The Push / Pull / Legs split is one of the most popular around, so I put together the PERFECT PPL split. Start with the perfect push workout here => ua-cam.com/video/HE45jVN7XKM/v-deo.html
Did this resurface on my timeline because of this comment?😂 I do push pull legs and rest on my 7th day. Love it, no injuries and I enjoy being in the gym 😍 thanks for teaching me this 3 years ago
So, I was doing a PPL, and I found myself in the gym for 2-2.5 hours per day. Recently, in an effort to save some time, I switched to a different type of split that isn't mentioned here. I do Biceps and Triceps(M/Th), Chest and Back(T/F), and Legs and Shoulders(W/Sa). On Monday for example, I alternate between between Bicep Curls and Tricep Extensions with zero rest in between. Then I'll take a sip of water and move on to my next 2 exercises. I'm basically working out non stop for 45-60 minutes doing drop sets the entire way and pushing myself to failure multiple times per set. Any thoughts?
@athlean-x Jeff I can honestly say following the PPL split has been a game changer for me. I'm still doing it, I screenshot the full workout from each of your vids and go to work in the gym! So just wanted to say thank you! And for anybody curious I post some of the workouts on my page that I can capture💪🏾
i been doing PPL for years and it's been my favorite split I've tried. Mostly because I find it the easiest to get into the groove and I find myself bouncing around less in the gym going from machine to machine. It's also the fastest one i've memorized. Gotta love that it feels exciting to feel like you got a lot done in 1 gym visit
Jeff is one of the best; however, he WAY overcomplicates what he is trying to say. I've got a headache, trying to follow all the talk and everything he's putting on that damned chalkboard. I agree, after watching this video, I have NO IDEA what to do!
I was thinking the same thing. I feel like an idiot for doing “bro splits” but it sounds like total body workouts would take hours longer in the gym. I try and change things up and hope for gains. Wonder how long I should wait for a gain or lack of gain?
I want Jeff to make a series on: 1. Best workout split for beginners (hardgainers, average, overweight) 2. Best split for intermediate trainees 3. Best split for advanced trainees Guys please upvote ☝️
It depends really. Mostly it's full body for new comers, upper lower for intermediate and push, pull, legs for advanced. But then yet again it depends because even advanced can do full body.
He’s done that in this video, watch it again.. Basically pick a spilt from the whiteboard and monitor how it’s working for you, change and adapt it as needed. Don’t become a slave to just one of them.
In case you’re lost (just like me because I watched this 3 times feeling confused), Total body split: Many recovery 48 hours protein synthesis Push pull split: Similar to Total Body Much more frequent Each workout will be shorter PPL (2x a week) Train Similar muscle group function PPL (1x a week) Beginner Much less volumn Unorganized bro split Bad, will train similar muscle two days in a row. Modified bro split Just make sure not to train same muscle in 24 hours. Key message: If we follow the same split for too long, each split would have weakness and our body will reflect that. Change up a bit to experiment from time to time. Each individual is different.
At 60 yrs young, I like a 4 day split: 1). chest ,shlders, tri's 2). lats bi's abs 3). legs 4). functional strength/hip/core/balance. I like doing the 1 and 2 because those same areas are used and warmed up entirely. And two days off between each since I’m always good and sore. Rock On!
My split something like: Monday: right arm Tuesday: right arm Wednesday: right arm Thursday: right arm Friday: right arm Saturday: right arm And Sunday: right arm. I focus mostly on forearm and grip strength
I think I beat you Monday:hip thrusts Tuesday:hip thrusts Wednesday:hip thrusts Thursday:hip thrusts Friday:hip thrusts And weekend is rest Also I focus on speed and high repetitions
Peter Hofmann I was kidding. IIFMM is like a diet of fast food. I really don’t think IIFMM is bad to begin with, but when slob eaters like myself get ahold of it, it just becomes an excuse to eat like a slob.
I just like being in the gym. It's the only time and place in my life where I don't feel depressed and down on myself and can get my mind off of the things that I can't seem to shake otherwise. The more I'm in there the better off I am even if I don't really feel like I'm making the kind of progress I'd like to see.
Being in the gym is good bro, it's going to make you more confident and more happy. But being in the gym is, in a certain way, like any other drug. People do drugs because they don't want to face reality or their own problems, if you have a problem you can deal with, you should be dealing with it. Anyways, don't let the gym distract you from your own problems, instead, let the gym get you the confidence and power to face and solve them. Peace bro, hope you are doing well.
I thought this was common knowledge. It seems like every one of these methods seeks to achieve the same thing - 48hrs rest per muscle group. Some are just better at it than others.
M: Whatever doesn’t hurt too bad T: Whatever feels somewhat okay W: Rest (much needed) Th: Foamroll for like 30 seconds Fri: Hit some crunches Sat: Golf Sun: Watch Football
Dude just workout. Dont overtrain and dont undertrain. You honestly shouldnt care about most of this stuff if youre not competing. Even bro splits is good if done properly
@@greywolf5073 But Jeff also says to not follow the research, and if you don't follow the research you don't follow Jeff so you do follow the research... *P A R A D O X*
1.at least 48 hours off between exercising a specific muscle 2. No perfect split- change it up after a few months 3. Design split to address lagging muscles 4. Whole body or push pull are better for athletes because they train movement patterns but “bro splits” can be useful for hypertrophy and target weak muscles.
Monday - right biceps Tuesday - right trap Wednesday - lower left chest Thursday - left hamstring and a bit of right leg raises Friday - right upper chest Saterday - left trap and left hand grip strength. Guys , you won't believe my transformation. Do this for atleast 13 years. You won't be disappointed.
My preferred split follows a 28 day plan, as shown below (Square brackets indicate weekends) Two weeks of : _Head Shoulders Knees Toes x [ knees toes ]_ Then I do one week of : _Eyes x Ears x Mouth x Nose _ Then, a final week of : _Head Shoulders Knees Toes x [ knees toes ]_
Motivation to do legs is wear shorts to the gym, once you get a glimpse of your legs in a mirror you will run to the calf machine to get a pump in before anyone notices your small legs
nah, at my gym ppl wear shorts all the times with their skinny chicken legs, and still, they dont give a sh!t about that and just spend like 2 hours for their upper and be proud of it, maybe thats just who they are
I am doing on Monday: upperbody (mostly bodyweight) Tuesday:lowerbody Wednesday:push(with weights) Thursday:pull(weights) Friday: lowerbody same as tuesday I train legs and abs same day and I use dumbbells a lot as they travel well.
@@gbrown3783Doing a 9-5 this has worked best for me. My 2 days off (Which are random) are either Push or Pull. I have one day a week a go in work the afternoon, so legs in the morning. The other days after work I do HIIT like Spartacus workout or ab workout. So far good progress after 30 days
I think what Jeff is saying is splits are okay as long as 1. You're clever about the exercises you use and muscles being used 2. You switch your splits when you start hitting plateaus. 3. Getting enough rest to fit in with your split(s)
Jeffs split: Sun: TB 3 sets to failure Mon: TB 3 sets to failure Tue: TB 3 sets to failure Wed: TB 3 sets to failure Thu: TB 3 sets to failure Fri: the gym takes a break from Jeff
Jeff you're the most amazing fitness person on UA-cam, I thank you for everything you've done. You helped me cure pains that I suffered daily and even obtain a body that I can be proud of. Cheers man.
Honestly, I've always found what works best for me is whatever split I can be consistent with. Once that gym honeymoon phase is over and life throws curveballs at you, whatever split gets me excited to go to the gym is what I go with.
This is the 4th time I've watched the video. THIS TIME I actually took notes and pressed pause as I wrote. I heard him say things I didn't hear the first 3 times. He is like a ripped text book.
@@abhishek3667 Jeff pretty much says you have to find the split that works for you. There isn't one that is universal. I know that's not what you wanted to hear but everyone is different and gets different results.
I'm constructing a body/leg/arm split: Day 1: Chest & Back / Day 2: Legs & Abs / Day 3: Shoulders & arms, Day 4: Rest / Day 5: Chest & Back / Day 6: Legs & Abs / Day 7: Shoulders & Arms, then rest the next day and repeat the routine as an asynchronous split
@@Cuumerr considering I’ve been doing it for over 5 weeks now and already seen significant improvements on my strength and physique, no I won’t stop. Eat shit.
Full body is really working for me. I made some fantastic strengths gains that LAST as well, even when I go into a calorie deficit. I used to plateau then hit rock bottom for some reason as soon as would start cardio and eating less. Now I can keep the strength I acquired. Its been wonderful for me. Also recovery is fantastic. Im still pretty sore the next day but its minimal so I can actually use the strength that i have almost at any time. My workout looks like this: *Monday:* -Bench press -T-bar row -Dumbbell shoulder press -Bulgarian Split Squats -Glute Ham Raises -Dumbbell Curl -Skull crushers *Wednesday:* -Deadlift -Standing barbell shoulder press -Weighted pull ups -Decline press cable crossovers -Calf extensions -Barbell curl -Weighted dips *Friday:* -Squats -Incline dumbbell press -Wide lat pull downs -Facepull and rotary cuff superset -Romanian deadlift -Close grip curl (or decline curl) -Overhead Tricep extentions Notes: On my off days I do hanging leg raises and some neck exercises. I run once a week on Saturdays for 25 mins. There is a tons of exercises you can substitute but this is what i like right now. When working this routine you have to be working as heavy as you can. These lifts are all compounds movements (more or less) so at high enough weights you be hitting all the necessary assisting muscles as well. For example a heavy squat with your toes pointed out slightly WILL hit your adductors really well when the weights are high. Its like you need everything for the lift. Its an awesome feeling. And another example of say not worrying about not doing lateral shoulder raises, I hadn't done them for about two months but when i tried them again I was actually stronger then I ever have been at them. Its was surprising and it says alot about the benefits of compound movements and full body workouts I do a 3x8 with a 3 min average rest just because its what I want to achieve but you can probably speed up the gains by going 3x5 for sure. Yeah i think thats it. Hopefully i dont get sick or injured so I can keep this muscle train going strong! (Edit: I got alot of helpful comments below so I've adjusted the above to what I think is a well rounded, comprehensive workout. It has less to do with my goals and more to do with what Jeff and Co. has taught, like avoiding injury and training like an athlete. A big shout out to those in the comments, I think what we have here is pretty solid. The rest is up to you. Thanks!)
Actually looks pretty good. I've never done total body splits before but I might give it a shot. Would you consider upping the sets to 4 or even 5 per exercise, as you adjust? Or just switching the exercise itself to keep it around failure/exhaustion at the third set?
Nice workout but only concern is that for a TB workout 3 x a week, isn’t the whole point to do the same exercises for the 3 days to overload and hit frequently. I guess they are similar exercises like the bench press and then other days incline decline. But I just thouhht that a TB routine was that every sessions was exactly the same. I like your way of it either way but just wanted to know. Also, I can see that basically all these exercises are from Jeff’s vid and you just put them together. Nice
@@BallisticStigmata I would increase the weight to keep it at failure on the third set. It really depends on your goals and how much time you have. So for me, I want to get stronger so I'll increase the weight if I can lift the previous weight no problem. Increasing set and reps (or volume) would still be great for hypertrophy and endurance training but for me that is secondary. Also Im doing commercial renovations right now so time is an issue for me. Increasing sets is out of the question but the advantages are there for sure. The workout above takes me about an 1h-1.25h which is plenty for my situation. I really can't extend that too much. So like I said, consider what you goals are and go from there. You may have some unsung bro science preferences that you'd like to keep in your lifts (for me it would be 3x8, but I'd be flexible if I hit a plateau) so by all means keep them and fiddle with this program as it pleases you.
@@frankmaka2763 Thanks for the reply. It definitely depends on overall goals. I emphasize muscular endurance and keep my rest between sets/exercises to 60 seconds. In my mind, looking at your format, I'd fly through it. So I guess in my case it would be beneficial to up the sets as well. Or even just add superset burn-outs to each muscle group. Appreciate you bouncing your ideas off me.
@@os6064 Thanks! Yeah I get what you are saying for sure since I'd love to focus on JUST bench for example. But after watching his videos and others, plus throwing in body building to the equation, then hitting each group in a balanced way is more ideal. For me hypertrophy is secondary to strength gains atm but it's a close second so I break down the muscles groups for that reason. Then there are muscles in close proximity to the one you working that aid your lifts (Jeff always mentions this like upper chest helping your flat bench or how a solid core and posterior chain will improve your squat). And besides that I've been doing these lifts for a while now so I cant let any of them go (this is a bro science mentality I know, but it helps get the weights off the ground). And like you said, each of these compound movements are very similar to each other just varied slightly. So the added benefits and strength increases for one exercise definately carries over to another exercise of the same muscle group for sure. That being said I think it's certainly worth a try though. We are all different so even I might respond favorably to just repeating the same routine 3 times a week, then a changing up the routine down the line. If I plateau I'll certainly consider it but the gains are flowing right now so I'll be sticking to this.
you think you made a joke, but it is LITERALLY TRUE... at least for me... biceps were always lagging (quality wise, not tight, just large and blobby) and chest started to sag... so i just added 3 sets of pushups on all days at the start of a work out (no matter what was trained that day) and 3 sets of biceps curls of any kind (usually preacher though) at the end of each work out and guess what... chest tightened right back up, no sag at all and best biceps i've ever had in my entire life even overcoming the genetic flaw of a soft bicep/delt tie in... so yeah... chest and biceps EVERY DAY
I was 325 pounds and I'm down to 160 at 5 foot 10. While I'm happy with all my weight loss which took me three years, I'm ready to transform my body more. Thank you for the videos!
Well done Callan great weight loss ,my suggestion is that you don't start eating heavily, but eat nice and clean wholesome Wholefoods, maintain your weight and go to athlean x.com and choose a program where you can steadily over a period of time put on some good body composition and muscle strength and athleticism good luck my friend, God bless you
I'm 55 and lifting to maintain my core athletic function-strength, stamina, and explosiveness-to increase my "healthspan" as I age. I wonder if you could do a video on that. Since August 2022, I've been doing a very taxing core program to regain the strength I lost when I quit my gym during Covid: squats, dumbbell chest press, pullovers, bent-over rows, pullups, curls, Nordic hamstring curls, the Roman chair, and military presses. I started this routine, similar to what I learned for high school football: 3 days a week, full-body, 3x7 or 5x5 depending on how I felt. My gains were slow and steady. Then I added the undulating periodization and saw more gains, but was spending too much time in the gym for a dude my age. So I dialed back, adding the TRX/ floor exercise calisthenics day. Much lighter weight, and high volume, limiting myself to 45 minutes. It's really save time. Now, I hit the above total-body weight room routine twice per week (about 2-hours including a half-hour drive-time). I still use a -three-stage daily undulating periodization but split it over two weeks. I'm not sure if it's the active rest day, or what, but my gains have exploded. Is this common? And does one's optimal training range change with age? Or did I just wast hours in the gym earlier in life when I could have been playing on my kids' Jungle Gym and doing archer pushups?
All he is saying is "don't do what I do, do what's right for you" if you got good arms but bad legs, do more leg stuff, look in the mirror and you will see what needs work on the most.
It's not too difficult bud. Basically pick a split that emphasizes training lagging body parts or parts you want to improve whilst avoiding overtraining a muscle by overlapping it too often like training triceps then chest next day.... Also change your split when things get stale to keep the gains going.
i like to mix it up with muscle confusion every two weeks. I do groups Monday-Friday with weekends off (excluding working outside chores) then a super-set for two weeks using what I think are the best exercises for each group one superset Mon, wed, fri. This, mixed with intermittent fasting has built muscle, cut both visceral and superficial fat and I feel great. Being that I am 53 and maintaining to keep up with two toddlers, i feel im doing okay. This site has been one of the biggest factors so my thanks to Jeff and crew
You often times can see these guys friday night at the gym doing arms a few times. While wearing the usuall party outfit including gold chains, "buisness" shirts, tight jeans and stylized hair. They are officially known as Disco-Pumpers.
Finally someone gives a legit view on bro-splits. I never understood why most criticism against bro-splits assumes training each muscle 1x per week. I've never seen bodybuilders do that, they do each muscle 2x per week and take Sunday off. This works well for powerbuilders who want to do those big compound lifts frequently as well and ensure proper recovery.
I do full-body workouts on Monday/Wednesday/Friday and on Saturday I do laps swimming(cardio). Max-Hypertrophy is from training a muscle group 2-3× a week. Thanks Jeff for your help.
@@yanni-duff i would go as far as to say no arm day is required either lol. I do a brosplit variant but I do not think arms have enough "Surface area" nor glycogen to rationally need a full 60-90min workout lmao.
I think beginners can fall into the trap of changing things up too often without really knowing what they're doing though. I was definitely guilty of that, every month I'd find something else online and completely change everything I was doing so it was hard to even tell if I was making progress or not.
Same here that was until I started using Jeff’s program lol real eye opener I’m doing the new full body program he came out with and all them weighted chin-ups, deadlifts, squats and bench are hella fun but old me would wanna do new stuff everyday instead of tuna do the same lifts and get stronger
Noor Kashif I’ve gained muscle doing Jeff’s workouts off his videos. I’d like to buy a program but resources like weights or a gym won’t be available as I head to military training. Would you say the full body program he put out works as far as strength and size goes?
What's the longest time you should stick with a split? I've seen people say somewhere between 4-8 weeks but I'm starting to believe that maybe you should stick with something as long as it's working? If it's not working then change it but don't fix something which isn't broken
Watched this back in the day and couldn't really make sense of it. Came back to this video today with experience and a few years in the gym, and it was one of the most helpful things I've watched. Great one, Jeff!
I stopped trying to find the "right split/program" when I realised that my body was telling me what I needed all along. I just had to look in the mirror. So after a very close analysis of my physique and training routines over the last year, I realised that what I was doing wasn't giving me the best results. Sure I grew and got stronger, but I didn't look symmetrical. Some muscle groups grow/respond faster than others. My delts grow way faster than my pectorals, biceps and triceps. My quads overpower my hamstrings. So I started to create a split that worked around these issues, I also changed my exercise selections. I decided to increase the volume for the weaker body parts. Eg. Arms would be trained twice a week where delts once a week, I was doing them once a fortnight in the first month of my new split. It's been 12 weeks now and I've had great improvements across the board.
Nice man. I really find it hard to find the correct 'split' or weekly scheme. There are so many factors (nutrition, sleep, etc.) that I find it hard to point out and say this or that is the problem.
@@petersonnormil6799 I hit hamstrings twice a week. One day low volume and heavy. Second day high volume and high reps. I hit them 4 days apart,sometimes 3 days depending on how well they recovered. I reduced quad training to once a week and kept it basic. 3 exercised- 3 sets of 8-10.
@@berniel1991 sleep and nutrition are huge factors. My calories were higher on the day before and on the day I targeted my weaker body parts. Only 150-200 calories more.
@@calebgamer1720 it was often that when I trained, gym coaches were giving me ill looks and laughed behind my back. And when I asked for help they were annoyed and expressed disdain. They were only nice to their customers (who paid for their assistance). Everything is about money for gyms, it's not enough to just buy a gym membership. You also have to pay gym coaches to train you, otherwise you will be viewed as a cheapskate
Something that has worked for me is looking at my "workout week" as 8 days instead of 7 so I can add an additional rest day on a Push/Legs/Pull split. This way, all muscles get an equal amount of rest over the course of a week. Ideally, you could do this with any split variation, especially if you want to include an additional rest day or if you feel you're taking too many. Take the split on the bottom of Jeff's whiteboard, for example, make it a 10 day week and rest every 5th day, or a 6 day week and rest every 3rd day, whatever you want, which is ultimately Jeff's point. The only thing is you can't fall in love with training or resting on a particular day of the week, but at the same time your not subject to your split always being out of 7 days.
I'm now trying out one of the splits that's showcased here. Monday: Chest and Biceps Tuesday: Legs (and Abs) Wednesday: Back and Triceps Thursday: Legs (and Abs) Friday: Shoulders and Forearms (I really need the additional forearm workout because mine are lacking and I want to look well proportioned. On Saturday and Sunday I often go swimming, play tennis, football or go boxing as more of a hobby thing. Additionally to all this, I go on a 5km morning run every other morning. As Jeff suggested here, I try to incorporate exercises that will re-activate the muscles I trained 48 hours ago. For example: On Wednesday, when I train my Back and Triceps, I will do a weighted chin-up for my Back, which also re-activates the Biceps I trained on Monday. Same goes for a push-up variation exercise in my Tricep routine, to re-activate my Chest which I also trained the Monday before. And so on. This appears to work very well for me. I spent approximately 1 hour/1.5 hours in the gym each workday, my muscles have enough time to rest so that I can go full throttle on every workout. And I see a lot more results in the mirror than I did before with my Full Body split that I used to do 3 times a week. Try it out, maybe it'll work for you. But then again, remember what is said in this video. If it doesn't work, then take your time to plan a new routine. It really is different for everybody.
I’m new to all of this and am interested in this split. But I’m only exercising at home, can’t afford a gym membership right now. Do you have recommendations for what exercises to do on those days with that split you’ve chosen?
Ive tried it for a fzw weeks, and imo, though it really make you able to work well on your muscles (Ive put it thoightfully, with dips and pushups for the Triceps, as he did the chin ups for both the back and biceps, etc etc) bjt for the home stayerd who will read this, I'd really advertise you to do this in a gym, it's my personal experience but for someone who unfortunately only had access to one DB and calisthenics work, to reach a nice intensity was attainable only if I'd stay a big time in the park, which isn't the most profitable thing, I'm not a bodybuilder nor (yet) an athlete, so it's not worth taking 2hours a day working so much But as he said, just choose what your mind respond the most to, imo, I'll switch back to a nice well built bro split
Same here but little different routine, started with Upper, Lower, Chest Arms, Legs, Back and Shoulders. Guys believe me or not, ı inspired this split from Layne Norton and ı quicky see the gains in mirror. It was not like getting pump or feeling excited about the nee split. I took before after photos and it showed that the split was clearly working. The idea is here is same again, you hit your upper body and lower body as hard as you can with low rep, low volume for maximal strength output. Then you go for high volume, high intensity workout, which includes, drop sets, supersets, maybe giant sets. As ı Said, you hit your chest and arms hard, you hit your legs, and finally you hit your shoulders and back. Whats happening here is by using secondary muscle activation by big lifts, for example: pull up, you again stimulate your biceps in 48 hour period. Because you activated them in chest and arms day. Your front delt highly activated by the nature of the anatomy. So you go to hit shoulders and back and you stimulate again. Thats the idea... As long as its suits you, no problem. My friends say, oh man you are ignorant. Guess what, they cant even recovery from their 2 hours of full body... Full body is great for beginner, but once you hit plateu you need some isolation work, split workouts.
Mon + Fri: Legs (everyone is doing Chest) Tues: Chest + Tri (not many people using the bench compared to Mon) Wed: Back + Bi Thu: Shoulders + Traps Sun: Upper Body
Genius thinking. ... I just work out later in the evening because all the phone zombie muppets clogging up the machines. Only downside is trip hazard carnage from all the random free weights lying around at the end of the day.
First time I watched this video I didn't used to go to gym. But after I have joined gym I realize how important the video is. Thank you. I've been doing total body training for a month and I'm confused because I don't get to train my arms at all. I can hardly do 5 exercises before an hour is up.
Taha Muqtader ...That’s not simple. Everybody came her for either a change or to start. That’s already been established. Saying you need a change if it doesn’t work doesn’t change anything. The question is to what to change to. The question isn’t “should I change”.
Even though my particular goal isn’t to train like an athlete, the information you give is still extremely helpful and I’ve been recommending you to everyone, regardless of their goals.
Personally I do a 3 day split. 3 days on one day off. I do legs with front and mind shoulders. Next day I do biceps rear delts and back. On the third day I do chest and triceps. Abs every other day. Not much overlap this way. Everything gets worked out twice and everything gets plenty of rest. I am seeing a lot of results with this schedule and quickly. My day off always changes since its every 4th day. Sometimes on my off day I still go to the gym do light cardio abs and stretching. This combined with 5-6 meals a day it's really been working better than anything I have done in the past.
I was doing a typical bro split when I first started lifting nearly 5 years ago, and I hit the plateau. So I amped up the days slightly and tried a push pull legs split. Did that for 6 months and still no results. I recently started a Powerlifitng, Total Body workout, and have been doing it for almost a month now and I’m already seeing results. Jeff is right. If you wanna see changes, you gotta break away and make the changes.
Yeh I mostly just do powerlifting . 75% of my workout time is with barbells . So many guys in the gym barely touch a barbell all day always doing some dumbbell or cable work . I use dumbbells and cables too but only after I have put in some good sets of deads , squats , bench , ohp etc (not all on same day obv) . That's what works for me atm and I enjoy it as well
Mark Withers Same. I’ll do 3 main heavy compound movements (Squat, Bench, And Deadlift) and throw in some isolation exercises on my lagging parts in between. It’s working really well right now. The next day I’ll do the other 2 main heavy compound movements (Row and OH Press) continuing to do Squats and throwing in the isolation exercises. It’s working really well for me too. And you’re right, it’s fun.
What have you done differently other than changing to a TBT approach? More food intake? More sleep? Better programming? Or has everything remained the same with the exception of changing your split?
Common Sense Well, I did go from a third shift job to a first shift job, so I have been sleeping a lot better too. I try to eat as much as I can (healthily) when in fall/winter months too but sometimes I get too full lol.
Interesting. Assuming you were implementing the bread and butter compounds in your bro split I'd venture to guess the change in your shift, as well as trying something new allowing you to put all your effort into the basics along with progression was the trick. I personally feel the "bro split" that Jeff outlined which is the second on the screen at the end of the video, is a damn good way to mix a bro split with moderate frequency if you pick the right lifts, if you ever think about switching back for a change.
Here is my split. I've been out of the gym for far to long. Re training my body has been a challenge Monday- Shoulder/Chest: Bench, standing Military press, Dumbbell fly, shoulder raises. Tuesday- Legs Wednesday- Bicep/Tricep: Skull crushers, Straight bar curl, Cable pull downs, Hammer curls. Thursday- Legs Friday- Back: Deadlift, Barbell bentover Rows, close grip pull downs, shoulder shrugs. I focus a lot on lats on this day. Want that taper look! Before I start my lifting I do 5 min. on stair master, and 15 after. 4 sets x 10 reps of pullups.
I really need your opinion about my split: Day 1: Push/abs Day 2: Pull/legs Rest Day 3: Push/abs Day 4: Pull/legs Rest Rest I came up with this split because I’m not doing well with leg days, it leaves my legs in pain for several days which prevents me from training my legs twice a week. So I decided to split the leg day into two days. I’m 39 years old male, started my resistance training a year a go, and everything is going so well apart from leg day 😢. I appreciate your help.
It’s not true... that’s what a study does, it does research on hundreds of athletes and combines it with the knowledge about muscles. Also strength coaches basing their training schedules of of their experience with people they train is a study itself lmao.
Joeri Verhagen I’m not saying that all studies are wrong. But you have to practice what you preach and have experience first hand doing it otherwise you can’t really give a real honest perspective on it. It’s like going to a dentist & and letting him operate on you when all his teeth have already fallen out. Anyone can read a book and get qualifications it’s about applying it and having experience .
I do chest/back, bis/tris, legs/shoulders. Then repeat with 1 rest day. This gives the muscle groups 2 days rest and then 3 days rest. Back helps stabilize the chest, arms are self explanatory, and I do alot of leg exercises with dumbbells so my shoulders are getting massive work on a leg/shoulder day. Superset of chest, superset of back, then repeat, final superset mix of chest and back. Same formula on the other days. Working really well for me. One week out of the month I do full body mon/wed/fri rest all other days so my body can recover. 💪
Using Jeff's "Perfect Workout" series, I've been doing this sequence for the last few weeks. Seems to be working: 1. Legs & Abs 2. Chest 3. Back & Abs 4. Triceps 5. Biceps & Abs 6. Shoulders 7. Off or Forearms & Abs If you don't care about weekly rotation, you can repeat legs on day 5 and make it an 8-day cycle. I may do that in the near future. I thought about swapping Triceps and Shoulders but the idea of doing cheat lateral raises a day after a shrug ladder made me change my mind.
Only issue is that its recommended to train muscle groups twice a week for optimal hypertrophy and strength gain but with this split your only hitting each muscle once a week
There is no best/perfect split. There is only what works for you and for you alone. Also so many people try to find ''the perfect split'' when they don't even know the correct form
After watching/listening to this video a few times and feeling confused, here are the main points that stand out to me. No one split is perfect. All the splits he shows have their pros and cons. Don't follow the same one for too long or else your body will get used to it and you'll stop seeing results. If you're not seeing results with particular muscles, then modify or switch to a different split that works those muscles more often. 11:28 really brought it all together for me.
I'm starting a superset everyday routine 1st day: chest, shoulder 2nd day: bicep, triceps 3rd day: back, legs, 4th day : rest or cardio Then repeat with different exercises
Jeff, I give you a big fat:. *“THANK YOU”* This video was really helpful....For those who are still confused: *The key* is to change ur workouts when YOU stop seeing IMPROVEMENTS with ur contemporary workout. _Here's a bonus_ : Better to stick to science splits and also create 48 hours of difference in push/pull workouts of each muscle group *Stay fit, Stay strong* 💪🔥🙌🔩🏃 *All da best!* -A big fan of Jeff.
Actually a great video. The second "bro" split on the screen there is actually a very sensible way to train that would allow at LEAST 2x a week frequency for all muscles, while allowing the trainee to add in more exercise variation/volume, hit more major movements fresh, as well as allowing (in theory) shorter training sessions, than say a upper/lower or push/pull split done 4 days a week. In reality, at the end of the day, there are a different ways to skin a cat, and I think as a whole, with the wealth of good AND bad information we have at our fingertips these days, simple things like picking a workout split can become a tedious task to those that are victims to over analyzing such things. You read one study saying "this is the right way" then 5 minutes later, there's a study saying the exact opposite, and they all offer up reasonably sound arguments. I've ran just about every split you can imagine. My best gains ever were when I was running your typical 5 days bro split (that wasn't very well thought out) when I was younger. Why? because I actually enjoyed it, it was fun. It wasn't until I started following strictly what the "science said" that I started to stall and lack enjoyment in my training, because I was forcing myself to run programs that I didn't really have an interest in, because "science said so." It's nonsense. Funny enough, 95% of the people riding the TBT wave and promoting that as the new gospel, rarely look remotely impressive physique wise. Same goes for the very few people I know that follow such programs like it's the second coming of Jesus. Full body programs are cool, and quick way to build a base of strength as I've done them myself, but they are not a prerequisite by any means even as a novice. Let's also not forget, the tired saying of "this is how the golden era guys trained" as a weak attempt at justifying such a training protocol. These modern TBT programs are NOTHING like the programs ran by the golden era guys, just for the record. It can be whittled down to a simple question, "what is your end goal?" If you're not concerned with maximum muscle gain and you're just looking to get in, or stay in shape and get a little stronger, then a TBT program is perfect. Are you looking to add muscle as well as strength equally and can afford more than 3 days a week in the gym? Then run a upper/lower or push/pull split. Love training and want to maximize strength or hypertrophy and have large amounts of free time? Give push/pull/legs 6x a week a go. Do you PERSONALLY prefer doing say a chest and bi day, back and tri day, leg day focusing on quads, another focusing on hams, as well as one focusing on delts and traps? Give a program like the second one on the screen Jeff highlighted a go. Just pick logical exercises that will provide enough overlap that will allow your muscles 2x a week worth of stimulation. ANY sensible program will work, but when you have a specific goal in mind, there may in fact be better ways to split things up to get you there. It's really simple folks, but there seems to be extremists on both sides of the fence. Some people only have 2 or 3 days a week to train, some people have unlimited free time, or just love being in the gym, some people want to compete in bodybuilding, some want to compete in power-lifting, some just want to be strong as hell just for the sake of doing so, some want to be as jacked as possible just for the fuck of it with no intention of stepping on stage. Regardless they are all goals and need to be approached in a way that will get you to said goal, regardless of what someone said on a lab paper. In the end, consistency is what trumps all, and running a program you thoroughly enjoy, as long as it's designed sensibly with progression in mind is all that matters. You remain consistent, train smart and stay injury free and you'll hit your limit regardless of your split. This is a journey folks, enjoy it.
The Push / Pull / Legs split is one of the most popular around, so I put together the PERFECT PPL split. Start with the perfect push workout here => ua-cam.com/video/HE45jVN7XKM/v-deo.html
Did this resurface on my timeline because of this comment?😂 I do push pull legs and rest on my 7th day. Love it, no injuries and I enjoy being in the gym 😍 thanks for teaching me this 3 years ago
So, I was doing a PPL, and I found myself in the gym for 2-2.5 hours per day. Recently, in an effort to save some time, I switched to a different type of split that isn't mentioned here. I do Biceps and Triceps(M/Th), Chest and Back(T/F), and Legs and Shoulders(W/Sa). On Monday for example, I alternate between between Bicep Curls and Tricep Extensions with zero rest in between. Then I'll take a sip of water and move on to my next 2 exercises. I'm basically working out non stop for 45-60 minutes doing drop sets the entire way and pushing myself to failure multiple times per set. Any thoughts?
@athlean-x Jeff I can honestly say following the PPL split has been a game changer for me. I'm still doing it, I screenshot the full workout from each of your vids and go to work in the gym! So just wanted to say thank you! And for anybody curious I post some of the workouts on my page that I can capture💪🏾
i been doing PPL for years and it's been my favorite split I've tried. Mostly because I find it the easiest to get into the groove and I find myself bouncing around less in the gym going from machine to machine. It's also the fastest one i've memorized. Gotta love that it feels exciting to feel like you got a lot done in 1 gym visit
What does (push) and (pull) mean when you put it in leg day?
Like when you did it on the top two splits.
Exercises: bicep curls
Frequency: everyday
Location:squat rack
Dom uproves this message
Those people are the worst 😂
lol this comment made me burst out laughing
Khabib : Send location
New videos every.....
My biggest take-away from this video was to work arms on Friday before going out to the bars
LMAOOOO EXACTLY
Hahah I’m dead
E
True
LOL
Now I have absolutely no idea what to do in the gym...
loool me too
Change it up dude
Jeff is one of the best; however, he WAY overcomplicates what he is trying to say. I've got a headache, trying to follow all the talk and everything he's putting on that damned chalkboard. I agree, after watching this video, I have NO IDEA what to do!
I was thinking the same thing. I feel like an idiot for doing “bro splits” but it sounds like total body workouts would take hours longer in the gym. I try and change things up and hope for gains. Wonder how long I should wait for a gain or lack of gain?
shootertg I love bro splits. What is yours looking like?
I want Jeff to make a series on:
1. Best workout split for beginners (hardgainers, average, overweight)
2. Best split for intermediate trainees
3. Best split for advanced trainees
Guys please upvote ☝️
It depends really. Mostly it's full body for new comers, upper lower for intermediate and push, pull, legs for advanced. But then yet again it depends because even advanced can do full body.
He’s done that in this video, watch it again.. Basically pick a spilt from the whiteboard and monitor how it’s working for you, change and adapt it as needed. Don’t become a slave to just one of them.
@@bradbeck6158 i started off doing a push pull legs as a beginner because it just made the most sense, but i may be weird
@@isaack4046 I was thinking of doing that, how’s it working for you
@@brent2004 Same I was thinking doing that
Jeff should have a series called “straight to the point videos”
Yes! Lots of info in these vids, but a lot of word salad too.
😂 i am about to comment the same 👌👍
Can I slap your face ,with dumbbells?
i mean you couldnt do this video like that some things just shouldnt be over simplified
@DocFilm.com So people are annoyed by someone repeating himself 100 times and saying stuff for 15 minutes that could be put in 5 mins
My split:
Day 1: Head
Day 2: Shoulders
Day 3: Knees
Day 4: Toes
Day 5: rest
Day 6: Knees
Day 7: Toes
max marck don’t skip eyes, ears, mouth or nose day bro
max marck hahahahahahahahaha
George Agdgdgwngo it’s a song he’s referring to lol
Michael Sgambati he is singing the song too
@@ERROR--ci1zikos okhtak
In case you’re lost (just like me because I watched this 3 times feeling confused),
Total body split:
Many recovery
48 hours protein synthesis
Push pull split:
Similar to Total Body
Much more frequent
Each workout will be shorter
PPL (2x a week)
Train Similar muscle group function
PPL (1x a week)
Beginner
Much less volumn
Unorganized bro split
Bad, will train similar muscle two days in a row.
Modified bro split
Just make sure not to train same muscle in 24 hours.
Key message:
If we follow the same split for too long, each split would have weakness and our body will reflect that.
Change up a bit to experiment from time to time. Each individual is different.
Saved me 12 mins thank you
Really helpful 👍
PPL = Push pull legs?
Correct
Upper lower (2x a week ) is one of the best split that you can follow .Also do 2 HIIT a week
At 60 yrs young, I like a 4 day split: 1). chest ,shlders, tri's 2). lats bi's abs 3). legs 4). functional strength/hip/core/balance. I like doing the 1 and 2 because those same areas are used and warmed up entirely. And two days off between each since I’m always good and sore. Rock On!
Sounds good
Yes, agreed. With the occasional why not random thing thrown in sometimes.
Nice split, grandpa
60 years old
@@Stefanburakov 62 and growing or stopped?
My split something like:
Monday: right arm
Tuesday: right arm
Wednesday: right arm
Thursday: right arm
Friday: right arm
Saturday: right arm
And Sunday: right arm.
I focus mostly on forearm and grip strength
HAHAHA
Arm wrestler?
I think I beat you
Monday:hip thrusts
Tuesday:hip thrusts
Wednesday:hip thrusts
Thursday:hip thrusts
Friday:hip thrusts
And weekend is rest
Also I focus on speed and high repetitions
Nobody got the masturbation joke ;( (if he even meant it )😂😂
What is your workout song? Just beat it?
Jeff made sure that his dogs are all different weights so he could do drop sets
hey you are back we missed you guys
OH NO! My 2 hot girlfriends will leave me for my handsome brother if I don't get more nice comments on my videos! His name is Nero
One of my favorite videos to date. Thanks for all of the continued great information!
LMAO, you guys are relentless.
LOL
i heard banana split works pretty well too
Cock pushups?
Best way to bulk
hazey potassium and BCAAs! Just gotta make sure it fits your macros!
@@C-R-l-M-S-O-N you said pp. Lol
Peter Hofmann I was kidding. IIFMM is like a diet of fast food. I really don’t think IIFMM is bad to begin with, but when slob eaters like myself get ahold of it, it just becomes an excuse to eat like a slob.
This may be the best video Jeff’s ever done, and should be the channels intro video
Great point, the guy's literally a legend
💯
IKR I keep coming back to it.
Couldn't agree more
@@jamesgraham9647 Literally?
Just waited 13 minutes for an answer to be told to figure it out myself
LOL
Same HAHAHAHA
Yes I actually hate this guy
@Curtis Miller tf are you saying
@Curtis Miller its hard when ur not talking the same language as him only thing i wanted is how should my workout program look
I just like being in the gym. It's the only time and place in my life where I don't feel depressed and down on myself and can get my mind off of the things that I can't seem to shake otherwise. The more I'm in there the better off I am even if I don't really feel like I'm making the kind of progress I'd like to see.
Being in the gym is good bro, it's going to make you more confident and more happy. But being in the gym is, in a certain way, like any other drug. People do drugs because they don't want to face reality or their own problems, if you have a problem you can deal with, you should be dealing with it. Anyways, don't let the gym distract you from your own problems, instead, let the gym get you the confidence and power to face and solve them. Peace bro, hope you are doing well.
Jesus can heal you from that!
@@ryan856 Maybe...
Count your blessings always makes me feel better 🙌 keep your head up
@@juancruzcidanez7864 damn Juan, very wise words!
My split routine :
Monday: rest
Tuesday :rest
Wednesday:rest
Thursday:rest
Friday:rest
Saturday:rest
Sunday:rest
Nice split rest is very important
I can see what you did there....
JK, you did nothing for a 1 f cking week.
@@derbyharrington16 wrong he did rest which is really important
@@hassnainhaider6101 That's what all those fatasses say.
@@derbyharrington16 i am 100% sure i got better body than your bitch ass
So the key is to hit each muscle group 2x a week . This guy is an absolute genius
I thought this was common knowledge. It seems like every one of these methods seeks to achieve the same thing - 48hrs rest per muscle group. Some are just better at it than others.
Monday:Chest
Tuesday:Arms
Wednesday:Chest
Thursday:Arms
Friday:Chest
Saturday:Arms
Sunday:Chest&Arms
King Bubby god mazetti
Mily split is actually similar to this joke.
Mon:CHEST
Tue:
Wed:ARMS
Thur:
Fri:CHEST
Sat:ARMS
Sun:BACK AND SHOULDERS
Don't u have a leg day bruh
@@melsoro7311 No legs yeaaa buddyyyy ooooohhhh
King Bubby no leg day..?
M: Whatever doesn’t hurt too bad
T: Whatever feels somewhat okay
W: Rest (much needed)
Th: Foamroll for like 30 seconds
Fri: Hit some crunches
Sat: Golf
Sun: Watch Football
B Mashburn LOL this is 100% the dad workout routine right there
lol you know it
marry me? I feel like we get along
I like Sunday 🤣
no jesus on sunday?
I honestly feel like Jeff’s gone into too much detail to the point that literally everything is killing your gains
It sounded like he was even confused by the end of his video.
Dude just workout. Dont overtrain and dont undertrain. You honestly shouldnt care about most of this stuff if youre not competing. Even bro splits is good if done properly
Lol fr 😂
Just do full body 3x a week if you're a beginner, it's by far the best
Lol
Me: breathing
Athlean X : breathing is killing your gains
Research says ❌
Jeff Cavalier says ✔
I'd say:
Research + Experience + Application = Jeff Says
@@masterofalltrades999 No, Research says that Jeff says
Research says: "Follow whatever Jeff says."
Jeff says: "Follow me and open notifications."
@@greywolf5073 hahahahaha
@@greywolf5073 But Jeff also says to not follow the research, and if you don't follow the research you don't follow Jeff so you do follow the research...
*P A R A D O X*
1.at least 48 hours off between exercising a specific muscle
2. No perfect split- change it up after a few months
3. Design split to address lagging muscles
4. Whole body or push pull are better for athletes because they train movement patterns but “bro splits” can be useful for hypertrophy and target weak muscles.
Great summary. This comment should be up.
Thanks, but "bro splits" doesn't have enough rest!
What split would you recommend it i need to grow my lower body more than anything else?
@@faisalalshammari6521 u get 2 full rest days
@@faisalalshammari6521 ??? XDDD U train one group of muscle once a week.
Monday - right biceps
Tuesday - right trap
Wednesday - lower left chest
Thursday - left hamstring and a bit of right leg raises
Friday - right upper chest
Saterday - left trap and left hand grip strength.
Guys , you won't believe my transformation. Do this for atleast 13 years. You won't be disappointed.
i wonder how you'd actually look
Lol
Monday first finger second day second finger third day middle finger
About to be built like Exodia pieces
u make me weak hahahaha
This was so helpful. I have struggled to plan my splits as a beginner lifter. Thank you!
My preferred split follows a 28 day plan, as shown below (Square brackets indicate weekends)
Two weeks of :
_Head Shoulders Knees Toes x [ knees toes ]_
Then I do one week of :
_Eyes x Ears x Mouth x Nose _
Then, a final week of :
_Head Shoulders Knees Toes x [ knees toes ]_
GOD
I love it. XD
Hilarious !
That's The Wiggles workout (patent pending)
Sounds like a Primary workout to me. hahaha
Motivation to do legs is wear shorts to the gym, once you get a glimpse of your legs in a mirror you will run to the calf machine to get a pump in before anyone notices your small legs
nah, at my gym ppl wear shorts all the times with their skinny chicken legs, and still, they dont give a sh!t about that and just spend like 2 hours for their upper and be proud of it, maybe thats just who they are
Did u get that from brosciencelife
@@Mo74mmad Definitely a line from the swoly bible
not everyone has body dysmorphia.
Am I the only who loves Leg Days And Hates Back Days Lol
You give courses from your heart.. You're not commercial
I am doing on
Monday: upperbody (mostly bodyweight)
Tuesday:lowerbody
Wednesday:push(with weights)
Thursday:pull(weights)
Friday: lowerbody same as tuesday I train legs and abs same day and I use dumbbells a lot as they travel well.
If Jeff just told me what I need to do without any type of explanation I would believe him
El Dailon 😂😂😂😂
Push pull legs is the way to go!
@@gbrown3783Doing a 9-5 this has worked best for me. My 2 days off (Which are random) are either Push or Pull. I have one day a week a go in work the afternoon, so legs in the morning. The other days after work I do HIIT like Spartacus workout or ab workout. So far good progress after 30 days
@@tomcarey3457 so you would do one rotation of push pull legs a week and fill in the gaps with HIIT?
I think what Jeff is saying is splits are okay as long as
1. You're clever about the exercises you use and muscles being used
2. You switch your splits when you start hitting plateaus.
3. Getting enough rest to fit in with your split(s)
Exactly....
Jeffs split:
Sun: TB 3 sets to failure
Mon: TB 3 sets to failure
Tue: TB 3 sets to failure
Wed: TB 3 sets to failure
Thu: TB 3 sets to failure
Fri: the gym takes a break from Jeff
@Spify it's a joke lol
@Spify just checking :D
You mean face pulls lol, and what does he do Saturday?
That last line cracked me up. Bravo.
I truly think you are by far one of the most knowledgeable, pragmatic, strategic and scientific trainer i have come across.
Kudos to you
Jeff you're the most amazing fitness person on UA-cam, I thank you for everything you've done. You helped me cure pains that I suffered daily and even obtain a body that I can be proud of. Cheers man.
Best fitness channel on youtube.
Opinions vary.....I disagree. I know two others who are better than Jeff. Having multiple sources is a good thing.
@@abhishekmahendru1583 agreed
@@abhishekmahendru1583 hmm?mind telling us name of yt channels?
@@Dybbukkk jeff nippard is really good imo
@@Dybbukkk Jeremy Ethiers and Scott Herman. I follow Jeff and those two. I sometimes watch others too but these are the guys I trust more.
Honestly, I've always found what works best for me is whatever split I can be consistent with.
Once that gym honeymoon phase is over and life throws curveballs at you, whatever split gets me excited to go to the gym is what I go with.
This is actually the best advice
#AMEN
Yehman real shit there
this.... is the truth........
Word.
Mo - Chest, front/mid delt, triceps
We - Back, back delt, biceps
Fri - Legs
+ cardio
Works great, feels great.
This is the 4th time I've watched the video. THIS TIME I actually took notes and pressed pause as I wrote. I heard him say things I didn't hear the first 3 times. He is like a ripped text book.
The Butcher same here
My English is not that good. Would really appreciate if you could summarize this for me . Thanks
@@abhishek3667 Jeff pretty much says you have to find the split that works for you. There isn't one that is universal. I know that's not what you wanted to hear but everyone is different and gets different results.
@@thebutcher5032 understood. I'm gonna try various routines and check which gives better results.
THANK YOU
Can I know which are pull and push leg workouts in comparison to complete leg workouts video.
The everything u wanna know starts at 11:28
Thank you
When people start off with.. “Jeff Cavaliere says” then I know they are about to spit some real knowledge!
Word up 😂
Yup😂😂😂
Jeff Cavaliere said *u r da gey*
I'm constructing a body/leg/arm split:
Day 1: Chest & Back / Day 2: Legs & Abs / Day 3: Shoulders & arms, Day 4: Rest / Day 5: Chest & Back / Day 6: Legs & Abs / Day 7: Shoulders & Arms, then rest the next day and repeat the routine as an asynchronous split
i dont know shit but i heard everyone say back + chest is the absolute worst thing you could ever do
@@user-ud6xw3js3r You’re right, you don’t know shit at all.
How about you stop listening to what ‘everyone’ says and try it yourself.
@@alsybroth maybe exactly cuz i don't know shit and a good part of that "everyone" knows more than me
@UC8x_myiBBYgg0lvscCJG1Og your split is terrible dumbass stop doing it
@@Cuumerr considering I’ve been doing it for over 5 weeks now and already seen significant improvements on my strength and physique, no I won’t stop. Eat shit.
Full body is really working for me. I made some fantastic strengths gains that LAST as well, even when I go into a calorie deficit. I used to plateau then hit rock bottom for some reason as soon as would start cardio and eating less. Now I can keep the strength I acquired. Its been wonderful for me. Also recovery is fantastic. Im still pretty sore the next day but its minimal so I can actually use the strength that i have almost at any time. My workout looks like this:
*Monday:*
-Bench press
-T-bar row
-Dumbbell shoulder press
-Bulgarian Split Squats
-Glute Ham Raises
-Dumbbell Curl
-Skull crushers
*Wednesday:*
-Deadlift
-Standing barbell shoulder press
-Weighted pull ups
-Decline press cable crossovers
-Calf extensions
-Barbell curl
-Weighted dips
*Friday:*
-Squats
-Incline dumbbell press
-Wide lat pull downs
-Facepull and rotary cuff superset
-Romanian deadlift
-Close grip curl (or decline curl)
-Overhead Tricep extentions
Notes: On my off days I do hanging leg raises and some neck exercises. I run once a week on Saturdays for 25 mins. There is a tons of exercises you can substitute but this is what i like right now.
When working this routine you have to be working as heavy as you can. These lifts are all compounds movements (more or less) so at high enough weights you be hitting all the necessary assisting muscles as well. For example a heavy squat with your toes pointed out slightly WILL hit your adductors really well when the weights are high. Its like you need everything for the lift. Its an awesome feeling. And another example of say not worrying about not doing lateral shoulder raises, I hadn't done them for about two months but when i tried them again I was actually stronger then I ever have been at them. Its was surprising and it says alot about the benefits of compound movements and full body workouts
I do a 3x8 with a 3 min average rest just because its what I want to achieve but you can probably speed up the gains by going 3x5 for sure. Yeah i think thats it. Hopefully i dont get sick or injured so I can keep this muscle train going strong!
(Edit: I got alot of helpful comments below so I've adjusted the above to what I think is a well rounded, comprehensive workout. It has less to do with my goals and more to do with what Jeff and Co. has taught, like avoiding injury and training like an athlete. A big shout out to those in the comments, I think what we have here is pretty solid. The rest is up to you. Thanks!)
Actually looks pretty good. I've never done total body splits before but I might give it a shot. Would you consider upping the sets to 4 or even 5 per exercise, as you adjust? Or just switching the exercise itself to keep it around failure/exhaustion at the third set?
Nice workout but only concern is that for a TB workout 3 x a week, isn’t the whole point to do the same exercises for the 3 days to overload and hit frequently. I guess they are similar exercises like the bench press and then other days incline decline. But I just thouhht that a TB routine was that every sessions was exactly the same. I like your way of it either way but just wanted to know. Also, I can see that basically all these exercises are from Jeff’s vid and you just put them together. Nice
@@BallisticStigmata I would increase the weight to keep it at failure on the third set. It really depends on your goals and how much time you have. So for me, I want to get stronger so I'll increase the weight if I can lift the previous weight no problem. Increasing set and reps (or volume) would still be great for hypertrophy and endurance training but for me that is secondary. Also Im doing commercial renovations right now so time is an issue for me. Increasing sets is out of the question but the advantages are there for sure. The workout above takes me about an 1h-1.25h which is plenty for my situation. I really can't extend that too much. So like I said, consider what you goals are and go from there. You may have some unsung bro science preferences that you'd like to keep in your lifts (for me it would be 3x8, but I'd be flexible if I hit a plateau) so by all means keep them and fiddle with this program as it pleases you.
@@frankmaka2763 Thanks for the reply. It definitely depends on overall goals. I emphasize muscular endurance and keep my rest between sets/exercises to 60 seconds. In my mind, looking at your format, I'd fly through it. So I guess in my case it would be beneficial to up the sets as well. Or even just add superset burn-outs to each muscle group. Appreciate you bouncing your ideas off me.
@@os6064 Thanks! Yeah I get what you are saying for sure since I'd love to focus on JUST bench for example. But after watching his videos and others, plus throwing in body building to the equation, then hitting each group in a balanced way is more ideal. For me hypertrophy is secondary to strength gains atm but it's a close second so I break down the muscles groups for that reason. Then there are muscles in close proximity to the one you working that aid your lifts (Jeff always mentions this like upper chest helping your flat bench or how a solid core and posterior chain will improve your squat). And besides that I've been doing these lifts for a while now so I cant let any of them go (this is a bro science mentality I know, but it helps get the weights off the ground). And like you said, each of these compound movements are very similar to each other just varied slightly. So the added benefits and strength increases for one exercise definately carries over to another exercise of the same muscle group for sure.
That being said I think it's certainly worth a try though. We are all different so even I might respond favorably to just repeating the same routine 3 times a week, then a changing up the routine down the line. If I plateau I'll certainly consider it but the gains are flowing right now so I'll be sticking to this.
Most needed video. There were freaking hundreds of videos on this topic, but Jeff's explained it nicely
Surendra So did the other Jeff, Jeff Nippard.
Let the gains begin .
Don't play gains wit me.
Oh, not a gain.
*continue
After working out for many years,
This guy explains everything i have missed by learning from trial and error.
Thanks Jeff
Dom would tell you... you’re wrong bro. Everyday is chest and bis. It’s practically one word. Chestandbis.
you think you made a joke, but it is LITERALLY TRUE... at least for me... biceps were always lagging (quality wise, not tight, just large and blobby) and chest started to sag... so i just added 3 sets of pushups on all days at the start of a work out (no matter what was trained that day) and 3 sets of biceps curls of any kind (usually preacher though) at the end of each work out and guess what... chest tightened right back up, no sag at all and best biceps i've ever had in my entire life even overcoming the genetic flaw of a soft bicep/delt tie in...
so yeah... chest and biceps EVERY DAY
😂
Who's Dom?
Reps for Jesus 💪
I could hear doms voice reading this lol
Next up: “How working out is KILLING your gains!”
Fuck off. Morons like you can't move on from that old unhelpful joke
Darth Benedict tf are you talking about bud
Darth Benedict chill
😂😂😂😂😂😂
Gave me a good chuckle :D
I was 325 pounds and I'm down to 160 at 5 foot 10. While I'm happy with all my weight loss which took me three years, I'm ready to transform my body more. Thank you for the videos!
Hi callan, currently i am also trying to cut fat . Can you please tell me which body split you followed for weight training ? Would be a great help.
Well done Callan great weight loss ,my suggestion is that you don't start eating heavily, but eat nice and clean wholesome Wholefoods, maintain your weight and go to athlean x.com and choose a program where you can steadily over a period of time put on some good body composition and muscle strength and athleticism good luck my friend, God bless you
Maaaaaaan....
160 at 5 10 is really good especially if your lifting too nice job.
Got get it callan!! Fuck it up, you can be proud of yourself.
I'm 55 and lifting to maintain my core athletic function-strength, stamina, and explosiveness-to increase my "healthspan" as I age. I wonder if you could do a video on that.
Since August 2022, I've been doing a very taxing core program to regain the strength I lost when I quit my gym during Covid: squats, dumbbell chest press, pullovers, bent-over rows, pullups, curls, Nordic hamstring curls, the Roman chair, and military presses. I started this routine, similar to what I learned for high school football: 3 days a week, full-body, 3x7 or 5x5 depending on how I felt.
My gains were slow and steady. Then I added the undulating periodization and saw more gains, but was spending too much time in the gym for a dude my age. So I dialed back, adding the TRX/ floor exercise calisthenics day. Much lighter weight, and high volume, limiting myself to 45 minutes. It's really save time.
Now, I hit the above total-body weight room routine twice per week (about 2-hours including a half-hour drive-time). I still use a -three-stage daily undulating periodization but split it over two weeks. I'm not sure if it's the active rest day, or what, but my gains have exploded.
Is this common? And does one's optimal training range change with age? Or did I just wast hours in the gym earlier in life when I could have been playing on my kids' Jungle Gym and doing archer pushups?
Right when i think i'm gonna get a nice simple answer , jeff hits me with alot of confusing stuff 😣
All he is saying is "don't do what I do, do what's right for you" if you got good arms but bad legs, do more leg stuff, look in the mirror and you will see what needs work on the most.
So...total body workout?
It's not too difficult bud. Basically pick a split that emphasizes training lagging body parts or parts you want to improve whilst avoiding overtraining a muscle by overlapping it too often like training triceps then chest next day.... Also change your split when things get stale to keep the gains going.
@@daviddudley81dd Thanks bro
@@ELITECODDER Thanks Man Appreciate that 👍🏻
7:39 Jeff has mastered the teleportation power
Instant Transmission
😂😂😂💀
😂😂😂😂.... The effect of intense workout
Jeff Cavalier is so trustworthy that I would give his video a like before watching it 😂💪
This is exactly my thoughts.
Mine aswell dude. His channel is so different to other youtubers. His video's are actually based on facts, experience and sience.
i like to mix it up with muscle confusion every two weeks. I do groups Monday-Friday with weekends off (excluding working outside chores) then a super-set for two weeks using what I think are the best exercises for each group one superset Mon, wed, fri. This, mixed with intermittent fasting has built muscle, cut both visceral and superficial fat and I feel great. Being that I am 53 and maintaining to keep up with two toddlers, i feel im doing okay. This site has been one of the biggest factors so my thanks to Jeff and crew
Video idea: Lowbar squat vs highbar squat? Wich one is better. Like so he can see
High bar is better on the knees and hips in my opinion. I'm trying to transition over. But ZERCHER method Trump's all!!
@@DeeZv1 ITS A MINDSET
@@commentconnoisseur1001 ITS A MIIIND*SET*!!!!!!!!!!!!!!! I don't know how many times I have to say it!
Been a while since an iron face off.
mart everts Watch Alan’s video on it
Jeff's sarcasm is strong in this one! 5:55
rajtoolsie sarcasm? that was great advice
You often times can see these guys friday night at the gym doing arms a few times.
While wearing the usuall party outfit including gold chains, "buisness" shirts, tight jeans and stylized hair.
They are officially known as Disco-Pumpers.
Good old sacroplasmic hypertrophy; hit a pump day on a Friday night for it only to look smaller/deflated
I bet jeff ties weight to his nuggets before dipping it in sauce
Aryan Khanna 😂😂😂😂😂
He uses different wrist weights.
First of all, Jeff doesn't eat nuggets😂
Haha! Yeah and I bet he ties weights to his "nuggets" too
He puts extra zinc in his sauces to add weight to the concentric.
Finally someone gives a legit view on bro-splits. I never understood why most criticism against bro-splits assumes training each muscle 1x per week. I've never seen bodybuilders do that, they do each muscle 2x per week and take Sunday off. This works well for powerbuilders who want to do those big compound lifts frequently as well and ensure proper recovery.
I do full-body workouts on Monday/Wednesday/Friday and on Saturday I do laps swimming(cardio).
Max-Hypertrophy is from training a muscle group 2-3× a week.
Thanks Jeff for your help.
Core workouts: am I a joke to you?
Who the fuck does "core workouts" when you have exercises like the squat and the deadlift in your routine
You include core workout on leg day
@@ratking01 I'm against devoting an entire session to working the core not core exercises in general you plebian.
@@yanni-duff I agree with you lol
@@yanni-duff i would go as far as to say no arm day is required either lol. I do a brosplit variant but I do not think arms have enough "Surface area" nor glycogen to rationally need a full 60-90min workout lmao.
I think beginners can fall into the trap of changing things up too often without really knowing what they're doing though. I was definitely guilty of that, every month I'd find something else online and completely change everything I was doing so it was hard to even tell if I was making progress or not.
Same here that was until I started using Jeff’s program lol real eye opener I’m doing the new full body program he came out with and all them weighted chin-ups, deadlifts, squats and bench are hella fun but old me would wanna do new stuff everyday instead of tuna do the same lifts and get stronger
Noor Kashif I’ve gained muscle doing Jeff’s workouts off his videos. I’d like to buy a program but resources like weights or a gym won’t be available as I head to military training. Would you say the full body program he put out works as far as strength and size goes?
vernon lee the only exception is maybe quads and glutes
What's the longest time you should stick with a split?
I've seen people say somewhere between 4-8 weeks but I'm starting to believe that maybe you should stick with something as long as it's working? If it's not working then change it but don't fix something which isn't broken
@@justvernon7772 seems legit 😂👌 I'm probably just over complicating things 😂
Watched this back in the day and couldn't really make sense of it. Came back to this video today with experience and a few years in the gym, and it was one of the most helpful things I've watched. Great one, Jeff!
Same
5:55 - So, arms before you go out and legs on the way home, Saturday morning! Got it.
I stopped trying to find the "right split/program" when I realised that my body was telling me what I needed all along. I just had to look in the mirror. So after a very close analysis of my physique and training routines over the last year, I realised that what I was doing wasn't giving me the best results. Sure I grew and got stronger, but I didn't look symmetrical. Some muscle groups grow/respond faster than others. My delts grow way faster than my pectorals, biceps and triceps. My quads overpower my hamstrings. So I started to create a split that worked around these issues, I also changed my exercise selections. I decided to increase the volume for the weaker body parts. Eg. Arms would be trained twice a week where delts once a week, I was doing them once a fortnight in the first month of my new split. It's been 12 weeks now and I've had great improvements across the board.
Nice man. I really find it hard to find the correct 'split' or weekly scheme. There are so many factors (nutrition, sleep, etc.) that I find it hard to point out and say this or that is the problem.
Burnd agreed
How did you fix the quad/hamstring imbalance
@@petersonnormil6799 I hit hamstrings twice a week. One day low volume and heavy. Second day high volume and high reps. I hit them 4 days apart,sometimes 3 days depending on how well they recovered. I reduced quad training to once a week and kept it basic. 3 exercised- 3 sets of 8-10.
@@berniel1991 sleep and nutrition are huge factors. My calories were higher on the day before and on the day I targeted my weaker body parts. Only 150-200 calories more.
Just remember. Whatever you’re doing now in the gym, it’s wrong.
I know fucker. fuck you
Jeff motivation surely is all truth, no motivation :D
Honestly, this is exactly the reason I stopped going to the gym, after a year of training
@@calebgamer1720 it was often that when I trained, gym coaches were giving me ill looks and laughed behind my back. And when I asked for help they were annoyed and expressed disdain. They were only nice to their customers (who paid for their assistance). Everything is about money for gyms, it's not enough to just buy a gym membership. You also have to pay gym coaches to train you, otherwise you will be viewed as a cheapskate
fuck off. You morons can't move on from this dumbass joke
Something that has worked for me is looking at my "workout week" as 8 days instead of 7 so I can add an additional rest day on a Push/Legs/Pull split. This way, all muscles get an equal amount of rest over the course of a week. Ideally, you could do this with any split variation, especially if you want to include an additional rest day or if you feel you're taking too many. Take the split on the bottom of Jeff's whiteboard, for example, make it a 10 day week and rest every 5th day, or a 6 day week and rest every 3rd day, whatever you want, which is ultimately Jeff's point. The only thing is you can't fall in love with training or resting on a particular day of the week, but at the same time your not subject to your split always being out of 7 days.
You have no idea how much you have helped me. You literally solved half of my life's problems. Thank you so much 💛💛💛
Literally have learned so much from this guy. I thoroughly enjoy his knowledge and videos. No bullshit, and real life experience.
Bro . You’re always dead on. This guy Jeff is 100% PROFESSIONAL. Keep up the amazing work, brotha!
Who said about the upper chest of Jeff
Prolly v shred
Yeah, I don't get it. Given that he isn't going for a bodybuilder physique, I think he has a well-developed upper chest.
Let's beat their ass. This guy is completely shredded.
@@lugohstsotofitness7817 Watch the video again brother...he said that people have actually said it at 9:40
power lifting freak What the fuck are you talking about dude?
His eloquence in this video shows how passionate he is for what he does. I appreciate that.
I'm now trying out one of the splits that's showcased here.
Monday: Chest and Biceps
Tuesday: Legs (and Abs)
Wednesday: Back and Triceps
Thursday: Legs (and Abs)
Friday: Shoulders and Forearms (I really need the additional forearm workout because mine are lacking and I want to look well proportioned.
On Saturday and Sunday I often go swimming, play tennis, football or go boxing as more of a hobby thing.
Additionally to all this, I go on a 5km morning run every other morning.
As Jeff suggested here, I try to incorporate exercises that will re-activate the muscles I trained 48 hours ago. For example:
On Wednesday, when I train my Back and Triceps, I will do a weighted chin-up for my Back, which also re-activates the Biceps I trained on Monday. Same goes for a push-up variation exercise in my Tricep routine, to re-activate my Chest which I also trained the Monday before. And so on.
This appears to work very well for me. I spent approximately 1 hour/1.5 hours in the gym each workday, my muscles have enough time to rest so that I can go full throttle on every workout. And I see a lot more results in the mirror than I did before with my Full Body split that I used to do 3 times a week.
Try it out, maybe it'll work for you. But then again, remember what is said in this video.
If it doesn't work, then take your time to plan a new routine. It really is different for everybody.
I’m new to all of this and am interested in this split. But I’m only exercising at home, can’t afford a gym membership right now. Do you have recommendations for what exercises to do on those days with that split you’ve chosen?
Ive tried it for a fzw weeks, and imo, though it really make you able to work well on your muscles (Ive put it thoightfully, with dips and pushups for the Triceps, as he did the chin ups for both the back and biceps, etc etc) bjt for the home stayerd who will read this, I'd really advertise you to do this in a gym, it's my personal experience but for someone who unfortunately only had access to one DB and calisthenics work, to reach a nice intensity was attainable only if I'd stay a big time in the park, which isn't the most profitable thing, I'm not a bodybuilder nor (yet) an athlete, so it's not worth taking 2hours a day working so much
But as he said, just choose what your mind respond the most to, imo, I'll switch back to a nice well built bro split
same here...it works
Have you kept this up? And if so how have the results been?
Same here but little different routine, started with Upper, Lower, Chest Arms, Legs, Back and Shoulders. Guys believe me or not, ı inspired this split from Layne Norton and ı quicky see the gains in mirror. It was not like getting pump or feeling excited about the nee split. I took before after photos and it showed that the split was clearly working. The idea is here is same again, you hit your upper body and lower body as hard as you can with low rep, low volume for maximal strength output. Then you go for high volume, high intensity workout, which includes, drop sets, supersets, maybe giant sets. As ı Said, you hit your chest and arms hard, you hit your legs, and finally you hit your shoulders and back. Whats happening here is by using secondary muscle activation by big lifts, for example: pull up, you again stimulate your biceps in 48 hour period. Because you activated them in chest and arms day. Your front delt highly activated by the nature of the anatomy. So you go to hit shoulders and back and you stimulate again. Thats the idea... As long as its suits you, no problem. My friends say, oh man you are ignorant. Guess what, they cant even recovery from their 2 hours of full body... Full body is great for beginner, but once you hit plateu you need some isolation work, split workouts.
Mon + Fri: Legs (everyone is doing Chest)
Tues: Chest + Tri (not many people using the bench compared to Mon)
Wed: Back + Bi
Thu: Shoulders + Traps
Sun: Upper Body
Genius thinking. ... I just work out later in the evening because all the phone zombie muppets clogging up the machines. Only downside is trip hazard carnage from all the random free weights lying around at the end of the day.
Thank you for this video, i am now totally confused.
Lol
Cause you dont use your brains at all. It is your problem dumbass.
Darth Benedict yuh mad cuh
@@vinzchannel01 calm down you dont have to be rude
Basically try different splits and see which works best for you
First time I watched this video I didn't used to go to gym. But after I have joined gym I realize how important the video is. Thank you. I've been doing total body training for a month and I'm confused because I don't get to train my arms at all. I can hardly do 5 exercises before an hour is up.
Should I say jeff's bicep or bicep's jeff?
Bicepius Brosephius
Jokes lol
Jeff's biceps or biceps's Jeff
The word you are looking for is "biceps"
Either is acceptable. But Bicep's Jeff is more politically correct. So... ;)
Ok I'll be honest... That totally went over my head
Imon Sanyal i ended up with more questions after I watched the entire video. Now I completely don’t know what to. Guess I’ll be doing the rest splits.
@@fridz66 I'll continue doing what my trainers advice
Imon Sanyal jeff saying in conclusion if u r not gaining & not seeing results in mirror change your workout. Simple.
Push pull legs
Taha Muqtader ...That’s not simple. Everybody came her for either a change or to start. That’s already been established. Saying you need a change if it doesn’t work doesn’t change anything. The question is to what to change to. The question isn’t “should I change”.
Even though my particular goal isn’t to train like an athlete, the information you give is still extremely helpful and I’ve been recommending you to everyone, regardless of their goals.
Wow 2 years ago haha
Personally I do a 3 day split. 3 days on one day off. I do legs with front and mind shoulders. Next day I do biceps rear delts and back. On the third day I do chest and triceps. Abs every other day. Not much overlap this way. Everything gets worked out twice and everything gets plenty of rest. I am seeing a lot of results with this schedule and quickly. My day off always changes since its every 4th day. Sometimes on my off day I still go to the gym do light cardio abs and stretching. This combined with 5-6 meals a day it's really been working better than anything I have done in the past.
8:36 PREACH JUST PREACH!!
Jax!!!
Love it when some of my favorite youtubers respect each other.
+JaxBlade My ninja i see you everywhere
@@ibrahimismail7881 not a good Ninja if you see him everywhere 😂
"Every body is different and reacts differently"
-Jaxblade
my split:
Mon - McDonald
Tue - KFC
Wed - Popeyes
Thu - In n out
Friday - five guys
Sat - pizza hut
Sun - rest day. only ice cream and coke
FUCK YOU!
@Jeremiah Castillo FUCK YOU TOO!
@@PaulWilliamE. niggas mad.
Paul William ye I know you fuck with the universe
Spades no. To maximize the gain you have to follow my diet split
I was doing a typical bro split when I first started lifting nearly 5 years ago, and I hit the plateau. So I amped up the days slightly and tried a push pull legs split. Did that for 6 months and still no results. I recently started a Powerlifitng, Total Body workout, and have been doing it for almost a month now and I’m already seeing results. Jeff is right. If you wanna see changes, you gotta break away and make the changes.
Yeh I mostly just do powerlifting . 75% of my workout time is with barbells . So many guys in the gym barely touch a barbell all day always doing some dumbbell or cable work . I use dumbbells and cables too but only after I have put in some good sets of deads , squats , bench , ohp etc (not all on same day obv) . That's what works for me atm and I enjoy it as well
Mark Withers Same. I’ll do 3 main heavy compound movements (Squat, Bench, And Deadlift) and throw in some isolation exercises on my lagging parts in between. It’s working really well right now. The next day I’ll do the other 2 main heavy compound movements (Row and OH Press) continuing to do Squats and throwing in the isolation exercises. It’s working really well for me too. And you’re right, it’s fun.
What have you done differently other than changing to a TBT approach? More food intake? More sleep? Better programming? Or has everything remained the same with the exception of changing your split?
Common Sense Well, I did go from a third shift job to a first shift job, so I have been sleeping a lot better too. I try to eat as much as I can (healthily) when in fall/winter months too but sometimes I get too full lol.
Interesting. Assuming you were implementing the bread and butter compounds in your bro split I'd venture to guess the change in your shift, as well as trying something new allowing you to put all your effort into the basics along with progression was the trick. I personally feel the "bro split" that Jeff outlined which is the second on the screen at the end of the video, is a damn good way to mix a bro split with moderate frequency if you pick the right lifts, if you ever think about switching back for a change.
Here is my split. I've been out of the gym for far to long. Re training my body has been a challenge
Monday- Shoulder/Chest: Bench, standing Military press, Dumbbell fly, shoulder raises.
Tuesday- Legs
Wednesday- Bicep/Tricep: Skull crushers, Straight bar curl, Cable pull downs, Hammer curls.
Thursday- Legs
Friday- Back: Deadlift, Barbell bentover Rows, close grip pull downs, shoulder shrugs. I focus a lot on lats on this day. Want that taper look!
Before I start my lifting I do 5 min. on stair master, and 15 after. 4 sets x 10 reps of pullups.
Frank zane: a, b, c, rest, repeat.
Beeing doing that forever and it works great
A. Chest, triceps and shoulder
B. Back, traps, biceps
C. Legs and abs
Best split I find but I get what Jeff's saying here to get through plateaus and allow for optimal gains in areas you feel are lacking
I done that m w f for years and have pretty nice muscles
Do you realize that is literally the PUSH PULL LEGS plan
So, do you go to the gym only 3 days a week, or 6 days with a rest day between them ?
Please continue with The Perfect workout series Jeff!
Why some people dislikes Jeff videos? I found them very informative. Those videos helped me to change my workout routine.
I really need your opinion about my split:
Day 1: Push/abs
Day 2: Pull/legs
Rest
Day 3: Push/abs
Day 4: Pull/legs
Rest
Rest
I came up with this split because I’m not doing well with leg days, it leaves my legs in pain for several days which prevents me from training my legs twice a week. So I decided to split the leg day into two days.
I’m 39 years old male, started my resistance training a year a go, and everything is going so well apart from leg day 😢.
I appreciate your help.
"I'm advocating for change."
Jeff Cavalier for President
You know Jeff is the man when this video helps you out with a case study assignment for your Exercise Testing and Prescription class.
8:10 That is simply FACTS!!!!
Oops hey what are you doing here? Lol jk
Lots of luv my guy. Appreciate your channel as well 👏🏽
So so true
It’s not true... that’s what a study does, it does research on hundreds of athletes and combines it with the knowledge about muscles. Also strength coaches basing their training schedules of of their experience with people they train is a study itself lmao.
Joeri Verhagen I’m not saying that all studies are wrong. But you have to practice what you preach and have experience first hand doing it otherwise you can’t really give a real honest perspective on it. It’s like going to a dentist & and letting him operate on you when all his teeth have already fallen out. Anyone can read a book and get qualifications it’s about applying it and having experience .
I do chest/back, bis/tris, legs/shoulders. Then repeat with 1 rest day. This gives the muscle groups 2 days rest and then 3 days rest. Back helps stabilize the chest, arms are self explanatory, and I do alot of leg exercises with dumbbells so my shoulders are getting massive work on a leg/shoulder day. Superset of chest, superset of back, then repeat, final superset mix of chest and back. Same formula on the other days. Working really well for me. One week out of the month I do full body mon/wed/fri rest all other days so my body can recover. 💪
Using Jeff's "Perfect Workout" series, I've been doing this sequence for the last few weeks. Seems to be working:
1. Legs & Abs
2. Chest
3. Back & Abs
4. Triceps
5. Biceps & Abs
6. Shoulders
7. Off or Forearms & Abs
If you don't care about weekly rotation, you can repeat legs on day 5 and make it an 8-day cycle. I may do that in the near future.
I thought about swapping Triceps and Shoulders but the idea of doing cheat lateral raises a day after a shrug ladder made me change my mind.
Bro that list just made my day now im gonna writ those exact list on my book
I feel like you may as well do forearms on the same day as biceps but other than that it’s good.
Who wakes up on a Monday and genuinely says “ight it’s time to hit legs”
@@freddydominguez6150 gotta do what you gotta do
Only issue is that its recommended to train muscle groups twice a week for optimal hypertrophy and strength gain but with this split your only hitting each muscle once a week
This is without doubt some of the most helpful training guidance I’ve ever heard.
The long story short, there's no magic answer that works for everyone
Translation: whatever you're doing is wrong and killing your gains.
Best workout Split:
Monday: Back Biceps
Tuesday: Chest Triceps
Wed: Legs
Thu: Shoulder & Arms
Friday: Rest
Saturday: Upper
Sunday: Lower
There is no best/perfect split. There is only what works for you and for you alone. Also so many people try to find ''the perfect split'' when they don't even know the correct form
What the shit is upper lower
@@anthonypulido5141 Upper body lower body
Lol can't agree with you more Jeff. Hitting arms on a friday night before going to the bar is the key 😜💪
sure, bottom bitch
I've been avoiding the gym on Fridays (late afternoon, night) for over 15 years because of chest/arm bros. I can't stand the idiocy of it all.
Quite sad really when you think about it
I always end Saturday's workout with one set of bicep curls no matter what. Old tradition.
comumpintor That is the worst excuse to not go to the gym ever
After watching/listening to this video a few times and feeling confused, here are the main points that stand out to me.
No one split is perfect. All the splits he shows have their pros and cons.
Don't follow the same one for too long or else your body will get used to it and you'll stop seeing results.
If you're not seeing results with particular muscles, then modify or switch to a different split that works those muscles more often.
11:28 really brought it all together for me.
Because you are a physical therapist I trust and believe what you said 100%
I'm starting a superset everyday routine
1st day: chest, shoulder
2nd day: bicep, triceps
3rd day: back, legs,
4th day : rest or cardio
Then repeat with different exercises
Jeff, I give you a big fat:. *“THANK YOU”*
This video was really helpful....For those who are still confused: *The key* is to change ur workouts when YOU stop seeing IMPROVEMENTS with ur contemporary workout.
_Here's a bonus_ :
Better to stick to science splits and also create 48 hours of difference in push/pull workouts of each muscle group
*Stay fit, Stay strong* 💪🔥🙌🔩🏃
*All da best!*
-A big fan of Jeff.
Actually a great video. The second "bro" split on the screen there is actually a very sensible way to train that would allow at LEAST 2x a week frequency for all muscles, while allowing the trainee to add in more exercise variation/volume, hit more major movements fresh, as well as allowing (in theory) shorter training sessions, than say a upper/lower or push/pull split done 4 days a week. In reality, at the end of the day, there are a different ways to skin a cat, and I think as a whole, with the wealth of good AND bad information we have at our fingertips these days, simple things like picking a workout split can become a tedious task to those that are victims to over analyzing such things.
You read one study saying "this is the right way" then 5 minutes later, there's a study saying the exact opposite, and they all offer up reasonably sound arguments. I've ran just about every split you can imagine. My best gains ever were when I was running your typical 5 days bro split (that wasn't very well thought out) when I was younger. Why? because I actually enjoyed it, it was fun. It wasn't until I started following strictly what the "science said" that I started to stall and lack enjoyment in my training, because I was forcing myself to run programs that I didn't really have an interest in, because "science said so." It's nonsense. Funny enough, 95% of the people riding the TBT wave and promoting that as the new gospel, rarely look remotely impressive physique wise. Same goes for the very few people I know that follow such programs like it's the second coming of Jesus. Full body programs are cool, and quick way to build a base of strength as I've done them myself, but they are not a prerequisite by any means even as a novice. Let's also not forget, the tired saying of "this is how the golden era guys trained" as a weak attempt at justifying such a training protocol. These modern TBT programs are NOTHING like the programs ran by the golden era guys, just for the record.
It can be whittled down to a simple question, "what is your end goal?" If you're not concerned with maximum muscle gain and you're just looking to get in, or stay in shape and get a little stronger, then a TBT program is perfect. Are you looking to add muscle as well as strength equally and can afford more than 3 days a week in the gym? Then run a upper/lower or push/pull split. Love training and want to maximize strength or hypertrophy and have large amounts of free time? Give push/pull/legs 6x a week a go. Do you PERSONALLY prefer doing say a chest and bi day, back and tri day, leg day focusing on quads, another focusing on hams, as well as one focusing on delts and traps? Give a program like the second one on the screen Jeff highlighted a go. Just pick logical exercises that will provide enough overlap that will allow your muscles 2x a week worth of stimulation. ANY sensible program will work, but when you have a specific goal in mind, there may in fact be better ways to split things up to get you there.
It's really simple folks, but there seems to be extremists on both sides of the fence. Some people only have 2 or 3 days a week to train, some people have unlimited free time, or just love being in the gym, some people want to compete in bodybuilding, some want to compete in power-lifting, some just want to be strong as hell just for the sake of doing so, some want to be as jacked as possible just for the fuck of it with no intention of stepping on stage. Regardless they are all goals and need to be approached in a way that will get you to said goal, regardless of what someone said on a lab paper. In the end, consistency is what trumps all, and running a program you thoroughly enjoy, as long as it's designed sensibly with progression in mind is all that matters. You remain consistent, train smart and stay injury free and you'll hit your limit regardless of your split. This is a journey folks, enjoy it.
You, my friend, are very much on point. Not that it's required, but I believe even Jeff would agree wholeheartedly with what you said.
Damn well said
What about banana splits? Do those count?
weenermeat only if you mix it up with chocolate sundaes
Two fat scoops of athlean rx on top and you are set
No, it's a vegetable .
On a Sunday morning, no less!
😂