Favorite Workout Splits

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In this QUAH Sal, Adam, & Justin answer the question “What are your guy’s favorite workout splits?”
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“Favorite Workout Splits“
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31 дек 2020

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Комментарии : 112

@KodiakBear872 3 года назад

The reason I prefer a Lower/Upper-Split is simply due to time constraints. For some its easier to put in 4x 45 min of work than 3 x 1 hour +.

@Player-001 2 года назад

How do u actually do an upper/body split under an hr? Mine usually last 2hrs+

@KodiakBear872 2 года назад

@@Player-001 lots of supersets and giant sets and probably less volume than you as well ^^ not everyone is trying to become an an amateur bodybuilder but maybe just stay fit and feel well :)

@Player-001 2 года назад

@@KodiakBear872 i see, i dont really do super sets since im a novice lifter, and super sets just makes it harder to focus on one muscle group

@Gengh13 3 года назад

My split: Mo: recliner Tu:couch We:bed Th:recliner Fr:couch Sa:stairs U:bed It's really effective at bulking, I'm putting weight faster than ever.

@flipmanonline 3 года назад

Haha

@ALSuspiria-sh1ss 2 года назад

Hahahahaah

@MrAlexg91 2 года назад

And you get tons of rest. Love it

@tommyjohn_45 3 года назад

I've been going with a full body 4 days a week, with a slight emphasis on a different major muscle each day. So far it's felt really good

@marklockhart5116 3 года назад

Are you a beginner intermediate or advanced? I’m intermediate so I’m trying to find the best split for me

@tommyjohn_45 3 года назад

@@marklockhart5116 intermediate (early 30s and been lifting as an athlete since 17 or so) Find myself feeling much better daily vs bro splits where I'd crush a body part and then be sore for 2-3 days

@nickwhiteside2388 3 года назад

I can agree i run the same thing but 5 days a week and then calisthenics and yoga on the 6th day, overall I see great results

@MrTraveller. 3 года назад

Full body 4-5 days a week works great for me

@Dan-sw8tg 3 года назад

I do Monday Wednesday Friday so far but soon I want to do it 4 days a week too, wich days do you recommend?

@edschobs5204 3 года назад

I don’t go by 7 days. I do 3 on 1 off(active recovery) Heavy Lower(max effort) Dynamic upper Conditioning/Hypertrophy(repetition method) Off active recovery Heavy Upper(max effort) Dynamic lower Conditioning/Hypertrophy reps between 8-15 Off active recovery

@theoneandonly4776 3 года назад

Conjugate style 🙏🏻

@Campbell8884 3 года назад

I do a push-pull-legs split on an 8 day training week. I take 2 rest/cardio days as needed during that time, but I leave room for flexibility. If I am supposed to train legs and still need another day to recover or have social engagements I just train legs the next day. When in a split I think it's best to slide your training instead of skipping days. I also really love the gym though. On days where I don't get to train I really miss it.

@HowToAlex 2 года назад

I do push/pull with the respective leg muscle equivalent at the start of those days, so I workout 4 days a week, 2push, and 2pull. For instance on push day 1, I’ll do two quad workouts and then go into my pushing upper body muscles. On pull day 1 I’ll do 1-2 hamstring workouts and calves(yes they’re technically a push muscle but they’re fast so I do them on pull days) and then my upper body pull workouts. I love it since I get plenty of recovery time from push to push, pull to pull, and from one workout week to the next.

@lucasfrancesco6428 3 года назад

I personally had my best results doing a high intensity 4-Day Split, I feel that full body works to a point. If you're training really hard, 2 days of rest is just not enough. But I do agree that splitting the volume on 2 sessions for each body part is better for growth. Calves and abs could even be trained 3-4 times a week.

@landinlafrance4494 2 года назад

I think ppl worry way too much abt how the splits are scheduled. I run push pull legs, and if I miss a workout, I just resume where I left off. Muscles don’t care what day of the week it is

@EriPages Год назад

My current split for a month has been: Mon - swim 🏊‍♂️ Tues - legs Wed - back Thurs - chest Fri - arms/shoulders Sat - swim 🏊‍♂️ again Sun - rest

@AsdeEspadas.Fernando 8 месяцев назад

Have you considered increasing your leg days? Because swimming doesnt work lower body that much and perhaps its more balanced and you dont arrive to your swimming with fatigue

@EriPages 8 месяцев назад

@@AsdeEspadas.Fernando bro...i started at roughly 17% bodyfat Now i'm roughly 13%....abs Body is firm af. I'm strong af. I look & feel wonderful. My regimen is BOSS tier IMO Have not missed even ONE of these workout days all year. Will probably continue the same into 2024, them switch to pure calisthenics in 2025.

@stephdegoede8316 Год назад

For me the Upper/Lower split has been great. This time though I ditches the hypertrophy/power elements and just plugged in my favorite exercises, making sure I get +- 16 sets per week.

@bendodd2405 3 месяца назад

The best split for you is the one you will do Full body works best because nobody likes to train legs and by doing a small amount for legs but more often it's not soo daunting and builds the habbit of actually training them. But like rep ranges the most effective split is the one you haven't been doing as it's a new novel stimulus for the body. My favourite is a form of full body that trains movement patterns not body parts. Horizontal movement patterns one day (bench press, rows, hip hinges, rear delt rows, flys etc.) then vertical movement patters (squats, pull ups, overhead press, lateral raises etc. Then rest day and repeat.

@georgeperez4685 3 года назад

I also Agree PPL Split is the Easiest to Manage

@ericcox4448 3 года назад

Great info once again!!!!

@jdagreat4595 2 года назад

So what i do is train body part 2 days a week. Chest/shoulder mondays- arms/back Tuesday/cardio/legs Wednesday Thursday shoulders and back, friday chest. Saturday arms and legs . Rest Sunday

@gm836 2 года назад

Sticking to a split is doing my head in.

@Sir_singh3 2 года назад

I do 4 days and break in between everyday.. my gains in strength are tremendous when I do this. My bench went from 185-275 in 12 weeks. Monday chest, Wednesday back , Friday shoulder, Sundays legs, then Tuesday chest.. etc

@Sir_singh3 2 года назад

My deadlift went from 315 to 465 and my overhead shoulder press went from 135 to 205 all in 12 weeks

@RPEpsilon-lc4vm 2 года назад

I do: Day 1: Quads + hams + glutes + calves + shoulders + traps (moderate) Day 2: back + chest + biceps + triceps + forearms + core (moderate) Day 3: "day 1" (light) Day 4: "day 2" (light) Day 5: "day 1" (heavy) Day 6: calisthenics Day 7: active rest *light and moderate are the weights compared to 1rm but it's always coming close to failure on working sets.. Also do bike cardio in the "upper" days and sprints, sleds and pylometrics on the "lower" days..

@benmauceri2148 3 года назад

Why do so many trainers and trainees base the splits in a weekly basis? Your splits don’t have to be based on “weekly” hits. Just keep it going as long as you hit each body part hard and give it ample rest days. Keep cycling the body part schedule into that next week.

@croikee 2 года назад

I always wondered that too, I guess it’s just a gauge of anything

@HuyNguyen-vf4lu 2 года назад

I agree, nothings telling you that if you do legs on monday you cant do chest the next monday. Makes no sense to determine your workout based on what day of the week it is, it should be what your body requires instead. Following this type of mentality could theoretically cost you skipping a body part multiple weeks in a row, if you skip legs one day just do it the next day no fuss.

@barrybarnett731 2 года назад

Makes you laugh when people wait 10 mins for a certain machine😂just do something else your muscle cant tell the difference between a machine, barbell or dumbbells its all about resistance as long as you work the specific area your training, it doesn't matter it's like people claiming barbell press is better than machine press they both do the same thing 🙄

@GordyRogers19 2 года назад

For consistency

@pedrogimenez3792 Год назад

because people work and have lifes...

@brandont.6510 3 года назад

"I am the capitalist that your socialist professors warned you about" 😂 love Sal's shirt 💪💯

@tommyluciano3724 Год назад

Anymore ideas on work out splits to change up the routine or keep it like this ?

@marcdanieltheriault3955 4 месяца назад

6 day “bro split”💪

@daniell5751 Год назад

chester yorton routine are great so Chest, Shoulders, Tríceps Back, Biceps, Legs Abs and Calves Repeat

@devinadams5358 3 года назад

No mention of an upper lower split?

@esaicarcamo 2 года назад

Omg Sal looks so much like Kyle Richard's husband Mauricio Umansky. Love you guys for the record.

@djs134 2 года назад

So, In regards to push , pull , legs. Is there any reason to put push before pull? My back needs the most work so I’d prefer pull, push , legs. I’m currently on full body 2 days a week and I’m in the gym maybe 2 hours so I want to split this up for shorter less taxing workouts. It’s different for me to go few reps away from failure on 10 different exercises for full body so my thinking is 5 on push 5 on pull would make that much easier to manage

@ludlowbuckley5373 2 года назад

at the end if the day IT DOESN’T MATTER WHAT ROUTINE YOU DO‼️ Be consistent with your training, recovery, nutrition and sleep and you’ll get results Bottom line.

@bryant865 2 года назад

absolutely ... but then ... what would all these fitness gurus talk about? ... it is all just blah blah feeding the fitness fans appetite for the "secret"

@ludlowbuckley5373 2 года назад

@@bryant865 facts! 💯

@pedrogimenez3792 Год назад

all routines work with the right intensity, rest and nutrition. The only thing that changes is that some of them are more optimal to some people, depending on their situation.

@stocktonking12 Год назад

Yes if you are a beginner. But if not, this is a mediocre mindset.

@MrKarolWlodarczyk Год назад

You work your rear delts on push day? Wouldn't it make more sense to cluster it with pull?

@fitta74 2 года назад

upper lower split ,is that a good workout split?

@Black.History.365 3 года назад

I alternate... Bench press, weighted pull up, squat/ Shoulder press, bent over row, deadlift Monday, Tuesday, Thursday, Saturday Thoughts?

@user-yx6xy3fh8x 3 года назад

Best Workout is when it works for u

@zackevarts7734 3 года назад

For the pull days I feel like there is not enough lifts to do for only back/biceps, without burning burning out, resulting in not getting enough bang for your buck.

@aryankamath4409 3 года назад

You could have said bang for your back, but you didn't :(

@mauiwaui2746 3 года назад

@@aryankamath4409 lmaooo

@_Aaron_G_ 3 года назад

@@aryankamath4409 lol 👌🏼👌🏼

@HuyNguyen-vf4lu 2 года назад

Bent over barbell rows, pullups, cable pullover, machine row, lat pulldown, single arm dumbbell row, bent over dumbbell row. All exercises for the back, let alone all the bicep curl variations you could do on top of all this, I don’t understand what you mean by not enough.

@tamasfeka5026 2 года назад

@@HuyNguyen-vf4lu exactly

@philmcrackinnow 3 года назад

You can’t prioritize lagging body parts doing full body. By the time you get to arms for example, they aren’t at their full potential.

@varnadorel 3 года назад

Yes you can . You start with arms. On the other hand when you follow a PPL split when you get to do triceps you are too tired to train that body part with full intensity. Same with biceps. If you are to focus on your arms then do a Chest+Biceps on monday Legs. on tuesday Shoulders+triceps on wednesday Back on thursday Friday- off Saturday start again or do whole body or just upper body.

@daniel8695 2 года назад

Sure you can bro. Prioritize that muscle by doing it first so that it's your best lift. That's what I do anyway, and it works. Roll Tide! 😆

@Tailbone44 3 года назад

Off; Off; Tuesday Chest/Back; Wednesday Shoulder/Arms; Thursday off; Friday Lower; Saturday Upper

@elijahmccoy3954 Год назад

It's a lot of stress working chest and shoulders same day

@tinygenes6593 9 месяцев назад

i guess most people here forget the part that is volume is not just total sets per muscle groups, but volume also consists of the weights that you pull....as per my opinion i prefer bro split because not only i can do 16 sets of chest in a single day but i can also lift heavy upto 80% of my 1 rep max which most of PPL split wont help because the volume in ppl is already very high due to many muscle groups involved but in case of bro split i can not just hit 16 sets of chest but i can also lift heavy as possible and keep my volume even more for each muscle group than PPL slip...and even if u get swore u will get 6 days for recovery so u wont have to worry about recovery and all

@shanelayton362 3 года назад

When you say “body part”, do you really mean muscle? An arm is a body part, so working biceps once a week and triceps once a week, does that mean the “body part” is being trained twice a week? Or do you mean that every muscle should be trained twice a week?

@shorter2051 3 года назад

They mean muscle by body part.

@robertg8303 2 месяца назад

So hitting muscle 3 times a week is ok?

@craigppage 3 года назад

I also think splits don't have to be squeezed into 7 days I do push pull legs split but cant get to the gym Friday and Saturdays so my split is really over 8 days with 2 day rest in between

@steelphantom9105 2 года назад

I do the same with Upper/Lower split every other day makes my training week 8 days.

@mgnooch-7501 3 года назад

I’m confused on the “10-20 sets a week” thing. Everyone says that but what does it mean? If on Monday I decide to hit flat bench for 4 sets, incline for 3, dips for 3, and flys for 3. Does that mean I’ve lifted 13 sets for chest and that only 7 more should be done for the entire week?

@tommyjohn_45 3 года назад

Correct

@AyToNFTW 3 года назад

Basically studies show between 10 and 20 sets per week on a muscle will facilitate growth, you can do more if you want to focus on a particular weakness but as long as you're in the parameters and eating well you should grow

@spbspb2413 2 года назад

@@AyToNFTW i'd add 10-20 hard working sets, not just any sets.

@AyToNFTW 2 года назад

@@spbspb2413 a good point, make em count

@devond2675 Год назад

How many reps per set?

@gabec9897 3 года назад

I’ve been doing 4 times a week. Monday legs/core Tues chest/back/triceps Wed REST Thu legs/core Fri shoulders/arms Sat and Sun REST Should I keep this routine? I was going mon-fri but by fridays I was always beat.

@goncalobarbosa110 3 года назад

You are only training chest back and boulders one day a week, so it is not optimal

@spbspb2413 2 года назад

if you mainly want your legs to grow and get stronger than all other body parts then yes, you can keep it.

@panelvanhalen9717 3 года назад

Full body 3 days a week. Can’t beat it for someone my age ( 45 ) who needs recovery days as much as training days.

@eunshilpark 3 года назад

Same here. Woman, 51. 3x Full body works the best,@

@piotrproszewski3977 2 года назад

Full body 2 Days a week od even better, (41)

@wild4fp 2 года назад

43yrs upper lower or ppl works better for me. Full body is too much.

@tonyvee5799 2 года назад

Have you guys tried push full body and pull full body. Rest in between . Example one week you will do push fullbody on Monday and Friday Wednesday pullday full body with gkute work . Next week will be the opposite.

@barrybarnett731 2 года назад

Full body works for you so to say you can't beat it is wrong! , it just works best for you, every ones different in my opinion the bro split is best as it works best for me and it's the split I enjoy doing the most, so people shouldn't keep saying their split is the best,

@TeamMananap 2 года назад

I've been doing full body 3x a week for a year now ;)

@zackolson2218 2 года назад

I been training chest 2x a week , 4 exercises of 4x12 both days so that’s 32 sets a week, that’s to much??

@assassinlegend1800 2 года назад

Defo 15-20 sets max a week

@arundev8070 5 месяцев назад

I'm 30 years old and weight is 55 kg. My goal is strength and hypotrophy. I can workout in the gym for 5 days in a week. Can anyone please write me a program for me ?

@AK47_. 3 года назад

Arm day 12x a week.

@kenichi1132 Год назад

Problem with fullbody is you start with legs cause you need to. By the time you get to your row, you are stuffed and doing half assed rows. You are not pulling as much as you could be. And if you change it for end of the week to prioratise a different muscle group it makes it even harder to make strength gains and see those numbers go up. I do love full body. But it should not be done all the time. Your gains are going to be slow.

@MoreSmokes 2 года назад

I do like 20 sets a day 😂😂

@project-arlo 2 года назад

well having a rest day between ppl or after pplppl is not the same thing really but the difference is minor

@barrybarnett731 2 года назад

Theres no such thing as the best workout split !, the amount of times people ask this mostly newbees, the best one is the one that works for you,

@barrybarnett731 2 года назад

Every one on here thinks theirs is the best split😆 half of of have only been training 18months , I'd rather take advice from an old school lifter in 50s & 60s people with proper knowledge I'm 63 and to me nothing beats the bro split period

@Ayerborne 2 года назад

this is the biggest bro science podcast on the internet

@night_traffic 2 года назад

Y is it bro science?

@Wolf462 3 года назад

IMHO most people that train 5-6 days a week don’t push themselves hard enough. They “hang out” in the gym more then they train seriously. This is what I see a lot of. If you train hard. If you push yourself and track your workout volume, weight & reps and are progressively overloading you WILL need more recovery time then these 5-6 day routines allow in my opinion. Maybe it’s because I’m old now at 44 but I train hard. Currently doing 4 day a week basically upper body then lower, rest day then upper/lower, 2 rest days and my progress has increased dramatically compared to my 6 day split where I wasn’t getting enough recovery time. My 2 cents. (This is on top of a labor job too though, just an fyi)

@wild4fp Год назад

These guys love full body. I don't think it's optimum workout.

@marcdanieltheriault3955 4 месяца назад

6 day “bro split”💪