"It's not the routine bro, it's you" 😭😭😭

@Fazlifts

11 ай бұрын

Fortunately I can blame my Britishness for my brutal honesty 👌🤣

No split is magical over others, except for full body, there's just something about it lol

@Soccasteve

5 ай бұрын

Lol agreed

@tomashorst9544

6 күн бұрын

Same but with upper lower

Really looking forward to this one! I talked with Faz about having tendonitis issues while running a (horribly set up) Torso/Limbs split and he opened my eyes to the basics again. Sometimes the tried and true programs like upper/lower are all that you really need with no need to complicate things 🔥 Thanks, Faz

@Fazlifts

11 ай бұрын

Tried and true always!

@shrexyboi1850

11 ай бұрын

I also got tendinitis briefly from a torso limb split but I think I might have been doing to much volume (by torso limbs I mean, Day 1: chest/Shoulders/Back, Day 2: Legs/Arms)

@barbellbryce

11 ай бұрын

@@shrexyboi1850 Yeah I feel you. I was doing Chest/shoulders/back then legs/biceps/triceps. My main problem was that I was doing lots of extension based tricep work on top of an equal amount of vertical to horizontal pressing. Just far too much work.

@patrickjulius7352

11 ай бұрын

@@barbellbryce interesting. what changes did you make or what are you doing now? just classic upper lower?

@barbellbryce

11 ай бұрын

@@patrickjulius7352 Just regular upper/lower now! I'm actually following stage 2 of Faz' "Barbarian" ebook

I’m going to start sending these videos to my clients because you do such a good job summarizing years of learning in short videos! Thank you for making this content, man!

@Fazlifts

11 ай бұрын

Awesome! Thank you!

Video suggestion. Critique of Mark Rippetoe's Starting Strength (my back ground). Now I am Intermediate and 53 and expanding. Its a great starting program and beyond for the avg guy.

@Fazlifts

11 ай бұрын

I did a similar one many moons ago: kzread.info/dash/bejne/nYd2ydKYktO4gc4.html I may start doing them again. If I do I'll aim to keep that top of my list.

@Jimlifts1

11 ай бұрын

As somebody who ran programs like this years ago and made a ton of progress, they are limited in nature and definitely should be subject to criticism.

This is such a brilliant and simplistic break down. Thanks, Faz!

@Fazlifts

11 ай бұрын

Glad you liked it!

Always enjoy your content

@Fazlifts

11 ай бұрын

I appreciate that!

Very intelligent video. Thank you.

This video is so accurate. If you're a program hopper, pay close attention. I was never a program hopper, but every couple of years, I would switch to another program that I wanted to try. After a while, I started realizing, like you said, their is nothing inherently useful of the arrangement, it's just a tool. So on days I felt I could get away w more, I would, days I needed less, I would. Did I feel good enough to do a full body day instead of just a lower day? I would. Can I sneak in a set of shoulders and biceps in between my rest from my squats? I would. It's very freeing.

@Fazlifts

11 ай бұрын

That is the final evolution we should all be aiming for, perfect!

Love this! The more I train the more splits become redundant and focus shifts towards overall volume and recovery!

@Fazlifts

11 ай бұрын

Boom!

Agreed, Faz. Training splits are just a way of organizing your training week within given goals e.g 2 times per week frequency: 2x full body/4x upper and lower/ 6x ppl.

@Fazlifts

11 ай бұрын

Well said!

Thanks for the video 👍 I'm not saying I'm right but.. I'm making a new program for next fall; 1. Chest, 2. Back, 3. Legs (squat, quads), 4. Shoulders, 5. Triceps and Forearms, 6. Legs (dead lift, hamstrings), 7. Biceps and Brachioradialis.. why this.. the world has maybe five good studies have been done that state that a muscle should be trained 2x a week, and 20 sets is too much for one muscle at once.. maybe less than 200 people have participated in these studies.. think how many of us are here 😁

@Fazlifts

11 ай бұрын

Hey why not man! Try it and see if it works 👌

Hey Faz, never commented before, but I like this video a lot. As someone who's run all these programs, my favorite is the torso limbs legs. It's the only program that allows me train with high frequency without beating my body down. I was rather surprised you considered it a variation of ppl, when I've always considered it an upper lower with the upper split into two day. That said, great video.

@Fazlifts

11 ай бұрын

Yeah sure you could argue for it being an Upper/Lower variant as well, why not. Thanks for tuning in man. Appreciate it.

Excellent video

@Fazlifts

11 ай бұрын

Thank you very much!

Great video. I like Legs, push, pull, legs as I like to hit more volume on lower body

@Fazlifts

11 ай бұрын

Thanks for sharing!

My first year of training in college I made no feasible progress cuz I was trying to do push pull legs like everyone else and I wasnt even bulking. After getting on a good bulk and sticking to a simple upper lower program it was newbie gains the sequel. Like faz said its a little bloated on the upper days so something I did was training my side delts on my lower days and training one back exercise every training day as I found my back could recover and progress without much issue that way. Eventually adding calves and abs as supersets into any training day without a fuss. Just goes to show training really is tetris and it all depends on recovery, progression, and frequency in a smooth fashion that makes you win

Here for some gains 💪

Loved this. been running the same split for almost two years. Swapping splits seems like something you do when you can no longer fill the daily requirements of your current split. like if life is too busy and you can only go three days a week vs your previous 5. If things get stale you can always play around with exercise selection even if you'll forever regret putting split squats in :(.

@Fazlifts

11 ай бұрын

Exactly, and you've made great progress over the last two years! Split squats still suck though!

@Davichiz

11 ай бұрын

@@Fazlifts Thanks to great information from channels like yours, thanks again.

I'm def a culprit of program hopping. Also, overcomplicating things. But now, not only am I much more realistic in my expectations, but I'm also more consistent, thanks to the YT community. Ultimately, no matter what split or program I've run over the last few years, progress has been slow. If I ate like a maniac or slowly, progress was slow. Accepting that is such a nice feeling. I can just train and have a blast.

@Fazlifts

11 ай бұрын

The phrase that always comes to mind is 'make haste, slowly'. You'd be surprised what slow consistency can achieve.

Great video man. The most important things is definetly the basic principles you outlined for sure! Although if we were to dive a little bit into minutia, there are some extra things you could mention like overlap form day to day (For ex: DLs on Pull days and Squats on Leg Days), "cramming" (leading to junk volume), the synergy (aka Superset-ability of the exercises in each session and how organised the program is) and how practical it is to add isolation movements for smaller muscle groups in a session. I personally don´t like Bro-splits and PPL for those aspects, not bc it is impossible to do them correctly (and also the other splits are not inmune to f´ing up), but bc it is very easy to ignore those aspects of your program which often leads (IMO) to incomplete and inefficient (in terms of both time and gains) programs. Keep it up with the quality content!

@Fazlifts

11 ай бұрын

Yeah that's a fair point but then PPL routines have other benefits, so it all evens out and in the end we simply pick our preferences. The point in this video was to say that the search for an optimal routine is mostly pointless, because the optimisation is mostly done for this search for improvement but actually the real differences are mostly minimal therefore program hopping is mostly pointless.

I really like push/pull with legs. I do calves on push days and one quad/one hamstring focused pull day (with lower volume on antagonist). There's a lot of synergy between pulling and leg work.

@Fazlifts

11 ай бұрын

Nice!

@tonyvee5799

3 ай бұрын

I do same split on push days i do 2 exercise each per body part. Same for pulling with rest days in between . So far im loving this split

I could not decide on LPP or Upper Lower so instead of choosing I am just doing LPP, break, Lower, Upper, Break Starting with Lower/Legs is something people are missing out on imo for fatigue management.

This clicked for me when life has kicked me in the balls (like it has lately) and I've had to squish the 6 day split you've given me into 4 or 5 days. I used the principles you taught me and focus on putting the work in. That week may feel like ass cramming all the work into less sessions but long term progress is unaffected. It's not sexy but embracing that splits mean little leads to better progress imo because it makes you focus on your "driving" instead of the "car".

@Fazlifts

11 ай бұрын

That's the right attitude to have. You know in 20 years it's not gonna matter that you had to cram a few sessions in, what will matter though is that you continued to lift and developed a skill set that allowed you to carry on doing good things for yourself even when s**t hits the fan.

As presented, yes, the splits are pretty similar, but imo the "benefit" of the Arnold split/PPL or whatever high frequency training split is that it will allow you to accumulate more volume, doing an Arnold split which haves an arm day, but doing the same amount of arm work that in a FB or UL is kind of pointless... I think that might be the only reason to chose one over the other. Typically on a FB or UL you just do a few sets of arms at the end with low variations, in most cases one bis and one tris exercise, but if you do the Arnold split you can add more variations and add more "small" muscles (forearms and other weak points) while keeping everyday more short.

@Fazlifts

11 ай бұрын

It's really nice to get you in the comments! Welcome! However I think you are coming at this with two pretty large assumptions which are effecting your thought process here: 1) Arnold split includes 6 training days per week, which is why it warrants 2 delt/arm days. To accurately compare that with an UL, we would need 3 Upper days which can also include just as many arm exercises. The comparison is unfair. You can get just as much variation and volume given equal number of days in the gym. I regularly program plenty of arm work in my Barbarian routine for example. Criticism of the FB comparison is the same, and I once again I program my FB routines (the Wizard) in a way in which the volume can be just as high as an Arnold. The difference being in arrangement across the week. 2) Practically speaking you are only going to do the amount of work you can recover from anyway. So that again limits what you can do, not the split. I'm not saying you're wrong, but you are coming at this with some assumptions which are unfair.

@Croissantrophy.meme.channel

11 ай бұрын

@@Fazlifts Yep, fair enough, those are very good points. Indeed volume can be equated and yes, it should be all based on personal needs, no matter the split. Great program names btw The Wizard and the Barbarian lol they sound pretty cool

@Fazlifts

11 ай бұрын

Thanks! I was actually thinking of renaming them to simply "Full Body Hypertrophy" and "Upper Lower Hypertrophy" to simply things a bit, I don't know! What do you think?

@Croissantrophy.meme.channel

11 ай бұрын

@@Fazlifts Me personally I'm super basic, all my programs are named after the split to make things easy, but I'm also the only one doing that xD all the other Noble Natties give cool name to their programs. At the end of the day, people will check your programs because of who you are, everyone respects you in the community so it should be fine either way.

I have a new split that I'm currently thinking about doing: Push, Pull, Upper, Lower (a 4-day split)... It's great for Upper, but just 1× a week frequency for Lower (legs take longer to recover for me).

@Croissantrophy.meme.channel

11 ай бұрын

Recovery is not only improved by not training though... sometimes the less you train a muscle, the worst it will recover. You can over recover, not only over train. I'm not saying it is your case, I don't know you, but is something to consider, you can probably adapt to more leg training and improve your recovery.

@Fazlifts

11 ай бұрын

I'd say try it and see how it works for you! Ultimately getting to some arbitrary level of volume or frequency is unimportant, what is important is progress. So try it and if you are able to progress, then you're onto a winner :)

How do u calculate "Back" volume then ? as (Lat volume , traps Volume) and that's it ? , or as (Vertical pulling , Horizontal rowing) even tho there's Rowing variations that biasing the lats a bit more with a close elbow position ..

@Fazlifts

11 ай бұрын

I just group all rowing and pulldowns together as back volume.

@Abdo.R.Mohamed

11 ай бұрын

@@Fazlifts Simple enough 😅🤷‍♂ ..

Getting down to bare bone principles to build from 👍

No one ever mentions The antagonistic split which in My opinion is The best, you can really take your Time with each muscle due to training The opposite group every other movement and If youre in a crunch you can superset them and cut your workouts in half timewise

@Fazlifts

11 ай бұрын

4:12

I'm most motivated to do upper lower but I'm wondering about the criticism that bis/tris are too fatigued but NOT effectively stimulated by the time you get to them at the end of upper days. is that criticism of the split/program fair or not? I don't FEEL too tired to finish the day off with bis/tris but progress on arm isos (adding weight/reps) seems to come slowly, so then I'm tempted to do torso/limbs and throw the isos on leg day but concerned about elbow tendinitis down the line.

@Fazlifts

11 ай бұрын

Yes I've heard those criticisms and two things come to mind: 1) This is more a problem of application, there is nothing wrong with putting arms first. If that is your priority then why not. 2) Quite a lot of people are simply out of shape, so no wonder they are tired from a mere 45 minutes of exercise. This is more of a problem of conditioning. If somebody is of average height, drug free and walking around at 240 to 260 they have bigger priorities than finding the optimal split and perhaps some extra conditioning isn't the worst thing in the world for them right now. Progression is always slow, such is natural training. It sounds like you're doing fine. I would not do torso/limbs, that is 'tendon issue' split.

@nmnate

11 ай бұрын

I love running a 5th day (arms+other stuff) on upper lower. You have to play with the volume a bit while paying attention to your elbows. I've gone to more wide grip/stretched emphasis chest pressing work which I think allows for more quality triceps isolation. If your presses and extensions are both beating the snot out of your elbows, it's just not fun 😅 FWIW, I do about half my week's volume of arms on that day. I also do quite a bit of arm conditioning (hand bike with an erg mode), which helps quite a bit with recovery 🤘

@patrickjulius7352

11 ай бұрын

@@Fazlifts thanks for the reply! one thing that I THOUGHT may make torso/limbs more possible is that I only work out 3x per wk so it'd have 48 hrs between "torso" and "limbs" as opposed to being very next day on typical 4x upper lower set up. does that change anything or is still a risk for "tendonitis split?"

@Fazlifts

11 ай бұрын

I think there's better options if you're training just 3 x week my friend.

@patrickjulius7352

11 ай бұрын

@@Fazlifts I know you’d probably recommend full body. Too hard for me to manage fatigue and recovery with just 48 hrs between muscles.

Hey man, how about HIT style training ? It’s fairly low volume so doesn’t really meet your criteria but I’ve seen you recommend it on an an intermediate program. Also I’m referring more to like a Yates style not the Mentzer 1 day a week training style lol

@Fazlifts

11 ай бұрын

Yeah it's fine if it works for you, but the problem is people stick to the ideology of the routine like a religion, and what happens if they need more volume? They won't even consider that because 'low volume ftw'. I try to educate people on principles, because every named routine is just ONE implementation of the principles so never become beholden to one routine. As you grow your needs change, so you need to understand these things.

@Jsins29

11 ай бұрын

@@Fazlifts Makes sense. I’ve never done HIT myself, I’m no beginner either I’ve always trained with moderate volume and intensity only reason I brought that Yates style up is because j was thinking of trying it as I’ve kinda stalled. Having done that yourself, is that something you’d recommend to someone whose not a beginner ?

@Fazlifts

11 ай бұрын

I would recommend figuring out why you've stalled, because remember the goal of this video is to remind you there is no magical split. So figure out what exactly went wrong, so you can adjust it and adjust it next time too. If you decided to do a Yates routine, it's like throwing a dart blindfolded. You might hit the bullseye but you won't have a damn clue how you did it and that means you won't be able to do it next time.

@Jsins29

11 ай бұрын

@@Fazlifts yeah honestly if I think about it, the only thing that comes to mind about me stalling is when I started watching all these science based KZread videos and all those terms and practices. I understand how these things are important but in a way it kinda made me stop training as hard as I was since there was always something new. That’s why I thought I’d give the Yates style a try since it simplifies things how I did before

@Fazlifts

11 ай бұрын

Sure dude, give it a go and see how it works

I have a question: does rep speed matter? Some ppl like NH does reps slow and some ppl like Alex or BOM does reps explosively. Personally I do high reps faster and low reps slower, so most reps last about 30 seconds, which made me think of the TUT argument. Id love to see your take on this!

@macieknowak4863

11 ай бұрын

go explosive concentric and slow eccetric

@georgesarreas5509

11 ай бұрын

When you move weight faster on the concentric you recruit more fibers. Longer eccentric if you want but if you reach failure shouldn't matter too much. Just stay in control of the weight

@Croissantrophy.meme.channel

11 ай бұрын

TUT is not the goal, but means to a goal. Don't pursue it.

@Fazlifts

11 ай бұрын

In general rep speed seems to be a very individual thing, because it's based on interindividual preferences, goals and it even relates to overall volume load. The argument for increased TUT does potentially have some merit. I think anecdotally bodybuilders of the past have been very pro-TUT which should not be ignored. I personally value anecdote from bodybuilders over the years, however more research is likely needed in the area if that means anything to you.

@chairmanlifts

11 ай бұрын

⁠@@Fazlifts i’m still not sure what the practical application of aiming for TUT as an independent goal would entail. i assume the continuous tension/no lockout (ie jay cutler dumbbell presses) falls under that but id only really use the same logic as the lengthened partial people are using to justify that (ie. not getting a lot out of the top rom anyways). if the tut argument is also for slow concentrics i can maybe see a smoothing the resistance curve argument vs letting acceleration generated in the hole do all the work in the midrange. but as a dr mike viewer i dont see that (lengthened biasing of a fast concentric out of the hole) as a big problem to fix.

the tension between you and ______ is getting palpable 🧐

For the algorithm

@Fazlifts

11 ай бұрын

Thanks!

As an older lifter looking to basically maintain maybe progress a little thoughts on a bro split?

@sweetcheex

11 ай бұрын

did you just not watch the video?

@mikebero625

11 ай бұрын

@@sweetcheex I did I guess I am stupid

@alexwelch1520

11 ай бұрын

Whatever works for you. I’m in that same boat got a lot of shoulder tendonitis so only hit chest once a week. I choose to hit legs twice a week

@Fazlifts

11 ай бұрын

I can understand the logic here Mike. I've actually considered this myself, and for a long period of time went down the rabbit hole of doing brosplits for exactly this reason. I'm not that old but my body is definitely more beat up these days. My conclusion was that brosplits are still quite inefficient and it's likely a better idea to adjust your training to it feels better and more manageable on your body. Most people (myself in the past included) struggle to adapt their training to an aging body. However things like rest periods, RiR, range of motion and repetition ranges can make a huge impact in your quality of life in the gym. I did a video on this recently. Adapting in this way would be far more beneficial as it tackles the actual problem, rather than trying to bandaid it with lower frequency which does not really work.