@@seaspy1545 Go close to failure some sets, and then in the last set of each exercise, go to failure. Do most exercises in the 6-10 rep range, but remember to go close or to failure. (This is just a recommendation based on what I do but do whatever works for you)
Day 1: 3 chest excersises, 2 shoulder excercises, 2 tricept excersises. Day 2: 3 back excersises, 2 bicept excersises, 1 shoulder excersises. Day 3: 2 quad excersises, 2 glutes/hamstrings excersises, 2 calf excersises. Day 4: rest day. For anyone that wanted to copy and put in their notes.
PPL - 2 exercises per muscle group, 3 sets per exercise, 2x per week. Simple. Gives you 12 x sets per week for each muscle group. Train to failure every set, alternate heavy low rep and light high rep sets, gradually increase volume and you're golden.
@@dsmncihagt8187 that's where most people go wrong thinking you need to do more exercises. You only need a couple of good main movements for each muscle to build a fantastic physique.
So wrong, while individual variability is due to genetic pre determined recovery ability, bodybuilding and anaerobic excercise is a science that can be objective.
Thanks bro, I get ur point about schedule time etc but like let’s be honest you really don’t need more than 1 hour ever few days on a true training plan. Like let’s be real, this guy is spending way too much time in the gym. And PPL is fine but you need rest days in between workouts.
This teenager are experts on everything now but you are right I'm 47 now and agree you need to find your own work out program and your own diet yourself every body is different and react different what works for you may don't work for me and vise versa.
this is what i do. monday: chest, tricepts, shoulders tuesday: all back, bicepts wed: legs thur: same as monday friday: same as tuesday sat; same as wed sun: rest also monday to saturday: - 5-10 min cardio before working out. - 1 hour walking outside after working out. Note: always work out your legs. if you dont your lower body wont be able to support your body when your upper body gains mass.
swapping to this from mon chest triceps wed back biceps fri shoulders sat legs honestly feel like my gains have plateaued with this split- hopefully this is better!
@@iftekherhossain1382for a beginner do monday, tuesday, wed, then rest for rest of the week. for abs do it on wed. the next week do the regular schedule but dont go heavy work your way up
Obviously he is on steroids but any nut with a brain would know that just because your take performance boosters doesn’t mean it doesn’t take hella work more than you do ☠️ I mean ya fuck steroids but like to say this wouldn’t work is whack and this is coming from a 16 year old natty
I do full push with quads 2-3 chest 2 quads 2 shoulder 2 triceps Off Pullday 3 back 2 hams 2 biceps 1 rear delt 1 shrug Off Repeat plenty of recovery 72 hours before i hit push and pull.
Everybody should work out. It takes 30-45 mins WITH RESTS and people still chose to watch tv or game 3 hours+. It doesnt take long to get sweaty and feel proud of yourself. Stay hard
My current split is Monday push (chest,shoulders,and triceps) Tuesday pull (back and biceps) Wednesday legs (quads,glutes,hamstrings,and calves) Thursday upper (chest,back,arms, and shoulders Friday lower (quads,hamstrings,hips,and calves) Saturday rest Sunday rest I train abs daily on the weekends
Mines Day 1 - Push Day ( Chest, Triceps, Shoulders ) Day 2 - Pull Day ( Back, Biceps ) Day 3 - Core (1) Day ( Upper Abs, Lower Abs ) Day 4 - Leg Day ( Quads, Calves, Hamstrings ) Day 5 - Core (2) Day ( Left Obliques, Right Obliques ) I split up abs and obliques so I could focus on them more individually since there both important in a full set of abs and I decided to do abs on the days that should have been rest days as a form of active recovery and weekends are actual rest days
I do Back/Triceps, Chest/Biceps, and Shoulders/Legs. This helped me so much and since I always hated leg day I put shoulders with it so I can stick with leg day more often.
@hTambor8 time is relative bro it’s about reps not time. Although the faster in between sets (2-3 mins) the stronger. U can go to the gym for 1 hour and knock it out
Abs aren’t necessary in most cases. If you want to see abs. Reduce your body fat, be in a caloric deficit, do more cardio if needed. Doing abs can help them pop slightly, but if you’re doing all the compound lifts, you’re engaging your core as well.
I basically do this right now except I only do legs once a week instead of twice so I do: Monday -push Tuesday - pull Wednesday - legs Thursday - rest Friday - push Saturday - pull Sunday - rest
Are you still seeing good progress with your leg muscle development? I want to do this but I’m worried my body will look uneven by only doing legs once a week
No rest days just sleep - I know it’s probably crazy or unhealthy to some but I can’t help but think ABS ABS ABS!!! And I don’t mean advance breaking system
Where does he work the same muscle? If you’re referring to “Shoulders”, he’s likely focusing on his Anterior/ side delts on his push day. And his rear delts/ shrugs on his pull day.
@@pyromaniac999 yeah exactly do 100 squats its easy 5min and you done them without problems Yesterday i did 100 in a row in 3min and my legs are destroyed🤣🤣
And resting days 😂 Why going to the gym when your body is supposed to be resting That’s only going to stop the healing process Just do your upper body and rest 2 days and come back to exercise legs and rest 2 days
I did a split like this for years in my mid 20s, worked well but I found a bit less volume was better. 15 sets max per day, 45 minute sessions, training to fatigue/near failure on all sets. I trained every other day, or at most 2 days back to back with a rest. As I’ve gone into my 30s I’m finding way less is better for me now, more of a blend between Mentzer’s HIT and PPL. 2 sets per exercise, 5 exercises max per day, 25-30 minute sessions, training to absolute failure on 2nd set, static holds, forcing reps, etc. I train once every 3 days now, actually breaking through old plateaus and growing muscle into my older age training like this now.
@@yairdaniel2100 You can't do 15 sets in 45 minutes? That's like 30-45 seconds under load with a 2 minute rest. If you aren't talking/on your phone that's not a hard pace to keep. Keep in mind that's max, my back and leg days were ~15 sets, most other days were closer to 12.
