WHAT ARE THE BEST TRAINING SPLITS
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- Опубліковано 15 чер 2019
- Training split is not the most important element of programming. There is no such thing as a perfect training split. However, there are different splits that can be selected based on what it is you are trying to accomplish. Listen to this video in which Chris discusses which training splits he typically chooses and what are the rules for making optimal choices.
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All your content Ive seen is on-point.
In 20+ years of training as a powerlifter, athlete and for well-being, I have always gravitated toward Full-body and Upper-Lower splits. In fact, I alternate periods of each to keep me interested and fresh. I find the people who actually pay attention to their body’s neuro and physiological cues conclude similarly. Enough with the Bro splits and multi exercise, high volume nonsense. Those approaches are suboptimal and wasteful.
CT, your vids contain the most underrated training advice on the tube.
What's a good split to perform?
As long as it's safe and efficient, I say "the more stupid it sounds the better it works", keep changing mixing and trying so your body won't have the chance to adapt and get stuck. I'm also leaning toward upper-lower, as it simply enables hitting each part 3-times per week. It's actually fairly easy if you've already had good cardiovascular system, supersets and giantsets will work wonder when you can handle them (they're intermediate/advance techniques for a reason). Wizzo is right, the voices of our bodies are totally underrated. Spending for the total around an hour every damn day thinking of what it needed, felt, "wanted" and comparing them to what I needed, felt, "wanted" literally changed it for me.
Try brutal method: NO "rest day", must hit a muscle *group* at least once every 2~3 days; you count the period, not the calendar. Design a plan, not a split.
.
Everyone laughed when they heard "squat everyday", then surprise-pikachu when some Polish dudes got all the medals...
@@hongockimquang1994 Those Polish Dudes who squatted every day, CRUSHED Everyone for 20 years. 💪🏾
Just found this channel loving the content very informative I like how your videos are short & directly to the point
Great advice 💪🏼👍🏼 Merci for sharing
For awhile i thought you were Vin Diesel from the thumbnail. lol
Me too
His body/stunt double.
He is in fantastic shape
Going from once per week hitting a body part to twice per week has made a monumental impact on my training. Also...never skip leg day haha. 🦵 💪
Love this content
I train 3 muscle groups a day twice daily 1 muscle group (my back) i do every day the other 2 i cycle or switch around, so basically i put all of my effort into my primary muscle group i focus on (back) and the 2 others i switch out are a after thought or just maintain.
I love the PPL split 👌🏽
Gotta find one of those *BIG INNERS* and see if they do fullbahdy
Thanks for the amazing information you are giving us, last day i started your "Best Damn Workout Plan for Natural Lifters" and i really agree on the exercise selection and volume , but today after doing the tricep exercise i felt my elbows hurting a lot, i already have an issue with my left elbow . Do you think i should replace the tricep exercises or skip them all together? Thanks
2:15 I learned so much from you Christian. God bless you
Much appreciated
His intonation is funny 😂. His Message is absolute correct
Question for you, Coach! I am planning to run the Arnold Split to allow for shoulders and arms to have their own day. Normally this is run as a 6 days program in a week, 2x frequency. However, I don’t have time or the recovery capabilities. What are your thoughts on running 4 of those 6 days a week so it looks like the following. Chest back A, Legs A, Shoulders arms A, Chest back B for week one. Week two would be Legs B, Shoulders arms B, Chest back A, Legs A. Week 3 would be Shoulders arms A, chest back B, Legs B, shoulders arms B. Then it would continue with this 3 week cycle. It’s 2x per week for some, once per week directly for the others. I personally always feel run down and beat up on 2x per week for the entire body and don’t know my body and lifestyle will allow for “optimal,” so I must adjust!
"I live for this shit"- thibarmy
Regardless of whether I'm training for PLing or BBing, if I'm on or off PEDs, I find that full body high frequency (6/7 day) low volume periodized intensity works best for me. Never sore and best across the board progressive overload.
How fast you got result with this?
IDK if I agree with all that. I train my whole body once a week and have been doing that for years. I currently weigh a lean 215 at 5'8 ... Don't be afraid to think outside of the box regardless of what the experts say
Wow this is fascinating! Once a week only? Please do share some more details I would like to learn more thx
You said that "if frecuency goes up, volume goes down", I would agree on a volume per day, but not in a volume per week/month. In my experience frequency will allow for more volume over time.
Don't forget the intensity.
He literally said that.
Merci
Can you give an example of an upper lower body split? I've been doing push legs pull for a year and like it, but looking for a change.
monday uper body
tuesday lower body
wednesday off
thursday upper body
friday lower body
saturday off
sunday off
2 questions: what kind of shoes are those and what brand of zipper hoodie are you wearing? I need both, but, the shoes for sure!! :)
I'm starting training again and going to do one on one of rest weekens ,chest ,shoulders ,triceps.
Then back,biceps ,then legs.
How does that sound?
Do either 4 day upper/lower or 6 day PPL look them up and see how it looks those are the two best for natty's
Hi I'm andrew from England what's your opinion in push pull routines
The best for natty's is either 4 day upper/lower or 6 day PPL
so how to hit chest or shoulder twice a week if i can't do them in same day or next day ? so i have to train at least 6 days a week ??
Not necessarily. You could do
Monday: Chest, Triceps, Shoulders
Tuesday: Biceps, Back
Wednesday: Legs
Thursday: Off
Friday: Full Body Workout
Saturday: Off
Sunday: Off
I would rather say if the frequency is high, then the intensity has to go down. because if i train a muscle 3 times a week i can't train every set up to muscle failure. the volume is actually constant (e.g. 20 sets of chest per week). If I train the chest 2x per week then I can do 2x 10 sets. If I train the chest 3 times a week, then I do 6, 7, 7 sets.
This is incorrect, your logic is exactly backward, no offense but I hope I can clear it up. You're defining intensity as reps for some reason, that's the only thing that goes down if you keep total weekly sets the same but stretch the volume over more days. And less reps per day is exactly the reason why people should train more frequently.
Let's take your example where you're training chest twice per week, 10 sets on two different days (btw I'm assuming you're talking about total chest training, meaning pressing, flys, all of it...because that's just too much volume already for one lift). There is no way a person will push just as hard on the 10th set of the same workout, it's just not going to happen if a person is pushing to failure(ish). So...with intensity high, that is too much volume. Now, let's take your second example where you workout 3 times per week, that same 20 sets being broken up like you said, 6 sets on day 1, 7 on days 2 and 3 respectively. It is MUCH more likely for a person to be able to keep their intensity (training to failure-ish) high over these fewer sets, which is why it's recommended. This is also going to GREATLY improve recovery, excess volume is the killer of recovery.
KILL IT for a few sets only then move on, protein synthesis has been covered for the day, trigger it 2-3 times per week and you'll accomplish your goals with far less volume and your body will thank you in the long and short run.
I think we need to talk about failure training. If you can't lift the weight for a full rep, that is failure. Do not go further. That set is done, rest and get your mind focused on your next set. If you're training to failure on every set 3 workouts a week you may be over doing it.
With full body training you leave a rep in the tank. Meaning when you know you can't get that next rep you stop. This aids in your recovery.
You don't need to train to failure.
@@72Dexter72Manley72 Agreed. Don't go beyond, I do recommend pushing UP TO that point though, as long as form remains safe (which is technically what you're saying too). Especially with someone new, they don't know what they're capable of, so telling my new trainees to leave a rep in the tank usually has them stop when they could do a handful more reps perfectly safe. Learn to distinguish between hard, uncomfortable, and not gonna happen (not you Joe, trainees in general). Stopping at uncomfortable or hard isn't gonna be enough for very long. Never push form failure though.
@@jasontenorio5354 Right with you Man. I agree 💯.
Now when I know I am going to be away from the gym for more than 4 days. I will train to failure. Rest 10 seconds and keep trying to get reps.
This is because I know I have 4 or more days to recover from it. 👍🏽
@@jasontenorio5354 What I laugh about is when I jump in on an exercise with guys I know who are Bro Splitting. I can do the same or more weight that they are doing. Less sets of course.
Then 2 days later they say, we did chest 2 days ago. How can you do it and go up in weight, 2 days later.
Because I didn't go crazy on sets like you guys are. I like to say, Old Man got you thinking huh. Lol
I thought he was going to give one full example 🤔
What about push pull legs split do you recommended
Sure push pull is good 👌 but make sure to program it perfect 👍
not an expert but I'd say only if you can train 5 or 6 times a week, otherwise the frequency gets too low
I beat my meat like it owes me $. That's how I get big.
@@stoicape4370 Ok coomer
If you increase frequency, how are you not increasing volume? I understand you can decrease volume by lowering reps but if you train more frequently I don't understand how that lowers volume. Volume per workout? Displaced Volume?
Example. You work out 3x a week. 3 sets of 10. If you did 6x a week you would do 3 sets of 5. Exact same volume double the frequency. If you workout more often reps and intensity should be lower per session to allow recovery. Said another way, do 12 sets a week on any given exercise, split that up over as many sessions as you want, dont do more sets just because youre putting in more days.
Cut the volume per session in half, you want atleast 10 SETS per muscle per WEEK. 80% at 6-10 reps. Abs and calves can be trained as often as you prefer.
Instead of doing 20 sets of chest 1 day per week, do 10 sets twice per week. Same weekly volume.
Second rule don't train Chest on Monday and then Shoulders on Tuesday, because shoulders will not performing optimally, because the shoulder will be pre-fatigued from the previous workout? Arnold trained Chest, and Back on (Monday's, and Thursday's), Shoulder, and Arms on Tuesdays, and Fridays. "Everything twice a week" directly, and indirectly, so how you figure that. In prison they lift weights everyday and do calisthenics pull ups, and push ups as many as you can do e.g. pyramiding weight up, eccentric emphasis ( lowering phase 5 sec), feeder workouts for high reps 20 or more done regularly in out the yard.Bro splits some body parts like legs can take up to a week to recover there's no right or wrong depends on your goals or whether your a beginner, and advanced, also age may be a factor. .
@Tim Noneyabusiness 1 leg day? you'll regret it
Muhammad Rama - why, do you really think doing them more than once a week will make them magically bigger? You hit a wall whatever you do, even with the most advanced scientific approach... do what you enjoy doing, change it up when it gets stale.
@@hangman8514 regret what? You dont even know his goals. You probably have chicken legs
@@scottw3780 Are bro-splits better, maybe I should hit them once per week?
Willis M - long term nothing is better, just do what you enjoy doing and what suits your body... when you get bored with a routine after a yr/6 month, change it.
These things go in and out of fashion, the ‘science’ is very sketchy.
What I’ve found is the upper lower type training your numbers go up, but you get a lot of wear and tear., your doing the same volume per week but your also ‘bothering’ your joints more often too. So you end up back at where you started after having to nurse a bad shoulder for a few month etc
It depends on how strong or old you are, if your a beginner I would recommend it full body or upper lower.
I think personally my physiques was lacking doing the upper/lower, you have to miss out a lot of movements and a missed the pump too
Kinda confusing. Workout shoulders twice a week, (but don’t do after chest). Work triceps then bench another day equals twice a week for tris. What about shoulders? If doing shoulder presses, it’s more like 3 times tris a week. I’m thinking it’s all about how you respond and the rest is just hot air.
Monday - back, biceps, forearms
Tuesday - chest, shoulders, triceps
Wednesday - legs, glutes
Thursday - back, biceps, forearms
Friday - chest, shoulders, triceps
hva faen skal jeg hete I do gut everyday so only have time for two other muscle groups per workout. How often do you do gut? I have to do every workout to keep back pain in check.
@@deathcommando1 gut ? 😂🤣😂🤣
I do upper lower split 6 days a week. Is it good Or any harm?
if you can recover from 6 days a week then you will make excellent gains, personally i do better on upper lower 4 days a week and sometimes i do upper lower 3 days a week.
@@rajdeepghosh4672 thanks Bro, I recover from workout very fast I like mostly high frequency splits. UL 6 days or full body workout 4 days a week.
@@TavinderUbhu great man, i used to train similar way 6 days a week, but as i got stronger i realized i needed more rest days. also i reduced the number of sets i was doing per muscle group. i don't know in what study they found out 10 to 20 weekly sets are need to grow muscle. most strong lifters train with much lower weekly sets.
@@rajdeepghosh4672while using UP split my weekly volume remains 12-18 set for big muscle groups 9 for small muscle and 24 sets while using Full body workout 3 days a week. I don't get while using bro split. I am training since 2005 with bro split and started full body or UL split after 2014 and is more beneficial. Thank you bro for valuable information
@@TavinderUbhu great man.. you are consistent that's the most important thing above all.. keep it up..
Why do you sound like george st pierre? ☺️
Because he's also from quebec?
Right? Idiot
Man i was going to say that he was just a bigger GSP.😑
He’s French Canadian bro 🙄
Are you intoxicated?
I think it is too much for hardgainers to train the same muscle twice a week.
Ehhhh no, just eat more and fyi most if not all "hardgainers" simply just do not train smart and hard enough while undereating. So many people do way way way too many sets, while not being smart about well anything and not eating enough and good enough.
You have to train at least twice a week because of anabolic status. Only reaches up to 48 hours.
It’s actually best for hardhainers to train twice a week. Just don’t do too many sets. If you want to do 14 sets/week then spilt that up into 8 sets one day and 6 the other. Upper/lower splits good for beginners
A noob should start with 10sets /week though
@@JfaJosephR9 Twice a week is just good for anyone who wants to max out their gains tho.
I got better results from bro splits than push pull
How is that possible? 5 day bro split is not for natty's lol According to experts
- rayshaw
- what??
(turn on subtitles)
- ratio
- ok, I agree
Vin Diesel + George Saint Pierre
Who's he shouting at?
Us :( we need that.
He’s passionate. Allow him
To the people who have defective hearings
The best training split is the one that works for you.
Weightlifters be like
Hitting everymuscle 5 to 6 days a week with low volume high intensity.
Squat everyday, but dont burn yourself out. Only max once a week on a movement. Usually only have one day for the muscles you havent engaged too directly (biceps,calves,traps,ect)
Its all about frequency & hormonal stimulation.
Weightlifters use their traps like crazy
@@lukaskuipers7791 yea but asides pulls, and upright rows they dont do much shoulder/trap work - the squats the jerks and the snatches are way enough lol
I can tell you Doing Drop Snatches builds you one hell of a back with front squats!
@@d_page weightlifterd don't do upright rows they're not retarded
And high pulls and overhead catches are insane for your traps in case you didn't know, name one oly lifter with small traps
@@lukaskuipers7791 we do upright rows - russians, chinese and south americans do them for the angle in which the pull shall follow- its for traps, higher volume and training to have elbows facing the cealling. Only used on softer hypertrophy/speed/agility days. Huge traps are mostly thanks to the second pull which has so much forced deployed and the catching position of the snatch- the clean pull is almost more of a drop jump since the bar in a real good clean shall not be pulled over the bellyboutton when the athlete drops.
Ive training with olympic silver medalist jacques demers for years - i know some tricks ;)
2:23 cmonBruh
?? whaTS YOUR porblem
Lost your stick today beast ?!
Thanks for your opinion that a muscle needs to be trained twice a week, but I'd prefer something a little more scientific. Please provide scientific evidence that supports your opinion.
There is plenty of evidence, just search for it.
your programs are so expensive... not to be mean but I wouldn't buy any unless I can atlas see some sort pos preview. Don't feel like wasting my money on another crap program
Silent Driver all these clowns on here charge ridiculous money for their programs that you can easily find online for free lol
if guys like Mike Mentzer or Dorian Yates, could hear this guy, they will laugh loud!!!
Mentzer's hit program has MUCH more recovery time, but indirectly they both advise slow rep speed. Mentzers in counting the seconds taken for the pos & neg portion of each tep. This mans in time under tension. He advises 40-60 seconds. Divided by his recommended rep range for size, equates very similar. This all being in reference to natural training.
Also, Arthur Jones ( mentzers teacher) advised training the whole body 3x a week.
@@aaronpate6617 NO pioneer in history can achieve all the knowlege or answers to the field they are inovating. Jones was wrong about many things( recovery time needed for example) as Mentzer ( nutrition for example) but all of the set the change for a scientific way to train. Now the thinking bodybuider knows that the body needs much more rest to recover itself after a high intensity training. And, also age, genetics and many more variables have to be taked in account. Me , for example, I train, legs and upper body every 15 days and making progress.
@@aaronpate6617 hahahahaha Yeah, I know why. Take care. By the way, I'm 59
Full body workouts twice a week for an average joe trying to get in shape is plenty.