Great video Ryan! I remember starting my own transformation about a year ago. I bought a diet plan from OnlyMeal and started doing some exercises at home. My sister was making fun of me, thinking I will give up. But day after day, meal after meal, I managed to do it. I lost 60lbs thanks to my diet and dedication and I'm feeling a lot happier now. I can finally tie my shoelaces without holding my breath 😃
Here is the full split: 2:00 Incline Smith 3:14 Incline Barbell 4:16 Mid Back Row 5:27 V-Bar Lat pulldowns 7:33 Single Arm Viking Shoulder Press 8:58 Cable Side Laterals 9:35 Machine Rear Delt Partials 11:12 Cable Straight Bar Skullcrushers ( Slight Incline) 12:12 EZ Bar Cable Machine Drop (Close+Wide) 12:24 Full set split-out 12:34 Heroic moment LOL😂
For sure this insane. Maybe day 1 chest/ triceps/ lateral shoulder Day 2 legs Day 3 back/ bicep/ back shoulders Day4 rest And repeat day 1,2,3 And of course include abs and traps in one work out. Resting sure go for 90 seconds or just 15 seconds and you’ll know
Waaay too much for advanced guys moving heavy weight. Much more time needed to warmup. And if your trying to be freaking super sciency all the time... even using higher volume lighter weight, if your resting 3 minutes every set... workout is going to be long as hell. Most people are not going to be consistent with this and are going to dread their workouts.
I do upper/lower splits, and it's been working great for years. I've changed it from two days in a row to just every other day as I've gotten older, I feel like it help to let your whole system recover if you aren't on any type of hormonal helpers.
I'm a lifetime natty with an FFMI of 26 and this was the first and only program I ever purchased that had enough volume. All other bodybuilding programs over the years seem to be made my people blasting gear who grow even if they sit on the couch. Buy this program.
@@Atsolok Claims he low doses test, i forget exactly but way to low to be believable to anyone experienced...And... he has claimed being a Vegan, that he doesnt measure his arms. I get it, i tell women 9" when its only 7.8" and that i like the way they think (they love that! ) so he is forgiven of all ! Ryan has the best info of any you-tuber along with well Mike Isratel but he is funnier Further, to OP...No, you can not just blast gear and sit there and grow. You'll just get horny and and feel kinda great, if you are a dick you 'll be a bigger one.
Upper/Lower split is what I did during this recent deployment and it got me right faster than any other methods I've done. The strength profile goes off the charts.
At 1:21 seconds I was looking at the very structure of my programming for the last 10 years...thanks for validating my Upper lower split. I have 3 separate upper body days and 3 separate lower body days. Day 1 is Flat bench super set with V-Bar pull-ups and BB Rows. Then I do about 6 sets of rear delt work and 6 sets of arm work Day 2 is Squats - Rdls and some Sissy squats leg ext and leg curls and reverse hypers to finish Day 3 off Day 4 is Incline BP super set again with V-Bar pull-ups and Landmine rows. Then 6 sets of rear delt work and 6 sets of arms. I always super set triceps and Biceps as I believe that is the best way to work arms Day 5 is Rack pulls, Front squats, leg ext and leg curls and reverse hypers Day 6 is off Day 7 Is Close Grip BP super set with Chins, BB Curls DB Incline Curls then 6 sets of rear delt work Day 8 is Pin Squats leg ext and leg curls, sissy squats and reverse hypers I'm 67 so now I take 2 days off and repeat.
@@ashleylewis6233 Yes...I'm 67 with arthritis in my lower back so I don't DL off the floor...I also already have disc issues I don't need to complicate for 3 inches farther pull
@ appreciate that but there’s so many pull exercises to target different parts of back with tension at full range or lengthened position without compromising your lower back. Rack pulls for me are a complete waste of time and an excuse to move heavy weight for no real reason
@@ashleylewis6233 No actually you don't appreciate it. From where I do my rack pulls is basically where I end up on the way down on a RDL...so the same ROM as an RDL just starting from a dead stop. At 67 I made adjustments to the reality of my bodies ability level. Sorry you don't agree...and I don't GAS so save it for someone who does
Love Ryans videos, dont think ive skipped a one. Ive been lifting for 6 years consistently, yes this split Ryan has given us out of his time is impeccable and the workouts biomechanically are phenomenal. But what I have found is that with every workout you HAVE to find the right form for each one as every ones physiology is different. For new lifters: focus on controlling eccentrics and mind-muscle connection (itll save you in the long run and help with imbalances when you get big enough). For those like myself that went down endless rabbit holes of my own research, experiment, with different working sets, volumes and most importantly diet, find your TRUE maintenance calories, eat clean and always focus that mind-muscle connection. Also everyone push at least one set to failure, if you cant get the weight up...well try again or pump out partials (or drop the weight).
So glad he mentioned that when you don’t do a body part(s) for a week it looks like you’ve not trained for years. I used to think I was going mad if I missed training for any amount of time and looked less full.
Thank you Sir, I have been preaching exactly that for over 20 yrs. It is truly awesome to finally hear the #1 Guru say that he came to the same conclusion. I hope that your transformative work enlightens all fields of athletic focuses. And that you get the World Renowned Recognition that you deserve 👏 😃 Get After It 💪🏽
New here Ryan, but just wanted to tell you that your humor on the video of the purchase page of this split is the reason you tipped me over the edge and I spent that $20! Love the energy, the knowledge and the no B.S. approach to your work. I recently hit an interesting crossroads in my life\career, this new chapter involves a test that requires me to be strong (50+ continuous pushups, 230lbs 1RM bench press, but also have endurance\be fast (1.5 mile in 8m45s or less), and able to swim 75m underwater. I have about a year to prep! I'm a 6'1" guy, with long-ass limbs, and a body that prefers to be lean. If you feel like addressing what it might take to get swole, strong yet be able to ruck \ run various distances, I'd be SO here for it. Thanks in advance, A new fellow half-areola admirer, -AK P.S. If you ever need a place to stay if visiting Niagara Falls, Ontario, I have a few airbnbs you're more than welcome to! First night's on me to say thanks for the incredible value and laughs you have given me in just the couple short weeks I've known about your work.
I have same body type. Would love some advice too. I can lift the same weight as some the swole guys but don't look like them. Keep trying to find what I need to do different.
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Brother, you have one of the best channels on YT. Been a subscriber from 4 years ago and learned a ton of information and strategies, plus you’re fucking hilarious
Your videos are amazing, Ryan. I’m from Brazil and, Besides helping with workouts, they’ve been very helpful in improving my English skills. Keep on with great work
You are correct!! 22 years training and I switch from a bro split to a two on, two off ,repeat and I make some great gains and heal a lot of my wear and tear injuries!! The intensity and cluster sets makes the workout insane but after 2 or 3 days of complete rest I am ready to go full strength and full motivated!!!
Your way of doing leg press with the heels off the plate saved my legs. I had major back surgery and are on borrowed time. No more spinal loading with squats or low back stress from going deep on the leg press with my feet in the normal position
Hi Ryan! What is the best structure of a PR chest W/O? (PR = personal record, W/O = work out) Key questions... Q1) How do we WARM UP (W/U) for a chest PR W/O? Q2) How many WORKING SETS are involved in a chest PR W/O? Q3) Does the notion of WORKING SETS even apply when it comes to a chest PR W/O? Q4) Do we have only one WORKING SET that matters here, the PR one? Should we still call it a working set, since we are not here to work actually? Q5) What is a PR actually? 101% of previous max weight (MW)? 105% MW? 110% MW? Details for Q1 Q1) How do we structure the W/U for a chest PR workout? Q1a) Is the method to warm up with low weight, in order to save energy and strength? Q1b) Is the method to warm up with weights as close to the PR as possible for safety and avoiding injury? Q1c) How many reps should be spent during W/U? As few as possible? Should the number of reps for W/U sets decline as the W/U weight is going up? Meaning... Q1a) W/O structure for energy saving (keep most of the strength for the PR set) First W/U set: empty bar x 12 reps Second W/U set: 10% of max weight x 10 reps Third W/U set: 15% MW x 8 reps Fourth W/U set: 25% MW x 6 reps Fifth set: 50% MW x 3 reps Sixth set: 75% MW (working set?) x 2 reps SEVENTH PR SET: 110% MW (???) x 1 rep If you save energy, can you go for a PR of 110% MW? Q1b) W/O structure for safety (avoiding injury) First W/U set: 10% of max weight x 10 reps Second W/U set: 25% of max weight x 8 reps Third W/U set: 50% MW x 6 reps Fourth set: 75% MW x 4 reps Fifth set: 80% MW x 4 reps Sixth set: 90% MW x 2 reps SEVENTH PR SET: 101% - 105% - 110% MW (???) x 1 rep If you play it safe, can you go for a PR of 101% MW? Any insights you might have will be very appreciated!! Thank you!
My favorite splits that promote higher frequency and keep training interesting: Upper/lower Push pull incorporating legs each workout Quads , calves , chest side delts and triceps (push ) Hams , calves , back , rear delts and biceps (pull) I’ve been training 35 years and some of the best visual gains that I’ve made came from 4-5 x week total body workouts . It’s a really creative and fun way to train and try to strategically chose exercises that minimize overlap .
this goes well together with another tip i heard recently that cutting your breaks short on some sets or even going for supersets is better for hypertrophy since the sets closer to failure are the most hypertrophic
People doing 8 reps or higher shouldn’t be doing more than 90-120 second rests between sets. I typically stay in the range of 60 seconds to 90 seconds when my rep range is 8 or more! 90 seconds is usually for supersets. Straight sets usually gets about 60 seconds rest!
Love the fact you do all the same exercises i do. After years of laughing and pointing fingers, it's good to know it's not goofy its growth. Carry on. Subbing now.
Wow, phenomenal pump! I felt a great stimulus and connection from each movement. Granted, I’ve done some of these in the past..doing them in this order with this set/rep scheme felt incredible! Thank you! Between you and Dr. Mike, I feel reinvigorated during my workouts instead of just going through the motions when I walk in the gym!
Ryan this is completely insane! I almost died doing this, yesterday I sharted my pants twice and vomited once. Super great split! A little too many sets on the upper back focus but maybe that’s just me not being man enough.
I've been doing upper lower spilt for a bit now. When I first got back in shape after my last surgery, I did PPL , then when I got back to intermediate or advanced, then I did upper lower split. Now I'm probably going to do total body 3 days a week... Not sure. 100% lifetime natty retired Marine.
This is my advice for natural lifters: Lower your volume, the goal is to stimulate muscle with 2-4 sets per muscle per workout, and return fresh next time
@@corenko bro I’ve trained many years at this point and I’m not saying you can’t grow off minimal sets. I’m asking how you believe that shit is actually fun. I have a sporting background and know how to take my body to the limit. Doesn’t change my reasoning in believing that little amount of sets would be boring as fuck
Ryan always has good, interesting videos. I've learned a lot from him over the last few years. For the last year I've been doing mike meltzer style program and at 47, having been lifting for 30+years, I'm getting the best results I've ever had. I have shoulder definition like I've never had
What ya got for neck exercises? -For getting rid of those neck fat rolls and pencil necks? Some of us need to be able to take a punch because we are unbearable asholes with no social skills.
the best split for the average person who works their ass off minimum 40 hrs a week at their job that pays the bills plus has other shit going on is to give yourself minimum 1 day in between whatever workout session... your body simply does not have the capabilities to make gains without that actual rest regardless of your perfect diet especially if youre working out hard every session going close to failure
Yeah you and most other people with families. I always partial to push, pull,legs. And if you have a busy week you still get 3good training days in that hit everything
@@panizzutti lol bro not everyone lives off there parents and making enough money at Taco Bell to support the only other thing they do besides sleep and work quite honestly 90% of the people who I know that take working out really serious live with their parents and have zero responsibilities outside of a car payment and showing up to work. So instead of shitting on someone encourage them because chances are you're making excuses in other aspects of your life like why you can't get a house or why you don't have kids 🤣 good luck everyone
I used to be obsessed with increasing reps and weight and over trained which over time slowed progress. Now just doing a 4 day split sometimes with a day off in between chest / shoulders + triceps / back + biceps / legs. If sore on next chest day as I added weight or reps or sets do a lighter one so next chest day can go hard again. I'm not completely sore every day of the week now and making strength gains.
With rest times of 60-90 seconds between sets…this should take you no longer than a 1 hour 15 minutes….when your reps are above 8….rest should be 90 seconds or less….its easier to recover from than strength sets of 6 reps or less. If you can’t recover in 90 seconds or less from hypertrophy sets….work on getting your conditioning up cause you’re severely out of shape!
Well fucking done! Everything I've learned I'm the last 3 years about hypertrophy training led me to structuring my split with all the key points you mentioned in this video
Last week on this program, huge difference game changer for me! It does suck but in a good way strength went through the roof. The only thing I had difficulty with is having the discipline to not add weight when I didn’t need it. Progression can be done with more volume you’ll feel the burn. The upper body workouts are a bit long so plan accordingly. The fuck my life 12 week program is next for me after a few days rest.
I too switched to a similar upper lower recently but that started affecting my arm training which usually sits at the end of the workout. So I switched my biceps and triceps exercises to the leg day and this Torso and Limbs split is allowing me to train at optimal intensity throughout the whole workout
Great vid downloaded your app and started today with this spilt I was wondering are you planning or can you do vids for the other workouts love the way you break them down your explanation of stuff helps me so much thx in advance
I love three week plans. Currently I do MTW rotating chest, legs, and back each week, rest on Thor's day and the weekend. Friday I rotate through Deadlift, fullbody HIT or my martial art focused set. Deadlift week I place leg day on Monday to give me a good three days rest before, and I super set deadlifts with squats and leg press machines. That week takes two weeks to recover from....legs go on wed in the other two weeks to give upper body more rest days before I wreck the whole body on Friday. 54 years old, no drugs, no alcohol, and a few suppliments....lots of steak and eggs.
@@carlpowers7291 The good Doctor seems to bring out my humor,...People look at me real weird when I call Wendsday Odens Day....but Thorsday I say outloud,
What do you think about this split -Day1 upper body push(chest shoulder triceps) -day2 lower -day 3 focus(shoulders-arms -day4 rest -day5 upper pull(back&biceps) -day6 cardio -day7 full body(strength& hypertrophy) -day8 rest
Two-on-one off has kept me consistent in the gym for years. I think the issue for most people is you're trying to be someone you are not following what they do. As in their training split. But If you know who you are then you'll do what is right for you. Because you know who you are. And what are your weak spots and train them first. This will go over someone's head completely.
When getting my degree 4 years ago my professor gigged me for violating the "weekly break" ... I got him to change his mind by articulating that people who work out for a week are naturally lazy. When creating a workout I built mine for a lifestyle. I built mine with a 90 day window in mind. Load week, 6 week phase, reload week and reset/reassess
Your editing is getting really good, I almost didn't notice you photoshopped kid forest gumps knees instead of yours while you were sitting on the calf machine.
For my body building blocks I originally would hammer all 6 training days strictly within a 7-day calendar week. The fatigue became too much. I’ve since adopted a rotating schedule like this with my training days limited to M-F, while still tracking a 6 day training week. The progress I’ve gotten has been tremendous and training stagnation is no longer an issue.
I can confirm everything you said. I started training 2 years ago did full body for 3 day first 6 months. Got to a plateau so started the Bro split. Got to a plateau after 3-4 months. After that i started the Upper lower 4 days split. It's only been upwards from there.. :)
It’s brutal but I’m enjoying this program. The pump is insane!. Be cool if the app displayed the cluster, mechanical and rest pause slightly differently, on one page like the standard sets perhaps with a little blurb 🤔 It gets clunky around these sets - one of the bicep finishers looks like it’s a cluster of 4 x sets of 15 then quick rest, 4 x sets to failure quick rest, 4 sets to failure.. my biceps literally exploded. 😂 The back focus takes me nearly 2 hours - maybe I’m just being a helmet and reading it wrong. Still an excellent workout 🏋️♀️
What I got from this video is that I am a failure and I must push myself to failure.
Thanks Ryan.
Yr not a failure little fella!
I failed
In order to be successful, you need to be a failure before
Should be every working set!!
If you're a failure, doesnt that mean you have succeeded if trying to push yourself to failure?
My guy for not gatekeeping the important stuff in the begining
Great video Ryan! I remember starting my own transformation about a year ago. I bought a diet plan from OnlyMeal and started doing some exercises at home. My sister was making fun of me, thinking I will give up. But day after day, meal after meal, I managed to do it. I lost 60lbs thanks to my diet and dedication and I'm feeling a lot happier now. I can finally tie my shoelaces without holding my breath 😃
That's great achievement, just keep going.
Congrats Danny boy!!!!🎉🎉🎉
Congratulations
Lmao, funniest ending I’ve ever read
You are good at writing stuff.
Onemeal should give you a raise.
Here is the full split:
2:00 Incline Smith
3:14 Incline Barbell
4:16 Mid Back Row
5:27 V-Bar Lat pulldowns
7:33 Single Arm Viking Shoulder Press
8:58 Cable Side Laterals
9:35 Machine Rear Delt Partials
11:12 Cable Straight Bar Skullcrushers ( Slight Incline)
12:12 EZ Bar Cable Machine Drop (Close+Wide)
12:24 Full set split-out
12:34 Heroic moment LOL😂
What’s that shi t on his nose?
@@alexven92 Opens the nasal passages to help breath. Could be a sinus issue, or he just likes breathing better.
@@chrislerichemaybe he holds a fart and prefers to puff it out through his nostril 😏
For sure this insane.
Maybe day 1 chest/ triceps/ lateral shoulder
Day 2 legs
Day 3 back/ bicep/ back shoulders
Day4 rest
And repeat day 1,2,3
And of course include abs and traps in one work out.
Resting sure go for 90 seconds or just 15 seconds and you’ll know
Waaay too much for advanced guys moving heavy weight. Much more time needed to warmup. And if your trying to be freaking super sciency all the time... even using higher volume lighter weight, if your resting 3 minutes every set... workout is going to be long as hell. Most people are not going to be consistent with this and are going to dread their workouts.
Upper lower with similar structure is the only split that helped me grow actual muscles, it's great to see you embrace it!
Good grief - looking more like Kratos every time. Admirable.
True, like a more jacked version of Kratos though
I came down here to say he looks like a jacked kratos in the thumbnail, but you beat me to it 👍👍🤜🤛
Man, he's bigger than Kratos. Geezum.
@@MrTLocked and without the huge scars
he is juiced to the gills "
I do upper/lower splits, and it's been working great for years. I've changed it from two days in a row to just every other day as I've gotten older, I feel like it help to let your whole system recover if you aren't on any type of hormonal helpers.
I'm a lifetime natty with an FFMI of 26 and this was the first and only program I ever purchased that had enough volume. All other bodybuilding programs over the years seem to be made my people blasting gear who grow even if they sit on the couch. Buy this program.
Yo what did you do when you reach “the end “ of it on the app? Is there a way to start it again easily?
He's on gear too but is not gonna tell of course
@@Atsolok Claims he low doses test, i forget exactly but way to low to be believable to anyone experienced...And... he has claimed being a Vegan, that he doesnt measure his arms. I get it, i tell women 9" when its only 7.8" and that i like the way they think (they love that! ) so he is forgiven of all ! Ryan has the best info of any you-tuber along with well Mike Isratel but he is funnier
Further, to OP...No, you can not just blast gear and sit there and grow. You'll just get horny and and feel kinda great, if you are a dick you 'll be a bigger one.
Upper/Lower split is what I did during this recent deployment and it got me right faster than any other methods I've done. The strength profile goes off the charts.
Entertainment value for your videos = S Tier. Informative and it makes me laugh.
Bought this programme more as a thank you for all your content and insights.
Love your sense of humour and approach
Thank you
Turns out the programme is really good too!
This explanation couldn’t have come at a better time. I had been accidentally building towards this but was flailing a bit. 10/10, thanks Ryan.
by far one of the best youtubers out there
who is the best?
Your dark humor is impeccable 😂😂😂
Bro is funny ad
That’s an understatement. Dudes hilarious
Professional body builder/ stand-up comedian "hessaa, whun guy" lol
At 1:21 seconds I was looking at the very structure of my programming for the last 10 years...thanks for validating my Upper lower split. I have 3 separate upper body days and 3 separate lower body days.
Day 1 is Flat bench super set with V-Bar pull-ups and BB Rows. Then I do about 6 sets of rear delt work and 6 sets of arm work
Day 2 is Squats - Rdls and some Sissy squats leg ext and leg curls and reverse hypers to finish
Day 3 off
Day 4 is Incline BP super set again with V-Bar pull-ups and Landmine rows. Then 6 sets of rear delt work and 6 sets of arms. I always super set triceps and Biceps as I believe that is the best way to work arms
Day 5 is Rack pulls, Front squats, leg ext and leg curls and reverse hypers
Day 6 is off
Day 7 Is Close Grip BP super set with Chins, BB Curls DB Incline Curls then 6 sets of rear delt work
Day 8 is Pin Squats leg ext and leg curls, sissy squats and reverse hypers
I'm 67 so now I take 2 days off and repeat.
Rack pulls 🤨
@@ashleylewis6233 Yes...I'm 67 with arthritis in my lower back so I don't DL off the floor...I also already have disc issues I don't need to complicate for 3 inches farther pull
@ appreciate that but there’s so many pull exercises to target different parts of back with tension at full range or lengthened position without compromising your lower back. Rack pulls for me are a complete waste of time and an excuse to move heavy weight for no real reason
@@ashleylewis6233 No actually you don't appreciate it. From where I do my rack pulls is basically where I end up on the way down on a RDL...so the same ROM as an RDL just starting from a dead stop. At 67 I made adjustments to the reality of my bodies ability level. Sorry you don't agree...and I don't GAS so save it for someone who does
Love Ryans videos, dont think ive skipped a one. Ive been lifting for 6 years consistently, yes this split Ryan has given us out of his time is impeccable and the workouts biomechanically are phenomenal. But what I have found is that with every workout you HAVE to find the right form for each one as every ones physiology is different. For new lifters: focus on controlling eccentrics and mind-muscle connection (itll save you in the long run and help with imbalances when you get big enough). For those like myself that went down endless rabbit holes of my own research, experiment, with different working sets, volumes and most importantly diet, find your TRUE maintenance calories, eat clean and always focus that mind-muscle connection. Also everyone push at least one set to failure, if you cant get the weight up...well try again or pump out partials (or drop the weight).
So glad he mentioned that when you don’t do a body part(s) for a week it looks like you’ve not trained for years. I used to think I was going mad if I missed training for any amount of time and looked less full.
Get After It And Get Growing!!! Bringing it back!
Thank you Sir,
I have been preaching exactly that for over 20 yrs.
It is truly awesome to finally hear the #1 Guru say that he came to the same conclusion.
I hope that your transformative work enlightens all fields of athletic focuses. And that you get the World Renowned Recognition that you deserve 👏 😃
Get After It 💪🏽
New here Ryan, but just wanted to tell you that your humor on the video of the purchase page of this split is the reason you tipped me over the edge and I spent that $20! Love the energy, the knowledge and the no B.S. approach to your work. I recently hit an interesting crossroads in my life\career, this new chapter involves a test that requires me to be strong (50+ continuous pushups, 230lbs 1RM bench press, but also have endurance\be fast (1.5 mile in 8m45s or less), and able to swim 75m underwater. I have about a year to prep! I'm a 6'1" guy, with long-ass limbs, and a body that prefers to be lean. If you feel like addressing what it might take to get swole, strong yet be able to ruck \ run various distances, I'd be SO here for it.
Thanks in advance,
A new fellow half-areola admirer,
-AK
P.S. If you ever need a place to stay if visiting Niagara Falls, Ontario, I have a few airbnbs you're more than welcome to! First night's on me to say thanks for the incredible value and laughs you have given me in just the couple short weeks I've known about your work.
I have same body type. Would love some advice too. I can lift the same weight as some the swole guys but don't look like them. Keep trying to find what I need to do different.
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
very interesting looking it up now
It's hilarious how all these bots are writing this same comment and pushing this garbage book. It even has fake ratings. Wow.
This program is insane and I love it! That app is phenomenal to keep the intensity up throughout my workout.
Brother, you have one of the best channels on YT. Been a subscriber from 4 years ago and learned a ton of information and strategies, plus you’re fucking hilarious
Your videos are amazing, Ryan. I’m from Brazil and, Besides helping with workouts, they’ve been very helpful in improving my English skills. Keep on with great work
39 sets man i've always loved the video's but 39 sets is insane
Have you tried being a full time exercise UA-camr full of test and peptides my dude?
@@kpower05that’s the thing, unfortunately.
@@michielvanbiesen212 I agree, but we dont have to take it that far, try a 20 set upper lower
@@kpower05 he not just on cups of rice and tuna packets?
@@discreetman593you forgot duck eggs
You are correct!! 22 years training and I switch from a bro split to a two on, two off ,repeat and I make some great gains and heal a lot of my wear and tear injuries!! The intensity and cluster sets makes the workout insane but after 2 or 3 days of complete rest I am ready to go full strength and full motivated!!!
Ohhh yeah! Love Ryans personal guinea pig style and dark humor. The panties joke! Lmao
Switched to an upper lower about 3 months ago and haven’t seen A whole lot of size but my strength has skyrocketed!!!
Your way of doing leg press with the heels off the plate saved my legs. I had major back surgery and are on borrowed time. No more spinal loading with squats or low back stress from going deep on the leg press with my feet in the normal position
Hi Ryan!
What is the best structure of a PR chest W/O?
(PR = personal record, W/O = work out)
Key questions...
Q1) How do we WARM UP (W/U) for a chest PR W/O?
Q2) How many WORKING SETS are involved in a chest PR W/O?
Q3) Does the notion of WORKING SETS even apply when it comes to a chest PR W/O?
Q4) Do we have only one WORKING SET that matters here, the PR one? Should we still call it a working set, since we are not here to work actually?
Q5) What is a PR actually? 101% of previous max weight (MW)? 105% MW? 110% MW?
Details for Q1
Q1) How do we structure the W/U for a chest PR workout?
Q1a) Is the method to warm up with low weight, in order to save energy and strength?
Q1b) Is the method to warm up with weights as close to the PR as possible for safety and avoiding injury?
Q1c) How many reps should be spent during W/U? As few as possible? Should the number of reps for W/U sets decline as the W/U weight is going up?
Meaning...
Q1a) W/O structure for energy saving (keep most of the strength for the PR set)
First W/U set: empty bar x 12 reps
Second W/U set: 10% of max weight x 10 reps
Third W/U set: 15% MW x 8 reps
Fourth W/U set: 25% MW x 6 reps
Fifth set: 50% MW x 3 reps
Sixth set: 75% MW (working set?) x 2 reps
SEVENTH PR SET: 110% MW (???) x 1 rep
If you save energy, can you go for a PR of 110% MW?
Q1b) W/O structure for safety (avoiding injury)
First W/U set: 10% of max weight x 10 reps
Second W/U set: 25% of max weight x 8 reps
Third W/U set: 50% MW x 6 reps
Fourth set: 75% MW x 4 reps
Fifth set: 80% MW x 4 reps
Sixth set: 90% MW x 2 reps
SEVENTH PR SET: 101% - 105% - 110% MW (???) x 1 rep
If you play it safe, can you go for a PR of 101% MW?
Any insights you might have will be very appreciated!!
Thank you!
Ryan Humiston has the Marvel Universe, muscular arms/shoulders!
Respect the fitness!
My favorite splits that promote higher frequency and keep training interesting:
Upper/lower
Push pull incorporating legs each workout
Quads , calves , chest side delts and triceps (push )
Hams , calves , back , rear delts and biceps (pull)
I’ve been training 35 years and some of the best visual gains that I’ve made came from 4-5 x week total body workouts . It’s a really creative and fun way to train and try to strategically chose exercises that minimize overlap .
this goes well together with another tip i heard recently that cutting your breaks short on some sets or even going for supersets is better for hypertrophy since the sets closer to failure are the most hypertrophic
I do a dedicated arm day once a week. I superset tris and bis and take 60 second break in between...it's magic
People doing 8 reps or higher shouldn’t be doing more than 90-120 second rests between sets. I typically stay in the range of 60 seconds to 90 seconds when my rep range is 8 or more! 90 seconds is usually for supersets. Straight sets usually gets about 60 seconds rest!
Love the fact you do all the same exercises i do. After years of laughing and pointing fingers, it's good to know it's not goofy its growth. Carry on. Subbing now.
We need you and Dr. Mike collab
Oh yeah, no doubt about it 😂
I would lose it
It would break the internet
Hell no.
I was just thinking this, imagine the humor 😂😂😂
Wow, phenomenal pump! I felt a great stimulus and connection from each movement. Granted, I’ve done some of these in the past..doing them in this order with this set/rep scheme felt incredible! Thank you! Between you and Dr. Mike, I feel reinvigorated during my workouts instead of just going through the motions when I walk in the gym!
Looking significantly more huge. Good work bruh
I really love you personal interjections.. they are sometimes messed up, but they make me laugh.
lost it at: "whats goin on back there? Fat roll? nobody gonna tell me that...'"? followed by the stare.....hahahaha
Ryan this is completely insane!
I almost died doing this, yesterday I sharted my pants twice and vomited once.
Super great split! A little too many sets on the upper back focus but maybe that’s just me not being man enough.
I've been doing upper lower spilt for a bit now. When I first got back in shape after my last surgery, I did PPL , then when I got back to intermediate or advanced, then I did upper lower split. Now I'm probably going to do total body 3 days a week... Not sure. 100% lifetime natty retired Marine.
I like the 5 days full body day split for similar reasons, great video
This is my advice for natural lifters:
Lower your volume, the goal is to stimulate muscle with 2-4 sets per muscle per workout, and return fresh next time
Bro I’m not driving to the gym to do some piss weak 3 setter per body park to just pack it in and go home wtf. How is doing that enjoyable?
@@Youthereogre Learn to train actually hard, to failure. That's how you progress week to week, your numbers go up, not by this 20+ sets bullcrap
My experience will confirm this ... Anything over 12-16 sets and I'm in for a "sick day"😅😂 ( but I'm 37 and also a beginner so wtf do i know 😅)
@@RambleStorm i'm 44 and no way us guys in our mid-life can do this amount of volume without being on gear...lol
@@corenko bro I’ve trained many years at this point and I’m not saying you can’t grow off minimal sets. I’m asking how you believe that shit is actually fun. I have a sporting background and know how to take my body to the limit. Doesn’t change my reasoning in believing that little amount of sets would be boring as fuck
Ryan you are the Bob Villa (This Old House) of hypertrophy!!
I always learn so much from every one of your videos, everything from the optimal length of Sarcomeres and new swearwords
9:52 - 10:05 OMG LOL the figure of the guy throwing up. I died laughing had to go back and rewatch it. Dude I love your videos they're the best.
love the app and the workouts but the volume is too much for recovery as a natural, wish the ppl would get an update
"Damage has been done"..... my god, i fell out of my chair laughing! Epic!
Renaissance Periodization and him gotta collaborate
It would give Lyle McDonald a lot of material I'll give you that.
It would just be endless self deprecating humour! Poor Scott the video guy.
It would be an awesome collab though!
Traps, shoulders and arms all looking obscene my dude. 💪🏻
Now I need the same Video for Leg Day... please
Please no. Can’t think of anything worse than
Always informative and entertaining. That’s why I subscribe and follow.
12:36 😂😂😂WHY ARE YOU LIKE THIS??!?!
Ryan always has good, interesting videos. I've learned a lot from him over the last few years. For the last year I've been doing mike meltzer style program and at 47, having been lifting for 30+years, I'm getting the best results I've ever had. I have shoulder definition like I've never had
6:05 was the first time i ever laughed at a joke on here and it was hilarious
What ya got for neck exercises? -For getting rid of those neck fat rolls and pencil necks? Some of us need to be able to take a punch because we are unbearable asholes with no social skills.
On here as is UA-cam?
Full gym tour with explanation for machine selection would be awesome. Also, good to see the bald head is back. Glorious.
bro you look massive
Thank you Ryan a real pleasure to watch
That mobility scooter gets me everytime 😂
At 2:15. Is he so jacked he can't walk?
Same
I haven't checked out one of your vids in a minute. Dude, you're beasting out like crazy. #goals
Still can't believe this dude is in his 30s.
That's a hard 30 yrs lol bet there's an ex wife in there to count for that extra age
@LongshotDj Nah it's called steroid abuse lol
Holy shit, I figured mid 40s!
LOL
at first i found your page and realized i was awesome information. now i just watch for the analogies. so dominant!
the best split for the average person who works their ass off minimum 40 hrs a week at their job that pays the bills plus has other shit going on is to give yourself minimum 1 day in between whatever workout session... your body simply does not have the capabilities to make gains without that actual rest regardless of your perfect diet especially if youre working out hard every session going close to failure
excuses
imagine believing ur own excuses
Yeah you and most other people with families.
I always partial to push, pull,legs. And if you have a busy week you still get 3good training days in that hit everything
@@panizzutti lol bro not everyone lives off there parents and making enough money at Taco Bell to support the only other thing they do besides sleep and work quite honestly 90% of the people who I know that take working out really serious live with their parents and have zero responsibilities outside of a car payment and showing up to work.
So instead of shitting on someone encourage them because chances are you're making excuses in other aspects of your life like why you can't get a house or why you don't have kids 🤣 good luck everyone
I work 60 hours a week and still train 3-4 days a week.
I used to be obsessed with increasing reps and weight and over trained which over time slowed progress. Now just doing a 4 day split sometimes with a day off in between chest / shoulders + triceps / back + biceps / legs. If sore on next chest day as I added weight or reps or sets do a lighter one so next chest day can go hard again. I'm not completely sore every day of the week now and making strength gains.
That looks like a routine that nobody with a hint of employment has time for.
With rest times of 60-90 seconds between sets…this should take you no longer than a 1 hour 15 minutes….when your reps are above 8….rest should be 90 seconds or less….its easier to recover from than strength sets of 6 reps or less. If you can’t recover in 90 seconds or less from hypertrophy sets….work on getting your conditioning up cause you’re severely out of shape!
You literally have no idea what shape he’s in 😂 aah UA-cam
oh hush lil woman
Sounds like an excuse a weak person would make
Takes me 1 hour 15~30 minutes.
Well fucking done!
Everything I've learned I'm the last 3 years about hypertrophy training led me to structuring my split with all the key points you mentioned in this video
I'm tracking now given the panty reference
It’s a good channel you can expect more gold
@ true. Been subscribed for years now. He's always put out good tips with all the jokes in between
Last week on this program, huge difference game changer for me! It does suck but in a good way strength went through the roof. The only thing I had difficulty with is having the discipline to not add weight when I didn’t need it. Progression can be done with more volume you’ll feel the burn. The upper body workouts are a bit long so plan accordingly. The fuck my life 12 week program is next for me after a few days rest.
Mom died. Has a gym scooter. 🥺
U ok
@@DiabeticGymRatT1 Lol just seen that 🤣😂😅
I too switched to a similar upper lower recently but that started affecting my arm training which usually sits at the end of the workout. So I switched my biceps and triceps exercises to the leg day and this Torso and Limbs split is allowing me to train at optimal intensity throughout the whole workout
Eat a carnivore diet and have better recovery for training… without the gear.
Nope.
Dumb
This is week 3 in the program! Great stuff!
Great vid downloaded your app and started today with this spilt I was wondering are you planning or can you do vids for the other workouts love the way you break them down your explanation of stuff helps me so much thx in advance
Im in week 4 of almost this exact split, it's pretty killer
I love three week plans. Currently I do MTW rotating chest, legs, and back each week, rest on Thor's day and the weekend. Friday I rotate through Deadlift, fullbody HIT or my martial art focused set. Deadlift week I place leg day on Monday to give me a good three days rest before, and I super set deadlifts with squats and leg press machines. That week takes two weeks to recover from....legs go on wed in the other two weeks to give upper body more rest days before I wreck the whole body on Friday. 54 years old, no drugs, no alcohol, and a few suppliments....lots of steak and eggs.
You’re the only other person who I’ve seen refer to Thursday as Thor’s day the original way it was said.
@@carlpowers7291 The good Doctor seems to bring out my humor,...People look at me real weird when I call Wendsday Odens Day....but Thorsday I say outloud,
Your shoulders have just gotten massive!
What do you think about this split
-Day1 upper body push(chest shoulder triceps)
-day2 lower
-day 3 focus(shoulders-arms
-day4 rest
-day5 upper pull(back&biceps)
-day6 cardio
-day7 full body(strength& hypertrophy)
-day8 rest
Bro has always been the goat.
Haven't tried upper lower. Tried ppl but cant eat enough. My best gains were bro split. I'll try yours next. Thanks.
Two-on-one off has kept me consistent in the gym for years. I think the issue for most people is you're trying to be someone you are not following what they do. As in their training split. But If you know who you are then you'll do what is right for you. Because you know who you are. And what are your weak spots and train them first.
This will go over someone's head completely.
When getting my degree 4 years ago my professor gigged me for violating the "weekly break" ... I got him to change his mind by articulating that people who work out for a week are naturally lazy.
When creating a workout I built mine for a lifestyle.
I built mine with a 90 day window in mind.
Load week, 6 week phase, reload week and reset/reassess
i like the panoramic lens on close ups to make your arms look bigger
The only guy whose programs I’ve actually bought. This will be my 4th…
Just got the workout. Can’t wait to start!!!
Your editing is getting really good, I almost didn't notice you photoshopped kid forest gumps knees instead of yours while you were sitting on the calf machine.
you gotta give us the back focused and leg days now!!!!!!!!!!
For my body building blocks I originally would hammer all 6 training days strictly within a 7-day calendar week. The fatigue became too much.
I’ve since adopted a rotating schedule like this with my training days limited to M-F, while still tracking a 6 day training week. The progress I’ve gotten has been tremendous and training stagnation is no longer an issue.
I can confirm everything you said. I started training 2 years ago did full body for 3 day first 6 months. Got to a plateau so started the Bro split. Got to a plateau after 3-4 months. After that i started the Upper lower 4 days split. It's only been upwards from there.. :)
My condolences, bro..
Thanks for all your vids!
Keep up the great work, always going through your workouts
I have my own split. I walk into my gym, I do a sanity check "what hurts THE LEAST" and that's what I train that day. I'm old.
Just finished day 1 and it kicked my ass and I love hurting myself. 10/10
It’s brutal but I’m enjoying this program. The pump is insane!. Be cool if the app displayed the cluster, mechanical and rest pause slightly differently, on one page like the standard sets perhaps with a little blurb 🤔 It gets clunky around these sets - one of the bicep finishers looks like it’s a cluster of 4 x sets of 15 then quick rest, 4 x sets to failure quick rest, 4 sets to failure.. my biceps literally exploded. 😂 The back focus takes me nearly 2 hours - maybe I’m just being a helmet and reading it wrong. Still an excellent workout 🏋️♀️
Daman those Arms look abnormally massive!!!!!
my mum also pushing up daisies. thanks man. must keep going!
Upper lower has been fantastic
This man bringing all the facts.
13 minute infomercial. More than HRT there, great genetics.
I really enjoy your videos. Lots of good information and they're funny as shit. Keep em coming 💪😁
"what's going on back there? Was nobody going to tell me that?? O.O" lmfao instant like