The ALL NEW RP Hypertrophy App: rp.app/hypertr... Become an RP channel member and get instant access to over 30 hrs of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week - MONDAY: Legs, abs, biceps, - TUESDAY: Chest, shoulders, biceps, - WEDNESDAY: Back, abs, biceps, triceps - THURSDAY: Chest, shoulders, biceps, - FRIDAY: Legs, back, abs, triceps - SATURDAY: Chest, shoulders, abs, triceps - SUNDAY: Back, shoulders, biceps,
@@Bradevon no true rest days but each muscle has a minimum of 2 days rest in the week then for systemic stress if your run down or what ever just take a full recovery day when needed intuitively
@@Bradevon give it a go bro!! Try myo-reps so no sets just myo-reps, myo-reps are you do a set close to fail then wait a few seconds try and do a few more and repeat unto you can’t do another rep after a very short rest time 5-10 seconds is normally the max rest time before trying more reps. In a set it’s only the last reps that are effective all the reps before that are to get you to that point so myo-reps are all effective muscles growing reps I find having 8 exercises in a workout I put on a minute timer and try and do as many reps as I can with myo-reps then I rest 1 minute before going to the next exercise so a super intense workout is number of exercises = 1 minute each x 2 for the minute rest between exercises so for me that’s 16 minutes workout of pure muscle building hypertrophy It’s ok to cheat on reps a little as long as you was super strict with then unto you couldn’t no longer
@@connorhunter9394 Thanks man. Heard people mention myo-reps but never really understood what they were, appreciate the explanation. How many excercises do you do per muscle per day? Say for example for chest would benching be enough as you are doing it multiple times in the week?
Just made a new split based on “free muscle mass size” so biggest being trained the least 2 times a week to smallest being trained 5 times a week - MONDAY: Legs, abs, biceps, - TUESDAY: Chest, shoulders, biceps, - WEDNESDAY: Back, abs, biceps, triceps - THURSDAY: Chest, shoulders, biceps, - FRIDAY: Legs, back, abs, triceps - SATURDAY: Chest, shoulders, abs, triceps - SUNDAY: Back, shoulders, biceps,
@@thamkyehoong8077 each muscle has a minimum of 2 days rest in the week so I dont need a day of doing nothing but when I do I just don’t workout listen to the body and be intuitive
I’m not prioritizing legs this training block so I’m ending my push workouts with hamstring work and my pull workouts with quad work. My legs aren’t being trained as intensely as a result of the fatigue, but they are at the very least at their maintenance volume
I did something similar for awhile. I would chronically skip leg day - we’re talking like one real leg day every two or 3 months. I just started making myself do one big compound leg lift a day just so they were getting hit.
I already have good legs so Im doing the same thing. Also, doing a bit of legs at the end of the workout is a good finisher and creates some cardio at the end of the workout as well.
I'm currently doing a 5 x 5 training program. It is incredibly taxing and Dr. Mike is not wrong about training legs first you've got to train legs first during this program.
Current Split: Chest and back, Legs (squat focus), Chest and back, Legs (hinge focus), Arms and delts, off, off. I am training bench 3 days per week squat 2 days per week and DL 2 days per week to try to get my PL numbers up.
Chest and Back (Chest emphasis) Shoulders and Arms (Shoulder emphasis) Legs (Emphases on squat movements) Back and Chest (Back emphasis) Arms and Shoulders (Arm emphasis) Legs (Emphases on Hinge Movements) The first 2 exercises of the day I tend to focus more on strenght.
I saw a split once where the legs and back were the only groups of muscles in the split that had their own dedicated day, and every thing else was coupling muscles together. That makes sense just because of the sheer mass they both respectively have.
I always used to do better at benching after squatting heavy. But that's not the whole leg workout, just squats. I was so warm the bench went easy. Always had a second leg day that was leg presses, leg extensions, and leg curls. Could not have done bench after that.
Oh that's actually pretty nice split. I'm beginner too. I'll try this one out ✌️ but maybe I'll add 1 day hardcore cardio and maybe 1 day arms and core ....
Just started back up at the gym and loving it. I do; Chest then Tri. Bicep then Leg. Shoulder then Back. 3 exercises per muscle group. So, hearing this from doctor Mike is reassuring.
@@GothamandGomorrah Yes good point. So you do a lot of additional biceps sets basically. And to be able to do that, and also train them more often, you do NOT do those additional biceps exercises on the back day (pull day). Something like that. And compound movements are always good. But its also good to do SOME isolation exercises ofc.
Well said. To add on, it’s fine to lift 3 or 4 times a week you will see noticeable gains. I don’t understand the people who lift like 5-6 days a week… your body needs time to recover between days. Unless you’re just not doing enough in those days I don’t see how 5-6 days is possible? I could be wrong but just my thoughts.
Been on a new split lately that I’m enjoying and making progress in: Arm day, leg day, upper body push / pull day, rest day, repeat. Throw in an extra day or two of rest where appropriate when feeling fatigued or not fully recovered for arms or push / pull. Thanks for listening
Pretty much what I'm doing nowadays. If you do quality reps on all sets, and myorep match, you can easily get sore from 3 exercises for chest and 3 for back. Been doing this for a couple months, going up every week, and getting sore every time, so it seems to be working. Also giving arms their own day has helped a lot, instead of doing them as an afterthought on chest/back day 😊
I do full body Chest press Back lat pull down Shoulder press Biceps Tricep Abs And cardio ..I'm gonna do cardio the day after instead after your advice ..I'm 47 and making strength gains along with muscle growth 💪 🙌 3 x per week this is
Day 1: Chest, shoulders and arms Day 2: Legs (quad dominant) Day 3: Back and arms Day 4: Rest Day 5: Chest, shoulders and arms Day 6: Legs (hamstring dominant) Day 7: Back and arms Day 8: Rest - Weak biceps that’s why I have a double dosage haha. - Running 20k per week - 30 mins of stretches after my leg workouts - 20min sauna 2x week
Depending on the goals of what you are going for. If you are physique training, then yes, i agree. If you're training for just power lifting, then yes you can train chest after legs depending on the lifts for legs.
Thats why im doing Push starting wih 2x exercises for chests, shoulders and then im doing 1x exercise for quads + knee extension for quads, then at the end I have only isolation for lateral raises + triceps (cross cable extension). Easy
If you don't have a PT then it can be difficult to come up with a proper split because you gotta find the exercises that you like/don't mind while also trying not to have too much overlap with muscles unless you are training them the same day. I currently do 1.Biceps and Back 2.Abs 3.Walk(rest day) 4.Chest, Shoulders and Triceps 5.Legs and 6.Walk(rest day)
I have learnt so much from your videos cheers mate I started back at the gym about four months ago loving it again does wonders for my mental health I can already see my gains
On the other hand Dr. Mike has also said to train the big muscles first because they activate your whole system/heart and boost testosterone most, so you’re warmed up and also get testosterone spillover effects when then working out the smaller muscle groups afterwards. So… how does it reconcile?
Reasons to do compounds/big muscles first: They are very taxing so if you want to focus on those, you gotta do those first when you are fresh. It will also activate your whole body like you said. If you wanna squat big numbers asap, you better be doing squats first. Reasons to do a small muscle/isolation first: You might want to pre-exhaust a muscle before a compound so that muscle will become your limiting factor and be pushed more for growth (examples: doing lateral raises before OHP so your side delts will get more out of the movement rather than your front delts, or doing forearm before bicep curls with the same logic). Maybe you are not pre-exhausting but trying to bring a lagging muscle up to speed. Let's say it's biceps. So if you go to the gym 4 days a week, you always train biceps as your first since those muscles are small and can handle such a high frequency. And they aren't hard on your systemic fatigue. Don't expect big improvements in rowing, deadlifting, etc. though. So both approaches are fine. It comes down to what you wanna prioritize. Also it's up to how well you can recover and how well you can manage fatigue. Some people can just do legs and then do biceps just fine, some people find the idea of biceps curling before back exercises too limiting, etc.. It's up to you.
I’ve been on a mix and match sort of thing lately. I basically split my back days in half. My split is something like Legs, push, shoulders/outside back, rest, spinal back/legs (yes spinal, quite psychotic of me), push, shoulders/outside or full back, rest, legs, push, shoulders/outside back, spinal back/legs, etc. It seems like a lot but the best way to make it not too much is to always order your exercises in ways that properly go from hardest to easiest. I can do shoulders a day or two after chest but I could never do chest after shoulders. My back days were taking way too long so my “Outside back” includes: Narrow Lat pulldown Wide dumbbell rows Maybe trap work with time “Spinal back” includes: RDL (that’s the main pivot point for legs/spinal) Smith machine (pf sadly) narrow grip row Probably traps since im already on the smith Wide grip pulldown (if time) Cable pullovers You may think, wow that’s a lot for the spine day compared to the outside back day, but since the outside back day is a lot more fun and easy, I am able to come back with minimal soreness to finish the spinal day probably with a day of rest in the middle. Tris always are with push and bis are always with pull, but both bis and tris are fair game on any day when I have the energy to. I also split my 3 biceps exercises (long, short, brach) across different days. A lot of times I will end up doing at least one bicep exercise on my push day
I’m sharing this from now on every time someone asks me how to do splits 🤦🏽♀️. I’m very in touch with my body, what it can do, what it cannot do and what it should do. So I’m always working doing some form of PT related to which ever area needs it the most. For example, I have what I consider severe imbalances between my right and left leg. I’ve always had sciatica in my left leg (since I was a teenager playing sports). I attribute the chronic pain from it to continuing to train hard after minor injuries in order to “keep playing” but after 4-5 strains & sprains & being that I was a right handed thrower - well needless to say when I follow the path through how I have used my body to function, it’s no wonder I have these imbalances. The solution is basically PT & activation AND tons of single leg work (upper body doesn’t have as many issues but I do a lot of single arm exercises as a preventative). My younger clients who have yet to develop these imbalances don’t have to do these as often, instead I try to address any imbalances or problems that may lead to imbalances very early on. So my splits are really dependent on so many things - How tight are my hip flexors? If I do legs will I be able to commit to the rest needed to recover? Did I eat well enough today to do legs? Is my neck hurting from improper posture? For a while I couldn’t bench if I had squatted the day before because my shoulder would be so sore from getting them tight on the bar during those squats. It’s just funny this popped up for me right now because I had a 17 year old client ask me why his training is a lot different than mine & I went into a lot of these reasons. Also, beginners, IMO need lighter and more repetition in order to get the form down properly, but they will get frustrated because I will not let them do more weight if it sacrifices the form. But yeah, basically, it’s all relative & for me, at my age, with my massive legs, I train depending on what hurts and what I anticipate hurting and how long it will hurt 🤣
I really like splitting the upperbody by movement plane. So if you do a Push and a Pull movement then do them in either the horizontal or vertical. So OHP, do Pull Downs. Rows, do Bench. And do those on different days, because they hit all the same muscle groups, just with different intensities.
I'm glad to hear that you're not supposed to be ok after legs. I just started going back to the gym after a few years and I feel like I'm gonna throw up every time I do legs. I thought it was just conditioning at first, but it hasn't gotten any better.
If I’m doing 2 big muscle groups at once, I’ll usually do supersets of either Chest and Back, shoulders and arms, or arms and legs. For example for chest and back, 1st set is 10x flat bench press & 10x barbell rows one after the other, like 10-15 second rest in between. Do that 3x. 2nd, I’ll do 10x inclined dumbbell press & 10x seated rows, repeat 3 times. Then 10x cable flies & 10x reverse flies. To finish i’ll usually do 1-2 sets of AMAP dips and pull ups. Usually both my back and chest will be cooked by the end of it. Just make sure you eat a lot of protein afterwards and get enough rest. I’d do this if I can only make it like 3 times a week to the gym. So legs/abs one day, this superset workout the other, then do arms/shoulders/abs last day.
My HS phys ed teacher taught me 25 years ago chest and back, shoulders and triceps, biceps and legs. Chest also works out your triceps, separate days. Back movements work out your biceps, separate days., so don't do them on the same day. Biceps aren't hard and don't target multiple muscles, do them on leg days. The benefit is that you're working out muscle groups twice with this split, one day targeted, another day as support. Let's say you did chest and then triceps...now you have drained triceps forn your chest workout. Been doing it since.
Full Body Split, everytime in the gym. 5-8 reps per exercise, reaching failure each set for 5 sets. Superset with antagonistic movements. Chest press into Seated Rows. Lat Pulldown into OHP. Squats/Leg Press or Deadlifts(Alternate days) into either Single Leg RDLS, Heavy Kettlebell Swings, or Goblet Squats. And heavy core work as the finish. Off days are mobility work, isolated movements(curls, triceps, lateral raise, etc) and cardio. Never steered me wrong. Fitness is simple. Science makes it convoluted for no reason.
Sports theory suggests a certain sequence to incorperate exercises (heavy to light, explosive to nonexplosive ...). The logic behind it is when you do lighter exercises first you do get some level of fatigue that can lead to greater chance of injury (fatigue usualy breaks coordination and other abilities to some degree).
I remember the day I separated my glute workouts from my leg workouts was the best day ever. Nearly 3 years of lifting 5-6 days a week and I had never enjoyed a leg day. Now I can literally work every muscle to death and still have gas in the tank. I'm planning on adding a few more workouts to leg day since I'm trying to grow my quads like crazy for this bulk
How about for athletics? I mostly try to follow Phil Daru's compact conugate system which is mainly: - Upper body power Lower body strength GPP finisher - Lower body power/Plyometrics Upper body strength GPP - Then I usually do some form of cardio/sport specific training on the third day before having a rest day But I'm curious to see if there would be something more effective at increasing athletic performance in terms of periodization (Yes, I religiously look through as many available sports coaches already, but I wanna hear Papi Mike's take haha)
I’ve always found the basic splits to work great. No need to complicate something that’s already been well established. Chest/tris Back/bis Legs And then every other mucsle you missed like traps, lats, forearms, etc
@@TheXISUNot for me, no. I noticed when I did chest and triceps that by the time I was done with my chest, my triceps were too fatigued to get in a good workout with my triceps. It was bad, bad form, and weak. Couldn't move any serious weight and for long or at least 12 reps, and the same goes for other body parts. So when I made the switch I had noticed that yeah, my biceps although were a bit sore however, for the most part a days rest was what it took for me to be able to lift heavy on my back with a little bit of biceps being obviously incorporated in the next day. You could however do Chest and Biceps then Shoulders and Legs, and then Back and Triceps up to you.
I do jackhammering/demolition on mondays, trenching on tuesdays, plumbing on Wednesday, concrete on Thursday and then framing friday and sheetrock Saturday. I always monitor my macros (nicotine, caffeine and methamphetamine). Never felt better and i look great! Stay up, kings!
I'd love to hear you talk about those of us who train to stay functional rather than to build muscle. I work out so that I can stay strong and flexible as I age (54yrs now) - I don't give a shit about the size of my muscles.
I do legs everyday but I keep them warmed up for Sunday when I go hard. squats, front squats, hack squats, leg press and leg extension last. 8-10 sets each, 4x6, 2x8 and 2x12 is what I usually do. Heavy first and then light weights. I also usually alternate with goblet squats, walking lunges, hanging power cleans and high rep 80% of the weight I can handle with minimal rest in between sets.
What I am taking away as new learned knowledge from this video, is that if I haven’t shat myself while squatting, I wasn’t training hard enough and that I need to keep going.
This is for advanced training. I do full body three times per week, once a week I start with legs and I can do the rest of the training without problem
Best split starts- Monday- Chest Triceps Shoulders Tuesday- Legs Wednesday- Rest Thursday- Chest Back Friday - Full Arm day Saturday- Rest Sunday - Back Biceps
@@user-ou2zi8ix5x Well, first of all, the days of the week start out with Sunday. It goes like this: Sunday-Jelq Monday-Edge Tuesday-Goon Wednesday-CEI Thursday-Rest Friday-Goon Match with the boys Saturday-Rest
The most logical split to me was always back/bis one day since you work bis during back, and chest/tris because u work tris during chest. I never understood any other split that made more sense than that to me. Then I do shoulders/legs on the third day. That seems optimal to me….
for me i do push, pull and then arms+legs, i can't ever do a good arm workout when i do back or chest, instead of doing a full stack on triceps extentions i do like, 70% for less reps because they're already tried af
I follow that logic too but some people do antagonistic training where they do chest/back and triceps/biceps and I'm wondering if I should switch to that. I did biceps in my chest/triceps day once and holy shit I never crushed my biceps like that before. The pump was legendary. Doing biceps after back feels like my biceps are already kinda tired.
When you hit legs and calves and abs your not doing anything else, if you trained them really hard you will not have anything left and if you do, you didn't train them hard enough.
Full body for the past 7 years now. When I tell people this, they have a lot of questions because I guess they don’t expect someone who does full body to be as developed as the bro splits. And I ALWAYS start my workouts with legs.
currently trying to prioritize my legs, chest, and back the most as of late since my arms and shoulders are a lot more developed so mine looks like this monday: chest & back tuesday: legs wednesday: shoulders & arms thursday: chest & back friday: legs
I do full body workouts 5 days a week, working my legs hard means I can’t do train my legs tomorrow. I prefer to moderate my workouts. Otherwise I can’t handle my workouts routine.
it's not about the frequency, but fatigue and damage primarily. there's no harm in doing 6x or even 7x a week if you know what you're doing. literally no one said it is in the first place anw
