Table of Contents:
FULL Back Workout & Training Split *explained* Mo Samuels & Mens physique champion
Video taken from the channel: Mo Samuels
Split Routine versus Full Body Workout with Victor Costa Vicsnatural
Video taken from the channel: Vicsnatural Workout and Fitness Channel
New FAVORITE Training Split For Building Muscle & How Many Rest Days Do You ACTUALLY Need
Video taken from the channel: Braden Wuerch
FULL BODY VS BRO SPLIT | Complete Workout Routine (Sets and Reps)
Video taken from the channel: Abby Pollock
FULL BODY TRAINING AGAINST SPLIT TRAINING PRO AND CONS
Video taken from the channel: BODYBUILDING EXPERTISE
Full Body Workout Pros and Cons!
Video taken from the channel: EricFIT
Full Body vs Bro Split Which Is Best?
Video taken from the channel: Mike Thurston
Pros and Cons of Split System Training Routines Pros of Using Split System Training. Split training allows time for a more intense workout of a body area, with extra Cons of Using Split System Training. With a split routine, it is important not to skip any workouts as they each have a Split.If you need more focused work for certain muscle groups that won’t seem to grow, a split routine may work better. If you do full-body training too often, you can push your body too hard.
Split routines that focus on particular muscle groups include more isolation exercises that don’t tax the nervous system as much.The Pros and Cons of Split Workouts “Split training is better if you have to train multiple days in a row. If you only have Tuesday, Wednesday, and Thursday available to work out, you’re not going to work your full body on those days because you’ll be exhausted and not have any recovery time in between days.” – Rob and Devon Dionne.
Cons Twice a week may be less than optimal – especially for average to smaller guys who aren’t yet in the 1200 club (300 bench, 400 squat, 500 deadlift). Overall, this is a descent split, but there may be an even better way of organizing your training for the week.FULL BODY ROUTINE. By adopting a full body routine you will focus more on compound exercises that will involve multiple muscles at a time, avoiding so the isolating ones (typical of Split routines).. This difference translates into a significant gain in terms of strength and mass growth; consider that it is sufficient to train just the regular average 2-3 times a week to see such improvements.
Pros of Split Training Routines Typically, split body training will allow for maximum focus and high volume on one muscle group. While not necessarily a plus in all cases, it does mean you shouldn’t have many worries about not reaching enough total volume. Repeated sets on one specific muscle group will build up your endurance for that area.
Body Part Split Routine: Pros & Cons Pros. Superior For Body Shaping – You have more control over the targeted development of your physique. So if you want to spend a little extra time on increasing the width of your shoulders, then you can do that.
The most common ways to schedule your weight training workouts are by using a 3 day, 4 day or 5 day split. comparing the pros and cons of training everything once per week, twice per week and three times per week, as these are the most 73 thoughts on “3 Day Split vs 4 Day Split vs 5 Day Split: Which Type Of Workout Routine Is Best?”.5) Cons of split workout routines 5.1) More time-consuming The main negative associated with this type of workout is the fact that it can be much more time consuming having to dedicate more time and energy to single muscle groups and having to work out more days per week. 5.2) More boring.Cons of a Split Body Workout Each body part is trained less frequently. Burn less calories in each workout.
With most training split routines, you are going to hit each muscle group once per week, so if you miss a workout, two weeks will go by before you hit that muscle group again.One of the main benefits of the 5 day split workout routine is the fact that you can do a lot more isolation exercises than possible on other less intense routines. 4) Do both heavy and light sets. Don’t just do 24 sets of heavy weight lifting. This will burn you out quickly and cause muscle fatigue.
Well, while the split still allows you to train the entire body, depending on the intensity of your training session and your lacking body parts, the split may not attack your weak points nearly as much as they should in order to allow them to improve.Pros and Cons of Split Training With split training, you focus on one group of muscles at a time. As a result, you can devote all of your time and effort to training them intensely.
Some people believe working out this way maximizes gains in strength and muscle mass because one group of muscles gets your complete focus and effort.Most of the more enduring strength routines, such as Westside Barbell or 5/3/1 are all based on upper/lower splits. The only real downsides to this sort of split are: Lack of specialization for very advanced or competing bodybuilders.
Some might have an issue with the time in.The split routines that break down the body parts to the point of only one major muscle or muscle group being trained per day are not the type of training that you see athletes doing. However, these bodybuilding body part splits work extremely well for muscle hypertrophy.
List of related literature:
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| from Franco Columbu’s Complete Book of Bodybuilding |
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| from Science and Development of Muscle Hypertrophy |
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| from Serious Strength Training |
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| from a practical point of view, splitting aerobic and strength exercise onto alternating days may reduce residual fatigue between aerobic and strength training sessions but at the same time may reduce overall recovery time due to a higher training frequency when total training volume is matched. | |
| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from Essentials of Exercise & Sport Nutrition: Science to Practice |
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| from Natural Bodybuilding |
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| from Managing Sports Injuries e-book: a guide for students and clinicians |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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| from Periodization: Theory and Methodology of Training |
215 comments
Hair looking good bro. Are you really trying to gaslight us on the beauty of your chest? ( 4:51) Lol. Amazing physique.
To add to your great explanation, how do you feel about doing your 3 sets of an exercise straight vs circuits or supersets? For example, on my push days I often will do a chest fly directly followed by tricep pull downs to increase intensity and the speed of the workout because otherwise I have to rest longer before doing another chest fly. My concern is that then it’s not as intense a focus on the chest exercise. What do you think?
full body is the way to go.. back to basics the natural way ftw
Im Currently in full body routines and doing 2x per muscle. Do you think i need to switch it to upper,lower? Because its already hard for me to do all the exercise
There is no perfect split. Best thing to do IMO is to put more emphasis on under developed muscles and once you make gains there put more emphasis on the muscles you were only working once a week.
What would u guys recommend me as I’m only 14 but have been lifting about 5 months
Recently i’ve been having less time to go to the gym so i think a full body workout is a reasonable choice to make. But that hip thrust is just too embarrassing for me to do ��
Sorry but you brought up no arguments why bro split is not ideal
Guys trust me please!
MO: CHEST
TU:BACK
WE:LEGS
TH:SHOLDERS
FR:ARMS
SA:REST
SU:REST
Fullpower on this days and you will grow up!
loving the videos mate…. just currently completing my level 3/4 Pt course… moving to Dubai soon as well…all at the grand old age of 48….haha… but seriously gaining some great knowledge from all your videos…. great work mike
Lmao so many people in that holiday clip have terrible form. Mike is the only one on point and the rest of them are just tryign to incorporate momentum as much as possible especially with negatives.
I’m 45. Been trying 30 years. Had a lot of false starts recently training fb or ppl. Trying to be more functional, athletic etc. Either low progress or workouts go on forever. Always picking up injuries. All the wisdom says that over 40 you need to blah blah blah. I’ve been on a bro split for a month now (first time in 15 years before the bro was invented). I feel good. I feel strong. I’m seeing change. I’m getting that deep hum from my training again. There is a reason that you can’t reinvent the wheel.
Even when I was a beginner, I did bro splits. Each muscle once per week, with a ton of exercises and sets. It’s always worked great for me. The best routine is the one that you enjoy, because if you enjoy something it will keep you consistent. It’s quite simple!
0:30 my man mike stood like a terminator and gives expression of assassinating everyone in the room ��
on juice all of them.. except for a guy doing squats in the back ))
If you need to grow your chest and legs how would you split?
What are you wearing today? Oh idk i think i put some muscle on.
Hello! This really helps me out! Thanks! You are a true inspiration! �� By the way, if I’m doing Full Body Workout, which is better between going 3 or 4 times per week?�� thanks! ��
First video where I disagree with you Mike. Examples which you showed here is far away from ideal.
5×5 can still work for advanced guys but obviously we have to remember about hypertrophy as well as proper worm up.
If volume per week per body part is enough that’s all you need. Also doing full body 4-5 times a week is better for frequency
When i see Mike i ask myself what i’ve been doing in the gym the passed 10 years.
Great upload! Interesting how the “best” training split can change over time based on your experience, goals and needs.
Good video. Best I’ve seen on this subject. Explains everything in a easy to understand way. Great job. I’m a 4 day a week push pull. So every muscle gets worked twice. But I don’t enjoy doing arms at the end of session either. Wish I could do 5 days
mike can u do a highprotein vegan diet for 2 week and get your blood checked and show progress in your training. theres a documentary on netflix called ” The game changers” please check it out, its a video i would be really keen see you do
Amazing how watching you over the years have motivated me to start my personal fitness channel. Am really to impact. Thanks
Damn, this guy just spit the knowledge i have gathered over a year he is the real thing
This was actually super relevant to my work outs and informative over all, thanks for the effort ✌️
Some say one body part a week, some say two, I train 7 days a week for an hour a time. So between Monday and Sunday, some parts get done twice and others get done once, but that changes the Monday to Sunday after.
Biceps Hamstrings
Chest Triceps
Back Shoulders
Quads and Calves
Biceps Hamstrings
Chest Triceps
Back Shoulders
Hi! Could you help me with an exercise routine, I’ve tried a lot but I never see any progress……. please help me D:
Very insightful. Gives a path to the right answer dependant on your goals and experience
GUYS PLEASE HELP to find
8:09 What mark of glasses this dude wears?
Love u all
Think it’s worth noting if your main aim is strength, bodyparts matter less and frequency of the compound movements becomes more important, making full body arguably the most viable approach to strength based goals.
Doing a lower rep followed by a upper rep, is that the same or is it more cardio.
The way i see it is most of us are just normal guys and girls who dont have the luxury of having all day to train. We all have family, jobs or uni etc and we arent training to compete or be a massive bodybuilder.. So we cant have the best training split ever. You should just look at your life as a whole and prioritize your time to pick whatever fits you best, the split doesn’t matter. Your focus should just be on making sure your form is on point, and you are progressively getting stronger, week by week and month by month.
how to get stronger training schedule..
monday chest
tuesday chest
wednesday left chest
thursday right chest
friday chest/dumb bell only
saturday chest split
sunday rest/chest/nipples
For a fat belly guy Within 6 months workout can we see changes in body transformation
yeah good advise about weak points but the real question are you a natty?
i’m going to gym 10 years now, and i’m sill doing full body 3x… Still having very good progress and idk why people say that full body 3x is for beginners..the most important thing for me is calorie intake and weekly volume…
IMO, yes all muscles fr beginners are weak but I think making someone enjoy doing more leg based exercises is good as most people skip legs for a arm day because training legs just feels horrific and is harder to progress on
Upper/Lower body 2 times a week for a few werks…then i do full body 23 times a week for a few weeks. Also changing my exercises from time to time. I am natural, and it works for me.
I train 8 main exercises, ALWAYS, that is the main bulk of my workout and that’s pretty much all i ever do. I split them up into 4 exercises each workout, rotating between Squats, pullups, bench press and high pulls. Then deadlifts, dips, barbell rows and overhead press.
Whenever I need some extra work for a specific muscle I just throw in 2-3 isolation exercises for that muscle, but most of the time I don’t even bother doing that. My muscles are usually pretty spent by the end, and i’m no bodyhuilder and have no need to really build certain bodyparts anyway, so it’s really not neccesarry. Its bloody fun sometimes though, to anihalate the shoulders for example. Get that good old pump, lol. But yeah, full body ALL the way, all the time. Great video
This was very concise and brilliantly outlined. Makes complete sense and definitely focuses on maximum volume for each body part. Bro splits are so outdated clearly. It’s all about maximum recoverable volume over a period of 7 days.
Thanks for your efforts mate, from athens Greece
All comes down to (adherence) how often you can go gym seeing as people have other commitments out side of gym such as work and family & that gym doesn’t pay bills, then it comes down to volume, intensity & frequency����
Mine is push, pull, legs, rest, upper body isolation exercises(resting biceps and triceps for the final day), arms, rest. How does that look.
Those 5 keys things:
• Train hard
• Good nutrition
• Growth hormones
• Steroids
• More growth hormones and steroids
I like doing PPL twice a week over 6 days, workouts are short and it keeps me in the gym 6 days a week which is great for me as i tend to struggle to get back into the gym after a rest day, if anyone else struggles with that i recommend trying to get into the gym everyday for no more than 45 mins, good luck!
I work 12hour shifts 4 days pw, I think of doing bro split during my 3 days off work. What y’all think?
Mr Thurston, my current split is Full Body (day 1), Lower (day 2), Upper (day 3). It’s seems like it’s helping thus far…
Great video Vic. I had the same dilemma last year. I wasn’t progressing much on a bodybuilding split so I decided to research different training methods and came across a 5×5 full body routine, 3 times a week based around heavy compound movements. I made crazy gains in a short period, my strength was increasing every session and I really started to understand how important frequency is for a natural athlete. I encourage anyone reading this to give full body sessions a try. You wont look back!
Thank you for excellent information. With your split 3 on the 3 days a week chart. I would be interested in how you would choose the exercises for day 1/full body day, followed by the anterior day, then the posterior day?
I Train 6x full body three sets per exercise musclegroup it works perfectly
I can only train 2-3 times/week and I tried FBW (jeremy ethrier’s split) and I just don’t feel my legs (lagging group) are stimulated enough.
Any advice?
I’m currently doing P P L just because I need to hit the legs hard.( squats+leg press etc, 4 ex usually)
Mike: you could argue my back is one of my weak points
Me: you could argue I’m one of the weak points for humanity
I have the problem of being the middle ground of those things: I would say I pretty advanced and need more stimuli to grow but I barely have enough time to go to the gym 3 times a week, which is why I’ve been doing sessions of at least 2 hours of full body training.
What would you recommend I do?
Cheers
Bla Bla Bla, if you are on gear then bro split; if not, some variant of whole body. And if this guy is your template, get on the gear
My workout routine is full body 3x a week. I’m doing 1-2 exercises per muscle group. My basic full body workout is: Flat bench press, overhead press, cable rows, squat, pull ups and DB chest press. Sometimes I include isolation exercices like calf raises, hamstring leg curls, leg extensions, preacher curls, triceps pushdown, machine chest flies or triceps kickback. I usually do 7-8 exercises per workout and I spend 75-90 minutes in the gym. Did push pull legs for a long time and I can say that both full body and PPL are great.
Can’t beat training to bit of old school trance, you should check out psy trance mate
Mike: I know you have stated that you ‘dont train girls’, and I noticed your (german) female spotting partner is basically a bean pole, which is fine, but its not all that helpful for work out tips. The main problem areas for women in aesthetics are similar, but different. My estimation is: the No 1 problem is cellulite, but a lot of that goes away with intermittent fasting. After that, there is the shaping of muscles, working on specific areas can arrive at a very pleasant final shape, without overly stressing about lifting huge weights. I really wish you would devote a few videos to the SHAPING aspect of workingout for FEMALE gym members. Besides cellulite (which tends to be on the hips/upper legs, but also on upper arms), there is just the whole process of toning the back, toning the shoulders, shaping the thighs, getting rid of specific problem areas, if those exist. Most women have NO CLUE about how to even begin this process, and I have been a member of my gym for several years, I own a half a dozen ‘Mens Health’ type of publications, and I have trouble figuring it out, myself. It would be nice if you could possibly find a female body builder (who is not a slutty string bean) to actually go through the MUSCLE GROUPS. Where did you get that 98 lb fluffy person, to help you with SQUATS (lol)!? Honestly.
Most women have flabby triceps, but don’t want to work that area because they don’t now how to target triceps without getting huge shoulders, or biceps also. Or, they may want to specifically get rid of BACK FAT, which you often might see looking very lumpy under the streamlined workout gear. I have had obese, diabetic, or women in recovery from child birth approach my privately in the lockers asking me for advice literally HUNDREDS of times. They don’t know how to use the machines. They don’t know the difference between one machine for upper body and another. Etc.
Granted that you don’t want to get into messy ‘hormonal’ issues with women, but: maybe it might help to imagine women as being young men who were accidentally born with a uterus (lol)? I mean, its not really their fault, its a bit of a physical handicap to have that much hormonal interference, plus, you get all this PROPAGANDA from society, its confusing. Clear instructions, simply telling the truth about things like intermittent fasting, and being encouraging about TARGETTED AREAS really DOES help. Will you consider it?
Thanks for watching!
Strength + Aesthetics eBook
https://strengthplusaesthetics.com/products/strength-aesthetics-workout-program-pdf-ebook
Instagram
https://www.instagram.com/ericfit/
Full body can be good for newbies starting out, but my take on it: the workouts can get inordinately long if additional sets are added, and you don’t get to focus as much on a smaller number of muscle groups plus, your pump won’t be as great with such a limited number of sets… I would say that upper/lower is better overall but even that isn’t exactly perfectly balanced, imo; I would recommend moving your shoulders or arms over to your lower day to spread the workload out more evenly… Hitting each body part twice a week with moderate volume, or even twice within a 10-day span of time perhaps with a light full body day thrown inbetween. Just my humble thoughts on this.
First of all, thanks for the share! Second, I am not the first one to tell you that you look like the son of Ragnar Lothbrok in the series Vikings am I?
I’ve been doing hiit circuits (in group classes) for about a year, they are always full body and I actually really like them. However, I very much want the freedom to work out whenever I want to, not only when there is a class which is why I’ve been super interested in switching to lifting.
But I’ve been having the hardest time taking the plunge for a couple of reasons 1) I like my current classes and really like my trainer, and 2) even though I want to be able to create my own programs, I’m very insecure about it.
I’ll take any suggestions. 😉
Also, thanks for this video. And all your other videos. You’re awesome.
I’m old… 62… Type 2 diabetic… normal testosterone level… Not going to mess with that… Hoping the 5 x 5 program I am following will get me to the point where I can concentrate on building muscle growth and tone in my back, abs, arms and legs Why did you do one set of squats without the belt, then switch? Also you use the ‘thumbs over the bar’ hand position in the squat. Any advantage to that over the full grip?
Hey i have a question would really appreciate your take on the fitness gear plates vs CAP plates, which one do you prefer and why? Thanks
So i have not been in the gym for a couple years. Should i do full body workouts as a beginner or should i do bro split to let me muscle recover?
Ive been running madcow 5×5 and am finding it super manageable and effective… full body is definitely best for me. Also, awesome that you’ve returned, love your videos!
How do you build traps or big biceps and triceps or calf with this split of training…..convince me and im buying your book right now
Great video. Do a video on lifting belts, why you using one?
Reply honestly,
How much success did you have with women ever since you became muscular.
Love your channel and content! I am on my way to the gym to try this exact workout!
I have been splitting workouts into upper body and lower body rather than doing a full body thing because I’m worried I wont see as much result wise when it comes to weight loss and glute development
Thanks for the advice.
I was thinking in this same question, today at the gym. Thanks for sharing master.
Peace.
Full body twice a week �������� gaining weight fast asf with 20 rep squats and dumbbells only
I am finding push pull legs hard because I’m doing chest and shoulders the day after doing biceps maybe I’m doing to many sets
Hi Abby: If I were to do a 3 day full body workout, can I add isolation excercises in the end each time because my main target would be glutes and abs? Or is it useless and should I only stick to compound movements?
Bro splits are only productive for people that are fulltime body-builders etc….total body al the way
I like this but i would like to see you add some direct arm work.. You can super set tricep and bicep exercises to cut down time. You have some bicep activity from the lever pulls, And some tricep exercise from the shoulder press. I still think a curl exercise and overhead tricep exercise would complete the workout. Sometimes ladies want to tighten up the underside of the arm. I hear about the jiggly tricep a lot.
This could be called invisible body building or conscious bodybuilding. Thanks so much coach for sharing your wisdom. God bless. Ram das.
I’ve been trying the full body workouts for the same reasons. I was wanting to incorporate running back in my routine and your last video really helped me. It’s been a struggle for the last few years to balance both running and weights. Thanks for the help with my new workout split!!
If you’re natural Full Body or Upper/Lower is the best program to run “recovery”is the key.
I can never thank you enough for making these videos… thank you thank you thank you. You’re so awesome!
I personally love full body work outside for all the reasons you stated. I have three young children so not only can I not spend everydang day in the gym, i have to be able to use my body on days off! I also find i get less bored with Full body while I’m actually at the gym because I’m muxing it up
Hey there Abby thank you for your youtube videos, I like what you’re doing very much. Would like to see you do bodyweight exercise too!.. That way you get good coverage for people that might be interested in seeing you do those type exercises thanks again kind regards w Robinson
I love the idea of this because when I do a typical bro split, if I miss a day because life gets in the way, it’s really hard to get back on track and I end up feeling guilty and discouraged. There are also some days in the split that I just dread which doesn’t help me keep motivation high. I’m going to try this!
Henry Cavill and Mike Thurston walk into room… I faint…
You look amazing.
Thank you for tackling this topic.
I used to do complete body workout as part of my Olympic Weightlifting training in high school. Lately I have been preparing for a half marathon and I was not sure if this type of exercise (ie squats, deadlifts) would be good for long distance running. Can you comment on this topic.
I love your channel!! So refreshing and super informative. Thank you.
I haven’t been getting in many workouts recently and have been wanting to try full body but wasn’t sure how many exercises I should be doing etc. so this came at a great time! It was very helpful and informative. I love this video style, where you explain things, break everything down but still show a workout.
There is more nuance but to keep it simple for novices.
Body part splits are designed for steroid users, especially if you plan on doing 2 a weeks and full body workouts are good for naturals 3 days a week.
I’ve been considering switching to full body for a couple months and have been slowwwly making the transition but this video finally convinced me. I always trust your judgement as it is thoughtful and evidence based. Thank you! Also btw… love smith machine press ��
great videos vic very helpful, what do you think of chest triceps and shoulders one day rest then legs back and bicep that includes calves?
i am trying the full body 4x / week suggestion!! i have been doing this for just 2 weeks but honestly i love it and i think it’s here to stay:) please post more variations of the compound movements, etc! thanks:)
Vic, I think you are the best person to ask there because you always speak wise and I like your approach to training.
If I was to do 3x per week total body workout, can I do different exercises on different days but for the same muscle group? As for example, if I was doing quads, and I did back squat on Monday, split squat on Wednesday and front squat on Friday. Or perhaps incline bench on Monday, flat bench on Wednesday, and then decline bench on Friday, would that make sense? I mean it is the same muscle group, just a bit different exercise and this way I can train 3x per week each body part and yet hit little bit different angles each time. Thanks for the video, I really enjoyed it
I just discovered your channel and already watched 6/7 videos…
I’ m working mum of 2 baby girls and have few hours to dedicate the gym… and maybe have a fullbody workout could be a good way to save a bit of time doing few more reps of something else ��❣️ thanks
If you are looking for the best workouts guide you should check these guides from Unflexal.
I loved this. Thank you for doing a range of examples from easy to hard on each example. This helps visualize the movements and progression immensely!
Can u add cardio to the end or should u do it on different days?
I’m definitely gonna try it. I’m a little intimidated by the barbell exercises but you always go into such helpful detail so I feel like I won’t totally bomb it lol.
When I do full body days, every part of me is sore the next couple days and I don’t want to workout. So splitting different body parts into different days works better for me ��
Love love LOVE your easier / harder variations. More of this!
The best workout is the one you actually do. I’m a full believer of the bro split. But the bro split is only for the dedicated. If you are a sporadic gym goer, full body is the way to train.
This video is incredibly helpful!!! I’ve been inclined to more full body sessions as the days are getting shorter and with the holidays approaching but sometimes I just don’t know what to do in what order when I’m at the gym its usually way easier to come up with only upper body or lower body supersets. And sometimes I feel like people may judge me in the weight room like I’m doing squats one second and shoulder press the next (??). But this video gives me a little more confidence so thank you! I plan to try the smith machine overhead press but the dang bench is no where near the smiths at my gym:P
Abby, ever since I joined transformnation, all I do is full body workouts ❤️���� I love them
Does it annoy anyone else when we are presented with two opposing options without discussing a blend? I did full body workouts for about six years, with maybe a specific body part burner a couple times a week, with good “gains” overall but slowly. However, I had the biggest and fastest muscle growth doing the “bro split” over the last year and a half. Like, now I’m deciding that “Yeah, ok, that’s enough muscle” after weightlifting for ten years and never feeling bulky or large. So over the last month I’ve switched it up to a full body style twice a week, a focused session twice a week, and a day or two of light cardio and/or yoga. That seems to be working for keeping that muscle while also letting everything pop like it does with full body workouts. I don’t see myself dropping a focused body part day (legs/booty!!) as they have worked well for me and I’m sure there’s someone else out there who feels me on liking that sore feeling the next day. But working in at least two days of full body feels right.
Fairly new to the gym and I definitely prefer doing full body.
i did the smith machine presses in yesterday’s workout, i love love LOVE IT
The older you get the more you need to go “full body”. You cannot pump the same amount of iron at 50 than at 25. When you get older you need to find a way to get a production of growth hormone and testosterone.
Whats the general take on alternating with the two styles week by week?
I’m 12 and I know that I want to start a shopify drop shipping business, but I don’t know how to find what are teh best products to sell. Luckily my mum supports me with me starting a business
Hey girl I love this and I’m going to try it! Do you happen to use a workout app for tracking or putting in your custom workouts?
I should have started this months ago! I needed less time at the gym because of uni but I didn’t know how to cause I was stuck doing my body split ��
I think full-body workouts are more realistic for the average, busy person who can’t commit to going to the gym 6x a week!
Hey can you do a video about how you train during your period? Did you ever have issues with a regular menstrual cycle? I think its a topic often avoided by most female fitness athletes…Thanks!��
Anyone else experiencing lower back pain with 1 legged exercises?? The only 1 legged exercise that doesn’t hurt THAT much are walking lounges.
p.s. I have herniated disks also.
I recently switched to full body gym workouts after seeing your workout split video and I’m actually so glad I did that! I’m a med student and don’t have a lot of time to go to the gym, and it would just unmotivate me all together if I couldn’t get to work on all body parts during the week and focused more on home body workouts.. But I built 4 workouts including all body parts and mainly alternating lower/upper body and I’m loving it! Helps me go to the gym 4 times a week, my Workouts are just about 30 to 40mins and I keep on feeling the soreness in my muscles but not to the point that I can’t walk or workout for 2 days after my session!
I actually focus on 4 to 5 main compound movements that I superset sometimes and then I end my workout with one isolation exercise, usually hitting my legs or glutes and I finish it up with a abs building exercise.. Only been doing it for two weeks but I’m really loving it, I’m feeling much more energetic and it also helped me lose some weight ��
Was definetly looking forward for this video Abby! Please do some more full body workouts or compound movements videos! ��
I do full body workouts since a bit over a year now. It’s easier to balance the recovery level with my karate training and my gym days are limited to two days…if I did 2 days as a split ( Upper/Lower body for example) I’d have an even lower frequency.
I think this video convinced me to do full body workouts now! The past 2 months I’ve started dedicating tuesdays and thursdays to yoga and cardio and I’ve been trying to figure out how exactly I want to lift MWF. I was hesitant to try full body workouts each of those days and I’m really not sure why haha, I’m just so used to the Bro Split. I’m very excited to do full body 3 days a week and see how I progress:)
I loving full body workouts!!! I was trying split workouts but I did it like. Full body is a ��❤❤��
I’d be interested to see a comparison of and proper form for the different variations of deadlifts.
I came off of splits and at first I felt like I wasn’t getting as much pump on each of my muscles. But now I love it. Been doin it for two months now with great results. I feel like I’ve gained more muscle mass because of giving my body more rest in between workouts.
This was soooo informative! I’m going to try the full body split:)
I used to train this way all the time then someone told me it was bad,and I believed him…..ugh. I’m going back to training this way because I loved it.
I’ve recently finished my personal trainer certification and have personal had this debate with another trainer who prefers split days, where I prefer training full body. It’s great to hear your thoughts, I’ve been following you for years. You are so thorough with your research and I love learning from you. Thank you for all of your videos!
Wait wait wait!! Where did you get that kettle bell??! At 7:50 -ish
I feel like full body will be more beneficial to my hectic schedule as opposed to the bro split, I will just have to do some days with a heavier flute focus ��
I want to feel more crippling soreness! Abby, DOMS has left me for good! I know it’s not necessarily a bad thing but I’ll take a video on it ����
i think you need to watch Bret Contreras video about how to do a good form in hip thrust
just sayin’
Good Advice Mike! I’ve worked in a college gym for a couple of years and it always made me wonder what people thought they were trying to accomplish… The only thing I can think that you didn’t directly and specifically touch on in this video is the importance of having a plan for your workouts. Agreed, that was the point, but it was unstated. For new guys/gals who might not have picked up on it, just having a plan is more important than what the plan actually consists of… not having a workout plan is the number one thing I’ve personally witnessed to lead to gym burnout in beginners. If you don’t have a plan, it’s harder to measure your growth and success as well… Anyway, that’s my opinion… Keep pushing!
Do you do this same workout 4 x a week? Or is each day different?
I used to be a runner then did a 180 and tried powerlifting and strength training which I also loved so I’ve always been torn between what to do, it kind of made me stop all together because I couldn’t decide. I thought Id have to choose just lift or just run, thanks for showing me that I can do both! It’s going to be weird moving out of body part training but I’m excited to try!!
Yes you’re back! This video is so helpful especially for someone who’s a postpartum mom trying to get back into working out! Can’t wait for more videos ����������
For anyone who struggles with the hip thrust and feeling it work your butt, set your pelvis to tilt forwards and imagine driving your hips up and back. As Shona vertue says, your pubic bone should be set to ‘offensive’ lol
Totally trying this, I only have 4 days I can get in the gym and this looks a lot less overwhelming than splits everyday while still getting good results.
I’ve been doing full body workouts when I can only go to the gym 3x a week! They’re killer
Eric doing mix up fitness and calisthenics is effective for strength and aesthetics or not what do you think
I personally love full body workouts! I either do fb or upper lower splits and I have most of my clients on fb workout programs as well. In my opinion they’re definitely effective and more appropriate for “lifestyle” clients who are looking to be overall fit and healthy
I’ve always preferred the full body workouts, get it all done in case my schedule doesn’t allow for another workout for a couple days. I have tried the split in the past though, it just wasn’t for me. Thanks for all your inspiring videos! Keeps me motivated!
I have been doing full body workouts for about 3 months now and have been seeing way better results with less soreness. Good stuff. ��������
Abby you look SO GOOD thank you for the best videos in fitness on YouTube!!
So you do those 5 exercises 4 times a week?
Can you make a video about warming up before workouts and stretching afterwards?
I have been arguing with all of my fitness friends about doing full body vs splits FOREVER! Thank you so much for this video, you better believe I just forwarded it to all of them ��
Do you ever do hip thrusts on the smith machine? My gym has octagonal plates which makes it really awkward and difficult to roll the barbell evenly onto my hips! I have been using the smith machine for awhile now for them and I do notice soreness in my booty the following day so I think they work!?
I have this weird fear of going to the gym.. even though I really want to. Lol I’ve never weight lifted there and it’s usually just guys around the weights. It’s kinda intimidating. Anyone have some first time gym advice?
went from eCommerce virgin to “mr. handle yo business”. #respek
What about a mix full body/split? Like day 1: back, bis, hamstring, calves | Day 2: chest, tris, quads and do 3 times a week each?
I always watch the ads right through for you Vic! $$$$ Cheers PLM
I’ll never ever do any type of training apart from twice a week full body workout
Love! Just started doing full body and I love it so much more. Can you do more FB workout vids?
I do split for a month, then full body for a week, working out every other day.
Thanks for this video, Vic. I tried both split and full body for many years. And for me full body works best. I really love the feeling of training all body parts in one workout. It feels like I’m giving my whole system a boost to grow. I do change my routine regularly. Well, it’s more like tweaking and it’s working. I keep making gains. So I’m sticking whith full body!
I used to do split training but when you work out a major muscle it works out the secondary muscle therefore fatiguing it. Why work that second muscle when it’s fatigued? I’m sure you won’t get the best workout then.
Great video Vic!
I’m an old guy, (65) and I’ve been training kind of a split routine for some time now. My greatest problem seem to be my joints, rather than my muscles. I have found that if I place to much weight on my equipment, my joints starts to hurt. So I’m training with weights that I can do 12-18 reps with, and three sets, and that seems to work for me. I also train one day, rest the next and train the other half of my body the third day, then rest the next. Figuring that since I am not twenty anymore I may need more recovery time, and that seems to work well (at least for me).
You just gained a new subscriber!!�� love your energy and the research and knowledge behind every video. Also really enjoyed the face on the front of the kettle bell ��
Splits are great, but, I think most guy’s just do too much,,and don’t recover fully. My split is one barbell exercise, along with two dumbell or cable exercise, all of them 3×10, a total of 9sets per body part, all I can say is, it works well for me. I also, for many years, did a full body routine, 3×6 Heavy barbell, 3×10 dumbell, this worked really well for bulking up and made great gains in strength too! Again, worked for me, may not for you. Best of luck finding what works for yourself! Whatever you do, don’t over train!!!!
I’m still trying to find the best routine for aesthetics but as well as strength. I want to look good naked but lift heavy weight. Currently doing PLP but don’t know if I should break it down to something else.
Personally when I’m Bulking I usually do ‘bro splits’ I.e Chest and Arms
But when I’m cutting usually my go to is Push, Pull, Legs
But ultimately it’s down how you feel when doing certain movements and exercises
I have been trying to get back into working out, but every-time I go I get so sore, and i’m not even pushing myself that hard. I was doing split plan, so let me change up some and not push as hard. thanks for the advice.
Hy!I don’t mind if your videos are longer than usual.You are a fantastic coach.Best wishes to you!:)
Science says you can train a muscle group again after 48-72 hours, so way wait a whole week before you train a muscle group again
Tha.ks Victor for this great discussion! Yeah there are lots of factors contributing muscle growth. I guess keep trying, mix and match, split and fuss reps and sets could be the key, correct?
I did full body workouts for 2 months and did see some results but not as much as I thought I would… The workouts weren’t hitting any one area hard enough sooo I went with a split routine 3 days on and 1 day off. On the 3rd set of days Im very happy with the results so far… I dont think anyone is doing it this way but would like to know if others have done this or something similar
Brilliant, just the answers I was looking for. I’ve been doing split training for years on and off, training to failure and past with 6-8 sets per bpart.
Strength gains have been good but the damn soreness on the zoned areas is exactly what you said. And after 2 6 months I stop due to being so annoyed at the pain Ive been in.
I’ve heard that more frequency with less muscle damage may be better. so thanks for the video, I’m gonna do full body with less sets a couple of times per week.
but I don t get the logic of fullbody workout if you want to build muscle mass I hit legs/shoulders hard for example tear those fibers eat properly rest a day so body will concentrate to feed and grow that area so after a rest day hit chest bicep feed rest hit tricep back feed rest inbetween you can to smaller body parts and it works for me thats the best method
Working two muscle groups a day is boring af. Takes forever, and isn’t for everyone. Find something you enjoy & interests you
I love full-body training. Usually start off with squats, deadlifts, and bench press, then move on to 3 sets of back, shoulders and arms or legs. Every training day, I’ll do an extra couple of sets on a certain body part. Monday…triceps, Wednesday, biceps, Friday, a couple of extra sets of back and legs. I start the week with low volume and heavy, and end the week with a bit lighter and higher reps. Have seen some good gains, and I’ve lost about 25lbs of body fat over the last 8 weeks. Takes about 1.5-2 hours which is a bit long, but I can manage through and my body recovers very well. Plus hitting each muscle every 48 hours will get you some amazing gains. Eat right, and sleep well.
nice video. One feedback, you communicate very well, but I am not sure if you are aware but there is a constant audible swallowing. If you are already aware of it and don’t care then please ignore this feedback.
Thanks man for your great explanation, i was confounded before watching this video. It is very helpful, now it’s getting obvious… thanks again vic.
Split it up. Do a full body workout for 2 weeks. Then transition into split workouts for 2 weeks. Rinse and repeat.
Great videos Vic, love how you explain concepts so articulately.
i kinda just started working out in the gym (i swam a lot before) and i still feel like i have no idea what i’m doing and i’m too insecure and weak to like go to the weights area to do squats and hip thrustsso for now i’m sticking to the machines haha but i do try to do all different kinds of exercises so i guess that’s a start (sorry for this ramble i loved this video!)
man I love your video I always think about the split routine and I always tell my self that doesn’t sounds right…and that advice at the end…you are a good man Vic:) thanks new subscriber:)
i hate getting older, i like going beast mode and training with insane intensity but then i don’t recover, it was very different when i was younger, i think though im gonna try doing 2 normal full body routines and one with full workouts for every muscle group each week and see how that goes.. cause i tried it and each time i did it i’ve seen really good gains from this but its a bit insane:P
Thanks Vic! for the great advice. I really started the full body workouts because of my splits longer time for recovery and it is a pull back for nice and confident workouts. Full body works great and I can even recover my weak body parts such as legs and triceps very easy. I work the other day (hitting 3 times per week).
Fullbody 2 a week one Heavy one med/light 1-3 working sets 1-1/2 hours long. Only way for naturals.do it for a year see yourself
This is a great video man. Very well spoke and broken down. And much respect for the ending.
As far as splits go, I’ve tried several, and I have to say push/pull/legs has to be my favorite. Upper/lower is great too. I usually mix up my split based on my schedule and goals at the time. 4 on 1 off worked amazing when I was cutting and for bulking the push/pull/legs seems to be more optimal.
Don’t be afraid to experiment guys. Everyone’s body reacts differently.
and.. what about upper body/lower body/rest and repeat..? What is your training split? please dude answer me
yes that is right muscles you earn naturally stay. as for me i don’t want to be massive, just look reasonable in a pair of trunks when i go swimming and be able to look nice in a pair of slacks.
thanks for this. At 61 years of age and just starting again doing wts i have to be fairly careful. A whole body routine is probably a bit too much as by the time i get to the end of it i am quite fatigued. i think i will go and do say half and half for a few sets after my swimming or on my days off. i already swim ( i am a swimmer rather than someone who swims, if that makes sense), cycle and walk in countryside. I did a lot of wt lifting in my teens and believe it or not the muscle memory is still good. Thats a legacy of training hard and NEVER touching drugs. Anyway thanks a lot for your videos, and advice.
Vic you are awesome man and you explain everything so fluently and i am amazed that only 14 thousand ppl watched that vid insdead a nuber with 2 more zeroes like the other retarded fitness chanells which suggest nothing but stupid advices on supplements and no emphasis on mind-body connection which you are stressing.
Love your all vids man keep them coming.Respect
I found you today on youtube and I can’t stop watching your videos and listening to your advice.You are amazing!
I read about Steve Reeves’s workout. It said he did a full body workout 3 days a week. However, it also emphases that he was genetically gifted. There’s a guy at my gym who appears to be genetically gifted. He doesn’t lift near the weight or the volume of reps that I do, but he looks great! Like a little Hercules. How about talking about genetic gifts. The Hodge Twins, Yo Elliot and POG have talked about this. For example, I’m built like a fire plug, I work arms twice a week for 4 years and I don’t think I’ll ever get a muscle peak like yours.
I have found that balance is the key to a great workout,
Intensity doing a couple muscle areas allows a mental
connection of power and growth. I like the feel of my power. PLM
Hi Vic! I sent you a message on facebook. Can you help me out on my workput routine? I’m an ectomorph.
Sorry, come again…I could not understand the crux of the video, it seems Vics does not like any of the routines.
Great video. I used to do full body workouts, then went to a few variations of bro-splits, but now I’m back on full body. I love it. After five years of training, my body responds well and I feel strong too. Current workout is:
Handstand push-ups
Standing barbell press
Pull-ups or front levers
Push-ups or bench press
Bent over barbell rows and Romanian deadlift superset
Dips
Pistol squats
Leg raises
Weighted sit-ups
I just do it twice a week, but it’s a tough workout. What experiences have y’all had?
Thank you for inspiring my next step. I highly recommend your videos to anyone who comes to me for advice. Thank you!
I would be one of those guys who would, as you say, benefit from doing the full body workout, having come from doing a lot of split routines.
Given the plan is 3 days per week, I presume we would be focusing on Chest, Back, Legs and Shoulders?
Chest = 2X Chest Press 2X Flyes. Back = 2X Barbell row 2X Lat Pull-down/pull-ups.
Legs = 2X Squat 2X Deadlift. Shoulder = 2X Military Press 2X Lateral raises.
Does that sound about right? Would you mix it up day to day, change the exercises?
I guess I have too many questions to ask here, so am probably not alone when I ask if you could create a video for a full-body routine.
Thank you Victor:)
Kindest regards,
Matthew
Great video Vic. Thanks for keeping us natural fitness gurus motivated. It’s tuff staying natural when a person can simply look around and see how easy it would be to enhance with drugs. I’m a skinny guy so I can’t say I haven’t been tempted, but seeing videos like yours always snaps me back into what’s really important my character. You’re a class act Vic, keep up the good work.
Couldn’t have seen this vid at a better time. Thanks Vic. I have your book and DVDs i’ll give myself a refresh. Makes so much sense though, Ive trained 10 years and thanks to your techniques i can hit a muscle and fatigue it in few sets but the temptation to do more is always there. Going to do the full body routine so one muscle doesn’t receive
too much trauma and I can recover. If not it’s taking 4-5 days to stop being sore.
Way to go, Vic.
Great breakdown of the pros and cons.
Getting a bench on a Monday like finding a clock in a casino.
I absolutely love your balanced approach; it is the most sustainable way to grow into a long term, healthy lifter.
Peace, Love & Muscles,
Michael
Great video vic! I was wondering if maybe you changed each exercise for each bodypart on the three day workout would that be beneficial? For example day one inc bench and flyes,day two Dips and flat flyes then day three inc bench flyes the the following week the first workout would be Dips and flat flyes and so on? Also you don’t mention the small bodyparts, how many sets / exercises do you recommend for them? Thanks for your time vic
Do a complete video on how you can build muscle at home without advance gym equipment please
I know many females that run Push Pull Leg variation like this: Legs(quad focus), Pull(Horizontal based rowing, including deadlift, and biceps), Push(chest, shoulders, triceps), Legs(Hamstring focus), Pull(vertical based pulldown type movements, biceps). Abs and Calves thrown in there.
How do you fit 4 full body workouts in a week? Do you workout each other day? How aren’t you sore for the next workout? I am still sore two days after…
Absolutely loved this video Vic, very informative. Thank you:)
I find with being busy.. I do 1 set of every thing..takes about 40 min.. and I get my energy buzz from it..and because its just one set of many exercise then its not that intense and so can do it every day.. my question is is intensity needed to grow stronger? Its like ive found a happy plateau..I get the natural high from doing it so feeling good is still some kind of benifit.. is one set 5 days a week the same as 5 sets one day a week?
Whn u say 3 times a we?k, do u mean we should workout evry alternate day, ex mon, wed, fri n take a day off from gym in between? Or workout 3 days consecutively mon tue wed n thn take rest?
Awesome video! I think the ideal routine is largely dependent on your personal level of training. For instance, when you are a more advanced lifter, you may require more volume/intensity and possibly frequency hence your muscles can handle more whereas a beginner may benefit more from a full body 3x per week.
you should have hundreds of thousands of followers Vic, all great advice, thanks.
Sat through the whole video and didn’t get bored once. You’re a great coach and someone I look up to! Thanks for the advice.
I admire how you did not edit any part of this 11 minute video. Looking forward to more of these longer and in depth content videos Vic! Thanks for posting!:)
Can’t do squats or lunges anymore to serious injury. Nowadays i do leg presses, deadlifts, hip thrusts, leg extensions and curls for lower body.
Thanks Vic. I did splits for years, switched just a few months back to Full Body, with a rest day in between and honestly I have made more noticeable strength and muscle gains even in few months then I noticed For years at splits. At first I thought I’d neglect body parts and short change myself, but Full Body, for me, is where it’s at
honestly i’ve been doing full body 3x a week but i’m finding it hard to keep it up. Usually my muscle soreness from monday for example lasts until wednesday and i don’t want to overexert that muscle so i usually lower the weight/frequency, meaning that i can’t hit that muscle as much as I want to. Definitely considering splitting my workouts up so I don’t have to keep delaying/skipping workouts because of muscle soreness. Can anyone relate?
.I have a request though vic.If you kindly give some tips on how to properly structure a full body routine.How to apply them for muscle mass purposes..Need some help here. LIKE THIS SO HE CAN SEE AND HELP US ALL OR SOME OF US!!!
Hi Vic! Really good video, thanks for posting it! But I think that a lot of guys /me also/ are confused. We were doing traditional split and now we are curious about trying the full body 3x/day but we are not sure how exactly the plan should look. You said 4sets per big muscle group but what about small ones? And do we mix different muscle groups or do like 4sets chest then 4sets back etc or chest, back, legs and repeat (you have the idea…) So is there a posibility of you clearing out these answers? Thanks a lot. And thanks again for posting such a inspirational video!
Fuken hell, you are the biggest inspiration for me Mo.. The way you handle shit and life in general is something I aspire to, you just do it your way and don’t give a fuck about what anyone else thinks, and live the best lifestyle in doing so!!
Hey mo i really love your videos! I’m just beginning on bodybuilding. mind if i ask you a question on your hair? do you know what to tell your barber when you go for your specific cut? i’d really appreciate it.
Mike, my forearms get tired before my back on back day, can you cover this in a future video?
Sunbeds are bad Mo don’t use them to much, they are banned where I live because they give you cancer.
Hey Mo and fellow subscribers. Can you check out my fitness store, would love to know what you think. You don’t have to purchase anything if you dont want to, I just would love some feed back if possible! I am trying to enhance the User Experience, but the best way to do that would be to gain feedback from others. It would mean the world to me to have your support! https://tinyurl.com/ybnbcomc
What’s your height mate? You have a similar bone structure to me with longer limbs, etc. I’m at 6’2. You must be 6 foot right?
Mo would you ever come down to Falmouth Cornwall to train with me as Falmouth is not that far from Plymouth?
Sick content man, you’ve inspired me to start going the gym ����
Hey Mo can I get a like!!!
Been following u for quite some time now and a big fan. I’m very close to the shirtless look.
Song is Koven / Another Lover (can’t even put them in the description anymore because youtube manually detect it) kunts