The Single Best Workout Split? (MUSCLE GROUPING)


What’s up, guys? Jeff Cavaliere, AthleanX.com. Today I’m addressing the oh so popular question
of “what is the best split?” that question of “what is the best training split; how should
I be training the total body?” Push, pull, the split muscle group, what is
the best way to split up my routine? The answer is so complex that it would take m 5000 videos
to answer it. Again, you want the truth? I’ll give you the
truth. The truth is that it really depends on so many different factors. What is your
goal, first of all? Are you training for explosiveness? Are you training for size only? Are you training
for strength? What does your entire week look like of training?
More than that: what does your entire month look like in training? What have you trained
the month prior to that? All of these things matter. When it comes to these hard and fast
rules, people get really caught up in them. So much so that they lose the forest for the
trees. I’ll give you an example. Right here is a perfect exercise to illustrate this.
We know that there’s a push-pull split and I’m a big advocate of push-pull splits. Again, depending on the sequence of your training
and where you’re at in your particular training, and what your goal is. A push-pull split relies
on the fact that certain muscle groups tend to pull. I.E. your back, your lats, your mid back,
your arm voids, and your biceps. They would go and work synergistically together. If you’re trying to maximize your recovery
in between sessions you would work those muscle groups together to allow you to recover in
between those sessions as opposed to hitting your back and then inadvertently, or auxiliary
hitting your biceps and then coming right back the next day and hitting your biceps
again, with them not being recovered from your previous workout. That’s the idea behind that. The same thing
applies to the push of chest, triceps and shoulders all working in concert to push.
If you follow that rule and follow that rule only you will lose sight of the fact that
there’s a great exercise you could be doing right now that could be working your back
and your triceps together. Again, a push and a pull. Guess what? They
actually work well together. Look at this exercise I’m doing. All I had to do was lie
down on the ground – again, I’m doing this in a home version so I have the two bands
anchored behind me on something sturdy. It could be a couch. I just have it on the bottom
of the piece of equipment. If you’re in the gym you could easily take
this into the gym and do a cable setup here and either lay on the bench or lay on the
floor. What we’re doing is, we’re actually working on the synergy that occurs between
the back and the long head of the triceps to create a killer exercise to hit both of
these areas. We call it a tricep extension pullover because that’s exactly what the hell
it is. It’s a tricep extension into a pullover. When
we do our first part of the exercise here we do a tricep extension, right? We do a line
tricep extension. It really hits our triceps hard, we get peak contraction here up at the
top, and it’s different than we would if we were doing this with a dumbbell. We actually
still have tension at the top here because a line of resistance is behind us with the
bands being pulled in that same line, right? From here we can intensify this even more
adding more contraction to the long head of the triceps which will help to extend our
arms and bring them back behind our body, or at least in the direction of going towards
the back side of our body here. We’re extending them, but at the same time we’re doing a classic
abduction of the upper arm and bringing it down closer to our sides in a pullover fashion,
which is exactly what the lats do. So you see, synergistically this abduction
of the arms and the extension here of our arms as we get here past neutral, or down
to neutral at least as the act of extension, that’s something that the triceps handle.
If you were to lock yourself in thinking “Push-pull. I can’t train triceps and back together. It’s
always biceps and back” that’s not going to get the job done. So I think there’s so many ways. Like I said,
5000 videos to answer that question. The most important concept is this: vary your training
and know what you’re doing and have a purpose behind your training. Remember, training without a purpose is just
working out. If you want to work out and have a purpose behind it, that’s not only how you’re
going to get the fastest results, but you’re going to get so much more out of every workout
because you’re going to be having a game plan and a reasons and some science behind what
you do. I hope that at least answers the question
a little bit, that you’ve got to stop thinking about the perfect split and you’ve got to
start using all variations of splits of your training if you want to get the best results. If you want a program that lays out your splits
exactly how I feel you should be following them, in the sequence that you should, given
the goals that I know we’re trying to accomplish; head to AthleanX.com right now and get our
Athlean-X training system. In the meantime, let me know what you guys
want to see here on these videos. I’ll do my best to cover them in each and every video
that I do. Remember, this channel started for you and
it’s going to continue being for you and I rely on your requests to make sure I do. All right, I’ll be back here again real soon.
See ya.

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