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Top 3 Workout Splits for Muscle Growth (science-based)

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musclemonsters

musclemonsters

Күн бұрын

Пікірлер: 171
@bigpicturegains
@bigpicturegains 2 жыл бұрын
Almost every reasonable split or method will give results provided your nutrition is adequate, you get enough sleep, and you are not overtraining, allowing for recovery. Key is to be consistent, it takes time to progress and years to start standing out from the crowd.
@sunnyLikesFood
@sunnyLikesFood Жыл бұрын
hey bro! i’m getting started but i’m already kinda advanced because i’ve been working out for a lot but now i’m trying to build muscle but i do football/soccer 2 days a week and i was thinking about doing full body split, so could i build muscle with it!
@bigpicturegains
@bigpicturegains Жыл бұрын
@@sunnyLikesFood Maybe an upper / lower split. Workout 2 days a week thing. If you’ve got a sport you play regularly & are playing hard at it, sometimes less gym time is more optimal so you aren’t harming sport performance and or gym gains.
@abelajr6373
@abelajr6373 2 жыл бұрын
I did bro split for a long time , but now i switched to upper lower 4days/week , i feel great and bigger and stronger 👍
@cflingo1
@cflingo1 2 жыл бұрын
I've done and like all 3 approaches. I like to rotate through all 3 throughout the year changing things up about every 12 weeks. For me it keeps things fresh and allows for a greater utilization of different accessory lifts.
@me0101001000
@me0101001000 2 жыл бұрын
I do upper/middle/lower. I have to separate the abs, lower back, and obliques for the purposes of my sports. Stability is extremely crucial for what I do, so I try to dedicate a full day to training my core.
@simonkendra3079
@simonkendra3079 2 жыл бұрын
can you share what your middle consists of? I am thinking about doing upper/middle/lower with cardio after the sessions, as I only have 3 days a week but still want to keep cardio.
@bobster9549
@bobster9549 Жыл бұрын
Been weight training for over 50 yrs and at 68 having tried over the years so many routines and of course falling into the trap of doing too much, I recommend to you a three day week which hits each body part twice a week. That way you get the gains you deserve. Here is an example, and it leaves your weekends free.. Monday lower body, Wednesday Upper and Friday full body. Key as always is training hard and progressing. Remember you gain muscle when you rest, not when you break it down too much. Good luck!
@jimmyconway5169
@jimmyconway5169 9 ай бұрын
Perfect just what I was looking for but wasn’t able to figure it out, thanks a lot you solved my puzzle with that workout routine 🙏
@MKrukas
@MKrukas 8 ай бұрын
Im going to start training like this tomorrow but I will be training shoulders and abs on lower body days too. (I need to get in to shape before 28 may)
@bhaveshmarathe9495
@bhaveshmarathe9495 7 ай бұрын
​@@MKrukas28 may is like in 4 days😅 How is it going for you bro...
@MKrukas
@MKrukas 7 ай бұрын
@@bhaveshmarathe9495 I know and I Failed a bit
@MKrukas
@MKrukas 7 ай бұрын
@@bhaveshmarathe9495 its gotten better but not grate but im gonna keep going
@strengthedgefitness8301
@strengthedgefitness8301 2 жыл бұрын
Great video. As a soon to be 37 year old lifter with 10+ years experience, less is more at this stage. 3 full body workouts a week, that each focus on 1 or 2 main barbell lifts. I've had more time for family obligations, and made great strength and size gains, too. It's all about finding what works best for you at that given time!
@artofninelimbs5930
@artofninelimbs5930 Жыл бұрын
Dutiful coitus
@rasulbogdan6639
@rasulbogdan6639 Жыл бұрын
You make 36 sound old. I guess I should start preparing..
@tyler238
@tyler238 Жыл бұрын
What would you you recommend for a newbie skinny guy? I plan on doing workouts 3 times per week, to start out and then work my way up to 4 days. Btw I’m 34
@cambajax
@cambajax 2 жыл бұрын
Love the video. The main thing for me is: Keep it entertaining. I did Push,Pull, Legs for a long time and started to slack a little. I switched to Arnold split doing Shoulder & Arms, Chest & Back and Legs. My strength went up but more importantly my motivation was back. So whatever someone chooses it has to be maintainable and you should enjoy what you're doing.
@KalebLFC
@KalebLFC Жыл бұрын
I do a PPL x Arnold 8 day split, keeps my workouts interesting.
@jacobsjvj
@jacobsjvj 8 ай бұрын
This is the only way I train!
@CavemanLaws
@CavemanLaws 5 ай бұрын
What is PPL? ​@@KalebLFC
@bo3abedsama
@bo3abedsama 2 жыл бұрын
I do push pull legs upper lower … a 5 day split that really matched my day to day routine
@artwha0
@artwha0 2 жыл бұрын
Love this channel.. so much great advice and perfect delivery
@69indigoblue
@69indigoblue Жыл бұрын
For someone with only 3 trainingdays a week, full body ssems the way to go...thanks for this in depth description of the pros and cons for every concept!
@tyler238
@tyler238 Жыл бұрын
What’s your actual routine?(movement,reps/sets) I’m interested in starting a 3 day..
@orlando9923
@orlando9923 8 ай бұрын
A better split torso day 1 then limb day 2 , then fullbody day 3
@lawrenceoneill3807
@lawrenceoneill3807 Жыл бұрын
I find a full body workout tends to maintain my muscle exactly where I am like it plateaus because I’m not pushing any particular muscle trying to get say 20 different sets of exercises
@AK47_.
@AK47_. 2 жыл бұрын
I find recovery on a PPL recovery is a major issue and I can only train 3x a week. So I do a hybrid of upper/lower/upper (week 1). Lower/upper/lower (week 2). If it gets crazy, I do upper/lower/full body.
@sampats89
@sampats89 2 жыл бұрын
I work 6 days/week and have a family and I prefer ppl.. but recovery wise a minimalist full body sesh every second day is optimal.
@abarcomb44
@abarcomb44 2 жыл бұрын
I do full body upper/lower fullbody 4 days a week...just keep your weekly volume down on your second full body day then 2 days off to recover.
@ivareskesner2019
@ivareskesner2019 2 жыл бұрын
Push-pull-legs has been repeatedly shown as the most effective split if the goal is muscle hypertrophy. Full body sessions simply aren't able to provide sufficient intensity for those who have been training longer than eight months or so. At that point you will inevitably have to dedicate more time to each muscle if you want it to keep growing. And the only way to do that is to train less muscles. Enter push, pull, legs. After a certain time of doing the PPL split, some people decide to keep going and maybe even illicit the help of a bit of juice in order to continue muscle hypertrophy. At that point the only way to increase intensity is to now dedicate an entire training session to a single muscle. The problem here is that only those on the juice can really use this split effectively because they don't need rest days. Everybody else will simply be leaving too long a time between training a muscle because by training only one muscle at a time, it can only be trained around once a week. Which is a suboptimal frequency of training becausethe muscles grow and then shrink again in that time. So we come back to PPL. A split that allows pretty much everybody to continue making optimal gains if they are clever about it and keep mixing their sessions up with drop sets, mechanical drop sets, super sets, giant sets, pyramid and reverse pyramid weight stacking, half/full reps etc.
@lukaposeidon8490
@lukaposeidon8490 2 жыл бұрын
What has shown that ppl is the most effective?
@ivareskesner2019
@ivareskesner2019 2 жыл бұрын
@@lukaposeidon8490 Read past the first sentence and find out.
@lukaposeidon8490
@lukaposeidon8490 2 жыл бұрын
@@ivareskesner2019 You haven’t mentioned a single example where it “was shown” that ppl is most optimal. Just a bunch of stuff about what you think training should look like. Oh and also, adding a bunch of drop sets to a routine that most people are gonna overdo with the volume anyways?
@ivareskesner2019
@ivareskesner2019 2 жыл бұрын
@@lukaposeidon8490 I can't post links here, mate. Evidently you have internet. Type in _'Is push-pull-legs the best split'_ or something similar and scroll down a bit. You'll see numerous studies dissecting the subject. Most opinions expressed based on those studies seem to agree with _'what (I) think exercise should look like'._ I apologise if I misquoted you. P.S. You'll have to elaborate on your last sentence. I haven't said anything about just slapping additional drops sets on.
@lukaposeidon8490
@lukaposeidon8490 2 жыл бұрын
@@ivareskesner2019 Seems to me that you are just misinterpreting what you read in a study. And about the drop sets, you literally mentioned them in your original comment. Edit: There’s nothing inherently special about a ppl split. As long as the volume is right and the training is close to failure, people can make gains with loads of different splits. The only situation where you’d absolutely “need” to train 6 days a week is if you are highly advanced and you have to squeeze some extra days in. And even then, nothing special about ppl. Upper lower 6x also works great. Full body 5/6x has been shown to work great.
@AdamScottfit
@AdamScottfit 2 жыл бұрын
Great video. I'm a big fan of a Push, pull, upper, legs split for myself personally - allows me to focus on my chest (lagging body park) that bit more.
@ivareskesner2019
@ivareskesner2019 2 жыл бұрын
What is the _'upper'_ part used for? The upper body is covered in push and pull. It's literally splitting up exercises into those where you use your upper body to push weight or pull weight.
@AdamScottfit
@AdamScottfit 2 жыл бұрын
@@ivareskesner2019 extra volume and frequency on my chest, back and shoulders. Sometimes arms too!
@ivareskesner2019
@ivareskesner2019 2 жыл бұрын
@@AdamScottfit I hear you. I add six sets for the chest on my pull days and six sets for the biceps on push days because those areas need extra attention. Then finish each of those two with an 18 set finisher combo to really make the muscles cry. Give it a go. Develop 18 set finisher routines for the struggling muscles and 6 set ones for the others (or whatever number works for you). You can use a combination of swithcing same-muscle exercises and banging out another set without rest (mechanical drop sets), and changing the weight. Mechanical drop sets made all the difference for me in my actual session as well. Try doing, say, a one dumbbell waiter curl to failure, then jump straight into a seated incline curl or a spider curl, for example. Worked wonders for me, anyway 👍🏻
@AdamScottfit
@AdamScottfit 2 жыл бұрын
@@ivareskesner2019 that can work great too. For me, my legs dont need that 2nd session in a 7 day rotation. The added upper gives me time between sessions to recover. I do add in dropsets for arms to increase volume too 👌
@chandlermichaels1721
@chandlermichaels1721 2 жыл бұрын
A 4 day Body part Split is still going to be the best option for most people. Long as it's programmed properly. Set it up similar to an Upper Lower and your good to go. Let me show you an example. DAY 1: Chest -Upper DAY 2: Legs- Lower DAY 3: REST DAY 4: Shoulders- Upper DAY 5: Back- Lower You can add in an arm day if you want or just add Triceps to the Chest and Shoulders day and Biceps to the legs and Back day.
@outpost31737
@outpost31737 2 жыл бұрын
Not good at all. You're only hitting each muscle group once per week.
@masteringmastery8171
@masteringmastery8171 2 жыл бұрын
Crap
@chandlermichaels1721
@chandlermichaels1721 2 жыл бұрын
@@masteringmastery8171 No it isn't! It's not crap as long as your using compound movements. If your using compound movements with the barbell and structuring it in a way like an upper lower it's fine. You can actually get better volume in with this approach!
@chandlermichaels1721
@chandlermichaels1721 2 жыл бұрын
@@outpost31737 It's fine as long as your using the main compound movements and structuring it similar to an upper lower. For instance Chest is still hit on an Overhead Press on shoulder day. Legs are still hit with a deadlift on back day. You can get better volume in with this approach. Frequency means very little now. There's been recent studies on it.
@teknoreaper9232
@teknoreaper9232 2 жыл бұрын
@@chandlermichaels1721 I disagree, you can get much more volume by doing 2x per week frequency rather than 1x, and at better quality because you arent doing so many sets in one day. My split would be this: sunday: rest monday: upper (chest, back, then shoulders) tuesday: rest wednesday: lower (hamstrings, quads, then calves) thursday: rest friday: upper (shoulders, back, then chest) saturday: lower (quads, hamstrings, then calves) this way, for example, you can hit chest twice a week doing only 8 sets per session and getting 16 sets per week, which is plenty, plenty more than is even needed for beginners. If you try to hit that volume on 1 day per week, even 10 sets in a session is going to be inefficient due to tiring out the muscle beforehand, reducing performance and gains. legs you can do 5 sets for quads and hamstrings each session, have plenty of time for recovery, and make significantly more gains for the same reasons i mentioned beforehand. I'm of the belief it is simply more efficient to work muscles 2x per week. Another point, it has been made pretty clear in studies that 2x or more frequency is in general better than 1x for muscle and strength gains, it was also explicitly stated that is the case in the video. I do agree that compounds should be the main focus of a workout I disagree that chest is used in a shoulder press, it really shouldn't be, even in a seated variation, you really need to isolate the shoulder and chest seperately. All love though, just trying to spark a discussion.
@rounaksubramanian1686
@rounaksubramanian1686 2 жыл бұрын
This is a very excellent and brilliant video bro telling about this topic and about the top 3splits workout for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
@criticalthinker7822
@criticalthinker7822 2 жыл бұрын
The way you combine knowledge with comedy is genius. New sub!
@Unpleasant_Truth96
@Unpleasant_Truth96 Жыл бұрын
Comedy? That guy is rather boring and annoying
@LeoAr37
@LeoAr37 2 жыл бұрын
There's no reason why PPL is not a beginner's split. On the contrary, I'd argue it's literally the most beginner friendly split: 1. You don't need big compound exercises like squat and deadlift because you go to the gym 6x a week so you have time to isolate everything. 2. You spend less time per session since you can get away with 5 exercises per day and still do 30 exercises a week. 3. The fact that protein synthesis lasts longer on beginners means you don't need to train muscles 3 times a week like in a full-body split, so instead you can get away with training them just 2 a week, which also allows them to recover better.
@HardRockMiner
@HardRockMiner Жыл бұрын
The Bro Split has never steered me wrong, and I've been doing it FOREVER.
@corenko
@corenko 2 жыл бұрын
Best split? I gotchu International chest day Juicy arm pump Chest again Skip legs Biceps Triceps Rest
@linixfn7851
@linixfn7851 6 ай бұрын
that is probably the worst
@RisingKing1024
@RisingKing1024 2 жыл бұрын
Perfectly broken down and said! Well done my friend. Really appreciate the information.
@noreply-mp
@noreply-mp 2 жыл бұрын
Your background music is a banger. I wanted to add doing a body part split like chest+back, Legs+Shoulders or any other combo is an effective way to train
@georgeemil3618
@georgeemil3618 Жыл бұрын
I've been doing full body 2 to 3x per week for about 20 years now. Now that I'm retired, my full body sessions are from 1.5hr if I only do my big core exercises to 2.5hr if I include shoulders and arms. I'm considering doing push/pull split (squat on my push day and leg curl on my pull day) but I don't want to go to the gym every day. 4 to 6x per week are for professional body builders and professional athletes. I want to do other things like go bike riding around the city.
@leebennett1821
@leebennett1821 Жыл бұрын
I am mainly do weight training because I feel a buzz then a chill it helps me with stress in my life
@maikjansen2332
@maikjansen2332 2 жыл бұрын
I allways trained 3x FB or 6x PPL for the last 10 years, alternating about every 6 months. However, since spring this year I train 3x PPL and 1 xFB a week, was a total gamechanger for me, the perfect mix of heavy compound lifts and focusing on every musclegroup without being so fatigue like a 6x PPL
@srivatsan1985
@srivatsan1985 2 жыл бұрын
Can you make a video on whether dead lift should be on back day or leg day
@scottgilsdorf2938
@scottgilsdorf2938 2 жыл бұрын
I love the way you present this material! It works for me! I do have a question about stretching! I hate adding time to my routine so I rarely stretch. What I find though is that my lower back starts to hurt so I’m forced to stretch my hamstrings from time to time. Do you have any advice on stretching? Thanks in advance!
@JAYoung-cs5xx
@JAYoung-cs5xx Жыл бұрын
I got this from Strength Side and it’s great. Stretch in between sets, but not the muscle group you’re working. So if you’re doing a Chest/Back day, stretch your lower body in the rest time between sets.
@mohammedalialbalushi7190
@mohammedalialbalushi7190 2 жыл бұрын
Workout... A off B off off A off so if training 3 day full body or upper lower take 2 rest days after second session....amazing recovery
@StMargorach
@StMargorach 6 ай бұрын
I'm a beginner. But I do PPL (6 days) because it seemed the most logical. And I have enough time to train 6 times a week. But maybe I should do 3 days rest 3 days... And have it rotate
@Owen-sm7ob
@Owen-sm7ob 2 жыл бұрын
There IS an absolute best split. Pull, Push, Legs, OFF, Pull, Push, Legs, OFF ♾️ All muscle groups that work together are trained together, at the optimal frequency of twice a week, with 3 days rest in between. (Pull first because more pull exercises use legs, giving them more rest).
@KalebLFC
@KalebLFC Жыл бұрын
that’s good. I’d suggest putting legs in between push & pull because you’ll have more rest for your upper body. ultimately allowing you to train more intensely
@johnroman7659
@johnroman7659 Жыл бұрын
Amazing and very informative video. Thank you!
@kirubanithi355
@kirubanithi355 2 жыл бұрын
Which company whey protein powder best
@alanevans4198
@alanevans4198 2 жыл бұрын
My biggest issue is trying to commit to a schedule is my work schedule. I work far an ambulance service and work anywhere from a 24-36 hour shift. I find myself getting it in when I can work it in. An example of what have to is. Monday morning push Monday afternoon pull Tuesday morning legs Work Tuesday 9am through Wednesday evening 9pm Thursday morning upper Friday morning lower I really like the push pull legs, followed with a day off then at the end the week with an upper lower splint.
@teknoreaper9232
@teknoreaper9232 2 жыл бұрын
Awesome split man, I cant imagine having to work around such long hours and still finding the time to go to the gym, that's impressive.
@demonanas2854
@demonanas2854 2 жыл бұрын
Could you tell me what exact exercises to do on the upper lower one and the preferred weight and sets please
@vikashnath9858
@vikashnath9858 Жыл бұрын
hey bro great video, can recommend one with no equipment for skinny guys..
@frankrenouf8015
@frankrenouf8015 2 ай бұрын
Suffered serious car wreck with L1 and C6 fractures past April. I am 58 yo and started back to getting in shape before my accident. Have lost 71 lbs since March. My daughter is in powerlifting and have a bench and separate squat rack with two bars and a set of adjustable 25lbs dumbbells. Do you have a good routine for free weights for whole body?
@demetric4476
@demetric4476 2 жыл бұрын
Always great videos bros but the acting is golden 👍👍
@alecrolison9594
@alecrolison9594 2 жыл бұрын
I do a slightly different split. Day 1 biceps and triceps. I’ll throw in four arms between sets Day 2 chest and shoulders Day 3 legs and back. I fell it’s the easiest for me but not sure if it’s the most effective method.
@outpost31737
@outpost31737 2 жыл бұрын
Good split you can hit each muscle group twice per week.
@LeoAr37
@LeoAr37 2 жыл бұрын
Your triceps are fatigued from day 1 on day 2 for chest and shoulders day, so the bench press and OHP suffer, so chest and shoulders gain suffer. If you do this 6x times a week, you are also training triceps 4 times a week which is too tiring. Also, biceps will be fatigued on day 4 from lat pulldowns and rows on day 3. Finally, if you are doing this only 3 times a week, you should be doing full body split anyways.
@Poras147
@Poras147 3 ай бұрын
Day 1 - Legs Day 2 - Chest, Triceps Day 3 - Deadlifts, Back, Traps and Rear Delts Day 4 - Biceps, Front and Side Delts Day 5 - Legs 2 days off Repeat How does this split look?
@TheSiggy1990
@TheSiggy1990 2 жыл бұрын
I have mine set up upper lower. However, I added in a five day as a full body if I can't make it all four days.
@cjjams7930
@cjjams7930 Жыл бұрын
The PPL just seems very easy to simplify the categories. And you could always still hit myo reps with light weight on say your traps on leg day...but over all ppl makes the most sense to me for conaiatent recovery times etc. Intense full body 2× a week sounds good too but also seems like it could easily damage your nervous system easier especially if you work hard labor etc idk im gonna go ppl and throw in calesthinics instead of weights if im not feeling the weights those days keep it fresh and varied etc
@sobolanul.terminator9317
@sobolanul.terminator9317 4 ай бұрын
my split its like this push pull legs and upper body. its work for me.
@nicholasingratta423
@nicholasingratta423 2 жыл бұрын
All splits. Work that’s proven the thing with full. I body is great overall but volume for specific body parts will suffer if done properly
@KaosRunes
@KaosRunes 2 жыл бұрын
My routine is pull, push, back and shoulders, abs, forearms, legs and then rest or lacking if I feel I am lacking in something
@hathlete4ever916
@hathlete4ever916 2 жыл бұрын
Great video! Even though we all have busy schedules, these are doable for almost everyone regardless of the work schedules. Thank you for the video! ✋️👊🤝💪🦵
@27schmidty
@27schmidty 2 жыл бұрын
What exercises would work best with this split training
@DANA-lx8cv
@DANA-lx8cv 2 жыл бұрын
Wow, that's a lot of sessions. In a 6 day period, I train upper twice and legs once, but each session is usually 3 to 4 hours and I hit everything pretty hard, so I need the recovery days. I like to change it up, but lately i'v been doing Chest/Arms, Shoulders/Back, Legs or Chest/Back, Shoulders/Arms, and Legs. Smaller muscles I can hit twice a week for sure, but I need about six days between heavy bench sessions, or either my numbers stop going up and/or I start to get nagging little injuries. I do enough movements that pretty much everything gets hit once directly and once indirectly each week. For instance, Biceps gets hit on Arm day, obviously, but also a lot on Back day since there is a lot of rowing. I guess I do more of a power lifter type split than a BB workout by blasting it hard, then giving it enough time to fully recover before going in hard again. I don't know how people do one hour workouts. :) Once I get going, I feel like I want to be there all day!
@Ebotoman79
@Ebotoman79 Жыл бұрын
What about combining? For instance: push, pull, legs for three days, then take a couple of days off then a full- body, then another day of rest. Thoughts?
@RahulGautam-ks4gc
@RahulGautam-ks4gc Жыл бұрын
What is the optimal set/rep range for the full body split?
@tyler238
@tyler238 Жыл бұрын
I’m trying to figure that out for a good 3 day split routine. And what exact movement to perform
@tonyvee5799
@tonyvee5799 Жыл бұрын
This is my routine. Been doing fullbody for about 5 months best routine ever. Now im going to do Fullbody Rest Rest Upper Lower Rest weekend Upper Lower Rest Rest Fullbody Rest weekend Fullbody. On my upper lower days will be intense like rest pause and drop sets and fullbody will be more on the lighter side high volume.
@jimlee7275
@jimlee7275 2 жыл бұрын
The beat.....then..... now..... forever
@kl3mm3r86
@kl3mm3r86 Жыл бұрын
I'mma need that link to those pants fam...
@marconeevaristoaraujopaima710
@marconeevaristoaraujopaima710 Жыл бұрын
The guy with the Alpha shirt is so funny! LOL
@TungTran-pp3tx
@TungTran-pp3tx 2 жыл бұрын
I do PPL and full body weekly program.
@aramer25
@aramer25 2 жыл бұрын
10:30 recap
@michaelandrew8493
@michaelandrew8493 Жыл бұрын
Full body for naturals is king. That's what everyone did before steroids were a thing. Plus i have a tough job and a kife i cant be in the gym 6 days a week. And if you miss a day you still hit every body oart at least once
@RiaanFitzgerald
@RiaanFitzgerald 2 жыл бұрын
The original voice over was better. Great video nevertheless - it's good to see the guys that brought us to this channel back!
@tonyvee5799
@tonyvee5799 2 жыл бұрын
I do fullbody heavy Off Off Upper high reps Lower high reps Off weekends.
@skylercranford7135
@skylercranford7135 Жыл бұрын
What exactly is a “push”workout though like idk what muscle groups I’m trying to work. Is a push workout basically like someone saying a chest/back workout?? I get push means you’re doing push movements but that’s is so broad to me I’m just so lost that’s why I have continued to do certain muscles groups each day.
@felixianmatunan9070
@felixianmatunan9070 2 жыл бұрын
Awesome video 👏👏👏
@adriana2567
@adriana2567 2 жыл бұрын
Thank You!
@saiken811
@saiken811 2 жыл бұрын
1:48 Alpha is so sore out of his mind that his trousers are still on lol.
@formerevolutionist
@formerevolutionist Жыл бұрын
I want to do a push/pull/legs twice per week, but I don't think I can recover from that. I'm in great shape for a fifty-year-old man, but I also love high-intensity workouts.
@OKAR1992
@OKAR1992 Жыл бұрын
Vraie vidéo 👍
@michaelkorlion9248
@michaelkorlion9248 7 ай бұрын
So i do chest and Triceps on Sunday and I do 9 exercises in total is it normal ?
@andrecastro1980
@andrecastro1980 4 ай бұрын
Good. Now I want a "faith based" video.
@1888CHAD8881
@1888CHAD8881 2 жыл бұрын
Chest/Chest/Arms
@Morning_ruteen
@Morning_ruteen 2 жыл бұрын
What’s a rest day.???
@trevormcmanis
@trevormcmanis 2 жыл бұрын
Very informative 🎉
@tokec8471
@tokec8471 Жыл бұрын
We need a best 3 exercises for legs
@Sendoh32
@Sendoh32 2 жыл бұрын
Arnold Split here, I just like to have an arms and shoulders specific day
@shadowalker8068
@shadowalker8068 2 жыл бұрын
Even tho it's science nased I still prefer upper lower split for me. I tried full body and push pull legs was ok but not for me .
@lagstorm1
@lagstorm1 Жыл бұрын
The toilet thing with leg DOMS is absolute hell. lol
@macoediv
@macoediv 2 жыл бұрын
(science-nased) rules!!
@GBFeb72
@GBFeb72 2 жыл бұрын
Great advice
@atonaton888
@atonaton888 Жыл бұрын
Me, always doing Push-Pull-Leg-off-Upper-Lower-off is that oke?
@simonkendra3079
@simonkendra3079 2 жыл бұрын
How do you people find time for so many sessions? Do you just allocate 2 hours for working out everybody and work your whole days around it? And if you do work in an office, how much of the day do you have left? Can someone point me in the right direction when it comes to planning?
@MadoLeoss
@MadoLeoss 2 жыл бұрын
We don't find time for it. We make time for it.
@simonkendra3079
@simonkendra3079 2 жыл бұрын
@@MadoLeoss How? What is your schedule?
@arodderz
@arodderz Жыл бұрын
Fellas, can anyone give me a solid split for a 5 day routine?. Weekends off due to having to do kids stuff.
@americantrash593
@americantrash593 2 жыл бұрын
Full Body 3-4x a week in my opinion is the best
@budmanmike18
@budmanmike18 2 жыл бұрын
Do you still see progress?
@hotballz72
@hotballz72 Жыл бұрын
What about mon-fri?
@americantrash593
@americantrash593 Жыл бұрын
@@hotballz72 that could work
@americantrash593
@americantrash593 Жыл бұрын
@hotballz72 that could work, but I wouldn't do full body everyday
@hotballz72
@hotballz72 Жыл бұрын
I'll stick to 4 days a week.....I appreciate it.
@joshthestanman0132
@joshthestanman0132 2 жыл бұрын
What kind of workout split do you guys recommend for a construction worker? Currently I’m running a PPL/Upper/Lower split 5 days a week. I’m also 6’3 and 145 pounds. I’m having trouble finding my target calories daily aswell and makes it harder with my job too. I’ve been tracking my cals and I’m getting about 2600 a day. Your help would be heaps appreciated 💪🏼
@krisamagus1
@krisamagus1 Жыл бұрын
just eat double that. Seriously.
@AMGbrmmbrmm
@AMGbrmmbrmm Жыл бұрын
every muscle group once a week feels best for me
@abhishekchoudhary5696
@abhishekchoudhary5696 2 жыл бұрын
Nice 👍
@muhammadhaqqulyaqin_yayak
@muhammadhaqqulyaqin_yayak 10 ай бұрын
❤❤❤❤❤👍🏻💪🏻 i like this video very much 🏋🏻‍♂️ 🏅🏅🏅 💪🏻🏋🏻‍♂️💪🏻 Please make a 10 or 8 minute exercise video with a variety of movements: Bodyweight exercises and Dumbbell exercises for : forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves... and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes....... and exercise for symmetrical slanted bodies such as shoulders, face and other body parts..... And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home...... Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends. Sorry if there are any wrong words from me. I say...... thank you for your attention and and good luck always.... From : Muhammad Haqqul Yaqin *YAYAK* your fans 👍🏻💪🏻🏋🏻‍♂️ Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc ...... please make that video because i love workout ....... thank you for your attention 🙂👍 From your fans YAYAK 🏋️‍♂️🏋️‍♂️ ❤ i like this video very much 🏋️‍♂️💪🏻👍🏼👍🏻 Ask for help to make a video of : Bodyweight exercise and Dumbbell exercise for : forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves... and also ask for help making a video of exercises for finger, sole feet, palm ..... and exercise for symmetrically slant the body such as shoulders, face and other body parts.... And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting.... don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊 Sorry if there are any wrong words ....... for your attention I say....... thank you very much From : Muhammad Haqqul Yaqin *YAYAK* your fans 💪✊👍 💪🏻🏋🏻‍♂️💪🏻 Please make a 10 or 8 minute exercise video with a variety of movements: Bodyweight exercises and Dumbbell exercises for : forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves... and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes....... and exercise for symmetrical slanted bodies such as shoulders, face and other body parts..... And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home...... Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends. Sorry if there are any wrong words from me. I say...... thank you for your attention From : Muhammad Haqqul Yaqin *YAYAK* your fans 👍🏻💪🏻🏋🏻‍♂️ 🏋️‍♂️🏋️‍♂️💪🏻💪🏻 Video Tutorial Dumbbell workout for forearms, biceps, triceps, shoulders, traps, neck, back, lats, lower back, upper back, chest, abs, obliques, lower abs, kegel, hamstring, calfs, thigh, quads, glute & etc 👍🏻👍🏻👍🏻 Please help me to train muscles and guide me by uploading dumbbell exercise or body weight exercise tutorial videos : 1. Neck 2. Omohyoid 3. Sternohyoid 4. Sternocleidomastoid 5. Trapezius 6. Shoulders 7. Deltoid 8. Interior head 9. Middle head 10. Posterior head 11. Biceps 12. Brachialis 13. Bicep brachii 14. Long head 15. Short head 16. Pronator teres 17. Palmaris longus 18. Forearm 19. Extensor carpi ulnaris 20. Abductor pollicis longus 21. Extensor pollicis brevis 22. Extensor pollicis longus 23. Flexor carpi radialis 24. Brachioradialis 25. Flexor carpi ulnaris 26. Chest 27. Pectoralis major 28. Pectoralis minor ( beneath major ) 29. Abs 30. Serratus anterior 31. External oblique 32. Rectus abdominis 33. Tendinous inscriptions 34. Back 35. Teres minor 36. Teres major 37. Infraspinatus 38. Rhomboid major 39. Trapezius 40. Erector spinae ( deep ) 41. Latissimus dorsi 42. Thoracolumbar fascia 43. Triceps 44. Triceps brachii 45. Lateral head 46. Long head 47. Medial head 48. Glutes 49. Gluteus medius 50. Gluteus maximus 51. Thighs 52. Sartorius 53. Pectineus 54. Adductor longus 55. Gracilis 56. Tensor fasciae latae 57. Vastus medialis 58. Rectus femoris 59. Vastus lateral 60. Patella ( kneecap ) 61. Hamstrings 62. Biceps femoris 63. Iliotibal band 64. Adductor magnus 65. Semitendinosus 66. Gracilis 67. Semimembranosus 68. Calves 69. Gastrocnemius 70. Soleus 71. Peroneus brevis 72. Flexor hallucis longus 73. Tibia ( bone ) 74. Tibialis anterior 75. Extensor digitorum longus 76. Peroneus longus 77. Occipitofrontalis 78. Orbicularis oculi 79. Orbicularis oris 80. Zygomaticus major 81. Tendon of extensor digitorum longus 82. Aponeurosis of occipitofrontalis 83. Splenius capitis 84. Tendo calcaneus 85. 86. 87. 88. 89. 90. 91. 92. 93. 94. 95. 96. 97. 98. 99. 100.
@alridlf
@alridlf 2 жыл бұрын
Bro split is the best 👻☕
@gracepongnarakun6775
@gracepongnarakun6775 2 жыл бұрын
@sofocle80
@sofocle80 2 ай бұрын
Push - Pul - Rest - Legs - Push - Pul = best training with enough rest.
@leonkosinac3101
@leonkosinac3101 2 жыл бұрын
Awesome
@najahgriffin4973
@najahgriffin4973 2 жыл бұрын
bro i train 3 a week throw my routine balance everyday all the time
@AlamoCityFishing
@AlamoCityFishing 2 жыл бұрын
I don’t know if my split is good but it works for me and my goals: Legs/shoulders Chest/tri Back/bi Legs/shoulders Chest/tri
@validus5808
@validus5808 2 жыл бұрын
Who train legs and shoulder same day? That is just strange
@AlamoCityFishing
@AlamoCityFishing 2 жыл бұрын
@@validus5808 i was doing chest/tri/shoulder but I was staying too long lol
@AlamoCityFishing
@AlamoCityFishing 2 жыл бұрын
@@validus5808 also I have a really messed up shoulder so when I was doing chest and shoulders same day it would really bother me
@bazzm4274
@bazzm4274 2 жыл бұрын
Any shoulder press involves triceps and even upper pecs, this might result in suboptimal training chest and triceps on the next day. Chest presses incorporate frontal delts, this could lead to overtraining frontal delts, upper chest and triceps. Try chest, shoulders and triceps on the same session, forget frontal raises and do rear delts on your back (= pull) day You could start one push day with chest (go heavy) and the other with shoulders, then chest with lighter weight and more reps Apart from that, training back before legs might cause lower back issues So pull, push, legs or legs, pull, push
@benjaminpreciado6652
@benjaminpreciado6652 Жыл бұрын
Lmfao that fools face, it be like that
@vulkar9754
@vulkar9754 Жыл бұрын
4:41 ayo wtf
@TwoBros_cz
@TwoBros_cz 2 жыл бұрын
I do PPL
@vijayarohini4346
@vijayarohini4346 5 ай бұрын
Weight gain exercises
@miliyanaleksandrov
@miliyanaleksandrov 2 жыл бұрын
Firstly you told that high training frequency is superior to low training frequency,second you told that when volume is equal it doesn’t matter 😅
@tonytoob4123
@tonytoob4123 2 жыл бұрын
Push-Pull-Legs-Rest-REPEEAT
@lexfauser3009
@lexfauser3009 2 жыл бұрын
😀😁🤩🥰😍❤👍👏💪🏋‍♂️
@falconone7230
@falconone7230 2 жыл бұрын
The prison split is the best...that didn't come out right lol😖🤣 ya know what I mean👊💪
@patchhill5466
@patchhill5466 3 ай бұрын
number 2 4:26
@patchhill5466
@patchhill5466 3 ай бұрын
compound
@SaretGnasoh
@SaretGnasoh 2 жыл бұрын
Day 1 PUSH Day 2 PULL Day 3 REST Day 4 FULL BODY Day 5 REST Day 6 FULL BODY Day 7 REST
@fireblaster9961
@fireblaster9961 2 жыл бұрын
If your time allows.....full body work out.
@lukk2859
@lukk2859 2 жыл бұрын
Science-nased
@srivatsan1985
@srivatsan1985 2 жыл бұрын
??
@josemata1770
@josemata1770 2 жыл бұрын
Objective results, depend on: feeding, training with technique, proper load, breaks! Still have to tell the storyline sportive life.And biotypes: endomorfo,mesomorfo, endomorfo.Good luck everyall!
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