STOP making this Mistake when choosing EXERCISES!
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- Опубліковано 5 вер 2024
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When it comes to choosing exercises in a routine, you always want to avoid redundancy by only choosing the ones that work different movement patterns. For example, if you are programming a chest day, and you want to give a little bit more emphasis to your upper chest, you might start with an incline dumbbell press, then move onto a seated press, and then finish off with whatever other movements you have planned. However, if you look at those 2 exercises, you’d notice that they are doing the exact same thing. You’re just pressing your arms upwards at a 30 degree angle with your back supported using a semi pronated grip. Sure, there might be slightly more tension at the end of that seated press, but at the end of the day it’s the same exact exercise, just performed with different equipment. It’s like doing a barbell squat, and then going to use a hack squat. There’s just no reason to do both. Instead, choose something that trains the muscle differently, either with a new movement pattern, or a different resistance profile, like a leg extension instead of another squat, or a cross body cable fly as opposed to another press. And if you don’t really like those options, or there just aren’t many things different, then that probably tells you you’re fine with just doing that one movement. Right the only trainable function of your upper chest is to horizontally adduct your arms at around that 30 degree angle, so once you do that you’re pretty much done. Yes, you can get slightly different ranges of motion and tension curves like with the 2 exercises I showed, but doing the same press over and over again with 3 or 4 different exercises, for a muscle with only really 1 function, isn’t adding anything new. So if you wanna do 2 upper chest presses, or 2 squat variations, or 2 bicep curl movements, or whatever it is just put them on different days, so that your workouts aren’t redundant.
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Max I’ve been using your PPL routine for a couple of months now and have seen ridiculous gains. Also following your 2 set low reps and pushing to failure, this helped me break a plateau after 5 years of working out
good stuff man ❤
what’s PPL?
@@phantomlord5707push pull leg workout
Push pull leg
@@MrMonny thanks brotha
For barbell squats and hack squats specifically, I think they are sufficiently different movements so as to making including them both on the same day a viable option. I think of barbell squats as an excellent strength builder that has carryover to a lot of day-to-day activities (with a lot of quad growth too), whereas hack squats are fantastic for quad hypertrophy, where you can push your sets much closer to failure.
Awesome meeting you at the gym Max your a super humble and down to earth guy appreciate you making the content you do to help people like me and so many others
@@yuh7545 appreciate that bro ❤️🙏🏼
You see people doing this type of shit everyday lol thanks for pointing it out
I hate to say this, but I have a back and biceps day, leg day, then chest and tricep day, and none of the workouts change 😳
same 😭
That sounds like ppl but with no shoulders
I’m trying to build a routine for working out so where do I put abs?!?
As another day or?
@@mrchubzdathird5449I do abs with legs usually
@@mrchubzdathird5449legs
machine exercises needs less stabilisation thus its less tiring overall which might allow you to do more reps, especially after you've already done one or two exercises. So thats why I dont see it as redundent even if the movement patterns are similar.
I agree with what is being said, but it seems like Hacks and Barbell Squats are different enough that they are both worth doing, even on the same day.
Squats are actually great for adductors while hack squats are better for quads. So it makes sense to include both although I would still put each one into different day.
If you could squat 405 for reps, you wouldn’t feel like it’s worth doing hack squats afterward. Focus on accomplishing the former instead of following up your 185lb squats with hack squats because it’s easier.
@@john_costello It's not because it's easier. It's because it hits different muscle fibers. You're talking about strength training while we are talking about bodybuilding. Although there is some overlap, they are two different things.
@@MikeDunn Guys who squat 405 for reps have bigger quads, adductors, hamstrings & glutes than guys who squat 185 & then hack squat two plates after.
Bumstead squatted 500x5 in high school. He squats 585x4 last I saw. He can deadlift in the 700s, squat in the 600s, bench in the 400s, & press in the 300s. Ronnie squatted & deadlifted in the 800s, benched near the 600s, & pressed in the 400s.
There is a direct correlation between strength in the basic compound movements & size. Stronger guys have bigger muscles than weaker guys; guys with bigger muscles are stronger than guys with smaller muscles.
Pick the hack squat for all I care. You’re wasting time doing both. If you can do either after you’ve already done the other, you aren’t training hard enough to get stronger or build any appreciable amount of muscle - that’s the point I’m making.
@@john_costello You're comparing two squatters with a HUGE strength difference to make your nonsense point. Just because you do both exercises does not mean you are only limited to squatting 185.
Bumstead and Coleman BOTH do multiple leg exercises (because they are bodybuilders) and don't just squat. Thank you for proving my point.
_If you can do either after you’ve already done the other, you aren’t training hard enough_
Almost anyone can do 3-4 sets of both in a single workout. Total nonsense.
I’ve been watching your videos lately as I’m trying to do better at the gym with what I can do. Same with trying to increase the weights of whatever exercises I can do, and increase the sets I do. For the chest presses, I can say that I am somewhat guilty of this. There’s 2 chest presses I do on some days. One that’s the main pectoral muscles, and then one that does the upper portion, with the bars extending higher when you’re doing said workout. Of course I do other exercises before or after those, so it’s not necessarily just that one workout I do. Just really trying to do certain workouts a bit more over others at times
Or continue with your 2 upper chest focused exercises because you actually need the volume to grow this part and they still hit your middle and lower chest to a certain degree. Volume is important for muscle growth.
Intensity is more important. Obviously volume is good but you hit diminishing with it returns waaaay before you with intensity. People do way too much sets and exercises at the gym which is only possible if 1)Steroids 2)Not training hard enough. You really only need a pressing and a flying variation of chest 2-3 for each of them. Only muscle that's even close to needing large amounts of volume is the tricep and even then intensity is more important
Max is improving more each time
I'd also add to make sure at least one of those exercises fully stretches the target muscle at the bottom, lengthened position with active tension.
Not as important than having tension at a relatively long length, doesn’t need to be fully stretched and isn’t worth much if there is no tension in that bottom position, I.e. preacher curls are much more potent than incline curls
@@nomongosinthaworld i find pretty difficulty to progressive overload on stretched positions, since i stopped doing them i recover much better from workout to another
They definitely do more muscle damage but the higher stimulus also makes them require less sets.
That's just overrated
@@nomongosinthaworld Preacher curls are 100% better than incline facts bro
The only exception imo is if you simply just want to do a different exercise. I'll do different machines that work the same movement pattern but it's because I get easily bored doing the same exercise for too long and need to switch it up.
That face you make reminds me so much of that guy in a wheelchair from breaking bad
How can I train biceps without doing the same exact movement in different exercise? Like biceps only function when curling... What else can I do?
Putting yours arms in different position/change your grip (hammer curl, incline curl, preacher curl for example). You can emphasis different part but yes it’s all curling
elbow position makes a differense. For Curl, one with the elbow behid you and another with elbow in front. Same with Triceps (eg skull crushers and cable kickbacks)
Add chin ups maybe
Just train biceps with once exercise and train intensely on it. But if you really want to do multiple the guy above me is onto something
If you're doing progressive overload, it shouldn't matter if it's redundant
Yeah it does?
@@jarredpickle4916 how
How much weight do you use on your dumbbells?
bro lowkey turning that incline db into a flat press with that arch
bro's biceps at the start
im jealous
There in reason why you can do 2 similar exercises like squats and hacksquats. For example your quads need 6 sets but you can only do 5 beacuse your joints or supporting muscles fail first.
When you do 3 and 3 everything is fine. There is psychological aspect too 6 set of same exercise are hard, boring and existing.
Bro just dont do 6 sets of the exercise and only do 3. You don't need 6 sets for quads if are even able to do above 3 your not training hard enough just choose one of them.
@@jarredpickle4916 It is only example why you can use 2 different exercises in one workout. Number of sets are random and not my actual one. But if were actual one, how you can possibly tell how many sets I need to grow? You don't have all information in this comment. You never saw how I train in gym. You don't know how many RIR I use or Failure, my recovery rate after training weekly quads and other muscles volume. You don't know what is my training goal strength or muscle growth. People are different and 3 sets of quads can be not enough. Muscles can adapt not only to weight and reps you can slowly over time increase number of sets too if you don't do it eventually you will hit wall with your 3 sets.
I say this all the time there are dudes at my gym who do 6 different exercises for chest
My local gyms have the worst machines. I see all these youtubers doin hacksquats , pendulum squats, belt squats, standing lateral raise machines. I got none of then by me. Really annoying.
physique is on point
How much volume should you be doing for legs? I train them ~2x/week and my session goes like this:
Hamstring curl, 3 sets + dropset
Squats, 3 sets
Rdls, 2 sets
Bulgarians, 2 sets
Calf raises, 3 sets
Sometimes abs for 2-3 sets
All sets are pushed close to failure. Is this too little? You see so many guys doing like 4-5 movements for quads alone
That's plenty enough. If u want to u can do something other than Bulgarians on some days, to hit the quads a little differently like sissy squats or leg extensions
@@BBBerti alright, thanks! Yeah today I did one of those pendulum leg press instead of bulgarians and it felt so much better so I think I’m gonna swap to those instead. I’ve always had a difficult time with leg extensions. It’s always felt like I can’t push truly close to failure and I prefer them just as burnout. So would it be too much to add maybe 2 sets of those on top of the other stuff? And sissy squats are so hard on my knees 😂
@@BBBerti Yeah along with putting the hamstring curls and rdls on different days but other than that its good. Dont listen to volume monkeys who will say its not enough
It's that awesome hero to the maxxxx 😊🎉
What about the triceps? How can I split those variations in a PPL split?
Assuming you’re hitting each workout twice a week, just go with something slightly different from workout to workout. For example, if you do pushdowns and skullcrushers on Push A, you could do cable overhead extensions and close-grip bench on day B. Another way to do it is to simple vary rep ranges from workout to workout. So maybe do 4x8 of skullcrushers Push A and 3x12 for Push B.
Will this affect progressive overload for the mucsles? like would it be over training if you done incline dumbbell press then incline chest press on a machine
that's not the point of the video
@@m4andi0caYeah I know, my question is about If I did do what he mentioned like doing 2 incline presses instead of doing something different, would this affect progressive overload as im not really targeting the muscles optimally for progression/growth.
@@999tgf3 That depends on a ton of factors. If you are doing a ton of volume to faiure on all of the sets of incline dumbbell press, and then do the same thing on the machine press, then plan to hit chest two days later... maybe. But if you train chest twice a week, and do 2-3 sets of each exercise and take care of factors outside of the gym, I don't see why not. It's something you'll have to experiment for yourself at the end of the day
@@gutierrezgainz Thanks i appreciate it, I do hit chest 2 days later after training it, but i seem to struggle to progressive overload, but this could be because im in a 250-400 calorie defecit and have been training for a year so it gets harder to overload. But surely i should be able to continue right?
@@999tgf3 There could be a lot of reasons for failing to progressively overload, but it's safe to say it will be harder to add weight when in a deficit, even for non advanced lifters. In fact, if you're losing weight and maintaining your strength, that's pretty impressive. When you finish up your cut, you should be able to start adding weight provided that you enter back into a surplus. You might even be able to add weight without needing to bulk, but that's harder to do, especially if you're already pretty lean from just finishing the cut. I know that Max Euceda lower volume whenever he cuts (2 sets per exercise I believe) and keeps up the intensity by training with 0-1 reps in reserve. Most important thing is that you're able to train hard, and by the next session, feel recovered. Hope that helps
If u low bar squat hack squat with lighter load is perfect for quads.
and the rec fem?
@@m4andi0ca leg extensions
@@m4andi0ca do leg extensions or sissy squats after them
@@m4andi0casissy squats are my favourite.
Please do a glut spread please🙏🏼🙏🏼🙏🏼
ANOTHER MAX VIDEO, GONNA GOON NOW 😊😊😊❤❤❤💪💪💪💪
bro why
I mean me too of course
How tall is max??
Hi Max
Nice
Bro get rid of the bots in the comments
Wo his your routine😢?
Max there’s so much misinformation online, is there anyway you could do a form break down step by step, little queues included for all the stable exercises?
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Hey bro 👋
Is it okk to take rest for 5-6 days , bcuz its my 5th day of rest . And i am also taking medicine of cough (that's why i am on rest ) .
So please tell me it's okk or not .
Bulk to 2025
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Hey max Im doing a similar program than you almost the same muscles worked but I do the 3 days once a week and its working better than 6 times a week thats a little bit weird can you find a reason why it could be? I add 3 or 2 reps per week doing it once a week and twice a week meaning 6 work out days I usually add 1 in rare cases 2 reps