wow! Doc Swole coming along...man!!😊 listened half of it, gonna save it to watch later. Worth the time! Next podcast guest I think should be Mike Isratel! Or maybe OmarIsuf...ya Omar would be a great guy to just talk to
@@DrSwole Hey Doc! I do Push Pull Legs split, 6days a week. And ya, i started this with the help of your Video on PPL. So, thanks man! Mike Isratel's channel helped me too building my own first programme
Your speaking skills are improving 👍 . About a year ago , it used to be hard to listen to these podcasts ( no offence ) . Like that would probably be my advice as of now , to continue doing so . Becoz content wise , I think you pretty much nail it on every video .
Such a good interview but way too many YT advertisements. Like every 5 minutes an advertisement is way to much for a video length of an hour. Made me not subscribe for this channel. Annoying as fuck.
@@DrSwole Most of the time its 2x a week. At the moment its 1x a week with all the volume in 1 session. I might switch to 3x week soon too. Could be a benefit switching things up every now and again.
@@DrSwole I'm doing a kind of unorthodox split right now; an Upper/Lower/Upper - so I'm 2× a week frequency for my upper body and 1× a week frequency for my lower... But I have a version of your unique Push/Pull split saved; I'll most likely move on to that at some point (2× a week frequency for everything).
@@DrSwole Didn't expect a response, wow, thanks for reaching out. I train every singe muscle 2x week, however I separate my legs into a quad and hamstring workout. I found that I can't really recover from a full leg workout. P.S Wishing you all the best :)
So @Drswole Help me out.. Is this horrible ? Monday, legpress, hamstring and leg curl, calfcurl + abs. Tues Chest + triceps. Wednesday, Lat pulldown, seated row, one arm seated row and hip hinge lat pulldown + bicepscurl. Thursday Legday, (same but more reps less weight) Friday Shoulders. Saturday Back day(same but lighter weights, more reps) Sunday Chest day. max 50 mins each session.
Does Eric know that what he Is saying was said by Brian haycock, Borges fargeli and Scott Stevenson 20 Years ago? Eric Is selling their ideas...but he doesn't Say the source. It Is a shame
@@DrSwole well I’ve been on and off training at the moment. I have Crohn’s disease so I’ve been struggling to get enough calories in. But when I am training I was doing full body but I have mixed feelings about it. I kinda want to try why Ronnie Coleman was doing when you do full body 3 days and then individual 1 day for each push pull and then legs.
@@DrSwole I do full body with days focused on pressing (Chest/Shoulders/upper back) and days focused on lower body/arms. Everything upper body wise gets hit everyday, but I still get focused volume, which I think is helpful.
Can’t agree with this statement. I don’t have phd in physical science, so I can refer only to my experience. I found that working each muscle once a week (every 6-7 days) is optimal in terms of recovery. Training the same body part every 3-4 days occured to fatiguing for my CNS. I also haven’t seen better gains with higher frequencies.
We overthink our splits too much nowdays. Bro splits work because people who does this dont have this thinking of finding the "optimal" solution. They go to to the gym, kill the muscles and rest. I think how funny it is that almost always the most science based guys who tries to find the most optimal solution ever are the ones who have less muscle.
I think there's a lot of nuance to really making things optimal, but the information space gets clouded by people who have excellent genetics or are using PEDs. Depends how important it is for you to want to maximize gains
Hey Dr. What should we focus more for hypotrophy? Training each muscles twice or thrice per week Training Volume Training each muscles within 48 hours to keep the stimulus
I think overall weekly training volume is most important. As your volume gets higher, you will need higher frequency to accommodate it. I recommend at least twice per week frequency
@@DrSwole Thanks Dr so what you are recommendins is the prioriymisy be given to training volume and it doesn't matter if we hit the muscle within a gap of 48 hours and it's fine even if we work on the muscles after 48 hours from the last time we worked out.
Hi how’s it going doctor swole i loved this podcast and am still a little lost and was looking for an answer. I’m a beginner and have 4 months of lifting experience at 6”0 160 lbs. What is the best split to maximize muscle hyper trophy?
@@DrSwole really? So if I need more volume I should go from 2x week to 3x? For me personally I cant do it effectively. Even upper lower is hard. Im significantly weaker in all my coming lifts after few back and chest movements, I lose strength and Im mentally weaker. Or are you saying from 1x a week to 2x or 3x a week. I just dont feel 3x week is optimal if I do fullbody. I can do more volume and intensity with 2x a week. Upper lower training muscle 3x week would also be better for me but I dont think full body is viable for me personally. What do you think of this? Thanks swoledoc.
@@joojotin I think twice a week per muscle group will take you pretty far in terms of volume. A lot of people won’t actually ever need three times a week frequency but it’s there if you need it
@@DrSwole haha you allready know it, i' m the guy who is promoting armolds 3 day split all the time so 3 on 1 off repeat. great podcast by the way, those ultra high or ultra low frequency splits never worked for me.
people often neglect the push pull split, where its chest & quads twice a week, then back & hams twice a week. imo the upper lower is kinda unbalanced, bc i would need to do more exercises on the upper days than in lower days, like in the upper i have four main exercises (two horizontal and two vertical pushes), whereas on lowe i have only two (for quads and for hams), and there also more secondary exercises in the upper.
I personally recommend a modified upper lower where you move biceps and some side delt work to leg days. But push pull works well too and I put out a program based on the split
yeah, that modification makes it better. i know many bodybuilders transitioned away from a 4 part bro splits of chest back legs arms by combining chest with back and legs with arms, that also seems like a cool split. ive been training for several years, tho very intermittently due to personal reasons, so im basically still a newbie. i did full body bodyweight training when i started, and after that the only split i did was push pull, i looked up what splits are out there, and i liked that one the best.
yeah, 4:6 main exercises, horizontal push pull vertical push pull on one day, on the other day an exercise each for quads hams calves bis tris and lateral delts. plus i always do lateral delts unilaterally, bent over to the opposite side, to get good tension in the stretched position. plus on the first day theres maybe one accessory exercise to be done (external rotation face pulls), on the other day two for the hips (abduction and external rotation, both done unilaterally), plus maybe a forearm workout, which can be 6 exercises if we're being thorough. so it could be quite a bit longer lol
@@DrSwole yea either there or just gotta do lower volume . I feel like upper lower best for strength and for high volume a push pull legs or a push pull legs upper lower hybrid . Full body best for novice by far
What about rotating body part frequency? Like week one do each body part once with more sets and then week two complete each body part twice per week with less sets per body part (per session)?
@@DrSwole Just to mix up the frequency. Sometimes I feel only once per week is t enough but 2 x sometimes is too much. I’m 56 years old so trying to find the right frequency for my age. I train very hard to failure so my intensity is high. Any reco,s?
@@DrSwole I tried high frequency training. Full body & upper/lower. It’s fine but my recovery and joints took a huge hit. The pumps are better when focusing on 1-2 body parts. I like the moderate volume, low frequency, and high intensity. Warming up and workouts take under an hr. I’m fully recovered when it’s time to hit the body part again. I’m sacrificing protein synthesis but joints and connective tissues take a huge hit even if the volume is lowered to off set the frequency hike. I feel much better. Hitting a body part 1-1.5 times a week is the sweat spot FOR ME. It’s “dummy proof” like Eric said. Mentally it’s better to stay consistent. Most frequently I’d train is a PPL. For the most part I truly believe the bro science is a head of the curve in some aspects that the medical community confirms years later in terms of training. Nutrition I believe it’s the opposite. The science based community is leagues ahead of the bros. I like both. Do trial and error my self. And see what works
Sufficient training status (at least 3+ years consistent), sufficient calories, sufficient sleep, smart within-session programming re intensity/exercise selection/rest periods.
@@DrSwole i big fan of dr eric helms and layne norton in natural bodybuiling because i´m graduating in nutrition and this guys phd nutrition and exercise disciplines.... and bodybuiling ronnie coleman because cop not bodybuilder full time.... this guys work study and compete in bodybuling.....
He mentions how he was in a plateau for bench so he decided to add 2 more bench days per week and he breaks his plateau, resulting in now benching 6x a week. I've watched a series by Dr Mike Israetel on the subject of hypertrophy programming. In his series, diversity in exercise selection when creating a program is important. Since he is adding so many flat bench exercises per week, could there be drawbacks to that? For example, wouldn't that be aggravating the same muscle joints close to 6x a week, despite the decrease in volume per bench exercise per session per week but an increase in frequency per week? Which could cause increase chance of injury? I do remember Eric mentioning deloads which is a great way to give the muscle/joints a break, which leads me to my next concern If I were to go from 2x a week benching to 4-6x a week, should I ever switch out flat benching to flat db press? Should you ever even take a break from an exercise and switch it for another one after you've done your program for a certain time period? Thanks for this video and sorry if everything I said makes no sense.
Good points. When you increase frequency there are some considerations for sure. Not everyone can handle high frequency with the same lift. It would be wise to mix up the exercises in the week or at least every few months or so
@@joshi4450 Oh I didn't hear him mention that he is using some variation for his bench, im assuming flat/incline/decline and/or banded/chain presses, interesting that he also uses a different amount of reps and sets per bench exercise aswell, makes more sense.
@@DrSwole I am slowly progressing in my bench, but have always had the question of "If I add more bench I'll automatically lift more" which sounds stupid but not stupid at the same time, as it can have it's drawbacks but also it's benefits. More frequency should equal more progress, ie progressive overload, when programed properly by reducing volume per session, adding variety, while also including deloads every so often and maybe switching out bench for a couple of weeks to something else to avoid any chance of a major injury. It all comes down to programming everything right, in accordance with the individual needs of a person. I also think I've just figured it out lol, just answered my own question. That being said, I feel like I can squat 4x a week with 0 problems, but when compared to benching, I've had a rotator cuff injury which had me out for a bit, so I'm a little more scared to try it. I'm sure I can add more frequency per week with benching with proper programming.
Eric and I discuss exercise selection for hypertrophy here! ua-cam.com/video/5q9clCkmnl4/v-deo.html
Such a great conversation! Thank you Eric and Bill!
Cheers!
Thank you for this one!
wow! Doc Swole coming along...man!!😊 listened half of it, gonna save it to watch later. Worth the time!
Next podcast guest I think should be Mike Isratel! Or maybe OmarIsuf...ya Omar would be a great guy to just talk to
Thanks my friend! Definitely planning to have Omar on!
What frequency do you train with?
@@DrSwole Hey Doc! I do Push Pull Legs split, 6days a week. And ya, i started this with the help of your Video on PPL. So, thanks man!
Mike Isratel's channel helped me too building my own first programme
Thank you
Your speaking skills are improving 👍 . About a year ago , it used to be hard to listen to these podcasts ( no offence ) . Like that would probably be my advice as of now , to continue doing so . Becoz content wise , I think you pretty much nail it on every video .
Maybe a light ring too
This is a great UA-cam video shut yo mouth bro. Top notch content
Such a good interview but way too many YT advertisements. Like every 5 minutes an advertisement is way to much for a video length of an hour. Made me not subscribe for this channel. Annoying as fuck.
Great info in here. Good stuff man!
For a future podcast consider Ben Pakulski.
Cool. Thanks for the suggestion!
What frequency do you use?
@@DrSwole Most of the time its 2x a week. At the moment its 1x a week with all the volume in 1 session. I might switch to 3x week soon too. Could be a benefit switching things up every now and again.
@@Franky-zc3xx yeah it’s nice to have a change sometimes!
Oooh - a nice one; a long one - from Dr. Swolio 💪, baby! 😃... I'm gonna have to watch this one later.
Dr. Swolio 😂 I’m dead
What frequency do you train with?
@@DrSwole I'm doing a kind of unorthodox split right now; an Upper/Lower/Upper - so I'm 2× a week frequency for my upper body and 1× a week frequency for my lower... But I have a version of your unique Push/Pull split saved; I'll most likely move on to that at some point (2× a week frequency for everything).
@@carlosmorris4510 ahh okay cool!
My doctor said I should come here and leave a comment for the algorithm gains.
Just what the doctor ordered 👌🏼
What frequency do you train with?
@@DrSwole Didn't expect a response, wow, thanks for reaching out. I train every singe muscle 2x week, however I separate my legs into a quad and hamstring workout. I found that I can't really recover from a full leg workout.
P.S Wishing you all the best :)
@@divinetyrantLoL solid man! Always happy to engage with my community. Help me share the channel around 👌🏼
So @Drswole Help me out.. Is this horrible ? Monday, legpress, hamstring and leg curl, calfcurl + abs. Tues Chest + triceps. Wednesday, Lat pulldown, seated row, one arm seated row and hip hinge lat pulldown + bicepscurl. Thursday Legday, (same but more reps less weight) Friday Shoulders. Saturday Back day(same but lighter weights, more reps) Sunday Chest day. max 50 mins each session.
Does Eric know that what he Is saying was said by Brian haycock, Borges fargeli and Scott Stevenson 20 Years ago? Eric Is selling their ideas...but he doesn't Say the source. It Is a shame
I’ve been waiting for someone to cover frequency in depth like this
Glad it resonated!
What frequency do you use?
@@DrSwole well I’ve been on and off training at the moment. I have Crohn’s disease so I’ve been struggling to get enough calories in. But when I am training I was doing full body but I have mixed feelings about it. I kinda want to try why Ronnie Coleman was doing when you do full body 3 days and then individual 1 day for each push pull and then legs.
@@jadejenkins3215 ahh okay. Splits are very individual!
Every 48 hours remains the king for naturals!
Higher frequencies definitely help to accommodate higher volumes as people get more advanced
Do you train all muscle groups with that frequency?
@@DrSwole I do full body with days focused on pressing (Chest/Shoulders/upper back) and days focused on lower body/arms. Everything upper body wise gets hit everyday, but I still get focused volume, which I think is helpful.
@@Wayf4rer ahh okay cool
Can’t agree with this statement. I don’t have phd in physical science, so I can refer only to my experience. I found that working each muscle once a week (every 6-7 days) is optimal in terms of recovery. Training the same body part every 3-4 days occured to fatiguing for my CNS. I also haven’t seen better gains with higher frequencies.
Salute Dr E 🔥💯🔥
Gotta love Eric ahah
How often do you train each muscle group?
@@DrSwole I try about 2 or 3 times per week
We overthink our splits too much nowdays. Bro splits work because people who does this dont have this thinking of finding the "optimal" solution. They go to to the gym, kill the muscles and rest. I think how funny it is that almost always the most science based guys who tries to find the most optimal solution ever are the ones who have less muscle.
I think there's a lot of nuance to really making things optimal, but the information space gets clouded by people who have excellent genetics or are using PEDs. Depends how important it is for you to want to maximize gains
Hey Dr. What should we focus more for hypotrophy?
Training each muscles twice or thrice per week
Training Volume
Training each muscles within 48 hours to keep the stimulus
I think overall weekly training volume is most important. As your volume gets higher, you will need higher frequency to accommodate it. I recommend at least twice per week frequency
@@DrSwole Thanks Dr so what you are recommendins is the prioriymisy be given to training volume and it doesn't matter if we hit the muscle within a gap of 48 hours and it's fine even if we work on the muscles after 48 hours from the last time we worked out.
Hi how’s it going doctor swole i loved this podcast and am still a little lost and was looking for an answer. I’m a beginner and have 4 months of lifting experience at 6”0 160 lbs. What is the best split to maximize muscle hyper trophy?
That will depend on your volume requirements. The more volume you need, the more days you’ll need
For beginners I typically recommend a three day full body split or four day upper lower
@@DrSwole really? So if I need more volume I should go from 2x week to 3x? For me personally I cant do it effectively. Even upper lower is hard. Im significantly weaker in all my coming lifts after few back and chest movements, I lose strength and Im mentally weaker. Or are you saying from 1x a week to 2x or 3x a week. I just dont feel 3x week is optimal if I do fullbody. I can do more volume and intensity with 2x a week. Upper lower training muscle 3x week would also be better for me but I dont think full body is viable for me personally. What do you think of this? Thanks swoledoc.
@@DrSwole compounds take too much energy, with isolation lifts I could do it but I dont think thats optimal either.
@@joojotin I think twice a week per muscle group will take you pretty far in terms of volume. A lot of people won’t actually ever need three times a week frequency but it’s there if you need it
i expect a lot, so lets watch
Glad you have high expectations for the podcast 💯
What frequency do you train with?
@@DrSwole haha you allready know it, i' m the guy who is promoting armolds 3 day split all the time so 3 on 1 off repeat. great podcast by the way, those ultra high or ultra low frequency splits never worked for me.
@@Turbo-D ohh yeah! I’m gonna cover Arnold’s split next 👊🏼
@@Turbo-D yeah the extremes of frequency are useful to discuss but not usually what I recommend at first
Great content
Thank you 🙏🏼
What frequency do you train with?
people often neglect the push pull split, where its chest & quads twice a week, then back & hams twice a week.
imo the upper lower is kinda unbalanced, bc i would need to do more exercises on the upper days than in lower days, like in the upper i have four main exercises (two horizontal and two vertical pushes), whereas on lowe i have only two (for quads and for hams), and there also more secondary exercises in the upper.
I personally recommend a modified upper lower where you move biceps and some side delt work to leg days. But push pull works well too and I put out a program based on the split
How long have you been training for?
yeah, that modification makes it better. i know many bodybuilders transitioned away from a 4 part bro splits of chest back legs arms by combining chest with back and legs with arms, that also seems like a cool split.
ive been training for several years, tho very intermittently due to personal reasons, so im basically still a newbie. i did full body bodyweight training when i started, and after that the only split i did was push pull, i looked up what splits are out there, and i liked that one the best.
@@zelenisok chest back and legs arms sounds interesting! Although the leg day would probably be a lot longer depending on how much arm volume you’d do
yeah, 4:6 main exercises, horizontal push pull vertical push pull on one day, on the other day an exercise each for quads hams calves bis tris and lateral delts. plus i always do lateral delts unilaterally, bent over to the opposite side, to get good tension in the stretched position. plus on the first day theres maybe one accessory exercise to be done (external rotation face pulls), on the other day two for the hips (abduction and external rotation, both done unilaterally), plus maybe a forearm workout, which can be 6 exercises if we're being thorough. so it could be quite a bit longer lol
Great vid!
Thanks! It was fun to record
What frequency do you train with?
@@DrSwole 2x for now 😁
Commenting for you know what ✌️
Thanks my friend!
Any requests for future podcast guests?
@@DrSwole maybe Dr . Mike , idk how you manage to bring guests like Dr. Helms , John Meadows etc 🤣
@@DrSwole if you can get Jordan / Baraki , that would probably be the best one . But I don't think it will be easy lol.
@@user-zk4dv2nx8k it’s been great!
Hey Dr. Swole what do u think about PHUL/PHAT workouts ? Looking forward for ur reply !
I think they can work decently
Is hypertrophy your main priority?
@@DrSwole any modifications/better options u suggest ?
@@DrSwole it was I have been running ppl for long time now I wanna work on both strength and hypertrophy so I am leaning into some powerbuilding rn
@@hello-iw6qu I’d personally use one of my programs and just plug in some more strength work for your main compounds
Low volume low frequency worked best for me, but everyone is different.
Long as it works for you
What split are you using?
@@DrSwole 5 day split, splitting quads and hams, deads on hams day. 3 exercises for bigger muscles and 2 for smaller ones, using 4 to 6 rep range.
@@DrSwole I don't know if you know MAX OT principles, it's a program created I think in 90s.
@ibby81ae so your kinda doing max ot?
Speaking facts bro
Thanks my man!
Have you tried high frequency training? Like 3x/week+
@@DrSwole I have !! Got great results but it was hard training legs 3 times a week that’s when reps in reserve really are important
@@mattc4266 nice! yeah it takes some finessing
@@DrSwole yea either there or just gotta do lower volume . I feel like upper lower best for strength and for high volume a push pull legs or a push pull legs upper lower hybrid . Full body best for novice by far
Get fit check it
What about rotating body part frequency? Like week one do each body part once with more sets and then week two complete each body part twice per week with less sets per body part (per session)?
You could certainly do that. It just would take more planning
What’s your reason to do so?
@@DrSwole Just to mix up the frequency. Sometimes I feel only once per week is t enough but 2 x sometimes is too much. I’m 56 years old so trying to find the right frequency for my age. I train very hard to failure so my intensity is high. Any reco,s?
@@benmauceri2148 I think twice per week would be a good frequency. You will have to adjust volume and intensity to manage stress
The largest group of people use a bodypart split and not an upper lower split.
I like low frequency training as a natural average guy. John Meadows helped me realize this.
Ahh okay
What about it do you like?
@@DrSwole I tried high frequency training. Full body & upper/lower. It’s fine but my recovery and joints took a huge hit. The pumps are better when focusing on 1-2 body parts. I like the moderate volume, low frequency, and high intensity. Warming up and workouts take under an hr. I’m fully recovered when it’s time to hit the body part again. I’m sacrificing protein synthesis but joints and connective tissues take a huge hit even if the volume is lowered to off set the frequency hike. I feel much better. Hitting a body part 1-1.5 times a week is the sweat spot FOR ME. It’s “dummy proof” like Eric said. Mentally it’s better to stay consistent. Most frequently I’d train is a PPL. For the most part I truly believe the bro science is a head of the curve in some aspects that the medical community confirms years later in terms of training. Nutrition I believe it’s the opposite. The science based community is leagues ahead of the bros. I like both. Do trial and error my self. And see what works
@@3-dreticle826 glad it’s working for you!
How do you recover from high frequency training?
You just need to be careful about your RIR and volume
Sufficient training status (at least 3+ years consistent), sufficient calories, sufficient sleep, smart within-session programming re intensity/exercise selection/rest periods.
so 4 times a week is the best???
not necessarily, there's a lot of individual variation
Brian Whitaker favorite eric bodybuilder?
Yeah. He’s a good pick
Who’s your favorite?
@@DrSwole I search this bodybuilder.... I did not find....
@@DrSwole i big fan of dr eric helms and layne norton in natural bodybuiling because i´m graduating in nutrition and this guys phd nutrition and exercise disciplines.... and bodybuiling ronnie coleman because cop not bodybuilder full time.... this guys work study and compete in bodybuling.....
@@willianalexandre8332 they're great!
He mentions how he was in a plateau for bench so he decided to add 2 more bench days per week and he breaks his plateau, resulting in now benching 6x a week.
I've watched a series by Dr Mike Israetel on the subject of hypertrophy programming. In his series, diversity in exercise selection when creating a program is important.
Since he is adding so many flat bench exercises per week, could there be drawbacks to that? For example, wouldn't that be aggravating the same muscle joints close to 6x a week, despite the decrease in volume per bench exercise per session per week but an increase in frequency per week? Which could cause increase chance of injury? I do remember Eric mentioning deloads which is a great way to give the muscle/joints a break, which leads me to my next concern
If I were to go from 2x a week benching to 4-6x a week, should I ever switch out flat benching to flat db press? Should you ever even take a break from an exercise and switch it for another one after you've done your program for a certain time period?
Thanks for this video and sorry if everything I said makes no sense.
Good points. When you increase frequency there are some considerations for sure. Not everyone can handle high frequency with the same lift. It would be wise to mix up the exercises in the week or at least every few months or so
Are you plateaued in your bench right now?
Irc Eric didn't do flat bench for the same sets reps and variation throughout the week. He did different variations/weight/reps each day
@@joshi4450 Oh I didn't hear him mention that he is using some variation for his bench, im assuming flat/incline/decline and/or banded/chain presses, interesting that he also uses a different amount of reps and sets per bench exercise aswell, makes more sense.
@@DrSwole I am slowly progressing in my bench, but have always had the question of "If I add more bench I'll automatically lift more" which sounds stupid but not stupid at the same time, as it can have it's drawbacks but also it's benefits. More frequency should equal more progress, ie progressive overload, when programed properly by reducing volume per session, adding variety, while also including deloads every so often and maybe switching out bench for a couple of weeks to something else to avoid any chance of a major injury. It all comes down to programming everything right, in accordance with the individual needs of a person. I also think I've just figured it out lol, just answered my own question.
That being said, I feel like I can squat 4x a week with 0 problems, but when compared to benching, I've had a rotator cuff injury which had me out for a bit, so I'm a little more scared to try it. I'm sure I can add more frequency per week with benching with proper programming.
😷🕺👽
Lol not sure how to interpret
Someone summarize this
Put in the effort
You need a 'doctor' to tell people that deadlift or squat is harder to recover from than shoulder lateral raises. And this is news to some people.
Just putting out information and positive vibes man