You ever think he looks like one of those bits where there's a guy behind a guy doing arm/hand movements from behind. Because there's no way those are his real dinosaur arms.
I'm doing a push/leg/pull/rest split and doing side delts on every push and pull workout. Up to 20 sets every 8 days and looking to increase volume. It's working. Doing something similar with calves and the increase in volume is beneficial.
I used to just throw arms in after my chest workouts, but I've recently added a separate dedicated arm day. My arms were pretty good before but I'm excited to see how this affects them. I'm liking it so far, I have more energy to focus on form
You're an amazing dude man , I wish I could use your RP app but it's expensive from the part of the world I am , I love the knowledge you're giving always
Starting my push and pull days with lateral raises definitely balanced out my shoulders. Plus stimulating side delts first made them more active with the accompanying push and pull exercises
For the last 8-10 months my split looks like this, and works marvelous for me: Delts/Arms Legs (Quad focus) Cardio/Abs Pull (focus on biceps and traps) Push (focus on chest) Legs (focus on glutes and hamstrings) Cardio Notice i only have 2 liss cardio sessions a week, because i do 12-15 minutes of hiit after my upper body workouts I also train my calves both leg days I do this split 3 weeks per month, 1 week is for 5x5 strenght and power focus
my training routine mon chest triceps Tue leg wen back biceps Thursday rest Friday leg Saturday arms Sunday rest all muscle 48 hr recover rest and improve your hormone and strength gain muscle❤
Alternating splits every 1-2 months is perfect tbh. It prevents plateauing by including variation in stimulation, and allows for more focus on specific areas that need more development. For example, I did push-pull-legs/tris-abs/bis for 2 months to emphasize lower body and arms. Then for another 2 months I did chest/shoulders-arms-legs(or abs)/back to emphasize everything upper body. Obviously there are more ideal or desirable splits, but these kept me consistent and motivated because every workout included something I like. Alternating these consistently has shown zero plateau over the last year.
So basically upper lower Upper 1 - chest back with shoulders arms at the end isolation Upper 2 - shoulders arms with chest back at the end isolation Lower - regular leg routine
@@blazestation408 Monday : Chest - shoulders - triceps & biceps Tuesday : Rest Wednesday : Legs , shoulders , triceps Thursday : Back & biceps Friday : Chest - shoulders - triceps Saturday : Legs ( No triceps ) Sunday : Back & Biceps Monday : Rest With this Routine your hitting Shoulders, biceps & Triceps 3x per week with 48hr rest inbetween & Hitting Chest, back and leg 2x a week with 48-72hr res
@Unknown-bl1uu you gonna burn out on this, build up of systematic fatigue. Cns needs recovery too One on one off then 5 on one off Upper Lower Off Repeat Has more recovery and frequency Only downfall is the sessions are hard and you need to good level of fitness for the total volume per session
4 days workout. Start with shoulders Side, rear, dront delts. Then move to triceps then upper chest. Next day arms again light weight cables, then cable chest, Third full back and abs. 4th day 1 hour mike. Mentzor style legs.
This is exactly what his custom split does in the hypertrophy app. I’ve been doing it for about 3 months and it’s a great split. Like after chest you’ll go hit calves, gives your whole upper body a good long break before you go hit shoulders. Plus he does biceps like every day and the shits working for me.
What I have been doing is not really fully resting any muscle group except for Sundays. I just lower the weight significantly while my body is sore and continue to work it out
This answers a question that I have always had. I like mixing it up a little bit like you have stated and I have been told that I am defeating muscle growth by exercising other areas. Thank you. I trust your judgment.
I do Push,Pull,Rest,Arms,Legs,Push, Pull rest. My arms I also train side and rear delts so I’m hitting shoulders, Biceps and triceps three days over an 8 day period.
@@Antoni_Kingston at first when I bumped up the frequency obviously was abit sore so had to take extra rest days before working on the other parts. So What I’ve done is reduced the sets on my arms and shoulders on my push pull days and on my arms days. so I’m doing around 9-10 sets on arms and delts but over 3 days a week period. There getting stronger so it’s showing progress.
I do PPL, so I already train biceps with back on pull days and triceps/delts with chest on push days. Adding a bit of delts to pull days and a bit of biceps to push days makes sense. But how the heck does this “arms workout” that also hits chest and back (making it a full upper body workout) fits into PPL split?
I do full body every four days. On my busy summer schedule it could be a week or more. But ny body is growing and maintaining. Key is just consistency. Dont go more than 2 wks of breaks
The small muscles recover so damn fast that I think its definitly possible to train them 3-4 times a week. Thats why after years of training I allways do a big muscle or musclegroup like chest, back or legs at the beginning and then small muscles every time. Only thing I change is that for example when I do chest where triceps is envolved I dont do extra triceps on that day. Then you notice chest is sore the next few days while youre shoulders, arms and calves are ready to go again.
I really like It this way Push with rear delt maybe pull ups in the home with a distance from the workout Legs Pull with side delt Rest Dips with rear delt and Triceps maybe push ups Chin ups with side delt and biceps Rest
I believe in full recovery. But, this is a great way of balancing out your workout and maximizing other 💪.Only problem is, I train so darn hard, by the time I get to the end of my workout 🏋️♀️, I’am spent. So, doing more, for me might be out of the question.
I know I’m not Dr Mike (my name is Mike but I’m not Dr Mike) but what helped me grow my arms was having 2 designated arm days. I used to work corresponding arm muscles after the compound lifts (biceps after back day) but what really blew up my arms was having 2 arm days a week. It’s nothing special either. It’s just 4-6 sets of a curl variation and 4-6 sets of db skull crushers. I actually use one of Dr Mike’s arm workouts for this. Twice a week. Noticeable difference.
My split: Chest (plus some side lateral raises) Biceps and triceps Legs Shoulders Back Rest on saturdays and sundays. I perform legs on wednesdays to give some sort of rest to the upper body. What do you guys think?
OK, I literally just watched you say NOT to add biceps at the end of back day, because as you said "Now you're at the end of your workout, you've checked out, and NOW you wanna add some bicep curls when you're tired, no wonder you're not seeing any growth." So, which is it? Add them at the end, or don't? Edit: you had hair in that video.
Good advice. I keep trying to hit my biceps the same way I'm hitting my back and my biceps will start to cramp up from too much volume after like 6-10 back sets and 1 or 2 bicep sets
It takes my side delts three years to recover. So I only train side delts once every three years. Just 3 sets of 30 on the seated lateral raise machine and I’m golden for three years.
No man. Side delts, biceps and triceps are muscle groups that recover quickly. I feel maybe just add two hard sets like dr Mike is talking about or heck, 1 hard set would be sufficient enough
@@lutovac_nikolain what universe did they ever write because they're small?? they just said those muscles have a better time recovering. maybe reread before typing out responses.
just saw a vid of him saying that throwing in arms at the end of a workout not great bc youll be tired and checked out of the workout already. im missing something here. im assuming here he just talking about trying to get muscles worked every 48 hours for max protein synthesis?
Time. It's all about time. Working full time, family, it's tough. Chest, shoulders, arms, back, legs. Rest days in there plenty too. It's a minefield to work it all out.
Dr. Mike's content is great and I look forward to what he has to say. However, need to take some of it with a grain of salt. Most of us do not have 2-4 hours to spend in the gym everyday
Got it. Skip legs thanks dr mike
Have you seen his legs lol
Just do everything everyday
Skipping sounds too much like a leg workout. I ain’t doing that either 😂
Lmfao exactly.
You forgot abs and neck too 💀
I can never get enough of Bro Mike voice 😂
You ever think he looks like one of those bits where there's a guy behind a guy doing arm/hand movements from behind. Because there's no way those are his real dinosaur arms.
@@frankiejames650nah, hes actually built like a trex, a very sexy trex but still
Have you heard his voice in his very old videos ?
You can hit your favorite muscle as many time as you like if you're unemployed.
Yo I’m unemployed, I’m gonna be big as hell. Employment keeping you small as hell.
I'm doing a push/leg/pull/rest split and doing side delts on every push and pull workout. Up to 20 sets every 8 days and looking to increase volume. It's working. Doing something similar with calves and the increase in volume is beneficial.
Exactly what the fuck I was thinking😂
Unemployment split unrivaled
Been unemployed 3 months now. The two a days going crazy fr
😂😂”next Wednesday bro”
We heard
And it wasn't that funny
Got it, hit everything everyday.
😂😂😂😂
Yes. In the most condescending way possible, of course.
I used to just throw arms in after my chest workouts, but I've recently added a separate dedicated arm day. My arms were pretty good before but I'm excited to see how this affects them. I'm liking it so far, I have more energy to focus on form
Helps me too cus I start the workout fresh and I’ve always hit arms at the end of push or pull days when i was already fatigued
Hey we have a similar PFP and name!
@@waterglass7075lol wtf 😅
How’s it going now
@@Squidward My arms have been feeling huge ngl. I don't do as many sets now but I go hard enough on a couple exercises per part
Definitely a push and pull, agonist versus antagonist workout
And side delts 2x week
I appreciate how you explain the importance of form. Proper technique really makes a difference.
Works. Works. Throw in a set or two here and there of all groups.
The one that is your weakest gets this love even more
You're an amazing dude man , I wish I could use your RP app but it's expensive from the part of the world I am , I love the knowledge you're giving always
U can use other app😊
agree he shld really localize proce
34.99 a month is crazy pricing tbf. I can afford it and still wouldn’t pay that price.
Yeah, same problem with me, it's the same price as an average monthly gym, I believe it's good, but it's really expensive.
@@m.abhishekvarma3655 he wishes he could use RP app... Not other apps
Great demonstration of the exercises. It’s always helpful to see them in action.
Starting my push and pull days with lateral raises definitely balanced out my shoulders. Plus stimulating side delts first made them more active with the accompanying push and pull exercises
Yeah, im doing quads and hams on pull days now.
Lateral raises are literal pain tho.
wat? Are there seriosly men who go with that push pull leg bullcrap still???
I have never heard anything more bullshittier
Confirmation🎉 So happy to hear this, had already started based on Dr. Mike’s other vids.
How the hell can anyone do all those bodyparts in one workout? Not a chance I could do all that at once
build up your endurance. it's not that hard
@@stopplzscongats you win the condescending asshole award of the year.
Less sets more times a week, doesn’t really take long
Don't. Just train intensly enough and keep a register of your workouts to see your progress
you do 2X4 sets of back and 3 sets of biceps
on arm day you do 3 sets of back and 2x4 sets of bicpes for an example
Highly valuable information. Amazing work and incredibly phenomenal video as always! 🙏💪👍
Dr Mike, I have to say, you are top of the game. Thank you for providing your knowledge to everyone.
For the last 8-10 months my split looks like this, and works marvelous for me:
Delts/Arms
Legs (Quad focus)
Cardio/Abs
Pull (focus on biceps and traps)
Push (focus on chest)
Legs (focus on glutes and hamstrings)
Cardio
Notice i only have 2 liss cardio sessions a week, because i do 12-15 minutes of hiit after my upper body workouts
I also train my calves both leg days
I do this split 3 weeks per month, 1 week is for 5x5 strenght and power focus
Training chest only once per week?
As a Ppl advocate(any scientifically based split tbh) I see this as an absolute win
It took me over 5 years of lifting experience before I learnt this principle organically. Great stuff 👍🏼
my training routine
mon chest triceps
Tue leg
wen back biceps
Thursday rest
Friday leg
Saturday arms
Sunday rest
all muscle 48 hr recover rest and improve your hormone and strength gain muscle❤
Good 😊
@@matthewgodbee9141 I do shoulder and arms same day
@@matthewgodbee9141 arm day shoulder and triceps or shoulder or biceps
You should do back and chest for sure 2 times a week and side shoulders also. For me upper lower is the best.
Back&chest only once a week?Shoulders?
Alternating splits every 1-2 months is perfect tbh. It prevents plateauing by including variation in stimulation, and allows for more focus on specific areas that need more development. For example, I did push-pull-legs/tris-abs/bis for 2 months to emphasize lower body and arms. Then for another 2 months I did chest/shoulders-arms-legs(or abs)/back to emphasize everything upper body. Obviously there are more ideal or desirable splits, but these kept me consistent and motivated because every workout included something I like. Alternating these consistently has shown zero plateau over the last year.
Basically just work everything everyday, everytime you go into the gym. Got it 😂
Just a little bit though
no. you didnt get it
@@kevintheguy5787 He's making a joke, so you are the one not getting it dude.
no hes saying on back specific day do a set or 2 of bis and tris not a full arm workout lol
This is exactly what I already do. Just made sense to me.
The RP App Thor workout is spot on with this thinking.
So basically upper lower
Upper 1 - chest back with shoulders arms at the end isolation
Upper 2 - shoulders arms with chest back at the end isolation
Lower - regular leg routine
I mean shoulders take up to 48hrs to repair so rip
@@Unknown-bl1uu this done either day on day off or upper lower off
Upper 1
Lower
Off
Upper 2
Lower off
Repeat
@@blazestation408
Monday : Chest - shoulders - triceps & biceps
Tuesday : Rest
Wednesday : Legs , shoulders , triceps
Thursday : Back & biceps
Friday : Chest - shoulders - triceps
Saturday : Legs ( No triceps )
Sunday : Back & Biceps
Monday : Rest
With this Routine your hitting Shoulders, biceps & Triceps 3x per week with 48hr rest inbetween & Hitting Chest, back and leg 2x a week with 48-72hr res
@Unknown-bl1uu you gonna burn out on this, build up of systematic fatigue. Cns needs recovery too
One on one off then 5 on one off
Upper
Lower
Off
Repeat
Has more recovery and frequency
Only downfall is the sessions are hard and you need to good level of fitness for the total volume per session
@@blazestation408 Can you tell me every exercise your doing on all of these days , I want to see if im doing too much for back
This is actually perfect
This video really breaks down the best ways to increase arm size. I love the practical tips you shared.
That "Bullshit!" at the end really reached my soul
This is why I’m getting on the program.
4 days workout.
Start with shoulders
Side, rear, dront delts.
Then move to triceps then upper chest.
Next day arms again light weight cables, then cable chest,
Third full back and abs.
4th day 1 hour mike. Mentzor style legs.
I've been trying these techniques for a few weeks now, and I can already see some improvement in my arms.
This is the way I train, I have that good progress ❤
Recovery is the way to succes folks. Remember that, dont overtrain
You can train arms every day, pretty much. Same with delts. They recover so quickly it’s a non-issue. Seems to be good for connective tissues, too
sounds like a great way to either overtrain or half ass a bunch of exercises
THANK YOU!
@@Novationless Pure ignorance.
Clown
Got ya, everyday is chest day
Finally some good advice
Word up that’s old school, I’m 53 and the old heads in my time were kicking that knowledge in the gym back in the day.
This was REALLY helpful no bs 💯💯💯
This is exactly what his custom split does in the hypertrophy app. I’ve been doing it for about 3 months and it’s a great split. Like after chest you’ll go hit calves, gives your whole upper body a good long break before you go hit shoulders. Plus he does biceps like every day and the shits working for me.
Feels like he's talking directly to me
Just started doing this diversity with my workouts and I am loving it
And on leg day, you can even throw in a bit of legs too
Been training like this for years works so good
Sooo everything, everyday... 👍😎
i like your content, Mike!
What I have been doing is not really fully resting any muscle group except for Sundays. I just lower the weight significantly while my body is sore and continue to work it out
Amazing🔥
Sage advice
Me, an amputee, pressing my nose to my phone to watch this short immediately.
Dr Mike & Joe Rogan ❤
Big Man please teach lifting + depression & how to avoid dysmorphia. Keep freaking out once I get massive & losing progress. Thanks
This answers a question that I have always had. I like mixing it up a little bit like you have stated and I have been told that I am defeating muscle growth by exercising other areas. Thank you. I trust your judgment.
Been utilizing this mindset more often nowadays. Been feelin nice, just got to try and be more consistent with training
What your Monday thru Friday routine then
Great advice bro!❤
I do Push,Pull,Rest,Arms,Legs,Push, Pull rest. My arms I also train side and rear delts so I’m hitting shoulders, Biceps and triceps three days over an 8 day period.
It's good 👍How your recovery bro? Where u able to make progress in arms?
@@Antoni_Kingston at first when I bumped up the frequency obviously was abit sore so had to take extra rest days before working on the other parts. So What I’ve done is reduced the sets on my arms and shoulders on my push pull days and on my arms days. so I’m doing around 9-10 sets on arms and delts but over 3 days a week period. There getting stronger so it’s showing progress.
I just hit a whole upper body workout 1-2x a week. Works for me
I do PPL, so I already train biceps with back on pull days and triceps/delts with chest on push days. Adding a bit of delts to pull days and a bit of biceps to push days makes sense. But how the heck does this “arms workout” that also hits chest and back (making it a full upper body workout) fits into PPL split?
I do full body every four days. On my busy summer schedule it could be a week or more. But ny body is growing and maintaining. Key is just consistency. Dont go more than 2 wks of breaks
Hit arms everyday got it Mr. Dr. Mike
The small muscles recover so damn fast that I think its definitly possible to train them 3-4 times a week. Thats why after years of training I allways do a big muscle or musclegroup like chest, back or legs at the beginning and then small muscles every time. Only thing I change is that for example when I do chest where triceps is envolved I dont do extra triceps on that day. Then you notice chest is sore the next few days while youre shoulders, arms and calves are ready to go again.
I watched this for 2 hours before I realized it was a loop. That's fine solid editing.
My phone fell in between the bed and the nightstand. I listen to this for five minutes straight.
That bullshit, it doesnt was personal and hilarious!😅 Much Love from Germany
I really like It this way
Push with rear delt maybe pull ups in the home with a distance from the workout
Legs
Pull with side delt
Rest
Dips with rear delt and Triceps maybe push ups
Chin ups with side delt and biceps
Rest
Keep shit simple guys. Just listen to your body. It will tell you whether you need to workout a muscle or not.
need an edit of this where every time he says a muscle group it’s replaced with arms
That is EXACTLY what im gonna do
I believe in full recovery. But, this is a great way of balancing out your workout and maximizing other 💪.Only problem is, I train so darn hard, by the time I get to the end of my workout 🏋️♀️, I’am spent. So, doing more, for me might be out of the question.
I know I’m not Dr Mike (my name is Mike but I’m not Dr Mike) but what helped me grow my arms was having 2 designated arm days. I used to work corresponding arm muscles after the compound lifts (biceps after back day) but what really blew up my arms was having 2 arm days a week.
It’s nothing special either. It’s just 4-6 sets of a curl variation and 4-6 sets of db skull crushers. I actually use one of Dr Mike’s arm workouts for this. Twice a week. Noticeable difference.
My split:
Chest (plus some side lateral raises)
Biceps and triceps
Legs
Shoulders
Back
Rest on saturdays and sundays.
I perform legs on wednesdays to give some sort of rest to the upper body.
What do you guys think?
I can’t wait to have time again to work out like this lol miss it
OK, I literally just watched you say NOT to add biceps at the end of back day, because as you said "Now you're at the end of your workout, you've checked out, and NOW you wanna add some bicep curls when you're tired, no wonder you're not seeing any growth." So, which is it? Add them at the end, or don't?
Edit: you had hair in that video.
Next wensday ,Bro. B/S🤯
Doing full body workouts keeping you big as hell
I do a similar split. Very doable when you train one day on, one day off then, repeat...
Good advice. I keep trying to hit my biceps the same way I'm hitting my back and my biceps will start to cramp up from too much volume after like 6-10 back sets and 1 or 2 bicep sets
I do a 3 day split works pretty well for me
Side delta to heal is key. 🕺🏽
It takes my side delts three years to recover. So I only train side delts once every three years. Just 3 sets of 30 on the seated lateral raise machine and I’m golden for three years.
How the hell do I change my goal weight in the diet app ! Sincerely jacked. Dr blind.
It’s all about protein synthesis
I hate that you are technically correct
Wow, this is how I work. I thought it was more efficient.
This sounds like a good idea but wouldn't this add too much volume ro each session if youre doing like 3 - 6 extra sets at the end of every session?
No man. Side delts, biceps and triceps are muscle groups that recover quickly. I feel maybe just add two hard sets like dr Mike is talking about or heck, 1 hard set would be sufficient enough
@@timmyjohnson1195 thanks brother, will try it out next week 💪
You can't just claim smaller muscles recover faster because they are small. Absolutely don't need more volume with chest or biceps for example
@@lutovac_nikolain what universe did they ever write because they're small?? they just said those muscles have a better time recovering. maybe reread before typing out responses.
Oh damn
I've been hitting chest and doing 8 sets of triceps, back with 8 sets of bicep and then my arm day is 12 sets of each. Too much?
Push, pull, leg, push, pull.... This is as simple as I have ever heard. Since I'm no athlete and over 45, this works well for me.
3 hours in the gym?
Good vid
The superset idea😉
I think everybody should go natty like me I’m 58 classic champ still competing and I think everybody should train with a purpose like a competition
I love Mike
just saw a vid of him saying that throwing in arms at the end of a workout not great bc youll be tired and checked out of the workout already. im missing something here. im assuming here he just talking about trying to get muscles worked every 48 hours for max protein synthesis?
its the video he talks about junk volume over 20 sets. so i guess there is a carry over
For me best works like biceps/triceps, chest/back, shoulders/legs routine, don't know why
Time. It's all about time. Working full time, family, it's tough. Chest, shoulders, arms, back, legs. Rest days in there plenty too. It's a minefield to work it all out.
When you’re on gear you recover much faster that’s right
I do this but i dont really recommend if you have a physically or mentally demanding job
What do you think about push pull legs?
I do ppl x2 with rest days Sunday and since changing to ppl split the gains increase has been insane 😈💪🏼
Every day is upper body
Dr. Mike's content is great and I look forward to what he has to say. However, need to take some of it with a grain of salt. Most of us do not have 2-4 hours to spend in the gym everyday
“Bulls*it it doesn’t” 😂😂😂