My 2 PULL DAYS for muscle growth!

Рет қаралды 141,125

10 ай бұрын

Here are the 2 pull workouts that I currently do, on my push legs pull split. Now while I show you guys the exercises, I do just wanna say, the only reason I took so long to release these is because I wanted to perfect them. I’ve been trying out some new stuff, using some new machines, altering the exercise sequencing, and just essentially testing some things out, so before I posted anything, I wanted to make sure that these routines were done and cemented, and actually ready for me to share without any further changes needing to be made. Of course, as I get further into my bulk, I may make a couple revisions and substitutions here and there, especially if my gym you know happens to get some new equipment, but as of now this is pretty much what I’m sticking to each week. I do also plan on making longer-form youtube videos on each of my individual routines, showing you exactly how to perform each movement, and what to do as an alternative if you don’t have the exact machine. So hopefully you can look forward to that, and as a quick reminder, code “MAXE” is 45% off everything on myprotein until the end of the month, of course if you’re looking for any protein, supplements, or clothing, the link is in my bio.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
I hope that helps and subscribe for more lifting tips! #Gym #Workout

Пікірлер: 238

@MaxEuceda7 10 ай бұрын

Pull B has finally been revealed... Looking to get protein powder, creatine, or any other supplements? Go to tidd.ly/3k9BR9d and use code "MAXE" at checkout for 45% off!

@laynewam193 10 ай бұрын

I’m curious why have two different days for pull? And do they have different purposes or are they heavier on a different parts of the back?

@goshi._.8427 10 ай бұрын

@@laynewam193max please answer

@repentandfollowjesuschrist6170 10 ай бұрын

Gym should ban you for filming, get your own gym g00fy looking little kid.

@repentandfollowjesuschrist6170 10 ай бұрын

1 Corinthians 6:9-11 King James Version 9 Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind, 10 Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God. 11 And such were some of you: but ye are washed, but ye are sanctified, but ye are justified in the name of the Lord Jesus, and by the Spirit of our God

@repentandfollowjesuschrist6170 10 ай бұрын

@@laynewam193you should train everything twice a week

@yurimachadodevargas3832 10 ай бұрын

If there is one thing that i really want is your "how to grow your back" and "how to grow your legs" videos to complete your playlist of "how to grow" because your long videos are absolutely amazing stuff about training my man. And dont forget to show us the glute spread.

@chrono1717 10 ай бұрын

It might be a lot to ask for lol cuz he's a university student. But still I would love for him to continue his "how to grow" series. They've been so helpful in my fitness journey, and I'm sure for others as well.

@yurimachadodevargas3832 10 ай бұрын

@@chrono1717 he said that he graduated recently, so i think that we can expect this videos to return

@chrono1717 10 ай бұрын

@@yurimachadodevargas3832 That's awesome! Yeah can't wait for the content.

@deanguzman9008 10 ай бұрын

he gotta hurry up on the glute spread

@th1zzend220 10 ай бұрын

He made one for the back already? Or u mean like a long video of it like the triceps one? I know he has a short “how to grow ur back”

@kaf1076 10 ай бұрын

Dude I admire you so much thx you for the video, you changed my physics and I hope you will release all of your routine

@hodinihacker170 10 ай бұрын

Keep posting long form content bro they are super well made! ❤

@qvxatw22 10 ай бұрын

would love to see more longer length videos max

@mswcomparisons2562 10 ай бұрын

The best gym content creator

@DMG6124 10 ай бұрын

Thank you so very much for this! Been asking for a while eheh

@RayanK410 10 ай бұрын

Hey max, I think it would be interesting if for one video you did max out on the squat, bench, and deadlift safely. You are insanely strong and I’m curious to see your maxes on those lifts.

@chilldoc9638 9 ай бұрын

He can do over 350 on barbell squats for reps as of 2022

@SzymonNon 10 ай бұрын

thanks for these.. for many months i used to do too many sets per workout and per week

@NotTodayBud 10 ай бұрын

Nice to see someone else with the same T bar row as my gym.

@bendarys 10 ай бұрын

post more on yt broski we love you

@pannkaakan33 10 ай бұрын

Bro managed to find the gym with every type of machine possible and also the emptiest one

@espada6937 10 ай бұрын

Now let's bug maxy boy for the push routine 😈🥰

@psychopathmedia 10 ай бұрын

Glute pulls are my favorite 😰

@ChirripoCory 10 ай бұрын

I notice you wait to iso biceps until the end… curious what the reasoning is for that. Thanks for your content, super helpful. 🙏🏼

@shootemup2269 10 ай бұрын

because they're already fatigued through out the workout and since he only does 2 intense sets for biceps, it's the perfect time and way to end the workout.

@isaaceduardosanchezsoriano3340 10 ай бұрын

does anyone notice how strong he is? he is almost full stacking the machines

@stopplzs 10 ай бұрын

that doesn't mean shit; it's a fixed path. I can do the entire leg extension for 15 reps (245 at my gym) but can't squat 315

@FabulousResults 10 ай бұрын

full stack on the preacher curls 😳

@chilldoc9638 10 ай бұрын

@@stopplzsyou realize he can do more then most people on the big 3 lifts easily

@LiamAdamsFitness 10 ай бұрын

@@stopplzs that means a lot, he is very strong. you not being able to squat 315 isn't a factor based merely on strength. lot's of stablilization and balance and breathing that go into a big compound movement like that as well

@isaaceduardosanchezsoriano3340 10 ай бұрын

@@LiamAdamsFitness thank you, its the same to squatting 200 pounds but can`t do a pistol squat

@Ariessarmstrong 10 ай бұрын

Bro had them fire lyrics in the description

@stefangeist5454 10 ай бұрын

On one arm low row, are you staying strict with chest out on the concentric? Or are you letting your shoulders rotate for full range of motion?

@dannymarsha11 10 ай бұрын

Equipment at that gym looks mf awesome

@L3G0FaN 10 ай бұрын

Hi Max, do you stretch at all?

@SuperBlackBeto 10 ай бұрын

how was your routine for 5 days? Or how you will do it (even 4)?

@ezequiellopez2219 10 ай бұрын

Max can you bring back the 2 minutes tutorial, u save my ass with your advices 🗿

@callmegary2622 5 ай бұрын

lmao didnt realize he was showing it and i was watching till the end waiting for him to show it

@Acer11818 10 ай бұрын

In both routines you’re only performing one exercise specifically for the biceps. Is it because some of the other exercises involve the biceps? If so, what exercises and parts do they target? Or are you trying to target a certain head? Would really like to know

@user-ff1fv6ub7c 8 ай бұрын

Although including a long head biceps excercise would be ideal, it’s not necessary since it only shifts the focus by a tiny amount. Hope it helps

@sh88dy27 6 ай бұрын

Also any pulling movements usually hit the biceps well so you don’t need too much isolation after

@benz-lt2gf 10 ай бұрын

can you do one for push day a & b ?

@Dallas-214 10 ай бұрын

King of the Gluts 👑

@codydevlin1800 10 ай бұрын

im so hyped to watch this 💯

@kaf1076 6 ай бұрын

If I don't have low row... What to do instead? Tbar row again like pull a?

@Moussa_H 10 ай бұрын

This guy lifts more then the juiced up guys I see at my gym

@DMG6124 10 ай бұрын

I need those Push workouuuuts 😢

@izlitty5674 10 ай бұрын

I noticed youre really going slow and optimizing time under tension during your sets but can i just use same rep range with optimal form without doing slow movements but still going to failure, i find this way easier to track progress since its what i already do and seen strength size just wonderin if this intensity and volume could still be applied with your routine

@Cmon_ 9 ай бұрын

No because the whole purpose is to illicit mechanical tension, the main driver of muscle growth.

@user-fp8pv2jp9u 10 ай бұрын

Feel like one bicep exercise isn’t enough, also no traps?? (Face pulls?)

@michelangelomantonioni4933 10 ай бұрын

You only do preacher curl for biceps? 🤨

@DJSTOEK 10 ай бұрын

❤

@rafatire 10 ай бұрын

No matter which pull days i do, i still can't pull her😔

@khalida1711 10 ай бұрын

how many days do you train? And what’s your split?

@abishek5021 8 ай бұрын

hi maxe, i know preacher curls train the short head more than the long head. will it be better to include a straight barl curl/hammer curl for long head growth?

@alban8431 8 ай бұрын

your long head will still get enough stimulus, the preacher curl doesnt isolate the short head

@lesinogaming1268 10 ай бұрын

Bro got dad bod😢❤

@Yeahnahyeahnahyes 10 ай бұрын

It’s good to see a fitness influencer not dressing immodestly for a change.

@satyr888 10 ай бұрын

waiting for a leg day🤠

@brennon9755 10 ай бұрын

I’ve got a question. So I’ve been working out for a couple years now.. I used to feel my back so much when training it and now when I train it it’s like I barely feel my back 😢 any tips, or suggestions?? Please help. I feel like my back is taking a hinder because of it 😭

@geekyy2143 10 ай бұрын

Finally i can live in peace

@yurimanzzine6475 10 ай бұрын

is 12 sets per week for back enough? im doing 18-24 and feeling really tired and not seeing progress 😢

@officialnic0 10 ай бұрын

Your’e probably doing too much sets and are unnecessarily fatiguing yourself

@Viswajeet18 10 ай бұрын

Probably 12-16 sets per week is more than enough for a natty provided doing all. those sets with max intensity excluding all warm up sets.

@Viswajeet18 10 ай бұрын

@@officialnic0Yaa agreed

@yurimanzzine6475 10 ай бұрын

thank you guys, helped a lot

@denjaa6046 10 ай бұрын

Can we get the routines for push days?

@germbean9705 9 ай бұрын

do you do anything to train the long head of the bicep? i’m not seeing much of that in this schedule

@adbj 9 ай бұрын

you do not need to isolate bicep heads

@UnderFeelss 10 ай бұрын

for bicep doing only preacher is enough? incline or hammer curl ?

@pitterr5 10 ай бұрын

most of back exercises already engage biceps and preacher is pretty much the toughest bicep exercise, two sets of that with controlled tempo and pauses and i assure you it's definitely enough, biceps is relatively small muscle so it doesnt need that much volume

@UnderFeelss 10 ай бұрын

@@pitterr5 yeah u right but i still thinking at least adding 2 or 3 sets of hammer curl is necessary for brachioradialis

@mikemav 10 ай бұрын

Is there an alternate exercise for low row, lat row and tbar row?

@instinctivehd652 10 ай бұрын

Bent over barbell row, seated machine row with a wider grip as a couple examples

@JuliusCaesar103 10 ай бұрын

You basically have one day lat focus and one day upper back focus, yet start both days with an upper back exercise, which apparently is your priority. Kinda genius

@EVEN-ls9ic 10 ай бұрын

not really its 4 sets of upper back and 8 sets of lats. obviously upper back and lats get slight stimulus from one another but those are the amount of sets that are being biased in his split. Only way for it to be upper back biased is if in pull b he maximizes scapular retraction in the second exercise but it seems to be he has elbows tucked so its biasing lats.

@GameZero2 10 ай бұрын

⁠@@EVEN-ls9iche is actually doing 6 sets for lats. It’s 4 sets for upper back and 6 sets for lats. The first variation in both pull days hit upper back(traps, rhomboids, upper lats), the second variation hits lats and mid back(traps, rhomboids, upper lats, lower-middle lats), third variation is SA lat row(lower-middle lats). So thats 6 sets of lats as a whole but 4 sets of upper lats and 4 sets of lower-middle lats. Then rear delt and biceps, the only thing I would add to this split would be one more variation for biceps before rear delts, shrugs for upper traps and forearm curls.

@King_Argon_II 10 ай бұрын

We have actually been asking for a glute spread

@karma1511 10 ай бұрын

i just grab a bar load 20 on one side and swing it around

@Tjj2503 9 ай бұрын

T bar row alternatives?

@xhudaori6942 5 ай бұрын

Are all these sets done till failure?

@nxtboyIII 10 ай бұрын

dude how do you only do 2 sets per exercise??? im over here doing like 4 or 5

@pacdamour7819 10 ай бұрын

It’s called training with intensity (To real failure)

@chilldoc9638 9 ай бұрын

Waste of time

@poledan 9 ай бұрын

If you’re training to failure you don’t need many sets 5-15 sets per week (15 being an extreme end) is all you need, you can make crazy gains at like 8 sets per week

@shubhamkumar8596 10 ай бұрын

Hello r u wearing sony wh 1000xm5 I m also planning to buy this headphones but it is suitable for gym ?

@Moussa_H 10 ай бұрын

Why so little bicep work?

@lukeharris2622 10 ай бұрын

✝️💪

@Davidchristman 10 ай бұрын

day 100000 of asking where the naruto hardstyle transformation went

@noahjohnson3134 10 ай бұрын

Now do a girl pull day. We all need that one

@flamingwolf8753 10 ай бұрын

If imagine you just lower the weight

@arisnikou04 10 ай бұрын

@@flamingwolf8753 no, he means how to pull girls

@geekyy2143 10 ай бұрын

Why don't you do any exercises for the long head of the biceps?

@chilldoc9638 9 ай бұрын

Because both heads get hit in any curling exercise

@fredericomonteiro1939 10 ай бұрын

Hello max!! I just wanted to know if you only do 6 sets for bicep a week? Im still in the old mindset of 10-20 sets per week per muscle...is that wrong? Love you work and thank you!!

@kubmi8723 10 ай бұрын

Biceps are a small muscle and don't need a lot of sets to grow. 6 sets is enough

@yurimanzzine6475 10 ай бұрын

@@kubmi8723per week or per workout?

@AdamGregory04 10 ай бұрын

Quality over quantity in most cases. Nobody in their right mind needs 20 sets

@stopplzs 10 ай бұрын

absolutley not. smaller muscle groups recover fast and therefore can take much more volume

@chrxme 10 ай бұрын

The new meta is 5-15 sets. These 2 sets per exercise and 10 set total workouts are getting more and more popular

@omary702 10 ай бұрын

Quick question, is it bad to have a different workout routine on your second day of pull or push? Or even for example Bi/shoulders

@silverhost9782 10 ай бұрын

As long as you track what you're doing for progressive overload and manage your fatigue from workout to workout, then no. No problem at all

@omary702 10 ай бұрын

@@silverhost9782Okay thanks ☺

@TiagosFitness 10 ай бұрын

Do you mean like on your first push day start off with flat bench press and then for example your second push day you doing incline bench press and it’s a different workout?

@omary702 10 ай бұрын

@@TiagosFitness Yes, exactly same Muscles but different workout with a different routine, is it bad?

@TiagosFitness 10 ай бұрын

@@omary702 no not at all in my opinion it’s smarter to do that my first upper body day is what I want to be the strongest on and my second upper body there is my accessory day to work on my weaknesses and gain more strength in my weaknesses to help me on my upper body day one

@AR-zz1sd 8 ай бұрын

Song ?

@woodythepog3662 29 күн бұрын

nice vid bro but what is song name????

@MatthewRumble 10 ай бұрын

You can achieve a similar physique doing calisthenics and have some insane strength

@Alayoss 8 ай бұрын

You can’t get this big with calisthenics 😂

@RishabhSharma10225 10 ай бұрын

Why the same preacher curl on both days? Why not add variety? Simple barbell curls one day and preacher curls the other day..

@Erichiper 10 ай бұрын

Does any1 know what Max's split looks like? He has 2 push days and 2 pull days, does he also hit legs on these days? Or does he do legs once a week? I remember him saying he no longer trained 6x per week.

@25710 10 ай бұрын

did you watch the vid? he literally talks about it 10 seconds into the video lol

@Erichiper 10 ай бұрын

@@25710he says push legs pull split but doesn't mention frequency, don't be a smartass if you can't read

@LionelGoatMessi 10 ай бұрын

He already uploaded his two leg days routine in a week

@allysorcinelli4111 10 ай бұрын

How come you do 6-8 reps for most of ur exercises? i always thought that is in the strength building rep range?

@arisnikou04 10 ай бұрын

This is a great best-of-both-worlds rep range. Builds both Strength and Muscle, commonly known as Powerbuilding. My only question is how come he doesn't do any higher reps on the bicep culrs for example

@allysorcinelli4111 10 ай бұрын

yeah so true@@arisnikou04

@chilldoc9638 9 ай бұрын

You can build muscle in the 5-30 rep range if you train close to failure

@chilldoc9638 9 ай бұрын

@@arisnikou04no need for higher reps

@rafael_ellanios2708 10 ай бұрын

Why i feel i need only 2 sets per muscle group a workout?

@m0ped987 10 ай бұрын

Am i the only one noticing that he switched to a plan with 99% machines ever since mario rios called him out

@chilldoc9638 9 ай бұрын

He's been doing that

@orangelambo5324 10 ай бұрын

Not many pure bicep exercises, I guess since it’s a small muscle

@elevatexd 10 ай бұрын

6 sets for bis/week?

@ebenezersureshworkaccount8947 Ай бұрын

t-pose rear delt fly

@seb2893 10 ай бұрын

Why do you have different excerises for each pull day, how do you progressive overload then

@silverhost9782 10 ай бұрын

Well he's obviously gonna repeat those two pull days each week. Each one naturally flows into its sequel day the week after, allowing for progression

@ignacioaguirre8137 10 ай бұрын

Leg day

@alexalsola 9 ай бұрын

Genuine question. What are the pros in having A and B?

@poledan 9 ай бұрын

Allows for more variation between days, which can help your progress and also help avoid any overuse

@A.DiCarlo9 9 ай бұрын

@@poledanits done A in a week and B in the other right? or its monthly?

@poledan 9 ай бұрын

@@A.DiCarlo9 I don’t know how Max does it but I’m assuming his first pull day he does A then in the same week for his next pull does B.

@Ty-oe4dr 10 ай бұрын

how long do you rest between sets

@JsoProductionChannel 10 ай бұрын

In a video he said 3-5 min between normal sets. And maybe 5-10 min in compound movements. This seems long but is ideel when going to COMPLETE faliure like he is doing on every set.

@ahmedallam7686 10 ай бұрын

bro why you do not train your lower back and traps?

@chilldoc9638 9 ай бұрын

Traps get trained in any row

@captainzodd5281 10 ай бұрын

4 sets of direct bicep work a week?

@chilldoc9638 9 ай бұрын

@deimoz6991 10 ай бұрын

Any alternative to low row??

@Cmon_ 10 ай бұрын

What I wanna know

@deimoz6991 8 ай бұрын

Bruhh someone plz recommend

@arquillo8928 10 ай бұрын

Can anyone give me a good workout split? Trying out new things

@shuwohd2343 10 ай бұрын

My advice is that you shouldn't change your workout Split because that damages progressive overload. Instead rotate exercises, add supersets... But If you really want to, don't copy the workout from the video because It works for him but maybe not for you

@K_assal1 8 ай бұрын

max my food money lets say is 50 per month am 67kg and i want to know how can i bulk with that kind of money

@LegendJL 10 ай бұрын

Why is it low rep

@Cmon_ 10 ай бұрын

He has made videos on it

@adamkozbar2310 10 ай бұрын

Why do you look like hector salamanca when you struggle 😂😂

@sophiabulgaria3687 10 ай бұрын

Please stop

@adamkozbar2310 10 ай бұрын

@@sophiabulgaria3687 stop what?

@weslo1254 10 ай бұрын

Why 1 bicep exercise

@bahandplays8373 10 ай бұрын

Why is the volume that low ? 6 sets a week for biceps ? 12 sets a week for back ? I also do that much volume in my program(not the biceps) But for me it is to compensate for my really bad sleep and nutrition

@chilldoc9638 9 ай бұрын

6-12 sets is plenty And doing more sets to compensate for sleep and nutrition is the worst thing you could ever do

@bahandplays8373 9 ай бұрын

@@chilldoc9638 I said I am doing “less” to compensate not “more” And comparing his good diet and sleep to my bad diet he should be able to do more than me and not overtrain

@outlaww48 10 ай бұрын

How long do you re$t?

@brendonbowman5815 10 ай бұрын

Your volume has massively dropped is their a reason? It’s seems really low for biceps only 4 sets a week?

@chilldoc9638 9 ай бұрын

6 sets

@alban8431 8 ай бұрын

more intensity

@Aboodso 10 ай бұрын

you just play one single biceps exercise????? with no wrists,traps exercise

@Brandon-qh4ck 10 ай бұрын

Does anyone know why it’s 2 sets?

@poledan 9 ай бұрын

Because you don’t need crazy amounts of volume to grow. He does less sets per exercise to allow him to do more exercises

@rubenmelchor829 10 ай бұрын

I just think its a real shame that you dont do any free weights exercise, whether its dumbells or barbell. I really think you are missing on some strength and functional gains

@shuwohd2343 10 ай бұрын

I see your point but he is already very strong and "funcional training" is a myth

@chilldoc9638 9 ай бұрын

Functional training is a myth, and it doesn't matter he can squat over 350+ pounds for reps

@firedogz7355 10 ай бұрын

All I see is pain 😢 today's pull day for me

@marknagy435 10 ай бұрын

Yo what? Only 2 sets? Im doing the same amount of exercies but with 4-5 sets. Guess im doint something wrong lol

@rspct9654 10 ай бұрын

Just preacher curl? hmm my arms always lose mass when I have 1 exercise.

@zach_334 10 ай бұрын

Fr me too 😂😊

@eloigarcia9051 10 ай бұрын

do pullups

@eddy6962 10 ай бұрын

my question for this is how do you progress from workout to workout?

@sel0ke997 10 ай бұрын

Ok so one day lets say you do 20 lb dumbbell bicep curl and you do that for about 8 reps the next time you would try to higher the weight to 25 lbs and try to get 6 reps your goal is to hit that 8 rep again and when you do you will higher the weight to 30 lbs. Progressive overload works that way

@silverhost9782 10 ай бұрын

Add a bit of weight and aim for thr same number of sets/reps, or add a rep to each set. Try to do one of those with each exercise you do every time you go into the gym

@poledan 9 ай бұрын

Search up dynamic double progression