The Best Workout Split for MAXIMUM Muscle Gains
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- čas přidán 20. 06. 2024
- Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Find out the best workout split for building maximum muscle gains and overall performance. There is a key message that you will not want to miss when it comes to answering this question truthfully and without relying on simple studies to do so.
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When we talk about workout splits we are referring to the way that you break up your training over a period of time. Generally, this is the amount of workouts that it takes to complete one cycle of training and that ensures that you are hitting all of the areas you are attempting to target in your workouts. One of the most popular ways to split up workouts right now is actually one of the oldest in the books, and that is total body training.
This refers to performing three total body workouts per week, generally on a Monday, Wednesday and a Friday with the remainder of the days either being reserved for conditioning or rest. The benefits to this type of training are the higher focus on compound lifts that are designed to hit maximum muscle in each lift as well as the increased time for recovery.
Additionally, as science would indicate, hitting a muscle (even with a lower daily volume) more frequently in a training cycle is one of the most effective ways to make it grow. This would mean that if you were once following a more traditional bro split where you trained say chest just once per week with twelve to sixteen sets you would now be doing it as four to five sets per day over the three days in the week.
The restimulation of the chest every 48 hours is sufficient to increase muscle protein synthesis without waiting too long to hit the muscle again (as would happen with a bro split - or at least a poorly planned one). Does that mean that bro splits don’t work? Not at all. In fact, this is one of those instances of throwing the baby out with the bath water. Nobody could argue that the single muscle group per day routine has been effective for some. Maybe not as much as total body training, but there are many instances of it working well, and quite well to be exact.
How can that be? How can something that is somehow proven by science to be inferior actually produce results that in some cases are superior? That is because the real best way to split your workout for maximum gains is to switch what you are doing when you can honestly answer that you have stopped making gains in either strength, size or both. Just because something is supposed to be the best doesn’t mean that it is best for you at this time. Changing your split may reveal to you that certain muscle groups of yours are more responsive on a different training cycle.
The best you could do at that point is take the observations that you have made and use them to adapt your workout plan to idealize the volume and frequency that your body responds to the best. This video is meant to open your eyes to that possibility. If you are looking to change your current workout split and want to be sure you are putting the latest science into your workouts to make sure you get it right, head to the link below to pick the program best suited to your goals.
For more videos on how to split up your workouts and the best workout splits for strength and muscle size, be sure to subscribe to the link below. - Jak na to + styl
The Push / Pull / Legs split is one of the most popular around, so I put together the PERFECT PPL split. Start with the perfect push workout here => czcams.com/video/HE45jVN7XKM/video.html
Did this resurface on my timeline because of this comment?😂 I do push pull legs and rest on my 7th day. Love it, no injuries and I enjoy being in the gym 😍 thanks for teaching me this 3 years ago
So, I was doing a PPL, and I found myself in the gym for 2-2.5 hours per day. Recently, in an effort to save some time, I switched to a different type of split that isn't mentioned here. I do Biceps and Triceps(M/Th), Chest and Back(T/F), and Legs and Shoulders(W/Sa). On Monday for example, I alternate between between Bicep Curls and Tricep Extensions with zero rest in between. Then I'll take a sip of water and move on to my next 2 exercises. I'm basically working out non stop for 45-60 minutes doing drop sets the entire way and pushing myself to failure multiple times per set. Any thoughts?
@athlean-x Jeff I can honestly say following the PPL split has been a game changer for me. I'm still doing it, I screenshot the full workout from each of your vids and go to work in the gym! So just wanted to say thank you! And for anybody curious I post some of the workouts on my page that I can capture💪🏾
i been doing PPL for years and it's been my favorite split I've tried. Mostly because I find it the easiest to get into the groove and I find myself bouncing around less in the gym going from machine to machine. It's also the fastest one i've memorized. Gotta love that it feels exciting to feel like you got a lot done in 1 gym visit
What does (push) and (pull) mean when you put it in leg day?
Like when you did it on the top two splits.
Exercises: bicep curls
Frequency: everyday
Location:squat rack
Dom uproves this message
Those people are the worst 😂
lol this comment made me burst out laughing
Khabib : Send location
New videos every.....
My biggest take-away from this video was to work arms on Friday before going out to the bars
LMAOOOO EXACTLY
Hahah I’m dead
E
True
LOL
I want Jeff to make a series on:
1. Best workout split for beginners (hardgainers, average, overweight)
2. Best split for intermediate trainees
3. Best split for advanced trainees
Guys please upvote ☝️
It depends really. Mostly it's full body for new comers, upper lower for intermediate and push, pull, legs for advanced. But then yet again it depends because even advanced can do full body.
He’s done that in this video, watch it again.. Basically pick a spilt from the whiteboard and monitor how it’s working for you, change and adapt it as needed. Don’t become a slave to just one of them.
@@bradbeck6158 i started off doing a push pull legs as a beginner because it just made the most sense, but i may be weird
@@isaack4046 I was thinking of doing that, how’s it working for you
@@brent2004 Same I was thinking doing that
My split routine :
Monday: rest
Tuesday :rest
Wednesday:rest
Thursday:rest
Friday:rest
Saturday:rest
Sunday:rest
Nice split rest is very important
I can see what you did there....
JK, you did nothing for a 1 f cking week.
@@derbyharrington16 wrong he did rest which is really important
@@hassnainhaider6101 That's what all those fatasses say.
@@derbyharrington16 i am 100% sure i got better body than your bitch ass
Jeff should have a series called “straight to the point videos”
Yes! Lots of info in these vids, but a lot of word salad too.
😂 i am about to comment the same 👌👍
Can I slap your face ,with dumbbells?
i mean you couldnt do this video like that some things just shouldnt be over simplified
@DocFilm.com So people are annoyed by someone repeating himself 100 times and saying stuff for 15 minutes that could be put in 5 mins
Now I have absolutely no idea what to do in the gym...
loool me too
Change it up dude
Jeff is one of the best; however, he WAY overcomplicates what he is trying to say. I've got a headache, trying to follow all the talk and everything he's putting on that damned chalkboard. I agree, after watching this video, I have NO IDEA what to do!
I was thinking the same thing. I feel like an idiot for doing “bro splits” but it sounds like total body workouts would take hours longer in the gym. I try and change things up and hope for gains. Wonder how long I should wait for a gain or lack of gain?
shootertg I love bro splits. What is yours looking like?
Me: breathing
Athlean X : breathing is killing your gains
At 60 yrs young, I like a 4 day split: 1). chest ,shlders, tri's 2). lats bi's abs 3). legs 4). functional strength/hip/core/balance. I like doing the 1 and 2 because those same areas are used and warmed up entirely. And two days off between each since I’m always good and sore. Rock On!
Sounds good
Yes, agreed. With the occasional why not random thing thrown in sometimes.
Nice split, grandpa
60 years old
@@Auktioneronline 62 and growing or stopped?
Jeff made sure that his dogs are all different weights so he could do drop sets
hey you are back we missed you guys
OH NO! My 2 hot girlfriends will leave me for my handsome brother if I don't get more nice comments on my videos! His name is Nero
One of my favorite videos to date. Thanks for all of the continued great information!
LMAO, you guys are relentless.
LOL
My split something like:
Monday: right arm
Tuesday: right arm
Wednesday: right arm
Thursday: right arm
Friday: right arm
Saturday: right arm
And Sunday: right arm.
I focus mostly on forearm and grip strength
HAHAHA
Arm wrestler?
I think I beat you
Monday:hip thrusts
Tuesday:hip thrusts
Wednesday:hip thrusts
Thursday:hip thrusts
Friday:hip thrusts
And weekend is rest
Also I focus on speed and high repetitions
Nobody got the masturbation joke ;( (if he even meant it )😂😂
What is your workout song? Just beat it?
This may be the best video Jeff’s ever done, and should be the channels intro video
Great point, the guy's literally a legend
💯
IKR I keep coming back to it.
Couldn't agree more
@@jamesgraham9647 Literally?
This was so helpful. I have struggled to plan my splits as a beginner lifter. Thank you!
My split:
Day 1: Head
Day 2: Shoulders
Day 3: Knees
Day 4: Toes
Day 5: rest
Day 6: Knees
Day 7: Toes
max marck don’t skip eyes, ears, mouth or nose day bro
max marck hahahahahahahahaha
George Agdgdgwngo it’s a song he’s referring to lol
Michael Sgambati he is singing the song too
@@ERROR--ci1zikos okhtak
Just waited 13 minutes for an answer to be told to figure it out myself
LOL
Same HAHAHAHA
Yes I actually hate this guy
@Curtis Miller tf are you saying
@Curtis Miller its hard when ur not talking the same language as him only thing i wanted is how should my workout program look
Great talk Jeff. Thanks. I’m currently in the Beaxst program. Only week 2 but feeling as though I’m working in the right way. Keep the videos coming.
After working out for many years,
This guy explains everything i have missed by learning from trial and error.
Thanks Jeff
In case you’re lost (just like me because I watched this 3 times feeling confused),
Total body split:
Many recovery
48 hours protein synthesis
Push pull split:
Similar to Total Body
Much more frequent
Each workout will be shorter
PPL (2x a week)
Train Similar muscle group function
PPL (1x a week)
Beginner
Much less volumn
Unorganized bro split
Bad, will train similar muscle two days in a row.
Modified bro split
Just make sure not to train same muscle in 24 hours.
Key message:
If we follow the same split for too long, each split would have weakness and our body will reflect that.
Change up a bit to experiment from time to time. Each individual is different.
Saved me 12 mins thank you
Really helpful 👍
PPL = Push pull legs?
Correct
Upper lower (2x a week ) is one of the best split that you can follow .Also do 2 HIIT a week
i heard banana split works pretty well too
Cock pushups?
Best way to bulk
hazey potassium and BCAAs! Just gotta make sure it fits your macros!
@@Crimson34533 you said pp. Lol
Peter Hofmann I was kidding. IIFMM is like a diet of fast food. I really don’t think IIFMM is bad to begin with, but when slob eaters like myself get ahold of it, it just becomes an excuse to eat like a slob.
I truly think you are by far one of the most knowledgeable, pragmatic, strategic and scientific trainer i have come across.
Kudos to you
The value Jeff provides is incredible. In a league of his own 👏 Thanks Jeff
Research says ❌
Jeff Cavalier says ✔
I'd say:
Research + Experience + Application = Jeff Says
@@masterofalltrades999 No, Research says that Jeff says
Research says: "Follow whatever Jeff says."
Jeff says: "Follow me and open notifications."
@@greywolf5073 hahahahaha
@@greywolf5073 But Jeff also says to not follow the research, and if you don't follow the research you don't follow Jeff so you do follow the research...
*P A R A D O X*
I honestly feel like Jeff’s gone into too much detail to the point that literally everything is killing your gains
It sounded like he was even confused by the end of his video.
Dude just workout. Dont overtrain and dont undertrain. You honestly shouldnt care about most of this stuff if youre not competing. Even bro splits is good if done properly
Lol fr 😂
Just do full body 3x a week if you're a beginner, it's by far the best
Lol
I appreciate your no fluff charted logical and rational approach. Thanks for explaining it well. Staying open minded enough to be motivated by results instead of, "well studies say," blah blah. I like that. It's damned refreshing.
So the key is to hit each muscle group 2x a week . This guy is an absolute genius
I thought this was common knowledge. It seems like every one of these methods seeks to achieve the same thing - 48hrs rest per muscle group. Some are just better at it than others.
I just like being in the gym. It's the only time and place in my life where I don't feel depressed and down on myself and can get my mind off of the things that I can't seem to shake otherwise. The more I'm in there the better off I am even if I don't really feel like I'm making the kind of progress I'd like to see.
Being in the gym is good bro, it's going to make you more confident and more happy. But being in the gym is, in a certain way, like any other drug. People do drugs because they don't want to face reality or their own problems, if you have a problem you can deal with, you should be dealing with it. Anyways, don't let the gym distract you from your own problems, instead, let the gym get you the confidence and power to face and solve them. Peace bro, hope you are doing well.
Jesus can heal you from that!
@@ryan856 Maybe...
Count your blessings always makes me feel better 🙌 keep your head up
@@juancruzcidanez7864 damn Juan, very wise words!
M: Whatever doesn’t hurt too bad
T: Whatever feels somewhat okay
W: Rest (much needed)
Th: Foamroll for like 30 seconds
Fri: Hit some crunches
Sat: Golf
Sun: Watch Football
B Mashburn LOL this is 100% the dad workout routine right there
lol you know it
marry me? I feel like we get along
I like Sunday 🤣
no jesus on sunday?
The concept of changing exercises (variety) makes sense. This, to some degree, conflicts with Jeff's "single perfect workout" video. Love the ideas and thoroughness.
His eloquence in this video shows how passionate he is for what he does. I appreciate that.
Monday:Chest
Tuesday:Arms
Wednesday:Chest
Thursday:Arms
Friday:Chest
Saturday:Arms
Sunday:Chest&Arms
King Bubby god mazetti
Mily split is actually similar to this joke.
Mon:CHEST
Tue:
Wed:ARMS
Thur:
Fri:CHEST
Sat:ARMS
Sun:BACK AND SHOULDERS
Don't u have a leg day bruh
@@melsoro7311 No legs yeaaa buddyyyy ooooohhhh
King Bubby no leg day..?
When people start off with.. “Jeff Cavaliere says” then I know they are about to spit some real knowledge!
Word up 😂
Yup😂😂😂
Jeff Cavaliere said *u r da gey*
i like to mix it up with muscle confusion every two weeks. I do groups Monday-Friday with weekends off (excluding working outside chores) then a super-set for two weeks using what I think are the best exercises for each group one superset Mon, wed, fri. This, mixed with intermittent fasting has built muscle, cut both visceral and superficial fat and I feel great. Being that I am 53 and maintaining to keep up with two toddlers, i feel im doing okay. This site has been one of the biggest factors so my thanks to Jeff and crew
Best video yet.
I was locked in to certain excercise routine without significant gains. Now I continue to change it up. But I have advanced enough that I mix strength training with hypertrophy.
But giving myself enough time to recover seems key.
I know I have trained to frequent and paid for it. Stretching,rolling and cardio on days off to help muscles during recovery has been beneficial to not lose strength.
You give courses from your heart.. You're not commercial
This is the 4th time I've watched the video. THIS TIME I actually took notes and pressed pause as I wrote. I heard him say things I didn't hear the first 3 times. He is like a ripped text book.
The Butcher same here
My English is not that good. Would really appreciate if you could summarize this for me . Thanks
@@abhishek3667 Jeff pretty much says you have to find the split that works for you. There isn't one that is universal. I know that's not what you wanted to hear but everyone is different and gets different results.
@@thebutcher5032 understood. I'm gonna try various routines and check which gives better results.
THANK YOU
Can I know which are pull and push leg workouts in comparison to complete leg workouts video.
This is a great video. I followed the bro split chest/biceps , legs, back / triceps, legs shoulders / traps, rest. ... got great gains, great strength and gave it all in the gym evrrytime I went. ( used just protein and creatine). Pre workout ... raw beet juice.
I eventually capped out and things where stagnant. Stopped listening to others and started changing how I did things. Man those workouts were insane so was the strength. This video truly highlights the importance of a good workout setup.
You're a good man for sharing all of your experience and knowledge. I've learned a lot and It's helped me greatly. I also LOVE the way you use titles to reel in and share ACTUALLY USEFUL information lol. My sincere respect and gratitude Sir.
He makes around 50k a month for doing these videos.
If Jeff just told me what I need to do without any type of explanation I would believe him
El Dailon 😂😂😂😂
Push pull legs is the way to go!
@@gbrown3783Doing a 9-5 this has worked best for me. My 2 days off (Which are random) are either Push or Pull. I have one day a week a go in work the afternoon, so legs in the morning. The other days after work I do HIIT like Spartacus workout or ab workout. So far good progress after 30 days
@@tomcarey3457 so you would do one rotation of push pull legs a week and fill in the gaps with HIIT?
Motivation to do legs is wear shorts to the gym, once you get a glimpse of your legs in a mirror you will run to the calf machine to get a pump in before anyone notices your small legs
nah, at my gym ppl wear shorts all the times with their skinny chicken legs, and still, they dont give a sh!t about that and just spend like 2 hours for their upper and be proud of it, maybe thats just who they are
Did u get that from brosciencelife
@@Mo74mmad Definitely a line from the swoly bible
not everyone has body dysmorphia.
Am I the only who loves Leg Days And Hates Back Days Lol
Thanks Jeff! Informative and inspiring like always
Watched this back in the day and couldn't really make sense of it. Came back to this video today with experience and a few years in the gym, and it was one of the most helpful things I've watched. Great one, Jeff!
Same
Monday - right biceps
Tuesday - right trap
Wednesday - lower left chest
Thursday - left hamstring and a bit of right leg raises
Friday - right upper chest
Saterday - left trap and left hand grip strength.
Guys , you won't believe my transformation. Do this for atleast 13 years. You won't be disappointed.
i wonder how you'd actually look
Lol
Monday first finger second day second finger third day middle finger
About to be built like Exodia pieces
u make me weak hahahaha
Next up: “How working out is KILLING your gains!”
Fuck off. Morons like you can't move on from that old unhelpful joke
Darth Benedict tf are you talking about bud
Darth Benedict chill
😂😂😂😂😂😂
Gave me a good chuckle :D
The best explanation of workout routines I've ever heard.
Trying to make my own routine which works for me
I'm 55 and lifting to maintain my core athletic function-strength, stamina, and explosiveness-to increase my "healthspan" as I age. I wonder if you could do a video on that.
Since August 2022, I've been doing a very taxing core program to regain the strength I lost when I quit my gym during Covid: squats, dumbbell chest press, pullovers, bent-over rows, pullups, curls, Nordic hamstring curls, the Roman chair, and military presses. I started this routine, similar to what I learned for high school football: 3 days a week, full-body, 3x7 or 5x5 depending on how I felt.
My gains were slow and steady. Then I added the undulating periodization and saw more gains, but was spending too much time in the gym for a dude my age. So I dialed back, adding the TRX/ floor exercise calisthenics day. Much lighter weight, and high volume, limiting myself to 45 minutes. It's really save time.
Now, I hit the above total-body weight room routine twice per week (about 2-hours including a half-hour drive-time). I still use a -three-stage daily undulating periodization but split it over two weeks. I'm not sure if it's the active rest day, or what, but my gains have exploded.
Is this common? And does one's optimal training range change with age? Or did I just wast hours in the gym earlier in life when I could have been playing on my kids' Jungle Gym and doing archer pushups?
My preferred split follows a 28 day plan, as shown below (Square brackets indicate weekends)
Two weeks of :
_Head Shoulders Knees Toes x [ knees toes ]_
Then I do one week of :
_Eyes x Ears x Mouth x Nose _
Then, a final week of :
_Head Shoulders Knees Toes x [ knees toes ]_
GOD
I love it. XD
Hilarious !
That's The Wiggles workout (patent pending)
Sounds like a Primary workout to me. hahaha
1.at least 48 hours off between exercising a specific muscle
2. No perfect split- change it up after a few months
3. Design split to address lagging muscles
4. Whole body or push pull are better for athletes because they train movement patterns but “bro splits” can be useful for hypertrophy and target weak muscles.
Great summary. This comment should be up.
Thanks, but "bro splits" doesn't have enough rest!
What split would you recommend it i need to grow my lower body more than anything else?
@@faisalalshammari6521 u get 2 full rest days
@@faisalalshammari6521 ??? XDDD U train one group of muscle once a week.
Really appreciate the effort in explaining each and every stuff 😍🥰
Man....this is one of the best training video I ever watch
Right when i think i'm gonna get a nice simple answer , jeff hits me with alot of confusing stuff 😣
All he is saying is "don't do what I do, do what's right for you" if you got good arms but bad legs, do more leg stuff, look in the mirror and you will see what needs work on the most.
So...total body workout?
It's not too difficult bud. Basically pick a split that emphasizes training lagging body parts or parts you want to improve whilst avoiding overtraining a muscle by overlapping it too often like training triceps then chest next day.... Also change your split when things get stale to keep the gains going.
@@daviddudley81dd Thanks bro
@@ELITECODDER Thanks Man Appreciate that 👍🏻
Honestly, I've always found what works best for me is whatever split I can be consistent with.
Once that gym honeymoon phase is over and life throws curveballs at you, whatever split gets me excited to go to the gym is what I go with.
This is actually the best advice
#AMEN
Yehman real shit there
this.... is the truth........
Word.
I change my programs every few months and I will include this bro split at least 1-2 months a year. Thanks man
This might be the most useful workout video I've seen, and i usually just watch videos to find exercises. I've noticed this guy usually overcomplicate his explaining, but here I just think it was really good and informal. If anyone can't keep up or understand this, just watch the damn video and don't focus on anything else, cus everything he explained here was actually meaningful
Jeff Cavalier is so trustworthy that I would give his video a like before watching it 😂💪
This is exactly my thoughts.
Mine aswell dude. His channel is so different to other youtubers. His video's are actually based on facts, experience and sience.
Let the gains begin .
Don't play gains wit me.
Oh, not a gain.
*continue
I really do love the way this man communicates!
I am doing on
Monday: upperbody (mostly bodyweight)
Tuesday:lowerbody
Wednesday:push(with weights)
Thursday:pull(weights)
Friday: lowerbody same as tuesday I train legs and abs same day and I use dumbbells a lot as they travel well.
Best fitness channel on youtube.
Opinions vary.....I disagree. I know two others who are better than Jeff. Having multiple sources is a good thing.
@@abhishekmahendru1583 agreed
@@abhishekmahendru1583 hmm?mind telling us name of yt channels?
@@Dybbukkk jeff nippard is really good imo
@@Dybbukkk Jeremy Ethiers and Scott Herman. I follow Jeff and those two. I sometimes watch others too but these are the guys I trust more.
Jeff you're the most amazing fitness person on CZcams, I thank you for everything you've done. You helped me cure pains that I suffered daily and even obtain a body that I can be proud of. Cheers man.
This is a great video explaining everything about workout splits!!
Jeffs split:
Sun: TB 3 sets to failure
Mon: TB 3 sets to failure
Tue: TB 3 sets to failure
Wed: TB 3 sets to failure
Thu: TB 3 sets to failure
Fri: the gym takes a break from Jeff
@Spify it's a joke lol
@Spify just checking :D
You mean face pulls lol, and what does he do Saturday?
That last line cracked me up. Bravo.
7:39 Jeff has mastered the teleportation power
Instant Transmission
😂😂😂💀
😂😂😂😂.... The effect of intense workout
@athlean-x Hi Jeff,
I have been watching all your videos recently, and have been following the routine below based on your Push legs pull routine for about 2-3 weeks now. Its a 3 day + 1 day rest cycle, and goes something like this
Day 1. Push : I do triceps (from perfect workout), chest exercises (DB bench press, cable crossovers high to low, low to high), 1 leg squats, 1 leg step ups, hip thrusts, calf raises, adductor squats and hip band ladder finishers
Day 2. Cardio / Legs : HIIT on a stationary bike, jump ropes + burpees, rowing, jump workouts (basketball drills)
Day 3. Pull : Biceps (barbell curls, DB trifecta), Shoulder DB raises and rope workouts, Lats pull downs, ABS (from perfect workout), and wrap up with deadlifts and face pulls (your favorite)
Day 4 : Rest
I repeat this every 4 days. Thats the most I can do given my schedule and i thought thats the best from what i learnt in this video. Thoughts?
You probably won't see this, but if you do, let you know what you think!
Thank you so much Jeff. This was exactly what I needed.
I think what Jeff is saying is splits are okay as long as
1. You're clever about the exercises you use and muscles being used
2. You switch your splits when you start hitting plateaus.
3. Getting enough rest to fit in with your split(s)
Exactly....
Thank you for this video, i am now totally confused.
Lol
Cause you dont use your brains at all. It is your problem dumbass.
Darth Benedict yuh mad cuh
@@vinzchannel01 calm down you dont have to be rude
Basically try different splits and see which works best for you
I love his perfect series. Simple, and if he’s deeming it perfect, why not replicate that into your routine
Once again you've made a confusing subject really easy to understand and implement. Thank you.
Most needed video. There were freaking hundreds of videos on this topic, but Jeff's explained it nicely
Surendra So did the other Jeff, Jeff Nippard.
I bet jeff ties weight to his nuggets before dipping it in sauce
Aryan Khanna 😂😂😂😂😂
He uses different wrist weights.
nah, I reckon he pins the dip to the wall and does woodchoppers with a band around the table leg
First of all, Jeff doesn't eat nuggets😂
Haha! Yeah and I bet he ties weights to his "nuggets" too
Ive been working out for only 2 months and started of bad i did múltiple same excersises day after day and saw no change, but have started doing chest leg bicep rest tri leg and back and have seen so much bigger changes thx so much for this vid
Truly incredible video Jeff, The way you analyse subjects from various angles and spread it out and say well this is whats up now you work it out and stop getting overwhelmed with people saying this and that, rather figure it out yourself with the info gathered, combined with common sense (A rarity these days) and experience!!
The saying goes, you can’t analyse without data. Thanks Jeff, you are one of the greats, learned a lot. 😏✌
Jeff's sarcasm is strong in this one! 5:55
rajtoolsie sarcasm? that was great advice
You often times can see these guys friday night at the gym doing arms a few times.
While wearing the usuall party outfit including gold chains, "buisness" shirts, tight jeans and stylized hair.
They are officially known as Disco-Pumpers.
Good old sacroplasmic hypertrophy; hit a pump day on a Friday night for it only to look smaller/deflated
Lol can't agree with you more Jeff. Hitting arms on a friday night before going to the bar is the key 😜💪
sure, bottom bitch
I've been avoiding the gym on Fridays (late afternoon, night) for over 15 years because of chest/arm bros. I can't stand the idiocy of it all.
Quite sad really when you think about it
I always end Saturday's workout with one set of bicep curls no matter what. Old tradition.
comumpintor That is the worst excuse to not go to the gym ever
This is always a treat to have a better understanding of what you should think about
Hi Jeff, I would love to see an updated full body workout, based on the last information that you give us in the last 4 years (it's been a while) and i will be more than happy to see how you connect a full workout training - 5 times a week use for a full muscle activation.
Thank you
Regards
The everything u wanna know starts at 11:28
Thank you
Should I say jeff's bicep or bicep's jeff?
Bicepius Brosephius
Jokes lol
Jeff's biceps or biceps's Jeff
The word you are looking for is "biceps"
Either is acceptable. But Bicep's Jeff is more politically correct. So... ;)
Excellent breakdown of how to custom tailor splits to what works best for you. Good reminder to change your splits periodically so you don't plateau.
I’ve been sticking with a dumb bro split for way too long, and I’m currently nursing some tennis elbow as a result. I’ve been taking a bit of time off and trying to learn how to shake things up to avoid injury from here on our, and I found this video incredibly helpful! Thanks Jeff! Keep it up!
What was your split
Dom would tell you... you’re wrong bro. Everyday is chest and bis. It’s practically one word. Chestandbis.
you think you made a joke, but it is LITERALLY TRUE... at least for me... biceps were always lagging (quality wise, not tight, just large and blobby) and chest started to sag... so i just added 3 sets of pushups on all days at the start of a work out (no matter what was trained that day) and 3 sets of biceps curls of any kind (usually preacher though) at the end of each work out and guess what... chest tightened right back up, no sag at all and best biceps i've ever had in my entire life even overcoming the genetic flaw of a soft bicep/delt tie in...
so yeah... chest and biceps EVERY DAY
😂
Who's Dom?
Reps for Jesus 💪
I could hear doms voice reading this lol
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can you write this program of training please
Don’t you think it’s a bit risky to say “don’t listen to research” and “listen to anecdotal experience”. This seems very illogical as research and studies are probably more credible.
gigaferz Yeah I get what you’re saying, I think he’s saying that also but he’s making it seem like studies are irrelevant and you should only listen to your body or your experience. I get that not everyone has the same habits and this can change their progress but that doesn’t mean that there is not a one single best way to do it if all the variables are held constant or all the habits are the same. After all our anatomy in terms of the muscular system works the same in pretty much everyone.
@@nathanbrinson-odea7762 Anatomy is basically the same, yes. But that doesn't take into account bio-individuality.
Kimberly Mastin Yeah so wouldn’t there be a way that everyone generally could use and studies would show this? Yes there are slight differences in people biology but to only rely on anecdotal experience is very risky.
Absolutely correct.. Choose your own splits that suits your body.. Fully agree with Jeff..
Always, always, great information. Thanks so much sir.
Full body is really working for me. I made some fantastic strengths gains that LAST as well, even when I go into a calorie deficit. I used to plateau then hit rock bottom for some reason as soon as would start cardio and eating less. Now I can keep the strength I acquired. Its been wonderful for me. Also recovery is fantastic. Im still pretty sore the next day but its minimal so I can actually use the strength that i have almost at any time. My workout looks like this:
*Monday:*
-Bench press
-T-bar row
-Dumbbell shoulder press
-Bulgarian Split Squats
-Glute Ham Raises
-Dumbbell Curl
-Skull crushers
*Wednesday:*
-Deadlift
-Standing barbell shoulder press
-Weighted pull ups
-Decline press cable crossovers
-Calf extensions
-Barbell curl
-Weighted dips
*Friday:*
-Squats
-Incline dumbbell press
-Wide lat pull downs
-Facepull and rotary cuff superset
-Romanian deadlift
-Close grip curl (or decline curl)
-Overhead Tricep extentions
Notes: On my off days I do hanging leg raises and some neck exercises. I run once a week on Saturdays for 25 mins. There is a tons of exercises you can substitute but this is what i like right now.
When working this routine you have to be working as heavy as you can. These lifts are all compounds movements (more or less) so at high enough weights you be hitting all the necessary assisting muscles as well. For example a heavy squat with your toes pointed out slightly WILL hit your adductors really well when the weights are high. Its like you need everything for the lift. Its an awesome feeling. And another example of say not worrying about not doing lateral shoulder raises, I hadn't done them for about two months but when i tried them again I was actually stronger then I ever have been at them. Its was surprising and it says alot about the benefits of compound movements and full body workouts
I do a 3x8 with a 3 min average rest just because its what I want to achieve but you can probably speed up the gains by going 3x5 for sure. Yeah i think thats it. Hopefully i dont get sick or injured so I can keep this muscle train going strong!
(Edit: I got alot of helpful comments below so I've adjusted the above to what I think is a well rounded, comprehensive workout. It has less to do with my goals and more to do with what Jeff and Co. has taught, like avoiding injury and training like an athlete. A big shout out to those in the comments, I think what we have here is pretty solid. The rest is up to you. Thanks!)
Actually looks pretty good. I've never done total body splits before but I might give it a shot. Would you consider upping the sets to 4 or even 5 per exercise, as you adjust? Or just switching the exercise itself to keep it around failure/exhaustion at the third set?
Nice workout but only concern is that for a TB workout 3 x a week, isn’t the whole point to do the same exercises for the 3 days to overload and hit frequently. I guess they are similar exercises like the bench press and then other days incline decline. But I just thouhht that a TB routine was that every sessions was exactly the same. I like your way of it either way but just wanted to know. Also, I can see that basically all these exercises are from Jeff’s vid and you just put them together. Nice
@@BallisticStigmata I would increase the weight to keep it at failure on the third set. It really depends on your goals and how much time you have. So for me, I want to get stronger so I'll increase the weight if I can lift the previous weight no problem. Increasing set and reps (or volume) would still be great for hypertrophy and endurance training but for me that is secondary. Also Im doing commercial renovations right now so time is an issue for me. Increasing sets is out of the question but the advantages are there for sure. The workout above takes me about an 1h-1.25h which is plenty for my situation. I really can't extend that too much. So like I said, consider what you goals are and go from there. You may have some unsung bro science preferences that you'd like to keep in your lifts (for me it would be 3x8, but I'd be flexible if I hit a plateau) so by all means keep them and fiddle with this program as it pleases you.
@@frankmaka2763 Thanks for the reply. It definitely depends on overall goals. I emphasize muscular endurance and keep my rest between sets/exercises to 60 seconds. In my mind, looking at your format, I'd fly through it. So I guess in my case it would be beneficial to up the sets as well. Or even just add superset burn-outs to each muscle group. Appreciate you bouncing your ideas off me.
@@os6064 Thanks! Yeah I get what you are saying for sure since I'd love to focus on JUST bench for example. But after watching his videos and others, plus throwing in body building to the equation, then hitting each group in a balanced way is more ideal. For me hypertrophy is secondary to strength gains atm but it's a close second so I break down the muscles groups for that reason. Then there are muscles in close proximity to the one you working that aid your lifts (Jeff always mentions this like upper chest helping your flat bench or how a solid core and posterior chain will improve your squat). And besides that I've been doing these lifts for a while now so I cant let any of them go (this is a bro science mentality I know, but it helps get the weights off the ground). And like you said, each of these compound movements are very similar to each other just varied slightly. So the added benefits and strength increases for one exercise definately carries over to another exercise of the same muscle group for sure.
That being said I think it's certainly worth a try though. We are all different so even I might respond favorably to just repeating the same routine 3 times a week, then a changing up the routine down the line. If I plateau I'll certainly consider it but the gains are flowing right now so I'll be sticking to this.
Video idea: Lowbar squat vs highbar squat? Wich one is better. Like so he can see
High bar is better on the knees and hips in my opinion. I'm trying to transition over. But ZERCHER method Trump's all!!
@@michaelwatts5139 ITS A MINDSET
@@commentconnoisseur1001 ITS A MIIIND*SET*!!!!!!!!!!!!!!! I don't know how many times I have to say it!
Been a while since an iron face off.
mart everts Watch Alan’s video on it
I love you man you’ve been helping me for so long this was amazing
I train at home, and my 45 minute workout takes 90 minutes because I'm always watching these videos !
Ok I'll be honest... That totally went over my head
Imon Sanyal i ended up with more questions after I watched the entire video. Now I completely don’t know what to. Guess I’ll be doing the rest splits.
@@fridz66 I'll continue doing what my trainers advice
Imon Sanyal jeff saying in conclusion if u r not gaining & not seeing results in mirror change your workout. Simple.
Push pull legs
Taha Muqtader ...That’s not simple. Everybody came her for either a change or to start. That’s already been established. Saying you need a change if it doesn’t work doesn’t change anything. The question is to what to change to. The question isn’t “should I change”.
Just remember. Whatever you’re doing now in the gym, it’s wrong.
I know fucker. fuck you
Jeff motivation surely is all truth, no motivation :D
Honestly, this is exactly the reason I stopped going to the gym, after a year of training
@@calebgamer1720 it was often that when I trained, gym coaches were giving me ill looks and laughed behind my back. And when I asked for help they were annoyed and expressed disdain. They were only nice to their customers (who paid for their assistance). Everything is about money for gyms, it's not enough to just buy a gym membership. You also have to pay gym coaches to train you, otherwise you will be viewed as a cheapskate
fuck off. You morons can't move on from this dumbass joke
I've taken the idea of the Push/Pull/Legs split from your channel (can't remember which vid) and it's gotten me the best gains of my life over the last few months! Can't thank you enough for the advice Jeff!
6 days a week?
@@ertugrulbae46 yeah
@@Jackal19xhow does your pull day look like?
@@vishwwaspatil usually bar rows, lat pulls (or pullups), shrugs, bicep curls, lateral dumbell raise, and rear delt flys. I go in that order to work from largest to smallest muscle group.
@@Jackal19x what about deadlift? (Thanks for the reply, after 2 years of the comment)
Great video, its refreshing to see somebody with this approach
Literally have learned so much from this guy. I thoroughly enjoy his knowledge and videos. No bullshit, and real life experience.
I was 325 pounds and I'm down to 160 at 5 foot 10. While I'm happy with all my weight loss which took me three years, I'm ready to transform my body more. Thank you for the videos!
Hi callan, currently i am also trying to cut fat . Can you please tell me which body split you followed for weight training ? Would be a great help.
Well done Callan great weight loss ,my suggestion is that you don't start eating heavily, but eat nice and clean wholesome Wholefoods, maintain your weight and go to athlean x.com and choose a program where you can steadily over a period of time put on some good body composition and muscle strength and athleticism good luck my friend, God bless you
Maaaaaaan....
160 at 5 10 is really good especially if your lifting too nice job.
Got get it callan!! Fuck it up, you can be proud of yourself.
Another invaluable video for everyone to listen and take notes from, this guy knows what hes talking about ! As an experienced home lifter for many many years, the idea of switching up your splits after so long is a very smart tool to use that I havent really thought about until now. Everyone has certain muscles that stand out and some that are weaker, the secret weapon is .... constancy .
Jeff outstanding remarks and motivational I am 69 years of age and have been following you for about 2years thank you for your information and leading me to better training! Ray
I stopped trying to find the "right split/program" when I realised that my body was telling me what I needed all along. I just had to look in the mirror. So after a very close analysis of my physique and training routines over the last year, I realised that what I was doing wasn't giving me the best results. Sure I grew and got stronger, but I didn't look symmetrical. Some muscle groups grow/respond faster than others. My delts grow way faster than my pectorals, biceps and triceps. My quads overpower my hamstrings. So I started to create a split that worked around these issues, I also changed my exercise selections. I decided to increase the volume for the weaker body parts. Eg. Arms would be trained twice a week where delts once a week, I was doing them once a fortnight in the first month of my new split. It's been 12 weeks now and I've had great improvements across the board.
Nice man. I really find it hard to find the correct 'split' or weekly scheme. There are so many factors (nutrition, sleep, etc.) that I find it hard to point out and say this or that is the problem.
Burnd agreed
How did you fix the quad/hamstring imbalance
@@petersonnormil6799 I hit hamstrings twice a week. One day low volume and heavy. Second day high volume and high reps. I hit them 4 days apart,sometimes 3 days depending on how well they recovered. I reduced quad training to once a week and kept it basic. 3 exercised- 3 sets of 8-10.
@@berniel1991 sleep and nutrition are huge factors. My calories were higher on the day before and on the day I targeted my weaker body parts. Only 150-200 calories more.
my split:
Mon - McDonald
Tue - KFC
Wed - Popeyes
Thu - In n out
Friday - five guys
Sat - pizza hut
Sun - rest day. only ice cream and coke
FUCK YOU!
@Jeremiah Castillo FUCK YOU TOO!
@@PaulWilliamE. niggas mad.
Paul William ye I know you fuck with the universe
Spades no. To maximize the gain you have to follow my diet split
Probably your BEST video. Great advice! Thanks
Nice job! You are absolutely correct! This video will help many people