Push. Pull. Squat. Gain. Simplified 4 Day Exercise Routine


Building Muscle With Just Pull Ups and Push Ups prt2

Video taken from the channel: RedDeltaProject


Most Effective LEGS Workout For MUSCLE GROWTH | How To Squat Properly in Hindi INCREASE YOUR SQUAT

Video taken from the channel: Saket Gokhale


A FULL Push & Pull Routine!

Video taken from the channel: Russel Orhii


Push / Pull Workout (Day 1 Pressing Exercises)

Video taken from the channel: Total Fitness Bodybuilding


Push/Pull Training Routine for Strength and Muscle Mass

Video taken from the channel: musclemonsters


4-Day Push/Pull Workout for Size and Strength

Video taken from the channel: musclemonsters

To do that, I’ve laid out the push-pull-squat program below. It’s a four day a week program designed to simplify your training in order to see faster gains. Simplified 4 Day Workout Routine Day One Heavy Compounds Day one is dedicated to big compounded movements under heavy loads at lower reps with adequate rest between sets. However, we’ll. With the 4-day push/pull split, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day.

On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. Then you have the weekend off. Each muscle group is trained directly twice a week. Monday: Push Workout.

Dividing your workouts into chest days, shoulder days, and so on presents a host of problems and could actually be holding back muscle growth rather than promoting it. Our answer: Switch to a classic push-pull split to simplify your training and see faster gains in a month. FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this routine.

This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push. Directions: Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days. For the moves done for 5×5, add five pounds at the end of each four-week cycle.

Conclusions: Bulking With The 4-Day Workout Split. With the programming complete and the 4-Day Workout split at your fingertips, there is only one thing left to do – put in the work. Keep in mind, although the 4-Day Workout routine is a great program even the best need to.

Press up into a plank so that your body is in a straight, diagonal line from head to feet. Keeping your abs tight and your hips level, bend your elbows to lower your chest toward the floor. Your elbows should point out at a 45-degree angle from your body. Press back up to the starting position.

4-day examples: Push/Pull/Legs/Pull — Push/Legs/Pull/Legs Advanced (>2 years of lifting) An advanced push/pull template is usually 4-days and can even be 5-days in some cases. If yo uput rear delt raises on push day, you may be working your rear delts 4x per week. Here is my workout plan. Push Sunday, Thursday 4 Barbell Bench Press 4 Dumbbell Shoulder Press 4 Incline Dumbbell Bench Press 3 Dips 3 Lateral Raises 3 Ab Machine Pull/Legs(Squat) Tuesday 4 Squats 4 T-bar Rows 4 Underhand Cable Lat. Push Pull Legs Routine: Best Science-Based Pull Workout.

So to sum everything up for you, here’s what your pull day workout could look like: Pull-Ups: 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns: 3-4 sets of 10-15 reps. Barbell Row: 3-4 sets of 10-15 reps. Reverse Grip Pulldowns: 3-4 sets of 8-12 reps.

List of related literature:

Another example would be to perform a push day, a pull day, a bro day, and a total-body day.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

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

Push—pull routines alternate between sessions that work the pushing muscles (quads, chest, shoulders, triceps) with sessions that work the pulling muscles (hamstrings, back, biceps).

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

This is especially helpful if one does 3–4 different lifts to work a major muscle group.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“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

So do squat, bench press, row (and some accessory stuff) on Day 1 and Deadlifts (or leg press), incline bench, chins (and some accessory stuff) on Day 2.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

Normally you would do all sets of the hang clean, then all sets of the front squat, but with the combination movements, you perform five reps for the hang clean and then on your last rep you keep the bar across your upper chest and shoulders and go right into your front squat for five reps.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

All of these variations need to sink into Deep Squat positions.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

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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  • Hi im a really big fan of this split. I find this too be way too much volume for me since im not quite a intermediate lifter yet.
    I made my own version i would love your opinion on it and if u would change anything.
    i do not lay alot of focus on my legs as u can see. i only perform deadlift and squat once a week.
    i know this is not optimal but lines up with my goals. also added a ab exercise at the end of the pull workouts.

    3×5 Bench Press
    3×6 BB OHP
    3×8 CG Bench

    2×8 Side Raises
    2×8 Rope Tricep

    3×5 Deadlift
    3×6 Barbell Row
    3×6 Assisted pullup

    2×6 DB Curl

    Knee Raises 2×12
    Facepulls 2×12 lying

    Push MEDIUM:
    3×10 Bench Press
    3×10 Seated DB OHP
    3×10 Dips

    2×15 Side Raises
    2×12 Rope Tricep

    Pull MEDIUM:
    3×10 Barbell Row
    3×12 Assisted Pull ups
    3×10 Seated Cable Row

    2×12 DB Curl
    2×15 Facepulls
    2×12 DB Hammer Curls
    2×12 Knee Raises

  • Bro nice video and explanation��. Q1.Do you prefer leg press or only deadlifts and squats? and yeah i have a problem i just did weight loss from 80 to 59 and (Q.2) i Have big Thighs and a small upper body what should i do? Q.3 Do i need to focus more on bulking or to cut more fat?and last question Q.3 while bulking will my abs be visible on flat stomach and legs will look good in shape?
    Bro plz reply.

  • Could it be possible make this into a 5 day pushpulllegs

    So keep exercises same just put all the lower body in leg day middle of week.

    Also, the dips are they for tricep or chest emphasis. Reason is cannot do bodyweight dips so what exercise should i replace them with.

  • This Is a fantastic video Matt. I started at the gym in February and couldn’t do 1 pull up. Barely half a pull up. I followed a program a trainer gave me to build upper body strength to get me where I wanted to be. It was very bloated though. But I pretty much stuck to it and gradually reduced it down as I got stronger. I never liked the idea of weights or machines but knew I had to play the long game. I literally just dropped the last machine two days ago and now can do 8 10 pull ups in sets 14 pull ups is a p.b!

    All my workout is now is
    Pull ups
    Chin ups
    Press ups
    Ab exercises.

    I was gonna ask you today if this was enough but looks like you’ve already answered lol

  • Lee,
    On the working sets of your push/pull routine are you staying at a constant weight for all four sets? And, how many times a week do you recommend repeating this? I was thinking of alternating your four different push/pull routines you have posted in this playlist, doing each one once a week. Your thoughts?

  • On the day I subscribed this channel ur subscriber was 87k n now it has cross 100k… Keep going on guidance… We will always support u.. as u do teaching us great things… Thanks alot bro ��

  • Bhai tumhari videos dekh kr bahut khushi hoti hai.maine jo mistakes past main ki h vo tum sab cover krte ho so that baaki log aisa na kare.gud job bro��

  • I thought the shoulder were a pushing muscle so how can they be activated with a pulling exercise such as a pull-up with the exception of the rear delt that is activated through pulling.

  • Bro i just watched your video and i get motivated and inspired. You have so many knowledge than others instuctors i.e you’re so open and saying all the truth that you’ve been following day by day to improve yourself. Love you bro keep going ❤️

  • Nice workout routine. This is similar to how I have my upper lower split going right now in terms of rep range and heavy/medium days. Awesome stuff Alain

  • protein Should be Weighted raw or cooked?
    and how do you work in a specific muscle group that you know its lagging out? how much days Should you train that muscle?

  • I do my routine totally different, why do squats and calf raises on a push day and not just do them on legs day? And that doesn’t seem like that many exercises, I do about 15 different exercises 4 sets of everything, and I don’t count reps, I just stop when I can’t do anymore…..

  • So if i bench press on one day then deadlift after is that bad?? This will be on the same day.. And no i am not on a split just working out.

  • Push/Pull/Rest/Repeat is the GOAT! Why? It’s perfect in relation to training low volume/high frequency or high volume/low frequency; you’re doing medium volume, medium frequency. I mean..I’ve done various full body, bro split, and PPL programs, but Push/Pull/Rest/Repeat is my absolute favorite because it’s the “sweet spot routine”, in my experience.

  • Hey can you help please when you say when you get all 4 sets 10+ reps what how do you mean do i do all 4 sets with same weight lets say i do 200 pounds bench press first set i do 10 reps second 8 and third 6 do i need to get lower weight on last set because i am going to do only under 5 or what can you please explain this method of progressice overload do i use it on deadlifts too i dont wanna do like 5×5 i wanna do like this for hypertrophy

  • Great Content..imo the best youtube fitness guy..I truly mean it man your advice is clear cut and will get you results and answer all your questions.

  • I am doing wendler 5/3/1 bbb it’s gotten my lifts up but been thinking of doing a push pull routine for a while. Thank you for the advice.

  • I’ve read an article where you praised dips instead. Dips and chin/pull-ups are pretty much my sole workout since a few weeks ago.

    My question is: what about shoulders and traps? Would they get enough work? Should I add overhead presses for them?

  • Bro if i am deadlifting 2 days a week on my pull days
    So doing RDL on my leg days 2 days per week
    Wont that be too much strain on the lower back?

  • Do you recommend deadlifts on leg days or pull days? Cuz I saw a video where you mentioned deadlifts can be performed on pull days. Kinda confused:O

  • Nice bahi….. My weight is 101 I was doing workout After months my weight is 75 but my body skin is smooth and I have no six pack and no good glutes, quads and hamstring……. Why any reason bahi……. Because my transformation is natural I did not used any supplements…. For that reason my body can’t change….

  • Not sure if people are still active in the comments, but as a beginner who is “skinny fat” how many pull ups, push ups should I do daily to start making gainz and how should I increase my reps in the process. Any answers would be appreciated

  • Hey Russ when we are doing your program do you want us to touch and go with bench or hold for 1-2 seconds? Also that leg day killed me. Thanks for everything brothamann

  • Thanks again Lee…with my new job I kept missing so many single body part daily workouts that I was deteriorating and getting almost nothing done on the odd day I did make it to the gym…these have helped me the last couple weeks to get back into the groove even if I only go two or 3 days a week.

  • I’m sorry but when you were talking over all of the lights all I was saying in my head was please shut up lmao no hate tho it’s just my love for Kanye

  • Lee, I got left wrist injury recently and seems to be permanent damage. I cannot perform most of free weight exercises since it put stresses on my injured wrist. How can I build my muscle and strength without using some free weight routine?

  • Hi Lee. I really appreciate your videos. Can I do push pull 3 times a week? For example: Push on Monday pull on Wednesday and push on Friday? Nex week I begin with the pull on Monday, etc. I’m doing a full body workout at the moment. Great for mass and strength but I’m looking for more volume and hypertrophy. Greetings from Argentina!

  • You can absolutely gain muscle from just pushups and pull ups. I remember when i like 16 i started doing pull ups. By the time i was senior in high school I was doing pullups with belted weights for reps. I weighed about 175 and there at the end i was adding 80 pounds top to my last set. And this was from doing pullups and pushups alone. So, it can very well bulk you up and build great strength. To me pullups are one of the best exercises for overall upperbody strength.

  • MuscleMonsters Thanks for this routine idea. I have been doing something similar, people rarely talk about this kind of split and It works really well.

  • I do the 4 days lift 3 days rest, exactly what he showed lol I think it’s better cause, I mean think about you your doing more by doing push pull, your training all your muscle 2 times a week right, so your putting so much more work in more than you would a basic work out routine your body could use them rest days but I put a twist on it I do core every day

  • So you’re saying if i just think that im working out specific relative muscles while doing chin ups and pull ups, i would then in result be working those muscles out… and if i think of all of them at once well then id be working all of them out simultaneously??

  • Really valuable information. I think people forget this most with their core. End up hurting their low back or getting a hernia because of it.

  • I never understood why people captioned videos pull push routine is there any other functions the body can do that I’m not aware of? Static holds workout? ��

  • Lee, I got left wrist injury recently and seems to be permanent damage. I cannot perform most of free weight exercises since it put stresses on my injured wrist. How can I build my muscle and strength without using some free weight routine?

  • Whats the guy in the background doing at about 2:30 terrible form russ should go over there and help ol’ boy cuz that aint it chief lol

  • I’ve seen the overhead press done infront of the head and behind. I know having it behind can cause some joint issues, but is there anything different that happens to the muscles worked?

  • If you would like some help with planning out a realistic bodybuilding diet and training program to build you muscle and lose the gut, just visit my website at: https://leehayward.com/blog/free-10-minute-strategy-session

  • Stop doing forearms exercise 4 days a week…..most of the compound exercises like deadlifts, pull ups, hammer trains ur forearms.

  • i’ll have to give it a try sometime….looks really good, i usually do alot more work on my legs though, so i might up my squat sets to 6 sets with one of those sets being in the 25-30 rep range to burn them out

  • Ah I knew you looked familiar!! The day you filled the second part of the vid I asked you about the difference between the two benches! ����‍♂️ I feel so stupid for not recognizing you then. ����

  • How many exercises are u doing per muscle group? And are u doing the same exercises each time or are you alternating them?
    Like Push A and Push B?

  • Cool vid…. I can hardly speak with a workout plan because I tend to overthink things and continuously change up my workout this simplifies it for me thanks Lee

  • hey lee, serious question man can I do a pull first day, then push the next day? instead of push pull, I was thinking of trying to do pull push, will that tire me out quicker?

  • russel orhii you the man!!! you inspired me to make videos and I love your content my dude. keep it up brother! if you guys want can you guys check me out and maybe give me some feedback much appreciated.! all love

  • this is nice lee hayward..

    im lookin into a new program and push / pull split seems like a nice choice to go.. looking to simple things up but keep the intensity there.

  • Hello,
    I have been following your legs push-pull program
    In which you have suggested of doing 5×5 squats
    But i have heard you should not do less than 6 reps for the muscle mass
    Can you please help what should i do?
    And i qm in caloric deficit is this program is good for me?

  • from monday (17-08-2020) i m going to fully do leg push pull for 12 weeks.lets see the result.if i will get much progress i will inform you saket on insta or here on this playlist comment section.(i m not beginer traing since last 1 year)

  • Are these exercises in your push pull split enough to build balanced muscle? Like theres no exercise that targets the long head of the tricep in your push day eg overhead extension. Is it not needed? Also was wondering if you can build good muscle and strength without lacking muscles heads doing compound movements only. Anyone can answer please:)

  • +Lee Hayward, first, thanks for sharing your weightlifting knowledge! I’m going to try this workout. With this Push/Pull Workout, how many days “rest” between each push Workout and each Pull Workout before l should hit it again? Also, do you got ideas for the other days? (cardio, rest, etc) Thanks.

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  • For a bro spilt based on big 4 lifts like bench rows ohp deadlift can u progress better
    do like a 3*5 scheme for main lift then just have a volume with accessory. i just cannot do deadlifts then do rows and progress on each compund

  • I came across your channel accidentally, initially I thought Kalcha Porga,as I kept watching a bit more,I said to myself not bad for a young kid.I have started liking you mate.Your videos are pretty meaningful. Content is raw and to the point with no frills.Keep going strong.

  • I think I’ll try this variation of pushing and pulling. I’ve done the push, pull, legs, push, pull, etc in the past. Looks like a great way to lift four times a week, and rest three days a week.

  • Hey Lee, when you said increase the weight by 5 lbs, is that 5 lbs on each side of the bar, or 5 lbs in total i.e. 2.5 lbs on each side? Thanks!

  • well done dear Saket you are very young & have a good knowledge about the fitness.
    You are a true Motivation for the Gereration.
    God Bless

  • What days do you rest in between? I’m a nurse and my week schedule is always different but always have four days ofd. I want to emphasize on leg/ glute growth/ strength. Doing leg work two days in a row isn’t bad?

  • Your supposed to workout with your body weight pull ups,push ups,dips etc that’s how u get ripped like a tater chip and the weights if anything mess u up and just in general I would want u to workout with your weight

  • I have been dividing my workouts to pushing(chest, shoulders, triceps etc.), pulling (trapezius, back, biceps etc.) and legs for quite a while now. This routine has been working nicely for me so far. I think i picked up this routine split from your earlier videos. I don’t bother doing abs separately since pulling and leg workouts include big compound exercises like deadlifts and squats that develop core and abs as well. Keep it going coach, been learning a lot from you!

  • My personal experience is that one should add a lateral deltoid and trapezius movement with dumbbells. Then it nothing else is needed imo.

  • Bhai ekdum sahi ja rhe ho bs isi trh real or full information vale video bnate rho kuch fancy krne ki jrurt nhi he channel Apne ap grow krega bus content achha, informative or sath me simple or real hona chahiye..best wishes..till the date Ur work is very impressive keep it up ��������

  • Hello Mr.Lee! I very love all your workout routine.
    Btw can I do the pull workout first then push workout after? Cause I want to improve all my pull exercise

  • a lot of people may not realize this but this is absolutely the most informative video on exercise out their. I am a retired doctor, certified kinesiology with certifications in 14 other areas. Not bragging but wanted to let you know that you are appreciated by other than high school kids.

  • I see allot of stupid questions here about your vid.
    It’s not that complicated.
    Push / pull, modify for personalization / goals / fitness level.

  • Lol at this bro science crap. Use ur brain to work out muscles. Lol. Pull ups work upper body no matter what ur thinking. The video is nice but the explaination is retarded. Sorry

  • Hi, as a beginner who can barley do one pull up would you suggest i just focus on doing negatives every day/every other day or should i use freeweights? What is the most effective for gaining mass?

  • Hi. I started doing a workout routine and needed some advice. For my upper body days I will be doing pushups,chin ups,pullups and dips. For my lower body days I will be doing bicycle kicks, body squats and calf raises. Does this sound ok or am I doing too much? Im especially concerned I might be overworking certain muscle groups with the upper body workout. Thanks

  • I am doing a workout twice a week for the upper body without weights. 150 push ups and 40 pull ups. Push ups around 12/13 sets of 10/15 reps with 2 minutes rest between each set. Pull ups: 9 sets of 5/4 reps, 2 minutes rest. My aim i sto get stromnger and bigger especially my arms and back. Is this kinf of training good? I mean, should I keep doing high volume of reps and rest a lot between sets or should I do less volume (less reps every training) but with rest pf 1 min? what do you think is the best way to egt stronger and bigger?

  • Funny I’ve been debating want routine to jump into now that I’m back in the gym. Was putting one together in my head and was like “hmm what about a push/pull??” super hyped to try this out. Sounds perfect for me. Thanks for the video.

  • How would you periodize such a routine? You can’t always go in the gym and expect to add 5-10 lbs to the bar each time, regardless of how hard you tried.

  • Hi! This was interesting video. I’m just wondering… I see countless variations on how to perform chins. Is it necessary to vary with all the grips or do you think you can get good results by sticking to a variant that you feel is good?

  • Very easy… do burpees like iron wolf and u see original superstar situation training… for burpees u must engage legs and core muscles

  • This is top notch info,i found personally isolatin muscles makes others feel left out,its a weird feelin like ur muscle tell u dat ur missin sumitn but wen u do them all together that dosnt happen its more of a complete feeling in the body

  • Hi how often would you have to do pull ups and how many relative to persons ability would you have to do to see results? Thanks would appreciate a reply

  • sitting in my office watching your videos…really needing some motivation..swing shift has messed my routine all to hell and ive lost most of what i had….thanks work

  • Pushups are good for strengthening the muscles. I quit gym a year ago and i’m in perfect shape. Thanks to push ups. I started by doing 15 pushups every alternate days, i increased gradually and now i do 100 pushups every alternate days. My chest has got that perfect definition. Strong delts, chisled arms, bigger biceps. Pushups & Sit ups are thr best exercise one can do at home.

  • I thought you usually have to dorsiflex your wrist while holding a dumbbell, to get better activation of the forearm muscles, so the pull up stretches and hits all muscles of the forearms, correct?

  • If people knew how simple it actually is to exercise properly, the fitness industry would be screwed. A pull-up bar, dip bar and some plates is all you need.

  • I’m not an English native speaker so please can anyone explain to me does this guy say that it is possible to build muscles by just selecting compound movements or not? Is it possible to quit isolation exercices and still get a strong body? Cause I really don’t have enough time to train each muscle in a day. Answers please God bless you

  • You said the mind will still be locked into the individual chain link mode If you switch to an exercise like a pull up? But once you switch to a multi pronged move like the pull up doesn’t your body start sending your mind new signals. Don’t get me wrong I agree the whole beach muscle approach where you do chest one day and biceps another day is flawed. I think your point about your friend Mark was good. He used extra weight to overload his pushups, dips and pullups. That is key to me in his approach to stength.

  • Is the perfect transition from a full-body routine from me. I don’t like one day separate for legs. You look much bigger. Congrats

  • Strength and physique goals Russel! This channel has been motivating me for awhile. Uploading my push workout tomorrow! Trying to make those gainssss

  • Hey Saket! Thanks for making such informative videos on YouTube. I’m following your Legs Push Pull workout, it’s a bit tricky to do legs aka deadlifts and squats after doing Pull aka deadlifts the previous day. Any tips?

  • Again “Food for thought” I am 70 years old and still weight training, however your methods I am now adopting and really feeling it. Great Videos.

  • I guarantee you that body builder who only did pull ups and push ups was extremely genetically gifted but the general principal remains the same.

  • Been on a pull-up kick lately. Using it as strength training along with regular cardio. Seems to really be pulling everything together. There’s nothing like searching for what you think/want to be true and finding it ��

  • Chain training isn’t a secret. It’s something basic, that you will learn all by yourself.

    If you’ve never done push-ups before, and you start doing push-ups two times a week, you will get sore somewhere. If you keep doing push-ups for some months, you will eventually start feeling sore somewhere else.

    Most likely, in the beginning you will feel like you a weak midsection. But as you keep on training, that will disappear. Now, you feel it in the triceps instead. Eventually that will stop, and you will start feeling it in the chest instead. And if you only do push-ups for your chest and triceps, you will eventually get to a point where your chest and triceps will be equally strong, and when that happens you will start to feel fatigue in triceps and chest.

  • I do intense 30 minute routine 3 times a week. Chin up sets to failure. Currently 5 sets. I rest 90secs between sets.
    After this I drop and do push up sets to failure. Currently 5 sets. I finish with planking to failure. Plan to increase sets and reps as I get stronger. My diet is ok. I get decent sleep. I’ve a job where i’m on my feet walking a lot and lots of stairs. Pleased with the results. I don’t look huge but my overall shape is decent. I’m getting bigger tho in a good way. Always stretch before and after my workout. This is easy to fit into my life and I don’t pay or have to travel to a gym. This presenter speaks the truth. Was interesting to learn its what prisoners do to get built.

  • This is exactly what I have been looking for thank you! As someone trying to get leaner how much cardio and when would you suggest incorporating with this routine?

  • As a noob I’m just getting the hang of engaging ALL my muscles and it’s a game-changer. It’s also something me, and I suspect many others, have never come across which is a bit silly really considering how effective it is.

  • This way will have better carryover to sports/work too. Producing force through your entire chain will also reduce chance of injury

  • I recently started using a split like this:
    D1: Legs and Chest with heavy compound movements, lots of sets and lots of rest with fairly little iso movements
    D2: Back and shoulders Light weight and high reps/low rest and with a mix of compound and isolation movements + core
    D3: Intense cardio (70% of MHR) (if you are a bodybuilder this is not required, just normal cardio )
    D4: Legs and chest, lighter sets in terms of weight
    D5: Back and shoulders with heavy sets
    D6: Intense cardio (70% of max HR)
    D7: Plyos and core

    Pairing Legs with chest basically forces me to train legs also I always felt bad with the push/pull split because I felt like I was not getting the full out of my OHP or Benchpress depending on which I did first.

  • I been going to the gym roughy on and off for about a year, but just recently about two weeks ago, I’ve taken a break from the gym and just been working out in my house, doing pull ups, push ups, dips, sit ups, some back excirsess with 15 IB dumbbells, along with bicep curls, planning to implement running every day as well to shred up, but doing this by splitting all of this in half every day instead doing all this day every day to give certain muscles to rest, and I look and feel stronger then I did going to the gym, little by little going to start adding weight for the pull ups and push ups, really liking this little workout

  • Calisthenics can build up some upper body muscles but it gets very impractical and potentially dangerous with time. It’s impossible to increase the load intelligently over time without using extra weights and the video narrator seems to admit this by saying that a bodybuilder got big by adding extra weights. Where do you even draw the line of “body weight”? Obviously adding weights to dips and pull-ups somehow does not count as weightlifting because you use the bodyweight too. I guess squats and calf raises are bodyweight exercises too even if you have 1000 pounds weighing down the barbell because you’re still having to lift a lot of your body weight too. Calisthenics just seems like a dumb religion to me sort of like veganism except at least there’s an ethical argument for the latter. Bodybuilding is about doing whatever it takes to build muscle and some will use exercises where body weight is heavily involved and some will not.

  • 10 plus years going through the grind of weightlifting, resulted in tired days along with many injuries to knee, back, shoulder and the list goes on..
    Switched to this sort of workout 2 years ago, yoga as warm up followed by callisthenics. I am in the shape of my life with tons of energy and a physique I am happy with.
    I feel everyone especially beginners can benefit massively from these workouts.

  • I like what you said about the chain method I thought I was the only one who felt that moving muscle to muscle is time consuming and unnecessary

  • I came across your channel last year and started following you, I didn’t realize but I gradually left the dumbbells and weights behind for body weight exercises. I am now all body weight and have a faster recovery, and gained far more flexibility while getting stronger!

    My question, is there a ratio of pull ups to push ups? I can do way more push ups than pull ups but don’t want to cause any imbalances, so I have cut my push ups sets in half to stay closer to pull ups.