.the.Cursed]

Push, pull, leg, push, pull.... This is as simple as I have ever heard. Since I'm no athlete and over 45, this works well for me.

[@shaunclemtiger]

The bro split is ridiculous. I do 2 upper day 2 lower body day and an SBD day. So everything gets hit 3x a week

[@Alex-tm8il]

Sooo Workout, thanks

[@julienmessant7799]

The superset idea😉

[@dxvdvss3252]

This sounds like a good idea but wouldn't this add too much volume ro each session if youre doing like 3 - 6 extra sets at the end of every session?

[@timmyjohnson1195]

No man. Side delts, biceps and triceps are muscle groups that recover quickly. I feel maybe just add two hard sets like dr Mike is talking about or heck, 1 hard set would be sufficient enough

[@dxvdvss3252]

@@timmyjohnson1195 thanks brother, will try it out next week 💪

[@lutovac_nikola]

You can't just claim smaller muscles recover faster because they are small. Absolutely don't need more volume with chest or biceps for example

[@pd-yk8kk]

​@@lutovac_nikolain what universe did they ever write because they're small?? they just said those muscles have a better time recovering. maybe reread before typing out responses.

[@solomonkzarka4045]

Oh damn I've been hitting chest and doing 8 sets of triceps, back with 8 sets of bicep and then my arm day is 12 sets of each. Too much?

[@tobiasmccallum9697]

I know this sounds so cliche. But to get my arms to grow i stopped training legs. They were big enough, arms never are It works. Also i stopped focusing on my back for back movements, and chest for chest movements- they were fine..... ifocused on the biceps / triceps squeeze during pulldowns / went narrower on bench etc etc It really really worked, but thats fairly logical tbh

[@shoeymc1751]

Imagine this fella telling you how to make an omelette

[@zenfitnutrition8908]

I think everybody should go natty like me I’m 58 classic champ still competing and I think everybody should train with a purpose like a competition

[@johnnybyup]

Personally, I keep this style, of hitting muscles twice a week, for the bulking season. I notice it's harder on my nerves, so yes the muscles are recovered, but I get nerves or more irritated. Typically 7 months out of the year, I hit each muscle once a week to allow for nervous system recovery. But hey, that's just me and my body.

[@ChmmchangaLRD]

Holy shit I’m doing this

[@JohnB-ws4ge]

Push, Pull, Legs, Arms Split?

[@darwinjackson3560]

Upper lower works as well

[@FullRangeOfMotion7]

Push, Pull, "My lower back hurts, can't do legs", Arms Split you mean?

[@joshee6385]

​@@FullRangeOfMotion7push, pull, legs but I fuck of and do arms instead split you mean?

[@loganwolv3393]

I do arms/chest, legs/delts, back split + 1 day dedicated to the big three and a few other exercies.

[@ajaj-yq6re]

do what you would prefer and would stick to. Forget optimal, find what's best for you. Look and document your performance and write down your body measurements from month to month/every few months. The question is, are you going to dedicate your entire life/24 hours every day to making gains? If no, then training the most 'optimal' way doesn't entirely work You may be at a point where you can train a muscle twice a week and recover properly and making solid gains. For some people training twice a week is pointless cuz they can't properly recover from it. At that point, once a week is better. It's less 'optimal' but at least you know you are actually making gains and properly recovering. I have tried training a muscle twice a week for several years and I made practically no progress until I switched to once a week or less and I started making noticeable changes to my physique Most people just assume but I've tried it for years and figured out that listening to gurus doesn't always work. You have to find what works for you even it it's 'less optimal' but it may be optimal for you