The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
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- Опубліковано 29 вер 2024
- One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts.
But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule - as that’s going to be the best option for you!
And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you:
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What workout split do you use and why? Comment below! Hope you all enjoyed this one - don’t forget to give me a follow on Instagram (instagram.com/jeremyethier/ ) to stay updated with more content. Cheers!
Jeremy Ethier can i do for example workout 1 on monday which is chest shoulders and triceps and workout 2 on Wednesday back biceps and legs and repeat workout 1 on friday and so on ? Pls help me will this be good?
I do the PPL split. I did the bro split for almost a year but it isn't as affective because my shoulders and triceps are sore after chest day, and as I've learned muscle growth comes after recovery. GREAT VIDEO!!
Ive done 2x chest, 2x back, 1x leg split. It works very well for me i guess. Ive only trained for about 10 months now. So im still a newbie.
I combined your Upper/Lower split with Jeff Nippards Push Pull Legs 💪
Where do you record your videos?
Monday: Push
Tuesday: Pull
Wednesday: Legs (skip)
Thursday: Rest
Friday: Upper
Saturday: Lower
Legs (skip) lmao 😂
How does this only have 25 likes? xD
Ive never laughed so hard at a comment lmaooo
😂 skipping legs? Wow
I actually laughed out loud for Wednesday
1 word: consistency. Doesnt matter what split you choose, just stay consistent, month after month, year after year. And keep progressing in your weights.
valter gjergji thats so true so many people change their trainingplans like after 3 weeks cause they dont understand that muscelgrowth takes time and consistency just like you said
@@threepipi and proper nutrition of course
i wish you could underline "progressing in your weights" :)
Wise words
I agree, which is why 4 day split works best for me as i don't have time for 6 days split. As long as you keep progressing, and consistency, you will be fine.
I`m 62, been a fitness freak all my life and knocked around gyms for 47 years. I`ve no doubt that a full body workout 3 times a week is by far the best type for results. Everyone these days goes for mass building and to look good, the vanity workouts as I call it. They virtually all ignore c/v (by far the most important type of fitness and the one that is most applicable to everyday life with the greatest long term health benefits) and some idiots even claim that hitting the gym is better than running for cv! That's just rubbish. Full body workouts will make you stronger, look nearly as good (if that's your aim-in my book that should be the last reason for exercising) and means you don't spend your life in the gym. What everyone is missing is that in order to progress you need to A) exercise hard-not simply turn up B) shock your muscles by using different exercises and not sticking to the same programme every time you go to the gym and C) the realisation you are not really training your body but your mind. If you can adhere to the discipline of exercise you`ll go week in week out, year in year out and get results. Always include running its the basis of all fitness and what the human body is designed to do, and by that I don't mean a 20 minute plod on a treadmill that's for pussies. Get out in a forest or pound the tarmac its much harder and will benefit you far more. and yeah I know some will say that's bad for your joints and knees. Really I`ve never and I mean never met anyone with such problems and ask those who say that to actually give me the names of two people with such injuries. Aim to run 2-3 miles x3 a week and I mean run, not plod. Put as much effort into your running as you do the gym, it will pay off. Also throw a curve ball into your work outs. Such as for a month going Monday, Tuesday then rest two days then go Friday and Saturday. Other tips would be every December take a whole month off and go out and party. Ok you`ll put a bit of weight on, but if your mind frame is right you`ll enjoy working it off in January. As regards food, get your protein from meals not shakes, and don't be a slave to eating 100% healthy. take it from me if you don't have the odd binge, eat fatty lovely foods, get smashed, have sex as often as possible and the odd smoke you wont live longer---it`ll just seem it. as regards roids, well if you want your personality changed, risk dying at an early age and have to rely on drugs it means your a dick head nothing else. train to live, not live to train you are not an Olympic athlete but a normal guy looking after themselves. If you are consistant the results will come.
Thanks for your insight
@Javi 703 I did
In regards to running,the cardiovascular system of each person is different, and should have a program that is designed for them, don't say that they are pussies(when you say this someone who just wants to start will think that he has to run as fast as he can and thats not true). Except that, you are right.
Javi 703
You should read it, it's an insight from an old fellar passing his wisdom to us younglings.
@@robinbruce7838 Ye gods a polite youngster (im saying that slightly tongue in check btw). Thank you for your reply.
I favor upper/lower split 4x wk.
This enables me to train really hard yet gives 2 days for recovery. At level 44 the 2 days of recovery are crucial when you factor real life. Also, if you miss a day it’s easy to keep the routine going as you have 3 rest days built in every week.
The main things though are:
Make sure your diet is on point.
Make sure you’re training has enough intensity and you progressive overload.
Make sure you track your workouts and stay consistent.
Stick to the basics like the compound lifts. Save isolation movements for extra volume only.
Do these things and you WILL see gains.
Peace out.
Oh and watch Jeremy’s channel too. Duh!
Total beginner here...would you suggest the 4day upper body lower body over the 3day total body which honestly sounds scary ! The 4 day thing sounds more practical and balanced out ..
@@skyride5521 I greatly prefer upper/lower split 4x a wk over the full body workout 3x a week. The main thing about the full body workouts that I don’t like is there are too many exercises to hit and so it takes a way longer time to complete and is more fatiguing also.
@EMPIRICAL I’m not an expert or a trainer bro but I’ve been lifting on and off for many years and know what works for most people that are natural. I can’t comment on what works for those on gear. I have no knowledge of those cycles. Just an fyi.
Personally for me the volume varies a bit due to my age and the simple fact that I have a physical job so some days I just have to do less volume and dial it back to prevent injuries and keep recovery time reasonable.
That said, I start my upper body days with dumbell bench press usually 4 sets. Reps are 10 to start first couple sets to warm up. I increase weight each set so reps drop to 6-8 range. Last set always to failure. If I feel good that day I do some 15 degree incline presses for 2-3 sets but at lighter weight. After that usually I super set a cable fly machine(safer for my shoulder like how I prefer dumbells over barbell) and cable row machine. Then lat pull downs and dumbell shrugs. Usually I’m doing 3-4 sets of 10 reps on those movements. I have tendinitis in my elbows right now so I’m not doing anything for biceps or tri’s. Can’t do overhead presses right now either as my job wrecks my shoulders so I have to take it easy on that for now.
Lower body days are pretty straightforward and simple too. Start with squats at lighter weight to warm up and increase each set. I train for hypertrophy at my age and don’t worry about maxing out. I do 4 sets with an rpe about 8 which leave me pretty drained and wiped out. Then I do conventional deadlifts for 3-4 sets for reps. Again not trying to max out but increasing weight every set. Leg press machine, knee extensions and curls and usually the good girl/ bad girl machine. I forget the real name of it. I track my weight, reps and sets in a notebook so I can see progress or lack thereof. The numbers don’t lie but a lot of it depends how my body is feeling and how much im beat down from work so the reps and sets change but I try to stay consistent with the weight and do incremental increases when I feel solid in a particular movement. At my age I feel like it’s a balancing act with recovery time and work. I hope this helps bro. Have a good one.
@EMPIRICAL Anytime buddy. I would treat this as a rough guide at best tho. Only you know your body and how you will respond to different stimulus. We are all built different and have multitudes of of other factors that influence how well we all build muscle. I suggest taking it easy at first to adapt to a new regimen and try not to dial up the difficulty in terms of weight or reps too fast. I would say proper nutrition, sleep & recovery are at least equal, if not more important, then our gym time provided we are putting in sufficient work. Good luck on your journey my friend.
Can I add Arms day on the 5th day with this split? My arms are weak point and I want to focus on them more.
How will The beginners learn to skip legs if they have a full body workout ?
They will learn it three times faster, I assume.
#EveryDayIsArmDay
easy, getting tired before reaching the leg part.
@@Exosfear13 that's me right now
@@Exosfear13 have a break then continue
In germany we train biceps on friday before hitting the club :D
i do the same too except I'm in the US. Really makes you flex in those nice fitted shirts :)
Brilliant!
Also we dont train legs
SADxBAD Because you cant See them in the Club
Don't we all?
The disadvantage of other splits is that the deeper you go into your workout, the harder it’ll get. For example, if you bench press and military press the same day, whichever comes first is gonna make the other one suffer.
Do you not understand what a work out is
@@christiansuchil1037 it won’t be a quality workout ...
That's a good point, i have friend that is practicing for tackle football and he has to choose certain parts of his weight training to do first because whatever he does second he cant complete as well or with as great of a mindset.
@@nicklaaflare1907 One workout bench first and other military press. I think that with any split you do exercises deeper into a workout are going to suffer . Do them in a different order for each workout.
just start each workout with your weakest muscles. switch up once it catches up. it'll level out eventually
I’ve been training for 27 years, longer than half the people reading have been alive.
I can tell you this, and Dorian Yates is also an advocate of this... the key to training is consistency. Everyone wants to get mass as quick as possible and sessions become too frequent and too long. Burnout or injury occurs and you’re back to square one.
Don’t train your muscles more than twice a week, otherwise you’re doing them every second day and all you need is a bad sleep or a long shift at work and you’re training tired which just invites injury.
I’ve never done 16 sets for chest. Ever. If your chest isn’t taxed after 3 sets of 3 exercises, you’re doing it wrong.
My tip would be to train your easy growing muscles once a week and your weaker body parts twice. Let your body rest sufficiently or else you’re much more prone to sickness, fatigue and injury.
After a pec tear, hernia, multiple strains and even a pacemaker (heart problems when sleeping), nothing is worse than constant stop/start to your training. Above all else, train safe.... consistency is what gets you mass when you stick to regular training, regardless of the split.
Tweekend27 so basically a bro split 5 days a week over a push pull legs 6 days a week? Honestly if you are consistent with your workouts, good eating , and quality sleep you will make gains on either a bro split or ppl routine. I tend to enjoy bro splits more becuase I annihilate that muscle once a week. With a PPL routine im sore all week.
Ok so I'm not claiming to be anywhere near as experienced and knowledgeable as this guy, but I feel like the best way to train is not sticking to a set routine. I think that when you wake up in the morning there's two factors that should determine what workout you're gonna do: muscle soreness and how long it has been since you've trained that bodypart/muscle group. I've been doing that for a while and it feels like the healthiest, most injury-preventing way to work out
So you've been training for 27 years and still believe that you'll "burnout" if you train a muscle 3 times a week. You should welcome some basic programming, periodization and fatigue management into your home for a cup of tea
You forget everyone is different and the rate that you "burnout" depends on your age, genetics, and form.
While I agree with you on consistency, in general overtraining is overrated. You will barely ever have anyone feel the effects of overtraining outside of your top athletes. Also rest and amount of sets, reps depends entirely upon the person.
0:05 starting oat in the gym
I've been watching fitness videos on UA-cam since ages and this is by far the best advice for beginners who really want to put in the effort from scratch and enjoy lifelong gains. Thanks a ton! I'll be sharing this video to a lot of my folks.
I died when he showed Friday as leg day but it said (sometimes)
This explains why I see so many guys at the gym with sexy upper body walking with pair of stick legs
Mon: Biceps, Back, Abs
Tue: Triceps, Chest
Wed: Legs
Thu: Shoulders, Abs
Fri: I would like to workout still, but I ran out of stuff to do
Run
Back in the mis 2000's when I was training heavily (5 days a weeks and two a days) I did what I called a "push pull" split but it was very different than what is described here. My push pull was literally a push movement followed by a pull movement. So chest and back were a day (bench press followed by lat pull, etc.), bi's and tri's were a day (curls followed by tricep pulldowns etc.), front and back shoulders + abs were a day, and squats and deadlifts were a day. This was popular back then, not sure why it fell out of favor. Lots of compound movements, and a lot of progressive resistance possibilities for a split like this.
too much carry-over
That's what mine routine consists of 👍👍
I think there's a name for this method... Check Athleanx he should have a video on this.
good luck progressing on both heavy squats and heavy deadlifts on the same day
They’re called antagonistic supersets
PPL for the win!
@Apollo Sun LOL what the fuck, PLL is great routine for gains.
Apollo Sun nah
Apollo Sun in your opinion what is optimal for gains?
@@russeljimmies3899 do whateva the fuckkk U wanna dooooooo
My man!
I appreciate this high quality video, I'd definitely want to try the full body split.
I'm a researcher and I went and read the meta-analysis you've referenced, the results are not statistically significant!
@Hugh Hewit
And what after sounding intellectual?
Will UA-cam give me an award?
If you don't believe me read the paper he referenced, see for yourself
@Hugh Hewit
Totally respect that, I haven't spent the time to find a paper with an alternative. But it's very wrong to share conclusion about insignificant results. In statistics that means these results could be due to chance or sampling bias.
Thanks for telling me I should read, I'll definitely read other studies that could prove what this study couldn't.
Monday : Full Body (Morning) , Full Body (Evening)
Tuesday : Full Body (Morning) , Full Body (Evening)
Wednesday : Full Body (Morning) , Full Body (Evening)
Thursday : Full Body (Morning) , Full Body (Evening)
Saturday : Full Body (Morning) , Full Body (Evening)
Sunday : Go for a Run
Love the full body workout, gives good progress and wiggle room between rest and workout days.
The best workout is the one you'll actually do. That's why I 100% agree with Jeremy's point about picking the routine you enjoy most.
I saw the biggest results from minimizing my rest between sets. Depending on the muscle group, I only go 15-60 seconds between sets, and this intensity made a tremendous difference.
what are your thoughts on this now? I’m new to the gym (1 week) and thinking of taking shorter breaks between sets. I don’t really wanna do circuit style training though, but it did seem to have me more sore.
The most important thing is that 99% of the people arent training for any competitive reason, its just to stay in shape. And while certain splits may be more scientifically proven to build more muscle, it's about what split works best for you that you can do for long term.
I have an issue with how you say bro split hits a body part once a week. If you break it down by the 5 days, you train chest but also hit shoulders and triceps indirectly, you train back but also hit hamstrings and glutes(if you deadlift) and biceps indirectly, you train shoulders but also hit chest indirectly, you train legs and also hit lower back (if you squat) indirectly, you train arms and you hit chest when you do triceps indirectly.
Also, the logic of hitting 16 sets on a bro split and breaking it down into 8 sets, that means you have to do 8 sets of chest, 8 sets of shoulders, 8 sets of triceps, for a total of 24 sets, which puts you way into junk volume, not to mention the fact that after you do your 8 sets of chest the shoulders and triceps are already smoked.
Just my 2 cents, everyone prefers certain splits over others. Doing something you enjoy and will do for a life is more important than doing something that may give better results but you stop doing it after a few months.
Full body 4 days in a week and you are a beast !
In the 70's it was run an hour one day, lift weights a couple hours the next day, in order, simple. My best workout was a summer job lifting rock, the bigger the rocks you lift, the better the wall looks. But you'd wake up the next day and say, 'Oww, I can't move.' So it would be for 3 hours every other day. I looked like Conan the Barbarian in less than a month. I could lift rocks 2 men couldn't lift, carry it long distances, up hills. Getting PAID to exercise is more fulfilling and meaningful.
Uhm, other people do other things fo a living.
@@tristanyuri4680 I didn't say do it for a living, do it for a summer job. What's your method to look like Conan the Barbarian?
okay boomer
@@drakez3287 I'm not that old
I do a 7 day a week rest split. But I do it specifically longer during mondays and incorporate it with pizza cardio.
I have been lifting for 1 day! I can tell you through my one day experience I can guarantee you full body is the best way to go!! 😎
I honestly think Upper-Lower 3 times each (6 days of training per week) is the best option for most people, beginners and bodybuilders included. You give enough rest to the muscles and you can train with specific exercises rather than focusing on the basics (which you should do anyway). I do about 14 exercises starting with the basics until I reach muscular failure with that system (upper/lower) and I can tell you, I've never tried anything that works better in terms of hipertrophy for me. Gains are unreal in comparison to other times I've been in the gym. I'm way bigger in 3 months than I was in 6 a few years back. I'm about an 8 in genetics so I can grow consistent muscle in matter of weeks but, even (and especially) if you're a skinny ectomorph, try that system and keep a nice hipercaloric diet with the nutrients you need and consume no alcohol or drugs. You'll grow much quicker, I assure you. Good luck!
And what ab 4 days per week
Dude thank you so much. I cannot say how much help I’m getting from your super quality videos. Can’t believe you’re giving this information for free. God bless you man.
monday - Arms
tuesday - Chest/Back
wednesday - Legs/Shoulders
thursday - Arms
friday - Chest/Back
saturday - Legs/Shoulders
sunday - rest
No
No
Sheep Shagger how long is the rest supposed to be?
@@makkoo9104 Train chest with triceps and back with biceps, much better...
@@fleetadmiral7922 please tell me good split which includes abs as well..thanks.
Perfect timing to this video to come up. 2019 i'm turning Saiyajin... watch me!
Enrico Votta weakling! U got a long way to MUI
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Upper Body
Saturday: Lower body (doesn‘t have to be with weights can also include soccer)
I thought about something similar:
Monday: Upper
Tuesday: Lower
Wednesday: Upper
Thursday: Lower
Friday: Rest
Saturday: Flex (soccer, hiking, swimming, yoga ...)
Sunday: Rest
I mean, with all the training and stuff, I also want to have something where I can put it into use instead of just seeing the gym all the time.
A bit late to the party but I'll throw in my 2 cents. What was missing here was ability to recover. I've gone from 6 working sets per week on the basic beyond 531, increasing to 10 with joker sets, (even less with deadlift). I do 2 warmup and 3 working sets, rather than 4-5 ramp up to 1 working set. I can't conceive doing 20 bpp/week and being able to recover. So the missing element is an individual's ability to recover. I should add that I'm 60 y.o. and 8 months into my recomp.
After 22 years of working out. I still prefer the bro split. Funny though, I never called it that until watching this video. Lol. However, my version is in fact modified slightly. I focus on a single muscle group during each workout which receives the bulk of my efforts, but I also add in a secondary muscle group which I only do a few 3-5 sets to stimulate it. The secondary muscle group is whatever muscle was worked 4 days prior.
Whatever works for you buddy
Monday : leg day
Tuesday: arms and abs
Wednesday: leg day
Thursday: arms and abs
Friday: leg day
Saturday: arms and abs
Sunday: rest
That's the Sis Split
The problem with full body or push-pull workouts is the amount of time it takes and the lack of exhaustion of the muscles.
My chest and shoulder workouts are hard as fuck. I literally DESTROY those muscles and as a consequence I need at least an hour for one muscle group only.
If you train hard enough, then you cannot train a muscle two times a week.
The Bro split can be the best split if you train hard enough and choose the right exercises.
Push/Pull/Legs/Upper/Lower is the best split in my opinion.
Also; great content as always Jeremy! Keep it up!
What does that schedule entail for you and the exercises? I'm thinking about starting a push/pull. It would be very helpful to me.
@@EvsPersonal
Monday:
Push - Emphasis on pushing and pressing compound exercises: Bench press, incline bench, overhead press, close grip bench press, and accessory movements like tricep pushdowns, side lateral raises, front raises, tricep extensions, etc. I like to use heavier weights and lower reps on these days on the compound exercises.
Muscles trained: Chest, Triceps, Anterior Delts, and Lateral Delts
Pull: Emphasis on pulling exercises: Deadlift, rack pulls, trap shrugs, bent over rows, t bar rows, pull ups, etc. and accessories movements for rear delts, biceps, and forearms. Ie: Bicep curls, rear delt raises, reverse curls, etc.
I focus on heavier weights and lower reps on the compound exercises here as well.
Muscles trained: Back, biceps, forearms, traps, rear delts.
Wednesday- Legs:
This day focuses entirely on leg exercises like back squats, lunges, front squats, leg press. Focusing on heavier weights and lower reps for the compound exercises.
Thursday: Off
Friday- Upper body:
I use this day to focus on other smaller compound movements that work the upper body like Turkish get ups, farmers walks, dumbbell snatches, kettlebell swings, etc. , and focus on more calisthenics exercises that also work upper body like burpees, mountain climbers, push ups, Diamond ups, dips, etc. Alternatively, I may also use this day to focus on Dumbbell variations of compound exercises from the push and pull days and use higher reps. Ie: Dumbbell bench, dumbbell shoulder press, dumbbell bent over rows, etc.
I use this as a lighter day to focus on higher reps.
Muscles worked: Entire upper body
Saturday- Lower body:
Essentially the same as leg day with some lower back exercises, and do some variation of a deadlift like a stiff Legged Deadlift or a Romanian deadlift thrown in as well. I use this day to focus on higher reps and do more calisthenics exercises like bodyweight squats and lunges, box jumps, step ups, split squats, etc.
Muscles worked: Legs and lower back.
Sunday: Off
Hope this helps.
What rep ranges do you use?
Oh by the way,are you actually using 6 exercises for back?!
@@dubizzify4860 On P/P/L days, I warm up with a few light sets and then go into heavier weights and lower reps on the compound exercises. So between 1-6 reps.
On U/L days, I use higher reps and lighter weight on most of the exercises that I do on those days. So about 10-12 or 15+ reps.
This was very informative! Glad I found this. I used to do the bro split all the time. It's the only thing that I have ever done. Over the past few years because of a lot of life changes, I haven't been working out near as much as I used to. Almost to the point where I feel like I have to start over. So seeing all of this information was very helpful. This will help me cater my split to where my body is right now. Thanks!
How are you rn?
The bro split best works when you’re a bodybuilder on gear.
Facts
thank GOODNESS you reference scientific articles. 10/10 move. too many youtubers think that they're all that and a bag of chips so they don't cite outside sources... that tell there opinion as fact.
The best explanation I’ve seen of why beginners should start with a full body split.
I do upper/lower split because of my work schedule. I tried the three day full body and it was very fatiguing. Question: how did they do a study on mice for this? I’m asking seriously. Did they have the mice lift tiny weights with mice spotters?
Hahahahaha :D
Ofc, duh
missnurse I also like upper/lower spits 👍🏻
Lmao
lol
Bro you are the best triangle in UA-cam!!! I love watching all your videos
I do back/chest/arms on session 1 and legs/shoulders on session 2. Works really well.
4-DAY UPPER/LOWER SPLIT
i like doing full body on monday and friday, with wednesday reserved as an 'upper body' day where i hit chest, shoulders, back. i find i can't do more than 2 days of squats and leg exercises w/o injuries but i can hit my upper body 3x per week with no problem. also, if my week gets too busy and i have to skip a day, it's ok, i can do 2 days full body and still make progress, albeit slower. after experimenting with many splits this is the one i finally landed on and im seeing great results the last few months.
i might do that but sir whats your call about this? day 1 for full body day 2 and 3 for upper and lower the rest is cardio abs etc..
(saw this plan from jeff nippard)
I am begginer and have limited gym equipment manly dumbell. Bro split is much good as it is quite simple while doing other split create confusion what to do what not to do; which exercise to be choosed
Seriously is this good?
Chest and back-mon
Legs-tues
Arms-Wednesday
Legs -Thursday
chest and back-friday
Arms -Saturday
Sunday rest.
It’s weird but it been helping me. It’s all push and pull everyday
I've just started working out and am just working on my form with low weights high reps. My workout; pick either arms and chest for one day, core and endurance another, leg day for another. Each of 3 days I alternate what order I do these exercises, in a week I'll do 2 lots of these with a rest day thrown in when I need/feel like it. So far I ache in the places I expect to but I feel great. I'll increase the weight and lower the reps gradually as I feel things getting easier.
Monday: Push
Tueday: Legs
Wednesday: Rest
Thurday: Pull
Friday: Rest
Saturday: Full Body
Sunday: Rest
yaseen Sadan Did this work out well for you?
This makes no sense lol
Lol that’s not really a good one
Hey Jeremy! I hope you can do an updated version of this video. Would love to see your fresh takes if any on your old videos.
100 pushups
100 sit ups
100 squats
And 10 Km rum every day
Yeah fr
One punch man? 😂
Rum
Congratulations on your new gym and thank you so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray)?
Can someone help me?
What exercises should I do though?
Started lifting again about a year ago, at the age of 50.. I have utilized the full body workout with solid results, but my workouts can get really long,.
I usually do my whole uper body in one day then I'll do leg then back and repeat till friday and rest on the weekend.
so how was that did it work ?
@@mathew-nv3ks worked great I loved it my overall strength went up i was able to do 25 more pounds in just 7 months however rn it's impossible to put that much time in because of this deployment.
I use full body workout for 6 months now
Its working preety well actually.
Or
Upper body
Legs(squats & deadlift)
Upper body
1 chest triceps
2 back biceps
3 shoulder traps
4 legs abs
5 chest triceps
6 back biceps
7 restday
How increase my bench to above 200+ pounds and deadlifts 300+ pounds, 100 pushups and 30 pullup; my routine:
sun - push
mon - legs
tue - pull
wed - REST
thu - push + shoulders
fri - pull + deadlifts
Make sure you don't stick with the same workout for too long or you'll body will adapt and you won't be gaining anything. Do full body to start for around 10 weeks or so and then switch to push/pull/legs for 10 weeks or so then swap it out for upper/lower for 10 weeks or so to constantly keep your body guessing but make sure to switch it up every week
For example week 1 do 10 sets of 8 reps with each rep taking 3 seconds for every exercise, week 2 do 8 sets of 5 reps again every rep taking 3 secs then week 3 5 sets of 3 reps taking 3 seconds and then week 4 do 10 sets of 8 reps but now each rep should take 5 seconds, week 5 8 sets of 5 reps each rep taking 5 seconds and finally week 6, 5 sets of 3 reps taking 5 seconds. You want to be absolutely maxing out your weight when possible when doing these reps. After week 6 drop it back down to 3 seconds per rep for 3 weeks then back to 5. Always keep your body guessing
Man did his homework thanks for the video!
For me it was
Upper
Arms
Back
Chest
Abs
Shoulders
Lower
Quad
Hams
Calf's
Tibialis
2 sessions for upper and lower per week with 48 hours rest for each muscle growth
Ie
Upper
Lower
Rest
Upper
Lower
Rest
Rest
Repeat
i swear to god u helped me in my workout plan tnx bro
"Shock da body"
Another great video. The ultra bro split of alternating Chest and Biceps and Shoulders and Triceps ;) Common at the YMCA.
I do lower body 3 days a week and upper body 3 days a week and cardio on my rest day. If I had to switch, I’d do legs pull push, legs pull push, cardio, and repeat it. (All my upper body workouts are 100% bodyweight by the way).
My split:
Push( chest delt tri, quads, calves)
Pull( midbk, lats, bis, hamstrings)
5 days a week alternating.... Too much?
Which days do u rest?
@@muhammederkamkaya6059 sat Sun
It helps me a lot, thanks you for your content
You have a new subscriber
push ups 50,, 40,,, 36,,,,40 upto failure
weight 30 kgs
barbel row 4 sets 10 reps
deadlift 4 sets 10 reps
squats 4 sets 10 reps
one hand tricep 4 sets 10 reps
chest press 4 sets 10 reps
launges 1 set 10 reps
pullups 10,,,9,,,,8,,,,6 reps
What do you think about alternating between full body and push pull legs on a weekly or biweekly basis??
working construction at almost 40... man..the 2 muscle a week is tough..I don't seem to have enough time to recover...ill have to maybe do the bro split and see how it feels.. I did this when I was younger... the body just can't seem to keep up anymore...
But the problem is We don't have any day left for Cardio Days, So Before, I used to follow full body workout and other 3 Days Cardio alternatively as I was beginner but now I am following Upper and lower body workout with 2 days alternative cardio.
Definitely would've improve bro split for pro's who juice
Good video man. Smart and clear approach
M:chest shoulders triceps
T:rest
W:back biceps
Th:rest
F:abs legs
Sat:rest
Sun: monday
Is this good?
What ever works for you
Where is ur cardio
Jeremy's hairstyle look more cooler than his brother
The boy bun must go! Night, day, tied down?
My split:
Mon- gym
Tue- gym
Wed- gym
Thu- gym
Fri- gym
Sat- home
Sun- farm
Full body workout requires a lot of time. Which is not only a waste of time but also your body will release too much cortisol, and goes against your goals (you need to boost the right hormones). PPL is so far a better option.
great video helped me a lot
But everyday is chest day..
Wdym?
Lmao same
@@mikoduterte6702 joke
Hahahah
yessir
My split
MON: Rest
TUE: Rest
WEDS: Rest
THURS: Rest
FRI: Rest
SAT: Cardio to the shop to get beer
SUN: Rest
I can feel all the serious alpha males tutting at this comment 😂 Makes me laugh just to know they’re triggered by this.
Max Mo Is this true? Is this the reason you exist? 😳🙄
@@gregoryashton haha no this is a JOKE! I work out regularly. 😂
@@Ploughedcoconut Haha, just as I thought ;)
I do 12 oz curls too
did researchers make rats to do push ups????
Asking the real questions
they made them do some other excercises that are more fit for rats
If not, Why?
Шахризод Лутфуллаев lmfao
Come, on get real. They made the rats do the Olympic lifts.
This was mine before this video.
Monday: Toes
Tuesday: left shoulder
Wednesday: Legs aka rest day
Thursday: right eye
Friday: Bottom two abs
This was mine before this video
Monday: left cerebral part of my brain
Tuesday: small intestines
Wednesday: large intestines
Thursday: hairs
Friday: right thigh muscle
@@cheesist6998 nice 👍
this was mine
monday: Corpus spongiosum, and forearms
tuesday: Corpus spongiosum, and forearms
wednesday: rest day/lotion day
thursday friday and saturday: Corpus spongiosum, and forearms
sunday: rest day
Nani
💀
Friday: Legs (sometimes) cracked me up, hahaha!!
a lot of distractions on friday ... now we know why so many bros skip leg day
@@swampThaang - I do legs on 1st day of week. To (Hopefully) get T & GH flowing to start the week.
143...likes
I had to like the video as soon as I saw that lol
Minute?
‘When it comes to’ fitness UA-camrs, you’re as good as it gets. Been subscribed for a couple months and I’m loving the videos
0hjaa 2.0 the old school bodybuilding split is often referred to as a bro split, they’re just arbitrary names for a split which involves hitting an isolated muscle group each day. His information is very well sourced and he makes great conclusions.
Heard of athlean X? How about jeff nippard?
Sayan Chandran I watch both, Athlean X especially. All are great in my opinion
Full Body is the best for beginners, because even if you miss a workout you can always jump back into it. Instead with a bro split if you miss a workout you feel lost
@@nenesh2196 if you do go to the gym in any form of fashion, once you have finished your workout you should feel like you are a step away from your grave cause all your muscles are crushed and you feel extremely exhausted. Therefore if you are able to go to the gym the every single day, as you said above, that means you are not doing it right.
People that go to the gym everyday are people that do brosplit or pull/push/leg. Since they always have 2-3 days do recover the muscles they have crushed the last workout. Personally when I started going to the gym I was doing it only 2 days a week because my personal trainer really made me work until I couldn't even lift any muscle. Always start with legs exercise otherwise you won't be able to walk home
@@nenesh2196 what is you goal? Lose fat or build muscle?
If you wanna lose weight whether you feel exhausted or not it will probably help you lose fat anyways since exercising makes you arrive in a caloric defecit. But if you wanna build muscle unless you feel exhausted and a bit of pain after the workout that means your are not working your muscles enough and you won't get bigger
S.I.C.K Art there is a big big problem with full body workouts - if you train each body part with 4-5 exercises it'll take 6-8hours to complete. I don't see how thats possible. Leg day alone if done right takes 60-90 minutes. I dont see how you could do a full body workout properly unless you dont mind being in the gym for hours and hours.
@@youngwolf6896 Have you ever heard of "compound movements"? Exercises that work multiple muscles together?
7 exercise, 15 reps, 3 sets
BARBELL ROW
Rhompboid, Back Of Shoulder, Bicep
CHEST PRESS
Chest, Tricep, Front Of Shoulder
SQUAT
Quads, Glutes, Hamstring, Calf, Lower Back
PULL UP
Lats, Bicep, Upper Back
DEADLIFT
Hamstring, Quad, Inner Thigh, Lower Back, Romboid, Traps
MILITARY PRESS
Front & Lateral Head Of Shoulder, Tricep, Traps, Rotator Cuff
POWER CLEAN
Almost Every Muscle
*THIS IS ALL YOU NEED MATE*
S.I.C.K Art this aint it. Youre telling me this will make the same gains as a guy who does five exercises for chest five exercises for triceps one day then does the same amount and intensity for biceps, back etc.
7 exercises < 35+ exercises over several days
I’m in my 50’s and do the full body workout 3 times per week mainly focusing on compound movements. Moderate weights, form, and full range of motion is key for me. My workouts are done in about 30 minutes. This is a lifestyle choice for me because I want to look tone, live a healthier life, and slow down the aging process.
What is your training programme?
@Jan F YES
Good
how long are your rests? 30min is so quick it makes no sense to complete a full body workout.
30 minutes really what do get done in that? I would only get warm up Squat and half of Deadlift
Best science based full body workout for muscle growth ?
Ryan Guest post a link to it
Coming soon :)
@@ryanguest5413 Bro, pls dont
@@ryanguest5413 squat can be the best or worst for anybody to engage in dooing, as one can, if placing weight on vertebras only, do damage en mass, whereas if performed provocating to stimuli for engagement of facetjoints, one can then really benefit from this.
@@JeremyEthier yess science based full body!
“Calves will be addressed in another video”
-Jeremy in his video on legs
Well... we’re waiting
Calf raises is really the only exercise just different variations just do six sets
Jump rope, have you ever looked at the calves of boxers? They jump rope a lot.
.
My bike commute 2 from work. Works calves/cardio.
@@AZ_TONY And ballerinas as they're on their toes a lot.
I just recently found Jeremy Ethier and I think his channel has everything that we need to know
Between Jeremy and Athean X I've practically become an expert in the gym
Indeed
Faith P fr tho haha
Once u start to move big weights ur gonna need more diversity.
Probably the best scientific guy out there when it comes to working out. Also Jeff nippard is kinda dope as well
M: Legs
Tu: Legs
W: Legs
Th: Legs
F: Legs
Sa: Legs
Su: Legs
I should mention I always skip leg day
😂like most men in my gym
😂😂😂
I really like that he cites his sources. No one else does that. He also explains things thoroughly and offers alternatives and lets you choose which options would suit you.
Jeff nippard
@@HuyLe-vo4pg Thats what i was gonna reply LOL
Check out shredded sports science too hes fantastic
I swear. Every video says "this is the way."
Thanks commentor aka big nosey Parker
How comments section in 2019 has become the center of the meme universe
UA-cam comments arent usually funny tho
What’re you talking about? You can’t even post memes on UA-cam
@King George V how about your username, cant get worse than that
My split is fairly simple:
Monday: Right Bicep
Tuesday: Left Bicep
Wednesday: Right Bicep
Thursday: Left Bicep
Friday: Right Bicep
Saturday: Left Bicep
Sunday: Rest (do both biceps but less sets)
that's very unusual
It's good that you're working the biceps.
FourOneBeats he could probably add Some more biceps into sunday if we’re being honest
@@bagamsnsnsnsns2062 this man is going to be a walking bicep
Lmao 😂 😂 😂
My split
Mon - pizza
Tues- KFC
Wed -pizza
Thus- pizza
Fri -, beer day
Sat - beer day once again
Sun - roaming.
You need some Taco Bell in there for veggies.
What is roaming
Cody Svoboda going for a walk. I'm guessing it's his cardio day
You forgot Sunday cheat meal- BEER again.
Eyyy my bro right here
Push/Pull/Legs workout split. undefeated.
I agree
Preach
I'm planning on doing a 6 day ppl
Yeah if you don't have a life
@@Nerdybdirty Elaborate.
The summaries at the end are very useful. Thanks.
Snip the bun and put it in his protein shake.
O shit
That’s an anabolic bun , jokes on you buddy
.
Damb
Currently been doing a push/pull/legs and that’s working great for me!
What does that schedule entail for you and the exercises? I'm thinking about starting a push/pull. It would be very helpful to me.
Yeah man! Could you show us your exercises and rep ranges?
@@EvsPersonal My dudes just watch jeff nippards videos on push, pull and legs (3 videos) and pick 80% of his exercises. He is pro so dont do all of them, it will be too much
How many sets are you doing per week?
Joseph per muscle group?
Do 100 push ups, 100 sit ups, 100 squats and run 10 KM everyday and don't use air conditioning or heater (ever!).
I know what your up to secret saitama UA-cam account
Maybe 2 times a week
@@manmanfun2 hahahahahahahaha
Thanks to you, I lost all my hair.
This is how you become bald
Just don't forget your leg and lower back workout. It doesn't just include to look good but can help in many ways, carrying heavy stuffs etc.