Yep, last year the hype was all about Mike Mentzer's HIT method, then it was back to PPL, and now it's full body again? I am still hoping for the Bro split to make its comeback tbh.
@@chilldoc9638 HIT was a bit of a hype in the community, that's why Dr. Mike did a video on Mentzer in the first place. He did not agree that HIT was good for the vast majority of lifters. Only really advanced bodybuilders might benefit from it was Mike's conclusion.
PPL does not have to be a 3 OR 6 times a week program. You can do it 4-5 times a week and just roll it. There is no bro law that you have to finish a program cycle until Sunday. Edit: I didn't mean doing PP twice a week and legs once. I meant rolling PPL for 4-5 times a week and, next week, you just continue where you have stopped.
I just don’t understand why anyone rational would do a 6 day PPL split. You have more days off on a 4 day split. That’s 3 days off to prioritize more important things or to just enjoy life. Edit: I can’t stand listening to these GEEKS.
You have to realize that the gym is what a lot of these people look forward to more than anything else, and they feel ‘guilty’ if not going, even if their results are subpar
There's a lot of rationale to it. Some people find themselves in a situation where they can go to the gym more frequently but commit less time at a stretch. PPL works fine for such situations. Imho an ideal 6 day PPL split should consist of 12-16 sets per session. These workouts will last you 40 minutes at most, so there's a merit in that if you're able to hit the gym frequently than finding a long stretch of free time I believe splits are just a method to distribute volume. As long as volume gets distributed with frequency, resulting in quality sets, you're golden. What most people fuck up is weekly volume, and how they distribute is not to be blamed. It is just too hard to convince people that doing less than 10 exercises for 4 sets each will still count as a workout.
People who want to be in the gym that often have no lives, no hobbies and are insecure. How are you a grown man or woman that doesn't have other hobbies aside from working out?
@@ChicagoScorpion nope, that just isn't true. People who go to the gym 6 days a week and spend 1.5-2.0 hours per session may not have have a social life, but there are many who workout daily for 30-40 minutes. Many who cannot get a longer stretch of free time as often as they'd like to, which immediately disqualifies full body workouts or upper lower splits which eventually will peak up to 90 mins / session once you hit intermediate strength stats I cannot believe someone would make an outrageous claim as this that people who do short frequent workouts have no lives versus people who do long relatively infrequent workouts If you do 30+ sets per session 6 days a week, that's more of a problem with you, and your perspective to what counts as a workout and not the split in itself It is funny to claim the muscles care if you trained them in a PPL fashion or a ULUL fashion. What they truly care about is number of weekly sets, and quality sets (how less systemically fatigued you were while performing them, and your RIR at the end of each set)
Those people don't have much to tell because at the end of the day, gym is quite simple, men knew that training and eating a lot and sleeping gets you beefy and strong, and it should be working to some extent if you do not overthink it. But these people have goals, they want to squeeze a not-so profitable buisness until its last drop by making trends that mirror the world of fashion and consumerism, all the while being roided out of their minds and gaslighting their audience into body dysmorphisc disorder. They prey on the weak's lack of self-esteem (the youth in particular) and they want their massive egos to be inflated, in some sense, OnlyFans girls do the same by ruining the dating scene and the sexuality of a lot of people, and it should be denounced. Chest up, and Shoulder's back. I love your videos, especially the ones about dating.
I don't get why people make training so complicated. As long as you hit these consistently, you will slowly gain muscle. - Progressive overlord - Hit your daily minimum protein intake (0.8 grams per kilogram of body weight) - Get at least 8 hours of sleep (not counting the time you are just lying on the bed trying to go to sleep) - Stretch your body (To increase your flexibility, you don't want to have a bad time trying to scratch your back) - Do Upper/Lower split (3 days of rest day per week) Using the extra free time to go socialise, or go on a date, or any productive activities.
And it's even worse when you check that just training your upper body, if it's in line with your goal physique and proportions, is the best way and more efficient. Although exaggerating with curls or lateral raises during the week or adding an arm day can be useless and detrimental. Already doing a good amount of curls and having variations of them too (more than 1 as well, although not a ton or something) is plenty enough.
Muscle building is an adaptive response. It doesn’t really make sense that there would be ONE best way that suits everyone’s ability to adapt. Other than you need to train HARD.
I think it has something to do with that they wanna be "First" so they can show people that they are constantly UP to daye with the current research. Later on they can say "didn't I say that?"
@@Ethereum1789 If the study has faults, then it’s pointed out in peer review. Thats the point of publishing your work. Also, one study usually isn’t enough to draw major conclusions.
Your channel has been an eye-opener to me. I´ve been a RP fanboy for a while, but I´m starting to doubt what it stands for. I like and appreciate your no-nonsense meat and potatoes approach. Subscribed!
Seems like what most people do not do well with training is 1. Consistency 2. Progressive overload (all forms of it it not just volume). If you are not consistent no amount of optimization matters, but they need clicks and views so every tiny thing will be a video.
I didn’t listen to you at first but like u point out in your videos. I eventually got a job and no longer have the mental strength to train 6 days a week lol
Ive gave up on the whole science based approach and I've only been paying attention to it for like 2 weeks lmao. 4-8 sets a week to failure seems pretty spot on to me over all muscle groups
@@Justissier Science based is complete nonsense. Its better to go off experience and anecdote from lifters who are actually massive and strong. There are far too many confounding variables to account for in these muscle building studies.
Ppl gives a nice rest inbetween . I did legs twice a week the first year but now my legs don’t fit anything so only do it once a week for maintenance. I dont wanna look like a complete jacked bodybuilder just have a decent physique . Working on my hip flexors did wonders for my posture I’d advise any newbies to invest a few sets a week to work on them :)
The fitness industry keeps reinventing the wheel to stay afloat and it's loaded with backseat coaches who "know" the theory but lack the experience because they have never lifted actual heavy weights. Everybody want to be a bodybuilder but nobody want to lift mf heavy weights.
Yeah at least jeff nippard shows the studies on screen. A lot of people don't like him though because a lot of his videos are saying basically nothing. "This study shows this but it's inconclusive so it could be this. We have to wait for more data."
Yes, he also will highlight portions without actually going over details too. A video going into full detail on these studies probably wouldn’t do great for watch time, but these guys live and die by “the science,” so the fact they never do is telling I think.
@@REVIVALFitness to be fair, at that point I can just read the damn study myself. Usually if I'm watching these videos I'm doing it so I can get an opinion on the study from someone who has a lot of lifting experience. That's where the value is.
@spamcatchington1771 the problem with that approach is that they dont really present their opinion. Its some form of "it depends" and they dont want to take a solid stance for whatever reason.
Never could really get into PPL. Something innate just tells me I need to work my arms, as well as chest/back on the same day. Joints just feel smoother and always a better pump
Same. The biggest complaint with U/L is that there are too many muscles to hit but I think people just have trouble focusing over a long workout in addition to lacking some work capacity
Time to return to our loved traditions. Time for the revival of strength training. Time for upper, lower, full body everyday. F**k it, we'll make it two a days.
I actually don’t care what anyone tells me about what’s “best” for me at this stage of my life. I’ve been there, done that, and the t-shirt I bought is ragged and torn. 😂
Ive been enjoying 4 days on 1 day off. Legs+calves Chest+side delts+forearms Back+rear delt+traps Arms+abs It equates to 2x per 10 days which is less than what the "science" reccomends but ive had steady growth & getting stronger. I feel completely recovered for each session.
@@kidbrown2010 yes, it gives you the breakdown on weight progression for all lifts, strategies for plateaus etc. A disclamer though, programming is not THAT hard. I suck hard balls at planning my split and without a program I ended up doing 1s basically every week :D This gives me tether to a proper progression and makes me hit all muscles twice a week. I seem to enjoy it more than, ekhm, Atlhean X program and Jeff Nippard's program (don't judge it was a long time ago). And one more thing, 5 day splits are hard if you do them correctly. These are not Weenie Hut Jr's, you are resting a muscle group while training the other one, shit's really hard. Your life has to be aligned to accomodate for such a routine, your rest and nutrition has to be on point.
There's so much fad shit in fitness. Just do what works for you and help you meet your goals. You will probably need to do a lot of trial and error to find it.
That milo wolf guy is honestly such a joke. He made a vid with mike recently where he recommeded like 150 sets for a beginner which is just beyond ridiculus. He also flat out ignores evidence when it doesnt fit his bias like with the long length partial stuff. He was involved in a study that showed NO DIFFERENCE but still said that he believes that partails are surperior
Funny how anecdotal advice from years and years of lifters who were very smart and jacked is now being confirmed in the research (shocking). Somehow these science guys have a platform the size they do to confirm what we already know and discuss semantics of training that should be looked at from an individual perspective and probably don’t matter that much anyway!
@@REVIVALFitness Truth, would like to see what you think about the Jeff Nippard’s new nonsense study from the other day he is conducting. I’ve counted many potential issues with the methodology and I’m in no regards as smart as any of them. This makes me think it is a means of justification of their own “analysis by paralysis” and self image issues in regard to the new “stretch mediated hypertrophy” fad they have created and their obsession with proving the theory correct as many people are calling it nonsense right now. (rightfully so!)
Exercise science often has too many variables to be confident about the findings. People don't repeat studies they just keep making new ones. Reproducibility matters!
Some better splits than PPL: Chest/arms Legs Back/shoulders Off Chest/quads Back/hammies Shoulders/arms/calves Off Chest/Back Shoulders/arms Legs/calves Off or repeat Or a 6 day push/pull With quads and calves on push day And glutes abd hammies on pull day
Mike and Milo look and talk in such a pretentious manner it's impressive. Like chillout mike you can't even get sub-10 BF% for your lifetime goal pipe down a bit.
They both have the stuffy intellectual voices. I guess it’s a prerequisite. Someone commented that Mike is prepping for another show. We’ll see what happens, but for the nutrition ‘expert’ he is, he struggles mightily with body fat even with all the gear.
Man, you are right on the money regarding their business model! And then after some time they'll return to "the basics"; the same old but proven and realistic push/pull/legs, upper lower, or full body programmes that have been around for decades.
Revival fitness is the only guy who i genuinely think is like 100% unfiltered. Never have i felt like you're Bullshitting or trying to sell me some supplements.
Trial and error and personal experience are better than science. When I hear science based I close the video immediately. Just tell me what you did to get results.
The ‘science based’ training lost me when the American Heart Association came out at the beginning of this year saying fasting 8 hours or longer leads to a 90% chance of cardiovascular failure.
The major associations like that are completely lost, compromised, and wrong. But people will always default to them because they blindly trust perceived authority.
@@REVIVALFitness yeah for sure, funny how they are the same people in the pharmaceutical, and food industry too lol. All working together. But listen to the science
I do PPL but with a listen to the body mindset. Typicall PPL off PPL off with an A and B workout for each, and if my body is tired i'll take an extra day between any of the workouts. I think a lot of ppl mess feeling that they need to work off a 7 day interval.
The Bro split proved pretty effective the first time I ever tried it. A year and a half ago I was definitely feeling the result of overtraining, I programmed the Bro split for 3 months and surprisingly got stronger. And yeah technically even though it is a bro split you are hitting muscle groups twice a week because of the overlap. The leg day was rough because it was once a week so I definitely made it the worst leg day of my life and at the end of it the gains were good
The only circumstance under which someone trains a muscle group five or six times a week is bikini competitors training glutes and mindless Athlean-X adolescents training abs - in this case, it’s every day for the rest of their lives…
PPL 4 lyfe brah !!!!! I've made the most gains since switching over to ppl, every muscles get hit twice a week. More stimulation = more gains. That's science bro 💪 💪
Next science based training is stop lifting, just stretch the muscles 4-6 times per week with 102 sets.✅ Science nerds backfliping harder than special agent Bloho.❌
I provided plenty of reasoning if you actually paid attention - some of it agreeing with their points - but you want to be spoon-fed “the science” and not think about it.
@@REVIVALFitness I'm capable of my own thinking, thanks. This was the first time your channel got recommended, and I just got curious when you started off by mocking the science crowd and putting down the "dr." without even knowing who the guy was. After almost 30 years in the gym I've tried many spurious programs from the Weider area and onwards, and, lo and behold, all the "Bros" I know of have more or less gravitated towards these "new" training principles over the years by trial and error. So congrats on having the science validate your "Broscience" :) . There are many training influencers out there, and with a limited schedule for training these days, I tend to lean towards the science crowd so that I optimize my routine with validated science.
I did PPL for a while with a Push-Pull-Off-Legs-Off 5 day cycle which ends up alternating 4 or 5 workout days per week. It was ok, but I ended up going back to good old Upper/Lower. UL is simple and strikes a nice balance between specificity and frequency. 6 day per week PPL is insane and anyone doing it is punishing themselves or has some kind of unhealthy obsession/imbalance in life.
For almost 20 years I have followed dozens of routines. I regret something I didn't pay attention to when I was younger: squat, bench, deadlift. It doesn't have to be complicated, the body is not stupid. Especially now that I've gotten older, the more I understand the value of deadlifts. Ps: Of course, the corresponding young man today doesn't listen, he wants what he sees in the magazines. I understand, because my generation did the same.
I’m a new-ish lifter at 42 yo. I’m just over 1 year in. Natural, non-competitor. Started with an upper/lower split then switched to 6 day PPL after about 4 months. PPL just makes more sense to me from a recovery perspective, targeting one set of muscles while others recover. I’ve since reduced it to 3-4 days a week and find that I still get plenty of strength gains with this amount of volume as opposed to hitting muscles twice per week. Based on my experience the bro split just doesn’t make sense for me. Example; on my push day, my chest is pretty cooked after the first two exercises and my third one usually suffers. So I can’t imagine doing a whole day of just chest. And full body split just leaves you completely wrecked every other day, particularly my legs. And I also run 1-2 times per week for cardio so having sore legs every day from lifting impedes running, for me. So PPL is king for me.
Been doing PPL for 20+ years. It's a fine split. The biggest factor is consistency. If you're not consistent with your training, all splits suck. Gotta quit listening to these clickbait influencers. If you're making progress on your current training/diet/sleep regimen, stick to it.
If you are saying just legs generally: total 22-24 sets Leg day 1: Squats - 3-4 sets Leg extensions - 4 sets Leg curls - 4 sets Leg day 2 Rdls - 3-4 sets Leg curls - 4 sets Leg extensions - 4 sets And calves every other day 4 sets
Ah yes - Dr Milo Wolf. Funny guy. I saw ONE of his videos - "SMARTEST (more like the stupidest) PUSH day...". He said people should do heavy incline press, followed by flat bench press, followed by dumbbell flys, all 3-5 SETS EACH. Can you imagine doing 15 sets of chest only? And you still have shoulders and triceps to do. And hear me out - this is the funniest part - He advised his viewers to do 60-90 SECONDS REST BETWEEN SETS. HAHAHAHAHA. I nearly fell of my chair when I heard that. This is the same person that said you shouldn't go to failure because it accumulates fatigue. Seriousely, someone should get this guy on camera and force him to do 15 HEAVY sets for chest, 2 times a week, for like 3 months straight, all with 90 seconds of rest, just as he advised to do. I'll be happy to see his progress on his sh*tty program. This is NOT training "optimally". This is labour camp level overtraining, no way you're recovering from this. I seriousely start to think every science-based lifter just secretly gives the worst advice ever on purpose to make their viewers never progress so they have to keep watching them endlessly, because they never get out of beginner phase.
the limitation isn't the split, it's the rigid conception that a program has to fall within the 'slot' of a week. stop thinking that recovery is static. develop interception and learn to feel the growth response curve. it is possible. be willing to bend or shuffle your program to accompany any muscle groups that need another day or a lighter day. to monitor this nutrition needs to be absolutely tuned in.
I’ve been doing PPL since 1992 and will continue doing it till I’ll retire… my main difference lately (except for my ‘old’ age), I push legs much harder now than when I was a teenager! So, mostly LPP now 😂.
The more and more fitness content I consume, the more clear it becomes that these trends will always trail the old school basic staples. I think Eric Bugenhagen's approach is the way to go personally
For volume., I think you can do 2 hard exercises to failure max on chest back legs per lifting day. Then you have 1-2 "easy" isolations max per day per body part.
Just pick a routine and stick to it consistently. Someone is going to say it’s the best someone is going to say it’s the worst. Then eventually they will change their minds. Just train hard
I do push, pull, rest, push, pull and deadlifts, legs abs forearms, rest. Idk, I'm not a master at making programs, but this feels pretty good. I'm not interested in another leg day separately. Maybe those deadlifts could be moved to that first pull day. And I've been thinking if I just did push+quads, pull+hams four days a week
I do 12 sets per muscle group per week (U/L and an arm day). For legs 3 set quad focused and 3 ham focused (so 18 sets for legs total). I could do more, but at some point it seems "pointless". Almost akin to drinking water from a plastic cup, and then drinking the rest of it from a paper cup....Aside from wasting time, you still consumed the same amount of water... Legs my favorite day!!!
I think his biggest issue is that he just doesn’t train hard. In addition to his diet which routinely fails to get him lean enough for National level shows.
@@REVIVALFitness it's not just that he doesn't train hard. He doesn't train like a body builder or someone that trains for hypertrophy. He does all these bull shit moments he doesn't have a mind muscle connection. Weve know for years about the concentric and eccentric the squeeze and the lowing negative is the biggest muscle builder, if You see how he trains the dude is a bum, I think people that are on steroids would benefit from that not any natural
@@xyoungdipsetxMind muscle connection is overrated. I always had issues feeling my lats, yet they're my best body part along with my biceps that i feel like crazy. I feel my triceps like crazy, yet they don't grow
@@REVIVALFitnessLeaves 5 reps in the tank on every set and contest preps on cereal and Gatorade and then blames genetics for his failure of a bodybuilding career 🤡
😂 "I don't know who this guy is' (about Milo Wolf). I think you said the same about Jeff Nippard a few weeks ago. Makes me giggle. Love your content, though.
Ive talked to my doctor about things when it comes to lifting fitness and the like. Even she had to say that the best advice to your health is literally to "listen to your body". Bro science may not have the numbers and data, but our body has signals that can tell us what we need.
I am back on a PPL because I like to go to the gym in the morning before work. I can fit a 45 to max 60min workout in and basically every day except when I am travelling but not a way longer workout. And for a full body or upper lower split the workouts just get way too long. But I also have the luxury of a less than 10 minute walk to my gym that is open 24/7
16:14 I technically have 2 leg days doing 531 bbb,I do the 531 on the squat day and do the 5x10 on the deadlift day,by the time I'm done with that day I feel like I'm gona die😂
I've been training for about 10 years, and I have to say I recently changed to 2 full body sessions and 2 arm days with a possible 3rd full body day depending on how I feel at the end of the week, and I'm making the best, most consistent gains in my life. Granted, I also trained like a complete dingus for he fist 7-ish years, L O L
I've always preferred upper lower because my lats are tired after just 4 sets of yates rows and my hamstrings grow very well from 3 sets of 8-12 reps on romanian deadlifts, and my quads also grow well with 3 sets of just one quad exercise. It's only for the arms that I need a crazy amount of volume to grow because it's the most stubborn muscle group on my body. I'm currently doing 15 weekly sets for triceps and biceps and considering adding another 3 sets (1 extra per workout, 3 times per week), just because in the past 2 weeks, they haven't been growing even though that volume allowed me to gain an inch in a little over a month. So I don't understand why guys would dedicate an entire day to doing legs when you can just combine back training with leg training and do low volume and get good growth from that by using a close proximity to failure on the few sets you do. My upper body days don't even have any back training and they're still 2h long because of all the sets of arms I have to do, and this is with an arm day, while my lower body days combine a back exercise and are only 1h30 long. I don't get why guys would do 6 workouts of 2h each per week, I mean even if you have the time, that is a lot of fatigue for not much extra growth.
Coming to the same conclusion 😅 Back with leg workout A -> Chest Workout A with arm workout A-> Back workout with leg workout B -> Chest workout B with arm workout B -> rest -> repeat if fully recovered or take light hill climb cardio day on treadmill
I perso prefer doing more upper and less lower work so instead of having to cram every upper body exercises in 1 day and having a whole day for legs only I generaly do a Push (chest shoulders, triceps) and abs day and then a Pull (back, biceps) and legs day, twice a week.
I am back on a PPL because I like to go to the gym in the morning before work. I can fit a 45 to max 60min workout in and basically every day except when I am travelling but not a way longer workout. And for a full body or upper lower split the workouts just get way too long.
I tell anybody that I'm teaching to ignore Fitness content. They will spin their wheels going back and forth between different splits different diets different Rep schemes and at the end of the day all they need to do is apply themselves to a well-designed program and measure the results. They most certainly don't need to confuse themselves with finding "optimal" splits.
Man all these debates about splits and I'm in my corner making gains the least scientific way, bro split with ultra high volume, high intensity and low training frequency. This whole debacle reminds me of the bell curve meme where beginners and advanced lifters agree on training hard with 0 bullshit.
How many sets roughly per muscle group per day? I'm doing bro split as well. Chest, back, shoulders, arms, legs and 2 days rest. I'm doing too much volume, approx 16 to 20 sets and i'm hearing that anything more than 6 sets is filler junk.
@@scoot1207 i'm doing 20+ sets per week (23 chest, 25 back, 20 tris, 20 bis, 45 legs). Junk volume depends a lot on where you're level is in terms of training experience. So if you are a beginner, you should not need more than 10 sets, intermediate 10 to 20 sets and advanced is 20 plus sets. The way I found out I was already intermediate and advanced was from 2 6 month periods where I had no progress, be it lean mass or strength, workouts felt very easy and I was going through a gym burnout. I tried different plans, nothing changed, and than I upped the volume and my gains increased. Been training for nearly 5 years now. I do 2 leg days, one for quads entirely and one for anterior chain (hamstrings, glutes, lower back). Only 1 rest day per week and 1 to 2 weeks off the gym every 4 to 4 months.
I believe it. You can make great gains with a once per week muscle frequency. I think most people (especially newer lifters) will make better progress with two but once is fine.
@@scoot1207 25 back, 23 chest, 45 legs, 20 shoulders, 40 arms. I do 2 leg days, first day is quads only, second day is anterior chain (glutes, hamstrings, lower back). 1 rest day only. Depending on where you are as a lifter (begginer, intermediate and advanced) is what determines how many sets you really need. I have almost 5 years of experience, and I have been through six months of plauteaus 2 times. I don't know if I'm advanced or not but my gym buddies seem to think so. I'm 5"7 and weigh around 200 pounds at 17% body fat.
training is dead now. most optimal way to build muscle is eating horse shit, no more lifting.
Telepathically build muscle by having a text-to-speech bot read you studies
@@REVIVALFitness I tried that but it showed a margin of 2% inferiority compared to eating horseshit.
@@jarlbalgruufthegreat7488 most optimal way is to take teen and sit on the couch
So basically Mike Methzer method
@@kevinhsu3102 Well tren is meant for horses. Eat their shit and you'll have the benefits of it but no downsides. It's just science and facts.
they flip plop every three months
in next year, push pull legs will be the new miracle way to build muscle
UA-cam ways to earnings profits are dying they will do anything for financial gain and views
these scientific base influencers are getting boring allready
Yep, last year the hype was all about Mike Mentzer's HIT method, then it was back to PPL, and now it's full body again? I am still hoping for the Bro split to make its comeback tbh.
@@lucas82I don’t think dr mike ever like mike mentzer at all
@@chilldoc9638 HIT was a bit of a hype in the community, that's why Dr. Mike did a video on Mentzer in the first place. He did not agree that HIT was good for the vast majority of lifters. Only really advanced bodybuilders might benefit from it was Mike's conclusion.
Did a new study come out that higher upload frequency is optimal for channel hypertrophy? Videos have been flying out recently.
I know, 3 in a row. Very rare nowadays.
Because rent is due soon
PPL does not have to be a 3 OR 6 times a week program. You can do it 4-5 times a week and just roll it. There is no bro law that you have to finish a program cycle until Sunday.
Edit: I didn't mean doing PP twice a week and legs once. I meant rolling PPL for 4-5 times a week and, next week, you just continue where you have stopped.
For some reason people have a problem when they hear someone training legs only once a week.
Exactly what I do. Works out that you train a muscle group every 4 days
Exactly. Its just stupid, im massive and do ppl so ill keep doing it plus you hit legs on pull days too with deadlifts
True but then you constantly change which days you work out which makes it hard to fit working out into a weekly schedule
Nah you make too much sense bruh
I just don’t understand why anyone rational would do a 6 day PPL split. You have more days off on a 4 day split. That’s 3 days off to prioritize more important things or to just enjoy life.
Edit: I can’t stand listening to these GEEKS.
You have to realize that the gym is what a lot of these people look forward to more than anything else, and they feel ‘guilty’ if not going, even if their results are subpar
Maybe bodybuilders or on juice or advanced powerlifter
There's a lot of rationale to it.
Some people find themselves in a situation where they can go to the gym more frequently but commit less time at a stretch.
PPL works fine for such situations. Imho an ideal 6 day PPL split should consist of 12-16 sets per session. These workouts will last you 40 minutes at most, so there's a merit in that if you're able to hit the gym frequently than finding a long stretch of free time
I believe splits are just a method to distribute volume. As long as volume gets distributed with frequency, resulting in quality sets, you're golden.
What most people fuck up is weekly volume, and how they distribute is not to be blamed.
It is just too hard to convince people that doing less than 10 exercises for 4 sets each will still count as a workout.
People who want to be in the gym that often have no lives, no hobbies and are insecure. How are you a grown man or woman that doesn't have other hobbies aside from working out?
@@ChicagoScorpion nope, that just isn't true.
People who go to the gym 6 days a week and spend 1.5-2.0 hours per session may not have have a social life, but there are many who workout daily for 30-40 minutes.
Many who cannot get a longer stretch of free time as often as they'd like to, which immediately disqualifies full body workouts or upper lower splits which eventually will peak up to 90 mins / session once you hit intermediate strength stats
I cannot believe someone would make an outrageous claim as this that people who do short frequent workouts have no lives versus people who do long relatively infrequent workouts
If you do 30+ sets per session 6 days a week, that's more of a problem with you, and your perspective to what counts as a workout and not the split in itself
It is funny to claim the muscles care if you trained them in a PPL fashion or a ULUL fashion. What they truly care about is number of weekly sets, and quality sets (how less systemically fatigued you were while performing them, and your RIR at the end of each set)
Those people don't have much to tell because at the end of the day, gym is quite simple, men knew that training and eating a lot and sleeping gets you beefy and strong, and it should be working to some extent if you do not overthink it.
But these people have goals, they want to squeeze a not-so profitable buisness until its last drop by making trends that mirror the world of fashion and consumerism, all the while being roided out of their minds and gaslighting their audience into body dysmorphisc disorder. They prey on the weak's lack of self-esteem (the youth in particular) and they want their massive egos to be inflated, in some sense, OnlyFans girls do the same by ruining the dating scene and the sexuality of a lot of people, and it should be denounced.
Chest up, and Shoulder's back. I love your videos, especially the ones about dating.
I don't get why people make training so complicated. As long as you hit these consistently, you will slowly gain muscle.
- Progressive overlord
- Hit your daily minimum protein intake (0.8 grams per kilogram of body weight)
- Get at least 8 hours of sleep (not counting the time you are just lying on the bed trying to go to sleep)
- Stretch your body (To increase your flexibility, you don't want to have a bad time trying to scratch your back)
- Do Upper/Lower split (3 days of rest day per week)
Using the extra free time to go socialise, or go on a date, or any productive activities.
@@kenkai9097 And cardio for work capacity and improved ability to recover
And it's even worse when you check that just training your upper body, if it's in line with your goal physique and proportions, is the best way and more efficient.
Although exaggerating with curls or lateral raises during the week or adding an arm day can be useless and detrimental. Already doing a good amount of curls and having variations of them too (more than 1 as well, although not a ton or something) is plenty enough.
Muscle building is an adaptive response. It doesn’t really make sense that there would be ONE best way that suits everyone’s ability to adapt. Other than you need to train HARD.
Mike neglects training harder and prefers to dose harder
I've seen politicians change position less than "science based" lifters
That’s because unlike religion, the scientific consensus changes with new evidence
I think it has something to do with that they wanna be "First" so they can show people that they are constantly UP to daye with the current research. Later on they can say "didn't I say that?"
Yes? If they didn't change their views on things when new studies and evidence are presented then they wouldn't be scientists
@@donovan4222 "Evidence" being some low tier study with many techincal faults done on noobies, not very scientifc.
@@Ethereum1789 If the study has faults, then it’s pointed out in peer review. Thats the point of publishing your work. Also, one study usually isn’t enough to draw major conclusions.
9:09 as a natty to do 20-30 sets for legs?!😂I would destroy my joints doing that shct,why do you think a lot of pros have ruined joints
Your channel has been an eye-opener to me. I´ve been a RP fanboy for a while, but I´m starting to doubt what it stands for. I like and appreciate your no-nonsense meat and potatoes approach. Subscribed!
Seems like what most people do not do well with training is 1. Consistency 2. Progressive overload (all forms of it it not just volume). If you are not consistent no amount of optimization matters, but they need clicks and views so every tiny thing will be a video.
Yeah. Volume is not even a form of progressive overload, really.
I didn’t listen to you at first but like u point out in your videos. I eventually got a job and no longer have the mental strength to train 6 days a week lol
☝🏼
Ive gave up on the whole science based approach and I've only been paying attention to it for like 2 weeks lmao. 4-8 sets a week to failure seems pretty spot on to me over all muscle groups
4-8 sets per week is sacrilege in the typical ‘hypertrophy’ circles
Haven’t you read the latest meta analysis brah ? You gotta hit AT LEAST 52 sets for optimal science based hypertrophy maxxing
@@TravisHowrish-v2c I gotta get going with that Israetel cranium maxxing
Mike/RP is constantly changing what he says is the best way to build muscle
Ye$
That's normal when you're science based. You may have to change things based on new studies and evidence.
Because there’s no real “Best” way. All depends on you as an individual, which he says a lot
@@Justissier Science based is complete nonsense. Its better to go off experience and anecdote from lifters who are actually massive and strong. There are far too many confounding variables to account for in these muscle building studies.
@@Justissier Imagine changing they way you train every 2 months cos the science said so. Stop being goofy
I understand PPL is not optimal, but I don’t think I’m ever switching. I love PPL😂
Same
Been lifting for 7 months now, have done PPL for the last 4 months and my gains skyrocketed
Same. It's nice since it's so braindead. Mix a bit of neck and abs work too.
Good, finding a split you like is important. The actual split isn’t super important, as long as you’re able to recover that’s what matters.
Ppl gives a nice rest inbetween . I did legs twice a week the first year but now my legs don’t fit anything so only do it once a week for maintenance. I dont wanna look like a complete jacked bodybuilder just have a decent physique .
Working on my hip flexors did wonders for my posture I’d advise any newbies to invest a few sets a week to work on them :)
The fitness industry keeps reinventing the wheel to stay afloat and it's loaded with backseat coaches who "know" the theory but lack the experience because they have never lifted actual heavy weights. Everybody want to be a bodybuilder but nobody want to lift mf heavy weights.
Yes sir
The only main driver of hypertrophy is consistency..... everything doesn't matter of you don't have consistency 😁
Not quite
Yeah at least jeff nippard shows the studies on screen. A lot of people don't like him though because a lot of his videos are saying basically nothing. "This study shows this but it's inconclusive so it could be this. We have to wait for more data."
Yes, he also will highlight portions without actually going over details too. A video going into full detail on these studies probably wouldn’t do great for watch time, but these guys live and die by “the science,” so the fact they never do is telling I think.
@@REVIVALFitness to be fair, at that point I can just read the damn study myself. Usually if I'm watching these videos I'm doing it so I can get an opinion on the study from someone who has a lot of lifting experience. That's where the value is.
@spamcatchington1771 the problem with that approach is that they dont really present their opinion. Its some form of "it depends" and they dont want to take a solid stance for whatever reason.
Bro science better than real science
Horsecock the weight
You can argue bro science is more ‘real’ science than exercise science done in labs with tons of limitations and odd parameters
As Team3DAlpha said: "One day, science will catch up to bro science"
@@BlindBosnian I watch his vids a lot too.
@@REVIVALFitness had had the best gains of my life doing bro stuff. All the “non optimal” stuff had me jacked.
that is why i do push pull fuck legs split 7 days a week no rest brah
We train legs walking to different equipment
Goddamn, I don't know what's more exhausting, lifting weights or combing through videos everyday about the best way to lift weights.
The latter
Facts. Though to be fair the video between Mike and Milo was a pretty good summary of the current "meta".
PPL is what works for me and I’m gaining muscle/getting stronger. Let’s get after it, king 🤴💪💪💪💪. Chest up, shoulders back! 🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️
I'm betting this collab between Mike and Milo made Lyle McDonald's head explode. He doesn't much like Mike, but he detests Wolf.
I didn’t even know this Wolf guy existed until this video. Lyle is hilarious when he’s roasting Mike so I’m sure he could give it to Wolf also.
@@REVIVALFitnesshe's more of a poodle then wolf
@@REVIVALFitnessYou're doing it again😂
Just like the influencers, I also got my PH-D from an online university
🤘🏼
As Mark Rippetoe once said, what happens in a lab isn't what happens in the gym.
Rip arguing with scientists why they won’t force teenagers to chug a gallon of milk per day in the metabolic ward
@@REVIVALFitness "gut is muscle"
@REVIVALFitness bro GOMAD is terrible advice. Most milk has alot of hormones and it makes you feel terrible
Never could really get into PPL. Something innate just tells me I need to work my arms, as well as chest/back on the same day. Joints just feel smoother and always a better pump
Same. The biggest complaint with U/L is that there are too many muscles to hit but I think people just have trouble focusing over a long workout in addition to lacking some work capacity
Time to return to our loved traditions.
Time for the revival of strength training.
Time for upper, lower, full body everyday.
F**k it, we'll make it two a days.
Manual labor job, overtime each week
I run my own PPL variation and I have no complain couldnt care what studies say
I actually don’t care what anyone tells me about what’s “best” for me at this stage of my life.
I’ve been there, done that, and the t-shirt I bought is ragged and torn. 😂
UA-cam fitness is beat out. Mk is right . How many videos does athlean have on the best bicep curl variant
It’s a snoozefest. These guys talked in circles for most of this video.
There's a channel called Darwinian Fitness who makes straight up revolutionary fitness related content. Utmostly recommended
@@BlindBosnian
It depends. If they are "strength ≠ hypertrophy" nerds, I prefer not to watch any of their videos.
@@antoniostrina82Go watch him and see for yourself. Dude shits thoroughly on the mainstream fitness dogma, even more so than Revival
@@antoniostrina82 Your loss. You don't have a slightest clue what you're missing out on
Ive been enjoying 4 days on 1 day off.
Legs+calves
Chest+side delts+forearms
Back+rear delt+traps
Arms+abs
It equates to 2x per 10 days which is less than what the "science" reccomends but ive had steady growth & getting stronger.
I feel completely recovered for each session.
Kinda. Think that sounds a good plan you do
the way you always correcting people's grammar is so damn funny; never stop!
I will never stop
Your P/P/L + U/L is an overpowered program. It is fucking brrrrrrutal.
💪🏼
Does it show how to progress loads for all exercises? If I ever buy a program from MK it'd probably be this one. or UL/arms.
@@kidbrown2010 yes, it gives you the breakdown on weight progression for all lifts, strategies for plateaus etc.
A disclamer though, programming is not THAT hard. I suck hard balls at planning my split and without a program I ended up doing 1s basically every week :D This gives me tether to a proper progression and makes me hit all muscles twice a week. I seem to enjoy it more than, ekhm, Atlhean X program and Jeff Nippard's program (don't judge it was a long time ago).
And one more thing, 5 day splits are hard if you do them correctly. These are not Weenie Hut Jr's, you are resting a muscle group while training the other one, shit's really hard. Your life has to be aligned to accomodate for such a routine, your rest and nutrition has to be on point.
@@kidbrown2010 I think my response got shadowbanned by YT? :D yeah it shows progress etc but keep in mind that 5 day split is rly hard
There's so much fad shit in fitness. Just do what works for you and help you meet your goals. You will probably need to do a lot of trial and error to find it.
You and Mike have something in common you both couldn't win a bodybuilding show 😂
And you couldn’t get within 100 yards of a school with that moustache 😂
Isn't that mr beast
@@grimdorkfutureLOL
Give me an equal amount of time as he had, maybe I can get one. I think he ‘retired’ this year.
@@REVIVALFitness You don't even wanna be in the game that long. It'll just make you wanna take gear & develop a bubble gut
My routine...
Monday... Back squats 4x6, pull ups 3x10, deadlift 4x6, bent over rows 4x6, lunges 3x10.
Tuesday... Bench press 4x6, shoulder press 4x8, ab wheel 3x12, dips 3x10, lateral raises 3x10
Wednesday... Cardio
Thursday... Back squats 4x6, pull ups 3x10, deadlift 4x6, bent over rows 4x6, bicep curls 3x10.
Friday... Bench press 4x6, shoulder press 4x8, ab wheel 3x12, dips 3x10, upright rows 3x10
Saturday... Cardio
Sunday... Rest
This is the best fitness youtube channel. You spit nothing but the truth. I hate bullshit istg. Things used to be simple
🤜🤛
Carl Weathers told me push, pull , legs has always been his go to and that guy looked phenomenal
Traning split is overrated.
this comment should be pinned to the top.
Just do full bady brah
All roads lead to Rome
@@sunshine8556 Especially if you have good and great exercises for arms, abs and so on in your program.
That milo wolf guy is honestly such a joke. He made a vid with mike recently where he recommeded like 150 sets for a beginner which is just beyond ridiculus. He also flat out ignores evidence when it doesnt fit his bias like with the long length partial stuff. He was involved in a study that showed NO DIFFERENCE but still said that he believes that partails are surperior
He is easily the worst of them all.
I'd like to see that 150 set video because I'm pretty sure I've seen all his shit and never saw that lmao
He banned me when I called him Milo the Poodle
@@shararm its on mike's channel. Called More volume = more gains or smth like that
@@egon8947 The fact that people still think volume is the main driver of hypertrophy is tiring at this point
Funny how anecdotal advice from years and years of lifters who were very smart and jacked is now being confirmed in the research (shocking). Somehow these science guys have a platform the size they do to confirm what we already know and discuss semantics of training that should be looked at from an individual perspective and probably don’t matter that much anyway!
A lot of this content is pseudo intellectual drivel that makes people feel smart, and then they can lecture others
@@REVIVALFitness Truth, would like to see what you think about the Jeff Nippard’s new nonsense study from the other day he is conducting. I’ve counted many potential issues with the methodology and I’m in no regards as smart as any of them. This makes me think it is a means of justification of their own “analysis by paralysis” and self image issues in regard to the new “stretch mediated hypertrophy” fad they have created and their obsession with proving the theory correct as many people are calling it nonsense right now. (rightfully so!)
I train two times per week lol. Full body FTW.
aren't workouts super long in that split though?
@@Sawarynk up to you.. from 60 to 120 minutes.
@@TheMaxik cool, I can see the appeal
When I did bw, it was only 1 hour long
So much fatigue with full body. After my first muscle group hit, I have much less energy to hit the next muscles with intensity
Exercise science often has too many variables to be confident about the findings. People don't repeat studies they just keep making new ones. Reproducibility matters!
Some better splits than PPL:
Chest/arms
Legs
Back/shoulders
Off
Chest/quads
Back/hammies
Shoulders/arms/calves
Off
Chest/Back
Shoulders/arms
Legs/calves
Off or repeat
Or a 6 day push/pull
With quads and calves on push day
And glutes abd hammies on pull day
Mike and Milo look and talk in such a pretentious manner it's impressive. Like chillout mike you can't even get sub-10 BF% for your lifetime goal pipe down a bit.
They both have the stuffy intellectual voices. I guess it’s a prerequisite. Someone commented that Mike is prepping for another show. We’ll see what happens, but for the nutrition ‘expert’ he is, he struggles mightily with body fat even with all the gear.
@@REVIVALFitness Yeah he needs to cut losses and quit, Bodybuliding just isn't his forte.
Lmao damn burn
With gear too.
Mike doesn't have that voice though, he's way better than the Milo guy
Man, you are right on the money regarding their business model!
And then after some time they'll return to "the basics"; the same old but proven and realistic push/pull/legs, upper lower, or full body programmes that have been around for decades.
Everyone knows the order is legs, push, pull. Sheesh
Always start the week off with legs!
Revival fitness is the only guy who i genuinely think is like 100% unfiltered. Never have i felt like you're Bullshitting or trying to sell me some supplements.
Except levels whey protein. It's grass fed for fucjs sake!
No hate tho to mk id but that shit if I had the miney
Trial and error and personal experience are better than science. When I hear science based I close the video immediately. Just tell me what you did to get results.
The ‘science based’ training lost me when the American Heart Association came out at the beginning of this year saying fasting 8 hours or longer leads to a 90% chance of cardiovascular failure.
The major associations like that are completely lost, compromised, and wrong. But people will always default to them because they blindly trust perceived authority.
@@REVIVALFitness yeah for sure, funny how they are the same people in the pharmaceutical, and food industry too lol. All working together. But listen to the science
I do PPL but with a listen to the body mindset. Typicall PPL off PPL off with an A and B workout for each, and if my body is tired i'll take an extra day between any of the workouts. I think a lot of ppl mess feeling that they need to work off a 7 day interval.
The Bro split proved pretty effective the first time I ever tried it.
A year and a half ago I was definitely feeling the result of overtraining, I programmed the Bro split for 3 months and surprisingly got stronger.
And yeah technically even though it is a bro split you are hitting muscle groups twice a week because of the overlap.
The leg day was rough because it was once a week so I definitely made it the worst leg day of my life and at the end of it the gains were good
The only circumstance under which someone trains a muscle group five or six times a week is bikini competitors training glutes and mindless Athlean-X adolescents training abs - in this case, it’s every day for the rest of their lives…
PPL 4 lyfe brah !!!!!
I've made the most gains since switching over to ppl, every muscles get hit twice a week. More stimulation = more gains. That's science bro 💪 💪
Next science based training is stop lifting, just stretch the muscles 4-6 times per week with 102 sets.✅ Science nerds backfliping harder than special agent Bloho.❌
I dont get the point of this. Do you have some reasoning beyond bro science and "experience"/anecdotes?
I provided plenty of reasoning if you actually paid attention - some of it agreeing with their points - but you want to be spoon-fed “the science” and not think about it.
@@REVIVALFitness I'm capable of my own thinking, thanks. This was the first time your channel got recommended, and I just got curious when you started off by mocking the science crowd and putting down the "dr." without even knowing who the guy was. After almost 30 years in the gym I've tried many spurious programs from the Weider area and onwards, and, lo and behold, all the "Bros" I know of have more or less gravitated towards these "new" training principles over the years by trial and error. So congrats on having the science validate your "Broscience" :) . There are many training influencers out there, and with a limited schedule for training these days, I tend to lean towards the science crowd so that I optimize my routine with validated science.
I did PPL for a while with a Push-Pull-Off-Legs-Off 5 day cycle which ends up alternating 4 or 5 workout days per week. It was ok, but I ended up going back to good old Upper/Lower. UL is simple and strikes a nice balance between specificity and frequency. 6 day per week PPL is insane and anyone doing it is punishing themselves or has some kind of unhealthy obsession/imbalance in life.
I did ppl for a long time I mean 5-6 days a week 45 minute sessions wasn't to bad
For almost 20 years I have followed dozens of routines. I regret something I didn't pay attention to when I was younger: squat, bench, deadlift. It doesn't have to be complicated, the body is not stupid. Especially now that I've gotten older, the more I understand the value of deadlifts.
Ps: Of course, the corresponding young man today doesn't listen, he wants what he sees in the magazines. I understand, because my generation did the same.
I like Mike Isreteal but my favorite Fitness Channels right now is Revival and Alex Leonidis
Mike sounds like he's interviewing himself. I wish he would let the skinny guy finish his answer.
I’m a new-ish lifter at 42 yo. I’m just over 1 year in. Natural, non-competitor. Started with an upper/lower split then switched to 6 day PPL after about 4 months. PPL just makes more sense to me from a recovery perspective, targeting one set of muscles while others recover. I’ve since reduced it to 3-4 days a week and find that I still get plenty of strength gains with this amount of volume as opposed to hitting muscles twice per week. Based on my experience the bro split just doesn’t make sense for me. Example; on my push day, my chest is pretty cooked after the first two exercises and my third one usually suffers. So I can’t imagine doing a whole day of just chest. And full body split just leaves you completely wrecked every other day, particularly my legs. And I also run 1-2 times per week for cardio so having sore legs every day from lifting impedes running, for me. So PPL is king for me.
Now that your two obligatory informative videos are done it is time to talk about current events in the online fitness community
LOL
I can’t lie tho Coath was a OG back in those days.
@@victorjimenez7213he shot himself in the foot with his cringey nonsense tho lol
Been doing PPL for 20+ years. It's a fine split. The biggest factor is consistency. If you're not consistent with your training, all splits suck. Gotta quit listening to these clickbait influencers. If you're making progress on your current training/diet/sleep regimen, stick to it.
"I do 20 sets of Squats a week, to failure. 🤓"
If you are saying just legs generally: total 22-24 sets
Leg day 1:
Squats - 3-4 sets
Leg extensions - 4 sets
Leg curls - 4 sets
Leg day 2
Rdls - 3-4 sets
Leg curls - 4 sets
Leg extensions - 4 sets
And calves every other day 4 sets
Ah yes - Dr Milo Wolf. Funny guy. I saw ONE of his videos - "SMARTEST (more like the stupidest) PUSH day...". He said people should do heavy incline press, followed by flat bench press, followed by dumbbell flys, all 3-5 SETS EACH. Can you imagine doing 15 sets of chest only? And you still have shoulders and triceps to do. And hear me out - this is the funniest part - He advised his viewers to do 60-90 SECONDS REST BETWEEN SETS. HAHAHAHAHA. I nearly fell of my chair when I heard that. This is the same person that said you shouldn't go to failure because it accumulates fatigue.
Seriousely, someone should get this guy on camera and force him to do 15 HEAVY sets for chest, 2 times a week, for like 3 months straight, all with 90 seconds of rest, just as he advised to do. I'll be happy to see his progress on his sh*tty program.
This is NOT training "optimally". This is labour camp level overtraining, no way you're recovering from this.
I seriousely start to think every science-based lifter just secretly gives the worst advice ever on purpose to make their viewers never progress so they have to keep watching them endlessly, because they never get out of beginner phase.
Your last sentence is it
the limitation isn't the split, it's the rigid conception that a program has to fall within the 'slot' of a week. stop thinking that recovery is static. develop interception and learn to feel the growth response curve. it is possible. be willing to bend or shuffle your program to accompany any muscle groups that need another day or a lighter day. to monitor this nutrition needs to be absolutely tuned in.
Bend or shuffle the program = stop doing PPL lol
@@REVIVALFitness yea fair point
'more volume is not the answer, generally' 💯
✅
Like Lyle McDonald said, it’s only the answer if you half ass your sets. Then you NEED high volume in order to get a stimulus.
I’ve been doing PPL since 1992 and will continue doing it till I’ll retire… my main difference lately (except for my ‘old’ age), I push legs much harder now than when I was a teenager! So, mostly LPP now 😂.
The more and more fitness content I consume, the more clear it becomes that these trends will always trail the old school basic staples. I think Eric Bugenhagen's approach is the way to go personally
Training programs are overrated, embrace unga bunga
But caveman stuff has to not be adding a ton of sets of certain exercises, especially if the spamming is of the same exercise variation
Crying shame this channel ain’t bigger than it is. If you’re reading this… help change that.
👊
Cheers for this. A good sensible analysis! 🥩💪🏼
For volume., I think you can do 2 hard exercises to failure max on chest back legs per lifting day. Then you have 1-2 "easy" isolations max per day per body part.
6 day ppl routines with almost exclusively machines and easy exercises with 50 RIR
End the set before the weight slows down
Just pick a routine and stick to it consistently. Someone is going to say it’s the best someone is going to say it’s the worst. Then eventually they will change their minds. Just train hard
These science based lifting reaction videos are hilarious lol
💪🏼
I do push, pull, rest, push, pull and deadlifts, legs abs forearms, rest. Idk, I'm not a master at making programs, but this feels pretty good. I'm not interested in another leg day separately. Maybe those deadlifts could be moved to that first pull day. And I've been thinking if I just did push+quads, pull+hams four days a week
I do 12 sets per muscle group per week (U/L and an arm day). For legs 3 set quad focused and 3 ham focused (so 18 sets for legs total). I could do more, but at some point it seems "pointless". Almost akin to drinking water from a plastic cup, and then drinking the rest of it from a paper cup....Aside from wasting time, you still consumed the same amount of water...
Legs my favorite day!!!
Mike isretal is overrated. Dudes training methods are trash I don't care if he has a pd in exercise science
I think his biggest issue is that he just doesn’t train hard. In addition to his diet which routinely fails to get him lean enough for National level shows.
@@REVIVALFitness it's not just that he doesn't train hard. He doesn't train like a body builder or someone that trains for hypertrophy. He does all these bull shit moments he doesn't have a mind muscle connection. Weve know for years about the concentric and eccentric the squeeze and the lowing negative is the biggest muscle builder, if You see how he trains the dude is a bum, I think people that are on steroids would benefit from that not any natural
Does he even have a diet? Just seemed like he ate powders and pills all day@@REVIVALFitness
@@xyoungdipsetxMind muscle connection is overrated. I always had issues feeling my lats, yet they're my best body part along with my biceps that i feel like crazy. I feel my triceps like crazy, yet they don't grow
@@REVIVALFitnessLeaves 5 reps in the tank on every set and contest preps on cereal and Gatorade and then blames genetics for his failure of a bodybuilding career 🤡
😂 "I don't know who this guy is' (about Milo Wolf). I think you said the same about Jeff Nippard a few weeks ago. Makes me giggle.
Love your content, though.
Ive talked to my doctor about things when it comes to lifting fitness and the like. Even she had to say that the best advice to your health is literally to "listen to your body". Bro science may not have the numbers and data, but our body has signals that can tell us what we need.
Doctors aren’t lifting experts though, they’re doctors lol
I am back on a PPL because I like to go to the gym in the morning before work. I can fit a 45 to max 60min workout in and basically every day except when I am travelling but not a way longer workout. And for a full body or upper lower split the workouts just get way too long.
But I also have the luxury of a less than 10 minute walk to my gym that is open 24/7
16:14 I technically have 2 leg days doing 531 bbb,I do the 531 on the squat day and do the 5x10 on the deadlift day,by the time I'm done with that day I feel like I'm gona die😂
☝🏼
love the frequent videos.
Idk how much longer this will last. Lol
@@REVIVALFitness anything is appreciated. Not worth burning out. 🙏
I've been training for about 10 years, and I have to say I recently changed to 2 full body sessions and 2 arm days with a possible 3rd full body day depending on how I feel at the end of the week, and I'm making the best, most consistent gains in my life. Granted, I also trained like a complete dingus for he fist 7-ish years, L O L
That's an interesting split. Are the full body days compound exercises only? And what do the arm days look like?
its not complicated, go to the gym and "ego lift" 4-5 times a week.
Lower/upper is the key. Lower/upper/lower/upper, 1 - 2 days off, start over. 💪
We need to bring this mf to 1 million subs
One day
I do a modified bro split hitting every muscle twice a week. I enjoy it and am consistent with my training
Das coo
Jeff nipard left a comment on sam suleks video asking him to be an "ego lifter" in some study that nerd wants to do 😂
If Jeff left it, I’m sure it’s extremely formal
and polite. “Hey Sam, ….”
@@REVIVALFitness you forgot the obligatory Canadian “ ey “
We're all gonna make it brahs
💪
You are very articulate for a merican. -said in a heavy northern Ontarian accent.
RF profusely blinking while talking about how much he blinks when recording 😂
Method actor
Leg day every Saturday with pastor Tom platz in my ear that’s my leg day
I've always preferred upper lower because my lats are tired after just 4 sets of yates rows and my hamstrings grow very well from 3 sets of 8-12 reps on romanian deadlifts, and my quads also grow well with 3 sets of just one quad exercise. It's only for the arms that I need a crazy amount of volume to grow because it's the most stubborn muscle group on my body. I'm currently doing 15 weekly sets for triceps and biceps and considering adding another 3 sets (1 extra per workout, 3 times per week), just because in the past 2 weeks, they haven't been growing even though that volume allowed me to gain an inch in a little over a month.
So I don't understand why guys would dedicate an entire day to doing legs when you can just combine back training with leg training and do low volume and get good growth from that by using a close proximity to failure on the few sets you do. My upper body days don't even have any back training and they're still 2h long because of all the sets of arms I have to do, and this is with an arm day, while my lower body days combine a back exercise and are only 1h30 long. I don't get why guys would do 6 workouts of 2h each per week, I mean even if you have the time, that is a lot of fatigue for not much extra growth.
Coming to the same conclusion 😅 Back with leg workout A -> Chest Workout A with arm workout A-> Back workout with leg workout B -> Chest workout B with arm workout B -> rest -> repeat if fully recovered or take light hill climb cardio day on treadmill
I perso prefer doing more upper and less lower work so instead of having to cram every upper body exercises in 1 day and having a whole day for legs only I generaly do a Push (chest shoulders, triceps) and abs day and then a Pull (back, biceps) and legs day, twice a week.
I am back on a PPL because I like to go to the gym in the morning before work. I can fit a 45 to max 60min workout in and basically every day except when I am travelling but not a way longer workout. And for a full body or upper lower split the workouts just get way too long.
I remember when i got into ligting in 2019, PPL was seen as the peak of routines and if you werent on it, you were seen as a "bro".
I tell anybody that I'm teaching to ignore Fitness content. They will spin their wheels going back and forth between different splits different diets different Rep schemes and at the end of the day all they need to do is apply themselves to a well-designed program and measure the results.
They most certainly don't need to confuse themselves with finding "optimal" splits.
Man all these debates about splits and I'm in my corner making gains the least scientific way, bro split with ultra high volume, high intensity and low training frequency. This whole debacle reminds me of the bell curve meme where beginners and advanced lifters agree on training hard with 0 bullshit.
How many sets roughly per muscle group per day? I'm doing bro split as well. Chest, back, shoulders, arms, legs and 2 days rest. I'm doing too much volume, approx 16 to 20 sets and i'm hearing that anything more than 6 sets is filler junk.
@@scoot1207 i'm doing 20+ sets per week (23 chest, 25 back, 20 tris, 20 bis, 45 legs). Junk volume depends a lot on where you're level is in terms of training experience. So if you are a beginner, you should not need more than 10 sets, intermediate 10 to 20 sets and advanced is 20 plus sets. The way I found out I was already intermediate and advanced was from 2 6 month periods where I had no progress, be it lean mass or strength, workouts felt very easy and I was going through a gym burnout. I tried different plans, nothing changed, and than I upped the volume and my gains increased. Been training for nearly 5 years now. I do 2 leg days, one for quads entirely and one for anterior chain (hamstrings, glutes, lower back). Only 1 rest day per week and 1 to 2 weeks off the gym every 4 to 4 months.
I believe it. You can make great gains with a once per week muscle frequency. I think most people (especially newer lifters) will make better progress with two but once is fine.
@@scoot1207 25 back, 23 chest, 45 legs, 20 shoulders, 40 arms. I do 2 leg days, first day is quads only, second day is anterior chain (glutes, hamstrings, lower back). 1 rest day only. Depending on where you are as a lifter (begginer, intermediate and advanced) is what determines how many sets you really need. I have almost 5 years of experience, and I have been through six months of plauteaus 2 times. I don't know if I'm advanced or not but my gym buddies seem to think so. I'm 5"7 and weigh around 200 pounds at 17% body fat.