Why Body Part Splits are Inferior (Do this One Thing to Fix Your Split) 

Thanks for sharing!

How long is each session? I did try that but each session was going longer than 1 hr so I was struggling to fit it.

Imo if ur doing training for b. B or to try and get as muscular as u can I'd do lower body one day upperbody another bc of blood flow/pump will be I ln ur legs still as ur doing upperbody. And 2 ur legs are a large muscle group and if u do it all at once I feel like ur body won't get the same effect out of it rather then doing a split. For example if u did a workout of just arms your arms are going to grow bigger then if u did a workout even if ur just doing shoulders and arms it just doesn't have the same effect whatever u exert the most focused energy into the more ur gonna grow

it makes me think I used to do bmx in highschool and I lived on top of a hill so I would ride up hills at least 4 times a week and I had the most muscular legs at 20 years old

You can purchase a program 🙂

@@Peter_McKenna587 I could lol, but paper is so old school

lol new study suggests this is wrong and total volume is what matters. The study compared frequency and volume and the results were that if the total volume was the same it didn’t matter what the frequency is for example over a week period as ming as the weekly volume was equal. Frequency comes into play when you need to increase volume because you can only do so much on a given day.

@@chip2th post your study

I’d 100% pay a monthly subscription for a mind pump app that sets and tracks my workouts

Thats a great split. I would do that except chest and shoulders on the same day just doesnt work for me. I go back/chest or opposing muscles on the same day. And shoulders and legs the next day. Twice a week and then I add another day just for arms.

@@DasnarkyRemarky So you’re essentially hitting shoulders 4 times a week since shoulders are used in chest exercises?

@@philmcrackinnow he’s doing them the same day as chest ? So twice a week ?

@@seanlynch1534 He edited it.

You can also break this down to 3 days a week but still 2 day split, Monday- push Wednesday- pull with legs Friday- push next week.. Monday- pull with legs Wednesday- push Friday- pull with legs that case you still hit those muscle group twice within 7 days or 1 week period

how have you split your body to parts. also each part, how many times a week? above tells me you have a weekly rest day and that you work two parts a day.

Twice a week for sure. They also wouldn't necessarily recommend going to failure mainly because too much intensity may interfere with your next workout. I on the other hand would say that if you have more than 3 days between training I'd go ahead and go to failure on your last day. So if you work out on Monday and Wednesday. Go to failure on Wednesday.

Arms? Shoulders?

@@kings7244 Depends on your genetics, but in general you hit arms and shoulders with your compound movements. I stopped training arms 6 years ago and still maintained arm definition. I do full body x3 a week, but I do throw in 1 shoulder movement once per week since my shoulders are a weak point for me. I still stick with a compound movement such as a upright row or overhead press. That has worked for me.

@@kings7244 You don't really have to hit your arms, unless your arms are lacking it. But still, they will grow the most from compound movements. Do arm movements if you want to squeeze the last 10%.

After much experimenting, I find upper lower split to be the best. I do upper three times a week and lower two times per week. Too many upper body exercises to cram into two days

Bad

I recommend a PUSH-PULL-LEGS split for your needs....do 3 sessions max Normally you'd need to do that split for 6 sessions to hit each twice...but the nature of your life covers you for the 2nd session of each anyway.

I've been lifting for about a year now and switched doing upper/lower 4x a week and been focusing more on weight I can handle and better form with 3-5 sets and 8-15 reps(hypertrophy) I was wondering if I should continue this or add on another day or 2. Also have been thinking about modified bro split. Any recommendations? Or advice? Thanks man.

@@DeathStarDelts I’ve tried everything and I’ll tell you that 6 days is too much. Your muscles may be able to recover if your volume isn’t too high, but my joints were always achy and my central nervous system was fried from not getting enough time off. I’m not telling you not to do twice a week, but I will tell you not to do 6 days. I would do 4 or 5 days, no more, no less. I would experiment for a few months twice per week with whatever routine you want and then try a once per week bro split chest/back/shoulders/legs/arms/off/off. Just test your body and see what you respond best to. Signs it’s working: strength gains, feel fresh, good libido, good metabolism, love lifting, etc. Signs it’s not working: strength stalls or regresses, fatigued, bad mood, loss of libido, metabolism worsens, not having fun lifting.

I agree. I've always liked the bro split the best. I don't feel like when you're going "full body" that you're hitting a specific muscle plus w the bro split you can just target a specific area and just totally destroy it then you'll have 6 days recovery instead of a day... when I'm sore I'm normally more sore 2 days after the workout...

@@philmcrackinnow I’ve noticed this too with upper/lower. I can’t give some muscles enough volume or attention or my workout will be 2.5 hours long. I can’t just do 2 or 3 chest or back exercises in a workout. Also it does get boring fast doing higher frequency, working the same muscles every other day.

I’m 61 years old now and have been in the gym for decades. At this point in my life, there’s no way I could do body parts twice a week with a split routine. I do one body part one day a week, high intensity, low volume. On top of that, I incorporate rowing and cycling. I can actually gain muscle mass, or at the very least maintain what I have. I probably get one to two days of full rest per week which, I can tell you at this age you really need. Not to mention more protein intake. Take care y’all!

What split does that work with?

@@edschobs5204 it’s a 3 day week full body routine with 1-3 isolation days in between. A really good program

Too much change isn't great either. I'd do a full body routine for 4-6 weeks then the Split for another 4-6 weeks

Ian Wilson That’s fine Ian. The KEY is your listening to your body. A critical skill many miss.

@@MindPumpTV I might try this structure instead day 1 upper press x 4 pull down x 4 high pull rear delt abduction band press neck off Day 2 Lower hip belt squat x 4 calf raise x 4 2 off Day 3 full body leg press x 4 push ups x 4 seated row x 4 high pull rear delt abduction band press neck 2 off repeat High pull extensions and band press are just accessory work because I have shoulder impingement issues. I don't bother with direct arm work anymore because I get wnough work from compound movements. Volumes fairly low but I'm 43 so sue me.

Ian Wilson not a bad approach. Love the creativity - let us know how that works for you!

Full body three days a week.

If you cant recover so fast then do less sets.

@@MindPumpTV What about men 55+ would 3 times a week be good or should it be only 2 times a week?

Keep it going

So you deadlift, squat, row, and bench with accessories, all in one workout, and do that 3x week? Sounds like a good plan. Do you do anything else on your off days?

@@Scanlan5 Yup. Accessories would be facepull, straight arm pull down or pullover, a lunge, weighted carry, abs, stuff like that. Always the first two though. Never really do more than 3 sets of each. It’s all about frequency. But it does mean you have to get locked in on your first set.

@@Scanlan5 also, when I made this comment two years ago.. I was 20 pounds of muscle less. Still doing full body. Still having results.

Awesome Bro. I'm somewhat of a novice lifter. I've just started a very similar routine as well - at home, with heavy dumbbells. I do squats, bench press, rows, shoulder press and then curls and lateral raises as accessoires , the other day pretty similar but with deadlifts, incline bench, leg raises for core/ abs etc . I can't do squats and deadlifts in the same day yet

@@Dan-sw8tg I dunno what you mean by “yet”. In the beginning when the weight is still lowish is the perfect time to get used to doing them both. It’ll only get harder as the weight climbs up!

Absolutely.I've been going for 20 on most exercises with results, and especially legs and shoulders.And full body pha type training high rep is all the cardio you need.

All ranges work for hypertrophy as long as you don’t stay in them for too long. If you cycle between the 4-6, 8-12 and 15-20 every month or so you’ll stop your body from plateauing.

Haider Rizvi Trust the process. It could also simply be inflammation.

For sure is fat! Thanks for the quick reply!!! Your Podcast realy helpe change my view about the fitness world. Much love!!!

I do every set to failure , progressive overload is the most important.

I do something similar. I do Push/Pull/Legs. Thats 3 separate workouts but I perform them twice a week for a total of 6 days. Taking the 7th day off. I do this every now and then but only for about a month to a month and a half. It's very easy for me to use too much volume and burn out so I only do it occasionally to mix things up.

Basically start with a number of exercises and sets you think is good. Let the recovery process let you know ow if it's too much or to add more! Everybody is different

If I may suggest what I do you could start there and adjust as needed, I do the 5 basic compound lifts chest back shoulder legs and dead lift! 5 sets of 6-8. Then I add a couple more accessory lifts for each muscle group and call it a day. I sprinkle in core in between as well with a little cardio at the end

Lee Haney used to say that

Dropping fat is mostly diet/nutrition. Being a truck driver, I imagine that part is tough for you as convenient food options on the road can be limited. You kind of already do a split routine it sounds like if you train 1 body part per day. If you have been doing that for a while, switching up the routine tends to be a good thing. Also, maybe consider buying some adjustable dumbells to give you some more exercise options.

@@drtrydr23 I have added in a resistance band training program designed by pro wrestler StevieRichard's. I'm on week 4. I'm also doing fasting and trying a few other things. Thank you for the advice because I think adjustable dumbbells like power blocks might be what I need.

@@billfayne4808 what about full body body weight workout?

I'm trying to do this full-body Monday, Wednesday and Friday since I been doing the PPL split 6 days a week, I'm thinking it must be hard to hit everything with enough exercises, volume and sets 3 x a week , with legs I would hit quads, hams, and calves , so that's an hour right there, any feedback would help me at my age of 47, thanks and Godbless

That’s literally Pull/Push/Legs. That’s not a bro split

You can do a dynamic warm up, 3 sets of each muscle group (having most as compounds), stretch off and be done in 60 minutes.

@@freya921 Ya an hour is not bad I was thinking if you are hitting the whole body that has to take 2 hours. compound movements would shorten your workout.

You can add supersets or giant sets for let's say pull+push+abs and finish it in 40 minutes

Whats your split?

No you haven’t

@@Topsealguy wow, now that you just said that, you’re right. Ok back to PPL it is 🤓

I think it all depends on muscle activation and what you get the best mind muscle connection with.

They've already talked about pyramid sets. They're inferior to monthly intensity periodization but still viable

how many sets and reps?

@@incorectulpolitic 3-4 sets of 10 reps

@@ashishj8680 is it to failure each set? meaning you are not able to do the 11th- 12th rep, each set?

@@incorectulpolitic no not failure. Its already decided that I will be doing 10 reps .So I keep that in mind & concentrate & then start lifting slowly

@@incorectulpolitic m using moderate weight usually 30 to 35kgs total not more.I dont want to involve my joints and ligaments & invite injury

Did you even watch the video? He tells you not to train to failure

Exactly! I use to work in a gym and saw that a lot

their*

You can focus on compounds that involve your arms more. You can close grip bench so you hit your chest but focus on your triceps more. You can barbell row or pull up with supinated grip so you hit more your biceps and still mainly train the back.

Buddy, if there is one thing I've learned, it's that you're always gonna get contradicting information when it comes to bodybuilding and working out. Everybody thinks they know everything when it comes to the subject. One person will give you advice, another person will give you different advice that contradicts the first person's advice. But I'll let you in on a little secret. All of these methods, all of that info......... it all works to some degree, they'll all get you results. Different methods and adaptations will work better for different people. You just need to try different things and figure out what works best for you. I've been lifting for 18 years. I've been doing a bodypart split (bro split) most of those years, because that's how I was taught. I prioritized 1 muscle one day per week, and I annihilated that muscle. Something like this: Monday- Chest, Tuesday-Biceps, Wednesday- Back, Thursday- Legs, Friday-Shoulders, Saturday- Triceps, Sunday- Start over or rest. I've made almost all my gains that way over the years, as a natural. I have 21 inch arms at 5'5", I weigh 235 pounds. Very little fat. The bodypart split, or bro split, worked well for me. I have friends that did the full body split, it worked very well for them. I recently changed things up and decided to try the 3 days per week full body split. It works well for me. I feel like it works just as well as the bro split, not better not worse, equal. So I'm gonna go back to the bro split because it is more fun for me, and it (in my case) is not less effective than the full body split. Everyone is different. For some people the full body will be more effective, for others the bro split will be more effective. My point is that pretty much all the advice out there works, but it'll work differently for different people. You just need to experiment and find out what works best for you. I hope that helps.

ha . they pay google lot.....

so that is 8 sets per bodypart, 3 times per week... how many reps you do per set, do u go to failure each set? what is your nutrition like? do u take PEDs?

@@incorectulpolitic Yes that is what I am doing now. I'm at 8 sets per bodypart 5-6 reps per set. 3 times per week. This is what works for me right now. I may start doing 10 rep sets in March thru May. I eat enough calories to keep me at 205-210lbs. I don't like to be heavier then that. No PEDS.. No TRT.. No HRT.. No SARMS. NOTHING!.

@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?

@@incorectulpolitic And I do need to drink more water in the winter months but I don't unless I am super thirsty. 🤫🤫 Now in the summer I will drink a lot.

@@72Dexter72Manley72 how much protein, carbs, fats, water, salt per day do u get? Do u go to failure per set? meaning you cant execute the 6th or 7th rep?

Yes, but if you do FBW for example 3 days per week (mon,wed,fri) You only do 1 exercise, 3-4 sets per body part. So your total number of sets is actually the same like you would train body part once per week, but do 3-4 exercise, 12-15 sets.

You shouldn't give all your gold away for free dude

I think chest back, bi’s tri’s and legs shoulders, is a really good split. 3 on and 1 off. Push pull legs is another favorite. Haven’t done a “bro” split since I was fresh out of high school

There really is no difference between a “push” and a “pull”. Muscles contract and relax. Add in the fact that some fundamental movements can be seen either way. Is a deadlift pulling the bar off the floor, or are your hands hooked around the bar as you push the floor away?

You do realize that your body grows at rest, not in the gym, right? if you need to train a bodypart 3x a week or more to grow, your doing something very wrong....you should look into high intensity training by dorian yates...

I do the same 6 days full body. Best results. Dr stoppani 💪

@@jasonwebercsgoman whats ur routine?

What's your routine??

Care to share?

Care to share your routine?