In the 1970s I did a full body split, when that stopped working I went to an upper lower split. In the 1990s I went to a Bro Split which I stayed on for 15 years and it worked extremely well. I reached my strongest and most muscular in my mid 40s on a Bro Split. It stopped working as I aged and my joints just couldn't take it anymore. At 62 I am on a push pull legs split hitting everything once a week as it is easy on the joints and is working well at my age. The Bro Split gets a bad rap and is really for more advanced lifters. A recent meta study talked about on the Massive Iron Channel showed that when volume is equal, the bro split works.

Great topic Joe, and really well covered - thank you, it's given loads of food for thought. The hair cut is on point too, looks really good on you!

This guys needs so much more recognition

Best video discussing splits on the internet =)

My guy Joe Bennett always long winded but I love it!

Great content Joe! Very good points about training frequency and focusing on lagging body parts. Can you recommend any particular books/resources for program design?

This was an awesome video. I just subscribed!

Great advice. I’ve always told people volume and intensity is most important. Sort the rest out however you need. Also great example on the arms as well. Compound movements are hailed as king but aesthetically, some of us can’t get the same limb growth out of them that we’d like.

Just stumbled upon this channel and subbed. This video is one of the best open minded, no bs videos on the topic of splits. So many people complicate this topic to the point of insanity. Moral of the story, if you don't compete, do whatever you ENJOY, and if you compete, suck it up and do whatever is going to get you to your end goal, which is winning.

you answered it all man thank you so much

Very informative. Thank you !

This is such good advice. I relate to the refrigerator comment so much. That's where strength training lead me too. But my weakness is my long limbs. My wingspan is huge, 6 feet and im 5, 11 and my arms didn't grow w the big compounds. I had to isolate. I learned that way too late. I stumbled onto an hybrid push, pull legs. But on both push and pull I train arms and shoulders first. I changed, the legs Day to a lower day where I train my legs and a hinge like Romanian deads.

Joe.... Thank you.

13:43 this hit me so hard. Thnx Joe.

Good advice there.

I'll be sharing this with the newbies at the gym I go too because i honestly get sick of repeating myself over and over lol. Thank you sir!

I would like to see you make more videos you do a good job at explaining things

Amazing video, thank you

Joe how did u set your training to bring up your arms ,how often did u train them per week I have really long arms same and I have always had issues gaining size on them

You are awesome brother 💯🙏

Amazing video

lol who doesn't like arm day? getting a bicep and tricep pump is amazing

Your thoughts on push - pull (squats included in push day) (deadlift/hams included in pull day).

Straight value!

Great video. I got back into lifting after a few years off due to knee surgery, and working 7 days a week. I did full body for a little over a year, and a few months ago switched to push, pull, legs, off day, repeat. I have had much better results than I did in the 00's when I did bro splits.

Thank you for your videos 🫡

thanks for your videos.

When you talked about your physique I related to that sooooo much. My chest and back is really thick, I prioritised squat and deadlift. And my arms are hella long, I have a +2.5" per arm ape index, so my arms and delts look quite small and I just look like a rectangle. This video really helped

love the vids and explanations coach!

HYPERTROPHY SQUAAAAAD 🔥 Damnit, been a long time! Thanks for this, Joe! 🙏

Appreciate your honesty and different perspectives. Complex question to answer. You’ve gained a sub. I can relate to looking like a fridge. My back, hips, delts grow easily, so I’m a fridge with delts despite reprioritization. Getting arms and calves to grow is a challenge. All they do is look hard, but never big enough. Alternate between a two-way split and some full-body, favoring frequency myself. Agree that Bro splits limit many people’s progress to some degree, but bottom line is you do what you need to do to stay interested. Wanting to sit around, and dreading a workout is a shitty situation.

shit finally the fucking algorithm is throwing good content at me. Great video

Great info Joe! Thanks.

I thought this was a great video. Firs time finding your channel. Noobie trying to find his way in the gym.

That thing on your nose literally made my nose tingle the whole time watching

thank you!

Just discovered you, and subbed! love the way you explain and talk...not sure why some comments are negative, I mean don't go to pizza hut and try to order a burger and complain they don't have one rite! Haha if that makes sense Looking forward to watching your other videos, keep it up!

I starded lifting again 6 months ago, i did 3x week each body part just once a week with high intensity and low volume. And i get it that maybe full body 3x a week would have been the fastest way, i have done so much full body before that it just turns me off from lifting now, actually it was probably the reason i decided to quit. Now i changed to 5-day bro split which allows me to increase volume for each body part from 6 sets per week to 10-12, and i started to progress ALOT faster. I still do 2 high intensity movements for each body part i.e bench, squat, RDL, OHP etc. but i added 2-3 volume movements as well. I also rotate exercises a lot, usually after 3-4 weeks i go from barbell to dumbell, bench to dips etc. Probably in another 4-6 months im going to switch to "PPL" to hit each bodypart 2 times a week for atleast a total of +15 set per week. From your video (and i am the same as you needing to give shoulders and arms extra focus) i was thinking of doing something like this: A Chest and quads, B: Back and hamstrings, C: shoulders and arms rest and repeat. Would say this is good way of doing it? I think this would allow to do 1 hard movement for each motion and then 2 volume movements each time as well for a total of 10 sets per muscle group each time totaling 20 sets per week.

You are ahead of the game, down the road all pro athletes and coaches will be replicating your style! So intriguing

Thanks very much

Great stuff. Dorian, though, documented in his book Blood & Guts that he trained each body part 3x every two weeks. He trained four days with two days off. For instance, back on Monday and then would hit it again by Sunday which is twice in one week. He put it in terms of hitting each body once every six day (as opposed to seven)

This guy is on point. Great video. The only thing I would add is in an important body part the way to maximize growth is an off day before and after.

I'm running ppl at the moment and thinking maybe add arms on a pm workout so still keeping it ppl twice a week but one day a week have an extra pm workout for lagging parts

I get four days off from work a week (12-hour shifts as a nurse) so I've recently found that Push/Pull/Legs/Weak-Point is giving me better results than the "power-bodybuilding" stuff I was doing before(as well as following proper tempo and contraction, of course).

Ive been much the same. Been doing a push pull lower then rest, throwing in a dedicated arm day once a week too cos my arms are lagging like sheeeeit

Dorian had a 6 days cycle so he was training 4 days every 6 days. He wasn't following the traditionnal week system. And he trained several body parts each training. Pec and biceps. Back (we can argue it's at least 2 even though upper traps was on shoulder day). Shoulder and Triceps. Legs (which means almost 5 muscles even though he wasn't isolating adductors and glutes). So I mean, in the end, Dorian had just one day more than a push pull legs workout. BUT he indeed rested 2 days during this split and I feel like this is very interesting. (Btw his rest days were cardio and abs day, almost never a true rest day) He could have chosen more of a pure bro split and may not need as much "rest" days but he probably liked adding those cardio/ab day and change the mental state he had to have every day when he crossed the door of the gym. As well as allow more frequency. Hope it completed a little what you said on Dorian. Best regards from France.

In my own personal experience idid ppl for the first 6 years and gain great muscle and definition, decided to try the bro split, and man.. I blew up fast size and strength, but icnt get out of the way of thinking 2x a week is best even tho I do enjoy bro Splits more.. modified bro split btw , inever understood the need to do shoulders and arms separately. So chest back legs arms rest repeat ,

Love the shirt. References the movie They Live Among Us. Roddy Rowdy Piper

... I only train arms and delts and my arms are still weak...

An idea with that is training 3 days a week with full-body, push-pull-legs or 2way split and have a 4th day devoted to a weakness or weaknesses

Would you recommend Greyskull LP? And would you say progression (weight/reps/...) is the most important thing for beginners to gain muscle? With all the fuzz about volume/frequency etc. lately... I kind of got lost in this sea of information. Greyskull LP is a straight forward, simple and relatively low volume program focussed on progression.

I did a brosplit after 7-8 months of training and gained giant mass. Went from full body to arms chest rest back shoulders

I have done every split going. I am currently doing the Arnold split 5 days a week. I started PPl middle of the year and did that for like 13-14 weeks. 5-6 days a week is taxing on your body and joints and work and life was starting to get too much so I found it easier to switch to Bro split for a period of time until I took a deload. I then started the Arnold split after the deload and currently doing that and am enjoying it. I think splits have there uses. It’s good to mix them up but it’s more important what you stick to. What I will say is if you look round the gym how many people look like the bloke on the front of the magazine cover? There the 1 percent of bodybuilding. Relax and enjoy what you do. Be consistent and patient. There the two most important things I would say about training.

I'm 56 , now do push pull legs , training every other day . Working a treat

Where is your back " best exercises for hypertrophy " episode???

Coach why are you using that thing on your nouse? Its for something about alergy or something like that?

I currently do, Sunday: Push & Pull Monday: Lower Body Tuesday: Rest with moderate cardio Wednesday: Pull & Push Thursday: Lower Body Friday: Rest with moderate cardio Saturday: Rest Parallel Bar Dip Deficit Push Up Underhand Grip Pulldown Regular Grip Pulldown Neck Work Zercher Hold Stool Squat Zercher Hold Split Squat Split Stance Hingelift One Arm Dumbbell Row Wide Grip Lat Pulldown Declined Bench Barbell Press Deficit Push Up Neck Work Zercher Hold Split Squat Zercher Hold Stool Squat Split Stance Hingelift

I use to do bro splits for the longest time. Now i do push pull legs and love it! 👍👍

Push pull legs, DC style 4x a week. One gets repeated 2x a week in cycles.

Hypertrophy coach , what are your thoughts on rotating exercise vs same ones ?

What's the thing you're wearing on your nose and what is it for?

Sorry guys my english not good... pls someone explain for me whar is the point which workout split best for maximize musclegrow? Push pull leg or "bro split" ? Thank you a lot if someone explain me simple

Never hear anyone mention a 2 way split eg mon and thursday is legs chest shoulders and tris. Tues/Fri back and biceps. It was common in the late 80s and early 90s.

I’ve put on a good bit of mass while staying somewhat lean (I am taking cardarine btw and it’s potent for me for whatever reason) Day 1 Chest,tris Day 2 back, biceps Day 3 shoulders Day 4 Legs, chest Day 5 bis,tris,back Shit works for me… my next mesocycle will be switching to legs and shoulders twice a week

If you are doing push pull legs do you recomend a 6 day split and doing push, pull, legs, push pull legs, rest or is it better to do a split where you rest every fourth day so you are doing push, pull, legs, rest, push pull legs rest?

My problem with the 2X per week splits is I don't feel like I'm getting enough variation or volume. I like to hammer shoulders/traps on shoulder day, but on the bigger splits you only get a total of about 12 sets for shoulders for the entire week (and not enough focus on rear delts or front delts). Also, only getting 14 sets on chest & back for the entire week seems really low too. I want to switch up my program, but I always fall back to "bro splits" because I feel like I can really target the muscle with a wide variety of exercises that hit it from each angle.

Coach plzz tell me about soreness If I'm little bit sore is good train that muscle again like chst i trained on Monday nd on friday mean today I'm going to train but little bit soreness in chest when i squeeze chest plzz tell me ???? Kindly reply and do a video on sorness

Whats your opinion in upper/lower split?

Mon push Tue pull Wed legs+abs Thu delts+traps Fri arms Sat off Sun off Is best for me also want a bit more arms and delts focus and my legs grow the best anyways sadly

Goat 🐐

What about Push Pull Lower Arms

I saw it all very clear till you said" no one under the sun likes arm day"! I dislike leg day and back day... The reason being is that I can lift a lot of weight and leaves me absolutely destroyed, but I do it like I love it "Mike Tyson's quote". However, I love arm days as much as chest and shoulder days, mate, and I am under the sun... The feeling I get after such a pump on my arms is out of this world... I don't think you should class everyone as the same in which body part we like training the most.

Full body is absolutely the way to go for a beginner. The first 6 months at least. Beyond that it's whatever will keep you going to the gym.

Joe is like a ripped lumberjack version of adam levine

Well I guess I will never be a bodybuilder because I love arm day :}

Yates and coleman were on tons of gear, why would you ever use them as an example

Lol arm day is where it’s at 🤙🏼

i recover very poorly from a workout, it takes me almost 6 - 7 days to not have sore muscles anymore, if i would train a muscle 2 or 3 times a week i would be totally burnt out...also i have severe joint pain in my hips and one shoulder, same here, for example if i would train shoulder or legs 2 or 3 times a week i would only have joint pain all the time...so i train each muscle once a week

I've been doing a push,pull,leggs for 2 months and I think I finally reached a point I can't recover properly. I've taken the last 2 days off because I feel sore from head to toe. I definitely need to change my splits to get more recovery

Dorian would train body parts 2x a week during certain parts of his career, as per his training journal. When his goal was maximum mass, this was the routine he used leading into the 88 Olympia: Day 1: Chest/Delt/Tri Day 2: Back/Bicep Day 3: Legs Day 4: OFF Day 5: Chest/Delt/Tri Day 6: Back/Bicep Day 7: OFF Day 8: LEGS Day 9: OFF

Will make you look like a ding dong 😂

Upper lower suck Just stick to bro split

Bro split if you're juiced, legs push pull if you're natty.