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The reason I've been relatively quiet about my split is...well, it's kind of always changing. Principles remain in place. I give myself enough rest before hitting a muscle again. I prioritize weak points. I try not to accumulate too much fatigue both within a session and over the course of time. But outside of that, there's quite a bit of room for variability. If I had to make it very simple, what it looks like MOST of the time is a 4ish day rotation. Legs, Chest, Back, Shoulders/Arms. But what those days look like from week to week can differ a decent amount. Hope this video helps clear some things up. Oh and if you see me dropping my shoulders and arms day in the future, don't be surprised. I've been considering it for awhile.
TNF out.
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Опубликовано:

4 апр 2024

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Комментарии : 242

@juandeadlift4457 3 месяца назад

I want to say i’m truly thankful for the free education you and Paul Carter give out. It’s so amazing being able to learn so much from a small device on my hand and I wanted to thank you for making content for us.

@wooperforms-3776 3 месяца назад

Lebrun level glaze

@makaih4562 3 месяца назад

@@wooperforms-3776warranted

@LowTierFallout 3 месяца назад

@@wooperforms-3776TNF is my sunshine…my only sunshine…

@juandeadlift4457 3 месяца назад

@@wooperforms-3776 frick yeah

@juandeadlift4457 3 месяца назад

@@wooperforms-3776 joel is my sunshine 👅

@antoniojones6079 3 месяца назад

Day 1:Back -2 Lat Exercises -Row Variation Day 2:Chest Day -Incline Press Variation -Flat Press Variation -Fly Variation -Might throw in side delt or tris Day 3: Arm and Shoulder Day -Preacher Curl -Lateral Raies -Rear Delt Flys -Hammer Curl Variation -Tricep Extension and/or Jm press Day 4:Leg Day -Hack Squat or Smith Squat -Leg Extension -Adductor Machine -Hamstring Curl -May hit calves, glutes or RDLs (TNF Split heavily based on what TNF needs) Not based on weekdays Exercises based on what he feels he needs to work on Usually rests on sunday

@notchapple1252 3 месяца назад

Bro was taking the notes💀

@waytun9608 3 месяца назад

😭 what about the sets and reps?

@CelestialBears 3 месяца назад

@@waytun9608failure

@CelestialBears 3 месяца назад

@@waytun9608probably pretty close to failure

@antoniojones6079 3 месяца назад

@@waytun9608he doesn't say for most of them

@Yogi.gaming05 3 месяца назад

Tnf s tier fitness industry

@graphicimpulse 3 месяца назад

S is for Shit Stain on the industry

@simonbarrientos6379 3 месяца назад

Thank you TNF, I’m making a year in the gym in June and you were there for me from the beginning and my go to for info

@toshkong2464 3 месяца назад

THANK YOU for teaching me how to properly perform exercises. I have shown improvement just by implementing your style of training

@Nico-no7hq 3 месяца назад

Thank you! It was so uncomfortable for me do adjust my training around the volume i want to prioritize because it was so much different from the „Best split“ stuff everybody is doing. Doing this for some months now thanks to you and i really start liking my strength and phsysique. Always did to much and just stuff other people said was good. But equating my volume around my needs and progress and do it on the days i like changed much for me. Keep going with this amazing content and enthusiasm about it! ❤

@marioframcescico4950 3 месяца назад

Love your content man, been following you since 2021. My triceps have been blowing up since I started doing your extension superset

@johnoconnor4616 3 месяца назад

Tnf just wanna say that I appreciate you making these videos to teach and inspire 🙏🏻

@benchoate4347 3 месяца назад

Your content is so helpful and you are one of my favorite fitness creators! Keep it up TNF 🐐

@johnnyd1092 3 месяца назад

Seriously, you couldn’t have said it better. I swear I thought I was the only semi-impromptu approach. You’re awesome

@_JustARandomDude 3 месяца назад

I was doing the same thing with my leg days and I didn't expect to hear it from you. Anyway those triceps are insane

@MaddBoss195 3 месяца назад

Great video! I’ve been doing something similar for a little while but focusing on my weaknesses first

@999awesomekid 3 месяца назад

I understand the hesitance as people might copy a split that isn’t as good for them but I love hearing the intricacies of it and the dedicated leg days with rotating upper body days sounds super interesting so I might try it!

@kingmuizz708 3 месяца назад

Youve helped me so much in the gym its insane,thanks man

@RealTNF 3 месяца назад

You got it!

@user-fr9pf9ku7l 3 месяца назад

the most underrated coach in gym industry . Thank u man u helped alot ❤

@tmmok19 3 месяца назад

You and Paul carter have had an amazing influence on the fitness community and i truly want to thank you :)

@juandeadlift4457 3 месяца назад

what you said at the end was so true.. splits are so individualized to ones physique.

@ej9816 3 месяца назад

Thank you for all the advice over the past year I've watched you, much love

@dwayne3389 3 месяца назад

we got the tnf split vid before gta 6

@isak_2236 3 месяца назад

The goat fr always helping out 🐐👑👑

@JuanFlores_10 3 месяца назад

TNF is the goat love the videos!!

@JuiceBoxBoiii 3 месяца назад

Thank you man You’re amazing

@tenzinlodoe3167 3 месяца назад

Informative. It would be good to know how to tell which muscle groups are considered to be "lacking."

@h0lstein121 3 месяца назад

this is my answer to a good split, with focus on arms and recovery to perform intense and recruit as much motor unit function per workout as possible day 1: Chest biceps shoulders day 2: legs day 3 rest: day 4: back and triceps day 5: rest repeat

@rebrand2021 3 месяца назад

The fact that my split is eerily similar after watching you and ryan goes to show how influential and informative you are

@azatates8181 3 месяца назад

What is it

@rebrand2021 3 месяца назад

@@azatates8181 chest back legs rest back arms rest repeat

@Revamp1 3 месяца назад

thank you so much for this i csnt believe this is free bro

@Nali7890 3 месяца назад

love the beard, unfortunately deleted tiktok so happy ur posting on yt. guessing w the volume u change it depending on how u feel n time constraints??

@lutovac_nikola 3 месяца назад

It would be great if u had a podcast page where u speak about hypertrophy ocassionally on spotify or something like Paul Carter has

@mahmoudmesl7y 3 месяца назад

you helped me in learning many things about training , my triceps are weak point and triceps extensions mechanical dropset + skul crushers instead of jm for 3 months it got much better! thanks keep posting for helping us

@RealTNF 3 месяца назад

Just remember there’s nothing inherently special about the mech dropset/superset combo. It’s a timesaver more than anything else. The overhead can be separated from the underhand extensions in their own straight sets 🤝

@mahmoudmesl7y 3 месяца назад

yea but i just decreased my triceps movements and focused on progressing on triceps extension mechanical dropset and skull crushers rather than doing 4 triceps movements and doing now high quality sets so it worked and also time saver

@RealTNF 3 месяца назад

@@mahmoudmesl7y glad to hear it! Just didn’t want there to be any confusion!

@AleksandarBanov 3 месяца назад

@@RealTNF If long head is involved in shoulder extension and you keep the shoulder fixed how does that work the long head more? Am I not getting something?

@RealTNF 3 месяца назад

@@AleksandarBanov because the elbow is staying in place

@OCDGaming 3 месяца назад

We all appreciate you and all that you do TNF! Loving the content brotha 💪🏻

@butterflyflyhig8156 3 месяца назад

More people need to listen you 🎉❤

@quaim8092 3 месяца назад

very good informative video mr tism💪

@georgek2719 3 месяца назад

Thank you for sharing your split with us! Hope you guys brew something new with Paul 😛

@pranav04598 3 месяца назад

Love you TNF!

@RealTNF 3 месяца назад

Love you too

@Benji-ky2or 3 месяца назад

The audio sounds so much better. Did they turn off the music ? Or better voice isolating mic?

@johnchavez2776 3 месяца назад

Any tips on seated lateral raise machine? To target felts better. My golds doesn’t have a standing one.

@Skibityy 3 месяца назад

I love when u upload

@oliverkalff5181 3 месяца назад

Not gonna like this video to gatekeep the content (I’ve commented and watched the whole thing). Also crazy how similar my split is to yours, by just avidly following your content this last year.

@ivaylozapartov3111 3 месяца назад

So in essence you guys are doing 4-5 day training blocks followed by a day off and repeating that, akin to a bro split but with higher frequency? So something like Chest Back Sh/arms Legs Off Repeat

@bananabread7743 3 месяца назад

@@ivaylozapartov3111 yep that's my exact split except i sometimes do shoulder work on chest day

@ivaylozapartov3111 3 месяца назад

@@bananabread7743 makes sense. I ran the Arnold split for about a year and a half and I am on the fence about either running a 4 on 1 off bro split that basically covers all stuff including frequency or the Arnold split but not sure as I remember I had some elbow issues etc with jt

@ivaylozapartov3111 3 месяца назад

@@bananabread7743 and Ive been running a push pull off legs off for the past 2 ish months but I dont like push pull lol

@pacdamour7819 3 месяца назад

@@ivaylozapartov3111Yeah, a Bro Split with a little bit more frequency feels great

@aru8560 3 месяца назад

Underrated as shiiii

@esperxp9263 3 месяца назад

Hey tnf, you should make a full day of eating. Its easy content plus you could drop some nutritional knowledge on our younger minds.

@benjaminpina3111 3 месяца назад

My guy🤝🏽💪🏽

@mango5402 3 месяца назад

amazing content creator.

@spockopineda8485 3 месяца назад

we love you tnf

@brandongaul4481 3 месяца назад

Must watch television

@user-hk1wp9yv2i 3 месяца назад

Tnf my goat.

@christosconstantinou9443 3 месяца назад

this guy is my source

@thanmayiparasu3437 3 месяца назад

Hi TNF, huge fan! Have a weird q; I'm coming off a knee infection that means I can't train my lower-body for a bit, but I've gotten the OK from the doc to still train my upper body as much/as hard as I want. If I'm ONLY training upper body, do you think I'd be better off upping or maintaining my volume. Obviously each set is more productive/intense now since now i'm no longer getting any fatigue from lower body training, was curious what your thoughts were. Thanks a lot, really appreciate all of the advice you give!!

@bm2276 3 месяца назад

full day of eating bro

@jaythakkar2558 3 месяца назад

How good is the pull over machine especially compared to dumbbell & cable pullover? In terms of back development ofc

@goggins6121 3 месяца назад

liking before watching the video

@acriptyc5953 3 месяца назад

what’s your recommendation on volume on a per week basis for each muscle group?

@finalaccountL 3 месяца назад

what do you think about wrist rollers for training forearms?

@papaspaulding 3 месяца назад

It's not too different to my own split, although I use a lot more volume but then im also having a day rest inbetween workouts (I find frequency isnt as important so long as you train hard) I basically do around 14-16 sets to failure per muscle group then adding on a few sets of a different body group to 'top up' whatever I feel needs it or just depending on the day and energy levels. Then other times I might increase the volume and do 20+ sets per muscle group for a couple of weeks with no additional muscle groups added on at the end, working only that one muscle group with high volume and high intensity, and longer recovery, before coming back down in volume for a while.

@kiandavies2195 3 месяца назад

Does the hammer preacher curl variation also hit the brachioradialis or only the brachialis

@EvanZamir 3 месяца назад

How would you say rope cable curls (ie "hammer" rope curls) compare to the preacher curl machine you like?

@falko2376 3 месяца назад

when are u dropping another exercise tier list tnf?

@veeralpatel7706 2 месяца назад

How do you make sure your making progress if the machines and exercises are not always the same?

@SonMD1 3 месяца назад

Awesome vid man

@EasyHunii 3 месяца назад

You are me

@SonMD1 3 месяца назад

@@EasyHunii and ill take over your life

@snpz97x 3 месяца назад

The goat

@hsnmain2706 3 месяца назад

Goat 🐐

@maciuscysterna 3 месяца назад

goat tnf

@user-tn4ny8je6e 3 месяца назад

Is it good to do hammer curl on the preacher curl machine with one hand?

@elnorro2081 3 месяца назад

So to confirm is the 4 days repeating with a rest on Sunday regardless, unless u have more rest days.

@erikdosek8051 2 месяца назад

so how is it?

@joeenglish4100 3 месяца назад

Tnf i love you ❤

@Jorge-is6vv 3 месяца назад

I love you TNF

@Leo-fs3rj 3 месяца назад

Love it

@beeraaaaad 3 месяца назад

No shoulder press/front delt exercise? Is that because they get worked enough on your incline chest press??

@Zane0202 3 месяца назад

have you tried out versa grips?

@dyrone7071 3 месяца назад

How come you went for no overhead pressing?

@manoelgym 3 месяца назад

Parabéns irmão 🇧🇷💪

@RealTNF 3 месяца назад

Obrigado!

@kane6930 3 месяца назад

do you repeat the four day cycle without a rest day in between and only rest on sundays?

@chillihawtdawg 3 месяца назад

I do this exact style of split, but i separate my leg day into quad days and hamstrings days. is this too spread out? like will i have to do a bit more volume because it will be longer until i can hit it again? like its 5 days on 1 day off meaning i hit a muscle group once every 6 days which is still twice a week if you think about it but idk.

@georghochauer8225 3 месяца назад

So do you train one muscle only once a week?? Thanks for the helpful content

@ab.808 3 месяца назад

Why don’t u keep a primary leg for quads and glutes for example then pair hamstring with an upper muscle group like chest on another day ?

@bakedbdndbndbe8672 3 месяца назад

Don’t you think it would be better to hit rear delt on back day you already doing 45 degree row you said one set of reverse flys would finish them off good I think

@Dusteeeer 3 месяца назад

LESGOOOOOO 🗣🗣

@absoluteunit2892 3 месяца назад

good video

@gekyume8410 3 месяца назад

Would the same split with 2 rest days instead work similarily?

@lime6960 3 месяца назад

Do you recomend for a beginner to hit each muscle group 2x a week ?

@hmquadros 3 месяца назад

Basically a Sam sulek split, but always resting on sundays.

@erikdosek8051 2 месяца назад

sooo you do 4 days for example back,chest,arms, legs and then reset? Back, chest restt if its sunday and continue ?

@murdya9766 3 месяца назад

11:23 "Smith Mathine" tism strikes yet again 😂

@whoscracker 3 месяца назад

the handles are too short on my preacher curl i can’t do the preacher hammer 😢

@raoufchiheb1430 3 месяца назад

Great content As usual

@RealTNF 3 месяца назад

Don’t lie you didn’t watch it yet 😤

@codykirkland6939 3 месяца назад

Do you ever incorporate front delt focused presses in your training? I’ve seen conflicting reports on the value of doing them

@KhaalixD 3 месяца назад

pretty sure the front delts are fine with the incline bench, if you wanna do more shoulders train sidedelts

@juandeadlift4457 3 месяца назад

I wish I had a friend as smart as you so I can ask them questions 24/7. No I wouldn’t ask dumb questions like “how much volume”

@isaiahbunten8931 3 месяца назад

Do you train front delts? Not sure if I missed it or not

@r.124 3 месяца назад

it seems like a lot of people are misunderstanding that this split isnt based on a 7-day week, its an asymmetrical split, not a week-day-centric split

@iestynhopkins8467 3 месяца назад

It’s actually mad how many ppl are going to change to this split now purely because Joel made it.

@Daniel-wo3mz 3 месяца назад

Haven’t clicked on a video faster than

@WeakyRepz- 3 месяца назад

Copying this immediately!!

@azatates8181 3 месяца назад

Same as sam sulek split if its a 8 day rotation i think

@GTS64420 3 месяца назад

Bro is the GOAT🐐🔥

@juandeadlift4457 3 месяца назад

Do you think the forearms will benefit from being trained straight armed in a cable worst curl rather than having your elbows bent 90? just like how the calves benefit being trained straight legged rather than seated

@Plane2109 3 месяца назад

Forearms are even more genetic than calves. If you have tiny forearms (you dont) and you train them they are probably just less tiny now. Dont really need to train them, elbow flexor work will work

@_zt34 3 месяца назад

Why is this a better approach compared to hitting muscle groups like back, shoulders, and arms twice per week?

@juvil6278 3 месяца назад

Some muscles take more to 4-5 days to recover, with smaller muscles like arms taking sometimes longer to recover (5-7 days). Also splitting muscle groups that are important to their own day, like just a back day rather than a pull day allows for better intensity and focus to be given for the muscle, and other muscles. Finally, frequency doesn’t matter as much when volume is equated on a weekly basis.

@UberPootisOfficial 3 месяца назад

Is adaptive resistence to certain exercises a real thing? If so, how can one stop that from happening?

@Novafan 3 месяца назад

@cadehwang7354 3 месяца назад

Can you give an example of the different lat exercises for “frontal” vs “thoracic” that you would choose? I’m having trouble understanding what that really means.

@ericzhouu 3 месяца назад

lat pulldown and then some kind of row/pulling movement with neutral grip close to body

@cadehwang7354 3 месяца назад

@@ericzhouu ⁠⁠⁠⁠so then tnf is following that up by saying he also does a wide gripped 45/90 degree row for thickness?

@Amr7562 3 месяца назад

@cadehwang7354 wide grip for upper back close grip for lats,lat pull down hits all but you can hit lats more by opening your grip more

@ericzhouu 3 месяца назад

@@cadehwang7354 yes

@lordimemo4205 3 месяца назад

thank you tnf

@marcinauguscik5369 3 месяца назад

love u ❤

@RealTNF 3 месяца назад

❤️❤️

@anders4672 3 месяца назад

A couple of questions: Question #1: This is a 4 day rotation, not a four day training week? So after you have completed the first rotation (mon, tue, wed, thur). You will start over with day 1 on friday and day 2 on saturday, rest on sunday, and next week you will begin with day 3 on monday? Question #2: You said that shoulders had a higher priority than biceps and triceps, but you only do one exercise for shoulders in the rotation? Is it because it is such a small muscle group that it does not need more?