Why Push Pull Legs Repeat is KILLING your GAINS

Do I really need 2 different workouts? No, but it is better and here’s why. For example if you just did the normal push pull legs, rest and repeat over and over again, you would be doing the exact same 3 workouts again and again every 4 days. Now if you like doing that that’s fine, but in my opinion you most likely aren’t giving yourself enough time between each session to progress your movements effectively. For example, if you train chest on monday with 3 unique exercises, then on friday, you do those same 3 exercises, chances are you probably aren’t going to be much stronger because it’s only been 4 days since that workout. Thus, you probably aren’t going to increase weight or reps, which inevitably makes progressing really slow, and is why a lot of people plateau. So instead, if you did those 3 chest exercises on monday, then a different 3 chest exercises on friday, in other words push a and push b, you now have 8 days before you do those exercises again making it much easier to progress because at that point you’ve most likely built some muscle and gotten stronger. Not to mention, when you have 2 days instead of 1, you can do twice as many unique exercises, and including a variety allows you to train muscles at different lengths, different resistance profiles, and different ranges of motion, which all train the muscle differently, and thus will likely lead to better gains.
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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)
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[@Wojtek_Sech]

it is BS you are targeting the same muscles, nothing changes

[@sheluvsyzd]

True like fym

[@Umahdibro]

@@sheluvsyzdretweet, came to the comments looking for this. This guy has no idea wtf he's saying.

[@olivermartinez8636]

Thats the point of working out 😂

[@xtrageorge1]

Fr fr

[@drewishgaminginc.3942]

You only have so many muscles.... you just grow new ones when you wanna workout or something? I do a pushA/B split and I'm in great shape and progression is not that bad at all

[@PaulAllen6304]

I feel like slowly we are all going back to the bro split.

[@camouflage5004]

You watched the wrong YT short if that's what you think

[@muscularchristianity7]

Bro split is killing your gains

[@PaulAllen6304]

@@muscularchristianity7 Lol you can only do so much in PPL. I follow a brosplit/powerlifting split and my gains are the best ever. I am also more sore now than I ever was when I followed PPl

[@someonepassionate]

I mean natural lifter need less volume and more intensity so yeah maybe a bro split, maybe with slight modifications is better

[@Smoshylife]

@@camouflage5004I swear it’s Mike mentzer, full body, twice a week, only 1 set HIT for each exercise

[@DG-gx8pn]

I don’t really agree with the reasoning of why it’s “better”. You can still make progress week to week and even throughout the week by doing the same movements. You’re still working the same muscle groups for the same general amount of weekly sets to failure so are the differences even tangible? I highly doubt it. I suppose you could argue it makes it more interesting over time but again, that doesn’t mean it’s objectively better if you’re consistent either way.

[@theboycheef841]

It depends, if you use machines it won't always work surrounding supporting / stabilizer muscles that otherwise would be worked. The muscle group gets to fully rest till next time it's time to work it. Ima try that.

[@pinkblue9286]

Idk I think he makes sense because I couldn’t do a single pull-up when I was working out for 9months I had been doing the same exact muscle workouts and kept plateauing and for some reason, once I stopped working out, three months later I was able to do my first pull-up, even a commando one! I was happy. I figured maybe when I worked out I didn’t give my body enough time to rest, and I remember always wondering if I may have been overworking my muscle groups when I trained them twice per week, and wondered if maybe I should just do one muscle group per day instead. His video kinda confirms it now to me! So I think I should try his method! I’ll see the results! :)

[@himeshsinghshishodiya]

Bruh, no. It happened because you probably lost some weight in those 3 months of detraining. Happened with me too. When your BW decreases, your BW exercises become easier. ​@@pinkblue9286

[@MellorToonie]

@DG-gx8pn 🤝

[@jtizzle7218]

@@pinkblue9286well that’s just because you let them rest most likely. Switching up the exercises is still doing the exact same thing if you do it three days later either way. Your muscles don’t know what exercise you’re doing, they only understand the tension and stress you put on them. So instead of doing different exercises (do them if you like, it isn’t worse at all it just isn’t better either) maybe just add in another rest day somewhere so your muscles have enough time to recover

[@zal2448]

There is still 8 days between the push day on Monday and the push day on Tuesday, its literally the same thing. In fact doing the same exercises on both push days is better for building strength due to you having more exposure to those exercises. Thats why all powerlifters benchpress 2-3 times per week not just once.

[@andrespujols9721]

yea that’s what I was thinking. Your muscles should be fine by the end of the 4 days if u sleep enough and get enough protein. If you keep switching it up u confuse the muscles, which does you no good. If you plateau then maybe this’ll work but for most ppl, Push A and B are extra.

[@SkeltherBot]

For powerlifting its better to just train the movement you need, otherwise using A and B PPL works much better for overall muscle development​@@andrespujols9721

[@aymanislam4831]

Strength sure. You want your body to heavily get used to the bench press, but for size, you probs want to do different exercises to have multiple exercises that you are progressing in. Now I wouldn't do 6 different exercises.

[@andrespujols9721]

@@aymanislam4831 bro ur gonna be using the same muscles anyways. It’s not like it’s gonna hit the muscle any different. Having variety in your exercises just complicates things and will probably help build a tiny tiny bit more of muscle

[@aymanislam4831]

@@andrespujols9721 I don’t want to sound rude, but if you are doing a 6 day split, then doing different exercise is not complicated. Also if you are doing a 6 day split, the ‘little’ muscle gain you benefit is definitely worth it as the whole point of doing a 6 day split is to MAXIMIZE muscle growth. The problem seems to be that people think it’s working out the same exact spot every time, but that isn’t necessarily the case. You can do bench press the first day and then do the incline bench the next split day. There are multiple parts in a muscle that you can easily work out to maximize the growth. For a beginner, they don’t need to change their exercise, because they willl grow regardless, but this is for people who can/will plateau. You also don’t need 6 exercises for the chest as your third set is probably junk volume anyway. 4 different exercises isn’t that complicated, especially if you prioritize what you want to grow the most.

[@beastcb5463]

No, this just makes progressively overloading much more difficult since you would keep switching up your workouts. Also, 4 days is PLENTY of time to recover, wtf?

[@Rsgisdagoat]

Frrr

[@Rsgisdagoat]

I’m just tryna be simple bro

[@BakedPretzel]

I was watching this video with my mouth agape when he said it’s not enough time to recover. I was waiting for him to say it’s a joke

[@hjklgfhj]

I feel like he made this video just to gain more comments.

[@thephapster]

4 days is not enough for legs to recover if you train to 0 RIR or failure like he does

[@hashemodeh4698]

Yea but it will target the same muscles so it won't matter if it's the same exercises or not the recovery will be the same which is okay because 72 hours is all what the muscle need to recover add to that we're only doing 3 exercises say 3 sets each that's 9 sets per day seams reasonable

[@jackbumbico6690]

Yeah I agree. I’m making very fast progress doing push pull legs and eating clean

[@xavierfigueroa5181]

Yeah i think it’s more of a mental thing, since you have different workouts it feels like your progressing faster

[@potapotapotapotapotapota]

It's a misnomer that muscles need 48 or 72 or whatever hours to recover. How long muscles and your nervous system take to fully heal simply depends on experience. A beginner who has neglected exercise their entire life might need two whole weeks to heal from damage whereas an advanced gym goer may only need one day to rest and fully heal. That's what a lot of these workout prescriptions get wrong. You need to continually change your workouts as you progress. Push Pull Legs might work for you at one stage in your life but it won't in others. There is even variation between different types of Push Pull Legs workouts, all depending on your goals.

[@JC-hk5zy]

But overuse is something you’re not taking into account here. For example doing the same exercise over and over can lead to problems with your joints

[@_JustARandomDude]

Different resistance profiles and there's a thing called regional hypertrophy meaning some areas of the same muscle grow better than the other

[@santiagoochoa354]

It’s definitely the opposite, you have to prioritize the same exercises in order to progress in them. If you’re changing and changing them you’re not gonna progress equally in them

[@carlodonn8983]

OK, you have totally misunderstood this video, lol

[@Verziroo]

@@carlodonn8983How? Because the point of the video was to “train muscles at different lengths etc?” That’s what the 3 initial exercises are for in the first place mate. You don’t need 6 chest exercises, save some for your next meso. You will not progress on lifts if you do them once a week. If person A squats twice a week, and person B squats once a week and then leg presses once a week, who do you think is going to have a better squat?

[@vukede1207]

you are simply wrong xd doing the same shit 2x week will lead to nothing, even if you are doing a specialization program. for example looking to increase your bench, doing 3 times bench press a week will not make you have a bigger chest or bigger bench, but if you include some kind of variation, different rep ranges, incline, db vs barbell, it will have much more benefit, and every time you do flat bench you will be recovered and strong enough to progress. but if you just spam the same exercise with same reprange multiple times a week u will put a total of 0 pounds on the bar, and 0 reps increase overall.

[@carlodonn8983]

@Verziroo I'm replying to the first comment and why he missed the point. He seems to think Max is saying to keep changing exercises and not stick to one and process overload on it. Max is not saying that at all. Max is just saying you can have different selection of exercises each workout t and go back and forth on them. I changed my style of training to this about 10 years ago. It makes my training much more enjoyable and beneficial. Especially for advanced trainers. I'm 51 and have been training for 30 years. This style of training makes me still love goung to gym. In fact, I'm enjoying the gym more now than ever before.

[@santiagoochoa354]

@@vukede1207 if you don’t focus on the same exercises how are you going to improve in them? The point is working on the same ones and not be changing them constantly as the progress will definitely be slower. The only good point about having two different workouts might be avoiding a plateau in progress

[@mediocr3710]

I find this program to work: push (chest focused), pull (lat focus), legs (quad focus), arms, (Tricep focus), push (shoulder focus), pull (row focus), legs (hamstring focus), arms (bicep focus), and repeat.

[@Rsgisdagoat]

Yeahhh

[@xdtdm7473]

Do you really need a whole day to focus on triceps or biceps, it shouldnt take a full week for them to recover and training just arms seems like a waste

[@mediocr3710]

@@xdtdm7473 I train every day so I hit arms every 4 days. I used to hit biceps on back day and triceps on chest day but my sessions were taking too long and my arms are a weak point so I wanted to allocate a day for them

[@Acheron666]

@@xdtdm7473 You should be hitting your arms multiple times a week. They’re one of the muscle groups that are smaller and recover quickly, also take longer to grow. Triceps and biceps are also targeted as secondary muscle groups in a lot of push/pull movements, so you need them to be strong.

[@Dudewhoami]

Sounds like bro science to me

[@VX-cy4du]

90% of the fitness community is

[@gorgistanojevik3196]

Why do people like making hypertrophy complicated? Just move the weight until you feel your muscle is completely tired out. Eat good, rest and repeat.

[@thalloutboy]

Another approach would be to turn this into a daily undulating periodization split. Same exercises, but switch up the rep range, weight, volume, etc. within the week. This is one of the most effective training methods out there.

[@Lukesrandoms]

I need bros set up for workout plans, my ADHD can’t handle the way I do it 😭 bro makes it so clear to understand

[@ytho452]

I currently do a PPL-Arnold Split, sov MO: Push TUE: Pull WED: Leg THU: Rest FRI: Chest/Back SAT: Arms/Shoulders SUN: Rest (I do abs, forearms, calves & neck) The only downside might be that yiu only hit legs 1x per week, but that aside I think thag works really well

[@henrys1925]

I do the same thing! Didn’t know it was called a PPL Arnold split though, good to know! (I don’t do anything on rest day though haha, just tie abs in with legs)

[@PaulAllen6304]

Chest/back in a single day is too much for me.

[@ytho452]

@@henrys1925 i have no idea how its called either, I just thought it would make sense :)

[@tonyvee5799]

Only downside is not letting your cns recover and hitting arms multiple times inderect and direct work

[@tonyvee5799]

Why not just do Chest/back Off Shoulder/arms Legs Off Repeat. This here will make you bigger thn ppl

[@Scythical]

Unless you're doing some really heavy dropsets or extreme powerlifting, you won't need more than 4 days for your muscles to recover.

[@abenkhajou6765]

One word : Recovery.

[@tonyadams8812]

One word:Steroids

[@colekonop5034]

This I what I do for calisthenics it actually makes a massive difference for me at least in skill progression ❤

[@steveschair1918]

I love how he says, "killing." Nah, dude. It's not killing gains.

[@nawaffahad2692]

I think he’s referencing AthleanX’s old videos.

[@rosasan6997]

Btw bro split gets so much hate from people, but it worked for me better than ppl. In just 2 month, i looked like a whole different person and i was so proud of myself.

[@sneakyturtle340]

You were most likely doing something else more right during the bro split than ppl then

[@TeaPea-j1t]

This may work for newbies. Advanced lifters you want to focus on 2-3 lifts. Then switch them up months later. Nothing wrong with touching up some lifts now and then, always having accessories in the mix. The jack of all trades is a master of none.

[@eloisaguercoll1875]

Exactly, the best way to progress os by becoming a master of the key exercises in your program

[@dustin628]

Wow maybe thats why it takes me so long to see progress. Interesting, never heard this before thank you for posting

[@Smoshylife]

You’re probably not eating correctly

[@salementale715]

Finally somone talking about this, your a G

[@Nerdvpnpro]

Thing is, some people dont have option to a gym, so they have limited equipment, and limited exercises

[@langfortunato8463]

I can see your point in that it can be easier to determine if a target muscle group has grown because the one day a week of training those unique exercises means it would likely take more time to learn them and thus your body getting stronger through other means without building muscle, however, as other people have pointed out, this is not necessarily a 'better' way in that exercise variety is a must to cause vast differences in muscle growth beyond doing the same exercises for each muscle multiple times over the course of a mesocycle.

[@nick_6645]

I don’t personally agree with this take. My experience, doing the same movement 2-4 times a week with variance of how the weight is lifted has had better results. For example day 1 regular low bar squat straight sets and day 2 tempo low bar ascending RPE and day 3 top set low bar with descending sets. Doing that has made my lifts stronger and muscles bigger.

[@naufty8993]

This is the split i’ve used to get a decent aesthetic physique Back/Bi/Side&Rear Delts/Traps Legs Chest/Tri/Shoulders/Abs/Forearms Rest I like doing this because it prioritizes my reae abs side delts which are crucial to building an aesthetic physique. you can flip flop back and chest based on your own physique but i personally need to focus my back at the moment so i hit it first.

[@jasonolafami4528]

I train each muscle group two times a week. The second day i train them, i pick different exercises to target the muscle from different angles. It has really helped me so far improve my lifts and have gotten stronger and gained muscle. Got a bit of fat so the muscle is not as visible( im 6"4 235). I want to fill out my frame before going on a cut

[@The2Batman]

Amazing video, thank you for the information👍

[@UR-9820]

That’s exactly what I do and it’s helped a lot like instead of doing doing squats the next leg day do the Leg press.

[@tjaymetal3116]

Usually do ….. Upper Body 1 (chest, tricep, abs) Upper Body 2 (back, bicep, shoulder) Legs Rest Would you reccommend the same method is that just gonna messed up everything

[@easy_eight2810]

I tweaked my PPL split, it worked well to break my plateau, here it is: Chests, Shoulders, Calves (to make my leg day less miserable) Back, biceps Legs (quad focus) Rest Chests, Shoulders, Calves Back, Biceps Legs (hamstring focus) Rest Repeat

[@formidableplays4750]

I think it's more about priotizing different muscles/angles on day A vs. day B. Also, to prevent overuse injuries

[@Kloboshtok27]

Mine that worked better to gain muscles: Day 1- back Day 2- legs Day 3-Shoulder+trapezius Day 4- Arms ( biceps + triceps) Day 5- Back+ legs Day 6- Chest Day 7- Cardio + stomach Some days if i wake up early i do cardio , incline treadmill. It looks over but since i started 1.5 year back and was really obese this helped to reach amazing results so far and become in a good shape

[@Ambitionmma]

Very interesting take. Obviously people here know much more than me but i like the variety this plan offers Edit: the gym is about having fun! (And working hard) So having some fresh things to do is so important

[@zenitsu221]

I've been following ppl for past 5 months, yes you can progress with the same exercise

[@ajforrest3602]

This is exactly what I have in my split. I have push A and push B where A is more upper chest dominant and B is mid chest/shoulder dominant. Then I have pull A and Pull B where one is machine dominant and the other cable. Then as an athlete I have a heavy compound leg day and a more plyometric/explosive leg day

[@mschuhler]

i was in the same boat until you proposed "push A and push B". chest does not have six different target areas you can focus on, at some point you are overlapping and encountering the same issue. you are better off doing full muscle prioritization and not having to worry about activating a "wrong" part of your chest too much

[@DG19835]

I do chest, back, arms/shoulder/abs, legs, rest. Giving me a 4 day split and a day of emphasis on the secondary muscles used in chest and back day.

[@totallynotpaul6211]

Also, play around with the order of exercises on A and B! The first exercise you do is much more impactful than the last. If you start Push A with bench press, maybe start Push B with tricep pushdowns or lateral raises instead.

[@JacobJoyce1]

I was 17 and started out lifting 1-2 hours. 7 days a week. Push, pull, legs, arms, whatever. Traditional beginner bro split. I was lagging for soooo long. One day. I started only hitting each body part once a week. And only doing 2-3 exercises during that lift. That’s when I became super human and actually got a fuck load bigger. Resting and cardio are your friends😊

[@HamitGulumser]

Exactly , nowadays i hit the gym 4 times max per week sometimes 3. Since then i ve seen lots of improvements on my body. 6 days are overrated and i wonder what are these people doing in their lives besides working out 6 days per week .

[@RyukMetalto]

I do the same workouts about every 4 to 5 days. I make good progress as a beginner. I have two main workouts: -Chest, Arms -Back, Shoulders, Triceps And on sunday I do legs.

[@anshagarwal6381]

Bros rear dealt 🔥🔥

[@MARK-qk5qu]

If you feel or you actually recovered already coming to 2nd time of the week, it doesn't matter what you do, i do ppl 2x a week like the example you showed and it dont see a problem because just after 2 days im already recovered and ready to hit it again

[@henrys1925]

I do a 5 day PPL split, day 4 being chest & back and day 5 being shoulders & arms - gives variation too :)

[@qwwupp4763]

this is basically what i do. first push is more chest focused for me so i have 3 chest movements. On the second day ill only have 2 since its a more shoulder/tricep focused day, but they are different exercises.

[@adam9822]

Wdym will do and not what you are doing

[@qwwupp4763]

@@adam9822 oh good catch. Thats my bad. I am doing this and have been doing this for a while

[@heythere1115]

This is where I learned not everyone does an A and B day when doing push pull legs. Crazy. Variety is the spice of life boys.

[@Joey_P_]

You got me in the first half lol I thought you were going to follow the trend of shitting on PPL

[@kw6e]

I like my workout plan Chest Tricep Back Biceps Abs Legs Shoulder Repeat Rest Repeat

[@AnthonyDef-w9m]

Me: "do I really need to workout?"

[@ilikeanimals5015]

yes, for Bench PRs

[@AnthonyDef-w9m]

Personally I workout for Bulgarian split sqaut prs honestly

[@greigite5191]

You crazy xd

[@sneakysnail9225]

"Working out is killing your gains"

[@sneakysnail9225]

​@@AnthonyDef-w9moh word where you at in Bulgarian rn?

[@BadBoy-wy1il]

My split- Monday: Chest and triceps Tuesday: Back and biceps Wednesday: Shoulders Thursday: Rest Friday: Arms Saturday: Legs

[@sidyadav7157]

Seems like you are over training arms... Also I don't see any Abs.

[@BadBoy-wy1il]

@sidyadav7157 isn't abs mostly about having low bf %

[@sidyadav7157]

@@BadBoy-wy1il They become visible by having low body fat percentage ... But Abs and obliques need to be trained with progressive overload and occasionally untill failure just like any other muscle group. Not trying to criticize your programme. Just a suggestion.

[@coolvideoworldcoolvideopla1204]

Maybe add more legs?

[@Radioactivepaladin0703]

Has progress been good with this split for u?

[@GoggleMaaan317]

I do upper chest exercises in my first push day n on the second one I do mid n lower with triceps n shoulder on both push days n it has helped me grow my chest n gain strength I literally was struggling to bench 60kgs n now I can bench 15 kg more n on dumbbells I went from 17kg to 25 with ease

[@mahehahee]

Purley in terms of psychological gains this approach is better. If you did the same workout but increased the weight/rep/form every other week you will make the same gains as increasing them on an A,B split

[@azvazch]

Ppal. Arm day = rest day. No systemic fatigue, just a couple curls and tri exts.

[@FlatoutBeatZ]

Im doing push pull skipping legs. Literally alternating every day and I’m seeing progress. My muscles are recovering in 24 hours. Just need enough protein

[@dachking6657]

Variety is important, but to this extent it’s not a huge deal. IMO you’d get basically the same thing out of just swapping out the exercises every 12 weeks of programming or so; makes the switch more “exciting” for your psychological and physiological needs and also comes with an ample amount of time to just focus and progress on specific movements

[@bradseidl357]

I like to shoot for weekly increases on the first set and daily increases on the downstream sets. For example i do dips twice per week. Lets say last thursday my sets look like 10,8,7,6. Monday is the start of another week so i'll shoot for 11,8,7,6. Then on thursday i will do 11,8,7,7.

[@sarahrodriguez4888]

😮 everything just clicked for me, thanks

[@muscleandmath2910]

I'd think you progress faster because of the increased frequency, making you more efficient at the movements, BUT they also get stale quicker, and you risk overuse, so you have to change movements sooner.

[@liammccartney]

More than likely if you are using different movements for the same muscle, fatigue is going to limit progression regardless. Muscular fatigue for a specific muscle isn’t going to magically go away if you change the movement pattern. If you can’t recover between sessions, do less volume per session that is still above your Minimum Effective Volume, or take a deload session to have more time for recovery.

[@Generallygeneral]

I feel like there is a fundamental flaw in this logic, comparing an exercise 4 days after and a week after is just not a good comparison.

[@Swatotastic]

If you cannot recover from a monday training session till friday, then your volume is some crazy value..

[@coopercochran2585]

Either way, expecting to gain tangible strength by working out a given muscle group once (regardless of if it’s been 8 or 4 days) is ridiculous.

[@AShaneNichols]

I don't think people realize how much adding 5lbs onto any lift, in one week, truly is. Outside of beginner adaptations, reintroducing an exercise etc. If you 'add weight to the bar every week' (not saying Max says this, it's just commonly tossed around), even adding 2.5's on each side... You'd increase your working weight by 260lbs in a year. That's just not happening through muscle growth. GVS just did a nice video showing how painfully slow progress can be after years of training.

[@elijahdanielfernandez1093]

Mine is like Monday:Back and Chest Tuesday:Arms and Shoulders Wednesday:Abs and Legs Thursday:Back and Chest Friday:Arms and Shoulder Saturday:Abs and Legs Sunday: Rest day Repeat--- been doing these for 31 days

[@livingweaponnightmare]

Maybe change it to horizontal push and vertical push on the two days, same with the pulls

[@ChandlerGallant]

Push a is the main workout push b is just the filler in between to shock muscle and give different exercise selection then when the next push a come you can actually achieve overload

[@JesusChristFitness_Official]

Push pull legs keep you big as Sulek

[@serdna102]

you forgot your sets of anabolics 😭

[@davidperry4013]

I swear by bro splits of arms, legs, back/rear delts, chest/front delts, a rest day or 2, and repeat. I like to ramp up the activity frequency from 4 a week with 3 rest days to two a days with a rest day every 3rd day and maintain it until my gym performance degrades. Once my gym performance degrades I do a deload.

[@dev2290]

What if I only change one excercise? Like I do an incline press on my Chest A day and flat press on my Chest B day, but on both days I do the same incline and flat fly.

[@Croft001]

No one ever has enough time for that anyways...

[@MexicanNinja64]

Bro everyone has time. I work a blue collar job and still do PPLx2 consistently

[@Croft001]

@@MexicanNinja64 good for you man! That hard work is definitely going to pay off. But people have other responsibilities aside from their jobs. And some just get burned out from everything sometimes that they can barely put in anymore effort. It's pretty sad, but it's just how it is sometimes.

[@ursyugighaha4561]

I see your point. I am a mike mentzer/dorian yates fan. I train 2-3 times per week and give every muscle about 9 days rest. A very infrequent training, very short training sessions and very intense, 1 set per exercise gave me the most gains since my beginning of training 3 years ago Me too I dont want to spend that much time in the gym (even if it is that fun) I have priorities in life and want to live life. In my last 2 years I spent lots of time in the gym and I learnt from it. For me training less does not allow me only to live life but also my progress is immensely fast and I dont plateau for the last three months(since I started training with the mike mentzer Training philosophy in the Back of my head)

[@ursyugighaha4561]

​@@MexicanNinja64yes that is what I would have said years ago too. Some people want to appreciate life more or just have other priorities while not neglecting training. I am a mike mentzer fan. If you are interested watch some videos about his very brief, infrequent and intense training program/ philosphy

[@DrainSoldier]

Excuses.

[@iPunchPandas]

Bro hit 6 different chest press machines

[@SaywhatIwant2]

my routine is quads and calves, biceps and core, rest, hamstrings, glutes and back, rest, push, then rest. is this good?

[@TheMiracleOfTheValley]

Jay Cutler won 🏆 Mr Olympia with that.

[@Radioactivepaladin0703]

Jay Cutler was on a shit load of roids

[@Deireadh_Chulainn]

But if you do the same exercise 2 times a week as opposed to 1 will you not become more efficient at completing the exact movement pattern, therefore increasing the weight you can use?

[@KCIsMe]

In terms of hypertrophy it'll likely make no difference, but if more exercises is more fun for you then go for it. Personally, I like doing the same thing over and over again for a mesocycle

[@stxmpay4176]

Dont forget that working out has a systemic effect, which takes longer to recover than the local effect

[@Gabe_Ghostlifts]

Yea 4 days is fine with that and you should be fine to adapt and workout 3 or 2 days in a row

[@xzumi9698]

Is it bad if I just alternate some chest exercises rather than 3 completely new ones?

[@StephenAubreyMusic]

What about something like: Monday: Chest/push Tuesday: Legs Wednesday: Back/pull Thursday: Shoulders/Abs Then you have a whole week of rest in between each group? (And a fun long weekend)

[@StephenAubreyMusic]

I’ve watched videos on the workout routines of like 10 or 20 Hollywood movie stars who got super jacked for roles, and they were all like this. (Jake Gyllenhall, Zac Efron, the Rock, the Witcher, Captain America, Wolverine, etc.)

[@PaulAllen6304]

That's a lot less volume for ideal muscle growth. Also remember not to try to emulate Hollywood stars. In my opinion, a simple bro-split is ideal

[@MrPink-xv5el]

as long as youve recovered, you can do the same exercises and be stronger

[@AllanCostaDom]

i... did not think about this o_O, to having a Push A-B....that awesome

[@quick777]

Two variants of legs lmk what you think. Legs A Quads and claves Legs B Hamstrings and glutes. Or Legs every two weeks to give time to recover?

[@MikeDunn]

Old schoolers did the same exercises three times a week.

[@SaywhatIwant2]

i actually never knew people did the same workout every week i always do smth different 💀

[@Vincent-f6x]

POV: Incorporating poetry into your rountine

[@AsherJames672]

I do a push day, pull day, legs, rest, back and chest day, arm day, then legs again with different exercises

[@DavyDave1313]

Bro split with extra steps

[@axellarin3313]

Leg-push-pull-rest-leg-pushpull Is a good rutine

[@bananamix1896]

is 4 days not enough rest? 😂 this guys waffling

[@SamTankko]

Am I the only one that doesn’t have a schedule? I just go in and do what makes sense, if I did a lot of leg stuff yesterday I’ll do arm stuff today. I just do whatever I feel like doing that day.

[@tristan6773]

you have 6 exercise slots in push day you can fill it with 6 exercises, 3 exercises, 4 or even 5 exercises

[@anthonynewsom7480]

My gym ain't ballin like that to have that many machines

[@stupidspeedruns4585]

This is why I like db chest and bb ches

[@lazydragon753]

4 days are enough time to rest bro, especially for beginners. If you are not fully recovered after 4 days try reduce the volume in your workouts, frequency is just as important as volume, for most people working a muscle group more than once a week will be the best

[@dandii..]

No science to back this up at all! If you've hit your chest, you've hit your chest. It doesn't make a difference if it was a dumbbell incline on Monday, and a Flat Dumbbell press on Thursday

[@ShinobiVIPER]

I’m only just getting my work out organised. Previously I would start my workout and do machines in whatever order and wondered why I wasn’t getting very good result. Surprise, surprise it’s because I was being a complete noob. One session with a trainer and he threw out my program and built a new one. Took him 5 minutes 😅

[@Harry-ru7sh]

I tried everything but switching to A+B broke my 9 month long plateau

[@tonyadams8812]

Try taking some gear like him!SMFH!

[@bachnguyenanggia165]

This split is more difficult to perform in a gym with fewer machines. I want to prioritize my upper chest, but I can only use Incline BB press and Incline DB press

[@krishsharma3329]

As you said the answer is there, on one day you can perform with db and on the other day with barbell, for example for chest on one day I do flat barbell and incline dumbbell, on the other i do flat dumbbells and incline on smith

[@bachnguyenanggia165]

@@krishsharma3329 I only hope Max will have a video of how to grow triceps. Those are my lagging muscle groups

[@Matt0sh]

It's not workout based, it's muscle based. The EXACT SAME muscles will work both on A and B so it will still be 4 days even with B

[@saishibammohapatra.2343]

Bro we have only one group of chest muscles so if they are exhausted then it doesn't matter which exercise you do

[@RyubearSaysGao]

That is why I lift the same weight each week, then move up the following week. Small increments, but it works. Progressing every half-week is a tad unrealistic, except for beginners.

[@coolgamer7423]

Negative bruh! You don't need to perform tons of different exercises for growth, just do the basics and the one which you enjoy with proper form till failure Tbh, form and pushing till failure are the main component for muscle growth

[@bjni]

just do 5x5 stronglifts 3x a week, golden, dont need to complicate it with crazy body dysmorphia.