It all comes to WHAT WORKS BEST FOR YOU because we are all different. For example when I tested the 2-3 days per week I was always becoming weaker and smaller. In my case the Bro split works for the best for muscle building. I have a friend that is working full body 4 times/week and having great gains. So it all depends.... and only YOUR body can show how it responds best by testing things out.
@justinwright74692 жыл бұрын
Well put sir.
@damiandmb20922 жыл бұрын
💯💯💯
@tracyelder8514 Жыл бұрын
I do full body three days per week for a total of 9 sets per bodypart per week and it works great for me
@brandoncook8300 Жыл бұрын
Bro splits are my thing. I do better with them. I only spend an hour in the gym so I pulverize my one select group until they can’t function the rest of the day
@Rakyr Жыл бұрын
As a person who has tried every split and the bro split performing 12 hard sets a week worked best for me. Everything is always recovered and you give each session your all. Studies have even come out where as long as the volume is the same, the spit does not matter in the long run.
@abdumhaa2 жыл бұрын
Personal experience, once per week, gives tendons a better chance for next week, 5 sets of 4 exercises of 8-12 reps. 65-75% of 1RM. Rest up to 5 min mostly compound. Worked like magic results comes in recovery.
@blazkrajnc86872 жыл бұрын
How long have you been doing bro split?im begginer so im not sure if thats the best for me
@bellyflopman2 жыл бұрын
Lol ok
@abdumhaa2 жыл бұрын
@@bellyflopman yeah still new to lifting I see
@ckrumme2331 Жыл бұрын
I've had great success doing once a week. 2 days a week I find I don't have enough recovery time especially with my legs. Recovery is most important.
@jmass4207 Жыл бұрын
@@ckrumme2331The thing with hypertrophy is that each workout doesn’t need to be a fresh, peak effort. Muscles respond to intensity, frequency, and volume. Compromise on any of those and you’ll get suboptimal results.
@CuddlyBarkxo10 ай бұрын
I use to love 2x a week but now I’ve been training for a few years I seriously believe 1x per week is better for me. I feel better and not as fatigued
@Greg_Gainz17 күн бұрын
Same
@heyyall90373 жыл бұрын
Each person is different, you need to find out what works best for you!
@mayukhsen81953 жыл бұрын
Couldn't agree more. I have had good results with 3x a week frequency.... However.... When I do an annihilation type workout, I will be sore for days.... Maybe more than a week even.... But when the pain is gone and I am fresh again.... Boy, there is a clear increase in strength and the body looks different every single time. I am a guy who got to a double bodyweight bench doing nothing else but one arm push ups, feet elevated, feet together, regulars etc. I would do a workout of 10 sets of amrap, each set 60 seconds apart. Until I recover I would do one easy oapu set and multiple easy push up sets, by easy I mean I stop the set before I even feel any fatigue or slow down.... So active recovery. I got huge chest, delt and tricep muscles every month. The key role was that of eating. I would be eating to gain about 2lbs every week. So body had plenty of calories and protein from bread and lentil hummus to get strong off of. I would eat the required amount of eggs for bcaa. Leucine and methyonine requirements.
@eiseneuter20343 жыл бұрын
For me 2 hard workouts a week is best.
@mayukhsen81953 жыл бұрын
@@eiseneuter2034 When a workout is ACTUALLY hard. Meaning you are going to authentic muscular failure for multiple sets, your performance wont return to baseline until after 4-5 days of that session.
@5065ca3 жыл бұрын
I built a great body on one day a week
@thirdy4threetv2 жыл бұрын
MWF - Chest Shoulder Tricep Calves. TTHS - Back Bicep Legs 6 sets per muscle group per day. Total of 18 sets per muscle group per week. Works for me.
@xavierayayaell546 Жыл бұрын
What day is H
@sundin57 Жыл бұрын
@@xavierayayaell546 Must be Haturday
@Sharkenite9 ай бұрын
@@xavierayayaell546I think the T and H go together so probably Thursday.
@Greg_Gainz17 күн бұрын
Back and legs in the same day? Damn I’m wrecked from just training legs by themselves and same with back
@jamesgilmore16843 жыл бұрын
I've been working out with weights 42 yrs. I'm 57 and too many workouts a week causes inflammation thus makes my arthritis worse.
@mgonzalez88803 жыл бұрын
Turmeric
@KinzeHansebyner3 жыл бұрын
OMEGA 3, Turmeric, Vitamin D3 and calcium has greatly improved my joint health 2 months into starting.
@Gengh133 жыл бұрын
Try removing seed oils from your diet, and if you really want to get rid of it, give carnivore a try, it has worked really well for a lot of people in your situation.
@infiniteg78523 жыл бұрын
@@KinzeHansebyner what about Glucosamine?
@HillbillyYEEHAA3 жыл бұрын
@@Gengh13 I second this. Nothing more immflamitory than refined seed oils. That and sugar.
@Greg_Gainz17 күн бұрын
Day 1 back rear delts biceps Day 2 chest side delts triceps Day 3 rest Day 4 legs calves abs Day 5 rest Day 6 shoulders triceps biceps Day 7 rest. This split has worked great for me. I hit shoulders and arms twice a week because they seem to recover quickly. Back chest and legs take longer for me to recover so I only hit them once a week. The intensity is normally training to muscle failure and beyond with myo reps and drop sets. Any time I try to train back chest and legs twice a week I quickly overtrain
@rocketeightyseven18232 жыл бұрын
I always cycle between three main workout each year every 6-9 weeks. Hypertrophy: 9 weeks Chest/Back, Legs, Shoulders/Arms Strength: 5 x 5(9 weeks) Sometimes...I only do this 3 weeks. Pure fun(Full Body)(9 weeks) Repeat
@sternits3 жыл бұрын
Haha. This is the same thing I tell my chemistry students. Spread your studying out in 4-5 times a week rather than one long session once a week. Brain works like other muscles. Better performance with frequent repetition.
@tayzk59292 жыл бұрын
Don't think that analogy quite holds up lol, afaik you're not damaging and rebuilding braincells when you're studying lol
@chltmdwp2 жыл бұрын
I didn't know that the brain can flex and have joints to build muscles...
@trevorbourne41712 жыл бұрын
It’s called overcompensation training. Quads, hams, glutes, - every 4 days Chest, shoulders, back - every 3 days Bi’s, tri’s, forearms, calf’s, abs - every 2 days. Design a program that balances each, and you will have a different combination of muscle groups every 12 days.
@BatEatsMoth3 жыл бұрын
I've always responded best to whole body 6x a week, 1 set of 1 exercise per bodypart to failure. For super high reps.
@HillbillyYEEHAA3 жыл бұрын
I really want to try this style of programming. How long are your workouts?
@BatEatsMoth3 жыл бұрын
@@HillbillyYEEHAA Less than an hour; maybe 45 minutes on average. But I rest a long time between sets. You can do it in about a half hour if you cut the rest periods down. It's only 10 sets total.
@Hohmies862 жыл бұрын
We grow outside the gym Aka food
@BatEatsMoth2 жыл бұрын
@@Hohmies86 Thanks, Captain Obvious.
@king-qi2ks2 жыл бұрын
🤮
@anishphi13 жыл бұрын
I just love these videos so much. Questions that anybody who trains, have. Especially newbie to early intermediate. Thx fellas
@MindPumpShow3 жыл бұрын
Glad you enjoyed it
@mayukhsen81952 жыл бұрын
Absolutely, there is a reason why this is my favourite fitness KZbin channel. The only channel geared towards exploring resistance training like us normal everyday Joes. Every other channel out there assumes outright that you are a dedicated lifter and have a lifestyle dedicated to lifting. Which is often impossible, for everyday normal people. I just hope they made more bodyweight home workout videos, Sal already has a friend who was in the pen and came out jacked.
@manimal98713 жыл бұрын
Definitely beneficial to spread volume over the week to avoid junk volume, I agree.
@glamoc00003 жыл бұрын
And to eliminate silliness such as arms only day or shoulders only day.
@Existentialkev3 жыл бұрын
@@glamoc0000 what makes a split silly?
@glamoc00003 жыл бұрын
@@Existentialkev separate "arms" and separate "shoulder" days.....i would call those stupid and wasteful rather than silly
@Existentialkev3 жыл бұрын
@@glamoc0000 Do you have any evidence it's wasteful? Or do you just feel full body workouts are more efficient?
@glamoc00003 жыл бұрын
@@Existentialkev think about it. Every time i work my chest, I already work my shoulders and triceps by default. So, why would i have a tricep (arm) day without working out my shoulders and chest....w Very wasteful. Let me ask you this : how can you train your chest 2+x per week, have a separate arms and shoulders day AND avoid overtraining of your triceps and shoulders for that matter. Impossible. Give me a regimen where you can achieve all these things....I'm all ears.
@gavinnorthants Жыл бұрын
I do one body part, once per week. But everyone has been telling me twice per week per body part. So I'm going to do the push-pull workout for a few weeks. Chest/upper back, Shoulders/lats. Legs/abs. I will also train my arms when doing an upper body workout when it's my day off work. Which will help work out fit into my daily routine.
@starfox4919 Жыл бұрын
Rest 48hrs (at least) in between workouts. 1 warmup set and 1 working set to failure, that is all you need to stimulate muscle growth. Anything more than that is muscle endurance training.
@MrZwhitt22 жыл бұрын
I do 1 workout for each muscle Group per week: Monday: chest Tuesday: legs Wednesday: shoulders Thursday: back Friday: biceps&triceps I don’t really get fatigued when I do these workouts. I found it works best for me and keeps me on track what exercises I hit. I tried hitting multiple workouts throughout the week, but personally I didn’t get as good results that way
@fernandocabanillas8133 Жыл бұрын
My man I was thinking about doing this also, one particular muscle group one day a week for 100 reps. What are your results like? Thank you
@fernandocabanillas8133 Жыл бұрын
@neal cassady Who died? The cat that made the video?
@beyondthebeats78523 жыл бұрын
Full body routines are great, however, in my experience, I have found many people who develop great physiques while performing body part splits or upper/lower splits.
@hanskazan74033 жыл бұрын
yeah ive noticed that to the natural guys who did bro splits are more jacked
@Sokman002 жыл бұрын
@@hanskazan7403 it’s weird isn’t it , the advice and research goes against it , but it kinda works ?? I’m starting to think that push pull legs is optimal
@MJ-mi5sb2 жыл бұрын
@@Sokman00 arnold split is better imo
@xxOblivionxx2 жыл бұрын
It’s because full body routine have too much frequency. If you do full body twice a week you will get better results
@Cenot4ph2 жыл бұрын
@@xxOblivionxx it all depends on your personal situation. For me being 40 and intermediate, 2 times a week is not enough. I go 3 times full body per week.
@smaganas2 жыл бұрын
Training my whole life and they are on point. Wasn't really mentioned but time constraints is a factor. So busy week maybe 2 and an easier week get in 3 or 4. Great conversation.
@Tony-boxingcoaching2 жыл бұрын
I have a question for chase or squats If I do 5set with rep of 20 ?
@Beggingbrigade10 ай бұрын
I've been doing 3 full body workouts for 14 weeks now , mom Wed Friday, incorporating 5 x 5 on compound movements, great results so far , but my diet has helped with clean food and some fats 5 times a day
@MM-bg7in5 ай бұрын
I do push pull legs 4x’s a week for most body parts. I am doing calves and neck 3x’s a week. I got good results hitting traps 3x’s a week so may depend on genetics and the individual body part recovery time.
@rosten2k5 ай бұрын
Simple answer. Listen to your body. I’m only sore for 2-3 days after a very intense training of any muscle other than legs. Hence, I need to train each muscle twice a week.
@carl_anderson9315 Жыл бұрын
2 per week, with intensity and with intention. I split the week in 2 four-day halves: Sunday to Wednesday and Wednesday to Saturday. Whatever I do I make sure I worked out the entire body before Wednesday ends and the same before Saturday ends.
@ghtraining12 жыл бұрын
I've always preferred split routines cause I enjoy looking forward to doing different muscles each day at the gym. But I got good results when I did a push, pull, legs 2x a week. Then I went back to a chest, tri/ Back, bi/ Legs, shoulders/ arms routine cause I liked it but quickly hit a plateau again. I like the gym, I've found 5 days a week the sweet spot and have had great results going to an upper/ lower split. Upper 3 days, lower 2 days. And then I go hiking or biking a day on the weekend which gets my legs. Funny is I typically trained my clients 3 days a week and did full body workouts but not myself!
@nickm8082 жыл бұрын
I've been doing different muscle groups each day for 5 years - just recently I've been getting into push, pull, legs. Is there a good way to warm up each muscle group? For example, on push day - I start with bench press, but when I go to do shoulders, they don't feel warmed up.
@ghtraining12 жыл бұрын
@@nickm808 I do a few minutes of some of the mind pump mobility/ priming exercises. over head circles, overhead straight bar, the cobra, half moon. They help a lot. Then some very light trx rows and a set of some push ups and I feel good to go for my upper body.
@BradleyCTurner2 жыл бұрын
Full body seems best for the majority of gym goers looking to improve their physique, p/p/l for those getting serious into it.
@DinoTheThird3 жыл бұрын
I've tried a little bit of everything. The "Bro" split, full body, upper/lower and push/pull/legs. With fullbody 3 days a week I got strong as hell fast but i noticed I didnt have much muscle definition or mass for that matter. I also started having over-use pain on my elbow joint and knees and shoulders (mostly because it was hard for me to hold back reps and sets when I was off the preworkout lol). I was most cut and lean with the bro split but was also the weakest. Upper/lower was okay but i stopped because i feared of muscle imbalances.
@KingKhan-fu5ij3 жыл бұрын
So what was the best method did u find for yourself
@DinoTheThird3 жыл бұрын
@@KingKhan-fu5ij best for me was 2 weeks bro split with some modifications and then 2 weeks full body
@orlmagicfan4life5282 жыл бұрын
Why did upper lower make you fear imbalances, I'm doing that currently and would appreciate your input
@Cenot4ph2 жыл бұрын
even with this anecdote there are many variables such as your diet that come into play feeling stronger or weaker. Hard to conclude anything from this
@nl37123 жыл бұрын
Firas Zahabi on Joe Rogan has a brilliant approach to this, which is to exercise every day but at lower intensity. The cumulative volume is MORE when doing this AND it’s more fun, with less chance of injury. Highly recommended podcast.
@manchesterfellow3 жыл бұрын
I used to kill myself trying to workout and fall off the wagon. This would happen over and over again. Then I followed firas's advice you mentioned. I've dropped 30lbs since new years day, I believe its mostly fat because I've also clearly put on muscle. How much of muscle i have no idea but my lifts are stronger, I feel more energetic everyday, my moods much better and I'm no longer overweight. Its been a revelation to me and I second your comment. Everyone should check it out
@vasilbachev6592 Жыл бұрын
i do one time a week for muscle group heavy training(6-7 exercises 3 sets each 3-7 reps max excluding warm-up sets) all sets to failure! its working for me very good.
@iInspireSuccess2 жыл бұрын
I keep my workouts at an hour. That's on a split workout. Monday legs (4-5 sets). Tuesday back & biceps (4-5) sets. Wednesday shoulders & triceps (4-5 sets). Thursday chest & abs (4-5) sets. Friday try to hit all body parts twice
@irishinnj722 жыл бұрын
There's a story about the great Steve Reeves that I've always liked. Reeves believed that every rep should be done with strict, perfect form and to never let your ego make you add weight that prevented your form from being perfect. One day at the gym, some young guy made a snide comment to Reeves about the weight he was using, being "girlie weight" or something like that. Without a word Reeves walked over to where the guy was doing deadlifts, he had about 350 lbs. on the bar. Instead of grabbing the bar, Reeves reached out and grabbed the first plate on either side of the bar with the tips of his fingers and then without much effort, stood up with the weight and then put it back down again, walking off all without saying anything, leaving the younger guy standing there with his mouth hanging open.
@Cenot4ph2 жыл бұрын
and then you woke up and it was all bs
@DTM1172 жыл бұрын
When you start out, learn the skill and do multiple sets. As you learn and get good at the exercise, add more intensity and reduce sets. You need enough intensity to provide a stimulus to the body it needs to build more muscle. This doesn't mean do more sets and reps, it means do less of them, but with greater skill and quality. Otherwise, you may find you lack enough intensity and are just doing junk volume. I personally hit a body part 2 times per week and I am testing 1 set to positive failure. So far (about 5 months) works great and has a lot of evidence showing that is all you need. Get rid of the junk volume, get good at the skill of an exercise (if you need to), and then add intensity. From there, make sure to provide a lot of recovery so that you can rest, recover, and grow on top of that recovery. Sal gets it right regarding athletes and skill. However, muscle building and skills are separate things and should be done separately unless you are competing in that particular skill/exercise with weights (such as powerlifting). A high intensity, controlled exercise to positive failure will recruit all muscle fibers. That is all the average person needs to see results and saves a ton of time. Now, if you need to develop a skill, do that separately from your muscle building workouts as there is no carry over unless you are competing with that specific exercise.
@steelphantom9105 Жыл бұрын
Great advice!
@JaironPlease2 жыл бұрын
This gotta be the PERFECT podcast. Yall dont miss fr.
@davidanctil46712 жыл бұрын
Guys thank you , outstanding information you all shared in the video..Thank you again..
@owinojesse-bobogembo96022 жыл бұрын
why is it that almost all mr olympia winners train each body part once a week?
@JayChristie-fo4ld2 күн бұрын
Because all they have to do is eat train and sleep. Oh, good genetics and steroids don’t hurt either
@christianbotello85373 жыл бұрын
Yeah I’m getting 100 pound adjustable dumbbells and I’m going split up my exercises to 5 days a week to better focus on intensity for each body part (chest, back, legs, arms, shoulders)
@pollepuzzle26262 жыл бұрын
What is your take on mike mentzer?
@Cenot4ph2 жыл бұрын
The skill argument is a big one, how much difference in effectiveness there is between a well trained squatter versus someone that barely knows how to do it. It makes an enormous difference in effectiveness
@rudianger1232 жыл бұрын
Just found this podcast and am loving it. Bringing questions we all have to the forefront...FINALLY. Adding to my daily viewing rotation immediately. \m/
@newton5954 Жыл бұрын
I guess the real question is. What is the person is in a deficit trying to cut and drop bodyfat and they are losing 1 pound to 1.5 pounds a week which would be considered a healthy range as it’s under 2 pounds a week.. training a muscle group twice a week every third day would that be the best an ideal or do you think maybe once a week in this particular situation obviously, no steroids no enhancements all natural? As I believe, recovering is more important, especially in a deficit, and if you are already losing weight, it might just be too much for your nervous system and your whole body ? So maybe perhaps once a week would be ideal if someone is specifically cutting? What’s your thoughts about doing so in this particular situation in which would be the better option and way of doing so?
@EriPages Жыл бұрын
Interesting. I've been doing a grueling 5 day-body split the past 2 weeks. I'll change it to a upper/lower/upper/lower split focused on form and not complete exhaustion
@brianfenech102 жыл бұрын
These podcasts are pure gold.
@Beggingbrigade10 ай бұрын
I know dorian trained a body part once a week which I used to do on and off for years , only pepblem was I never trained to thst intensity, also with work I missed sessions so sometimes the body part was getting trained some times every 10 days , full body keeps me more consistent even if I miss a day or 2
@samuele.marcora2 жыл бұрын
Studies always have "limitations". But it s about time somebody says something about the MASSIVE and much more serious limitations of personal experience.
@Lorenzo-gt3xg2 жыл бұрын
This is an underrated channel.
@WilRockQ2 жыл бұрын
I switched from benching three days per week at the same intensity to one day and I got huge gains. Then I realized if I added one more day with super light weight and only one set that I was way stronger the next week. It was as if the second day of benching helped my recovery. A few years ago I went back to just one day per week and then I transitioned to one heavy week and one light week. Now I've hit a wall. 1) Do you guys think just doing each part one day a week actually prevents someone from recovering? 2) I know you say don't train to failure but - and leave a few sets in the tank - but as you get stronger don't you eventually get to a point where you hit failure (i.e., you can't do anymore reps with a particular weight)?
@Football__Junkie2 жыл бұрын
Yes, every time I did a heavy day and then came back the next day and worked the same muscle with 1-2 warm up sets it felt great. It gets blood pumped to those muscles and speeds up recovery and eliminates soreness/tightness
@2ndAveScents2 жыл бұрын
When I hit a wall with a given weight, I push past it with volume. Up the number of sets and/or reps and that helps me get stronger. I hit my PR on flat bench doing a 13 week program I got out of Flex magazine back in 2008. It involved hitting chest 3 times one week then two the next and alternating with pyramid sets and 5x5’s and doing drop sets and forced reps on the last chest day each week, something along those lines. I don’t remember it exactly but I know there was 3 different blocks broken up through each 13 week set where you max out once a week and use the number to calculate your working weight.
@ameenqureshi5677 Жыл бұрын
Totally disagree with these dudes. They are just selling their channel. Recovery is the key. They need to be more specific. It depends on Steroids use, the number of years of weight training, rate of recovery and genetics. The problem with social media is that everyone is a guru these days.
@NBDYSPCL2 жыл бұрын
When you say x amount of sets, does that combine compound and isolation? E.G; you use biceps in pull ups, so do they count towards the max sets of bicep engagement or do you just count the sets of curls?
@Game7Mode8 ай бұрын
I do lots of intense cardio so 1.5-2 days per week is best for me because I'm getting like 5 leg days essentially per week
@trevorvarney4900 Жыл бұрын
I do stronglifts I can't imagine doing 15 sets of squats in one session
@davidwombwell67793 жыл бұрын
My experience I’ve always got injuried if I trained my body more then once a week and I never recovered properly I’ve tried every routine going and I always gone back to bro split
@philmcrackinnow2 жыл бұрын
Same
@adamzoubi962 жыл бұрын
Let's say i do a 4 day split: Day 1: back & shoulders Day 2: arms Day 3: legs & abs Day 4: chest Does that mean I trained my bicep twice once on arms day and once on back day? Or is it considered once per week?
@keysersoze95922 жыл бұрын
Technically? Yeah. Maybe swap the days around. Do legs & abs on day 2. Personally, i dont dedicate and entire workout to bi’s&tri’s. Id rather not burn them out and do a couple sets everyday for volume. But whatever works for you my man.
@adamzoubi962 жыл бұрын
@@keysersoze9592 i deadlift on my back day that's why i didn't make day 2 legs. And the reason i have an arm day is becuase for some reason my arms are my weakest body part, i think it's my anatomy I'm very torso dominant
@misfits12o2 жыл бұрын
Dude if you’re gonna do a 5 day split do upper, lower, upper, lower
@misfits12o2 жыл бұрын
4*
@keysersoze95922 жыл бұрын
@@misfits12o that is what works for me. I didnt wanna say that bc maybe his splits work for him. Everyones diff, but the frequency of the upper/lower splits have given me the most gains.
@jaimegutierrez55202 жыл бұрын
My whole like I trained slip monday chests ect. I never grow any significant amount of muscle since I stared full body each other day. I grow some muscle
@guitar300k3 ай бұрын
if you do push pull legs, you only can do twice a week, how can you do 3-4 times a week for each part
@anthonysolis89332 жыл бұрын
Love this channel, best information for the average guy starting to work out.
@jordanbatka033 Жыл бұрын
Every other day is counter productive, It took 8 months for me to realize I only need to work muscle groups 2 times a week and at most 5 times in a two wk time frame
@nicholasdimartino705 Жыл бұрын
I hit legs once a week most of the time, sometimes twice a week I find they take around 5 days to recover most of the time
@philmcrackinnow2 жыл бұрын
I disagree. I enjoy my workouts more when I only hit each muscle once per week, because I want it more when I have to wait 7 days to hit it again and I actually feel like that muscle got worked. If I do 2 or 3 times per week, my muscles feel like they got a half assed workout and I dread the next time I hit the muscle because I just did it and it bores me. I also don’t like limiting my exercises because I’m having to hit the muscle multiple times per week. I maintain the same level of mass doing it this way as I did working everything multiple times per week. There’s no point in doing it any other way for me.
@SsamF12 жыл бұрын
i feel the same
@misfits12o2 жыл бұрын
I was doing PPL hitting each 2 times a week and completely destroying myself. I almost started regressing. I Switched to 3 day full body split focusing on only compound lifts and only isolation on Bis and Tris. I saw insane strength gains very quickly. To each their own I guess but you can definitely hit a specific muscle group hard on a full body split.
@zero118811 ай бұрын
Do you work out to failure?
@philmcrackinnow11 ай бұрын
@@zero1188 On the last set of each exercise.
@Beggingbrigade10 ай бұрын
The PT I speak to in the gym says" bro splits are what thr pros do" bro we everyday people and have work and life , said try push pull or full body so I took his advice and working well for me
@AlexAlex-fw1ze2 жыл бұрын
This podcast is awesome!!!!
@MikeCoryer-zi2ty Жыл бұрын
I workout the same muscles every other day and my results are insaaaane. It’s all what works for you.
@seal94542 жыл бұрын
Bro Split works best for me. I've never seen such great results on other programs/splits.
@saitamaking324 Жыл бұрын
Training in general 3-4 days a week or each muscle group 3-4 times a week? There’s only 7 days a week so what if I only have 4 days to hit the gym
@danielformica-yourvocalteacher2 жыл бұрын
Ok 53 year old here always stay in shape but I’m looking to cut down workout days from 6 to 3 so on off days I can do Muay Thai. Here’s what a typical week looks like. Monday and Friday- 3 sets db incline or flat bench 50lb dbs 3 sets chin ups 3 sets knees over toes guy lunges with 50lbs 3 sets goblet squats 50lbs 3 sets hip thrusts 50lbs db 15 reps each 3 sets overhead press 3 sets light deadlifts(careful with old back surgery) Wednesday- 5 sets cable flys 3 sets upper chest stretch behind head(name look like skull crusher) 3Rear flys 3 sets lateral raises 3 sets deadlifts 3 sets bent over rows Banded clam shells 3 sets curls 3sets tricep push or skull crushers Abs and calves Muay Thai days Any help? Is this too much or enough to gain sculpted look? I’m 150 5’6
@mofrekinfoe8 ай бұрын
Honestly, I think these dudes that do legs only once or every other week did the 2 to 3 a week for years and no longer needed it after they gained their size so now once a week is enough to keep their size.
@vyacheslavperesunko73211 ай бұрын
As someone with fked up elbows doing ppl or upper lower is real hard
@jmass4207 Жыл бұрын
Frankly it’s easier to get away with working related muscle movements the same day because you don’t have to warm up for totally separate movements in one workout, and you basically have to take your sets easier to make it through the workout. If my workout is 3 sets bench, 3 sets pullups, 3 sets squat, I need to make every set on every lift count because the stiumuls for each muscle area is only 3 sets - which overall means 9 rough consecutive sets. People don’t like that.
@t.s.p187 Жыл бұрын
15 Sets of Squats in a week ? Thats means what 5 Sets 3x a week ? I don't know what he's doing but if your Quads are not absolutely hammered after 2 hard sets of Squats in a single workout you're doing something wrong or not pushing hard enough
@colemeyer35754 жыл бұрын
Been watching the channel and learning a ton thanks!
@robinw43543 жыл бұрын
Bro. Push-pull-legs twice a week for 6 days a week, hits everything twice. Or one push-pull-leg, then an upper-lower day for 5 days a week. 3-4 times?.... I don’t know
@brokenthor2 жыл бұрын
anyone who says bro at your age doesn't get a say. maybe stop eating crayons.
@robinw43542 жыл бұрын
@@brokenthor oh shit. Whoops. Must’ve came off as douchy. My bad
@tieggibbs76012 жыл бұрын
Thoroughly enjoy the content of the show. This is a hard question to answer as everyone is working for a different outcome. Size/Athleticism/Functional/Strength all have different types of programing that work best for that specific outcome.
@xanthromera2 жыл бұрын
Training bodyparts 4 times a week is insane. The biggest juiced up guys in history have trained far less frequently.
@rebbattt75262 жыл бұрын
How much do you train per week?
@xanthromera2 жыл бұрын
@@rebbattt7526 Most bodyparts once per week with the exception of some armwrestling work once per week where biceps get hit again. So I'm at the gym 3 times but do some stuff at home. Getting old so the warmups and rep ranges are getting longer. Also started some light jogging twice a week just to stay healthy. Lost 11 kg so that was a hard pill to swallow. Yates trained bodyparts once per week. Jay Cutler once every 5 to 7 days. Ronnie twice per week was an exception in the modern era. If you want to better understand the relationship between frequency, volume and intensity Mike Israetel is probably one of the most knowledgeable men on youtube. He doesn't believe in going to failure on every working set. He believes stopping 1 or 2 reps short of failure (RIR - reps in reserve) can stimulate growth as much but with less fatigue (stimulus to fatigue ratio). If you reduced volume and intensity you could train bodyparts twice per week. It might be a case of deciding how much time you can spend in the gym away from family and commitments.
@rebbattt75262 жыл бұрын
@@xanthromera if youre at the gym 3 times a week, 4 won't hurt to add. I've been doing 4 times a week since july and its been working for me. My split is chest, arms, legs and back.
@xanthromera2 жыл бұрын
@@rebbattt7526 Good split.
@rebbattt75262 жыл бұрын
@@xanthromera Thanks. Ive recently wised up about leg day and realized I wasn't training calves at all so I rotate between two leg days every week (quads, calves and posterior chain)
@wifeybaby40012 жыл бұрын
how many excercises for each body part? specifically for strenght training
@jeffreyrupright8076 ай бұрын
Id like to see pics of y’all’s physique saying that bro splits are best once per week.
@EdgeOfNowhere20242 жыл бұрын
What do you measure your results by ? Just a feeling ? Or strength or actually measured muscle growth with a dexascan
@ChubbYJimz3 жыл бұрын
Best video on training practice. Thank you!
Жыл бұрын
Great video thanks 👍
@19374hklmaq4 жыл бұрын
Push you through comments.
@jz14143 жыл бұрын
Guys the answers is at1:30.
@Gymboy-d9f4 ай бұрын
it doesn't matter how many years you have trained, your body condition will tell you if you are a beginner, intermediate or advanced
@RenFlames2 жыл бұрын
Hell no! Screw frequency and volume! It’s kept me plateaud for years, as soon as I introduced intensity and one time a week each muscle with super intensity gives me tremendous gains 30+ plus but only the first 5 sets heavy
@Prime489time3 жыл бұрын
Depends on your genetic make up. If you’re a hard gainer you need to lift more, if you gain muscle fast lift less and do more cardio. I can gain muscle from just doing push-ups.
@Witcherworks3 жыл бұрын
You mean you create sarcoplasmic hypertrophy faster with push-ups. You aren’t gaining muscle unless your performance and size increases.
@infiniteg78523 жыл бұрын
The brothers have the genetics tho
@jjuyjhhj3 жыл бұрын
Could I do 5x5 of the main compound workouts daily? Alternating squat and deadlifts each day.
@Whiskydanger3 жыл бұрын
If you’re joints can handle it
@OvertIntelligence6 ай бұрын
I'm sure the extra volume helps the pockets with this guy lolz....
@hudontraining97263 жыл бұрын
Great stuff, love you guys
@zachmitchell52903 жыл бұрын
Leroy Colbert, Steve Reeves and Reg Park (body builders from the 40s and 50s) did full body work outs 3 to 4 days a week.
@tamimhusain33763 жыл бұрын
Were they on steroids? Not having a shot on your comment or anything, I just genuinely know nothing about them lol (or of many bodybuilders before the 70s tbh). Wondering as I'm sure that would be a factor in terms of recovery speed to be able to do full body workouts frequently.
@varnadorel3 жыл бұрын
True and they looked fantastic.
@JohnDoe-id5ih9 ай бұрын
@@tamimhusain3376Yes they were. Only the bodybuilders from the 30's and lower were natty becaise gear didn't exist before 1930
@pewdiepink10542 жыл бұрын
When you say 2-3 times a week. What do you mean by that. I train push,pull, legs. Lets say Monday:Push Tuesday: pull Wednesday: legs Then how Can i hit every mucle group 2-3 times in that week. I only have Thursday, fridag,saturday and sunday. If i should hit every mucle group 2 times a week i only have 1 rest day -sunday. But you are saying that 3-4 times a week is optimal. But how do i so hit every mucle group 2-3 times a week It sounds impossible Can anyone explain this to me? :)
@topshelfbullys7889 Жыл бұрын
How many exercises per body part
@ramilurazmanov2 жыл бұрын
Really valuable!
@ramblr5900 Жыл бұрын
can you still do mini workouts every day?
@EdgeOfNowhere20242 жыл бұрын
Does any body actually measure their results with a dexascan ? Or is it measured by strength gain or just what they think
@caffeinatedsaints2 жыл бұрын
Question: If I start working my chest (or another muscle) three times a week, and my max I can do a good form set is 10 reps 135lb rn, should I do max 35lb on each side on each of the three days?
@dlvox52223 жыл бұрын
I hit 12-14 sets per body part twice every 8 days. Seems to work well. But I’m on HRT.
@ethan9822 жыл бұрын
i obviously dont know shit about your HRT, but i feel like if youre on gear your recovery rate should be way higher, no? im on nothing and hit push pull leg 6 days a week, isnt the whole point of being on gear so your recovery is higher so you can go harder?
@bepreparedforwhatscoming49752 жыл бұрын
@@ethan982 no. Hrt should reduce recovery time. He’s getting more time under tension, that’s why his muscles are bigger than ours. That’s how I understand hrt
@bepreparedforwhatscoming49752 жыл бұрын
@@ethan982 pure stupidity though. Workout out is supposed to make you MORE not LESS healthy
@Arjun-eb1yc3 жыл бұрын
For me two days a week full body works cause I don't want to commit more time than that for resistance training. I guess it depends on everybody's priorities in life.
@5065ca3 жыл бұрын
true , that's why guys in prison look great
@capo-amg67552 жыл бұрын
I will try this Monday : chest , shoulder triceps Tuesday : chest shoulder triceps Wednesday : chest shoulder triceps Thursday : back , legs, Bizeps Friday : back , legs , Bizeps Saturday : back , legs , Bizeps 6 sets each workout , per bodypart ,
@lianafilipenko98212 жыл бұрын
you need more rest between body parts!
@capo-amg67552 жыл бұрын
@@lianafilipenko9821 i do full Body Workouts 3 to 4 times a week.
@godwarrior34032 жыл бұрын
Well yeah that makes sense. Those same studies ultimately suggest a minimum of 9 sets per week per muscle group. You can look at me and see I'm nowhere near qualified to speak with authority on muscle, but 9 sets on one group in one workout seems like your overall performance would suffer, leading to less awesome gains than if you spread it out and did quality work. I'm betting it DOES work the same for most people, if every set is done optimally, but I'm betting if you do it all in one day, it usually isn't.
@jnolette1030 Жыл бұрын
Each body part once every 6 days. I take stuff and I won't really go more than that. That's how to grow
@atamanapa3741 Жыл бұрын
I train 2-3 times a day for 6 days a week. I train at home dont waste time with going to gym.
@jerbaancap52442 жыл бұрын
I do hit everything once every week hard for few weeks. After that i do full body work out and hit every body part 3 times. You need to shock the muscle, doing 2 hours legs can be very good for a few weeks, just switch it up
@adamzoubi962 жыл бұрын
Bro i barely have enough time for once a week for each muscle
@potentatewags2 жыл бұрын
My best gains were doing bis and tris one day, chest and back the next, shoulders on their own, then legs on their own. Take one day of rest and then repeat the cycle. End up hitting each muscle group twice in a seven day stretch and get plenty of rest. Alas, my work makes it hard to do that now, and I end up getting each muscle group once.
@rocketeightyseven18232 жыл бұрын
I've used this set up as well. I tend to do arms and shoulders on the same day now. I also use every other day approach now that I'm in my 40s.It works very well.This type of training ensures muscle balance and works the joint the way it's designed. Ric Drasin worked out with Arnold back in the day and preached this routine. He passed away two years ago, but his advice is golden. He ran your routine for decades and had tons of success with it.
@Cenot4ph2 жыл бұрын
@@rocketeightyseven1823 there's no one thing magic formula, you ask any of the top athletes they all do different routines. Some 2 days, some 3, some 4.
@rocketeightyseven18232 жыл бұрын
@@Cenot4ph I never said there was a perfect routine or 1 way. Your body may respond to different protocols. I used to do PPL back in the day, but now I can’t do a push day without rowing because it kills my shoulders. I used opposing movements and my joints feel better. The only thing I would say is a one way approach is that you have to cause enough trauma to the muscle to cause growth. It doesn’t matter if it’s high volume, low volume, 5x5, PPL, full body, etc..if you’re only doing minimal effort and not using enough intensity..the body has no reason to grow.
@ramenman5343 жыл бұрын
Me personally its once a week, i used to do 2 a week but i have seen more growth and strength on once. Its just my personal experience
@matrjmiratovic9202 жыл бұрын
ahahhaahah
@barrybarnett7312 жыл бұрын
30 yrs training experience and in my opinion hitting a body part once a week hard is best once you turn late 40s as recovery is the key , ppl or upper lower done nothing for me except make me weaker, there is no such thing as the most optimal way to train , each person should find the best split for them and stick with it all you need to do is switch angles and rep ranges from time to time and I don't need anybody who's wet behind the ears telling me otherwise