I trained like a bodybuilder for a week.
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- Опубліковано 5 вер 2024
- Hey everybody! Come with me as I trained like a bodybuilder for the week! I did a typical “bro split” of chest / back / shoulders & upper traps / legs / biceps & triceps. It was…a lot lol. Leave any questions below!
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I love that you left the google search for chest fly in there. It's so great to see a professional who admits to not knowing everything! I don't train like a bodybuilder but I found this video really helpful and entertaining. Thanks, Justina!
You're so welcome!
I train bodybuilding and prefer a 5 day split divided into:
1. back + biceps
2. leg day with focus on quads and glutes
3. chest + triceps
4. leg day with focus on hamstring and a bit of glutes
5. shoulders + core
One leg day a week would not be enough for me and my goals 😄
Wow I’m so impressed you have the time! 💪🏻💪🏻💪🏻
@irenekins91 I split my days up similarly to you and train for strength and hypertrophy. I also consider it extremely functional. And I'm just a middle aged mom with a home gym, not a "bro" (not that I throw any shade to bros. In fact they are some of the best to learn from!). 😊
That’s great! Functional simply means with purpose. So if your split supports your goals, it’s functional.
Definitely interested in that "bad posture doesn't exist!" video idea you mentioned in your shoulder day around 20:43!
Noted!
As a bodybuilder and coach, you wanna push your chest out and get a good stretch on chest work. Also decline pushups are actually the same angle as incline bench. If you wanted to hit the lower chest you'd actually put your hands on the bench. And the recommended rest time for hypertrophy is 60 seconds. The reason guys do overhead presses with their elbows to the side is to focus on side delts, because if you push how you were it's front delts, and we get too much front delt work from other push workouts. I know you don't claim to be an expert on it, but just thought I'd share. I prefer a PPL split myself and the reason I only do legs twice a week is from a recovery stand point lol
Thanks for the tips coach!
Thanks for your honesty, have been in that gym head-space where it's just overwhelming & directionless, too. Really enjoy doing lower body at least 2x, it's my fave. Feel like it's my most powerful body parts. Working to strengthen upper body, so far, so good. Thanks J
You're so welcome!
My husband is a powerlifter, so I'm very familiar with this type of split. The biggest difference I saw between how he trains and how you split your days is that on "back" day, he does deadlifts first and foremost, followed by barbell rows and good mornings. So you do get a slightly more balanced 2/3 split for the lower body. I trained with him for about a year, and ... yeah, it takes a lot of time. I'm back to 2-3 full body workouts plus 2 running sessions instead, and that works a lot better for my life.
Oooh great idea to add those into a back day!
I do full body twice a week, and focus on cardio or strength endurance on the other days. The extra recovery time helps me feel ready for the next hypertrophy session.
Love it!
I do an upper/lower split so four times a week and 1 day for cardio and 1 day just casual walk, definitely need a day off after that. I also LOVE a superset 💪💪 quickest way to get things done. Great video with lots of information and faces!!😂
Hahaha the faces are….facing.
The laugh after the first rep of decline push ups is 100% me every time push ups are in a workout 😂 I'll go in all confident that I can get ten reps and then after the first one it's like, no, not happening 😂
Omg they are SO HARD
Loved this one, Justina! I really appreciate that you left those bits and pieces in which you were tired / complaining / exhausted / breathing hard in the video. And the part where you googled for info. And all your struggles with your schedule. I feel I am not alone in this whole thing after watching your video.
My split is: whatever I feel like doing when I feel I need it. To be honest, I am going through a busy, rough period, so I am in survival mode. So I prefer to get some movement in (that I like) rather than forcing myself to follow a split or do nothing at all because I do not feel like it 😅
Honestly, we all go thru survival mode times. Prioritize what you can and trust you’ll get back into it when you’re ready ❤️💪🏻
i relate to this so hard!!! I try and just make sure i don’t do the same exercises as i did the day before, hahaha.
@@JustinaErcole thanks a lot for your kind words ❤️. Doing the best I can over here, haha
@@theyaretayloranne I am sorry you are going through some rough times too. I hope it gets better soon. Keep fighting; some training is better than no training 💪! And I really love your rule to not train the same group / parts of body 2 days in a row. Rest is also important 💯
You made really good points about the bro split. I gave it a go and ended up rushing through it cuz of my schedule. Also the recovery time of each of my muscle groups is quite different that its hard to dedicate a specific day to train them. So I switched back to 2-3 day of full body split a week. I enjoy the flexibility and functionality part of that a lot more, and can play around with frequency based on my recovery. There's no right or wrong here, just personal preference 😜
Agreed!
Excellent - thank you so much! I don’t do this kind of split but so much useful information. My traps are also wild so good to know there are others out there! 😂
Haha wild traps club :)
Great video... I do 3 full body days because its better for my schedule and if I miss a day its all good... I do two cardio days and on the 6th day I do mobility or yoga. Please keep us updated on your progress with your current routine.
Will do!
I really like that you point out the time commitment of a five day split. I only strength train twice a week, so my split is upper/lower and it works great for me.
I also remember the difference between adduction and abduction by thinking about someone being abducted.
Haha it's the only way I can remember
My split is pretty much upper/lower/cardio. Rinse and repeat. I put all my upper body in one workout and all lower in another. Abs are probably 3-4 x per week. I follow a couple different trainers and their posted workout routines rather than creating my own. I workout at home rather than at a gym for the same reasons you mentioned-time to get there, things not being available, and cost.
Love that you found something that works for you!
The split you were given is confusing 🤔 from the bodybuilders I know and myself (a person that follows a bodybuilding style weight training split 6 times a week), this is an uncommon way to do it… I work all muscle groups 2-3 times per week, and I think most “science driven” bodybuilders do as well (or they at least focus on their target muscles 2-3 times, meaning the ones they need to “improve”).
That website seems to be given Bro advice instead of valuable one 😂
Great video anyway, thank you as always 🤗 I actually looove training like I do, but I understand your point of view and see why it doesn’t work for everyone. Thanks for your respectful perspective ✨
agreed, this is definitely not the split I follow. I also hit the same muscle groups 2-3 times a week with literally full body days every time I train.
Got it! Regardless, I could never work out 6x per week. I legit don't have the time lol
@@JustinaErcole yes, I totally understand that. I’m aware it’s a privilege having 2-3 h a day available to workout, I feel really grateful :) probably it won’t be like this forever, so I’ll enjoy it while I can!!
For myself this is my schedule :
Every day I walk either outside or in a treadmill for one mile just for some energy exhaustion.
Monday: full upper body
Tuesday: lower body
Wednesday: full body Pilates
Thursday: mobility and core
Friday: Lower body
Saturday: yoga
Sunday: lower body and core strengthening
This is definitely a bro split lol. I like to do push, pull, quads/glutes , and hams/glutes. Definitely frees up a lot of time. Unless you are seriously focusing on your upper body, a split like that isn’t really necessary.
Agreed haha
I currently just follow your live classes for my splits!
But when i do plan my own, i try to do 4-5 workouts a week. I try to do a push, pull, lower body, full body, and cardio. No particular order.
Love it! We’re currently doing a cardio / upper / lower / full split in the live classes, so you’re hitting all your bases :)
It’s so fun watching this as a ~casual~ bodybuilder lol
I have mad respect for you!!
I do three full body days each week. It is perfect for my lifestyle at this time in life and gives me the rest my body requires.
I’m pretty much the same :)
That was really interesting. I currently train two fullbody days a week. Always with the same programming. Vertical Pull (Lat Pulldown), Quads (Leg Extension), Horizontal Push (Chest Press Machine), Hamstrings (Leg Curl Machine), Horizontal Pull (Cable Rows with Wide Neutral Grip), Leg Press, Vertical Push (Shoulder Press Machine).
I love this plan and have been training like this since October now. Works perfectly for me.
I also loveeeeee my two full body days! And then my third skill day for the fun stuff :)
I just do what Sydney Cummings tells me to do lol.
Haha love that
This was very interesting! I guess my current split is 2-3 full body days, a push day, pull day, and lower body is split into glutes and then quads, also try to do some pilates/piyo/kickboxing once a week. Thank you this was fun to watch!
Fun!
Zoey looks like a lion wearing boots omg 🥺🥺😍😍😅😅
They're her summer ugg boots lol
Thank you! I was encouraged by watching your couch to 5k video and I’ve just finished the program! So my current split is full body push, 4-5k run, rest day, full body pull, 4-5k run, rest day, hike or walk.
Thanks for the info and inspiration 💗
Love that!
Loved this video ! and I agree with your conclusion, this is a very time consuming way of training, on my side I can only fit in 2 gym workouts per week and they are full body
And that’s a fantastic habit!
I feel like I'm pretty strong in my lower body but very weak in my upper. So right now i have a 4 day split: 1. Upper body pull 2. Upper body push 3. Lower body 4. Fun day/wtv i feel i missed
I like it because i used to feel so overwhelmed with indecision when i just had full body days so i prefer a more structured approach.
Love that you found something you enjoy!
Great video! I didn't realize I have a "split" but I guess I do, haha. I typically do 3 strength training days, 3 cardio days, and 1 active rest day.
Love that!
This was such an informative and enjoyable video! I enjoyed it a lot, maybe you could do this format for other splits as well, like the full body you mentioned or push-pull-legs, is you are interested of course, I would definitely watch that (but also any other video)
I'm so glad you enjoyed! Here's a few videos you might like that show my normal workout split :)
ua-cam.com/video/hOgLis-EGTg/v-deo.html
ua-cam.com/video/-dRxNT9OFD8/v-deo.html
And another is coming later this month showing my skills day!
@@JustinaErcole Thank you for the recommendations! Looking forward to the skills, I'm working on pistol squats myself at the moment
Don't tell her, but I definitely snort-laughed when I looked up and saw Zoe with the new summer haircut 😂😂
She's pissed
@@JustinaErcole 😂😂😂
My current split is following the FITT club prenatal workout when I feel up for it 😅😅😅
Hahah love that!
Mine was following pre planed months like with penny barnshaw and sometimes I’d make my own with dance and weights. Now it’s just whatever I feel like just to keep moving if that’s dance a walk or weights just whatever sounds good and that I will enjoy 😊
Love that!
Lately I've been enjoying doing 2 lower body sessions and 2 upper body sessions a week, plus if I have time and I feel like it, I add in a fifth workout and that's usually pilates or cardio or whatever I fancy on that specific day.
Wow that's amazing you have the time! Great work!
Yes, I'm very lucky
I would’ve love to see you train like a bb just for kicks and giggles to actually experience the hard work these people really do. 😂 it all comes down to especific goals so i can’t agree with you on this one about the cons.
Welp. I did my best…
A long time ago - before I knew better and wanted to train for a specific sport - I did a similar bro-split. Boring, imbalanced, but better than nothing at all (as most things tend to be). But now, as a competitive powerlifter who likes hiking and cycling, I'd never waste my time doing this.
Love that you found something that works for you!
@@JustinaErcole For sure, that's the most important thing in the end, I think.
I do two days of full body training (generally a Heather Robertson video), one Pilates class, and 5-6 Peloton cycling classes a week. (I know that's way more than you recommend! There's a ton of cardiovascular disease and diabetes in my family, and I can't lose fat without a lot of cardio.) I don't break it up between push/pull, but I try to hit all of the major movement patterns at least once a week.
I love that you found something that works for you!
i. loved. this. thank you!
You’re so welcome!
Heard that Delco accent from a mile away 😂 Living here now.
Hahahaha the Delco accent is a strong one
While that's definitely the most "common" and "well-known" workout split when it comes to bodybuilding, it's also the dumbest. lol. And I mean no shade or disrespect to you. It makes sense you chose to follow it. I'm training for gaining muscle and strength (or at least used to - now I'm also dipping my toe into running and improving my cardio but that's another discussion) and the workout split I followed was 2 upper and 2 lower body days, one focused on pulling, one on pushing, one on glutes and hams and one on glutes and quads. I think that also more functional than dedicating a whole day to one muscle group. Regardless, it was interesting to see you try bodybuilding-style workouts and I enjoyed your choice of exercises. Also, as someone who can currently only do incline pushups, seeing you slay those decline ones, left me in awe!
Decline push ups are terrible lol thank you!!
literally burst out in giggles when you said "11: 59"
:)
Thank you for being realistic! I have been following a push/pull program for months it's easy... 4 days a week! I was going to try a new program thats just weights and realized it was 6 days a week! What momma has time for that? I need something I can easily stick too! So again thank you for being realistic
You're so welcome!
What I've learned over the years is that even if you're training with a specific goal you should borrow from other places. In my case powerlifting is the goal and I filled out the rest of my program with smaller functional and hypertrophy focuses. Because I want to be the badass great grandmother who can chase after children.
LOVE THAT!
@JustinaErcole I'm not even 30 and I haven't found that person I'd want to do the family thing with. But the goals still stand.
Video idea… Could you talk about different splits and why people choose them?
For example, I do 2x/week full body. My primary sport is biking. If I lift Tuesday and Friday, I have the other five days to do 3-4 bike rides. And by doing full body, if I need to lighten something up, or skip a set, because of ride-induced soreness or injury, I know I'll be back at it in half a week rather than a full week. I feel that has the least negative impact on my progress, and progress is pretty glacial during cycling season anyway, lol.
Glad you enjoyed! And I did a video about workout splits last year :)
Oh! I meant to emphasize that I would like to hear why other people choose what they do. What is it about the pro and cons that make certain splits work for certain goals?
@@JustinaErcole I'll look for that!
@@katherineroccasecca ahh got it! Honestly, why people choose a certain split is really hard for me to determine. It's mostly based on their time commitment, what they enjoy, who has influenced them to believe that's what they need, etc. I wouldn't say there's a "perfect" split for any goal, if that makes sense.
I look forward to your posture video, are you going to try some gizmos and gadgets?
I've had a very prominent C7 (hunchback-look) on my spine and I was told by my doctor to sleep with a bottle (preferably a slim thermos, he was very specific) between my shoulderblades for two weeks to fix my posture 😵💫. I didn't do it, I like proper sleep too much.
Possibly! I'll have to do some research :)
I train like quads focused leg day, push, pull, glute focused leg day, and sometimes add cardio.😉
Love it!
I don't have a weekly split, instead I prefer to cycle through two days on, one day off, which doesn't line up perfectly with a week. As that cycle progresses, I try to have a roughly equal proportion of lower body focus, upper body focus, full body, and cardio.
Love that you found something you enjoy!
Right now I'm doing 2 full body workouts (M/F), 1 barre routine (W) and then walking or resting on other day.
Sounds great!
I do an 8 day rotation day 7 & 8 being rest days cause I have my grand babies on those days. day 1,4 & 6 is 20 Minutes Warm up, 30 Minutes KettleHell Circuit Training and 30 Minutes Rebounding cooldown, day 2 is 60 Minutes Full body Strength Training Heavy Weight & 30 Minutes Rebounding Cooldown, days 3 & 5 are recovery days so I do 60 minutes light rebounding for lymphatic drainage & movement.
Ok I MUST know more about this KettleHell training!
So it’s circuits style so 40 seconds work 10 seconds rest 8 exercises x4 sets so a set is 40 seconds 10 rest in between all these exercises kettlebell swing, kettlebell deadlift, kettlebell squat rocker, kettlebell lateral lunge, kettlebell hand to hand swing, kettlebell squat, kettlebell figure 8 kettlebell swing. That is one full circuit. Rest for 2 minutes then repeat the circuit another 3 times. I use a HIIT timer. It really is an awesome workout, you know it’s good when you feel like you’re gonna die by the end hahaha. I love Kettlebells 💜
@@Tracy71 I loveeeee that!
Me too. Kettlebells are definitely one of my favourite tools to workout. KettleHell is a whole other level . You have to give it a try. You will be hooked 💜
If I had one lower body day a week, i wld defenitely do squats followed by deadlifts or RDL, super set leg extension and leg curls and end it with some calf. if i have time i wld do some form of split squat. But currently i am doing a type of powerlifting split, i could never skip leg day, my favorite day!!!
Mine too!
Yes Justina! Get that pump! 😆
WOO!! 💪🏻💪🏻💪🏻
I used to be a gym rat in high school, the gym i went to, the owner used to be a bodybuilder and was adamant that all his clients used his program and basicaly his beginner program was a 3 days a week training, 12 to 15 reps (till failure), if you were able to lift more then 15 reps he will add weight, circuit training starting with legs (squat, leg extension, leg curl, calf raise) then back (2-3 exercice) chest (2-3 exercices) arms (1-2 exercices) and so on with minimal rest (30sec to 1 min) and by 30 to 45 min you were out of the gym and voilà. and then he was ''upgrading' you to different program after 4 weeks and so on, but always with the same methode of training. I learn what was supersets, ect. He showed us proper form and so on. And guess what, I was in my greatest shape back then, I lifted really heavy, made me really powerful. its later that I learned his methode was not the norm and most people trained very differently. I moved and kept going to the gym but started to lift like ''regular'' people because i found it was difficult to recreat his circuit training in other gym but I always got ''compliment'' on how I was a heavy lifter but I really do believe it was because of the foundation his training gave me. Also knew a guy who was in wrestling and he also was training circuit style and heavy in super sets, so there is other way to trained, its just doesnt have enough air play I guess on social media
Everyone definitely benefits from different routines and programs :)
Loved the abductor joke 😄
Hahahaha that’s how I remembered when I first started training
I just go with flow with my split, this week i did 2 lower body days plus abs one day, and a full body day, probably tomorrow I’m going to do some upper body or maybe cardio it’s depend and also it’s really funny when u put the clips fast and we can hear u breathing so strong and fast lol
Hahahahah I breathe STRONG
I really like the bench you're using. Do you know where it's from?
Thanks! I just made a whole video reviewing it: Reebok Deck
New subscriber - l❤ve your content! I'm GEX teacher certified through AFAA and am interested in getting certified to teach Kettlebells and Steel Clubs. Where did you find info about your KB cert? Thank you!
Hey! I’m doing the Bell Mechanics cert and I actually knew about Sam from the NYC coaching world for a long time. I’m loving the course (full review to come) but the other big ones are Strong First and RKC :)
Very informative video ❤
Glad you enjoyed!
12:43 villain origin story
Hahahahahahaha
Decline push-ups are sooooo hard 😂
Omg they are BRUTAL
Hey! What a fun video. So I have a question I know how important programming is and following a program that allows progressive overload on exercises that you want to improve and I do implement that to a degree but at this point I’m not specifically working towards a specific goal just wanting to maintain the muscle that I’ve built so can I just do whatever random workouts I feel like doing and just kinda “loosely” have some structure like 2 upper 2 lower for example will that be enough to maintain as long as I continue to use challenging weights ?
It’s not ideal but it’s doable!
@@JustinaErcole Thank you yeah I know it’s not optimal but I don’t feel like I’m losing strength or anything I’ve been lifting weights for like 15 years so I hope that’s on my side too 😝 thanks for all your good information
Have you heard of Mike metzers' Hit' Workouts? He only trains one day a week, and He Only focuses on the intensity. You can watch his interviews , I guess, autobiographies, you could say. That he made before he died.They are on youtube.
never heard of him!
@JustinaErcole He's known as the body builder with the only perfect score Watch nick's Strengthen power video About him
What is with the hissing
That’s my exhale. It’s a “sss” sound to keep my core engaged. Most people do this.
Megsquats did a great YT vid explaining this - have started doing it and it definitely helps with engaging the TA
@@chamanthipowell6386 hmm I’ll have to check it out. thanks!
Where is your bench from?
Reebok! I made a video reviewing it too :)
Thanks! I'll check it out :) @@JustinaErcole
What would you say it’s a good amount of sets for each muscle to build hypertrophy?
I like the traditional 3-5 sets, 6-12 reps :)
@@JustinaErcole so you’d say 3/4 exercises per muscle for 3/4 sets?
@@giuliaduminuco1757 Not necessarily 3-4 exercises per muscle. It totally depends on your split. But 3-5 sets, 6-12 reps.
@@JustinaErcole thanks 😊
I will never understand the life of a body builder 😑
I have a lot of respect for the commitment they have to their craft!
why have you done that to your cat
I literally explained it in the video.
@JustinaErcole yes you did sorry
I liked the video! I do a 4 day split: push, quads and calves, pull, hamstrings and glutes. I keep my workout to an hour, so I change the programming every 4-6 weeks so I'm hitting all the muscles I want to develop.
My dog makes sure I get plenty of cardio. 😅
Love it!