This Is The Best Training Split To Build Muscle
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- Опубліковано 19 вер 2023
- An updated video which I put together to answer one of the most common questions I get about building muscle.
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Uncle Mike with a training video is what we need on this autumnal afternoon.
If you drop the requirement of having to fit your workout schedule into 7 days then it opens up way more possibilities. Also helps to keep it fresh since you're not always training the same muscle groups on the same day of the week. I like to have a big training day every second day so I tend to plan it in terms of every four days, six days or eight days. Although I understand that for many people the seven day schedule suits them better.
DOMS = Delayed Onset Muscle Soreness - Its when you really feel muscle soreness usually on the 2nd day after the workout. Thought id mention what that acronym was just incase people didnt know.
Thanks
I didn’t 🫂
3 days into signing up into the thirst app. Been good so far. Wasn’t sure which workout split to pick as I’m wanting to build muscle. This videos has came at a perfect time.
0:07: 💪 The video discusses different training splits and how many times a week each type of person should realistically train.
2:05: ! It is better for busy individuals to follow a three-day split training program to ensure consistency. Highly active individuals should aim for three gym sessions per week to balance their other commitments.
4:14: 💪 Training at least three muscle groups per session and targeting each muscle group twice a week can maximize muscle hypertrophy.
6:14: 💪 Choose a workout program based on your goals and muscle groups.
8:36: 🏋️ It is important to switch up your training split to avoid muscle imbalances and plateaus.
Recap by Tammy AI
W tammy
Thanks
Thanks, man.
Great vid man! Would love to see more of this type of content 🙌
I tried a full body split after doing a push pull legs for years, and it lasted a week😂 mainly because I was knackered, found it much more physically taxing to complete the full body workouts and I agree took ages to warm up everything too and I’d forget what I’ve trained what I’ve missed etc
Have been waiting for this advice for a while now 💪I’m glad being here today 🇬🇭
I would argue that having an arm day is the best thing for arm growth! The intensity which you can hit them is at another level compared to training them after chest or back!
Great vlog as always thanks bro.
Just do 5:33 before a big lift, and you'll hit new levels
🤣🤣
I've been doing PPL for quite a while now, and I've found a routine that I like that is fairly well-rounded... Instead of changing up the split, I've changed the sets... I used to do 4x 8-10 for everything, and for some exercises I still do, but for bigger muscle groups where I want to develop more strength, I've changed to 2x 5-8 followed by 1x 10-12... something CBUM posted in a PPL video a few years ago, and I personally really enjoy it... I find it especially useful for things like incline press or lat pulldown and whilst it's up for debate as to whether I've grown at all, it's certainly given me a lot more confidence when it comes to tackling weights and pushing myself more with progressive overload... I definitely think the key take away from this is "do what you enjoy" because committing fully to something you enjoy that isn't optimal, will for sure yield better results than half arsing the "most optimal" method...
I chose a four day split, the reason was because I am just getting back in to training, i have been doing a bit at home and i have a free week. So i knew 3 days wouldn't be enough , but i also knew because i am 51 that 5 days wouldn't give me the rest i needed as i would be sore for the first couple of weeks at least. And i was right! 4 days is bang on for me at the moment, once i feel that i am stronger and fitter i would probably rise it to 5. But i will see. Loving the app Mike! 👍🏻
Im not mike but ive been training for over 5 years and have tried lots of splits (PPL, bro split, back and chest, shoulders and arms and then legs and even some stupid ones such as Back and legs one day, arms, chest and shoulders) but the one I've been doing for the past 18 months is the following split (5 days a week)
Chest and triceps
Legs
Back and biceps
Shoulders
And then whatever muscle ive started with I'll do again for my 5th session giving the muscle between 3 to 5 days rest. Its working really really well for me and sometimes if it works out I'll do either biceps or triceps with my shoulder workout just to hit my arms more as their a lagging body part for me. I'm making good progress on this split!😊
Good vid Mike.
I can only train during my lunchtime (altho theres no actual lunch of course 😄) and like to fit in a min' of 1 swim/wk too, so have changed from a bro-split style, which requires min of 3 gym seshs per week, to 2 x Full Body and I actually think Ive got bigger!
As long as you can keep your diet in check on the extra off days, 2 x FB sessions gives me 9-12 sets per muscle group per week.
I still tend to split with an emphasis on say Legs,Back & Bi's 1 x heavy compounds mixed with 2 x isolation Chest, Shoulders and Tri's on Day 1 . Then on Day 2 its 1 x heavier/compound Chest, Shoulders and Tri's, with 2 x isolation exercises on Legs, Back & Bi's.
I worked out the other day that I have around 120 different exercises that I include in my workouts and I pretty much switch em up as I feel like. Never gets boring, does the job. Works for me 👊🏻
Nb. I try to go to near failiure (no trainig partner) on final set, throw in a drop set and there and sometimes pre-exhaust bi's or Tri's to put more emphasis on what I want to train too.
Sounds like you know what you're doing mate. Would love to get a copy of your list of 120 exercises. Without my PT that I see fairly regularly, I can just about put together some simple programs for myself doing a Back/Bicep session or a Chest/Tricep session. I can't figure out how to do a whole body workout without being in the gym for half the day and then being unable to walk for 3 days.
Thanks Mike,iv never done split training,so I'm gona try it out this week.
Great video Mike! Could you make a day in the life/ morning routine/ daily routine video pls?
I miss these, do more if you can
Great video Mike!
Hey Mike, trying to get back to working out at a Gym and as usual good advice. How should I increase my work load as I train to gain strength?
I'm getting closer to 40 and I've been training since I was 19. I have dropped down from 5 days a week to 3-4.
I'd recommend dropping the ego a bit and realize that as you age, you need more recovery than stimuli. I have not lost any gains and I feel way better throughout the week since I lowered my gym dosage.
Same here. 3 times a wk is what we need
Same!
No you need more protein as you age.
I'm 41 and increasing my volumes to 5 days from 3x full body 3-5hrs a session. All natural, no soreness after a day, no problem, feel stronger than when exercised in 19 or 30 for 6 than 5 years
Well said! At 44 years old, in the summer months I'm 4x per week plus a game of squash but in the winter, I'm more like 3x per week and then one hockey game and one squash game. It covers cardio, muscle building and general strength maintenance. I tire more quickly but I'm as strong as I've ever been. I do higher reps, generally, and lower weights. I've been training since I was in university, but took a few years off due to a car wreck, and have been back at the gym consistently for 13 years now. I used to do 5x per week, even 6x, and that is definitely too much now...
I switched to full body a few years back and never looked back again. It joyful and it's easy to miss one day in the gym.
What does your workout look like? And how long does it take?
@@Mrigorschwab One compound push, one compounds pull, one squat/leg press. One isolation like a bicep or lat raises finishing with abs . It takes about an hour. No body part gets smoked but you don't need it for progress. It sounds unintuitive but it's true.
Fullbody twice a week for me 2 exercise per body part with either drop sets or rest pause only on isolations. I was doing 3 Fullbody but after a month of that going 3 times i was feeling drained and not recovering well with leaving 2-3 reps in the tank.
@@tonyvee5799 you can do even 5 days a week full body but you have to control the intensity. Lower the load or reps or both. You'll still get results.
Thanks for the content!
good content, you are a genuin man Mike. Keep the good work up !
No he’s not genuine. He used roids and he doesn’t admit it
Hey Mike, appreciate the video, but the detail went into the 5x per week split group as that's what you do. Would you consider doing a follow up video please that shows what a full body workout would look like, for those of us that fit into the 3x per week group that doesn't take 3 hours in the gym please? As you said, warming up every single muscle group as well as all the different exercises for a full body workout sounds really daunting. Love the channel and the stuff you put out. Especially when you're with MattdoesFitness. You two together are a riot!! Thx for all your content!!
Great video 💪💪💪💪
I was working out 5 days per week (Chest, Back, Legs, Shoulders, Arms), then switched to 3 days per week doing the PPL routine. My gym has an Evolt weight analysis machine and between the one analysis when I was going 5 days and the analysis when I had been going 3 days was telling. I lost muscle mass and gained some fat after switching to the 3 days split. I switched back to the 5 day split...next analysis showed I gained lean muscle mass and dropped overall fat percentage...so I'm sticking with the 5 day for now. I'm 65 years old.
PPL is a 6 day per week routine. It's very poor if you're only training 3 days a week. 3 days a week you would want to be doing a full body routine as per this video
@@miniscode1238 I researched it and saw the PPL is supposed to be 6 days with one day off...like M-T-W, then Th-Fr-Sa, and off on Sun. Every body part is hit twice in one week. Unfortunately, at my age, 65, I fear my body wouldn't have time to recover.
@@Bahamut3525That's not true
@@Bahamut3525 That's just silly
Thats interesting to know. Cheers for sharing.
Hi, I've been following you for several years, I really like the way you practice without ego and unnecessary poses, just correct and professional work, and in addition, you convey it in a very pleasant and clear way, which is fun every time.
Mike when are you getting the white and navy towel shirts back in stock ?
I got tan colour and it’s great fit and going away soon and was hoping to get other colours….
Necklace is dope Uncle Mike
the best training „split“ :
bent rows and pullups for back
close grip pulldown for biceps
dips and overheadextensions for triceps
squat
diffrent deadlifts for posterior chain
overhead press and lateral raise
incline dumbell press
max volume and intensity
I love these training videos
LET'S FREAKING GOOOOO MIKE!!💯🤙
I have my own home single cable multi gym and I have been in there every morning other than Saturday and Sunday at 05.30 for the last 2 weeks because that’s how long I’ve had it . I’m doing 1 day back 1 day shoulder and traps, 1 day triceps, 1 day biceps and last day is chest.
You know it's about to be a great day when uncle Mike posts. Loving the consistent uploads recently!! 🔥🔥
That's very great
Thanks
Where does Mike get his t shirts from
For me personally at the age of 35, 5-6 days lifting weights is too much especially when i play football during the warmer months 1-2 times a week for 1 h. So 4 day split, chest/shoulder, back/rear delt, leg day and arms day!
Thank you👍
Thoughts on having a 5 day split but if you only manage 4 days you roll over the missing day into the next week
Ive trained since my teens and at my biggest ever physique (aged around 28) I was only training 3 days a week for a couple of years, mainly as I was lifting so heavy at that time and no matter the split or volume I've always trained with 100% intensity so needed that recovery time inbetween workouts.
That said there are so many variables to play around with to make any split work and make good gains, whether it's 2 days a week or even 7
4 days is what have settled on - intensity is everything. With 5 and 6 days my recovery was failing me
@@badgasaurus4211 I think 4 is the ideal, when I was at 3, it was purely as was at my genetic potential and already then way bigger than I ever thought possible naturally and lifting really heavy and beyond failure on at least half my working sets so two training days back to back would have me overtraining and my cns feeling fried.
Ultimately though I feel for most people in most points of their training 4 is the ideal as it allows a good balance of everything, (intensity, volume, recovery)
Good content👍
Does the recommended training split depend on whether you're natural or on the juice? What about if you're 87 years old?
Mike,would you maybe suggest conjugate split for somebody who is got other commitments
wheres that Bro split my man??? That shit beats every other split
I’m 46 , been training for 2 years . Gym at 530 ,5 times a week . Upper lower , cardio , upper lower . 2 rest days .
Have a cookie
@@simontaylor2525 what? A protein cookie 🍪 😂
Thx bro
Get towel shorts to match the shirts Mike👍🏻
Does Mike actually have a full body split? Where can i find it?
This video should be 2 minutes long of you saying there isn’t a perfect workout split and it depends on the person, their time and their genetics.
Too bad
Unsub
Mike still goated tho
Surprising how useful these videos are for some
Are you a UA-camr? No, so don’t tell people how to do their job
What can I do if Full Body Sessions aren´t intense enough because i just can do max 2 exercises for one muscle group, but when they are i train around 2 hours or more? Some tipps?
This was a great Video... Thanks Mike - Your Amrs gone much bigger - those vains are popping, smashed it!! Bigger then your gladiator mate again boom 💥
I have a question dude
While doing leg day knee sounds like tick tick tick why
One should target for a 6 day gym routine coz now adays busy life will not allow that and automatically one will have to get a leave or two in a week
Does anyone know where Mike gets his t shirts from?
Hii.....
I am 40 yrs , how it to be my daily work out and routine...plz
Is that shirt one you sell ?
I am 58 YEARS OLD, I do 3 days a week Monday/Wednesday/Friday… PUSH-LEGS-PULL, EACH SESSION AROUND 2.5 HOURS. I make small changes every week, I hit the core every session, Toes to bar, GHDs, inverted sit-ups usingGravity boots. I need to do more cardio, Wattbike and Concept 2 Rower. SORRY FOR THE EXCESSIVE USE OF CAPITALS, I NEED TOGET TO WORK. 😂
4 days is my favorite
i like full body if you do more like exercise or like crossfit training ,,,do some squats then some pullups then some pressing as one set,pause the do set 2 ,,this can work good as a light day ,,but full body hard training then go to heavy work the day after that is to mentaly and physicaly draining in my experience
56 year old guy trains 5 times a week. I sense this is too much, certainly feels it at times 😊
what's your tshirt reference mate?
Power
can you a do video where you train 3 days a week for a month (while doing other activies)
4 times makes sense if you skip leg day. Push/pull all the way baby! 🥳
Huge fan of Mike but as a massive gym lover, that was just a whole lot of nothing....more actionable advice next time please brother 🤝🏽
Mike is a business man now. He doesn’t prioritise youtube it seems . Recent videos haven’t been the best
It was pretty much a means of promoting his app.
I really cant do 5 times a week. I recover pretty slow and build alot of muscle whilst going 3 times a week. Will increase to 4 days for a while so I can work on my weak spots on day 4 tho.
But I've heard that cardio days should be separated from weight training days therefore cardio is not so taxing and can include extra days if it is cardio
Not true, you can do cardio the same day as weight training. Cardio is not running until your breath is out. It can be simply as getting 5000 steps in as a example.
StrongLifts 5x5
PPL is very efficient but always feels like arms and shoulders are not prioritised
Because they are always fatigued. Never train biceps after back..or triceps right after chest.
Mmm mmm mooo 😂 bro you cracked me up 🤙
Upper lower split 4 days per week 🙃
Know a guy in my gym. He’s 66. Natural. Looks great, proportional.
Only goes to gym twice a week.
What’s wrong with 6x a week?
What are Doms?
5:32 seeing someone squating on the standing calf machine
What's your 4 days per week split?
whichever you're motivated to do. some do upper lower 2x each. I struggle with that one because I find it hard to train hard for lower the day after training hard for upper. if lower is less your goal, some do push (chest and front/side delts), pull, off, legs, arms (and maybe a side delt move), off off. this one may be easier because your push days take less out of you so you can do pull right after and arms are generally easier so it's not too crazy to train them the day after legs. if you don't mind shifting the days you train, a lot of people like push, pull, off, legs, off, repeat. I hate that one because I can't ever train consistently on weekends BUT if I could guarantee consistency, this one is one of the best.
wow the whiteboard
hair looking great 😀
So whatever you do, as long as you hit everything at least twice a week you're good.
What if you train for an entire months at time's without rest day's? 3 time's so far this year 30+ day's in a row, longest of 47 day's at one time.
Your body needs a day of rest. It’s like trying to cut down a tree but never sharpening your ax. The person who stops to sharpen is going to chop down the tree faster because their ax is more effective than the person who never sharpens their ax because they view it a waste of time and becomes more dull. I think you’d be amazed how much stronger you’d become and how better you’d feel if you took at least one day if not two days a wk off and rested so your body could better recuperate.
I do PPL, 3 days on, one day off, 3 days on.... Works great, gives you enough rest while satisfying the gym rat in me :D
5:30 got me dead in 0.5x speed
5:33 😂😂😂😂😂
I go to the gym 4 times a week, is there a training program suitable for my routine?
Upper lower-full body-ppl+(one muscle group that may be lacking which is usually arms when doing a ppl since every time you train them they are already a bit fatigued)
So pretty much every split is good depending on goals and what muscle groups do you enjoy training together
push, pull, legs, pull,
push, pull, legs, (day for any muscle group/s you want to prioritise with extra weekly volume)
upper, lower, upper, lower
chest biceps, / legs / shoulders, triceps / back, rear delts, traps.
and many more....
Chest and triceps
Back and biceps
Rest day
Leg day
Shoulders and biceps. That would be good for you imo☺️
Head
Shoulders
Knees
and toes
Knees
and toes!
I do for instance chest and back on Monday, Shoulders on Tuesday, Rest day, Arms on Thursday, legs on Friday, Rest. Sunday Chest and back again. Etc. So you hit everything once every 6 days, works great for me.
THe best one is the one you do! 🤫
What about Dorian Yates's split?
Feels like your take on the upper/lower is kinda flawed when you only consider 3x and 5x, and even with 3x you would certainly hit upper twice. Which in turn gives the groups 2x/week. If you're somewhat active you don't need more than 1x/week legs as the walking/hiking/jogging does more than enough for the 95% that needs/watches these kind of videos. For reference I used to do 2x legs a week but they grew too much to the point of not fitting pants, so I cut it down to 1x and they're looking better and more shredded than ever.
Best thing to do is find a good trainer and he will find what works for you has far has progress and foods to eat.
Let me tell you I’m an experienced gym person. Push, pull, legs split is gay. I always make sure I hit each muscle group. For example, (Day 1) Upper Chest, Short Head Bicep, Long Head Tricep. (Day 2) Legs, Back traps, Shoulders mid delts
This video reminded me of Bro Science?
What PEDS tho Mike?
What I do is train 5 days: 2x upper, 2x lower, 1x arms
I go 7 days a week
OG talking
Age is a factor ,I'm 60 4 days a week is good . Monday upper body, Tuesday lower body Wensday off, Thursday upper body again Friday lower body. Weekend
With or without juice? Are you enhanced?
He may actually be natural if you look at his old videos he always had a muscular build even when he was smaller years ago
@@nboss968 haha for sure 😂😂
monke sell necklase pls
Dorian Yates advice is the best. Pick the exercises and stick to them. Increase the weights and you will progress. No logic to changing the type of exercise. The muscle does not know what exercise you are doing it just responds to the stimulus of the additional weight and adapts.
Exactly!!!