The Best Body Part Split You've Never Tried | Maximum Muscle Growth

[@KeganVanSickle]

I stopped doing splits and went to full body. I feel better, and I'm getting stronger. The older I get, the slower I recover too when I bomb a single muscle group.

[@MindPumpTV]

Happy to hear this, Kegan!

[@CjAmber7780]

Let him finish a sentence for god sakes

[@IONAPINKMOXIE]

Cjay One that's exactly what I was going to say! I was just going to post to stop interrupting each other and yours was right at the top. I hope Sal does a better job as time progresses.

[@MicaelCorreia]

This is how they are.... Mind Pump peeps know that

[@toroman8677]

That just means they're very comfortable w/ each other and probably good friends.

[@TCt83067695]

@@toroman8677 "probably" lol

[@jamesgilmore1684]

Yeah Sal needs to tell Adam to please let me finish my train of thought before you interrupt over and over.

[@lindsaydoyle7488]

This is how I trained starting about 6 years ago....where I train the body parts 3 times a week....and people thought and think I'm crazy. Well I got in and out of the gym for my lifting sessions in 45 minutes if I was pressed for time. And even now, two months postpartum, having not hit weights hard for that time, I still have more muscle then most of the people at my gym. Just saying.

[@knightraider1362]

Let's see

[@beautyonthebeachfl445]

Thanks for offering these videos for free here on KZbin, this is information Is priceless. Sincerely, thanks guys.

[@melissam.ortega3700]

Kuddos to you guys posting/sharing on KZbin. It has been a game changer in the way I train myself and my fighters, it has certainly answered some of the work out questions on routines I see being posted, and fixed the way I was performing my exercises. By adding the critiques, tips and pointers. Awesome, humbled, and thankful.

[@dariusrey8637]

You guys ,you need more subscribers because your channel is a mine of gold full of useful informations!!!👍👍

[@UCTeeth]

What you explained in this video was so game changing for me. Prior to finding MAPS i was already searching out full body routines due to the research done on it. I've not only gotten stronger and grown more on using this principle but my joints and tendons are thanking me. Try maximally stressing a specific joint/tendon in a muscle group for "beast mode" 20 set muscle specific workouts and watch what happens 1-3 years into it...

[@eyezoforion]

Full Body/Circuit Training sessions 4 times a week is all you need. It would include Deadlifts, Romanian & Stiff Legged Deadlifts, Squats, Bent Over Rows, Bench Press, Shoulder Press, Bicep curls, Tricep Press, Calf Raises, AB Work. 4 Circuits, less volume with maximum intensity in 45 minutes depending on your fitness level.

[@larryhobbs8769]

This is a great channel very surprised they don't have mor subs than they do

[@queeniequeen54]

They are still new

[@thevu62]

They have a large following in the podcasting industry and are expanding into different outets. Check them out!

[@tonybinder9392]

Solid knowledge as always. You guys are leaps and bounds better now then this video from 4 years ago

[@tommyboyfitness]

I do a two day split, legs, shoulders, triceps is one day. I do back, chest, biceps is day two and I do that three times a week six workouts which is the equivalent of three full body workouts and it is great spread everything out through the week

[@TV-xv1le]

I tried explaining to a few buddies who love bro splits and doing 15-20 sets per body part once a week to try full body. They think I'm crazy. To each their own I guess. I strongly feel that for a natural lifter reducing the volume per day and increasing the frequency is key.

[@tonyvee5799]

That's true I used to do bro splits when you do 20 sets for any muscle group your first eight sets are good the rest of it you can call it junk volume. Your muscle will start fatiguing after 8 sets or maybe even 10 I switched to full body workouts about 5 weeks ago every other day I feel a lot better recover faster and I'm getting stronger I was like wtf I felt like Captain America picking up Thor's hammer but anyway full body workouts is the king of all workouts people at the gym look at me crazy hitting every body part in one day total of six sets I'm a off days I will do 30 minute cardio incline at 10:00 at 3.5 mph with abs forearms. I don't think I will ever go back to bro split

[@tcat92]

I'm a big proponent of full-body workouts. But hitting a body part for 7 sets 3x week is a bit much. You want to do compound exercise mostly (Mindpump has talked about this). Thereafter, I focus on one part (back, chest, or shoulders) and hit ONE of those for 6 sets overall. Other body parts, maybe 2 sets, sometimes even 1 set. The key is recovery, so stimulate but not annihilate. The next time, I focus on another body part with up to 6 sets. With squats and deadlifts included in the workout, I can do a total of 14-16 set a session before I become too tired and be recovered for 2 days later. But fullbody 3x week, the principle works!

[@mrmo7871]

mind to share your routine?

[@brandonbernardoni5142]

Everyone's body is different i do great with 6 sets a body part that's how leroy colbert did it. You can tell when your overtraining by listening to your body

[@johnnysanchez4996]

The number of sets doesn’t matter. It all depends on intensity.

[@AmericanTestConstitution]

You guys are for getting that you can't isolate body parts. So if I do standing curls, even if I do them with the strictest of strict form, I still wind up working my chest, shoulders and legs will trying to keep good posture; if I do pull ups, especially narrow, I wind up using my chest and even triceps; if I do squats, I wind up using my lats, stomach, and traps; If do bench presses, I still wind up using my biceps, lats, lower back and other muscles. I do full body work outs (with iron weights) 2 times per but, but if you do split routines, you still wind up woring each muscle group more than once per week. Bicep day is works more than just your biceps; bicep exercises are dependent upon at least a static contraction in your other muscle groups while the bicep performs a moving contraction.

[@ItsTheMunz]

I’d say the biggest myth in fitness is that working a muscle group 1x/week means that those muscles are only used 1x/week. Volume and intensity will Trump any “frequency” protocol at least longterm.

[@yelshamusic]

Yeah I agree. OHP just as one example hits shoulders, upper chest, Triceps, upper back, lats, Why the biggest dudes are always doing bro splits lol.

[@user-wi3yx3gy2o]

I prefer something like changing things or increasing volume every 1-4 weeks: so something like full body: 1 hour per week. 1 hour twice a week, 1 hour 3 times a week, 2 workout split with 4 workouts per week, 6 workout split with 2 chest and 2 back days 1 arm and shoulder day and one deadlift, leg, and and day , and then back to 3 workout split with 6 workouts per week, then 2 workout split with 6 workouts per week, then full body 3 times a week, then full body 6 days per week then repeat this whole thing. (Doing cardio or yoga only on non lifting days).

[@luisburgos9059]

They need to practice not talking over each other

[@SuprEmpth]

Luis Burgos yeah you should hear them on their podcast lol

[@re2590]

I totally agree. Only second video in and Adam can't stop, stopping the guy on the left just as he is about to explain something. Like he is trying to prove he knows something valuable. Just wait for him to finish and then have your comment said.

[@airplanebuilder8685]

The guy in the white shirt was doing it all.

[@miniyaskinfe3414]

Always, all in their vedio...lol...

[@jaycehezekia441]

blame trump

[@MadLadsAnonymous]

Jeff Nippard goes into this with his 5 day full body program. Each day emphasizes a diff muscle and I believe is prioritized with heavier weight / lower volume, while the rest of the muscles get higher rep ranges. Many people reporting higher fatigue for 2-4 weeks but then great gains once adjusted to it.

[@bellslinki_9647]

Always enjoy yr info guys, thanks

[@vladimir.rrrrrr]

Good info but try to allow the other dude finish the sentence before interrupting.lol

[@MindPumpTV]

Adam is a jerk. You should hear him on the Mind Pump podcast. LOL

[@Crimson_Abyss_IV]

@@MindPumpTV LMAO

[@nascimentobarreto]

How can you manage to successfully hit all the major muscles with compounds and isolation work while also doing abs and a little bit of cardio in one workout every single time? It would take ages. Would appreciate if someone sheds some light on this one for me.

[@vantablack5690]

Push and pull day split and leave a separate day for and legs, add cardio on randomly or part of legs

[@sumerig4423]

U guyz kick ass love this Channel

[@zenrr1]

A few years ago I switched over from 3 way, to upper/lower body splits because it stopped making sense to me to train, say, shoulders and arms separately when all they need is to get a couple more sets after doing heavy push/pull movements for chest and back. After making the switch, my overall conditioning improved so much, that one day, after a leg workout, I still had a lot of energy and said fuck it, and jumped right into my upper body routine. I haven't looked back since. One thing I'll say is don't forget about intensity. That is a very important part of the equation along with frequency and recovery.

[@knightraider1362]

Yo any update???

[@zenrr1]

@@knightraider1362 I went back to an upper/lower split for awhile a couple months ago because I had more time to devote to training. I'm able to get a few extra sets per bodypart with a split so decided to go for it. But I didn't see any more muscle. Granted, I've been training for decades and am 48 so at this point I'm just maintaining. But I've since went back to my full body routine, which I really enjoy more. There's something about working every major muscle group all at once.

[@knightraider1362]

@@zenrr1 could you tell me how does your sets and reps and exercises look like? Also how long does it take you to complete full body workouts vs splits? Thanks man🙏

[@zenrr1]

@@knightraider1362 I do 2 - 3 sets for big body parts like pecs, lats quads and 1 - 2 sets per smaller body parts like shoulders and arms. Takes me around 30 - 45 minutes depending on rest intervals. All sets taken to failure so intensity is high. I tend to stay in the 6 - 12 rep range.

[@knightraider1362]

@@zenrr1 so in total sets it's like 16 sets? And you do this 3 times a week? Thanks man. I'm currently just working out every other day no matter that day , I do push pull , squats with push , and deadlifts with pull.

[@MultiWarrior63]

Thanks guys, great info.

[@Moejlo]

Could I split every workout for each body part for 3 sessions and do them randomly throughout the week even if i train chest and shoulders on consecutive days?for example chest/back on monday shoulders/arms tuesday legs/chest wednesday back/shoulders thursday arms/legs friday ect...

[@MindPumpTV]

Moe Jlo absolutely

[@Moejlo]

I Want to add that with this split i dont have any rest days but on another hand i have very short workouts of 20-30 mins daily is it okay?

[@jd7640]

Great thoughts guys; I’ll need to think through my programming to hit each muscle differently with 7ish sets per workout.

[@insaneirishND]

These guys are pretty accurate for what a lot of guys do that lift naturally. Here is my split and it has given me a great physique (6'1'' 210 lbs w/5-7% body fat). Push/Pull/Legs/Off, so each muscle group gets hit twice every 8 days (96 hours between each workout) with 8 sets for chest, 6 for delts and 6 for triceps and then I end the workout with 3 sets of dips. 11 sets for back, 6 for traps and 5 for biceps and then end with 4 sets of pull-ups. 12 sets for legs. Also, one thing that I want to share that has helped me as far as nutrition is that as soon as I'm done lifting I eat 2 cups of white rice right away in the gym, then I wait about 10-15 minutes and have my protein, nuts and veggies. Hope that helps someone.

[@salontranszen1]

What is the execercise precisely ? Thanks

[@bronzebackbrownies]

The one guy gets cut off from talking 3 or 4 times. So annoying

[@snoopy6228]

How does this compare to the one set per exercise per week to failure like Mike Mentzer taught? Thanks.

[@pyshpoak]

There was a guy who did 3 sets/body part,once a week.He got some results in competitions,too.

[@Nobodyyoucarabout]

Probably did HIT.

[@robinhoudek7176]

an example of your option 2 split would be much appreciated

[@gregnixon1296]

I can't tell if this is a good informational video. Adam never stops talking.

[@pascal0868]

I’m 40++ and tried full body. It just fried me, I’d be wasted after squats my first exercise. Doing the splits easier. I will incorporate your ideas. Perhaps go back to full body once stronger.

[@nygeek6471]

Don’t do too much! If you’re doing squats, you shouldn’t do too many more compounds that day.

[@JimPower64]

Where can I get that maps shirt in the Sega font 😤

[@analogcrunch4716]

I think the way you guys prescribed this without briefly discussing any programming is a bit confusing. If you did an old school full body using your example of 7 work sets per body part that is one hell of a long session you would be in the gym for 3 hours! Legs, Back, arms, Shoulders, Chest etc all 7 work sets and warm ups? I believe a bit of further explanation is needed.

[@StrykerCell]

your team are advocates for FB workouts, but what about an upper body vs lower body split. Pros? Cons? The same? I see upper and lower body having the advantage of emphasizing more strength towards your work out as opposed to being more tired towards the end.Also, less time spent in the gym

[@TheGoldenPower_]

That's true, but the difference also is that with FB training, as you adapt to it your work capacity also increases. You won't find yourself very tired at the end after a few weeks of FB training.

[@xagert7075]

I agree with the other commenters who note that Adam interrupted Sal several times and prevented him from finishing a sentence. That is very annoying and Sal is remarkably calm about it. Perhaps he’s used to it. I’ve noticed on their podcast that Adam frequently speaks at length and doesn’t say much. He seems to like the sound of his voice.

[@incorectulpolitic]

most people are like that... insecure with no substance

[@kattatis1155]

Amazing ❤❤

[@salman13]

basically don't go too hard. you make up for it via volume. it's how gsp trains in mma. every now and then you hav an intense day but if you aren't pushin 100% every day...you're not sore or tired. yo ulook forward to going to the gym

[@zakbah5726]

I love you, and I love your videos guys, keep it up 💪💪

[@The1Devotion]

This is ace ! Thank you

[@franckinho]

Hi, I recently started weightlifting for the first time in my life. I've been doing it for a month and a half. I usually will split like Back and bi, chest and triceps, then legs, things like that. Just to clarify, according to this I should be doing all of them in one day for less sets? I usually hit each thing twice a week.

[@bogdanpst]

Almost 30 years of natural bodybuilding training, with very good results, told me that training a muscle one time a week is not a myth at all. On the contrary, it means eficiency per workout. Guys, it seams you've forgot that, for exemple, a biceps trained Monday, is trained again (easier) in the same week (maybe Thursday) with back muscles. So with triceps and chest. And shoulders, that work every workout. So, at least in the uperbody area, the there's no muscle that do nothing 7 day in a row. After 72 hours each muscle, although easier, is trained again. Training a muscle 2-3 times a week (spliting the total number of sets over many days) implies that muscle is never trained in the stimulative reps area (80-90% of its capacity). Resulting too many reserve reps (reps one can do more after a finished set) that leads at best to endurance training, not hypertrophy. You talk about "stay in the flow" method, but that's a method for endurance sports mainly. In bodybuilding, we need to stay in the stimulative reps area and that depends on heavier weights and that need longer (than 72 hours) recovery per muscle. In short, it's better to train (not to destroy) a muscle once a week in the range of stimulative reps area than split its capacity in little nonstimulative parts (workouts).

[@TheUcHiHaMaD]

So youre saying it takes you 7 days to recover from a workout? Maybe if youre old ya but not for young people.

[@bogdanpst]

@@TheUcHiHaMaD , yes, I'm over 40 and train hard.

[@incorectulpolitic]

@@bogdanpst what is your diet like? how much protein/fat/carbs/water/salt do you eat per day?

[@arcadeparty4946]

Hey Adam, is that a Fitbit Alta or Vivosmart3?

[@nvmffs]

I agree frequency is crucial but we shouldn't forget the cons here. People will pick only big movements leaving nothing in terms of different angles, movement patterns and variety in general. The second problem is, you can easily overtrain if you're not sleeping and eating right. Repetitively destroying your muscle fibers before they had a chance to heal from the previous workout eventually leads to a crash.

[@bigconan]

you're right...it's very very easy to over train...especially for someone that is used to training to failure...if you train to failure on sets, that is something you have to limit or stop altogether..otherwise, this sort of program will kill you fast.

[@claytonjerbien4988]

Will this be applicable with push/pull/legs?

[@asightforsoreeyes703]

I love you guys so much.

[@TCt83067695]

6:56 those gains are probably newb gains tho might not work on those of us that have been working out for years now

[@davidmaloney9608]

Good video guys but you have to stop interrupting each other.

[@A_Proud_Indian]

4 years after research says frequency doesn't matter if volume is equated. I feel main thing is consistency

[@MindPumpTV]

Frequency matters.

[@micahasher7600]

I do a left/right split. Right arm and leg one day, and left arm and leg the next

[@ZoranRadovanovDrums]

damn sal gained at least 10 lbs of pure muscle since then

[@fufu1405]

This channel is always so awkward with the interrupting.

[@analogcrunch4716]

i think these guys are buddies and passionate about their craft, but i hear what you guys are saying.

[@RaosahabVlogs05]

But you did not shared the possible split for increasing the frequency 👏

[@richardboldbrooker6327]

But isn't this co-dependent on how much muscle damage you have done in your last training session? If muscle recovery works like dermis (skin) repair; then when the t-cells have finished repairing the skin; there is still a delicate scab that needs to be left alone until the flesh turns back to what we recognise as skin. Won't that be the same with fibre tears in the muscle? So in 24 to 72 hours your immune system might have finished its job; but the newly repaired tears might still be delicate, or like wet mortar between bricks, that hasn't fully healed yet.

[@tyberius5615]

Okay, so how do you split it up into 3 days? Chest-Back on monday? You gonna get gassed out by the time you reach your back exercises. It doesnt work.

[@georgegordon7377]

So if i train three days a week full body 1 Push ups 2 Squats 3 pull ups 4 lunges 5 Handstand push ups 6 Leg raises and do 7 sets or cycles of this totally end this week with 21 sets in each exercise i will get more muscular and stronger??

[@queeniequeen54]

I think the '21' was just arbitrary number used as a typical example

[@georgegordon7377]

hahaha really??

[@haiderrizvi8443]

Guys, can be optimal split all my hypertrophy training, based in your volume/frequency (Dr.Mike Israetel) landmarks about 5/6 days per week, 2 or 3 small sessions each day ? I workout in my home!

[@mc2theblackops]

i train each body part twice a week and do like 24+ sets a week per part should I cut it down?

[@jacobtworks]

Be wary of bro splits. All pressing movements engage your deltoids chest and triceps. So if you're doing Chest and triceps 2 days a week, and shoulders 2 days a week, you're really hitting your anterior and medial delts 4/7 days. Not optimal for strength or muscular development and makes you very prone to injury.

[@Alexa-ok6lz]

So for option 2, is it 7 sets per exercise? Like 7 sets of squats, 7 of deadlifts and so on?

[@SuprEmpth]

Alexa per muscle group/body part

[@dariusrey8637]

Interesting!🙄👍

[@kalle.sandberg]

Option 3, train your desired bodypart 2 times a week. Simple

[@paulcook7611]

How on earth can you get all that volume in each week

[@ratnadeepghosh3387]

But where is the routine????

[@bigconan]

There is no way you can train a muscle group more than 1x per week, if you train the sets to failure...trust me, I've tried and burned out very very fast...the only way this can be done is by lowering the intensity, so you can do more frequent workouts...I may try it for a bit...see how it goes...maybe stop a couple of reps before failure...or alternate between failure workouts and not going to failure..depends on recovery...when you increase frequency, recovery is extremely important...and you have to cut down on something drastically..whether it's volume or intensity or both.

[@kevinhsu3102]

You’re a moron if you train to failure if you’re natural

[@tonyvee5799]

You can't train FBW to failure.

[@candleankle1805]

More TrX videos please.....

[@EmpoweredHeads]

This is why CrossFit athletes are so big

[@williamgazca6641]

Immense gratitude to firas zahabi who taught me consistency over intensity ...changed my life for good.

[@FrankO-ek1ec]

Adam doesn’t look that jacked when he’s tucked into that couch lol

[@analogcrunch4716]

My only criticism of the full body, is why do i never see a big guy at any gym training this way? You cannot always blame steroids. all the meatheads train with bro-splits.

[@tonyvee5799]

Been doing FBW since mid November. I'm seeing gains in strength and size. . I tried to go back to bro splits I just can't do it anymore. .I do upper lower one week and FBW next .

[@danstafford5977]

The Weider split principle... is not for beginners... it's for advanced bodybuilders training for symmetry!

[@MrPetrello]

Sooooo option 2 is a full body workout with less sets per body part ?

[@diegom.2616]

Pretty much. The volume stays the same within a week however it's divided over a greater number of days. Instead of 21 sets for chest on Mon, 21 for legs on Tues. etc. it's 7 sets on Mon, Wed, & Fri

[@NaymitMayne]

Are they natural

[@ivanlevy1869]

I didn't get this .. So keep my same routine but do less workouts 🤔

[@thevu62]

Yes, but best way to do it is via full body routine 3x week and adding in trigger sessions on off days

[@georgegordon7377]

Trigger sessions mean?

[@ZodiacEdition]

whats trigger sessions

[@thevu62]

Basically, a short circuit no longer than 10 minutes. You want to pick out about 5 exercises that will benefit your weak areas. Aim for 3 sets of 10-20 reps within the 10 minutes, slow and controlled, twice to three times each off day. These will keep muscle building signals live until your next full-body workout

[@georgegordon7377]

So i do M/W/F full body and T/T/S i train 10 minutes 5 exercises with more reps and 3 set right?

[@ShpoonMayun]

Link to Instagram broken. Correct link is instagram.com/mindpumpmedia/

[@sunderwar1044]

Interesting points, but for me training each muscle group 3 times a week is not only overkill, but also extremely time consuming.For what I can tell, I've made serious gainz from training each muscle group 1 time per week, and I am by no means a newbie.. But anyway do what it works best for you!

[@runtharackwithcj]

sunder war Exactly. I hate videos like this, always trying to tell ppl what works better when we been making gainz on top of gainz working out a body part once a week . If you increase the weight, reps, sets, pyramid up or down gains will continue to grow you. They need to stop confusing ppl who dont know, this is just bullshit. Ppl need to just work the muscle, add sets, add weight along the way, change order of exercise and rest. Its really simple.

[@dietsch4633]

Yeah I’d much rather have intensity! Who wants to to feel, like they have to hold back reps? I don’t.

[@gwengwen4535]

sunder war yeah but I want both! But yeah, I do think it’s an encouraging video for maybe newbies who plateau. But, realistically, as much as I’d like to work each group out three times a week, it’s not always possible!! So sometimes when I know my schedule is going to be tight, I friking KILL it and know I’m gaining for days after, cause I can feel and see all the benefits.

[@ethanol111]

@Time to get huge! I have a high volume week now where I hit body parts twice a week and I hit them medium to hard for many sets. Then i have a small rest period then hit them really heavy and have a longer rest period with cardio in between. My body is constantly shocked by this routine.

[@GS-nh1ur]

He says frequency then references intensity, steroids, and other topics.. These guys are all over the map

[@matthewedwards7172]

I HAVE DONE ONE HUNDREDS IN THE PAST , AND I PUT ON 25LBS OF MUSCLE IN SIX MONTHS, 💪💪💪

[@Kathayne636]

lol, no you didn't.

[@danstafford5977]

The Holy Bible and the bodybuilding Bible are the most misinterpreted books!

[@shamrock8561]

Can Adam stop cutting you off mid sentence. It drives me crazy. He never lets you finish your point.

[@adammarsh4358]

This DC Training, basically the same concept

[@MindPumpTV]

Virtuous Warrior Academy no its not. D.C. Tells people to go to failure. We don't.

[@bigconan]

@@MindPumpTV ya...if you go to failure, there is no way you can train each bodypart more frequently and still recover...I've tried and failed....how far from failure do you recommend going? stopping a rep or 2 short? if you stop 2 soon before failure, you won't stimulate any growth.

[@xtimator]

Adam... Stop interrupting!

[@MindPumpTV]

He's so annoying

[@mackens6320]

What was the point of having a guest?

[@genovasquez8361]

Sal is not a little guy, but Dude looks Massive compared to SAL. like if his voice wasnt so nice, he be threathening.

[@danstafford5977]

Frequency does not increase the volume.... frequency and volume or two separate protocols!

[@johnfrank1574]

Uh, I already struggle to fight the urge to lift twice a day... Now you're saying to lift once every other day?

[@odhranquinn9885]

he won't give his friend a chance to finish what he wants to say .

[@corchef007]

The reality is you need 48 hours gain muscle. the first 24 hours is to repair your body at 48 you start gaining muscles.

[@jykugoku]

Alpha destiny also swear by this but I dont know man ... Squats dead bench arms calves Overhead press in the same day ... I dont know I dont think I can give it my all and focus completely I think I would just lose focus and gas out after 1 big move x 7 sets and just fuck around for the rest and phuuck I mean hitting everything in one day would take what 3-4 pfucking hours I allready spend around 2 hours doing 2 bodyparts I mean think about it 7 sets of squats 7 of dead 7 of bench 7 of curls 7 of triceps skulls 7 of shoulder press 7 of calves 7 of pullups those are big cant miss exercises it just seems impossible to include them in 1 workout maybe 1-2 sets of each but still I dont think you can focus properly on what you train and you just jump around from one thing to another ..... I need more convincing lol :)))

[@Janusz_Prociuk]

George Bogdan you don't need 7 sets, 2-4 sets to failure accumulates enough volume over a week. Aim for 10-15 sets to failure/ muscle group/ week. Also doing compounds many exercises cross over and work multiple muscles. Eg triceps and biceps so those don't need to be hit directly so much. I find keeping rest between 30sec - 90 sec and supersetting opposing muscle groups works well!

[@rodrigoguzmanacosta1513]

totally correct

[@XXgamemaster]

Who does 21 sets for one workout!??

[@XxMadnessXx]

JC Tutoring it’s funny cause depending on what channel you’re on, you either see 20 sets being to much or being too little 😂

[@luptonpittman6520]

People on lots of juice

[@SuprEmpth]

The Arnold did more Lol

[@bigconan]

@@SuprEmpth and dorian yates did far less...

[@TV-xv1le]

Had a few friends on the bro split routine doing roughly 20 sets per body part. Their excuse was that they did not count the first exercise because it was the "warm up". For example start with flat bench. So usually at least 2 warm up sets for the first exercise. Another at least 3-4 working sets for that. Move onto incline. 2 warm ups and 3 working. Move onto decline.. repeat.. move onto chest fly.. repeat. I found out later they were juicing. Figures. Guys who are natural have no business doing 15-20 sets. If you are then the intensity is not there.

[@Xanivert]

I've heard these guys say "well studies show this and that" but never provide actual sources At least post a link to the aforementioned study. Anybody can say "studies show..." without providing the source

[@JohnnyTsunami808]

that guy who keeps interrupting is annoying!

[@danstafford5977]

Talk about cut the other guy off he probably does the same thing at the dumbbell rack... takes off with his dumbbells!

[@airplanebuilder8685]

I moved up the video to the segments of the guy in the grey shirt, because white shirt dude keeps cutting him off. A lot of really interesting info though. Let him finish, for crying out loud.

[@matkasim]

can you guys finish sentences

[@TAVV00S]

And yet you guys on mindpump look like you hardly lift at all. I don't see a lot of muscles on you guys.

[@jamesbunyard23]

I’m sorry but this BS about training more for more muscle growth. Body splits are around for a reason.... to minimise the impact on the CNS. Guys like reg Park, bill pearl, Steve reeves trained whole body parts three times a week but that was due to the limitations placed on them at the gym during the time as the gyms come Tuesdays and Thursday were for women only. Body splits ease the effect on the joints and the impact on the body and if your training compound movements what’s to say that your not also training shoulders and triceps on the same day your training chest and vis Versa your training also your chest on back and shoulder days

[@naasking]

James Bunyard CNS fatigue is broscience nonsense.

[@jamesbunyard23]

naasking well done you’ve just shown how little you know about human anatomy and physiology. Until you have a degree in sports science, I suggest you keep your opinions to yourself. ‘CNS - bro science’ I suppose you think cortisol doesn’t exist either.

[@naasking]

James Bunyard Educate yourself with real science, not broscience: bayesianbodybuilding.com/cns-fatigue www.myosynthesis.com/cortisol-bodybuilding

[@jamesbunyard23]

naasking yeah REAL SCIENCE funny, so read information from a website that doesn’t need to be factual for it to be published on the web. Congratulations.... try visiting a library or even buy a book on amazon sometime. You know those things called books that actually need to be proof read and verified before being published. Not don’t take me literally I know there are some books out there that have old science and are outdated, however even those are a dam sight more factual than the shit you read on a website by some blogger who does nothing but sit on ones arse and writes from a very narrow minded point of view. Look hard enough on the web and you can find ANY information that agrees with your opinion on things. Enough with this back and forth bullshit. You believe what you want. Good luck to you. But I’ll say just one more thing if CNS fatigue wasn’t real then why have I personally suffered with this. Adrenal fatigue is another condition that can be associated with CNS fatigue. But either way keep believing what you want... and good luck to you 👍🏻

[@naasking]

James Bunyard each of those links cites over 30 real scientific studies on each of the topics they discuss. I can cite hundreds more. Get your head out of your ass: CNS fatigue is a myth. What you experience is local fatigue. Adrenal fatigue is also not a thing. The closest actual syndrome is HPA dysfunction, which actually is a real thing. Cortisol is a necessary hormone for normal bodily function and recovery from exercise induced stress. Chronically elevated cortisol is a problem because it's a sign of chronic stress, but that's it.

[@danyyboye]

Is this editing failure or is Adam that bad? Talking over and interrupting like a 5 year old. Wtf?!

[@RSilva911]

I stopped paying attention 2 minutes in because the dude in the white keeps interrupting. Really irritating.