My split: Saturday Push - 9 Sets of Tris/Chest/Shoulders Sunday Pull - 9 Sets of Bi/Back Monday 9 Sets of Legs/Abs Tuesday 6 Sets of Push Wednesday 6 Sets of Pull Thursday 6 Sets of Legs/Abs Friday Boxing/Run Rinse, Repeat I find this to be the optimal schedule, for my life, to get 15 sets in for each target group. Hoping to break this down more soon to target parts of each group.
Yea you definitely need rest day for your body as well as your central nervous system. This is when your body repairs and builds itself up strong for the next lift. You tear down in the gym you build in the kitchen.
Just wanna put this out there. Hypertrophy, strength, and weight loss are major reasons for working out. But the most underrated aspect of weight training or exercise in general is the mental factor. After an awesome workout, my intense anxiety is gone for the remainder of the day.
Dude. I keep saying this. I’m so proud of myself now instead of being ashamed all the time. Everything just makes so much more sense and I feel like I’m back in control of my life. Such a great feeling when you’ve been anxious your whole life
3 hrs saved and not wasted Fat acts as energy storage, while muscle growth requires more effort due to its metabolic demand. Factors affecting muscle growth include training age, intensity, genetics, and nutrition. Muscle growth rates vary widely; a study showed changes from a 55% increase to a 5% decrease in muscle size. Creatine is a potent compound that significantly enhances muscle growth and strength. Pump training, also known as cell swelling, is a technique to engorge muscles with blood, enhancing their appearance and promoting growth. Supervised training leads to higher intensity and better results compared to unsupervised training. Strategies for muscle growth include varying exercises, focusing on compound movements, and ensuring proper nutrition and intensity.
This definitely works! I have multiple conditions that make muscle growth "hard to near impossible" according to drs. But I have been doing everything in my power the last 6 years and now I have muscle definition I never could of imagined.
I literally woke up out of sleep to the context of blood sugar levels dropping when fasting for long periods... Like I was sleeping, my brain obviously was not. I thank my god & my body for reaching such wisdom. Im very blessed. Oh also , may peace be with you & your circles always. Love & light✨🌄🙏🌅✨
This is a summary of everything known to man on the subject of health & fitness. I listen to this over & over on my office commute, a fantastic audio resource!!
Wow, you really gave me a lot to think about. There is a lot I have not been doing that you discussed in this video. I am one that wrote all of this down and started right away and it has already made a difference. Thank you for sharing your knowledge with me very much appreciated.
Eat meat (protein), eat complex carbs, (rice, quinoa, potato, oats), eat vegetables, drink water. Dont eat simple carbs (refined breads/pastas), dont drink (pop, beer). Weight lift near max with controlled reps 4x week (1 hour each), 3 sets 10 rep per exercise. Sleep well. There ya go workout noobs. Saved you 3 hours. It's that simple. Do that for the rest of your life and I guarantee you will be in shape.
@RabblePack really not necessary at all. But yes I could have typed way more. But I wanted to make it short and sweet with just the fundamentals. Creatine is really the only thing that I'd say is worth while. A small amount of preworkout or coffee doesn't hurt but to grow dependent on any of it is not ideal. You could also make a case for tonkat ali as an aid to increase free testosterone activation. Once someone is 30+ and or symptomatic it is not a bad idea to get your total and free testosterone checked. TRT is a wonderful thing along with HCG if necessary for those with endocrine issues. Granded the causes of their issues aren't lifestyle related. (ie: poor diet, low exercise, stress, drinking, smoking, bad sleep, ext).
As someone who is 31, feeling the effects of aging, wanting to feel better. This video is very helpful. I realize, as much as I hate eating after sundown. I am going to make sure I eat protein before bed.
Try drinking a fairlife shake. Its basically just a 12 oz serving of vanilla, strawberry, of chocolate milk ( dosent have protein powder fairlife milk has extra protein due to how they filter their milk) and it gives you 26g of protein of 42 if you get the elite one (ps this is off the top of my head the protein amount might be different slightly)
Before you start going to the gym if youve never developed any muscle mass before, try a pre- gym method. Buy a shovel and use it for a while, split firewood and stack it, build stamina and some muscle growth and toning before you go to the gym . Work based muscles are more rounded instead of your work out targeting one muscle group during your workout
60 year old here. After years (40+) training different configurations of sets, bro split seems to be working better for me. In my experience I need more rest. I always refrained using this type of sets since 2x a week seemed more logical, but I'm feeling much better in my new ways. 5 muscle groups with 2 resting days. Resting days are hiit and stretch -movement days. Whenever I really feel i need it (once or twice a month) I do nothing.
There are no shortcuts to hard work in the gym. That's the point. When you look for short cuts instead of putting in the work you just waste more time in the long run than if you just got in the put in consistent time and grind. That's life. Put in the sacrifice and rep the benefits. The path of least resistance and shortcuts leads downhill.
Perfect. This video explores all the most recent data on muscle growth to create a scientifically proven checklist that anyone can use as the foundation of their routine. Optimization at its finest.
So my question is : in order to maximize grow hormone release they say, keep insulin levels low and don’t eat 4 hrs before sleep cuz that’s when it’s released. Muscle growth doesn’t happened w/o GH. If one eats 30 min before sleep, especially slow release casein, insulin levels should be elevated during night sleep thus low or no GH released. It sounds contradicting. What’s right? Anyone knows? Is that when GHF-1 supplement comes to play?
I’m from Alabama and I have a recorded IQ of 136(took it in middle school gifted class)… I always try to explain that I don’t think I know everything, but that I can learn anything… but I still get labeled as a know it all. I went to underperforming schools and interacted with underperforming people on the regular… it is so draining and boring to hear the same phrases and ideologies all the time… so much so, that the predictability of most peoples actions makes me feel like I have ESP… it’s such a miserable existence… being unable to trust the judgement of most. It’s even worse because I get labeled as “crazy” and ostracized by most of my peers even though the same people would fail any general knowledge test… I use 12+ vocabulary, by default, and people don’t understand, but are too prideful to state they don’t understand. I feel like a smart child that adults don’t adhere to and I’m 35. It’s even harder finding a parter that’s interesting…schit sux
The intelligent people I know are looked up to because of their intelligence, which is a very natural occurrence among humans in my experience. It leads me to think that there is in fact something you are doing that makes people feel differently about you. For example, most people dislike when others brag about themselves and comment on how smart they are, because over time it naturally becomes evident that the person is intelligent. Maybe you didn’t intend to brag, but that’s how it came across to me.
Creatine loading phase.. Are you sure you mean 0.3 grams x body weight, 4 times per day? So a person weighing 70kg should take about 80 grams per day, for one week?
My goal it's have durability or stamina. Simple put. Like the Romans. If there's an out break. I am ready for it. Pack emergency supply backpack. Change it every 1-2 months (food/power). At this point, I work out, because I can eat more food. Food it's delicious, if it's technique in preparation it's used properly. Unlike those super processed foods. That's why grilled meats tast more good. A little burn parts tastes amazing!
13:47 I thought (and please correct me if I’m wrong) that for building mass one should lift a higher weight at lower reps, and for toning and already swole body part, do more reps at a lower weight.
I'm 125 Kg. According to the loading phase of 4x .3 g/kg per day for 7 days.... that's 150g of creatine a day. Check my math, that seems like an awful lot.
When you bulk, eat more and when you shred, eat less but as long as you keep increasing the intensity rate during these two cycles you’ll achieve the perfect physique you want. That’s it
Back n bys Chest n trys Legs n abs Repeat Day 7 rest 1 set to failure each exercise and walk 45 minutes everyday in nature REGUARDLESS of weather and read 10 pages of any self improvement book daily. Fast quartly for 12hrs of atophagy minimum that's 100 hours of no food only water tea coffee 0 sugars H.I.T. training Spint at maximum for 90 seconds and lay down until calm. Randomly 7 times per month
My split:
Saturday
Push - 9 Sets of Tris/Chest/Shoulders
Sunday
Pull - 9 Sets of Bi/Back
Monday
9 Sets of Legs/Abs
Tuesday
6 Sets of Push
Wednesday
6 Sets of Pull
Thursday
6 Sets of Legs/Abs
Friday
Boxing/Run
Rinse, Repeat
I find this to be the optimal schedule, for my life, to get 15 sets in for each target group. Hoping to break this down more soon to target parts of each group.
That's Awesome. Thanks for Sharing ❤️❤️❤️
Good split, but what about a rest day?
Thank you
Yea you definitely need rest day for your body as well as your central nervous system. This is when your body repairs and builds itself up strong for the next lift. You tear down in the gym you build in the kitchen.
My split is very similar except i have a rest day
This 3 hr video popped up in my autoplay & I'm so happy about it. This feels like a free course & I learned a ton. Thanks
@@jeverett1769 it’s like a “fill in some gaps of your knowledge” video and I love it :D
I just woke up and it was just staring to play. I have saved it and I will be settling in to have a watch over the weekend 🙌🏻
Just wanna put this out there. Hypertrophy, strength, and weight loss are major reasons for working out. But the most underrated aspect of weight training or exercise in general is the mental factor. After an awesome workout, my intense anxiety is gone for the remainder of the day.
Mines gone after a workout...for like an hour
Dude. I keep saying this. I’m so proud of myself now instead of being ashamed all the time. Everything just makes so much more sense and I feel like I’m back in control of my life. Such a great feeling when you’ve been anxious your whole life
couldnt agree more, im in a very relaxed mood after hitting gym
Same. I can start feeling tired and mentally yucky and by the end I'm happy and energetic
@@thehubrisoftheunivris2432 ur just lil b
This is probably one of the most impactful intros to a workout video I have ever seen. I cant wait for the full episode to be released.
@@Clashofclansmobile 😂😂😂
This has to be one of the longest videos the Infograohics Show has ever done longer than most movies lol
Facts
bro I was thinking the exact same thing
They have a 9 hour long video actually🤣🤣🤣
They did call this a compilation, so it shouldn't be that surprising.
@@unclejoeoakland people on youtube are commonly surprised by simple things like editing videos together to make a longer video
3 hrs saved and not wasted
Fat acts as energy storage, while muscle growth requires more effort due to its metabolic demand.
Factors affecting muscle growth include training age, intensity, genetics, and nutrition.
Muscle growth rates vary widely; a study showed changes from a 55% increase to a 5% decrease in muscle size.
Creatine is a potent compound that significantly enhances muscle growth and strength.
Pump training, also known as cell swelling, is a technique to engorge muscles with blood, enhancing their appearance and promoting growth.
Supervised training leads to higher intensity and better results compared to unsupervised training.
Strategies for muscle growth include varying exercises, focusing on compound movements, and ensuring proper nutrition and intensity.
Jesus is king ❤
This definitely works! I have multiple conditions that make muscle growth "hard to near impossible" according to drs. But I have been doing everything in my power the last 6 years and now I have muscle definition I never could of imagined.
I literally woke up out of sleep to the context of blood sugar levels dropping when fasting for long periods... Like I was sleeping, my brain obviously was not. I thank my god & my body for reaching such wisdom. Im very blessed. Oh also , may peace be with you & your circles always. Love & light✨🌄🙏🌅✨
Been watching your channel for 6 years and I think this is probably the most productive one yet ❤
Best channel on YT for sleeping and learning
real
I knew i wasn’t the only one to think like this
Agree!😊
REAL
I knew it!!! Finally! Not the only one tooooo.
I can’t even imagine how much research and time this took to create. Thank you so much for all of the valuable information you have provided us
It’s all just AI. Probably took 5 min to generate.
Been watching for years, love this page.
been watching this video for years???
@@yakshsingh04 the channel my friend
@@numbers3367 ik bro was just kidding because of the length of this video
@@yakshsingh04no, you won’t.
Just starting to get in shape at 39. This videos helped lots!
I heard that this is just the intro, and there is also a full version of this video somewhere.
😂😂😂
😂😂😂
He's not joking 💀
This is a summary of everything known to man on the subject of health & fitness. I listen to this over & over on my office commute, a fantastic audio resource!!
❤thank youu, im on my first month of consistent work out and I feel so proud. This is the video I needed
This one video sums the whole bodybuilding industry in one go
This godsend of a video is probably the most Informative on the internet so far. Good job info!
Love the long videos.. makes my work day go by faster 😂
yeah i’ve just been jumping back in to the video when i have free time!
Martin Scorsese approves the length of this video
I pray to God to give me triceps, bicep, chest, back,thigh calves, shoulder 😂🙏
Don't pray, take action man
God can do it
Just joking bro,@@Legowhisfrfr
@@phoenixback2307 pray and workout! You can do it!!!
Was just thinking about how I need to get working on the summer body
It's a sign!
Think about lifestyle,summer end fast
Google is reading our minds believe me
How did it go
So much good information in this video. Good to see something that's not political or about the FBI, or war.
Dope watching after a workout 💪🔥
If you can’t get creatine, take steroids
Thank You for your work and teaching 👍🏽
I love the narrator of these Videos
Wow, you really gave me a lot to think about. There is a lot I have not been doing that you discussed in this video. I am one that wrote all of this down and started right away and it has already made a difference. Thank you for sharing your knowledge with me very much appreciated.
Lots of great information here!
Eat meat (protein), eat complex carbs, (rice, quinoa, potato, oats), eat vegetables, drink water.
Dont eat simple carbs (refined breads/pastas), dont drink (pop, beer).
Weight lift near max with controlled reps 4x week (1 hour each), 3 sets 10 rep per exercise.
Sleep well.
There ya go workout noobs. Saved you 3 hours. It's that simple. Do that for the rest of your life and I guarantee you will be in shape.
You've kinda got your carbs mixed up. Anything containing sugar is a simple carb, not complex.
Missed out that whole bit about protein supplements giving significant benefits.
@RabblePack really not necessary at all. But yes I could have typed way more. But I wanted to make it short and sweet with just the fundamentals.
Creatine is really the only thing that I'd say is worth while. A small amount of preworkout or coffee doesn't hurt but to grow dependent on any of it is not ideal. You could also make a case for tonkat ali as an aid to increase free testosterone activation.
Once someone is 30+ and or symptomatic it is not a bad idea to get your total and free testosterone checked. TRT is a wonderful thing along with HCG if necessary for those with endocrine issues.
Granded the causes of their issues aren't lifestyle related. (ie: poor diet, low exercise, stress, drinking, smoking, bad sleep, ext).
Thanks!
As someone who is 31, feeling the effects of aging, wanting to feel better. This video is very helpful. I realize, as much as I hate eating after sundown. I am going to make sure I eat protein before bed.
Try drinking a fairlife shake. Its basically just a 12 oz serving of vanilla, strawberry, of chocolate milk ( dosent have protein powder fairlife milk has extra protein due to how they filter their milk) and it gives you 26g of protein of 42 if you get the elite one (ps this is off the top of my head the protein amount might be different slightly)
How do you feel old at 30 ?
W video watched the entire things 💯💪🏽
0:01 : and winter is coming ❤
Before you start going to the gym if youve never developed any muscle mass before, try a pre- gym method. Buy a shovel and use it for a while, split firewood and stack it, build stamina and some muscle growth and toning before you go to the gym . Work based muscles are more rounded instead of your work out targeting one muscle group during your workout
Perfect video for my 40 minute walk!🚶🏾♀️
We all know watching infographic show makes you jacked, this advice all works
60 year old here.
After years (40+) training different configurations of sets, bro split seems to be working better for me.
In my experience I need more rest. I always refrained using this type of sets since 2x a week seemed more logical, but I'm feeling much better in my new ways.
5 muscle groups with 2 resting days.
Resting days are hiit and stretch -movement days.
Whenever I really feel i need it (once or twice a month) I do nothing.
Thanks for your hard work in putting this video together. I watched the whole video and I really enjoyed it. ❤
This video is so helpful and it was so educational, I have learned a lot recommend!😊
This video deserves so many more likes
There are no shortcuts to hard work in the gym. That's the point. When you look for short cuts instead of putting in the work you just waste more time in the long run than if you just got in the put in consistent time and grind. That's life. Put in the sacrifice and rep the benefits. The path of least resistance and shortcuts leads downhill.
So much information in 1 video thank you
Brilliant presentation guys.
This is fantastic.
I started watching this video 2 weeks ago.
Didnt realize it was a 3 hour video
Holy.... it sure is!!
Do you have the longer version? It was too short 😢
Long video but very informative 👍
Perfect. This video explores all the most recent data on muscle growth to create a scientifically proven checklist that anyone can use as the foundation of their routine. Optimization at its finest.
Ahh I forgot to take notes.. best watch again
Great video!!!!!!
Favorite page
Great video..very informative..Thanks for the Info❤❤❤
You watched a 3hr video in 10 minutes? 💀
nah he’s lying, it just got posted almost half an hour ago
So my question is : in order to maximize grow hormone release they say, keep insulin levels low and don’t eat 4 hrs before sleep cuz that’s when it’s released. Muscle growth doesn’t happened w/o GH. If one eats 30 min before sleep, especially slow release casein, insulin levels should be elevated during night sleep thus low or no GH released. It sounds contradicting. What’s right? Anyone knows? Is that when GHF-1 supplement comes to play?
Lets go 🎉🎉🎉 a good video for me to watch at work 🎉😂
RAHHH MUSCLE MENTIONED💪🏿💪🏿💪💪
Thank you👍😊
IM 5,6 and a half wear a size 8 in mens and 14 have a long way to grow taller hope to be 5,8 by the end of the year and be a 140
Pounds
If you’re still growing and want to end up taller, cut out all sugar and simple carbs immediately.
You grow when you sleep!!! Good luck!
This video was very helpful
This is a very interesting video 👍
Can you do one on calisthenics?
Thanks i needed this.
I’m from Alabama and I have a recorded IQ of 136(took it in middle school gifted class)… I always try to explain that I don’t think I know everything, but that I can learn anything… but I still get labeled as a know it all.
I went to underperforming schools and interacted with underperforming people on the regular… it is so draining and boring to hear the same phrases and ideologies all the time… so much so, that the predictability of most peoples actions makes me feel like I have ESP… it’s such a miserable existence… being unable to trust the judgement of most. It’s even worse because I get labeled as “crazy” and ostracized by most of my peers even though the same people would fail any general knowledge test… I use 12+ vocabulary, by default, and people don’t understand, but are too prideful to state they don’t understand. I feel like a smart child that adults don’t adhere to and I’m 35. It’s even harder finding a parter that’s interesting…schit sux
The intelligent people I know are looked up to because of their intelligence, which is a very natural occurrence among humans in my experience. It leads me to think that there is in fact something you are doing that makes people feel differently about you. For example, most people dislike when others brag about themselves and comment on how smart they are, because over time it naturally becomes evident that the person is intelligent. Maybe you didn’t intend to brag, but that’s how it came across to me.
How can i do fasting and also eat protein spread out throughout the day at the same time? So do which one?
I honestly expected to hear 3 hours of absolute nonsense in this video, but I actually agree with at least 90% of it. Good job.
TIS is the best out there, full chad mode
“Couple of methods to grow as much muscle as fast as possible…”
First option: STEROIDS BABYYYY
Second Option. Dont ever forget the first option mentioned here as that is the only option
Your genetics when working out changes because certain gene expression turn on and off depending on environmental factors
good one👍
"this has been going on for a while, how long is this vi--😳"
I love this page but who watched this entire video?
New studies have shown that we want the alien invasion series and the nuclear war series back
Thiiiiiiiiiisssss
I'm happy they did this but I can definitely agree
Is it ok for teens to use creatine
Research what creatine is.
3 f*ckng hours. I hope your editor is getting a raise or something
I hate it when people say there's a hack to get muscle. It's hardwork and disciple stop being lazy pull your finger and put in the work.
self reminder: 1:06:38 minus a few seconds = arms exercise
Just what I want
I just wanna put this out there. I’m awesome.
I wish they did a similar study on women for lack of sleep.
Disagree about carbs… (not specific) but the protein before sleep makes sense!
Creatine loading phase.. Are you sure you mean 0.3 grams x body weight, 4 times per day? So a person weighing 70kg should take about 80 grams per day, for one week?
Don't do load phase,
5 gram per day - 50kg
7 gram -70 kg
10 gram - 100 kg
Who's hoppin on the winter bulk?
Do you video on shadow boxing like this
Nice
My goal it's have durability or stamina. Simple put. Like the Romans.
If there's an out break. I am ready for it. Pack emergency supply backpack. Change it every 1-2 months (food/power).
At this point, I work out, because I can eat more food. Food it's delicious, if it's technique in preparation it's used properly. Unlike those super processed foods.
That's why grilled meats tast more good. A little burn parts tastes amazing!
8-14% body fat for me. In case there's a need for emergency.
Ah yes 3 hours
13:47 I thought (and please correct me if I’m wrong) that for building mass one should lift a higher weight at lower reps, and for toning and already swole body part, do more reps at a lower weight.
I'm 125 Kg. According to the loading phase of 4x .3 g/kg per day for 7 days.... that's 150g of creatine a day. Check my math, that seems like an awful lot.
@@ebonicmaser Yeah that has to be way off LOL!
How do you create such animated videos ?
can someone do a shorter summary
Eat less, exercise more 😀
eat beef multiple times a day, and sleep
Lift intensely, eat in surplus, sleep … antioxidants help try to get 200 ish grams of protein 🫡
When you bulk, eat more and when you shred, eat less but as long as you keep increasing the intensity rate during these two cycles you’ll achieve the perfect physique you want. That’s it
Attention problems?
I want to try to use this for my Continuing Educational Units (CEUs) for nursing. 😂
Back n bys
Chest n trys
Legs n abs
Repeat
Day 7 rest
1 set to failure each exercise and walk 45 minutes everyday in nature REGUARDLESS of weather and read 10 pages of any self improvement book daily.
Fast quartly for 12hrs of atophagy minimum that's 100 hours of no food only water tea coffee 0 sugars
H.I.T. training Spint at maximum for 90 seconds and lay down until calm. Randomly 7 times per month
Haribo advertising pre watching this video. Awesome
I always put a random video before I sleep and these videos always come up and when I wake up I’m 1 hour in and I just turnoff my phone
backed by science.... bro-science 😎
I used to work out 4 to 5 times a week. Now I just workout Saturday, and I've never had better results. My body has time to heal in between.
I do 100 situps, 100 pushups, 100 squats, and a 10-km run everyday. I don't even turn on the aircon when it gets really hot.
Interesting stuff, how long have you been following that routine?
Wouldn't that be really easy to do? The squats and set ups in relation to the pushups?
Bros still stuck in the stone age
I’m sorry no one got the one punch man reference 😂
@@harmonakampurira2211 That are we just don't care about cartoons after we hit twenty years old anymore.
If morbidly obese, should be fine to fast and gain muscle/lose weight, since stored fat is the source of energy.
At what point in someones life is steroids worth it ?
bro 💀
If you wanna look like monstrous and remotely look like a normal muscular human. Also if you're going pro bodybuilding
Never
Around 2 weeks when you realize creatine doesn't work fast enough... You're welcome 😁
To achieve Mr Olympia.
Gear works good.
I just binged watch this entire show like a movie on Netflix 😂