Best Bodybuilding Split For Growing Muscle

hey folks Dr Mike isrel here for Renaissance periodization I mean really what else would I be here for today's topic video is one that I think a lot of you folks will enjoy and will be able to send over to a bunch of your friends asking the same question what is better the upper lower split the push pull leg split or the full body split all right and more particularly we're going to be comparing these three very popular splits for hypertrophy not for strength that'll be another time and talk about them in a cost benefit

discussion because as we'll learn there's not one better than the other but there are better than the other for distinct situations and we're not just going to end this video with it depends we'll tell you why and how it depends you're probably sick and tired of people just answering it depends on what let's find out so first we're going to define the splits actually what they mean to make sure we're on the same page then we're going to talk about the upsides and downsides of the upper lower split the pushable leg split and the full

body split and then we're going to talk about how you might choose between those splits and how other folks that maybe you're coaching or helping or chatting with might also choose to pick one of those splits that works best for them and as always there's no Dogma here we don't have a side we don't have a dog in the fight as a matter of fact dog fighting is is quite cruel and we're against it altogether uh just suggestions so here we go first of all let's define the splits okay as a matter of fact let's

talk about what the split actually is fundamentally a good training split just does really two things it trains you often enough that you get good gains because if you train like once every two weeks all the gains rise and they fall nothing happens and it doesn't train you so often that you don't recover and heal between sessions so you could say I'm going to train 18 times a week for the same muscle and you'll just be like an overcooked hot dog and nothing will happen you'll be in a lot of pain and probably get weaker

or you'll say you know I'm going to train once every two weeks and it's going to be amazing but neither one of those works so anything between those two extremes is probably good and training a single muscle group anywhere between one time a week works not the best two times a week much better and then two to six times a week is a lot of trade-offs in there but both of those work really well so fundamentally you can make your own split from scratch just making sure to train every single muscle uh you know two

to six times a week on average and that's totally cool that works right but if you don't have a ton of experience if you're just getting started or if you just don't want to overthink stuff Miss some details uh you can just start with a simple pre-built split because it could be a huge pain in the ass to build your own split and and then eventually once you start on a split you get a ton of Bio feedback you know how often it you know have to train to recover a certain amount you know how

much volumes to do you start to see some asymmetries like Oh my legs are getting hit well my body's not getting hit well and then you have a ton of Baseline information to modify from right it works like this in like tons of Arenas in life just start with something basic and then eventually you can get complic at it's it's kind of weird when people start with a complicated they're like I want to have the perfect split up front well you don't even have enough eological information to do that so just start with a simple

one and then get complex if you want later is totally totally cool now for the simple splits we can start with the very basic ones you can just jump right into there are three super super common ones and they are the upper lower split the push legs pull split Push Pull legs doesn't really matter how you arrange them a ton and the full body split so let's just Define these super super quick the upper lower split trains upper body on one day lower body on another day and then it repeats that structure upper lower upper

lower upper lower right and it can be done uh technically two times a week although that gez that's just one muscle group once a week that's not probably not good enough so usually it's done four times a week or six times a week so you go Upp or lower upper lower or you go upper lower upper lower upper lower right either one works and you can make the split a little bit more complicated by choosing some different exercises day to day to day so for example you train upper body twice a week maybe one day

when you train your back you do a lot of vertical pulling very little horizontal pulling and on another day you do a lot of horizontal pulling and very little vertical pulling that can be a really cool thing and also you can rep prioritize and deprioritize various muscles so for example if you have three pushing days one of them can be for rowing and lower chest mostly and then a little a little bit of arms and shoulders another one of them can be for lots of vertical pulling and incline and overhead work for pushing and then

still another one can have the chest and back on the back burner at the end but at the front end is tons of arms and shoulders so you end up technically training upper body all all of it uh every single one of those three uh upper body days but there's a little bit of different different emphasis every single time which can allow you to balance a bunch of muscle groups uh all the time so that works super well super basic there and then of course on the uh upper lower the lower days you just do

everything in your lower body so your legs there's a question every now and again where do I put ABS on that fundamentally it doesn't really matter wherever they fit more conveniently and don't mess up that workout if you train ABS at all which would be another video we do at some point next push legs pull it can be Push Pull legs doesn't much matter what you really just don't want is your back workout tiring out your back so much that if you do pull and then legs after sometimes what ends up happening is your back

becomes a limiting factor in your leg training and that's no good rarely do you train your leg so hard that they're a limiting factor in your back training afterwards so by a small margin in many cases push legs pull probably just a little bit better than Push Pull legs but either one of them is totally fine right so what this does is it trains push one day which is chest triceps front ads and another day it trains lower body which is same as lower uh for the upper lower and then another day it trains back

biceps rear delts and often side delts on that day as well but you can put side delts on the the push day no problem that's really just sort of a dealer's Choice kind of scenario the thing about Push Pull legs and this is when we get to sorry push legs pull whatever when we get to the specifics here it really can only be done six times a week okay you can take like you can do push legs pull rest push legs pull rest or rest rest or something if you do that you get an asynchronous

weekly structure so every Monday looks different for an entire Mesa cycle that tends to be weird we'll cover that sometime in another video as to the benefits of synchronous asynchronous splits but uh you know for the time being we're just going to synchronous split which means push legs pull push legs pull rest and then repeat so that it's seven days long and lastly there's the full body split technically could be not split to just Train full body um basically every time you come into the gym you train every single muscle that you want to prioritize

that you want to grow and or maintain right which means a lot of times you are training your whole body every single time now there's an advanced modification to this split we'll cover more in depth later which is every time you come to the gym you only train the muscles that are healed and ready to go you don't necessarily train every single muscle every single time so for example if you train six days a week maybe your biceps heal almost every single day so you train biceps five times a week but maybe your hamstrings just

because they tend to heal a little bit slower maybe you train them just twice or three times during that time but you essentially decide when you're training uh you know based on when muscles are healed and of course you can pre-plan when you train muscles and sort of autoregulate from there but at the end of the day to call it full body is just to say that you're not splitting anything up into any kind of groups that have anything to do with each other physically in the body upper versus lower it's whatever heals gets trained

that is what uh Jeff nippard and Eric Helms uh have been sort of touting lately and it has got a ton of advantages going for it so we'll cover that a little bit later and the full body split however you slice it can be done two to six times per week anywhere from two times a week 3 four 5 six so all right let's get into the upsides and downsides of the upper lower split all right first upsides it is brutally simple if somebody needs a split and they're just not a complicated person or it's

their first time working out or so on and so forth the upper lower split is just so to the point right and it's effective so it works for a long time for folks that just don't want to complicate their training experience in addition to that another benefit is that it lets you have a great session for the upper body without what I would call like fatigue poisoning from legs right you throw legs into any other session and it toasts you for the rest of that session and if you do legs at the end of a

session you just need so much Central Drive to train legs properly that man they kind of just fuck the the rest of the session up to some extent so the good news about upper lower is it leaves legs the hell off to their own so that day sucks and then the upper day you have a little bit more juice in the tank to train the rest of the upper body lastly the benefit of the upper lower split is it can scale from four times a week to six times a week so you can do upper

lower upper lower or upper lower upper lower uper lower so the cool thing about this is that someone who starts with or maybe is as a very uh sort of middle beginner we'll talk about later the beginner should probably start with whole body but once they've graduated to a four time a week upper lower split they may like really catch some momentum with it really like it and then they might come to you and say Hey listen like I'm ready to train more but I really like this split that's an super easy transition from just

four times a week to six times a week you give them two more days but it's the same structure they're already used to that structure they used to analyzing soreness they used to constructing sessions super super awesome now this split like all the others comes with its downsides as well first of all not all upper body muscles heal as fast as each other if you're training them with due diligence okay you mess your pecs up it's going to be like you know two days three days from them to heal to go ready again if you

go nice and hard you know side delts man you can probably train them at least every other day if not more often biceps a lot of time don't get that messed up rear dels who knows right and then so some muscles in the upper body there's such a huge variance especially if you start getting into training like tra wraps and forms which you can train pretty much every day it's kind of one of these like well it's upper day and I'm noticing my biceps aren't growing as much from this split but my chest and back

are growing real well and it's kind of like yeah right but your biceps could just take so much more frequency which you're not giving them and arbitrarily you know if you do move to let's say uh uh six time a week Upp or lower up low that might be like pushing uh how hard you can train your back and chest you might have to contract those artificially just to fit that in so at the end of the day you know yeah because you're essentially artificially cramming in upper body as one unit there's nowhere in physiology

that says they should all heal at the same time so you will have to all sort of regulate how hard you train each muscle necessarily training the muscles that heal faster much harder procession maybe a bit harder than optimal and necessarily potentially uh scaling back on muscles that take a little bit of a longer time to heal so a bit of a downside there next downside your legs and your upper body might not heal at the same rate either okay your legs might heal enough for you know two sessions a week at most but with

Upp or lower six times you could be trying to train them three times a week and that would just be Overkill but for your upper body that's like super golden right so there's no guarantee there again it's a a real rigid structure so it has those limitations that arise right it's like if you give a sample of a 100 people the same sized meal some people are just going to be like that's not enough food some people are going to be like oh this is great and some people are going to be like this is

overkill right if only you could give people different Siz meals just the same way if only didn't have to cram all the muscle groups together in these sort of arbitrary days to some extent right and last problem that I foresee and I'm sure there are others but these are the main ones is that doing all of your upper body work in one session is a lot especially for bigger and stronger folks like if you if you train quads hams and cats it's hard but like with like 8 to 12 total sets for all of those

muscles per session you can get a lot done the thing is upper body is a ton of muscles you got the back you got the chest you got the delts you got the triceps the biceps yeah compound pushing and pulling movements can take care of a lot of those at the same time but not with due diligence you have to do some isolations and it turns out like if you're really trying to grow your upper body doing the whole upper body in one session oh and it can be a lot which is where splits that

more finely split things can start to become a little bit better of an idea for some folks which brings us to push legs pull upsides and downsides upsides you can really Hammer the upper body because you split it into two sessions and essentially four sessions a week which is really awesome remember with the upper lower split the the most you can get upper body in total sessions is three times a week because it's upper lower upper lower up lower right here with just the regular push legs pull still six times a week total you have

four opportunities to hammer your upper body which is awesome like it's just more time spent being able to hammer that away and notice the legs are now only being hammered twice a week which is kind of a little bit more in line with how fast they heal anyway versus the upper body so that's a real good thing it's kind of like if you do up or lower long enough you notice like it really holding back my legs to make sure they're heal healed but like uh I could train upper body more than this and then

push legs pull comes along and it's like oh wow this is exactly what I was saying right so that is is definitely a thing and you know if another sort of downside to just doing uh all upper body is you end up hopping from one machine to another and you know you have to use like six machines or seven machines in the same session sometimes there's an old dude there like dying on the machine for five minutes and you're like God damn it like if only I could just condense my training a little bit push

legs pull definitely allows you to do that it has also another upside is it's a great fit from an organizational perspective of muscles not interfering with each other uh push doesn't really interfere with any pulley muscles so you can be fucked up in your pushing muscles and your pull session can go a okay and you can be completely fucked up in your upper body and your leg training still goes okay so that's a really awesome thing so you can always train hard and while you're training one thing hard the other thing is resting super super

awesome now a huge benefit here which is a little bit nuanced is that by only allowing you to train every muscle group specifically not upper versus lower but push and pull and legs each one only gets trained twice a week and sort of by definition you have to rest at least two days sometimes three in order to hit the next one what it can do is it can really uh prevent people from going overboard on volume intensity and so on and so forth which they can do in other splits and we'll talk about that in

a second so sometimes you get really overzealous people that're like I want to fucking smash my chest and they smash at every workout and if you tell them like you can train chest up to six times a week some of them are like great I'm just going to smash it six times a week and then they end up getting weaker and overtrained and potentially injured and nothing you know best Cas is nothing really happens worst cases they get hurt and then you're like ah you trained too much chest but if you're condensed to two sessions

of chest H you know like even if you Overkill twice a week that's still plent of recovery time and they're probably going to be fine so a lot of times the push leg pull essentially like uh contracts people who just want to go psycho and train everything into a limited range of volume that keeps them sort of sane and keeps them from not overdoing it because like if you try to do 60 sets of chest a week if you train chest every day you can fucking do that no problem 10 C of chest no problem

every day right no problem until you fall apart uh if you're on push legs pull 60 sets of chest a week is 30 sets of just chest in one workout most people just won't do that and they'll be so tired by the end of the workout this junk volume anyway bad news it's not doing anything to help them grow good news it's not causing much further muscle damage because they're barely recruiting anything right so this is kind of like a good way to constrain people that are just like sort of boo like Boogie eyed about

like oh I want to do all the training relax here do this and then don't kill yourself and you probably won't if you do this right now not without its downsides of course so same problems as we saw earlier not all pushing and pulling muscles heal at the same rate your back uh probably doesn't heal at the same rate as your biceps and your and your rear ads your triceps may not he heal at the same rate as your chest front ads so on and so forth so we still have problems there again uh legs

and upper might not heal at the same rate either but that really only applies to legs and the smaller upper body musculature because the upper body is trained sort of twice as often as legs this is a problem that only affects the small upper musculature the muscles most of the ones in upper body that take a little while to heal this is a perfect alignment so this is only a very minor critique definitely less of a critique than it would be for the upper lower split now two times a week frequency for legs uh and

two times a week frequency for push and pull respectively means that smaller muscle groups that recover faster just aren't getting the due diligence that they need that's a big downside for example someone says Hey like what split are you doing you're like push legs pull duh okay how are your biceps coming along you're like pretty good my back's growing a lot more though and then they go like how sore does your back get and when does it heal like dude I train it it heals like two or three days later right on time like the

entire time I'm either sore or I'm training it hard they're like wow sounds really good sounds like it makes sense like what about your biceps well you know uh they're never really sore I could train them a lot more often and they say well why don't you and you're like uh push legs pull bro there's a structure but it's good it's good to have a respect for structure but that structure might not be doing due diligence to the muscles that can heal faster and potentially would benefit from a higher frequency right just arbitrarily waiting around

for no good reason the last criticism and this one is why push legs pull is kind of the meat and potatoes are folks transitioning into more serious training that it doesn't scale it's only six days a week okay that's it unless you wanted to go asynchronous and then just gets crazy which is also for advanced people so because it can't scale and it's only six times a week this is not something you start people on for sure you imagine like your aunt Marge is like oh I'd like to try weight training and you're like push

legs pull Marge welcome to the fire I want you to watch 18 Ronnie Coleman videos and die in the hack squat she's like sounds good Sunny you know I don't know why she talks like that but in any case it's a big deal six times a week is the only way it works so you have to be fully committed now full body upsides and downsides big upsides one it really pumps up the frequency potentially of exposure of every single individual muscle to stimulus through the week which is amazing for gains especially in the short term

because frequency makes you grow like crazy to the extent and for how long you survive it right so awesome no more problem of my biceps don't get trained enough gone if you design your program like that next the advanced version The Jeff Nipper Eric Helm's version lets you train muscles exactly in proportion to their healing time so maybe Jeff or or Eric will train hamstrings super hard with hip hinges uh one day of the week um less hard with some uh isolation curls for their legs another day and then still another day hamstrings might receive

like sort of kind of just uh accessory volume through some deadlifting Sumo deadlifting not exactly targeting the hamstrings a little bit maybe some lunging or something like that maybe some strongman work or something that hits the hams just a little bit so it ends up being that every single time the hams heal they can be hit again instead of having to go ham ham ham ham and overdoing it or having to like okay Ham's just twice a week and like they could be trained three and no one's putting it because there's no restrictions on where

you can put stuff especially in the advanced version you can essentially say okay I'm going to train chest four times a week because that's often at heals back three times a week hamstrings twice a week and then quads I'm going to do one really hard session and then one pretty easy session like one and a half times a week nothing stopping you from doing that which is really really awesome huge upside there and then when someone asks you hey why aren't you training XYZ muscle groups today you can literally say because it's not healed yet

and then when they go hey what are you training today and you go XYZ they say why you go because he the muscles they're healed wow I mean you're really taking care of all the bases there another Advantage it can break up hard to train muscles like quads and hams into different sessions if needed this is a personal preference thing but it's nonetheless worth repeating or worth making sure we cover some folks it's just a lot for them to do something like a leg day like and leg days suck and at some point if you're

doing Justice to your quads you're not doing Justice to your hams because whatever you train first limits the second thing like crazy right you do like six sets of leg press and three sets of squats whatever you call hamstrings after that that might not be happening or the degree of stimulus might be really small so what you can do here is you can do like quads with some upper body stuff next day hams with some upper body stuff next day quads next day hams and so on and so forth so you never really have to

do a crazy psycho leg day and go nuts about it right and you can even do these individual muscle groups you can because you can do them more frequently you can break them up into a volume that's not super crazy so similar idea but basically instead of doing like two quad sessions a week with tons of sets in each session and just dying by the end and you might be able to do four quad sessions a week but just a little bit less volume every single time the same total volume over the week or very

similar sometimes even higher but there's never like this element of especially when you're dieting or something like that hypoc calorically to lose fat man you know you're staring down the barrel of five sets of squats you're like fine you're staring down the barrel of 10 total sets of quads five squats five leg presses at the same time you're like holy crap the the last three sets here might not be me doing anything it might just be me like trying not to die not exactly the best work out in the world last big upside is this

design the whole body scales all the way from two times a week to six times a week that's awesome okay that is a very very flexible program so if you start as a beginner or two times a week and you love this full body training what you can do is like when you're six months or 12 months into training and everything's going well and you're like I love this I'm addicted to training I want more you can go to three times a week not changing the split basically at all and then you can go to

four times and five times and eventually six times no problem and that's when you start using the Advanced Techniques of not necessarily training everything every time but just when it heals and you're in the money right so really really big uh upsides there downsides here we go there are some first of all such a program especially in the higher frequencies can easily overdo volume fatigue and injury especially to the joints and your quads might recover training hard four times a week your knees and your tendons might not over the long term a lot of people

who have tried ultra high frequency report that their joints at some point can take it that's why we at RP for the very Advanced recommend periodizing and cycling frequency we start a block of training with a relatively low frequency and as you get used to training a little bit the next block is slightly higher the last block is a very high frequency you know it's unsustainable and then that block after is a resensitization phase or active rest you pull back everything heals and you start on the low end again but for a lot of folks

doing this especially folks that aren't too experienced they're going to look at it like six days a week let's do it quads five days of those and they end up you know having hurt knees and sort of don't know why the reason is they've been doing 40 sets of quads for the last six months and also there's no healing time between days for the joints muscles heal quickly joints heal much less quickly and so do tendons and other connective tissues so even if per unit volume you're doing fine it's just maybe way too rapid which

is why a lot of folks who are really big and really strong tend to to gravitate towards lower frequency routines one or two times a week training hard because they're not into the periodization cycling as much and for them they've just realized that lower frequency routines are more sustainable for their joints and because they're so big and strong their joints are often a limiting factor so it's really obvious to them what we don't want you to do is start off as a beginner train everything six times a week fry your joints then have joint problems

for the next several years and maybe the rest of your life if you go far enough and be like ah crap I should have never done that so this comes with a big warning sign here for sure now another downside you got to use all the fucking machines in the gym on any given day especially if you're trying to do true whole body everything every day which is fine right you got to go all around the gym for that shit and that means it's a bit of a pain in the ass you can't spend as

much time in any one area of the gym and any one machine a and you know like it's great for a leg day to come in and be like I need three pieces of equipment and that's it but if you need like 10 pieces of equipment and you work at a busy gym or you work out at a busy gym oh my God you could spend like several minutes here and there waiting you know for soccer mom to finish doing her leg extensions as she reads her phone set of 50 or whatever 50 leg extension

rep set with 50 R I'm sure you guys have seen that before and it's kind of like that I wish I could just come in laser focus and leave instead of having to train my entire fucking body the whole time and wait on everyone in the gym very related you got to warm up a ton because you don't just jump in especially as you get strong you don't just jump into a heavy exercise you don't do all your pushing work and then jump into pulling right hard and heavy you got to warm up for pushing

do the pushing and within each pushing exercise you got to warm up a little bit for each different exercise in addition to that you got to warm up after do you're done to do pulling and then you got to rewarm your legs a little bit to do any leg workout so you end up the the ratio of warming up to working sets not that great for whole body training way worse than it is for concentrated training that focuses in on just a few muscle groups at a time not a huge downside but definitely a concern

especially for people who don't have a ton of time for example now it can absolutely make something like quad training easier psychologically by spreading it out more for some people for other people it has the opposite effect of essentially like pulling a Band-Aid off really slow myself for one example so Eric Helms is of the opinion for himself that he prefers to spread out leg training to multiple sessions per day for example quads three quad sessions or four quad sessions each one with just a few sets works great for him not a critique a ton

of you will fall into that category do it some of the rest of you will fall into a category I personally experience which is once I'm warmed up and training quads heavy I'm just fucking in and I don't want to have to rewarm up and train them heavy two days later because I'll be in fucking pain and the whole warming up process is fucking annoying and it's tons of like it's just legs is a thing it's a thing psychologically once I'm in the groove I'm in and I'm down it's kind of like you know if

you if you have a favorite restaurant that's like 50 minutes away like 5 of a drive like when you go there you're G to fucking eat well you're not going to go there like and say oh like I'll just have this egg roll P I can come back tomorrow like you know really you're going to drive 50 minutes again now for some people who maybe have someone to go with and love the drive that's a totally cool thing and they don't want to stuff themselves other benefits but for folks like me like if I'm going

out of my way and once I'm warm warmed up everything's going great I'm going to want to warm up as few times a week as I have to so for me training quad something like twice a week is much better than training it more frequently so that's a potential downside you can get caught into if you're not aware of these things like you could be training quads four or five times a week be like God damn it like it's a fourth fucking quad workout this week I wish I could just do three because like you

might experience the sensation at the end of a quad workout four time week quad workout you might be like man I can just I can keep going but like my log book says I have to stop because I got to be recovered to to be ready a day from now whereas if you restructure your plan to be recovered two days from now you can keep riding that momentum once you're warmed up and do a good job personal preference but buy or beware lastly it can be confusing as shit right especially for the advanced version people

who are unaccustomed to training can be like which muscles do I Traina which days there's an endless field of question just go YouTube and go to either Jeff nord's Channel or Eric Helm's uh stuff where wherever Eric has been on a couple of channels talking about is actually I believe he's been on Jeff Nipper it's talking about the whole body training and read some of the comments and because these guys are amazing they're brilliant and they explain things super super well doesn't matter how well you explain them a ton of people will be like all

right so when do I train my hamstrings is it like every day is it every other day I have to train every day and like Eric is doing this on you know behind the scenes to people of like it's not that fucking hard you train muscles when they're healed but in the real world for beginners and folks just not used to training or conceptualizing it there it's like okay it's whole body you're like uhuh but it's not really whole body because if your muscle not recovered you don't have to train it they're like uh not

registering right so for folks you can imagine training your mom or or dad you're not going to be like all right integration we want the curves to rise and fall and you're going to train things when they're healed and like what the fuck they just be like hey look whole body means every muscle go and then two days later go again or Upp or lower up or lower up or lower that's hard to fuck up right so it's a little bit confusing it can be complicated it's not for everyone especially the advanced version which is

one of the reasons why it's Advanced so last thing we're going to cover is how might you choose what you are going to do for your split or related what you would advise other folks to do because I'm sure lots of you are experts yourself and you get asked all the time like hey what do I do for my workout you're like God damn it pay me for this shit so here's the deal you don't have to do it this way just a suggestion fresh new beginners I don't mean like zero to three years of

training as we usually identify at RP I mean like zero to three weeks of training or zero to three months whole body full body every muscle that you want to train you train it mostly through compound basic inclusion not a ton of isolations two to four times a week A lot of times you start beginners two times a week if they get addicted to them inin a couple months you raise them to three if they want and then eventually they're going to be like like I need four I'm just going to strength somebody and you

go to four sweet right now as they gain experience or as you gain experience you can consider an upper lower split for Simplicity and if you're figuring out that you love to train hard per session and need more time to heal and you like that structure totally fine okay as you get more experience we're like well into the intermediate stage now you might consider uh push legs pull if you need more volume to grow specific muscle groups and more loading and more recovery time like your leg work is getting fucking gnarly and you really just

want to smash your chest and smash your triceps and smash your back and individualized sessions where you get a lot of focus on them that's when push legs bull starts to become a good idea once you've been doing something like push legs pull or a bit more of an advanced split for some time that thing we were talking about earlier is going to pop up in your head like my smaller muscle groups are not being trained often enough smaller muscle groups are not being trained often enough that you can fix by essentially starting to Pepper

in more faster healing muscle training so for example on a pool day you can do biceps at the end after back and on a push day you could do biceps at the end after chest and triceps so you're training biceps four times a week and you say okay four times a week is a lot how many recover from that well thing is because you train biceps last every time you know yeah they're like pretty wrecked but nothing you can't recover from like if you train them first every single time maybe you'd have to do three

times a week but because you train them last every time you don't have to do that just an example you can train them more often all of a sudden though you went from training your biceps twice a week to four times a week you can easily do the same thing with rear delts side delts calves okay you can do calves on leg days and you can also do them on push days that's four cavves or calvs on leg days and on one of the push days you can go three so essentially you can start keeping

that core structure of push legs pull and peppering in some of the muscle groups with added sessions that tend to heal faster super swell idea I did that for a real long time worked great now the most experience and basically that point number four there once you have Push leges Pull and you pepper in the muscle groups that recover faster you essentially end up with a Helm's nipp bird style uh full body routine because someone could ask you and I get this question on Instagram all the time if you follow me on insta I post

all of my training there pretty much I get this question all the time like look at like what when I did that session they're like what day is it I'm like it's a Thursday they're like no you fucking asshole I meant like is it P P or legs or pull and I'm like well it's a little complicated core pushing movements but with a little bit more pulling because I need more extra work because it recovers a little faster and some arm stuff it's tough to describe so uh Eric Helms and Jeff Nipper did really really

well with the advanced whole body so basically that push plugs eventually becomes the advanced whole body now here's the thing last little gem for the most experience and the most dedication to trying to grow as much muscle as possible you should start to consider multiple daily sessions okay to Target all muscle groups with due diligence so you train every single muscle group almost fresh at least a few times during the week you train all of them at exactly the frequency they need that just simply takes more than six sessions because you should always take one

day of rest right you should never almost never train seven days a week so one day is rest that leaves us six days it leaves six days but not necessarily six sessions because we can do up to two sessions a day that leaves us potentially as many as 12 sessions which is something almost no one can recover from for a long time but people can recover from it for some times for a Mesa cycle so you might do a Mesa cycle of eight sessions a mes cycle of 10 sessions and a Mesa cycle of 12

sessions we fuck get me out of here throw me the rope and then you take a active recovery phase or maintenance phase four time a week training or two times a week training heal all the fatigue and go back into it super SW idea to get now here's the deal it's not for anyone except for super interested people in optimization like folks ready to dedicate their shit to Growing muscle okay if you have any notion in your head of like yeah but like it's not convenient fuck out get out right not for you and but

that's okay because that means you have a life for the rest of us that don't have lives and just want muscle growth this is the place to be and for tons of details on it go to the revive stronger YouTube channel and we have an interview with myself Jared feather and Charlie Jung on two times a day training how we structure it Theory so on and so forth you'll probably love that and if you don't you know try to put a little love in your life you know what I mean go to Music Festival hey

hey hug somebody wait it's still covid-19 when we're recording this don't fucking hug anyone you disease promoting asshole folks see you next time