I do 4day training Legs Chest&tricep Back&bicep shoulders&cardio As a skinny Guy with high metabolism and life schedules I don't want to get too exhausted
great video, honestly sticking to a split you enjoy is what works long term, was on a 5 day PPL-Upper-Lower split for a long time but recently swapped the Upper day to a Shoulders and Arms day, to focus on them, and enjoying my sessions all the more
Excellently summarized the topic without needless fluff. In the sea of sensationalist fitness content that is UA-cam, your channel is a sturdy beacon of calm and reasoned discussion on the fitness questions that matter. No BS such as loud/dramatic/pushy intros or endless beating around the bush before getting to the point. A vote for U/L from me!
1 thing I have learnt.. if you want to focus on a particular muscle hit it first and hit it twice a week.. So if its rear delt you can hit it before starting leg day. Just do not do a compound workout(it will hamper your other workout if your squeezing in someother day). Maybe a set of 3 of isolated helps a lot..
Take it from someone who has been lifting since they were 16 and are now 35: Don’t step over dollars to pick up pennies. Sure, you might gain 2% more muscle growth (which isn’t much) by doing 3x the volume…but I promise you joint stress will catch up to you fast. Who will build more muscle, the guy who is able to consistently lift for 10 years straight, or the guy that gets injured every single year then has to back off training (sometimes entirely) let their joints heal, do rehab, then get back to it and have to catch back up. I’ve been injured more times than I can count, including disc herniations, should strains, neck issues, golfers elbow…you name it. You will build more muscle on lower volume simply because you allow more recovery and in the long term I can almost guarantee you that the person focusing on recovery will have a much greater increase in muscle mass.
It's definitely important to stay healthy and consistent over time. In my experience, injuries/joint pain are rarely a result of doing too much volume, but more so as a result of lifting heavier loads than I should be with less-than-ideal technique, and trying to progress reps & load too fast. Then of course, more poor-quality volume can excacerbate things 👍
@@FlowHighPerformance1 I would agree with you if we were talking about the average trainee of intermediate strength levels and training not as intense. It would be simply false saying that doing more volume at the same level intensity does not increase the chance of injury. You’re literally doing more sets at high levels of moto unit recruitment. If you were to leave reps in reserve and train with lighter loads, sure that’s not going to injure you especially when you’re not at the late intermediate early advanced stage.
Monday-Thursday: I do Leg (Quad, Ham, Calves), Push (Chest, Tris, Neck), Pull (Back, Bis, Forearms), Plus (Delts and Abs) Friday: Rest Day Saturday: Arms (Tris, Bis, Forearms) then later Legs Sunday: Delts, Neck, Abs then later Chest and Back
@xvvxvvxvvx Sure, you have to adapt volume and intensity to the relatively short recovery period - but since they aren't prime movers they don't have to be fully recovered.... just recovered enough to not impair the workout 😊
awesome video as always, since I still consider myself a novice lifter and I almost always aim for 12sets/week, 4sets×3/muscle group/week > 2sets×6/muscle group/week who knows I might see improvements in quality of my workout. on a side note I think you should delve into training methods for each muscle group as you've covered everything necessary related to volumes; stuff like partial reps comparing different forms of exercises compound vs targeted... etc
My week is a daily 30 min zone2 morning run, followed by a hard session later in the day Mon: torso(back, Chest, shoulders) Tue: limbs (bis, tris, quads, hammies), shoulder, core Wen: long endurance session (cycling, running or swimming) Thu: Torso Fri: limbs Sat/sun: depending on recovery status off, long endurance session or intervals. I found the torso-limb split most enjoyable as legs are heavily taxing for me. I can manage chest and back combined, but adding arms to that would be too time consuming. So I cut them from the upper day and add them to the lower day.
Right now I'm doing a 3-month rotation. It starts low weight with lots of reps and does 3 weeks of adding more volume, a de-load week, then more weight at a lower volume (but still increasing for 3 weeks), another de-load week, and then I do a week of max triples, max doubles the week after, then a max single after that (keep increasing weight until failure or just before it might risk injury). The last two weeks are to find my max single for the next set of exercises, followed by a rest week. My last rotation was dumbbell hammer curls, dumbbell overhead press, back squats, deadlifts, leg press, and lat pulldowns. I started (respectively) at a max of 30 pound dumbells, 30 pound dumbbells, 135 pounds, 295 pounds, 600 pounds, and 135 pounds. I just maxed out at 55 pound dumbbells, 50 pound dumbbells, 295 pounds, 345 pounds, 1000 pounds, and 185 pounds. I'm pretty new to most exercises in the gym, but I think it's important to vary up how much weight, how many reps, and how many sets you're doing each week so that you always have a fresh stimulus for muscle growth and strength.
I've created a bit of a PPL hybrid for myself where I do Chest, Triceps, Side Delts, Calves, Hamstrings on one split and do Back, Biceps, Glutes, Quadriceps on the other. I find this to be the most beneficial in terms of achieving weekly volumes and recovery synergy for full body as I'm able to hit each split 3 times a week if I work out 6 days a week versus just being able to hit each 2 times on a traditional PPL split.
@johnjohntv1195 Sure, I could do both everyday, but then I would need to compromise my volume on other muscle groups. Let's say I go to the gym 6 days this week, my total set volume for side delts would be 18 and biceps at 20. I achieve near MAV for side delts and at MAV for biceps on a full body set up. My goal is full body development with focus on upper body which my split has been designed for with balanced compromises to achieve my goals. Ultimately, recoverability can be different for everyone and practicality of time is another aspect that is different for everyone. My split allows me to achieve the best weekly volume from 2 days/wk to 6 days/wk to easily adapt to changing availability.
I found peace and happiness with just 3x a week. Wednesday, I do arms. Saturday I do chest. Sunday, I go back. Legs I rotate in giving all parts one week off every month. This is giving me results, and I have mental capacity during the work week to study, learn do anything else.
Full body high frequency here. It just feels right and skyrockets them gains for me. Anectodal evidence but I aint changing it. 30-40 mins in and out during lunch break 2-3 sets per exercise mon-fri. Ez pz. Simple, honest gains
Here's mine: Monday - Zone 2 run + calisthenics Tuesday - Hill interval run + Yoga Wednesday - Zone 2 run + calisthenics Thursday - Legs and core day Friday - Arms and shoulders day Saturday - 3 hour run Sunday - Chest and back day
I do PPL UL, started just this August and it's working great. Ofc in the future I might just change it up just to experiment but for now I like 5x days/week
@@brokenbadge4273 hmm now that you've mentioned it. I might try that next week 😅. I do more Quad focused exercises for my 1st leg day then hamstring/glutes on 2nd leg day. That way I can still train legs twice and not take too much time per session.
I think its fine. It would be difficult to train each muscle group with a high volume, but that is only really necessary if you are trying to maximise muscle growth
With more and more men on HRT in their 40s, 50s, and 60s do you think that there would be no reason it couldn’t apply to us also. I used to get wicked sore in my 30s and 40s but not anymore.
I actually train as much as i can that specific week. Some weeks that's 5 days. Some 2/3. Most weeks its 4 70min workouts. There have been weeks where i can only fit in 1h/week. Not giving a fck about split and just making training fit in my life has given me new newbie gains. Instead of streasing if i will get my volume in, i do what i can.
Day 1: Chest/back Day 2: Shoulders/lats Day 3: Arms Day 4: Legs Repeat Take rest days as needed. If not needed, just keep continuing everyday. Do take note, I only do 1-3 sets per exercise only which gives me about 5-10 sets per muscle group per day.
I personally do giant sets on most exercises, meaning short rest intervals (20-30s) and repeating until I get a predefined number of reps. I go with 30 with a weight for 8 rep max. That way I can accumulate a lot of reps with high mechanical tension, most of them in close proximity to failure. I get 30 reps with a higher tension than on a 3x10, get more so called effective reps and it takes less time than 3x10 with three minutes of rest 😉 I call that a win-win.
Thanks for this video! When we consider weekly volume per muscle group per week, do we count only the primary muscled worked, or the secondary muscles as well? (For example if i do 3 sets of pull ups, it counts only for back, or for biceps as well? )
Good question. I prefer to only count volume for the muscle DIRECTLY trained. ie. 3 sets of pull ups would be only counted for back, not biceps. Here is a video I have made on this topic ua-cam.com/video/caPcbOzAy2s/v-deo.html
I've recently watched a video with Dr. Mike Israetel and Dr. Milo Wolff where they talked about some studies regarding volume and probably the best way to do this is to count for example 1 set of bicep curls as 1 set for biceps and then 1 set of pullups as 1 set for back and 0,5 set for biceps. Seems reasonable to me.
i have a question if anyone can answer, You see i follow a upper/lower split but after my first two workouts, for example monday upper, tuesday lower. Then im quite sore, another example would be like last week i did legs on tuesday and i was still a bit sore by thursday...or am i just overthinking it
A little soreness is not an issue, you can still train. If you are still very sore, then you might look at implementing a training split which trains each muscle only 1x / week
Does an amateur need maximum growth speed? I don't think so. In my opinion, joint health, enjoyment of training and lack of fatigue are much more important. In my opinion, an amateur needs about 3 sets per week. The program can be like this, especially if you have equipment at home: Monday, Wednesday, Friday: Squats Bench press Bent-over row Tuesday, Thursday, Saturday: Deadlift Overhead press Pull-ups Sunday: Rest Only one working set in all exercises. In my opinion, it is better to train in the morning before eating and showering. Before the main workout, I think you can do a little cardio to warm up, and after the main workout, stretching. With such workouts, you do not need to specially rest between sets, wasting time - the time to prepare the barbell for the next exercise will most likely be enough for rest. There are no overlapping exercises like bench press and standing press in the same workout - each set is performed with maximum efficiency, or almost maximum, if you take into account the impact of the previous exercises.
your legs isn't going to recover in time for the 2nd lower day if its after 2 days,no way in hell you will be able to squat the same weight after 2 days for the same rep and sets
I prefer front / back program. Mon = Squat , Leg press , Lex extend + Push Tues = RDL, leg curl , calves + pull Wed = Cardio + bodyweight - Repeat. Since im in college and working Time is an constraint but this keeps me fit
The systemic capacity of most amateur lifters is the biggest limit and this capacity is often reached at already 2-8 sets per week. So it does not make sense to aim for a theoretical number of 20 sets per week :-D. Do less volume and focus more on your regeneration.
@@omegaman_ The gigantic mistake you all make is, that you think studies are worth more then wisdom. There is no study done over 60 years of training, max studies are over 8 weeks. It is like you are reading a studie about running, that says starting at a startingblock, throwing your arms around makes you the fastest, therefore you have to go all out. While in fact you are smoked after 10-20 seconds and running at an efficient pace wins the long race.
The program you will adhere to is the one you should do
Exactly
I do 4day training
Legs
Chest&tricep
Back&bicep
shoulders&cardio
As a skinny Guy with high metabolism and life schedules
I don't want to get too exhausted
Beer and pizza it is then.
I would say it's mor fun to do something which u have success with doing a plan for years with no results will result in discontinuation
great video, honestly sticking to a split you enjoy is what works long term, was on a 5 day PPL-Upper-Lower split for a long time but recently swapped the Upper day to a Shoulders and Arms day, to focus on them, and enjoying my sessions all the more
definitely important to find a training split you enjoy 👍
Excellently summarized the topic without needless fluff. In the sea of sensationalist fitness content that is UA-cam, your channel is a sturdy beacon of calm and reasoned discussion on the fitness questions that matter. No BS such as loud/dramatic/pushy intros or endless beating around the bush before getting to the point.
A vote for U/L from me!
Glad you enjoy the content 💪
1 thing I have learnt.. if you want to focus on a particular muscle hit it first and hit it twice a week..
So if its rear delt you can hit it before starting leg day.
Just do not do a compound workout(it will hamper your other workout if your squeezing in someother day).
Maybe a set of 3 of isolated helps a lot..
7 day arms split 💪
Gru from Despicable Me
@@CelebrityMomentsssss 😭😭😭
Take it from someone who has been lifting since they were 16 and are now 35:
Don’t step over dollars to pick up pennies.
Sure, you might gain 2% more muscle growth (which isn’t much) by doing 3x the volume…but I promise you joint stress will catch up to you fast.
Who will build more muscle, the guy who is able to consistently lift for 10 years straight, or the guy that gets injured every single year then has to back off training (sometimes entirely) let their joints heal, do rehab, then get back to it and have to catch back up.
I’ve been injured more times than I can count, including disc herniations, should strains, neck issues, golfers elbow…you name it. You will build more muscle on lower volume simply because you allow more recovery and in the long term I can almost guarantee you that the person focusing on recovery will have a much greater increase in muscle mass.
It's definitely important to stay healthy and consistent over time. In my experience, injuries/joint pain are rarely a result of doing too much volume, but more so as a result of lifting heavier loads than I should be with less-than-ideal technique, and trying to progress reps & load too fast. Then of course, more poor-quality volume can excacerbate things 👍
@@FlowHighPerformance1 I would agree with you if we were talking about the average trainee of intermediate strength levels and training not as intense.
It would be simply false saying that doing more volume at the same level intensity does not increase the chance of injury. You’re literally doing more sets at high levels of moto unit recruitment. If you were to leave reps in reserve and train with lighter loads, sure that’s not going to injure you especially when you’re not at the late intermediate early advanced stage.
Monday-Thursday: I do Leg (Quad, Ham, Calves), Push (Chest, Tris, Neck), Pull (Back, Bis, Forearms), Plus (Delts and Abs)
Friday: Rest Day
Saturday: Arms (Tris, Bis, Forearms) then later Legs
Sunday: Delts, Neck, Abs then later Chest and Back
nice, sounds solid 👍
You don't find that on Sunday your arms are too weak to do chest and back well?
@xvvxvvxvvx
Sure, you have to adapt volume and intensity to the relatively short recovery period - but since they aren't prime movers they don't have to be fully recovered.... just recovered enough to not impair the workout 😊
awesome video as always, since I still consider myself a novice lifter and I almost always aim for 12sets/week, 4sets×3/muscle group/week > 2sets×6/muscle group/week who knows I might see improvements in quality of my workout.
on a side note I think you should delve into training methods for each muscle group as you've covered everything necessary related to volumes; stuff like partial reps comparing different forms of exercises compound vs targeted... etc
Thanks for the suggestion, always good to know what the people want! I've definitely covered some of these topics on the channel too 💪
Top notch, as always.
Going from PPL 6/7x days to Upper/Lower 4x, as my volleyball season starts. Will only try and reduce total volume by like 25% 😅
My week is a daily 30 min zone2 morning run, followed by a hard session later in the day
Mon: torso(back, Chest, shoulders)
Tue: limbs (bis, tris, quads, hammies), shoulder, core
Wen: long endurance session (cycling, running or swimming)
Thu: Torso
Fri: limbs
Sat/sun: depending on recovery status off, long endurance session or intervals.
I found the torso-limb split most enjoyable as legs are heavily taxing for me.
I can manage chest and back combined, but adding arms to that would be too time consuming.
So I cut them from the upper day and add them to the lower day.
Great video!
Right now I'm doing a 3-month rotation. It starts low weight with lots of reps and does 3 weeks of adding more volume, a de-load week, then more weight at a lower volume (but still increasing for 3 weeks), another de-load week, and then I do a week of max triples, max doubles the week after, then a max single after that (keep increasing weight until failure or just before it might risk injury). The last two weeks are to find my max single for the next set of exercises, followed by a rest week. My last rotation was dumbbell hammer curls, dumbbell overhead press, back squats, deadlifts, leg press, and lat pulldowns. I started (respectively) at a max of 30 pound dumbells, 30 pound dumbbells, 135 pounds, 295 pounds, 600 pounds, and 135 pounds. I just maxed out at 55 pound dumbbells, 50 pound dumbbells, 295 pounds, 345 pounds, 1000 pounds, and 185 pounds. I'm pretty new to most exercises in the gym, but I think it's important to vary up how much weight, how many reps, and how many sets you're doing each week so that you always have a fresh stimulus for muscle growth and strength.
I've created a bit of a PPL hybrid for myself where I do Chest, Triceps, Side Delts, Calves, Hamstrings on one split and do Back, Biceps, Glutes, Quadriceps on the other. I find this to be the most beneficial in terms of achieving weekly volumes and recovery synergy for full body as I'm able to hit each split 3 times a week if I work out 6 days a week versus just being able to hit each 2 times on a traditional PPL split.
Doesn’t seem optimal. For example, side delts recover much faster than chest. Biceps recover much faster than quads or back. So why wait?
@johnjohntv1195 Sure, I could do both everyday, but then I would need to compromise my volume on other muscle groups. Let's say I go to the gym 6 days this week, my total set volume for side delts would be 18 and biceps at 20. I achieve near MAV for side delts and at MAV for biceps on a full body set up. My goal is full body development with focus on upper body which my split has been designed for with balanced compromises to achieve my goals. Ultimately, recoverability can be different for everyone and practicality of time is another aspect that is different for everyone. My split allows me to achieve the best weekly volume from 2 days/wk to 6 days/wk to easily adapt to changing availability.
sounds solid to me 💪
At least for me this is probably the most underrated fitness channel ever ❤
The answer is train the muscles you want to train as often as possible, if Hypertrophy is the goal
I found peace and happiness with just 3x a week. Wednesday, I do arms. Saturday I do chest. Sunday, I go back. Legs I rotate in giving all parts one week off every month. This is giving me results, and I have mental capacity during the work week to study, learn do anything else.
I train upper lower 2 days on 2 days off.
Full body high frequency here. It just feels right and skyrockets them gains for me. Anectodal evidence but I aint changing it.
30-40 mins in and out during lunch break 2-3 sets per exercise mon-fri. Ez pz. Simple, honest gains
nice 👍
Here's mine:
Monday - Zone 2 run + calisthenics
Tuesday - Hill interval run + Yoga
Wednesday - Zone 2 run + calisthenics
Thursday - Legs and core day
Friday - Arms and shoulders day
Saturday - 3 hour run
Sunday - Chest and back day
I love the inclusion of endurance, cardio and yoga.
Sounds great but I don't think I could do calisthenics on Monday when I worked my chest and back on Sunday.
Nice! Fitnessfaqs also posted a video on a similar topic on the same day! 😊
Im currently training with an Arnold Split and I like it more than the ppl I was doing before.
I do PPL UL, started just this August and it's working great. Ofc in the future I might just change it up just to experiment but for now I like 5x days/week
how about UL PPL? My legs need more time to recover.
@@brokenbadge4273 hmm now that you've mentioned it. I might try that next week 😅. I do more Quad focused exercises for my 1st leg day then hamstring/glutes on 2nd leg day. That way I can still train legs twice and not take too much time per session.
Whats your take on lifting 2 days a week?
I think its fine. It would be difficult to train each muscle group with a high volume, but that is only really necessary if you are trying to maximise muscle growth
Something that i can recover from
With more and more men on HRT in their 40s, 50s, and 60s do you think that there would be no reason it couldn’t apply to us also.
I used to get wicked sore in my 30s and 40s but not anymore.
yes, I think the same principles still apply. Just the context might differ at different stages of life
I actually train as much as i can that specific week. Some weeks that's 5 days. Some 2/3. Most weeks its 4 70min workouts. There have been weeks where i can only fit in 1h/week. Not giving a fck about split and just making training fit in my life has given me new newbie gains. Instead of streasing if i will get my volume in, i do what i can.
Nice, that is the ultimate autoregulated training program 👍
Day 1: Chest/back
Day 2: Shoulders/lats
Day 3: Arms
Day 4: Legs
Repeat
Take rest days as needed. If not needed, just keep continuing everyday. Do take note, I only do 1-3 sets per exercise only which gives me about 5-10 sets per muscle group per day.
Too much overlap
Doesn't make any sense
What do you think about doing rest pause sets in every workout?
I think it is fine. I personally like drop sets, myo reps, rest pause type training as it is very time-efficient
I personally do giant sets on most exercises, meaning short rest intervals (20-30s) and repeating until I get a predefined number of reps.
I go with 30 with a weight for 8 rep max.
That way I can accumulate a lot of reps with high mechanical tension, most of them in close proximity to failure.
I get 30 reps with a higher tension than on a 3x10, get more so called effective reps and it takes less time than 3x10 with three minutes of rest 😉
I call that a win-win.
Try 2x days a week
Thanks for this video! When we consider weekly volume per muscle group per week, do we count only the primary muscled worked, or the secondary muscles as well? (For example if i do 3 sets of pull ups, it counts only for back, or for biceps as well? )
Good question. I prefer to only count volume for the muscle DIRECTLY trained. ie. 3 sets of pull ups would be only counted for back, not biceps. Here is a video I have made on this topic ua-cam.com/video/caPcbOzAy2s/v-deo.html
@@FlowHighPerformance1 Thank you!
I've recently watched a video with Dr. Mike Israetel and Dr. Milo Wolff where they talked about some studies regarding volume and probably the best way to do this is to count for example 1 set of bicep curls as 1 set for biceps and then 1 set of pullups as 1 set for back and 0,5 set for biceps. Seems reasonable to me.
How many calories burned during exercise? How to calculate please explain that
Check out this video ua-cam.com/video/eX0TYkY1ba8/v-deo.html
what about that study what say that for optimal muscle growth you have to train it 52 sets per week??
Yes, more volume is generally more effective. Although you would need to balance volume with practical constraints.
That study is garbage. When you break it down, it was really more like 7 actual sets that counted
I got lower back pain from rdl is hyper extension a good alternative?
yes, definitely a good low-stress alternative 👍
@@FlowHighPerformance1 thanks I wish my gym had the reverse hypertension
study while working out. it'll improve ur results anyway
Full body 3 times per week, I see no reason to change that ever.
Why? Volume is good
If it suits you, there is nothing wrong with it 💪
Best routine ever. Don't forget to add cardio on rest days.
how long is your one fullbody session?
@@brokenbadge4273 usually 1hr 40 mins. I do full body mon,wed,fri. Tuesday swimming, Thursday and Saturday various forms of cardio.
i have a question if anyone can answer, You see i follow a upper/lower split but after my first two workouts, for example monday upper, tuesday lower. Then im quite sore, another example would be like last week i did legs on tuesday and i was still a bit sore by thursday...or am i just overthinking it
A little soreness is not an issue, you can still train. If you are still very sore, then you might look at implementing a training split which trains each muscle only 1x / week
Okay thank you very much
How often do you Deload ?
deloads are not necessary if you dont feel fatigued. Just deload if/when you feel like you need it 👍
No need to reload if you keeping frequency and volume in check
How many days should an intermediate lift? Also how much volume
these questions are explained in the video
What split would you recommend?
Depends on the context of the person. How much time do they have, do they have other goals, what muscles do they want to prioritise etc.
@@FlowHighPerformance1is there any way i could message you somewhere please?
Does an amateur need maximum growth speed? I don't think so. In my opinion, joint health, enjoyment of training and lack of fatigue are much more important. In my opinion, an amateur needs about 3 sets per week. The program can be like this, especially if you have equipment at home:
Monday, Wednesday, Friday:
Squats
Bench press
Bent-over row
Tuesday, Thursday, Saturday:
Deadlift
Overhead press
Pull-ups
Sunday:
Rest
Only one working set in all exercises. In my opinion, it is better to train in the morning before eating and showering.
Before the main workout, I think you can do a little cardio to warm up, and after the main workout, stretching.
With such workouts, you do not need to specially rest between sets, wasting time - the time to prepare the barbell for the next exercise will most likely be enough for rest. There are no overlapping exercises like bench press and standing press in the same workout - each set is performed with maximum efficiency, or almost maximum, if you take into account the impact of the previous exercises.
your legs isn't going to recover in time for the 2nd lower day if its after 2 days,no way in hell you will be able to squat the same weight after 2 days for the same rep and sets
may depend on person and intensity.
🤔
I prefer front / back program. Mon = Squat , Leg press , Lex extend + Push Tues = RDL, leg curl , calves + pull Wed = Cardio + bodyweight - Repeat. Since im in college and working Time is an constraint but this keeps me fit
The systemic capacity of most amateur lifters is the biggest limit and this capacity is often reached at already 2-8 sets per week. So it does not make sense to aim for a theoretical number of 20 sets per week :-D.
Do less volume and focus more on your regeneration.
Wrong, recent science studies have shown , more volume the better the hypertrophy.😊
Yes, beginners can benefit from low volume training. Although, I am unaware of any evidence that shows systemic capacity is limited to 2-8 / week.
@@omegaman_ The gigantic mistake you all make is, that you think studies are worth more then wisdom.
There is no study done over 60 years of training, max studies are over 8 weeks.
It is like you are reading a studie about running, that says starting at a startingblock, throwing your arms around makes you the fastest, therefore you have to go all out. While in fact you are smoked after 10-20 seconds and running at an efficient pace wins the long race.
@@omegaman_Nope