The Best Body Part Split You've Never Tried | Maximum Muscle Growth 

I stopped doing splits and went to full body. I feel better, and I'm getting stronger. The older I get, the slower I recover too when I bomb a single muscle group.

This is how I trained starting about 6 years ago....where I train the body parts 3 times a week....and people thought and think I'm crazy. Well I got in and out of the gym for my lifting sessions in 45 minutes if I was pressed for time. And even now, two months postpartum, having not hit weights hard for that time, I still have more muscle then most of the people at my gym. Just saying.

Let him finish a sentence for god sakes

Kuddos to you guys posting/sharing on RU-vid. It has been a game changer in the way I train myself and my fighters, it has certainly answered some of the work out questions on routines I see being posted, and fixed the way I was performing my exercises. By adding the critiques, tips and pointers. Awesome, humbled, and thankful.

Thanks for offering these videos for free here on RU-vid, this is information Is priceless. Sincerely, thanks guys.

You guys ,you need more subscribers because your channel is a mine of gold full of useful informations!!!👍👍

What you explained in this video was so game changing for me. Prior to finding MAPS i was already searching out full body routines due to the research done on it. I've not only gotten stronger and grown more on using this principle but my joints and tendons are thanking me. Try maximally stressing a specific joint/tendon in a muscle group for "beast mode" 20 set muscle specific workouts and watch what happens 1-3 years into it...

Full Body/Circuit Training sessions 4 times a week is all you need. It would include Deadlifts, Romanian & Stiff Legged Deadlifts, Squats, Bent Over Rows, Bench Press, Shoulder Press, Bicep curls, Tricep Press, Calf Raises, AB Work. 4 Circuits, less volume with maximum intensity in 45 minutes depending on your fitness level.

I tried explaining to a few buddies who love bro splits and doing 15-20 sets per body part once a week to try full body. They think I'm crazy. To each their own I guess. I strongly feel that for a natural lifter reducing the volume per day and increasing the frequency is key.

They need to practice not talking over each other

This is a great channel very surprised they don't have mor subs than they do

Good info but try to allow the other dude finish the sentence before interrupting.lol

I'm a big proponent of full-body workouts. But hitting a body part for 7 sets 3x week is a bit much. You want to do compound exercise mostly (Mindpump has talked about this). Thereafter, I focus on one part (back, chest, or shoulders) and hit ONE of those for 6 sets overall. Other body parts, maybe 2 sets, sometimes even 1 set. The key is recovery, so stimulate but not annihilate. The next time, I focus on another body part with up to 6 sets. With squats and deadlifts included in the workout, I can do a total of 14-16 set a session before I become too tired and be recovered for 2 days later. But fullbody 3x week, the principle works!

I’d say the biggest myth in fitness is that working a muscle group 1x/week means that those muscles are only used 1x/week. Volume and intensity will Trump any “frequency” protocol at least longterm.

You guys are for getting that you can't isolate body parts. So if I do standing curls, even if I do them with the strictest of strict form, I still wind up working my chest, shoulders and legs will trying to keep good posture; if I do pull ups, especially narrow, I wind up using my chest and even triceps; if I do squats, I wind up using my lats, stomach, and traps; If do bench presses, I still wind up using my biceps, lats, lower back and other muscles. I do full body work outs (with iron weights) 2 times per but, but if you do split routines, you still wind up woring each muscle group more than once per week. Bicep day is works more than just your biceps; bicep exercises are dependent upon at least a static contraction in your other muscle groups while the bicep performs a moving contraction.

The one guy gets cut off from talking 3 or 4 times. So annoying

How can you manage to successfully hit all the major muscles with compounds and isolation work while also doing abs and a little bit of cardio in one workout every single time? It would take ages. Would appreciate if someone sheds some light on this one for me.

I do a two day split, legs, shoulders, triceps is one day. I do back, chest, biceps is day two and I do that three times a week six workouts which is the equivalent of three full body workouts and it is great spread everything out through the week

I prefer something like changing things or increasing volume every 1-4 weeks: so something like full body: 1 hour per week. 1 hour twice a week, 1 hour 3 times a week, 2 workout split with 4 workouts per week, 6 workout split with 2 chest and 2 back days 1 arm and shoulder day and one deadlift, leg, and and day , and then back to 3 workout split with 6 workouts per week, then 2 workout split with 6 workouts per week, then full body 3 times a week, then full body 6 days per week then repeat this whole thing. (Doing cardio or yoga only on non lifting days).

Solid knowledge as always. You guys are leaps and bounds better now then this video from 4 years ago

These guys are pretty accurate for what a lot of guys do that lift naturally. Here is my split and it has given me a great physique (6'1'' 210 lbs w/5-7% body fat). Push/Pull/Legs/Off, so each muscle group gets hit twice every 8 days (96 hours between each workout) with 8 sets for chest, 6 for delts and 6 for triceps and then I end the workout with 3 sets of dips. 11 sets for back, 6 for traps and 5 for biceps and then end with 4 sets of pull-ups. 12 sets for legs. Also, one thing that I want to share that has helped me as far as nutrition is that as soon as I'm done lifting I eat 2 cups of white rice right away in the gym, then I wait about 10-15 minutes and have my protein, nuts and veggies. Hope that helps someone.

Jeff Nippard goes into this with his 5 day full body program. Each day emphasizes a diff muscle and I believe is prioritized with heavier weight / lower volume, while the rest of the muscles get higher rep ranges. Many people reporting higher fatigue for 2-4 weeks but then great gains once adjusted to it.

U guyz kick ass love this Channel

Always enjoy yr info guys, thanks

Great thoughts guys; I’ll need to think through my programming to hit each muscle differently with 7ish sets per workout.

I think the way you guys prescribed this without briefly discussing any programming is a bit confusing. If you did an old school full body using your example of 7 work sets per body part that is one hell of a long session you would be in the gym for 3 hours! Legs, Back, arms, Shoulders, Chest etc all 7 work sets and warm ups? I believe a bit of further explanation is needed.

Thanks guys, great info.

A few years ago I switched over from 3 way, to upper/lower body splits because it stopped making sense to me to train, say, shoulders and arms separately when all they need is to get a couple more sets after doing heavy push/pull movements for chest and back. After making the switch, my overall conditioning improved so much, that one day, after a leg workout, I still had a lot of energy and said fuck it, and jumped right into my upper body routine. I haven't looked back since. One thing I'll say is don't forget about intensity. That is a very important part of the equation along with frequency and recovery.

There was a guy who did 3 sets/body part,once a week.He got some results in competitions,too.

Good video guys but you have to stop interrupting each other.

your team are advocates for FB workouts, but what about an upper body vs lower body split. Pros? Cons? The same? I see upper and lower body having the advantage of emphasizing more strength towards your work out as opposed to being more tired towards the end.Also, less time spent in the gym

Could I split every workout for each body part for 3 sessions and do them randomly throughout the week even if i train chest and shoulders on consecutive days?for example chest/back on monday shoulders/arms tuesday legs/chest wednesday back/shoulders thursday arms/legs friday ect...

I agree with the other commenters who note that Adam interrupted Sal several times and prevented him from finishing a sentence. That is very annoying and Sal is remarkably calm about it. Perhaps he’s used to it. I’ve noticed on their podcast that Adam frequently speaks at length and doesn’t say much. He seems to like the sound of his voice.

Almost 30 years of natural bodybuilding training, with very good results, told me that training a muscle one time a week is not a myth at all. On the contrary, it means eficiency per workout. Guys, it seams you've forgot that, for exemple, a biceps trained Monday, is trained again (easier) in the same week (maybe Thursday) with back muscles. So with triceps and chest. And shoulders, that work every workout. So, at least in the uperbody area, the there's no muscle that do nothing 7 day in a row. After 72 hours each muscle, although easier, is trained again. Training a muscle 2-3 times a week (spliting the total number of sets over many days) implies that muscle is never trained in the stimulative reps area (80-90% of its capacity). Resulting too many reserve reps (reps one can do more after a finished set) that leads at best to endurance training, not hypertrophy. You talk about "stay in the flow" method, but that's a method for endurance sports mainly. In bodybuilding, we need to stay in the stimulative reps area and that depends on heavier weights and that need longer (than 72 hours) recovery per muscle. In short, it's better to train (not to destroy) a muscle once a week in the range of stimulative reps area than split its capacity in little nonstimulative parts (workouts).

How does this compare to the one set per exercise per week to failure like Mike Mentzer taught? Thanks.

I agree frequency is crucial but we shouldn't forget the cons here. People will pick only big movements leaving nothing in terms of different angles, movement patterns and variety in general. The second problem is, you can easily overtrain if you're not sleeping and eating right. Repetitively destroying your muscle fibers before they had a chance to heal from the previous workout eventually leads to a crash.

basically don't go too hard. you make up for it via volume. it's how gsp trains in mma. every now and then you hav an intense day but if you aren't pushin 100% every day...you're not sore or tired. yo ulook forward to going to the gym

an example of your option 2 split would be much appreciated

I’m 40++ and tried full body. It just fried me, I’d be wasted after squats my first exercise. Doing the splits easier. I will incorporate your ideas. Perhaps go back to full body once stronger.

But where is the routine????

This is ace ! Thank you

I can't tell if this is a good informational video. Adam never stops talking.

I love you, and I love your videos guys, keep it up 💪💪

Hi, I recently started weightlifting for the first time in my life. I've been doing it for a month and a half. I usually will split like Back and bi, chest and triceps, then legs, things like that. Just to clarify, according to this I should be doing all of them in one day for less sets? I usually hit each thing twice a week.

I love you guys so much.

I do a left/right split. Right arm and leg one day, and left arm and leg the next

6:56 those gains are probably newb gains tho might not work on those of us that have been working out for years now

But you did not shared the possible split for increasing the frequency 👏

damn sal gained at least 10 lbs of pure muscle since then

But isn't this co-dependent on how much muscle damage you have done in your last training session? If muscle recovery works like dermis (skin) repair; then when the t-cells have finished repairing the skin; there is still a delicate scab that needs to be left alone until the flesh turns back to what we recognise as skin. Won't that be the same with fibre tears in the muscle? So in 24 to 72 hours your immune system might have finished its job; but the newly repaired tears might still be delicate, or like wet mortar between bricks, that hasn't fully healed yet.

This channel is always so awkward with the interrupting.

Will this be applicable with push/pull/legs?

4 years after research says frequency doesn't matter if volume is equated. I feel main thing is consistency

My only criticism of the full body, is why do i never see a big guy at any gym training this way? You cannot always blame steroids. all the meatheads train with bro-splits.

Are they natural

Where can I get that maps shirt in the Sega font 😤

Can your map programs work if we are training from home due to covid?

Hey Adam, is that a Fitbit Alta or Vivosmart3?

Link to Instagram broken. Correct link is instagram.com/mindpumpmedia/

Can Adam stop cutting you off mid sentence. It drives me crazy. He never lets you finish your point.

Guys, can be optimal split all my hypertrophy training, based in your volume/frequency (Dr.Mike Israetel) landmarks about 5/6 days per week, 2 or 3 small sessions each day ? I workout in my home!

This is why CrossFit athletes are so big

So if i train three days a week full body 1 Push ups 2 Squats 3 pull ups 4 lunges 5 Handstand push ups 6 Leg raises and do 7 sets or cycles of this totally end this week with 21 sets in each exercise i will get more muscular and stronger??

Adam doesn’t look that jacked when he’s tucked into that couch lol

i train each body part twice a week and do like 24+ sets a week per part should I cut it down?

Option 3, train your desired bodypart 2 times a week. Simple

So for option 2, is it 7 sets per exercise? Like 7 sets of squats, 7 of deadlifts and so on?

The Weider split principle... is not for beginners... it's for advanced bodybuilders training for symmetry!

Adam... Stop interrupting!

More TrX videos please.....

How on earth can you get all that volume in each week

Sooooo option 2 is a full body workout with less sets per body part ?

Interesting points, but for me training each muscle group 3 times a week is not only overkill, but also extremely time consuming.For what I can tell, I've made serious gainz from training each muscle group 1 time per week, and I am by no means a newbie.. But anyway do what it works best for you!

Immense gratitude to firas zahabi who taught me consistency over intensity ...changed my life for good.

Uh, I already struggle to fight the urge to lift twice a day... Now you're saying to lift once every other day?

The Holy Bible and the bodybuilding Bible are the most misinterpreted books!

I HAVE DONE ONE HUNDREDS IN THE PAST , AND I PUT ON 25LBS OF MUSCLE IN SIX MONTHS, 💪💪💪

What was the point of having a guest?

He says frequency then references intensity, steroids, and other topics.. These guys are all over the map

Interesting!🙄👍

Frequency does not increase the volume.... frequency and volume or two separate protocols!

There is no way you can train a muscle group more than 1x per week, if you train the sets to failure...trust me, I've tried and burned out very very fast...the only way this can be done is by lowering the intensity, so you can do more frequent workouts...I may try it for a bit...see how it goes...maybe stop a couple of reps before failure...or alternate between failure workouts and not going to failure..depends on recovery...when you increase frequency, recovery is extremely important...and you have to cut down on something drastically..whether it's volume or intensity or both.

can you guys finish sentences

totally correct

The reality is you need 48 hours gain muscle. the first 24 hours is to repair your body at 48 you start gaining muscles.

I've heard these guys say "well studies show this and that" but never provide actual sources At least post a link to the aforementioned study. Anybody can say "studies show..." without providing the source

This DC Training, basically the same concept

I didn't get this .. So keep my same routine but do less workouts 🤔

he won't give his friend a chance to finish what he wants to say .

Talk about cut the other guy off he probably does the same thing at the dumbbell rack... takes off with his dumbbells!

I moved up the video to the segments of the guy in the grey shirt, because white shirt dude keeps cutting him off. A lot of really interesting info though. Let him finish, for crying out loud.

Alpha destiny also swear by this but I dont know man ... Squats dead bench arms calves Overhead press in the same day ... I dont know I dont think I can give it my all and focus completely I think I would just lose focus and gas out after 1 big move x 7 sets and just fuck around for the rest and phuuck I mean hitting everything in one day would take what 3-4 pfucking hours I allready spend around 2 hours doing 2 bodyparts I mean think about it 7 sets of squats 7 of dead 7 of bench 7 of curls 7 of triceps skulls 7 of shoulder press 7 of calves 7 of pullups those are big cant miss exercises it just seems impossible to include them in 1 workout maybe 1-2 sets of each but still I dont think you can focus properly on what you train and you just jump around from one thing to another ..... I need more convincing lol :)))

I stopped paying attention 2 minutes in because the dude in the white keeps interrupting. Really irritating.

Who does 21 sets for one workout!??

that guy who keeps interrupting is annoying!

Half the things the guy in white T says do not make sense. So rude with all the interruptions!

They used to be cringy

And yet you guys on mindpump look like you hardly lift at all. I don't see a lot of muscles on you guys.

I’m sorry but this BS about training more for more muscle growth. Body splits are around for a reason.... to minimise the impact on the CNS. Guys like reg Park, bill pearl, Steve reeves trained whole body parts three times a week but that was due to the limitations placed on them at the gym during the time as the gyms come Tuesdays and Thursday were for women only. Body splits ease the effect on the joints and the impact on the body and if your training compound movements what’s to say that your not also training shoulders and triceps on the same day your training chest and vis Versa your training also your chest on back and shoulder days

Is this editing failure or is Adam that bad? Talking over and interrupting like a 5 year old. Wtf?!