4 Day Weight Training Workout for Bodybuilders


Bodybuilding VS Strength Training | ARE YOU DOING THE RIGHT WORKOUTS?

Video taken from the channel: ScottHermanFitness


20 Minute at Home Flexibility Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer Day 4

Video taken from the channel: Bodybuilding.com


Training only 3-4 times per week? | TRAINING SPLIT [4K]

Video taken from the channel: The Boston Mass


The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

Video taken from the channel: Jeff Nippard


Day 1 | 30 Minute at Home Strength Workout | Clutch Life: Ashley Conrad’s 24/7 Fitness Trainer

Video taken from the channel: Bodybuilding.com


Chris Bumstead’s Off Season Chest Building Program | Pro Bodybuilder Workouts

Video taken from the channel: Muscle & Strength


Workout Split for a natural lifter

Video taken from the channel: mountaindog1

4 Day Workout Program Outline MondayChest & Biceps TuesdayBack & Abs ThursdayShoulders, Triceps & Abs Friday Legs. Training Why Bodybuilders Are So Much Bigger Today. Here’s what has changed, and what has been learned. Read article.

Healthy Eating Size Split: 4-Day Workout for Massive Strength Forget about abs and calves. Gain maximum size and strength with the most effective exercises known to man. Exercise/ Routine #4 # of Sets # of Reps *Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. Pick the weight up and do as many reps as possible.

Keep this up until 10 reps total are completed.* MONDAYS: Leg Press: Diminishing: 10 reps total. 4 Day Split Workout for Building Muscle Monday: Chest and Triceps. Tuesday: Back and Biceps. DB curls: 4 sets of 8-12 Wednesday: Shoulders and Abs. Thursday: Legs and Abs.

Stretching: Stretch before and after your workout. Dynamic stretching before you begin lifting. 4 Day Strength Training Workout for Bodybuilders — Tiger Fitness Eat like a bodybuilder, train like a powerlifter. That’s how the saying goes. Learn how to build muscle by training for strength gains using the big lifts.

The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. 4 Day Maximum Mass Workout A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. In my last two-part article series, I described my 11 principles for bodybuilding training.Now, I want to make things even simpler for you. I’m now going to provide you with a couple of plug-n-play – make that plug-n-train – templates that you can use to quickly and easily design a slew of great, no-nonsense training programs.Since I generally recommend training four or five days per week.

The four-day split pairs a large bodypart (chest, back, shoulders, quads/hams) with one or two smaller muscle groups (tri’s, bi’s, traps, calves, abs) in each workout. This helps ensure that you’re fresh when doing your heaviest compound exercises. Weeks 3-4: Intensity Boost.

4 Day Power Muscle Burn Workout Split This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets.

List of related literature:

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Is it beneficial to train six days a week, or should a drug-free bodybuilder train just three or four days?

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

• Use the 3-body principles to craft a workout that you can perform at different times of the day, or in different places.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

For example, you could do a two-day split working chest, triceps, and shoulders on Day 1.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Strength training: do strength-building activities 2 to 3 days per week that involve all major muscle groups.

“Lippincott Manual of Nursing Practice” by Sandra M. Nettina
from Lippincott Manual of Nursing Practice
by Sandra M. Nettina
Wolters Kluwer Health, 2013

Example of Seven-Day Training Week in Two-Week Peak Period with Workout Types Based

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

You should aim to complete two or three strength workouts a week, leaving a full day between them, and I recommend alternating the two full-body routines.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Each body part gets its own day (chest, back, shoulders, arms, legs), and thus each body partgets directly trained onceper week.

“Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded” by Michael Matthews
from Beyond Bigger Leaner Stronger: The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded
by Michael Matthews
Oculus Publishers, 2014

These recreational bodybuilders will probably get the best results from training three times a week with a total-body routine.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • upper-lower-upper-rest-upper-lower-rest works best at least for me. the most imoprtant parts are rest&recovery, the split itself is not as important as most people think..

  • I’m currently running Legs(quads), push, pull, legs(hams), rest, arms, then repeat. I’d describe myself as having more of a “trunk” physique since my limbs are longer and harder to fill out

  • Why the f..k isn’t “Day 5” the next one? Where is the logic in watching “Day 3” after “Day 4”? This is happening with every video of this series. WHY YOUTUBE? WHY?

  • Just did this stretch workout! I feel soooo much better my body isn’t as tight as going into the workout. Thanks for sharing. I weighed 399 and I’m down to 371 this morning.

  • I do full body workouts 3 times a week. Limiting to 2 exercises per body part one major and one minor movement. 2-3 metabolic sets with one peak work set per exercise/going forward it.

  • I’m on week 4 of a 4 day split. I’m doing Push/Legs/Pull/Legs. My rest days have been to just go light on every second leg day. This is on the back of a 12 week,4 day split I finished of Push/Pull/Leg/Rest. I am 100% over-trained at the moment but that didn’t happen until mid last week. I’m fixing this as we speak. Recently, I saw a few of your videos that helped me understand I am not being lazy but I am exhibiting classic signs of over training. No significant injuries, just classic burn out/soreness and low quality workouts. I am 37, 208lbs. Work a physical job, 1/2hr1hr/day of dedicated walking and eat 2370 kcal/day (200-230g protein). I am an lower limb amputee and I have an artificial knee and hip. I am natural at the moment but want to take a cycle and/or some HGH so bad. I feel “this is my time” and I want to hit my peak before I inevitably need another surgery down the line. Anyway, you have such great advice. Thanks for sharing your knowledge and passion! You have helped me so much in my fitness journey and I’m just some guy. Thanks again John!

  • So do I understand your recommendation correctly, each set should be to muscle failure no matter the target rep range and adjust the weight up or down with each set if necessary?

  • I do full body every three days, but last months I don’t feel I have enough power or motivation to finish my workouts. After I squat for 1 hour I move further in the workout with not so much enthusiasm. I’m considering to split the training in lower body and upper body
    twice a week per each split.

  • Hey John, you are right about the fun part, I am so stressed about my workouts and yeah… I sometimes think that I should just take it all in hell, put it away. The sets, the reps and stuff you know. Just train. Train smart, with good form, no stress, take it easy. Go to failure when I want, just don’t stress right? I mean decades and decades before people would strictly train like how they thought, how they felt and what they believed to be true and they had great results. Yeaah, keep it simple stupid!

  • I’ve been training others since ’78, bottom line…the simpler the better! Best to put a LOT into a little (exercise pool) than visa versa.

  • I do a body part every 6 days because every other day I take off b/c of injuries. Chest/tris off, back/ bis off, legs/shoulder’s off.. rinse & repeat. Is that enough?? Thinking about eating body part twice per week less volume… being 58 does not help. Being older is time off better?

  • Been natural lifting for over 13 years. ALWAYS use bro split 1 body part a week.It works and works well problem is the older i get the shittier my recovery gets problem is i do so much volume up wards of 45 sets balls to the wall for chest etc its fucking me up i just cant recover i still say use the bro split but training balls to the wall like me just isnt possible to recover the older you get this made no sense but ill tell you im not scared to rest 3 days but ive reached my genetic natural limit so at this point it dont even matter

  • More stretching real time like this. Maybe some foam rolling too For some reason i wont do either until a real time like this video.

  • the infinity mirrior reflection is how I see working out just when you get in a good one don’t rest on it just keep going and going,,,,,,,,,,,,,

  • francesco castano preaches to train one muscle group twice a week. But the workouts, lets say chest for example, you are only doing three workouts. which is basically all you need. You are not doing 7 different workouts for chst and 7 workouts for shoulders. so i do

    back triceps
    biceps legs
    chest shoulders
    back triceps
    off. Then you start next monday with biceps legs and it zig zags. You keep doing that cycle. IMO thats the best split for a natty.

  • I just figured it out!!!,after three years of fumbling around different splits,Mountaindog1,you have opened my eyes,my chest and shoulders are lagging due to shoulder surgeries,so this is what I came up with…. Monday-chest/shoulders,Tuesday-back,Wednesday-legs,Thursday-shoulders/chest,Friday-bi’s-tri’s,my back,legs and arms are big, I just need to bring up my chest and shoulders,thanks dude

  • I am a fitness trainer worked in several gyms for 18 years.

    The best muscular bodies I have seen through all these thousants bodybuilders I have met were being accomplesed with the good old BRO SPLIT. (Natty or not)

  • For God so loved the world, that he gave His only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life.
    John 3: 16

    “…Repent, for the kingdom of heaven has come near.”
    Matthew 3: 2

  • I am doing the same thing emphasize my weak parts legs, calves, and back and basically maintain the rest. I don’t even have to specifically work my shoulders chest and arms they grow anyway.

  • Favourite channel for me. So down to earth, honest and knowlegable. I train 4 times a week.
    Monday, chest, back, shoulders.
    Tuesday, Legs, calves, abs
    Wednesday, rest
    Thursday, chest, back, shoulders
    Friday, rest
    Saturday, Deadlift, legs, calves
    Sunday, rest.
    I throw in biceps, triceps and more abs where I feel like it.

  • As explained in Muscular Development mag, metabolic stress triggers muscle GROWTH. Short rest intervals trigger greater increases in growth hormone, testosterone and various proteins. Apparently, heavy lifting trains the muscle to contract when force is applied whereas in bodybuilding the high repetitions increase various chemicals in the body to hold more water in the muscle cell. That water and chemicals are needed for the increase in endurance that bodybuilding places on the muscle. Thus, when a bodybuilder stops lifting, his muscle size tends to diminish more rapidly than a strength athlete who has actually increased his muscle size by the muscle adapting to heavier stress loads.

  • Push/Pull. Push with legs added (Squat and focus on Quads and the anterior muscles), Pull with deadlift added (focus on hamstrings and posterior chain involved).
    I combine this with whole body workouts due to time constrain where I have to work for two full days without being able to train at a gym. These full body workouts is done in an alternating manner where antagonists are trained back and forth. For example. Chins and military press. Flat dumbbell benchpress and Barbell rows and so on. I choose either to deadlift or do the Squat, not both on a full body workout. I may also do just 1 set for body parts that are already good and keep doing 3-4 sets for the ones lacking in the full body routine.

  • Way to much wasted time stretching and warming up. Jog in place for couple mins, stretch your arms for a min and do about 7 squats no weights and do 10 push-ups. You be plenty ready for a work out.

  • I’m a full body split fan. I’ve been doing push pull leg for a while but it was exhausting especially at the end of the workout. I started to see good result for full body split. I do three times a week with cardio in between.


    “Althought drugs can help people recover, that does not determine how your training split should be”

    “The drugs, yeah they can help you recover faster but again it really comes down to how quickly do you recover”.

    Guys, i mean come the fuck on.

  • Legs/back/chest/off/arms/shoulders/off has been working well. Getting a good response from each group with the extended recovery. Lifting heavy but light enough to keep the reps between 6-10. Great videos! Thanks for the help! #mountain-titan

  • I’m 27, 172cm (5’6”), 70kg (155 lbs) and train for almost 10 years but suboptimal nutrition and many breaks, so I only Bench 80kg (175lbs) and squat 100kg (220lbs) and weighted pull up with +20kg (44lbs). Is this a good program for me or shall I go with a more novice like program like full body?

  • I’ve just recently gone from 3xweek full body compounds to a pull/push/legs/push/pull/legs/rest, and I cannot figure out what this split would technically be called

  • Sat-Push 4×12 individual upper body shoulders etc., 6×6 bench with 3 x 5 negatives. 200 gram carb increase day before + 2500 calories. 250 gram protein.
    Sun4x10 pull body parts & shrugs, 100 assisted pull ups, although decreasing to 60 for warm uptime.
    Monday-legs 4×10 various inner outer quad, calfs, & hamstrings 20 min walk treadmill.
    TuesPush upper as described above less reps.
    Wedcardio gym off
    Thur-pull as described above
    Fridcardio gym off
    Have tight schedule with kids which limits time. What do you think John?

  • 1. Legs / conditioning

    2. Push/Pull

    3. Arms / small muscle groups / core

    4. Active recovery / cardio

    5. Dynamic legs / Sandbag carry

    6. Upper body whatever isn’t sore

    7. Cardio / active rest.

    This is the best split for a natty who likes high volume and higher frequency. If you have the means, this split will get you stronger, you will still grow, and your fitness will improve dramatically. Royally fuck these bro splits. The classic men in the 40’s and 50’s didn’t do them and they were a hell of a lot stronger than you! They also looked better.

    Edit: I wasn’t saying anything negative to the mountain dog himself; I was referring to the 150lbs soy boys that think bro splits will build their body. All my respect good sir!

  • Natural lifter
    Monday: chest and tris
    Tuesday: back and bis
    Wednesday: shoulders
    Thursday: legs
    Friday: bis and tris supersets.
    Typical “bro split” but I find that it works for recovery and have gotten stronger since doing this.

  • Heavy legs Monday
    Heavy chest and tricep Tuesday
    Light back and bicep Wednesday
    Rest Thursday
    1.5 hours cardio and light legs Friday
    Heavy full arm Saturday
    Rest Sunday for Jesus

  • What is your experience with this split compared to a push pull legs split? I work about 3-4 days a week with all-day shifts and therefore i am not able to workout the required 6 days with a push pull legs split. I can see that this split can also be done with workouts 4 times a week which would suit me better. However i can’t help myself from questioning whether or not there is enough total volume for each muscle group with this split.
    I would appreciate if someone could comment there thoughts in this. Thank you!

  • Dear Jeff, love the content and this specific video. Do you (or any other youtubers) have suggestions for shoulder friendly chest exercises? I have a torn rotator cuff in my left shoulder and am trying to put on some mass. My plan is to pull as much as I push (or even more so) to help support and stabilize the upper body posterior chain. Thanks guys

  • My Spilt

    Monday: Deadlift & Close Grip Bench Back & Triceps
    Tuesday: SquatLeg & Shoulders
    Wednesday: Competition Bench Chest & Biceps
    Thursday: Deadlift Back & Triceps
    Friday: Squat Legs & Shoulders
    Saturday: Competition Bench & Deadlift Chest & Biceps

    Works out for me kinda like a PowerBuilding Program I Deadlift Three Times, because my Genetic Gift is my Back & Quads And they have really Fast Recover. Also Got a Decent Genetic Chest Strength just not as great recover weak point on my bench is triceps so Did some Isolation Close Grip. I Hate Squatting but have to do it for Powerlifting so Put that in.

  • Very excellent and brilliant video sirji of chest workout and keep it up and keep going hard and be strong ������������������������❤❤❤❤❤❤❤����������������������������

  • Great Content as usual Jeff.
    This one works works for me I’m a Rugby player I’m 6ft1 and play at the back.
    Dirt Trail Biking on a hard tail push bike even better when it’s raining, Wow Iv never been so humbled, I done it while I was recovering from an mcl injury and now do it 2-3 times a week and the odd day sprinting with my regular training, believe me 3D Delts, Traps/Neck/Lower back, Triceps, wrists and Legs mainly calfs and gluteus maximus the workout itself is very explosive.
    Get some good carbs and pre-work out in the system then pray for it to rain and give it go guys����

  • John my split is arms back M,W,F and chest an shoulders T,Th,S I also do 500 calories of cardio 5 days a week on the elliptical. I’m natural and have high intensity and high volume. Is this okay!?

  • I am in the natural part of bodybuilding and I train one muscle group a day rest 1 or 2 days. Always hit legs after 3 muscle groups or workouts. If I miss a day I just continue on with my routine from where I left off. For example:
    Back day
    Chest day
    Tricept day
    Leg day
    Bicept day
    Shoulder day
    Back day
    Leg day…..
    I also will change muscle group order month to month as well as change up my workout as everyone knows confusion is key everytime I do the muscle group again. There are hundreds of variaions to train a single muscle group like biceps and triceps. It has worked amazing for me. But as always everyone is different. Anyways that’s my two cents hope this might help someone.

    Good info mountaindog!

  • Drugs 100,000 % work. Let me make it clear even if you don’t workout out. I have worked with cancer patients for years who dropped 60100 lbs and are in bed 22 hours a day. As soon as they get on steroid therapy, i have seen tennis ball size biceps growing out of there arms.

  • Push/Pull/Legs+Core 4EVAH. I alternate between 5×5 and 3×10, usually leaving one rep in the tank. Rest days are unscheduled and taken only when needed. Lifting typically 6 days a week in the a.m. w/ cardio in the p.m. and 2 of those sessions are HIIT cardio on a bike. I also stretch and do soft tissue work. Currently have my diet structured for body recomp.

  • My split is 3 days heavy weights, with 3 sets of rest pause at the end of each exercise, and 3 days lighter weights, higher reps and a few drop sets at the end of each exercise. There are some weeks that I feel better than others but overall my body can take it if I get sufficient sleep (having a son and full time job makes it hard at times)

  • Hi I discovered a place where you can find great deal of new meditation tips available online. All you have to do is type: “MindYoga4U” in Google. It will be very useful for you.

  • I train an upper/lower split 5 days a week with focus on biceps, abs and shoulders: Mon: Upper Tue: Lower Wed: Biceps, abs and shoulders Thur: Lower Fri: Upper. I find this split really good and suits whatever needs I have in terms of volume and freq.

  • I never fell sore my biceps ��.. I try so many programs high volume.. Low volume with high intensity… maybe I must train my biceps �� more frequently and my delts too…

  • Tennis Elbow. I keep getting it either on my left or right arm and have to stop training fit a few months until it goes away. Everything else is on point, but the god damn tennis elbows. 36 years old. Its over.

  • Yeah, I tried the two times a week thing. Took me about 3 weeks of intense training to overteain myself sick, took me 3 days to regain my strength not even fully then getting back to the gym slow and low, my muscle contractions were shit, pump was shit…needless to say Ive learned my lesson a few times now over the past year of seriously training.

  • I’m 40, been lifting for 2 years. Natural. I have workout A and workout B…I do each twice a week. I add in a workout C to make up any volume deficits.

    Workout A is chest, triceps, biceps.
    Workout B is shoulders, back, legs.
    Workout C is miscellaneous volume involving a combination of A and B.

    I essentially adhere to MAV…minimum and maximums of volume while still being able to recover. I keep a daily log of my workouts, too. I’m still learning, and have found Mr. Meadows to be extremely helpful. Thanks ����

  • as a 60 yr old lifetime natty pro, my one rule is never do legs and back on simultaneous days. Either throw arms in there or take the day off completely. You grow when you recover.

  • Monday Chest (9 sets), front delt (5 sets), Side Delt (5 sets) rear delt (5 sets)

    Tuesday Back (10-12 sets), Traps (6 sets)

    Wednesday Arms/bis, tris (10 sets each), Legs (10 sets)

    Thursday Chest (9 sets), front delt (5 sets), Side Delt (5 sets) rear delt (5 sets)

    Friday Back (10-12 sets), Traps (6 sets)

    Saturday Arms/bis, tris (10 sets each), Legs (10 sets)

    Sunday Rest

  • I’m 43 and I train full body every second night, I usually do 2x chest exercises 2x back 2x shoulders and 1-2 legs depending on how they feel.

  • Isn’t modern tech amazing?
    The way they can splice video of a long socked cheerleader from the 21st century with an oiled up jock from the 1920’s in that funny, sped up moving 16fps projection is incredible.
    Thanks for the hilarity.
    Ps. “I see sweat coming down”. That woman is obviously psychic. But she already knows that.

  • Im 46. Right now I divided into 5 parts. Do a 3 on 1 off cycle so the rest day moves. Which ever part lands after rest day get hit hardest. Parts in order, Back Chest Arms Shoulders Legs. I don’t compete so I change splits about every 3 months to whatever looks fun or effective and don’t worry about cutting that often.

  • I do upper lower, one day explosive strength, the other hypertrophy volume set out Monday upper Tuesday lower, Wednesday off Thursdays upper hypertrophy, firday lower hypertrophy weekend rest.. Opinions?

  • Anybody have any success with full body workouts? My schedule is unpredictable and all over the place. It’s hard to stick to a set routine. I have gym experience in the past, but haven’t lifted for about a year due to bilateral inguinal hernia repair and loss of motivation.

  • I’m an old timer who has started lifting again for the past seven years. I’ve been using the old Pyramid system of sets and reps that I learned from long ago. Set 1 10 reps, Set 2 8 reps, Set 3 6 reps, Set 4 as many reps as possible and increasing the weight at each set. It always SEEMED to be a good way to workout because the first two sets “warmed up” the muscles for the work with the heavier more stressful weights and sets. I learned that routine from an Olympic lifter and now I’m starting to understand why I’m having such a hard time building muscle SIZE and fullness if I understand what you guys are saying in this video.

  • Wir alle wissen, wie so ein Körper aufzubauen ist. Und in was für eine rasanter Geschwindigkeit. Es ist kein großes Geheimnis mehr. Selbst Krappelkids wissen mittlerweile wie das ganze funktioniert. Vergiss den Kalium und den Magnesium nicht. Vor allem den ASS und Prasugrel und den Candessartan!��✌

  • Hi! Just a biology student passing by ^^ Your video is GREAT, but your subtitles and captions for “metabolic stress” say “anaerobic glycolysis”, and glycolysis is always anaerobic. It is what follows that requires oxygen.
    Except for what is a misspelling I guess, you two are awesome!

  • Why is it that most classic physique guys train with way better form and range of motion than open class mass monsters? Chris actually brings the barbell all the down to his chest when pressing. Open guys would half rep it lol

  • There are LITERALLY over thousands and thousand of workout videos around, but non off them from Muscle & Strength are boring!! Always like to see those ones from you guys!! Thanks to Chris too, of course!

  • ” Am i huge yet ” ���� Thats my saying everytime i do 1 set and Maybe not that heavy ����
    GREAT video ���� C Bum does explain very well

  • I’m about to start a 5 day total body split similar to Jeff Nippards…I changed the order up and decided to have an arm focus day instead of 2 leg focused days…if I’m focusing on a body part the next day or just focused on it I won’t do any of it..there is a lot more but it would make this comment way to long….what are your thoughts

  • Why is Michael’s face dry, yet his body looks like somone oiled him up like he’s going to the beach. Kind of unnecessary. Video content is plenty. Grease?? Why??

  • This video has great information, but I am confused about the best diet plan which i need to use, only because I have never used any. Anyone tried using the Custokebon Secrets? I’ve noticed several folks refer to incredible things about Custokebon Secrets.

  • Monday Deadlift, Squat variation, Back accessory’s
    Tuesday Off
    Wenesday Overhead Press, Bench Variation, Shoulder accessory’s
    Thursday Off
    Firday Squat, Deadlift Variation, leg accessory’s
    Saturday Bench, Overhead variation, Chest accessory’s
    Sunday Off
    Thanks for the Vids, Priceless knowledge

  • Crith Bumthtead my favorite black natural athlete. Still remmeber when I cried when he got his gymthark sponsorship and won his first O

  • So if you’re cutting down weight after a long bulking phase would it only make sense to work towards strength??? If im on a low carb diet there’s no way I’m gonna be adding muscle mass

  • He seems so lighthearted and adorable encased in all those humongous muscles…I enjoyed his meal prep videos too, he knows his way around the kitchen…

  • He was benching with thumbless grip aka suicide grip and as he moved to 3 plates per side cbum switched the grip too…some wisdom for beginners in video �������� love cbum video on m&s… Any Iain valliere videos coming up?

  • Howzit from South Africa! �� Awesome workout! Looking forward to your future content! We love training with resistance bands at home too. Our Last 2 videos are a Leg and booty workout for ladies and Chest, shoulder, back and bicep strength workout for guys (or ladies). Would love to know what you think!

  • Starting again after 1 month of doing nothing.. I definitely feel the difference.. so don’t stop doing these after you are done KEEP MOVING

  • I read a lot of people keep on talking about Episoketren System. But Im not sure if it is good. Have you ever tried using this popular training program?

  • Really perfect, I feel always good after this stretching. Somehow it’s always easier to breath after it, thanks a lot for that video:)

  • I followed all the way and I feel amazing, had this back stiffness for a while and doing this stretch my first time helped me a lot…Thanks guys, IAM going to subscribe and follow through

  • The stretch is too long and too slow before a workout. Active stretching before you workout is way better. Not slow Yoga stretches to make you fall asleep �� ��

  • Hey guys! I decided to put my new Upper/Lower Size and Strength Program on sale again for the weekend only: http://jeffnippard.com/programs/upperlower I just finished up Week 2 and it is my favourite program I’ve released yet so far. The program will be $29.99 until monday ($39.99 regular price). Hope everyone has a great weekend!

  • I want to use the cable machines more but theres always guys hogging 2 of them at once and then I get too shy or intimidated to use them

  • In sociology, physical fitness and body care is a lifestyle. in this video, we explain how you get high physical fitness.
    Join now.

  • My first question to all my friends when they start lifting I ask what’s your goal strength or muscle building? When they tell me both I ask which do you want more. Third question what do you think heavy is if they saying anything two plates or lower on a bench then I say ok your going for muscle building because all of us in the beginning want both and as a newbie you can get both to an extent then you must choose one or the other and do one goal at a time. Great video guys!!!

  • Greetings from Germany. I trained the Upper/Lower plan for three times
    now. I tried the full body plan, but i don’t like it like the U/L plan.
    Now i do the U/L the 4. times. It would be great if you can release just
    an new 6 Week plan to get variety in the exercises. I am not so good in
    building my own plan. And i think you make the best out there.

  • Honestly, my legs day need 3 days to recover. So for natty like me my workout are
    Monday Legs
    Tuesday Back
    Wed Rest
    Thu Chest and Bicep
    Friday Tricep and active recovery
    Sat Basketball streangh traning
    Sun Full Rest. Is that ok to split my workout like this cuz I can’t use whey protien due to allergy to milk.

  • Ya know, Jeff… I’ve always been a big preacher of using correct form. I’m on week 5 of this upper/lower program, and I’m realizing I need to drop a few on almost half the exercises because my form is off. Ugh… I feel like I have to start all over. Oh well. Thanks for kicking my butt! (Unbeknownst to you.) ��������️‍♂️

  • I’d love to see maybe in the future Stephanie upper lower split workout.
    My current workout 2 days “legs” and one more upper…sometimes seems like I’m missing training upper body

  • 05:34 holding up two seperate machines at the same time is a bit selfish (as he uses the assisted pull-up/Dip pad as a fuckin pillow! ������

  • Hey, Jeff! First time checking out your channel. I’ve been doing the “bro split” this whole time and I’m just not seeing the results I want. I decided to give the upper/lower split a try. Just finished following this video (doing upper first) and wow… I’m smoked! Thanks for posting great content, and having the science to back it up! Cheers and God bless! ��������

  • Why would you add the warmup? Just do dynamic stretching. You are using some of the glycolysis and creative phosphate phase of anaerobic muscle metabolism that is crucial to a workout. You just the muscles prepared not to stretch, don’t waste the energy, that is crucial to your warmup. Save any aerobic exercise for the end when you can achieve oxidative phosphorylation much quicker. Nice video, just need some tweets to make the regimen perfect.

  • I traoned natural for over 30 years. Overpast couple years I started with SARMS and recently gear. I honestly feel sorer now that Im enhanced than I ever did natural. Im not sure why. Maybe because the gear allows me to use more weight and train harder but I really dont know.

  • I’m 47,6ft 3, natty and try to do Madcow, Monday is bench + rack pulls 5×5, Thursday is shoulder press + deadlift 5×5. Can’t do it 3x a week (I skip the volume day) I’m absolutely shattered! Any ideas on what I could change?

  • Waste of money for that neck thing….I’ve been headbanging to metallica and slayer for over 20 years, my neck is in great shape ��

  • A push, pull, legs has worked best for me as a natural builder. I do push and pull 2x a week, then try fit in legs 1x a weekas they are naturally good.

  • “If you find yourself cheating on the pull up consider lowering the weight” Looks in the gym mirror with a butter knife, time for a drop set

  • So what, on OHP if I use 115lbs for 4 reps, i need to do it on both sets? So 115+115 then 115+115+115 then 115+115+115+115 and then lets say increase the weight 130 + 130 etc?

  • How long should this workout take? I workout at lunch and only have an hour, so about 40 to 45 mins of actual workout time. Looking for a full upper body workout I can fit in!

  • I’ve just discovered your channel and I’ve decided to make some major changes to my diet and lifestyle. Your videos are making everything so much clearer to understand. Appreciate all the work your putting in to these videos ��

  • “it doesn’t mean your joints are invicible cause you feel stronger with the more food in off season”
    yeah it’s definitely food XD

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • i love this lady! she reminds me when i use to train in college for sports. the way she speaks motivates me and knowledgable in her movements. her training really gets me into the mode of working out for performance rather than just physique. thanks for sharing!!

  • omg I needed this, just started a workout routine and the lactic acid was killing me! After doing this total body stretch I feel so much better! I feel like I even have more energy! So awesome!

  • I’m 59 and natural, I’ve squatted 560 for 3 reps and do T-bar Rows with 8 plates( I have done bent rows with 385 lbs. for 6 reps). The Reason I’m writing is the split: I do 1 on 2 off always now, so the whole body is trained once every 9 days. I have to do back and chest before legs because squats ruin my shoulders. Shoulders and arms are essentially to rehab the shoulders and I work hard on biceps, medium on tris because my shoulders wont let me do much. I’ve made gains on this and have tried the every other day and 2 off after the body is completed its course, but even that leaves for soreness and incomplete recovery. Hence the 9 day which is working. It’s frustrating as a natty because I find when I really hit the gym and all cylinders are firing for a great workout I feel lethargic in a good way, good soreness in the muscles, good sleep but zero appetite. Tough to eat the whole 2 days between workouts. I also find many good workouts are left in the gym floor because your body wants to shut you down, makes you sleepy, no appetite and ill sometimes. I use shakes and patience. Just takes longer to reach your goals. I’m aiming for a 650 squat when i’m 60 below parallel, and 405 bent row for 5 reps. I can’t bench much because of shoulder injuries so I do high rep dumbbell benches. I’ve benched 335 for a couple reps before I started getting hurt.

  • Nutrigo Lab Regeneration is a food supplement used after training. Its task is to accelerate the process of muscle regeneration, https://tinyurl.com/y6cejfom replenish lost energy, as well as reduce pain associated with intense exercise.

  • Failure and muscle breakdown are old concepts that were scientifically proven to be untrue….

    It’s all about getting a deep stretch in the muscle… pump is also effective, but not as much

  • My career in athletics (coach), fitness (personal trainer), and wellness (corporate supervisor) ran from 1973-2016. I know a good professional from one that is not so good.

    Ashley is a good one. I am retired, but still workout regularly. I design all of the workouts for my wife and I, but we use Ashley’s core and dynamic stretching routines. They are done very well, and it is clear to me that she always has her audience in mind with her instructions and implementation.

    But, what impressed me most, and what says all that you need to know about her is how she dresses for these videos. She is clearly a very attractive woman, but what she wears is designed to take the focus off of her and directs it to the workout.

    This may sound bazaar, but it is very important. Take notice of this whenever you watch a training video. If the instructor is a well built man wearing a tight, sleeveless top, or, no top at all; or, the woman is wearing tight shorty shorts and revealing sports bras…stay away from that video.

    Why? These instructors miss the fundamental quality of being an effective fitness professional: it is not about you. Think about the affect that this has on your audience. A man with a belly and 40 lbs of excess fat is easily discouraged when he is standing near a sculpted Adonis with 6-pack abs. A woman whose body has seen the effects of 6 children, and is self conscious about her lost youth, will shy away from standing near a scantily clad fitness beauty.

    Lastly, I wish that the men would put on a shirt. In my 43 years I have never worked in any environment that did not have strict rules on this. Some of the more exclusive clubs did not even allow tank tops. Why, then, are the men always bare chested? In training videos functionality comes before aesthetics. More accurately, aesthetics is the result of functionality. It would mean more to the efficacy of a training video to have an average man or woman performing the movements. Face it, Ashley’s subjects are not average. They are a model and a professional athlete.

  • Flexibility is something we should definitely all concentrate on especially for the later years of our lives in order for us to have mobility, as a former dancer I needed to be really flexible, but I’ve never stopped stretched since my dancing ended because it’s become a part of my life if you’ve never done a stretch or yoga class before, I have the perfect beginners workout “stretching for beginners” to get you started and plenty more

  • what would happen to a random overweight middle aged person, doing this stretch exercise twice a day for a few months? can he/she see significant results?

  • This vid is great ��unlike a lot of other stretching vids they don’t do upper body for some stupid reason. Everybody should do the upper body it’s just as important as the lower body

  • The sumo squat stretch on minute 07:12 doesn´t make sense, it isn´t really a stretch, at least the way it is being performed on the video. One should go all the way down, almost sitting, and opening the legs with the elbows pushing them outwards.

  • I started back in the gym. I alternate upper body and lower body workout almost every day, taking maybe one day off per week if I feel sore. I keep each workout 45-60 minutes. If your muscles recover in 48 hours, it would appear to me that maximum gains should be achieved by working them every 48 hours. Other advantages are the consistent routine each day. But I never see anyone recommend this. I read whole body 3x per week or two-way split only 4 workouts per week. Why not two-way split hitting each body part 3x per week?

  • anyone know what kind of headphones he is wearing? also, are over-ear or on-ear better for working out? i can’t tell what he is wearing..thanks

  • Hi Jeff, I’ve always understood that working larger muscle groups first was the way to go. Can you explain why you would do overhead press before wide grip pull ups please?

  • As expert, I do think Custokebon Secrets is actually good way to lost crazy amounts of weight. Why not give it a chance? perhaps it is going to work for you too.

  • Been lifting for about the past 9 years, the last 4 which have had good nutrition. And the last 3 of which I have found that my lifting program on of itself is never a set in stone program. As of late, I just train what isn’t tired and generally split that with another muscle. All splits are done with super sets, all depending on what muscle feels least fatigued; chest tris, back bis, and even Hammies then some shoulders.
    It finally feels like I have a better understanding of what works, and to me that is just focusing on recovery, and then hitting the muscle that is no longer fatigued

  • As specialist, I believe Custokebon Secrets is actually great way to lost tons of fat. Why don’t you give it a chance? perhaps it’ll work for you too.

  • I’ve found excellent progress simply doing two full-body workouts a week. Tuesday and Friday (sometimes Saturday). It’s about two hours in the gym each time, but totally worth it. Everything recovers properly and I am improving all of my lifts overtime without injury. Depending on which body parts I want to focus most heavily on, I’ll do those early. Sometimes I focus on back, sometimes chest, sometimes shoulders… and then keep moving them around.

  • My mate laughed when I told them I was gonna lose fat with just using Fenoboci Diet Plan, but after I showed them great results after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, haha

  • jesus christ,these two twinks can take a couple of sound training ideals and convolute them into a bunch of highly inaccurate bro science.they started out stating some useful training principles and ended up looking like two retards trying to jump a doorknob.this is an old video but in case some of you new guys are searching the net for information,please do not listen to dumb and dumber about anything.this Scott herman is a special type of jagaloon.fuck…

  • It wasn’t until like the 6th time you said ‘spotter’ that I realized it was what you were saying. I thought you were saying ‘Sparta’ and had no clue what you meant.

  • It s exactly the same workout as kinobody s warrior shreding, only some exercises added and changed. Amazing how many people talk shit about Greg and follow other people same exact routine:D

  • Who else here can’t wait to see this man take the Olympia for a second time in a row?�� definitely has inspired me to document my first road to a bodybuilding show ever��

  • I follow athlean x and scott above others but this topic has been the hardest to understand. I’ve watched this 3 times and other videos on the same topic by these two ppl and I still don’t really get it — and my standard from understanding something is being able to explain it to someone else and also to answer basic questions

  • Literally, this is the only video that Iv ever heard on YouTube that ACTUALLY explained every single aspect of muscle training vs strength training thoroughly. It’s about time I found a video that explained this in ways I can understand. Good job guys ����

  • Simple way to explain my point o view. Someone who works out legs all the time should be able to to lift their body higher than other right?

  • Now i know when i used to weigh 55KG at the age of 17, how i was stronger than my friends who weighs 70 KG. Thats because i always lift as heavy as possible. I noticed i did not gained that much muscle but i was as strong that i can rag doll a 70 kg man in wrestling.

  • My boss who is an incredible personal trainer put me on a routine to build up my arms and legs.
    Mon: legs and arms
    Tues: chest and shoulders
    Wed: back, traps, and calves
    Thurs: rest
    Fri: legs and arms
    Sat: bodyweight exercises
    Sun: rest
    What are your thoughts.

  • 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.

    17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.

    18 He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God.
    John 3:16-18
    Have a favorable day.