Don’t ever start putting a long intro on your videos, or an intro at all. I like how you get straight to talking when the video starts. Also I think people like how your videos aren’t long, no one has time for 30 min videos.
You got a fan here in Afghanistan. Always wait for your stuff so I can try it in the gym first thing in the morning. That is if I don’t get blown up on the way.
Girlfriend made a sweatshirt but neither of us are graphic designers so I don’t love it. I’ll throw it on IG story. If someone is then I’ll make some. Shirts have to be comfortable.
Ryan Humiston been a designer for years. Transitioning into development but I’ve done shirts for gyms before. I’d be happy to take a stab at something for you.
Ryan, where do you purchase your v neck t shirts! I prefer these too as my neck is rather thick and conventional t shirts cling around my throat. Thank you in advance and this may also add to the future t shirt empire. Cheers
I have to say it again man. This dudes videos are awesome. Doesn’t talk for 30 minutes about a certain thing. Gets straight to the point. Fast and efficient.
Yup. People try to overthink everything. Its simple as hell. Eat healthy food when your hungry til your full. Workout everyday unless your to fatigued rest. Get enough sleep bam prob solved . U can lit. Do compound movements. And be fine
@@rutheshelman2483 unless you are doing a training split that allows muscles you worked on the previous days to rest you shouldn’t be working out and smashing it everyday , your body will never have time to recover
@@marcosofyanbiz Unless you let's say hit biceps one day and can still pr that same muscle the other day. I do it like this since 1.5 years and it yields great results. Never been tired or felt over trained that way. The body literally tells you what to do next. Depending on *your individual* body some muscles can take a lot of abuse before it actually needs a rest day. So he's got a point... Might be different for you though. Want to train a particular muscle but it feels too sore or weak? Train something else. Want to train something else but feel tired and unmotivated to train at all? Take a rest day. Hungry but feel bloated? Wait another hour or two and then eat. Should eat but aren't hungry physically (not to be confused with bloated stomach)? Then your body probably doesn't need much fuel in that moment, so eat a salad or something light. Just listen to your body, it shows you the updated gameplan to become its best everyday. I tried everything to make my fitness journey as successful as possible bit of you plan too much you tend to loose track of your bodies signs and the whole thing sooner or later becomes a chore. The best indicator that what I'm doing works best for me is that I feel great everyday or better still improved from one day to the other. Again not to be confused with soreness, not being able to walk without aching or cups of coffee feeling like bricks. You still need to destroy yourself to see results, that's the price to pay. If one trusts in that approach he/she doesn't need to worry about "overtraining" at all. If you're overtrained you will find out immediately. You feel like shit, are weak and tired and even can loose appetite, loose strength instead of progressing in weights... Etc. Edit: to sum it up in one word: Motivation. That is actually the single most accurate indicator that should control rest periods. A scheduled rest day for good measure doesn't hurt though, of course.
I've never subscribed or been interested in a fitness UA-camr because it's a lot of showboating and buzz words and egotistical. You're humble, realistic, and straight to the point- you're the first fitness dude I've ever enjoyed and I'd totally be interested in a program! Or even a Patreon!
I've trained off and on for years. The last 3.5 years I've been really dedicated. As you can imagine it has paid off. However. After hearing the way Ryan teaches it is revolutionary. Take a simple bicep curl. Before now, I could never have honestly said I hit the bicep at all. Now using his tweaks it is amazing the change. I run push/pull/legs 6x per week and recover just fine. 41 year old 100% natural and my food and sleep are on point. Thanks again Ryan.
Would love to see a 5 day a week program. Wash. Rinse. Repeat. Love what you are putting out and the way you tweak exercises has really helped me with that mind body connection. Love your stuff! Keep going!
I always appreciate the humor injected into your videos. (But) thank you for occasionally producing a video, like this one, with simple, straightforward, serious information.
Push pull legs and upper/lower are my favorites for 3-4 days per week. For those that can only do 2 days, full body is definitely the way to go. Awesome video as always my friend! You're my favorite UA-camr now and you definitely help motivate me to keep putting out solid content as well. Happy holidays!
@@Dr.WhetFarts the amount of time you're in the gym has nothing to do with how hard you're training though. And volume isn't the driver of hypertrophy it's intensity. Everytime I've had myself or my clients do "high volume" they burn out and get weaker. As soon as we push the intensity and back off the volume they build more muscle, recover quicker, and get stronger. If my clients or my sessions are taking longer than an 1 hour per session we're doing something wrong.
@@edricjordan7093 hey edric. I recommend 1-2 exercises per muscle group. You really don't need a million different exercises for each muscle. Just pick a few and get stronger at them in the 5-20 rep range. Repeat forever until you plateau and then pick a new exercise and do the same. Continue doing this until big and strong lol.
I've been training/lifting/bodybuilding for over 30 years and your advice and guidance is constantly excellent. Your honest, to the point, and break stuff down the way I wished someone had for me early on... great job and cheers! 💪🏼😊
You’re so spot on, when I started training in the beginning I just followed structure of training 6 times a week and have just one rest day and that did not optimize my muscle growth or recovery at all. Now I do my own program which is the exact same aspect which is I work out 5 times I week I hit whatever I feel like hitting and I take rest days when my body absolutely needs it and it has been amazing doubling my size.
Is it possible that you could make some videos now and then with your full workout? if you are going to the gym to do your push-day, bring a cameraman and film all of it, clip it down and show us the workout, excercises and explain some details in your breaks? i dont know about the other people watching you, but i would looove it! Suree it would take alot of time and effort to edit it, but pleaseee
I agree with you on the one body part a day split. What people often forget is that you train muscles again during the week indirectly. So it's actually not 1 time per week but several times at various intensity levels.
I've looked around at many channels aimed at muscle building. Your channel is by far the best! I have so much new information that works in the couple of weeks that I've been watching your content. Also, I've never met a Ryan I didn't like. Thank you, sir.
I started on a PPL split for about 8 months and stagnated, as soon as I went to a traditional split I put on 10-15 more lbs in 6-7 months and about 5 in the year since. He’s not wrong.
I'm a big fan of yours. No bullshit. You say it like it is. I appreciate that. As far as the program: if you build it, they will come. We'll support you! Now get after it so we can keep growing!
There’s nothing wrong with “half-assing” it if you’re not feeling it. Put it this way - if you’re not feeling it and you have 2 options: skip gym that day or go to the gym and at least give it 50%. Which do you think is the better option? When I’m not feeling it and it’s my scheduled gym day I force myself to go because something is better than nothing. And inevitably once you’re there you wind up giving it more effort once you’ve got past that initial sluggishness. You gotta be at the gym to grow, not just be there only on the days you feel like going.
Did you watch the video? What about your rest day and you feel like working out? His rest days are interchangeable, why do a half ass workout when you can take the full day off and then give 100 percent when you do go? He hits the gym from what i gather 5 days a week, focuses on one body part or area (shoulders) NO particular order, so he may do chest Monday, next week Tuesday chest etc no order, , if he plans on hitting back tomorrow and does not feel like it, instead of half assing it , he will make that a rest day and hit back next day when he can go at it 100 percent. So your doing half ass workouts and he is doing full ass workouts
Hahaha if you wait until you’re ready to do a “100% full workout” then good luck to you, working out might not be your thing. I’m sure everyone else is like me, the “I don’t feel like working out cuz I’m sore/exhausted” quickly turns into a regular workout. This is no different than when we say “sure, I’ll come out...but only for 1 drink”. You need to get your lazy ass into a gym and the rest will work itself out. “Somethings better than nothing” is just what we tell ourselves to get out the door And into the gym.
@@HellAtlantic maybey i dont understand or you dont. If i have chest day on monday and workout 5 days a week with 2 days off and monday rolls around and you dont wanna w/o, your saying its best to go ahead and give 50% as its better than nothing? Or would it be smarter to go ahead and make monday a rest day and do chest any other day of the week when you actually feel like wo? Of course if you feel like crap 2 days or more in a row then YES half ass is ok. But when u have an actual reasonable solution to not wanting to wo, it makes more sense to go that route
Ryan been around for 56 years. Your information and style is my favorite on yt. Keep up the great work! Just wish I had this back in 1980 when I started!!!
Everything that you have put out, by far, is the absolute best that is out there. I’ve watched various exercising channels and you blow all of them out of the water.
I love how your videos are straight to the point and you don't mumble on and try to make yourself superior with your ideas. I just joined the channel and I will be waiting for your program whenever you do one
I'm really glad that you to put you in my recommendations you have been pushing out solid content with every single video honesty and realism and all of it thank you for keeping it coming happy holidays
I'm 55 yrs old...but I've learn so much from your videos. U keep it real and helpful. I'm gaining muscle again...and losing wt. Thank you!! And yes ...I would love to see a program.
I’ve found the split that works best for me is full body 4 x per week for around 10 weeks - then cycle in a push pull split 6 x per week for 3 weeks. Repeat. Always switching up the rep range to weight ratio. Always working progressively. Also, in terms of spacing out those workout days and fitting in rest days, just imagine a week is 8 days long instead of 7.
Great info! Best NO BS channel on UA-cam. I am 50+ and I do 15-20 reps (compound, drop and supersets). This is my workout (the REST days really help. I use my Sat for body parts I feel are lacking definition): Chest, Delts, Tris - Mon Cardio - Tues Wed - Back, Traps, Bis - Wed Cardio - Thur Legs, Calves - Fri Sat - Chest, Arms, Cardio Sun - Rest
Thank you Ryan for all the down to earth videos. They are to the point which, by reading most people's comments below, are actually what we were looking for. This channel has become my new go-to for training as your method moves away from the traditional stuff we see here on UA-cam. Keep them coming!
Yes please a complete workout cycle with movements sets and reps. I have been a power lifter for 15 years and am transitioning into more body building style workouts and need a good program to get me started. I would definitely fall into the traditional category for a 5 day split. Thank you for all that you have provided with your channel so far and I look forward to see what else you put out.
I've been working out for years and am pretty solid at 203 lbs. I have tried some of your tips - especially on the arms and it worked. I had never tried going to 20 - 30 reps before but my arms seem to be responding better. I would love to see a 12 week program especially one that is barbell and dumbbell focused since I work out at home.
they're responding cause it's something different...anything your body isn't used to, will work....I also feel that especially when it comes to arms, simply doing low reps, doesn't build shit...at least for me....I don't know about reps that high, maybe I'll try them...but a good 15 reps for me is perfect...maybe I'll try the 20-30 reps.
I have been following your advice and methods..I commented before about ur no bullshit straight forwardness and I have gotten sore..brotha keep up it up and your simplicity I very much appreciate it! GET AFTER IT!
Been watching your vids for roughly about a month or two now. All i can say is I'm happy i stumbled across your channel. Your truly a genuine guy who's put in the work both physically and mentally to get your results. Extremely knowledgable and present in a way for us all to understand. Great physique and even better content. Good stuff!
For natty athletes interested in hypertrophy, Push Pull Legs twice a week or just over a week is pretty much optimal in most cases. As you said, adjusting volume is key as you progress and more advanced athletes might not need to grind as hard as newbies in terms of volume, but it's still one of the best options to keep building muscle. I'd say each body part once a week works for advanced trainees, older athletes, bodybuilders on gear and people who don't need to push it to the limit of MRV.
bro ur my favorite body building channel out here. tbh i have always been way too comfortable with my own life, but one day i felt like i needed someone to call me out on my bullshit and get my ass to put in some work. realized nobody would do that gor me, so i had to do that but your content has complemented my routines while helping me stay honest with myself. dropped 22 pounds and i'm already seeing progress with muscle growth, thanks a lot.
New fan! Been trying a number of your exercises - feeling the “gain pain” the next day ! Keen to hear your thoughts on tips for over 50’s. I’m on the wrong side of 50 & still pushing hard - however need to dial down at times to take care of joints .... keep the vids coming! Short, sharp, honest, no bull, straight talk! 💪💪💪
My split is. Mon: chest. Triceps. Strength. Tue: Back. Biceps. Strength. We’d. Legs. Shoulders. Strength. Mostly legs with some shoulders. Thurs: Chest. Triceps. Hypertrophy. Friday. Shoulders. Legs. Hypertrophy. Mostly shoulders. Some legs. Sat. Back. Biceps. Hypertrophy Abs 3 times a week on alt days.
On strength days I’ll put a lot of heavier weight on and do bent over rows underhand and concentrate on the bicep trying to bring it in more. Cheat curls and drag curls as well. On hypertrophy I’ll do higher reps and way more isolation work. Incline curls spider curls and preachers. I’ve noticed quite a difference using this. I’m 6’5” and was always self conscious about my skinny arms but now I’ve no probs wearing a fitted t shirt or shirt. Hope this is useful my friend and keep at it.
I've been doing Day 1: Chest/FD/SD/Arms Day 2: Legs Day 3: Back/RD/Traps/Arms Day 4: Off Went from 14.5 to 17 inch guns at 6'1 with this split. 15%bf good amount for a natty guy
I only found out about Ryan by chance a few days ago and these are best videos I have seen so far. Short , straight to the point . I’ve always been told train Heavy using 3-5 reps on compounds but Ryan’s way makes more sense so I’m changing the way I train at 60 years of age! I hope you do develop a training programme as I would certainly invest in it. Keep making more videos.
My split (I can only train ×3 a week) : 1. Push and legs 2.pull and push (low intensity) 3.rest/cardio 4.pull and legs 5.rest or calisthenics 6.rest/cardio 7.rest I'm a hard gainer
I absolutely love your stuff! I've made more gains in the last 6 months than I did in the two years prior. I love how you modify things to make them work for YOU. They seem to be working for me, too! And your comment about set rest days, I, too, save my rest days for days I need them. If I'm pumped and ready to work out, why take a rest day??! Love your stuff! Wish I'd found you sooner!
Merkur with your rest day do you mean do chest and back on Monday, bis,tris,shoulders on Tuesday, legs abs on Wednesday then rest day then do the cycle again next three days
@@super-bi5xv not enough, my problem is that im skinny-fat ;) about the protein - if your kidneys are fine you can eat as much as you want. Just remember that after eating protein you will feel full and it can affect your overall calories intake
44 year old here. Been at it for about 3 years. Did Gertlouw program. It was good. Diet was very complicated. Hitting a wall now. Love this channel and Ryan’s go after it attitude. Would definitely get a program from this dude. Hurry up ok buddy!!!!
If you can make it in different day formats I would buy one for sure. Remember not everyone has time for 5 day splits. Between the kids, wife and job 3 days is all I can do
Thomas Paine I’d say either Full Body each day or an U/L/U split trying to utilise compound movements for most of it. Fit both Bi’s& tri’s either in Lower or alternate Bi & Tri depending on which Upper day
I love how casual your approach is., I’m a firm believer that you have to enjoy this lifestyle or you won’t be able to keep it up. I’m definitely waiting on a program!
Dear Ryan, everyone asks for a program specifically from you, because everyone is sick (including me) of all these "scientific channels" that lost the real meaning of training, and they just focus on which exercise is 1.7% betther than the other, and they end up with a 20min video saying literally nothing. Science exists to provide some guidelines/facts and then experience matters the most, especially on topics as body building, where every body responds differently. So as long, as your videos remain that dense and effective, yes everyone will ask for a program, including me :D Keep up the awesome work and thanks for the knowledge you share.
LOL we got a broscience low attention span dude over here 😂😂😂lets face it, the problem is that u just cant stick thru the boring same explanations from diff channels. U seek something short and UNIQUE thinking that u need something unique to grow 😂 looks like some dumbass here thinks science is some fictional shit which isnt important when training is literally based biomechanics so how tf does it lose its meaning when u apply science into it. Experience is based on science dummy, u form the programs based on the basic protocols of hypertrophy. U wanna grow big? Progressive overload, compound movements, time under tension. No fking unique concept or new exercise will help u grow if u dont stick to those simple shit. Like how u cant stick to a video, u probably cant even stick to a beginners program, thats ur actual problem, nothing to do with channels taking their time and effort explaining scientifically apart from telling their experience.
Even though I am over 50 and started working out with dumbbell at my apartment. I have learned so much from your videos. I would like you to do programs. Hell evening sell online programs. It just appears you know what you are talking about and you are just real. All the best for you moving forward !
@@philmcrackinnow Yea when I did upper lower, I started cutting volume to get quicker sessions in for my upper days, but the lack of gains started to show. I also just like going to the gym everyday after work, so 6 days a week isnt a problem for me.
Man... WE WILL DEFINITELY WAIT FOR THAT PROGRAM of yours. You have been an inspiration for lots of us, and you just can't rush perfection! Thank you for everything you do, sir!
Recovery would be an issue. For me I just don't like the feeling of only doing one exercise for legs. When I hit a muscle and train with high intensity it takes a 2 day or so to recover fully. I've been doing PLP for a while now and it seems to be the best option for both strength and muscle gain.
I love this channel, I’ve never been into buying programs but the day you come out with one I will definitely purchase yours. You get straight to the point and you say what needs to be said, perfect workout mentor!
My usual split is Chest n tri Back n biceps Legs Chest n tri (or shorlders depending on how i feel) And after that i get stuck and if i hit chest ill lack shorlders So the split that is best that he mentioned that i will try is Chest shoulder triceps Back biceps Legs Chest sholder tri Back biceps Legs So u can choose your rest days when u feel like it and still get the part trained 2× times per week U can also higher the volume since your training less muscle groups that for exsample upper lower or push pull legs, try that out The one he mentioned in the vid, i know i will
seek n destroy that is what I used to do too, thing is, after chest your shoulders are kind of fucked, for example I did 16kg shoulder press while when I do shoulder and legs I can do 26kg shoulder press...big difference. So I do chest tri and shoulder (light weight but slow form) Back bi Legs shoulder Rest Rest Repeat
Yes program please! You are different than everyone out there. Your training is concise simple to understand and no ego bullshit. Plus your humor helps lol
Ryan, I have been watching your clips for about a year now and trying various techniques that you share. Some work, some do not, but that is what I appreciate about your honesty....you tell all your viewers that simple truth. You have to find exercises that your muscles connect with, it is that simple and you express that often. Your mixture of honesty, humor and commitment to the viewer is the reason I am loyal to your channel. Ironically, I noticed the date on this clip was from exactly one year ago. You mentioned possibly constructing a program.....any luck??? Because I am standing by to purchase or trial run it when it is available good Sir. I have been lifting since I was 14, now I am 51....old and broken, but still committed to training and always open to new techniques. Thank you again for this great channel.
I would absolutely love you for you to do a program. I would be all in. I have browsed UA-cam videos for workouts but have found myself using yours more often than not. I appreciate your hard work and time in making these videos for us to use. Keep up the good work.
I just saw one of your vids about legs and it was perfect. I’m taller and it’s hard for me to grow these damn things. What’s crazy is that after every video I watch, I see another one of your vids that answers one of my many gym questions 😂. I also like how you get straight into the purpose of the video rather than bullshitting an entire vlog and talking about the video topic for a few seconds. Definitely my go to fitness channel now 👌🏾
People definitely want a program, you went from 6K subscribers to 200K in a few months! The interesting part for a program from you are the exercise tweaks that you provide. For example, incline tricep cable push down, or the tweak on the ab movements, made all the difference in isolating and improving focus on that muscle area. Thanks Ryan.
There are alot of tests done that prove hitting each muscle twice per week is far more beneficial in muscle growth for natural lifters. So I have to disagree with this one
wrong....you need to take these studies with a ton of skeptisism....are they done with experienced lifters? do they go to failure or close to failure on each set? I have trained both natural and not, and for me, what worked best as a natural, works best while on juice...there is no difference....when I trained natural, the moment i tried to workout more frequently, I'd over train....what always worked best, was working each body part 1x per week, alot of times it was 1x, every 8-9 days...on juice, I pretty much train the same way...work each body part every 7-8 days...when I tried working each part 2 x per week, I got smaller and weaker.
@@jimmorrison3927 I guess you're a rare subject lol Ive also trained many people and training the muscle more frequently is what works best. In fact new clients always responded best doing full body 3x a week. Your muscles will fully recover within 48-60hrs depending on your diet and sleep. If you were getting weaker or felt over trained that could be due to bad programming or other factors
@@jimmorrison3927 With that being said im not saying bro splits don't work because they certainly do. Just not as good as it would for someone on juice. Natural lifters do best with a combination of strength/hypertrophy training
You earned a sub bro !!! I used to be a bodybuilder since I was 13-19 (with good size) until I met with a car crash and after a year I'm back at it but I'm lost as it's been a while !!! Watched many UA-camrs which all said the "Bro split" is bullshit when I had done that for years with amazing results being a natty , found your video and you are honest about what you say and come straight to the point rather than those other like "Athlean-X" who confuses you and then promotes their workout program tricking users to buy it !!! YOU'RE AMAZING KEEP UP THE GOOD WORK
I actually don't believe in splits. I do full body 3 days a week, Saturday, Monday , and Wednesday. This is what works well for me and this is what suites my life routine. I believe that one should train, train, and train. Commitment is key no matter what split they do.
Growing quick brother. All anyone has to do is try any of the "tweaks" you preach and its plain as day you know your stuff! It's funny some ppl have been on UA-cam 5 years and never gain subs yet I've seen your videos the last 2 months maybe and you've been growing each week!
True... my bad. I assumed you werent that old.. im 52. And have tried many. MANY. And thats too long between each part for me. I did that for a long time because someone had me believing it was the best. Then i ramped it up to Push Pull Leg Push Pull Leg then 1 day rest. And sometimes if i feel great. I dont take the day rest. And OMG!! I have blown up. I was missing out on growth i had no idea i could be getting. But i do understand. Everyone is different. And their bodies respond different. So. good luck to you.
If something comes up and i miss a day. Or like he said. You feel like crap that day. Thats your rest day. Then pick up where you left off.. and Carry On! Instead of half assing it just to stay on schedule.
Man this channel is a great find amidst the sea of people trying to "change the world" and rebrand some wacky approach that has been done to death with sub maximal results. Finally, a honest person who tells you the old school 1 body part a week WILL WORK. At 46 years old with 20 years of training under my belt, I can't hit a body part every 3 days, I'm like the tin man with my joints all beat up after 2 decades of heavy lifting, powerlifting etc. I followed Ryan's video on cable chest activation (before my typical chest workout ) and BOOM, the mind muscle connection even after 20 years of lifting was off the charts and my chest was destroyed for 3 days after. Mind you, I didn't change my actual chest workout, sets, reps, weights, I just added a handful of cable chest activation pre-work sets. I'm all in on this channel!
PPL split is the best for naturals to do that. Research shows you dont need 2x protein to make gains. 1 gram per poind of body weight is fine. Maybe up it a little during cutting phases to help retain mass
0:36 is it really good tho? weve been thought by basically the whole fitness comunity that there is no point in doing each group once a week. You are gonna be "growing" for 1-2 days max and then you wait a whole week till u train that again,why not spread the volume and maximize the growth throughout the week
Even Mike Israetel says "When you get more advanced. Lower frequencies start to make more sense because you can interrupt your homeostasis so much and you will need the recovery so differences between different frequencies are small." And you gotta remember that ligaments and tendons don't heal as fast as muscles. I can only bench one heavy session a week but I can pull more and my quads and biceps can do work more often. There are differences in muscle groups. Usually tri's, chest and hams cant be trained that often but quads, biceps and back muscles can be trained more often BUT it depends on how well you can target the muscles you're trying to train. There are too many factors but 2x/week will guarantee most bang for your buck
@From calisthenics To bodybuilding As long as the volume is the same, there’s no significance for higher frequency. If you do 20 sets in one workout or split it into 2 workouts (with same weight and reps) it won’t significantly affect hypertrophy because the first one will stimulate protein synthesis to the same degree as after the 2 combined. But realistically you can handle more weight and reps when you split your workout so that’s the reason it’s recommended
@@ladiesman5622 From what I've heard and read its the other way around. People on gear don't need rest days and part of that is why they gain muscle so fast. Amongst other things ofcourse.
Exercise: bicep curls
Frequency: everyday
Location: squat rack
Jordan Kiely he’s a little confused but he’s got the spirit
Hotel : Trivago
Mazzetti for life lmao
My hero
😂😂😂
Don’t ever start putting a long intro on your videos, or an intro at all. I like how you get straight to talking when the video starts. Also I think people like how your videos aren’t long, no one has time for 30 min videos.
Absolutely!
Totally agree, that's the only reason I'm into his channel, short straight forward videos and no BS
Best comment right here. Specifically subscribed because of that.
Same!
Definitely 👍
You got a fan here in Afghanistan. Always wait for your stuff so I can try it in the gym first thing in the morning. That is if I don’t get blown up on the way.
Ouch
Khoudah nakona
Moafaq bashee bro. Stay safe. Best wishes from Germany
SsamF1 🙏
JAY. Tashakkur 🙏🙏
"Get after it, get growing, I'll talk to you soon" Keep this Ryan, great tag line for what is a great channel
Agreed
Maybe an athletic tri-blend t-shirt with “Get growing!” on the back?
Girlfriend made a sweatshirt but neither of us are graphic designers so I don’t love it. I’ll throw it on IG story.
If someone is then I’ll make some. Shirts have to be comfortable.
Ryan Humiston been a designer for years. Transitioning into development but I’ve done shirts for gyms before. I’d be happy to take a stab at something for you.
Ryan, where do you purchase your v neck t shirts! I prefer these too as my neck is rather thick and conventional t shirts cling around my throat. Thank you in advance and this may also add to the future t shirt empire. Cheers
This is steadily turning into one of my favorite channels.
I have to say it again man. This dudes videos are awesome. Doesn’t talk for 30 minutes about a certain thing. Gets straight to the point. Fast and efficient.
Monday - Head
Tuesday - Shoulders
Wednesday - Knees
Thursday - Toes
Friday - Knees
Saturday - Toes
Sunday - Rest
Sunday:fingers and pe**
The wisest thing he said in this video, "if you feel you need a rest day when it's not scheduled, listen to your mind and body and take that rest day.
Facts
Yup. People try to overthink everything. Its simple as hell. Eat healthy food when your hungry til your full. Workout everyday unless your to fatigued rest. Get enough sleep bam prob solved . U can lit. Do compound movements. And be fine
@@rutheshelman2483 no don’t lift everyday you need rest , that is how muscles recover and grow
@@rutheshelman2483 unless you are doing a training split that allows muscles you worked on the previous days to rest you shouldn’t be working out and smashing it everyday , your body will never have time to recover
@@marcosofyanbiz Unless you let's say hit biceps one day and can still pr that same muscle the other day.
I do it like this since 1.5 years and it yields great results. Never been tired or felt over trained that way.
The body literally tells you what to do next. Depending on *your individual* body some muscles can take a lot of abuse before it actually needs a rest day.
So he's got a point... Might be different for you though.
Want to train a particular muscle but it feels too sore or weak? Train something else.
Want to train something else but feel tired and unmotivated to train at all? Take a rest day.
Hungry but feel bloated? Wait another hour or two and then eat.
Should eat but aren't hungry physically (not to be confused with bloated stomach)?
Then your body probably doesn't need much fuel in that moment, so eat a salad or something light.
Just listen to your body, it shows you the updated gameplan to become its best everyday.
I tried everything to make my fitness journey as successful as possible bit of you plan too much you tend to loose track of your bodies signs and the whole thing sooner or later becomes a chore.
The best indicator that what I'm doing works best for me is that I feel great everyday or better still improved from one day to the other. Again not to be confused with soreness, not being able to walk without aching or cups of coffee feeling like bricks.
You still need to destroy yourself to see results, that's the price to pay.
If one trusts in that approach he/she doesn't need to worry about "overtraining" at all.
If you're overtrained you will find out immediately. You feel like shit, are weak and tired and even can loose appetite, loose strength instead of progressing in weights... Etc.
Edit: to sum it up in one word: Motivation.
That is actually the single most accurate indicator that should control rest periods.
A scheduled rest day for good measure doesn't hurt though, of course.
I've never subscribed or been interested in a fitness UA-camr because it's a lot of showboating and buzz words and egotistical. You're humble, realistic, and straight to the point- you're the first fitness dude I've ever enjoyed and I'd totally be interested in a program! Or even a Patreon!
Too bad he's vegan. That's like being a communist only with more restrictions. Ha ha To each their own.
Semper Fry yeah vegans are the worst.
I should know- I am one!
His videos are lean, zero bs, just like him and he’s really witty too, makes me guffaw often
Love how these videos are just straight to the point with no BS just gives you the info you need! I would definitely buy a program
Damn right we want a full program!!! I have been rewriting my entire routine based on what I have learned from you the last few weeks
I've trained off and on for years. The last 3.5 years I've been really dedicated. As you can imagine it has paid off. However. After hearing the way Ryan teaches it is revolutionary. Take a simple bicep curl. Before now, I could never have honestly said I hit the bicep at all. Now using his tweaks it is amazing the change. I run push/pull/legs 6x per week and recover just fine. 41 year old 100% natural and my food and sleep are on point. Thanks again Ryan.
Would love to see a 5 day a week program. Wash. Rinse. Repeat. Love what you are putting out and the way you tweak exercises has really helped me with that mind body connection. Love your stuff! Keep going!
Going back even 7 months, the amount of improvement your videos have had from then and now is bonkers. Solid work, it isn't easy.
I always appreciate the humor injected into your videos. (But) thank you for occasionally producing a video, like this one, with simple, straightforward, serious information.
Push pull legs and upper/lower are my favorites for 3-4 days per week. For those that can only do 2 days, full body is definitely the way to go.
Awesome video as always my friend! You're my favorite UA-camr now and you definitely help motivate me to keep putting out solid content as well. Happy holidays!
yes, but do high volume fullbody workouts. not those sissy 45 min ones. a proper full body is hard and should take 75-90 mins.
@@Dr.WhetFarts the amount of time you're in the gym has nothing to do with how hard you're training though.
And volume isn't the driver of hypertrophy it's intensity. Everytime I've had myself or my clients do "high volume" they burn out and get weaker. As soon as we push the intensity and back off the volume they build more muscle, recover quicker, and get stronger.
If my clients or my sessions are taking longer than an 1 hour per session we're doing something wrong.
How many exercises/muscular groups do you recommend? Thx
@@RedgraveStrength how many ex's per muscle group do you recommend?
@@edricjordan7093 hey edric. I recommend 1-2 exercises per muscle group.
You really don't need a million different exercises for each muscle.
Just pick a few and get stronger at them in the 5-20 rep range.
Repeat forever until you plateau and then pick a new exercise and do the same.
Continue doing this until big and strong lol.
I've been training/lifting/bodybuilding for over 30 years and your advice and guidance is constantly excellent. Your honest, to the point, and break stuff down the way I wished someone had for me early on... great job and cheers! 💪🏼😊
You’re so spot on, when I started training in the beginning I just followed structure of training 6 times a week and have just one rest day and that did not optimize my muscle growth or recovery at all. Now I do my own program which is the exact same aspect which is I work out 5 times I week I hit whatever I feel like hitting and I take rest days when my body absolutely needs it and it has been amazing doubling my size.
What's your routine
Your channel is a breath of fresh air, great format. I am sick of other channel's pushing supplements for 4 minutes every video!
Is it possible that you could make some videos now and then with your full workout? if you are going to the gym to do your push-day, bring a cameraman and film all of it, clip it down and show us the workout, excercises and explain some details in your breaks? i dont know about the other people watching you, but i would looove it!
Suree it would take alot of time and effort to edit it, but pleaseee
@Skyywalker
I second this motion.
i dont understand anything!!
Me personally I would buy your programme only started watching these videos and I love them no bullshit straight to the point. Keep it up buddy.
I agree with you on the one body part a day split. What people often forget is that you train muscles again during the week indirectly. So it's actually not 1 time per week but several times at various intensity levels.
I've looked around at many channels aimed at muscle building. Your channel is by far the best! I have so much new information that works in the couple of weeks that I've been watching your content. Also, I've never met a Ryan I didn't like. Thank you, sir.
I started on a PPL split for about 8 months and stagnated, as soon as I went to a traditional split I put on 10-15 more lbs in 6-7 months and about 5 in the year since. He’s not wrong.
The best on UA-cam at what you do mate. You can’t fake charisma and passion, you have both. Watch this channel from the U.K. and love it.
tbh is the beard that got me revisiting your channel every day.
Beard & biceps 💪
I'm a big fan of yours. No bullshit. You say it like it is. I appreciate that.
As far as the program: if you build it, they will come. We'll support you!
Now get after it so we can keep growing!
There’s nothing wrong with “half-assing” it if you’re not feeling it. Put it this way - if you’re not feeling it and you have 2 options: skip gym that day or go to the gym and at least give it 50%. Which do you think is the better option? When I’m not feeling it and it’s my scheduled gym day I force myself to go because something is better than nothing. And inevitably once you’re there you wind up giving it more effort once you’ve got past that initial sluggishness. You gotta be at the gym to grow, not just be there only on the days you feel like going.
Did you watch the video? What about your rest day and you feel like working out? His rest days are interchangeable, why do a half ass workout when you can take the full day off and then give 100 percent when you do go? He hits the gym from what i gather 5 days a week, focuses on one body part or area (shoulders) NO particular order, so he may do chest Monday, next week Tuesday chest etc no order, , if he plans on hitting back tomorrow and does not feel like it, instead of half assing it , he will make that a rest day and hit back next day when he can go at it 100 percent. So your doing half ass workouts and he is doing full ass workouts
Hahaha if you wait until you’re ready to do a “100% full workout” then good luck to you, working out might not be your thing. I’m sure everyone else is like me, the “I don’t feel like working out cuz I’m sore/exhausted” quickly turns into a regular workout. This is no different than when we say “sure, I’ll come out...but only for 1 drink”. You need to get your lazy ass into a gym and the rest will work itself out. “Somethings better than nothing” is just what we tell ourselves to get out the door And into the gym.
@@HellAtlantic maybey i dont understand or you dont. If i have chest day on monday and workout 5 days a week with 2 days off and monday rolls around and you dont wanna w/o, your saying its best to go ahead and give 50% as its better than nothing? Or would it be smarter to go ahead and make monday a rest day and do chest any other day of the week when you actually feel like wo? Of course if you feel like crap 2 days or more in a row then YES half ass is ok. But when u have an actual reasonable solution to not wanting to wo, it makes more sense to go that route
If I were going when "I'm feeling it" I would be going once a year
Here to tell yall that I've got some leg muscles working out every day at 70-85% effort, since last comment
Ryan been around for 56 years. Your information and style is my favorite on yt. Keep up the great work! Just wish I had this back in 1980 when I started!!!
Can’t believe we’re getting this for free
Love your videos
Everything that you have put out, by far, is the absolute best that is out there. I’ve watched various exercising channels and you blow all of them out of the water.
I like the idea of focusing on individual parts of the body per day, it really allows me to focus all my time and attention making sure I crush it.
I love how your videos are straight to the point and you don't mumble on and try to make yourself superior with your ideas. I just joined the channel and I will be waiting for your program whenever you do one
Ryan, i'm 66 years old and since I started watching your channel, I have made some realistic fucking gains. Thanks Brutha!!
keep it going man
You got skills no long waste of time waffle. Straight to the point. Ur my favourite gym you tuber.
I'm really glad that you to put you in my recommendations you have been pushing out solid content with every single video honesty and realism and all of it thank you for keeping it coming happy holidays
I'm 55 yrs old...but I've learn so much from your videos. U keep it real and helpful. I'm gaining muscle again...and losing wt. Thank you!! And yes ...I would love to see a program.
I love this dude straight to the point and great information
Just when I thought, "could he go into subjects a bit deeper," you gave the podcast link. Really wanted to learn about that! Thanks!
I’ve found the split that works best for me is full body 4 x per week for around 10 weeks - then cycle in a push pull split 6 x per week for 3 weeks. Repeat. Always switching up the rep range to weight ratio. Always working progressively. Also, in terms of spacing out those workout days and fitting in rest days, just imagine a week is 8 days long instead of 7.
Great info! Best NO BS channel on UA-cam. I am 50+ and I do 15-20 reps (compound, drop and supersets). This is my workout (the REST days really help. I use my Sat for body parts I feel are lacking definition):
Chest, Delts, Tris - Mon
Cardio - Tues
Wed - Back, Traps, Bis - Wed
Cardio - Thur
Legs, Calves - Fri
Sat - Chest, Arms, Cardio
Sun - Rest
Your way of speaking in front of the camera along with the sound of your voice and the quality of the video makes it so great! Love it!
Thank you Ryan for all the down to earth videos. They are to the point which, by reading most people's comments below, are actually what we were looking for. This channel has become my new go-to for training as your method moves away from the traditional stuff we see here on UA-cam. Keep them coming!
No problem paying for a plan, let us know when you put it together!
Yes please a complete workout cycle with movements sets and reps. I have been a power lifter for 15 years and am transitioning into more body building style workouts and need a good program to get me started. I would definitely fall into the traditional category for a 5 day split. Thank you for all that you have provided with your channel so far and I look forward to see what else you put out.
I've been working out for years and am pretty solid at 203 lbs. I have tried some of your tips - especially on the arms and it worked. I had never tried going to 20 - 30 reps before but my arms seem to be responding better. I would love to see a 12 week program especially one that is barbell and dumbbell focused since I work out at home.
they're responding cause it's something different...anything your body isn't used to, will work....I also feel that especially when it comes to arms, simply doing low reps, doesn't build shit...at least for me....I don't know about reps that high, maybe I'll try them...but a good 15 reps for me is perfect...maybe I'll try the 20-30 reps.
@@jimmorrison3927 it was just enough out of the box of an idea I thought I'd give it a try. So far so good.
Love your content. I dig the no frills, just 'get at it' vibe you exude in your videos. Thanks. From, South Korea.
Would definitely buy a program, I've been trying to piece all videos together for this purpose but would love to see something put together
Build it based on his videos and give it away for free?
I have been following your advice and methods..I commented before about ur no bullshit straight forwardness and I have gotten sore..brotha keep up it up and your simplicity I very much appreciate it! GET AFTER IT!
This is amazing. I was literally just looking for a new split this morning
Been watching your vids for roughly about a month or two now. All i can say is I'm happy i stumbled across your channel. Your truly a genuine guy who's put in the work both physically and mentally to get your results. Extremely knowledgable and present in a way for us all to understand. Great physique and even better content. Good stuff!
PPL full stop. Just adjust the volume/intensity based on you experience.
What's PPL?
@@dustyyyyyyyy7 Push, Pull, Legs.
For natty athletes interested in hypertrophy, Push Pull Legs twice a week or just over a week is pretty much optimal in most cases. As you said, adjusting volume is key as you progress and more advanced athletes might not need to grind as hard as newbies in terms of volume, but it's still one of the best options to keep building muscle. I'd say each body part once a week works for advanced trainees, older athletes, bodybuilders on gear and people who don't need to push it to the limit of MRV.
Push pull legs is way overrated and inefficient
Joshua Fifis only works for 2x a week for someone who goes 3/4x a week it’s kinda shit
bro ur my favorite body building channel out here. tbh i have always been way too comfortable with my own life, but one day i felt like i needed someone to call me out on my bullshit and get my ass to put in some work. realized nobody would do that gor me, so i had to do that but your content has complemented my routines while helping me stay honest with myself. dropped 22 pounds and i'm already seeing progress with muscle growth, thanks a lot.
New fan! Been trying a number of your exercises - feeling the “gain pain” the next day ! Keen to hear your thoughts on tips for over 50’s. I’m on the wrong side of 50 & still pushing hard - however need to dial down at times to take care of joints .... keep the vids coming! Short, sharp, honest, no bull, straight talk! 💪💪💪
would definitely want and buy your program. The quality of you info is outstanding!
My split is.
Mon: chest. Triceps. Strength.
Tue: Back. Biceps. Strength.
We’d. Legs. Shoulders. Strength. Mostly legs with some shoulders.
Thurs: Chest. Triceps. Hypertrophy.
Friday. Shoulders. Legs. Hypertrophy. Mostly shoulders. Some legs.
Sat. Back. Biceps. Hypertrophy
Abs 3 times a week on alt days.
Chris Boyle What do you do different okn your Hypertrophy biceps day for example, contra biceps strength day?
On strength days I’ll put a lot of heavier weight on and do bent over rows underhand and concentrate on the bicep trying to bring it in more. Cheat curls and drag curls as well. On hypertrophy I’ll do higher reps and way more isolation work. Incline curls spider curls and preachers. I’ve noticed quite a difference using this. I’m 6’5” and was always self conscious about my skinny arms but now I’ve no probs wearing a fitted t shirt or shirt. Hope this is useful my friend and keep at it.
Your onto a winner with that routine 💪
That's a regular Push Pull Leg split.
I've been doing
Day 1: Chest/FD/SD/Arms
Day 2: Legs
Day 3: Back/RD/Traps/Arms
Day 4: Off
Went from 14.5 to 17 inch guns at 6'1 with this split. 15%bf good amount for a natty guy
I only found out about Ryan by chance a few days ago and these are best videos I have seen so far.
Short , straight to the point . I’ve always been told train Heavy using 3-5 reps on compounds but Ryan’s way makes more sense so I’m changing the way I train at 60 years of age!
I hope you do develop a training programme as I would certainly invest in it.
Keep making more videos.
My split (I can only train ×3 a week) :
1. Push and legs
2.pull and push (low intensity)
3.rest/cardio
4.pull and legs
5.rest or calisthenics
6.rest/cardio
7.rest
I'm a hard gainer
Why not upper, lower and than full body?
@@UltraSrbina because then that full body day is hell 😂
@@UltraSrbina but actually because the "lower" day is short and full body is really long so it don't make sense
why only x3 a week?
you should just do fullbody 3x a week hit everything more often and its more efficient if you only have 3 days
I absolutely love your stuff! I've made more gains in the last 6 months than I did in the two years prior. I love how you modify things to make them work for YOU. They seem to be working for me, too! And your comment about set rest days, I, too, save my rest days for days I need them. If I'm pumped and ready to work out, why take a rest day??! Love your stuff! Wish I'd found you sooner!
After 1 year of training i found out that:
- chest+back
- biceps+triceps+shoulders
- legs+abs
- day off
works best for me :) :)
Merkur with your rest day do you mean do chest and back on Monday, bis,tris,shoulders on Tuesday, legs abs on Wednesday then rest day then do the cycle again next three days
@@unpopular.opinions2114 exactly and sometimes I just skip my legs+abs and go swimming or cycling :)
Merkur how much gains are you getting? Im tryna get a lot more muscle for this whole year.
Merkur im also trying to get in one protein shake right as i wake up and one protein shake right after my workout
@@super-bi5xv not enough, my problem is that im skinny-fat ;) about the protein - if your kidneys are fine you can eat as much as you want. Just remember that after eating protein you will feel full and it can affect your overall calories intake
44 year old here. Been at it for about 3 years. Did Gertlouw program. It was good. Diet was very complicated. Hitting a wall now. Love this channel and Ryan’s go after it attitude. Would definitely get a program from this dude. Hurry up ok buddy!!!!
If you can make it in different day formats I would buy one for sure. Remember not everyone has time for 5 day splits. Between the kids, wife and job 3 days is all I can do
Thomas Paine
I’d say either Full Body each day or an U/L/U split trying to utilise compound movements for most of it.
Fit both Bi’s& tri’s either in Lower or alternate Bi & Tri depending on which Upper day
I train Lower Upper Full body.
Get rid of the wife and kids and stop working.
I love how casual your approach is., I’m a firm believer that you have to enjoy this lifestyle or you won’t be able to keep it up. I’m definitely waiting on a program!
Love this shit dude. I'd defo be signing up for your programs when they drop
Now you're talking big boy. These are the videos I find helpful. Cheers mate
Dear Ryan, everyone asks for a program specifically from you, because everyone is sick (including me) of all these "scientific channels" that lost the real meaning of training, and they just focus on which exercise is 1.7% betther than the other, and they end up with a 20min video saying literally nothing. Science exists to provide some guidelines/facts and then experience matters the most, especially on topics as body building, where every body responds differently. So as long, as your videos remain that dense and effective, yes everyone will ask for a program, including me :D Keep up the awesome work and thanks for the knowledge you share.
LOL we got a broscience low attention span dude over here 😂😂😂lets face it, the problem is that u just cant stick thru the boring same explanations from diff channels. U seek something short and UNIQUE thinking that u need something unique to grow 😂 looks like some dumbass here thinks science is some fictional shit which isnt important when training is literally based biomechanics so how tf does it lose its meaning when u apply science into it. Experience is based on science dummy, u form the programs based on the basic protocols of hypertrophy. U wanna grow big? Progressive overload, compound movements, time under tension. No fking unique concept or new exercise will help u grow if u dont stick to those simple shit. Like how u cant stick to a video, u probably cant even stick to a beginners program, thats ur actual problem, nothing to do with channels taking their time and effort explaining scientifically apart from telling their experience.
Even though I am over 50 and started working out with dumbbell at my apartment. I have learned so much from your videos. I would like you to do programs. Hell evening sell online programs. It just appears you know what you are talking about and you are just real. All the best for you moving forward !
I just want to know where you get your shirts from. I can never find good long wear workout shirts. Keep the content coming! Love it 💪🏽
Go to Walmart. You can get several cheaper tshirts for the price of one expensive one. At least that's what I do.
Thank you so much for not making me wait 20 min to learn
I do full-body workout.
Shaz Gujjar I do the 1/16th body workout!
same 3X a week
jam jyl I do it 4x a week
@@GXDee you might be overtraining
Same
I'm another over 50 guy and I have to say his mentality and approach has been a game changer for me! WELL DONE
I personally love the upper/lower split...everything gets worked twice and still gives me rest time
"Danger Zone!" Ha ha
I’ve been doing this but the upper days are way too long. Switching to PPL twice a week. Sure it will be 6 days a week but the workouts will be short.
@@philmcrackinnow Yea when I did upper lower, I started cutting volume to get quicker sessions in for my upper days, but the lack of gains started to show. I also just like going to the gym everyday after work, so 6 days a week isnt a problem for me.
Man... WE WILL DEFINITELY WAIT FOR THAT PROGRAM of yours. You have been an inspiration for lots of us, and you just can't rush perfection! Thank you for everything you do, sir!
Full body workout every other day gives you the most time under tension
Full body 3 days a week is the best for naturals... I have made lots of gains from that
Not necessarily
Very hard to recover from training full body if you have poor sleep like me
Full body 5 times a week. Best volume and enough time to heal. Push pull legs iso iso iso.
Recovery would be an issue. For me I just don't like the feeling of only doing one exercise for legs. When I hit a muscle and train with high intensity it takes a 2 day or so to recover fully. I've been doing PLP for a while now and it seems to be the best option for both strength and muscle gain.
I love this channel, I’ve never been into buying programs but the day you come out with one I will definitely purchase yours. You get straight to the point and you say what needs to be said, perfect workout mentor!
My usual split is
Chest n tri
Back n biceps
Legs
Chest n tri (or shorlders depending on how i feel)
And after that i get stuck and if i hit chest ill lack shorlders
So the split that is best that he mentioned that i will try is
Chest shoulder triceps
Back biceps
Legs
Chest sholder tri
Back biceps
Legs
So u can choose your rest days when u feel like it and still get the part trained 2× times per week
U can also higher the volume since your training less muscle groups that for exsample upper lower or push pull legs, try that out
The one he mentioned in the vid, i know i will
seek n destroy that is what I used to do too, thing is, after chest your shoulders are kind of fucked, for example I did 16kg shoulder press while when I do shoulder and legs I can do 26kg shoulder press...big difference.
So I do chest tri and shoulder (light weight but slow form)
Back bi
Legs shoulder
Rest
Rest
Repeat
Full day for
Back.
Chest.
Quads.
Hammies/Glutes
Shoulders.
Bi/tri
6 on, 1 off
@@JardineFlower gross
where the traps?
Might as well do push/pull/legs for 6 days
Yes program please! You are different than everyone out there. Your training is concise simple to understand and no ego bullshit.
Plus your humor helps lol
A five day split is great for enhanced guys. In my experience a three days push pull legs split is much better suited to the average guy though.
the most important thing will be to hit muscle groups more than once per week, fullbody, ppl and upper/lower can all work very well for naturals.
Ryan, I have been watching your clips for about a year now and trying various techniques that you share. Some work, some do not, but that is what I appreciate about your honesty....you tell all your viewers that simple truth. You have to find exercises that your muscles connect with, it is that simple and you express that often. Your mixture of honesty, humor and commitment to the viewer is the reason I am loyal to your channel. Ironically, I noticed the date on this clip was from exactly one year ago. You mentioned possibly constructing a program.....any luck??? Because I am standing by to purchase or trial run it when it is available good Sir. I have been lifting since I was 14, now I am 51....old and broken, but still committed to training and always open to new techniques. Thank you again for this great channel.
What split did you have within your first 2 years of training and when did you transition into your current split.
I would absolutely love you for you to do a program. I would be all in. I have browsed UA-cam videos for workouts but have found myself using yours more often than not. I appreciate your hard work and time in making these videos for us to use. Keep up the good work.
Program please!!!!
I just saw one of your vids about legs and it was perfect. I’m taller and it’s hard for me to grow these damn things. What’s crazy is that after every video I watch, I see another one of your vids that answers one of my many gym questions 😂. I also like how you get straight into the purpose of the video rather than bullshitting an entire vlog and talking about the video topic for a few seconds. Definitely my go to fitness channel now 👌🏾
I also have non-structured rest days in my split, 7 rest days a week.
What are doing is very helpful, will keep eyes open for your program.
Good stuff Brother. God Bless.
People definitely want a program, you went from 6K subscribers to 200K in a few months! The interesting part for a program from you are the exercise tweaks that you provide. For example, incline tricep cable push down, or the tweak on the ab movements, made all the difference in isolating and improving focus on that muscle area. Thanks Ryan.
I feel like if this guy really wanted to make a workout program you would be huge within two or three months
I like your no bullshit approach. keep gettin after it.
There are alot of tests done that prove hitting each muscle twice per week is far more beneficial in muscle growth for natural lifters. So I have to disagree with this one
Ditto
wrong....you need to take these studies with a ton of skeptisism....are they done with experienced lifters? do they go to failure or close to failure on each set? I have trained both natural and not, and for me, what worked best as a natural, works best while on juice...there is no difference....when I trained natural, the moment i tried to workout more frequently, I'd over train....what always worked best, was working each body part 1x per week, alot of times it was 1x, every 8-9 days...on juice, I pretty much train the same way...work each body part every 7-8 days...when I tried working each part 2 x per week, I got smaller and weaker.
@@jimmorrison3927 I guess you're a rare subject lol Ive also trained many people and training the muscle more frequently is what works best. In fact new clients always responded best doing full body 3x a week. Your muscles will fully recover within 48-60hrs depending on your diet and sleep. If you were getting weaker or felt over trained that could be due to bad programming or other factors
@@jimmorrison3927 With that being said im not saying bro splits don't work because they certainly do. Just not as good as it would for someone on juice. Natural lifters do best with a combination of strength/hypertrophy training
You earned a sub bro !!! I used to be a bodybuilder since I was 13-19 (with good size) until I met with a car crash and after a year I'm back at it but I'm lost as it's been a while !!! Watched many UA-camrs which all said the "Bro split" is bullshit when I had done that for years with amazing results being a natty , found your video and you are honest about what you say and come straight to the point rather than those other like "Athlean-X" who confuses you and then promotes their workout program tricking users to buy it !!! YOU'RE AMAZING KEEP UP THE GOOD WORK
I actually don't believe in splits. I do full body 3 days a week, Saturday, Monday , and Wednesday. This is what works well for me and this is what suites my life routine. I believe that one should train, train, and train. Commitment is key no matter what split they do.
Growing quick brother. All anyone has to do is try any of the "tweaks" you preach and its plain as day you know your stuff! It's funny some ppl have been on UA-cam 5 years and never gain subs yet I've seen your videos the last 2 months maybe and you've been growing each week!
Push pull legs (1-2 days rest) repeat 💪🏻
Best
Too long between for each part
Chuck DuChamp age dependant. Not for me
True... my bad. I assumed you werent that old.. im 52. And have tried many. MANY. And thats too long between each part for me. I did that for a long time because someone had me believing it was the best. Then i ramped it up to Push Pull Leg Push Pull Leg then 1 day rest. And sometimes if i feel great. I dont take the day rest. And OMG!! I have blown up. I was missing out on growth i had no idea i could be getting. But i do understand.
Everyone is different. And their bodies respond different. So. good luck to you.
If something comes up and i miss a day. Or like he said. You feel like crap that day. Thats your rest day. Then pick up where you left off.. and Carry On! Instead of half assing it just to stay on schedule.
Man this channel is a great find amidst the sea of people trying to "change the world" and rebrand some wacky approach that has been done to death with sub maximal results.
Finally, a honest person who tells you the old school 1 body part a week WILL WORK.
At 46 years old with 20 years of training under my belt, I can't hit a body part every 3 days, I'm like the tin man with my joints all beat up after 2 decades of heavy lifting, powerlifting etc.
I followed Ryan's video on cable chest activation (before my typical chest workout ) and BOOM, the mind muscle connection even after 20 years of lifting was off the charts and my chest was destroyed for 3 days after. Mind you, I didn't change my actual chest workout, sets, reps, weights, I just added a handful of cable chest activation pre-work sets.
I'm all in on this channel!
I think you have to train every body parts twice a week and have 1.5 - 2 times the bodyweight in protein to see gains
Once per week isolated training for every muscle group and compound trainings for the rest of the week.
Erm..ok
PPL split is the best for naturals to do that. Research shows you dont need 2x protein to make gains. 1 gram per poind of body weight is fine. Maybe up it a little during cutting phases to help retain mass
@@Camaro1019 PPL is the best unless u rlly only have 1 of 2 days a week. Sometimes i transfer deadlifts into my pull day tho.
@@Camaro1019 It's more like 0,5-0,8 grams per pound, or 1,2-1,7 per kilogram.
Best channel. Short simple straight to the point
0:36 is it really good tho? weve been thought by basically the whole fitness comunity that there is no point in doing each group once a week. You are gonna be "growing" for 1-2 days max and then you wait a whole week till u train that again,why not spread the volume and maximize the growth throughout the week
It's good for those on roids. Which is why so many bodybuilder use it.
Yeah, this guy has good videos. This isn't one of them.
Even Mike Israetel says "When you get more advanced. Lower frequencies start to make more sense because you can interrupt your homeostasis so much and you will need the recovery so differences between different frequencies are small." And you gotta remember that ligaments and tendons don't heal as fast as muscles. I can only bench one heavy session a week but I can pull more and my quads and biceps can do work more often. There are differences in muscle groups. Usually tri's, chest and hams cant be trained that often but quads, biceps and back muscles can be trained more often BUT it depends on how well you can target the muscles you're trying to train. There are too many factors but 2x/week will guarantee most bang for your buck
@From calisthenics To bodybuilding As long as the volume is the same, there’s no significance for higher frequency. If you do 20 sets in one workout or split it into 2 workouts (with same weight and reps) it won’t significantly affect hypertrophy because the first one will stimulate protein synthesis to the same degree as after the 2 combined. But realistically you can handle more weight and reps when you split your workout so that’s the reason it’s recommended
@@ladiesman5622 From what I've heard and read its the other way around. People on gear don't need rest days and part of that is why they gain muscle so fast. Amongst other things ofcourse.
I would absolutely purchase a program from you. Your the no nonsense kickass trainer lacking in todays world