What is a GOOD Training Split?
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- Опубліковано 28 сер 2024
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I love how Serious dr Mike gets when it's about his craft no sex jokes no nothing
His craft.. 😂
not impressed
Have you seen some of his videos? :D he will make sex jokes even on his deathbed
@@Cdom3223Dr mike will use his dying breath to make fun of Mr. Vshred
Nah lol it's just because he's on a podcast or something and not in his "home turf" so he tones it down :P
I love getting my fitness advice from The Thing from Fantastic Four
This joke was solid bro.
@@joaomartinspersonalteacher859 rock solid
I'm laughing way too hard at this💀
😂😂😂😂
"Its slobberin' time!" 😂😂😂
Dr mike looks like he balances at 45lb plate on his head all day
he looks like he can't avoid donuts
That's a steroid side effect
@@isidfynch2398white powdered donuts
@@wojciechsawicki4733 usually hgh the usual mix don't
Bruh I'm 💀
One of my favorite people to get knowledge from... Intelligence, critique and comedy all wrapped up in one
If you didn't shit your pants during squats, did you really try your hardest??
That shit is scary. Almost happened to me. I've never clinched my cheeks so tight
Been there.
Trusted the warning shot the first set, second set i definitely left the plates on
Came to the gym in white shorts, left wearing the UPS uniform ones
If you don’t feel like throwing up after a hard leg workout, you’re doing it wrong!!!
Gotta squad plug, saved me many a time
I thought I had bad shoulders, but like I started dumbell pressing first thing in the workout and it feels amazing.
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week
- MONDAY: Legs, abs, biceps,
- TUESDAY: Chest, shoulders, biceps,
- WEDNESDAY: Back, abs, biceps, triceps
- THURSDAY: Chest, shoulders, biceps,
- FRIDAY: Legs, back, abs, triceps
- SATURDAY: Chest, shoulders, abs, triceps
- SUNDAY: Back, shoulders, biceps,
@@connorhunter9394 no rest day? You going hard man! Might have to give this a go.
@@Bradevon no true rest days but each muscle has a minimum of 2 days rest in the week then for systemic stress if your run down or what ever just take a full recovery day when needed intuitively
@@Bradevon give it a go bro!! Try myo-reps so no sets just myo-reps, myo-reps are you do a set close to fail then wait a few seconds try and do a few more and repeat unto you can’t do another rep after a very short rest time 5-10 seconds is normally the max rest time before trying more reps. In a set it’s only the last reps that are effective all the reps before that are to get you to that point so myo-reps are all effective muscles growing reps
I find having 8 exercises in a workout I put on a minute timer and try and do as many reps as I can with myo-reps then I rest 1 minute before going to the next exercise so a super intense workout is number of exercises = 1 minute each x 2 for the minute rest between exercises so for me that’s 16 minutes workout of pure muscle building hypertrophy
It’s ok to cheat on reps a little as long as you was super strict with then unto you couldn’t no longer
@@connorhunter9394 Thanks man. Heard people mention myo-reps but never really understood what they were, appreciate the explanation. How many excercises do you do per muscle per day? Say for example for chest would benching be enough as you are doing it multiple times in the week?
i was literally tryna come up with a new split and thank fuck this vid came out
Same.
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week
- MONDAY: Legs, abs, biceps,
- TUESDAY: Chest, shoulders, biceps,
- WEDNESDAY: Back, abs, biceps, triceps
- THURSDAY: Chest, shoulders, biceps,
- FRIDAY: Legs, back, abs, triceps
- SATURDAY: Chest, shoulders, abs, triceps
- SUNDAY: Back, shoulders, biceps,
@@connorhunter9394 rest?
@@thamkyehoong8077 each muscle has a minimum of 2 days rest in the week so I dont need a day of doing nothing but when I do I just don’t workout listen to the body and be intuitive
@@connorhunter9394dude
Stop
I’m not prioritizing legs this training block so I’m ending my push workouts with hamstring work and my pull workouts with quad work. My legs aren’t being trained as intensely as a result of the fatigue, but they are at the very least at their maintenance volume
I did something similar for awhile. I would chronically skip leg day - we’re talking like one real leg day every two or 3 months. I just started making myself do one big compound leg lift a day just so they were getting hit.
I already have good legs so Im doing the same thing. Also, doing a bit of legs at the end of the workout is a good finisher and creates some cardio at the end of the workout as well.
I'm currently doing a 5 x 5 training program. It is incredibly taxing and Dr. Mike is not wrong about training legs first you've got to train legs first during this program.
Anyone who comments blah blah blah keeping you big as hell for every RP video should be an astronaut because all they do is take up space.
What the fuck are you even trying to say?
I'm sure Dr Mike doesn't mind. It helps the algorithm and gets the video seen more 🤷♂️
...it is annoying tho lol
Being an internet hall monitor keeping you big as hell.
Yeah where did this come from?
@@imrebarten6115 I wonder
These quick videos have helped me get so much more out of my exercise. It’s crazy
Current Split: Chest and back, Legs (squat focus), Chest and back, Legs (hinge focus), Arms and delts, off, off. I am training bench 3 days per week squat 2 days per week and DL 2 days per week to try to get my PL numbers up.
i actually like this one and was thinking about doing something similar. might try it this week see how it feels.
Been on a huge health kick for 3months. Ive lost 45lbs and gained a nice amount of muscle thanks to this mans advice 🙌
Chest and Back (Chest emphasis)
Shoulders and Arms (Shoulder emphasis)
Legs (Emphases on squat movements)
Back and Chest (Back emphasis)
Arms and Shoulders (Arm emphasis)
Legs (Emphases on Hinge Movements)
The first 2 exercises of the day I tend to focus more on strenght.
This is why I do
Chest and Biceps
Triceps and Back
Shoulders and Legs
Good advice, he is well grounded in common sense. Enjoy the good instructions
This is very helpful, I've never thought about it this way!
My HS phys ed teacher taught me 25 years ago chest and back, shoulders and triceps, biceps and legs. Chest also works out your triceps, separate days. Back movements work out your biceps, separate days., so don't do them on the same day. Biceps aren't hard and don't target multiple muscles, do them on leg days. The benefit is that you're working out muscle groups twice with this split, one day targeted, another day as support. Let's say you did chest and then triceps...now you have drained triceps forn your chest workout. Been doing it since.
Just started back up at the gym and loving it. I do; Chest then Tri.
Bicep then Leg.
Shoulder then Back.
3 exercises per muscle group.
So, hearing this from doctor Mike is reassuring.
How do you do back without using biceps? Are you NOT doing pull exercises for back? And if not, HOW are you training your back? 😅🤔
@@getmerolling you could say that with basically any muscle group.
Especially if you were doing compound exercises.
@@GothamandGomorrah Yes good point. So you do a lot of additional biceps sets basically. And to be able to do that, and also train them more often, you do NOT do those additional biceps exercises on the back day (pull day).
Something like that.
And compound movements are always good. But its also good to do SOME isolation exercises ofc.
@@getmerolling Basically. Yeah
Bicep is more Bicep focused. So, Preacher, Bicep Curls. Etc
I always used to do better at benching after squatting heavy. But that's not the whole leg workout, just squats. I was so warm the bench went easy. Always had a second leg day that was leg presses, leg extensions, and leg curls. Could not have done bench after that.
Thts exactly I am doing. Biceps and Legs. Works perfectly fine. Gd job Dr. Mike.
Been on a new split lately that I’m enjoying and making progress in: Arm day, leg day, upper body push / pull day, rest day, repeat. Throw in an extra day or two of rest where appropriate when feeling fatigued or not fully recovered for arms or push / pull. Thanks for listening
That makes sense. I will definitely try that. Thanks
Pretty much what I'm doing nowadays. If you do quality reps on all sets, and myorep match, you can easily get sore from 3 exercises for chest and 3 for back. Been doing this for a couple months, going up every week, and getting sore every time, so it seems to be working. Also giving arms their own day has helped a lot, instead of doing them as an afterthought on chest/back day 😊
Can you make a list of each exercises in your split if you have the time just curious, thank you.
how about arms, legs, upper body 2x and then a rest day
Pull focused upper, quad focused lower, rest, push day, ham focused leg day with a little bit of back, rest Sat/Sunday. Repeat.
I have learnt so much from your videos cheers mate
I started back at the gym about four months ago loving it again does wonders for my mental health
I can already see my gains
Depending on the goals of what you are going for. If you are physique training, then yes, i agree. If you're training for just power lifting, then yes you can train chest after legs depending on the lifts for legs.
True. Learned this the hard way today
I’ve been super setting bi and tri on my leg days , it’s been awesome.
Thats why im doing Push starting wih 2x exercises for chests, shoulders and then im doing 1x exercise for quads + knee extension for quads, then at the end I have only isolation for lateral raises + triceps (cross cable extension). Easy
Love your content. Spot on!! Common sense is so uncommon
Day 1: Chest, shoulders and arms
Day 2: Legs (quad dominant)
Day 3: Back and arms
Day 4: Rest
Day 5: Chest, shoulders and arms
Day 6: Legs (hamstring dominant)
Day 7: Back and arms
Day 8: Rest
- Weak biceps that’s why I have a double dosage haha.
- Running 20k per week
- 30 mins of stretches after my leg workouts
- 20min sauna 2x week
Static or dynamic stretch. Cause stretching after doing hamstrings is nasty work
I do full body
Chest press
Back lat pull down
Shoulder press
Biceps
Tricep
Abs
And cardio ..I'm gonna do cardio the day after instead after your advice ..I'm 47 and making strength gains along with muscle growth 💪 🙌 3 x per week this is
Basically combination of compound muscles like back & Biceps, chest and triceps & shoulder, Traps & legs is good workout week plan
Dr Mike is a Real One
Real Talk on the Leg Day scenario
I saw a split once where the legs and back were the only groups of muscles in the split that had their own dedicated day, and every thing else was coupling muscles together. That makes sense just because of the sheer mass they both respectively have.
I remember the day I separated my glute workouts from my leg workouts was the best day ever. Nearly 3 years of lifting 5-6 days a week and I had never enjoyed a leg day. Now I can literally work every muscle to death and still have gas in the tank. I'm planning on adding a few more workouts to leg day since I'm trying to grow my quads like crazy for this bulk
I personally do chest/back, arms (triceps and biceps) with shoulders, and legs. Abs every workout besides maybe legs
Sounds to me you’ll be getting cancer soon from that workout.
My current split(generalized):
M: chest & tri's.
T: Legs & bis
W: recovery & cardio.
T: delts/lats/forearm.
F:running/triceps.
S: Deadlift,
s: recovery yoga & walk.
Are you autistic?
a day dedicated fully to deadlifts. my man
Are you acoustic?
@@Dana__black nah but I can sure as hell out lift ya buddy
@@willl7134 Suuuureee you can, Don't think I didn't see you unedited post hahah
Totally read this as good training SPIRIT- and i was looking forward to that answer.
My split
Mon =Legs and Arms
Wed= Chest and Back
Fri= Shoulders, forearms, and calves
I'm glad to hear that you're not supposed to be ok after legs. I just started going back to the gym after a few years and I feel like I'm gonna throw up every time I do legs. I thought it was just conditioning at first, but it hasn't gotten any better.
Dr. Mike laying it all out for us
Interesting that Mike just put together the superman routine and put arms after legs
It’s called the torso limb split it’s a very fun and it’s been used since the 80’s
@@jonathancontreras633 Err… Did you watch the video?
I always do full body with legs first. I don't know why, but it works.
I'd love to hear you talk about those of us who train to stay functional rather than to build muscle. I work out so that I can stay strong and flexible as I age (54yrs now) - I don't give a shit about the size of my muscles.
love this guy
If I’m doing 2 big muscle groups at once, I’ll usually do supersets of either Chest and Back, shoulders and arms, or arms and legs.
For example for chest and back, 1st set is 10x flat bench press & 10x barbell rows one after the other, like 10-15 second rest in between. Do that 3x. 2nd, I’ll do 10x inclined dumbbell press & 10x seated rows, repeat 3 times. Then 10x cable flies & 10x reverse flies. To finish i’ll usually do 1-2 sets of AMAP dips and pull ups. Usually both my back and chest will be cooked by the end of it.
Just make sure you eat a lot of protein afterwards and get enough rest. I’d do this if I can only make it like 3 times a week to the gym. So legs/abs one day, this superset workout the other, then do arms/shoulders/abs last day.
I just do full body workouts. Hit most muscles with multiple sets. It’s about consistency and the gains will come. I don’t agree with these small splits. People aren’t consistent and miss/skip days aka certain body parts. You can do full body and work hard. If you miss a day then you at least don’t miss a body part .
I love fullbody as concept but I just can't make it work for myself. Too many annoying little snags. 1) I have tendency to go too hard, so I have issues with recovery - eg joints starting to complain over time. 2) Hard to cram in all exercises I want 3) Gotta do long warmups for each big compound which is time consuming. So these days I train each body part 2x per week. I think bro split ie training 1x per week is not optimal for any natural.
If you miss a Chest day on Monday you can just shift everything forward and do Chest on Tuesday, I don't see the problem
My go to is Chest & Shoulders, Back & Arms, Legs, Rest Day, repeat. Legs always get a day to themselves
Day 1: Arms and quads, day 2: hamstrings and back, day 3: chest and shoulders. What do you think?
I’ve been on a mix and match sort of thing lately. I basically split my back days in half. My split is something like
Legs, push, shoulders/outside back, rest, spinal back/legs (yes spinal, quite psychotic of me), push, shoulders/outside or full back, rest, legs, push, shoulders/outside back, spinal back/legs, etc.
It seems like a lot but the best way to make it not too much is to always order your exercises in ways that properly go from hardest to easiest. I can do shoulders a day or two after chest but I could never do chest after shoulders. My back days were taking way too long so my
“Outside back” includes:
Narrow Lat pulldown
Wide dumbbell rows
Maybe trap work with time
“Spinal back” includes:
RDL (that’s the main pivot point for legs/spinal)
Smith machine (pf sadly) narrow grip row
Probably traps since im already on the smith
Wide grip pulldown (if time)
Cable pullovers
You may think, wow that’s a lot for the spine day compared to the outside back day, but since the outside back day is a lot more fun and easy, I am able to come back with minimal soreness to finish the spinal day probably with a day of rest in the middle.
Tris always are with push and bis are always with pull, but both bis and tris are fair game on any day when I have the energy to. I also split my 3 biceps exercises (long, short, brach) across different days. A lot of times I will end up doing at least one bicep exercise on my push day
The simple point of you don’t wanna read all of this: if you’re back days are too long and fatiguing, splitting it into two days is extremely helpful
Legs always go last. Hate having to leave the gym going down the stairs and legs are shaking
Legs and chest makes sense i do it. A full body work out are awesome
If you don't have a PT then it can be difficult to come up with a proper split because you gotta find the exercises that you like/don't mind while also trying not to have too much overlap with muscles unless you are training them the same day. I currently do 1.Biceps and Back 2.Abs 3.Walk(rest day) 4.Chest, Shoulders and Triceps 5.Legs and 6.Walk(rest day)
I do jackhammering/demolition on mondays, trenching on tuesdays, plumbing on Wednesday, concrete on Thursday and then framing friday and sheetrock Saturday. I always monitor my macros (nicotine, caffeine and methamphetamine). Never felt better and i look great! Stay up, kings!
Always great advice ❤
What I am taking away as new learned knowledge from this video, is that if I haven’t shat myself while squatting, I wasn’t training hard enough and that I need to keep going.
I did biceps and triceps one day, chest and back the second and on the third only legs
😅 i needed this yesterday. I did legs, killed them. I skipped today's workout because they are incredibly sore
I’m sharing this from now on every time someone asks me how to do splits 🤦🏽♀️. I’m very in touch with my body, what it can do, what it cannot do and what it should do. So I’m always working doing some form of PT related to which ever area needs it the most.
For example, I have what I consider severe imbalances between my right and left leg. I’ve always had sciatica in my left leg (since I was a teenager playing sports). I attribute the chronic pain from it to continuing to train hard after minor injuries in order to “keep playing” but after 4-5 strains & sprains & being that I was a right handed thrower - well needless to say when I follow the path through how I have used my body to function, it’s no wonder I have these imbalances.
The solution is basically PT & activation AND tons of single leg work (upper body doesn’t have as many issues but I do a lot of single arm exercises as a preventative). My younger clients who have yet to develop these imbalances don’t have to do these as often, instead I try to address any imbalances or problems that may lead to imbalances very early on.
So my splits are really dependent on so many things -
How tight are my hip flexors? If I do legs will I be able to commit to the rest needed to recover? Did I eat well enough today to do legs? Is my neck hurting from improper posture? For a while I couldn’t bench if I had squatted the day before because my shoulder would be so sore from getting them tight on the bar during those squats.
It’s just funny this popped up for me right now because I had a 17 year old client ask me why his training is a lot different than mine & I went into a lot of these reasons.
Also, beginners, IMO need lighter and more repetition in order to get the form down properly, but they will get frustrated because I will not let them do more weight if it sacrifices the form.
But yeah, basically, it’s all relative & for me, at my age, with my massive legs, I train depending on what hurts and what I anticipate hurting and how long it will hurt 🤣
You literally made me read all this fucking list for abseloutly nothing
10-4. Back then calves.
I just go push day pull day then leg day repeat
This is the stereotypical lifting split than almost everyone does so not a very surprising comment 😂 still a valid choice
He gives real expert advice. Hes the GOAT
Sports theory suggests a certain sequence to incorperate exercises (heavy to light, explosive to nonexplosive ...). The logic behind it is when you do lighter exercises first you do get some level of fatigue that can lead to greater chance of injury (fatigue usualy breaks coordination and other abilities to some degree).
Best split starts-
Monday- Chest Triceps Shoulders
Tuesday- Legs
Wednesday- Rest
Thursday- Chest Back
Friday - Full Arm day
Saturday- Rest
Sunday - Back Biceps
I do chest/triceps spine/biceps legs/shoulders. Works best for me
When you hit legs and calves and abs your not doing anything else, if you trained them really hard you will not have anything left and if you do, you didn't train them hard enough.
On the other hand Dr. Mike has also said to train the big muscles first because they activate your whole system/heart and boost testosterone most, so you’re warmed up and also get testosterone spillover effects when then working out the smaller muscle groups afterwards. So… how does it reconcile?
I see that Menso Hanselman aka wolfcoaching also recommends large muscles first in his most recent arm exercise video.
Reasons to do compounds/big muscles first: They are very taxing so if you want to focus on those, you gotta do those first when you are fresh. It will also activate your whole body like you said. If you wanna squat big numbers asap, you better be doing squats first.
Reasons to do a small muscle/isolation first: You might want to pre-exhaust a muscle before a compound so that muscle will become your limiting factor and be pushed more for growth (examples: doing lateral raises before OHP so your side delts will get more out of the movement rather than your front delts, or doing forearm before bicep curls with the same logic). Maybe you are not pre-exhausting but trying to bring a lagging muscle up to speed. Let's say it's biceps. So if you go to the gym 4 days a week, you always train biceps as your first since those muscles are small and can handle such a high frequency. And they aren't hard on your systemic fatigue. Don't expect big improvements in rowing, deadlifting, etc. though.
So both approaches are fine. It comes down to what you wanna prioritize. Also it's up to how well you can recover and how well you can manage fatigue. Some people can just do legs and then do biceps just fine, some people find the idea of biceps curling before back exercises too limiting, etc.. It's up to you.
@@aca347 thank you for a very well reasoned reply!
Fuck yess love training chest and back
Thank you for mentioning the pelvic floor failure. I will wear a pad on leg day. No lie
Thank you for telling me ❤
How about for athletics? I mostly try to follow Phil Daru's compact conugate system which is mainly:
- Upper body power
Lower body strength
GPP finisher
- Lower body power/Plyometrics
Upper body strength
GPP
- Then I usually do some form of cardio/sport specific training on the third day before having a rest day
But I'm curious to see if there would be something more effective at increasing athletic performance in terms of periodization (Yes, I religiously look through as many available sports coaches already, but I wanna hear Papi Mike's take haha)
My split is PPL off Upper Lower arms repeat.
It feels great tbh, no overtraining thus far.
Chest/back/shoulders - rest - Arms/legs/abs - rest - repeat has been working good for a while now
I do a Chest and Back day, Legs Day, Shoulders, Biceps, Triceps day and I've added a Core day.
This is so right but, when you do full body you develop the capacity to fight it and do it
I start with deadlift, then bench press, and I removed squats in exchange for dumbbell lunges.
I do shoulders before legs since chest/tri day kills them.
Push / pull workouts seem to work best for me had increased gains week on week. Pull, push, legs, pull, push 5 days straight then rest 1 day ❤
Pulling and pushing❤
That exact thing happens to me I used to do back and then legs but after rearranging now it’s much better
he's on that shit that makes your head grow!
This is for advanced training. I do full body three times per week, once a week I start with legs and I can do the rest of the training without problem
Full Body Split, everytime in the gym. 5-8 reps per exercise, reaching failure each set for 5 sets. Superset with antagonistic movements. Chest press into Seated Rows. Lat Pulldown into OHP. Squats/Leg Press or Deadlifts(Alternate days) into either Single Leg RDLS, Heavy Kettlebell Swings, or Goblet Squats. And heavy core work as the finish. Off days are mobility work, isolated movements(curls, triceps, lateral raise, etc) and cardio. Never steered me wrong.
Fitness is simple. Science makes it convoluted for no reason.
I always train abs and then legs. it kills me but having my core fully trained in a day makes for some sweet gains
I do back, chest and legs in that order on a Tuesday, but there’s normally about 45 minutes between when I finish my back and start legs.
I used to do heavy duty legs and chest on the same day as i could only afford the trainer one day a week. I am sure i could have gotten much better results if i could have done two days. Training on my own i never did it before or after that period of time.
Biceps seated works really well for me. I do seated cables with arm extended slightly backwards, it burns like crazy.
Leg training always always hits me the hardest and knocks me out at least a day.
technical and explosive exercises first, light later, heavy almost last and finish with auxiliaries and machines
Thank you very much.
i do legs and chest after - works fine for me, squatting until failure 5x5
currently trying to prioritize my legs, chest, and back the most as of late since my arms and shoulders are a lot more developed so mine looks like this
monday: chest & back
tuesday: legs
wednesday: shoulders & arms
thursday: chest & back
friday: legs
Alright, time for my split:
Monday: full body
Wednesday: full body
Friday: full body
Depends what the focus of your training program and for lower what muscle group(s) are your primary mover.
The most logical split to me was always back/bis one day since you work bis during back, and chest/tris because u work tris during chest. I never understood any other split that made more sense than that to me. Then I do shoulders/legs on the third day. That seems optimal to me….
Legs should always be alone. My shoulder day I can’t even move after. Let alone put weight on my shoulders to squat
for me i do push, pull and then arms+legs, i can't ever do a good arm workout when i do back or chest, instead of doing a full stack on triceps extentions i do like, 70% for less reps because they're already tried af
@@Ottoni174 end of the day it’s whatever works for you. Everyone has the “best “ workoutsplit program when it all really works
@@JayM.Moralesbby 100%
I follow that logic too but some people do antagonistic training where they do chest/back and triceps/biceps and I'm wondering if I should switch to that. I did biceps in my chest/triceps day once and holy shit I never crushed my biceps like that before. The pump was legendary. Doing biceps after back feels like my biceps are already kinda tired.
Love his “bro” voice
Powerlifters would disagree lol. Everyday is Squat or DL and bench of OHP. Plus accessories.
I do chest/triceps, back/biceps, legs, shoulders/calfs. I'm a novice though, dunno if it's optimal but it's working so far.
Omg! Did he just form several coherent sentences!? Is this progress that I'm hearing? 👏🎉🎉
After back and legs, I need a day off. Cmon man, I’m 64 and still train with the same intensity I did at 30. Just don’t recover as quickly on those days.
Did triceps and biceps tonight d*** great workout. Felt way more of a pump during triceps than biceps though