MYTH: The Bro Split
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- Опубліковано 18 лис 2023
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Got it! legs once a year it is!
Too much volume
Once a lifetime is ok
That's what I heard too
@@allaroundtheworld7381
You're right i'm at risk of getting Rabdo
Yes 😂
This guy brings up shit I always thought but nobody ever talks about .
Right? A lot of his stuff is intuitive but you hear so much BS on UA-cam and the internet that discovering RP was such a breath of fresh air.
Underrated comment 100%
yeah like gow bulking with fat isn't the superior bulk method. duh lol whoever told people to get fat to get muscles was not smart
@@tylerhall9412youre pretty much always gonna be gaining fat while bulking though???
He states facts here but this idea of a “myth” of the bro split is foolish. Does anyone really want an unbalanced body? Over long periods of time training certain body parts 2 or 3x more than others will make one look unbalanced.
I did 3 sets of SLDL 4 Days ago and they are still sore.
Haha I have to start with 1 set of rdls and work up to 3 over about a month, if I start with 2 they're sore for like 5 days
Hamstring soreness feels terrible but it's worth it
Welcome to my life 😂
Soreness is a byproduct of a lack of frequency, simple as that. Whenever I start a training cycle, let's say with pull-ups, I do a set to failure or close to failure, everyday for 4-7 days, just to make sure I can really go balls to the wall after that, without any soreness.
@@alex20na no.
This actually made a lot of sense, when i do hamstrings they hurt for a few days but like my chest is never sore for more than two
My chest takes like 4 days to stop feeling sore idk why
@@tomoca1246same. Sometimes less but usually 3-4 days for me after I have my chest day
My chest takes close to a week to heal. I can train my biceps everyday
Recovered and not feeling sore are not the same
I ruined 69 likes
I feel like I need atleast 4 days after a leg day to fully recover
No
no you dont
@@AR-dr1sb ?
@@nadespammer69 ?
thats too much, you are training above your current level either in intensity or volume. glutes and hamstrings can easily be trained 3 times per week with high intensity, glutes probably even more
Bro split with added bi’s after every session. Got it
Mike just casually blasting us with knowledge.
He'd run with this comment
@@moresalad221Of course sometimes he makes a mistake he’s human, but he definitely is on the money 80-90% of the time. A PhD will do that to you
I totally agree with this when i train legs my hamstring take about 4 to 6 days to recover 😅
On a related note,I've noticed that in my case I can train squats and deadlifts 1-2 times a month😅
😂
😂😂
Heavy deadlifts take a minimum of 10 days to recover from. Where as a squat can recover within half that time.
@@greatbigbeard it depends,my body definetly doesn't recover that fast after squats😅
@@zezeti2246 then youre doing too many sets.
This is what I like about chest/bis and back/tris. Allows me to get a lot of arm volume in. Tris and bis are like calf’s, you need more reps with less weight.
I’ve started looking at my sets and reps as something that can be spread out over the week. Seems to be a lot more productive at accumulating load over time then trying to hit it all in one session. I’ve learned exactly what you stated. Hamstrings really only need one day of heavy deadlifts and some sled drags to get the required volume.
That explains why im still sore in my hamstrings
I have allways just trained by feel, and it amazes me how much my training overlaps with scientific advice on frequency and intesity/volume, listen to your body folks 💪
I like training my muscle groups every 4-5 days. Sometimes 6 if the legs are really beat up
When I do too much arms, I start looking like an orangutan.
Fantastic video!
Recovery of specific body parts is also heavily dependent on your say to say activities. Your job, different social activities, etc can extend recovery for different body parts,
I train my own full body split.
While being full rested I start with a set of 5-10 reps to failure of back, move to legs, continue with arms, move to abs and end with chest, I repeat this "circuit" 2-4 times.
Next workout same, just don't hit (or hit less) sore muscles.
Next workout mostly all my body should be sore so that one is just a chill workout.
Then I'll do it all over again.
I workout 3-4 times per week
I just like to feel all my body proggresing at the "same" pace, having one group of muscles destroyed and the rest of my body in a perfect condition doesn't feels good for me
I don't know if there's any flaw in my logic, I just do what feels right to me, any sugestion whould be well received
(srry for my english I'm from Spain)
Just keep the grind guys 🙏🙏💪💪
Using this knowledge it is wise to perodize the bigger more fatigue prone muscles earlier in the week when you are the most fresh (especially if you are specializing in one of those muscles.) Proceed with heavier load and lower rep targets and as you move through the week, the easier to heal muscles can probably sustain much more volume, and training them with growing systematic fatigue is probably much easier across the weeks of the mesocycle! Some food for thought from an avid RP fan!
Tyyyyyy such true fkn info. I feel this 100 percent, I do legs there are sore for like 5 to 7 days, I do chest it's sore for 2 to 3 days. My arms would be sore 1 to 2 days. 🔥
I appreciate this one👌
Thank you for you knowledge and clarifying about the hamstrings! I couldn’t understand why it took so long for them to recover.
This why mentzers mentality makes sense man, i have watched you breakdown of his methods
Doc I love your content. Thank you
Love you Dr. Mike.
Love your content Dr. mike.
Take that juji with your splits
Finally, a good short! There's hope still
This makes me feel so much better about my sore hamstrings that last longer than any other muscle
Usually for me the problems are articulations when they get a tad off take about a week to recover from minor problems, so my most recent limitation in recovery is that. This year, in the second leg session of a week I came very close to pulling my hamstrings not during the exercise, but when I was manipulating the weights in inadequate posture. I had recovery after 8 days only.
on point about the hamstrings. first time i did deadlifts, they were sore for weeks
This man spits pure gold
Great advise
Depends how you exercise them. When you train hamstrings you are usually doing something like seated curls, and I can tell you that they will rip your hamstrings apart, especially your hamstrings tendons. And since tendons take longer to heal than muscle you will be sore for longer. Biceps won't hurt as much if you do preacher curls, but if you do incline cable curls then expect the same thing to happen. They will be sore for ages, because your biceps tendons need to heal too not just your muscles. Same thing applies to skull crushers, lying knee extensions, standing calf raises, etc.
💯💯💯
Legs once a week for me, I just can't do more🤕🙆♂️
Yeah that second day after leg day is crazy
Did my hamstrings on Monday. It's now Thursday and they're still wrecked
Tom Platz only trained legs every 2 weeks. He said that the intensity he trained legs didnt allow him to train them more often.
One week I’ll do hamstring focused and the next I’ll do quad focused. 2 weeks to heal. I hit legs 4 times a month and just keep switching.
Yessir squat one week, RDL’s the next.
This took me a long time to learn because I have a little ocd in me.
A friend of mine is a competitive bodybuilder and his legs are so big that he only trains them once every 3 weeks. His legs grow fast from training.
Once a week gives you consistency and from consistency you have trackable progress and less variables
My legs are usually sore for up to 5 days after a leg day. I don't have a committed split due to infrequent leg days and I've found way better results training according to how I feel rather that what a schedule says
I literally thought there was something wrong with my hamstrings... Shit needs 5 days to stop feeling sore
I do full body 3 times a week and thats probably the most i could do. My most recent i did 3 sets of 6 barbell squats with 245lbs on the bar. I also usually do 5 barbell lunges on each leg to get my knees and back warmed up. I might start doing more lunges but so far that has worked well for me. I also walk and run on a treadmill
Love the pendulum squat
thank you so much for the information! That's why i can barely walk after any variantion of DL
Which would suggest greater overlap for those muscles in your training split. Training chest and delts on separate days or biceps, forearms where you throw in hammer, zottman curls for forearms with wrist curls.
Exactly. I train back/chest, legs and arms, then rest 1 day in between. I will train legs first in the first cycle and then last in the second cycle because it fits my recovery best.
Age is a big additional dimension here.
Dr. Mike isreatel would disagree. The side delts function is to raise the arm and the full range of motion ends above the ear.
I almost do biceps about every other day or so, usually on a split though. But as someone who skips legs a lot 😂 it took a few days for my quads!! 😂
i agree because i too have noticed my hamstrings take forever to heal but my biceps and side delts are good after two days
I do 8 sets for hamstrings: 4 set of leg curl and 4 set of Romanian DL, to failure ou close to failure, and takes 6 days to they stop being sore.
If you train hard you need less exercises and more rest .
If you train like , 4 Rir you can train with more volume ou frequency.
Intensity is opposite of volume
That's true BUT the video was talking about how different muscles take different amount of time to heal with a certain volume and intensity. Hams always need more recovery time as they mostly fast-twitched and take a lot of damage pretty quick. Side delts on the other hand take like 1-2 days max (unless you do like 15 sets lol).
hardcore I would need 10days to recover from that
@@ilias-mu4vt I find hamstrings way easier than hit quads , imagine doing 2 sets of squats to failure, dropping the bar out your back , man that was crazy.
I love doing intensity training, cuz I don't need to go to gym 5, 6 days only 4 already destroy my body for Days.
But you do your leg curls and rdls on a different day or not?
@@lukassepperer4714 sometimes in the same day, or different days, it depends of how my legs are feeling
What the split then big man
Thanks for the perfect excuse to not do legs
Are you planning on a black Friday or holiday discount on the RP Hypertrophy app?
It’s nice to know I’m doing some things right sometimes
Ok what are the muscles I should train weekly then?🤣
Basically my guy is telling me to skip leg day and I'm glad to oblige.
Like how I train my calves every other day so I can watch them never grow
Reason why I do quads and hamstrings on a different day. Yea my hamstrings gets engaged during Quads exercises and vice versa but it's not as close to sore as training them directly.
hamstrings is so true. do em every 5 or 6 days and i was feeling a hamstring kind of mood n scared myself to death with how much that first set hurt from how sore/spent they still were. was like holy sh*t im gonna tear smth if i do another set 😭, back to arm day lol
As someone who walks all day well thats exactly why. We use legs more than any other muscle group even without training them so to exert them so much you can really only do it 1 a week in my case
Then in a bulk they get more load over time while still needing to train them
Yep always thought my hamstrings were p***ies meanwhile quads are like: alright mate 6 more sets!
Yeah arms and chest are never sore for more than 2 days even if there melted after the workout. Where as legs im lucky getting up stairs after 4-5 days of rest and stretching
Forearms are a good example. They recover very fast.
if you hit them with enough intensity which u should be able to considering ur rest period, for example bis and tris i can stay sore 3-4 days leaving it one to two rest days before hitting again
My hamstrings go crazy tight after the slightest exercise, i am constantly stretching them and foam rolling often, weird because my quads are over developed if anything in comparison
So true, hamstrings get sore easily
I've also noticed that all muscle groups, but especially my legs, recover quicker if I'm training regularly than if I'm only working out a day or two per week. If i go two weeks between leg days, they're gonna be sore for a damn week every time, but if I'm settled into my 6 day per week 3 day split, Ill be sore for a day or two max even though I'm having a way more intense workout. I guess it just doesn't build up the lactic acid the same if I'm training frequently. As far as recovery and progress, my sweet spot is 3 day split, rest day, repeat.
I've only been working out for a solid year
Chest and back twice a week
Arms and shoulders twice a week
Legs once a week
Rest twice a week I've gotten some sick gains with this
Larry wheels is hitting legs everyday. Is that why his legs are small?
Damn, that kinda sounds like something Mike Mentzer would say. 🤔🤔🤔
I do biceps every day I go to the gym I do 2 bench days and a squat day and a deadlift day
I train everything twice a week with everything getting 2 days rest than I just rest the body and Sunday, but I definitely understand what you mean on the hamstrings, after about 14 years of training, the hamstrings are the only muscle that still kind of hurt just a little the following day, but the is zero pain or discomfort on all other muscles the following day after training tham no matter the overload, maybe just stiffness only sometimes
The biceps is the slowest recovering body part because it takes more damage then the hamstrings
Brooo! It all makes sense now. Different muscles have different recovery times. Our bodies subconsqiously knew it but now we actually realize!
That’s why you skip legs at least half of the time
So true
hamstring twice a week one on back day DL one on leg day
I’m probably a intermediate lifter but everything he says I kinda know from other UA-cam videos 😂
I think that I will stick to the Huberman split
Im doing a set of squats this summer and my 2nd set in the fall of 2029. I wouldnt want to over train...
If i do biceps it absolutely takes me a week to recover. I walk around like a fuckin t-rex
This is pretty much exactly what I've been doing for 20 years. Big muscles get worked hard once a week, smaller ones like calves, arms and forearms get hit 2x and abs are 3-4x.
Could you detail which muscles can be trained more
Instructions unclear: my legs are tooth picks and my upper body is massive.
Been doing it correctly all this time? LMAO
My hamstrings take whole week to heal 😅
Ok so I only did leg warmups so far😅, well shit. Explains why leg day is one of my favorites.
Lol you should have trouble going down stairs
@@superpig5000 Yeah😅 I adapted by now. It's just weird tho, the day after hitting legs, no pain no discomfort, sometimes really light... but the day after that? I can't even get the fuck back up, my legs really give me one day of possible running away from threats and then they give out cold for the next 2 3 days.
Every house without an elevator... fuck yall in particular.
It's just easier to have a set routine. Who has time to constantly adapting routines based on what muscles feel rested enough?
Legs always 3 days 😂
I do modified upper lower, with upper day - chest, back and delts and lower day - legs and arms. My chest, back and delts seem to recover way faster, but my hamstring, calves and biceps recovers way slower. Do you guys think the reason of it because i'm a newbie, I'm going to gym slightly more than two month, or smth else? If you didn't understand something ask me, I'm not native English speaker.
The first time I trained Biceps, it took me a week to recover. I couldn't extend my arms out at all. I had done concentration curls and went to failure on the eccentrics. I was doing 25 lbs that first time. I lowered the weight to 10 and been slowly improving the rep and then the weight, and I've been doing more like 1 or 2 RIR rather than complete failure. I was doing 15 lbs my last workout, thinking I'm about ready to upgrade to the 20 lbs. Doing this I haven't needed any time at all to recover the biceps.
The first time you train is absolutely not who this man is speaking to. You should follow first timer programs and yes you're going to be way more sore than novice level + lifters.
I discovered this by accident, my hams are always destroyed i wondered what was wrong, i need to rethink my splits
Well for some reason my front delts take the longest to recover. Every time I do a few sets of pseudo planche push ups, they're sore for like 4 to 5 days, sometimes even more. I just do a lot fewer reps than my absolute max nowadays to not have to rest for so long.
This is very true I went hard on my legs and they felt sore wayyy longer
makes sense now why training hamstrings disabled them for 4 days
My hams usually need 6-9 days to recover with 6-7 sets