How To Program an Effective Push Day

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How To Program an Effective Push Day
#workout #gym #oldschool #goldenera #gains #chest #chestworkout #biceps #bicepsworkout #back #backworkout #arnold #schwarzenegger #arnoldschwarzenegger #hardwork #lou #louferrigno #triceps #quads #legday #chestday #backday #armworkout #fulldayofeating #protein #proteins #carbs #cardio #fatloss #massgain #oldschoolmassgain #peterkhatcherian #bodybuilding #beachbody #shredding #cutting #bulking

[@StillAwesome21]

I'm smiling from ear to ear knowing, I'm doing a lot of these tips already. Feels great knowing and motivates me even more. Excellent video.

[@mr.khorsani8740]

Upper, lower, off pull, push, legs, off then upper, lower, off , chest/back, legs, shoulders/arms off repeat. Just train on Tuesday, Wednesday, Fri,Sat, sun

[@djjankov6667]

Take your pills

[@PeterKhatcherian]

I’ve run a very similar setup with great results 💪🏻

[@djjankov6667]

@@PeterKhatcherian OK you are gentictly gifted....and this is really complicated and hard die measure Progress

[@jchapful]

​@@djjankov6667anyone can improve there particular physique if they want to put the work in with progressive overload.. Its not that complicated.. Just do it with consistency.. If you don't it doesn't work..

[@mr.khorsani8740]

@@PeterKhatcherian I jus started this in January. My gym got too crowded so weekdays I just ended up doing a upper lower day instead of a specific body part

[@JBuck00]

I just started doing Pull, Legs, Push, off, Pull, Push, off, repeat. So far so good for me. Thanks for the vids and explaining on them all 💪🏻

[@rookendgame]

Chest/back, legs, shoulder/arms works better

[@JBuck00]

@@rookendgame Yea I'm just experimenting to see what works for me atm, I'll definitely try that out! Thanks for the input 👍🏻

[@ClassicTor]

​@@rookendgamei do chest back -arms - legs

[@Staycleanfit]

@@JBuck00the routine you are doing now is great.

[@JBuck00]

@@Staycleanfit Thanks bro, I like it. So far so good

[@Bob-ke1kz]

I really love your content Peter, straight to the point no bs and really informative, you don’t know how much you have helped me with your Videos. Thanks 👍🏻

[@nielrishoi8156]

You have a real talent for doing this sort of content. Straightforward, concise, to the point, confident, logical and economical. You cut through all the rot issued by those legions of hyperactive, nonsensical "influencers," jokesters, and others who are outright frauds.

[@mikebero625]

Shout out you by far have the best training advice on KZbin

[@jeffmenapace48]

One of the best channels on KZbin. Fantastic.

[@luckynyatlo9166]

Thank you for this. Hopefully we'll get a "How To Program an Effective Pull Day" video soon 💪

[@ScottYonehiro1]

I've been training clients for over 25 years, and I love your content. No nonsense tried and true, to-the-point exercise and workout structuring knowledge drop. Love it.

[@angello_97]

Thank you so much Pete, literally no bullshit easy to understand. Hope to see Pull and Leg day video soon too!

[@ritikadlakha5653]

absolutely love this new video quality, with some colours and newly recorded clips. great work. would appreciate a little more zoomed out shots.

[@kcjlive1694]

Cant wait for the pull day video now peter!

[@RomanDuma-c9p]

Best bodybuilding channel today

[@average_wil1958]

This is pretty much where my push days are at currently, after having intuitively figured out what works best for me over the last couple of years.. So seeing a serious, professional bodybuilder like Peter doing pretty much the same routine and following the same logical approach to his workouts is really, REALLY motivational. It's Push day tomorrow and I can't wait to hit the gym! Thanks to Peter Khatcherian for sharing his experience and knowledge with us - you just can't go wrong with this guy who does everything right!! And to anyone reading this comment - why haven't you hit that subscribe button yet ?!?

[@youtubekanalvideos]

Hey Peter, your Videos helped me a Lot and because of you, I came back to the Basics and Heavy Compounds, thanks to you. What is your current Trainingssplit and do you Had an other Split when you tried to Build your mass? Thanks for everything peter.

[@cjp.2240]

I tried your 9 day split and it works for me (for the most part at least, since i love to share my spare time with my family and not exclusively with my weights lol). Anyways, it builds and shapes in an astonishingly short amount of time. Keep em coming, man. Best muscle+ channel out there ✌🏽

[@patrickjulius7352]

What’s the 9 day split?

[@dbnszn]

Nice work Peter!!!

[@zoov9]

My push workout looks like this Every thing at least at RPE9 for triceps I include drop sets rest pause ect. Flat barbell bench 3x5-7 Standing ohp 3x6-10 incline db press 2x8-10 V-bar Pressdown 2x10-15 Decline dumbell extensions 3x6-10 Lateral raises 2x10-15 15 total sets 5 per muscle pretty low volume high intensity

[@Staycleanfit]

@@zoov9 nice! I do something similar and it’s 🔥💪

[@tomschmit4556]

Bro, please do a video on leg day like this🙏

[@kcjlive1694]

Another great video, I religiously watch your stuff now since it works

[@alexdotdash7731]

Great video and filming

[@WillWinterss]

id love to see a video on how to create a golden era physique with specific exercises and program reccoemndation

[@omarmoramariachi]

Great recommendations they really come in handy thank you

[@guntertorfs6486]

Subscribed.

[@Mandalol]

Great video, Very well explained 👍

[@change4147]

new video focused on shoulder this time? thanks

[@00glyB00gly]

i know he zoomed in the camera for those lat raises at 6:25 for a reason- the most humbling exercise with the least weight

[@Vlãdmírpútin00]

Please do a "home gym" tour video !!

[@AH-gh4ci]

Great Vid ⚡️⚡️⚡️

[@kountrator]

Thanks so much pete!!!

[@KingAdjust]

The best way is to do full body instead of doing ppl or a bro split for natural lifters that's what builds the most muscle

[@PeterKhatcherian]

Full body is great. Once you get very strong the amount of time needed for warmups can make the workouts drag. For me to do a decent fulll body session I might be in the gym for 2.5 hours now which is why I do PPL

[@billagap3213]

There is no magical split. The most important is progressive overload, effort and consistency. And as peter wrote a full body programme might take hours to complete.

[@KingAdjust]

@@billagap3213 it's only an hour for me because I just do 3 sets per exercise and don't include isolations 9 exercises total as far as warmups I only do 2 warm up sets if I warm up for every exercise it's 1 hour and 15 minutes at the most per session but I don't warm up for every exercise so it's usually close to 1 hour I could see how if you were doing more exercises and isolations how that could affect the quality and length of a workout

[@KingAdjust]

@@billagap3213 I only do 9 compound movements split into 3 days so for me full body sessions are only an hour a session

[@Sonic_1000]

There's nothing special about full body unless you're time limited.

[@javiersaucedo7471]

What's your supplement stack for muscle mass. I'm 50 yo and looking to bulk up!

[@kevinjobe2078]

Get your testosterone levels checked. For optimum performance you want to be 800-1200. If you need test supplements from your doctor do the half dose twice a week. Like Monday and Thursday, keeps you level all week and will help you bulk up.

[@ShrekonDVD745]

awesome dude

[@DWMK]

Very informative, thank you. I just noticed you’re using the Ironmaster IM2000, how do you like it?

[@Just.A.Guy.On.Internet123]

Next pull day please

[@izlitty5674]

Everytime i finish my chest workout with flies it weakens my shoulders a bit and i have to lift lighter on my shoulder press which is the following exercise, this doesn’t necessarily bother me, but my question is, would it be counter productive to keep it this way or should i really prioritize shoulder press before chest?

[@MrLexisbill]

After the incline bench I train the triceps with the close grip bench and train the side delt afterwards, is that cool

[@desbyrne4419]

Brilliant

[@1922johnboy]

Excellent ❤😊

[@user-he4ef9br7z]

Haha just finished watching Eric Janicki telling me to not to presses.

[@jackward770]

What’s your view on only training upper chest?

[@matthewcarbone2108]

Never liked push pull legs. Chest/back...legs ..shoulders/arms. Or chest/arms..legs..back/delts. Why train biceps after back when they are shot?

[@dungeonmaster2743]

You can train biceps on a push day and tricep on a pull day

[@matthewcarbone2108]

@dungeonmaster2743 that is a good idea too.

[@msmashup7172]

I was new your channel the set not do failure do 1 to 2 rap your tank is more good for muscle building.

[@PeterKhatcherian]

1-2 reps in the tank or the last clean rep is generally better when you are training more frequently

[@billagap3213]

What incline do you use for smith incline bench for chest??

[@PeterKhatcherian]

30

[@billagap3213]

@@PeterKhatcherian thanks 👍🏾🙏

[@SkynetT800]

I pinched my shoulder doing standing overhead press. What to do what to do what to do what to do?

[@Bob-ke1kz]

Rest.

[@Staycleanfit]

@@SkynetT800 rest, and try to find another exercise to replace it with.

[@defeatisfinal]

Your shoulder will heal. After it heals you need to take a look at your form. Once you fix your form try the exercise with weight again.

[@SantosOTW]

Resistant band before every workout !!!

[@ashishverma6566]

First comment bro

[@bullymaguire632]

Nope

[@PeterKhatcherian]

Lets go! 💪🏻

[@theillusiveman6860]

What's your opinion on training triceps with back and biceps with chest?

[@Bob-ke1kz]

BS

[@theillusiveman6860]

@@Bob-ke1kz thanks Bob for your insightful input

[@Bob-ke1kz]

@@theillusiveman6860 I'm glad I could help you

[@Bob-ke1kz]

@@theillusiveman6860 no but for real, you can try it, but I personally would Not recommend it because when you have for Example Push Pull Legs in this Order, you Train Biceps on the Push day, then your Biceps are fatiguet in the next day where you Train pull, so your back, and this sorness can hinder your back Training because Rowing and Pulling is now much harder because your Biceps are sore. Also when you Train back, you Train your sore Biceps indirectly again which is Not good, you shouldnt Train a muscle when it is sore. I think you can do this Split, but then you Need more Rest days 👍🏻

[@AA-hk3cm]

Thats too much volume in 1 day better to spilt it in 2

[@bekabeka71]

Can push pull be done twice a week with same weight and intensity or one push increasing weight and second push with light weights or isolation?

[@Bob-ke1kz]

Do other Exercises and prioritize other muscles groups in the two Push of pull Sessions

[@bekabeka71]

@@Bob-ke1kz on the second day workout?

[@Bob-ke1kz]

@@bekabeka71 my Split: Push (Chest Focus) Pull (Lat Focus) Legs (Quad Focus) Rest Push (Shoulders and Triceps Focus) Pull (Traps Focus) Legs (Hamstrings Focus) Rest Repeat This is a really really effective split, which prioritizes every muscles group at least once per week, you can definetly use this split too, and you can also add more Rest days if needed.

[@bekabeka71]

@@Bob-ke1kz thank you mate, I train one muscle group twice a week

[@Bob-ke1kz]

@@bekabeka71 Sounds great 👍🏻

[@king_beene4336]

First!!!

[@PeterKhatcherian]

💪🏻💪🏻

[@bambostarla6259]

Been hitting 3x a week full body, and loving it so far😊

[@mahyou2485]

For how long now?

[@bambostarla6259]

@@mahyou2485 2 months, I had surgery for a burst appendix and had to stop for 4 months... while coming back was tough and felt very weak at first, weights bounced back to normal after around 6 weeks, then I started full body training and my lifts are slowly improving

[@Awais_Farhan]

hey Peter , What to do if you don't have energy for tricep work .i am already fatigued after chest and delt work and can't give my 100% to arms

[@nosorrybuy]

Had the same problem, modified my PPL to compensate. I start with biceps on my push days (biceps>delts>chest (delts first because they're lagging compared to chest)) and triceps on my pull days (triceps>upper&middle back>lats). After grossly violating my bis/tris I'm still 100% ready for my compounds, and my elbows are now nice and warm, ready for heavy lifting.

[@Staycleanfit]

@@Awais_Farhan maybe try taking a set off of one of your chest exercises, or if your going to failure on your chest exercises try leaving one in reserve.

[@karlsacro3516]

Pull and leg day next pete!

[@SafwanBaari]

11 mins ago is touching

[@darksotp3424]

Yo bro I do 3 compound movements for my chest, bench press, incline smith machine, and dips, then i do a isolation exercise is that fine? or too much volume

[@jasonamaro451]

Man it would be Awesome to train just once with you and pick your brain with convo between sets!! Keep doing what you’re doing Bro👊🏽

[@thefinnisher2000]

Very solid tips. Detailed and easy to understand explanations 👌