0:01 the push pull leg splits universally
0:03 considered the best workout split for
0:05 building muscle and if you see Mr
0:07 Olympia or these huge bodybuilders
0:09 chances are they're doing this workout
0:10 split the reason it's so effective is
0:12 because it maximizes total workout
0:14 volume if you know anything about
0:16 building muscle you understand that
0:17 volume is one of the biggest drivers of
0:19 muscle hypertrophy and so it's intensity
0:21 you can't just go into the gym and not
0:22 push yourself and build muscle the
0:24 pushful leg foot is the most popular
0:25 workouts foot however I've been Lifting
0:27 for 5 years and I actually stopped doing
0:30 this several years ago cuz I saw major
0:31 flaws in it and if you stick to the end
0:32 of the video I'll tell you what these
0:35 flaws are and how you can fix them so
0:36 you can make sure you're still gaining
0:38 muscle month by month a push pull legs
0:40 workout are three workouts a push
0:42 workout consisting of shoulders chest
0:44 and triceps a pull workout which is back
0:46 and biceps and then your leg workout if
0:47 you're a beginner or you've been
0:49 training for less than 6 months you're
0:51 going to be doing this once or 3 days in
0:53 total in the gym this is because your
0:55 body hasn't adapted to the physical
0:56 demands and the stress that
0:58 weightlifting causes to your body even
1:00 if you're prioritising other sports SPS
1:02 like MMA you should be doing push pull
1:03 legs once if you guys want to see a
1:06 cardio workout for MMA drop a like if
1:08 this video hits 3K likes I'll release
1:09 that next and even if you don't want
1:11 this workout if you don't hit that like
1:12 button right now I'm going to send Leon
1:14 NE to your house he going to head kick
1:15 you in the face so now if you're an
1:17 advanc lifter you will do the push pull
1:20 legs workout twice or 6 days in total in
1:22 the gym which is considered typical and
1:24 one of the ways you maximize muscle
1:25 growth in order for a muscle group to
1:27 recover completely you want to be giving
1:30 it 48 to 72 hours to recover these are
1:32 simple stad conditioning guidelines for
1:34 maximizing muscle hypertrophy and
1:35 another one of those guidelines is to
1:37 hit each muscle group two to three times
1:39 per week so the push pull leg workout
1:40 allows you to achieve both of these
1:43 which in turn leads to maximum muscle
1:44 growth once I fell in love with the gym
1:46 and really focused on building my body
1:48 building my aesthetic physique I started
1:50 doing this but through my education in
1:52 this field I noticed the huge flaws and
1:54 there are two of them and I'll tell you
1:55 these are flaws that all lifters fall
1:58 victim to the first biggest problem I
2:00 notice is you're hitting three muscle
2:02 groups on one day but only hitting one
2:03 muscle group on the other day because on
2:05 your push workout you're hitting three
2:07 muscle groups your shoulders your chest
2:09 and your triceps and on your leg day
2:10 you're just hitting legs and to not
2:12 confuse people when I say muscle groups
2:14 I guess you could say muscle categories
2:15 because obviously a muscle group could
2:17 be considered like the lateral head of
2:18 the shoulder but in terms of a muscle
2:20 category it's the shoulder I have to
2:22 clarify this because this confuses
2:23 people for some odd reason on a typical
2:26 workout it consists of 16 to 20 sets or
2:29 8 to 10 sets per muscle category which
2:32 will lead to 16 to 20 sets for each
2:35 muscle category per week which I would
2:37 say is on the dot for how much volume
2:38 you'd want in a particular muscle group
2:40 to maximize muscle growth and not add a
2:42 bunch of junk volume there's a certain
2:43 point in your workout where you're not
2:45 building more muscle but you're just
2:46 lifting weights for the sake of it and
2:48 you're just fatiguing your body that's
2:50 what I mean by junk volume so on my pull
2:52 day I'll be doing back and biceps and
2:54 I'll be doing three exercises for each
2:56 and following those guidelines of 8 to
2:58 10 sets per muscle group but on a push
2:59 day since it consists of three three
3:02 different muscle categories I'm dividing
3:03 those so instead of doing three
3:04 exercises per muscle group I end up
3:06 doing two instead of doing 8 to 10 sets
3:08 per muscle group I only do six so
3:10 because I had three different muscle
3:12 categories on my push day I was actually
3:14 giving all three of those less
3:16 importance when in my opinion you need
3:17 to build your shoulders you need to
3:18 build your chest you need to build your
3:20 triceps for an aesthetic physique and
3:22 with your standard Push Pull leg split I
3:24 had to reduce the volume on all three of
3:26 those muscle groups and The Simple
3:27 Solution is on our leg Daye and a
3:29 typical leg Daye for me would be 3x
3:31 exercises for 8 to 10 sets like I was
3:32 talking about before but I didn't have a
3:34 second muscle category with it so my
3:36 workouts would be pretty quick and a lot
3:38 of people will say this is low volume
3:39 for the legs but I don't know what
3:41 you're doing because I'll do four sets
3:43 of squats and just call it a day my legs
3:45 are super sore so clearly the amount of
3:47 volume I'm doing is making it difficult
3:49 for my legs to recover just by doing
3:51 Simple squats so since the leg day only
3:53 has one muscle category and the push day
3:55 has three I decided to move one of the
3:57 muscles to the leg day and the muscle
3:59 group I chose was triceps if you don't
4:01 already know the shoulders and the chest
4:03 both Flex at the shoulder and other than
4:05 like a close grip bench press or maybe a
4:06 dip if you includeed on the tricep day
4:08 you're not really doing shoulder flexion
4:10 as much so combining shoulders and chest
4:12 and moving triceps to a separate Day
4:14 made so much sense in terms of a
4:16 recovery standpoint and in terms of
4:18 muscle function standpoint to maximize
4:20 muscle growth I'm sure many of you are
4:21 saying wouldn't my shoulder training
4:24 affect my chest training and vice versa
4:25 I thought that would be the case too but
4:27 through my actual experience I found
4:29 that not to be the case one week I did
4:30 shoulders I started with the military
4:32 press so I hit shoulders first then I
4:35 hit chest and I hit 225 on bench press
4:37 for six reps then later that week I
4:40 decided to start my push workout with
4:43 chest I did 225 for 7 and that last rep
4:44 was so hard I barely got it up so
4:46 clearly it didn't impact it very much I
4:48 did find it at first it was kind of
4:51 tricky doing shoulders and chest first
4:52 because of the shoulder flexion she
4:54 would have some fatigue in the shoulders
4:55 but eventually you just get used to it
4:57 but normally I will start with shoulders
4:59 before chest that's because I find it to
5:00 be a more aesthetic muscle group and
5:02 believe it or not most people don't know
5:03 this the shoulders are actually a bigger
5:05 muscle group than the chest is the
5:07 shoulders are more aesthetic than the
5:08 chest not because of their size but
5:10 because they add to that baper physique
5:12 or the famous Leon Edwards physique and
5:15 we all know that b taper is the most
5:16 aesthetic physique for men the chest in
5:18 terms of Aesthetics is very overrated
5:20 because it's the middle of your body but
5:21 it's not more aesthetic than the
5:23 shoulders are however always remember
5:25 you need everything developed to have an
5:27 aesthetic physique other than your caps
5:29 however Variety in your training is key
5:30 most the time I'll start with shoulders
5:32 in a block of training before chest but
5:35 then sometimes I'll have chest first
5:36 just depending on the block of training
5:38 and when I say block of training that's
5:40 every four to 6 week cycle you must
5:42 change your workouts every four to 6
5:43 weeks to make sure you're maximizing
5:45 muscle hypertrophy your body smart you
5:47 will get used to what you're doing if
5:48 you're doing the same thing in the gym
5:50 every single week and every single month
5:51 so now that we know the shoulders are
5:53 more aesthetic than the chest we also
5:54 have to remember another aesthetic part
5:56 of your body which is your face so I'm
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6:59 started today adding Tri sub to my leg
7:01 day opposed to having an on pushed day
7:03 has led to incredible growth in my
7:05 triceps your leg workout will not impact
7:07 your tricep workout very much because
7:09 it's lower body compared to triceps
7:10 which is upper body and in terms of
7:11 strength and conditioning principles
7:13 when you're asked to combine workout
7:14 routines you're often instructed to
7:16 combine upper and lower body because of
7:18 the minimal impact they have on each
7:20 other meaning the interference your leg
7:21 day has in your tricep day and vice
7:23 versa is minimal and adding triceps to
7:25 leg day posi impacted my shoulder and
7:27 chest workout by simply allowing me to
7:29 have more volume on those two muscle
7:31 groups and my triceps as well after
7:33 making the shift all of a sudden my
7:34 pressing muscles and my pressing
7:36 movements were stronger and more
7:38 muscular so that's a huge dub just like
7:40 fixing issue two which is your deadlift
7:42 affecting your leg day whether you're an
7:44 athlete or a bodybuilder I'm a huge
7:46 advocate of including deadlifts in your
7:48 routine bodybuilders make excuses to Not
7:50 Dead lip by saying apparently it's bad
7:52 for muscle growth and it's a very risky
7:54 exercise particularly for your low back
7:56 there is no research that suggest that
7:58 deadlift is more dangerous than any
8:00 other exercise and the only reason I'd
8:02 say it's more dangerous if at all is
8:03 just because it has a steeper learning
8:05 curve but just take the time to learn
8:06 the movement and if you think it's not
8:08 good for building muscle my legs
8:09 particularly my quads are my most
8:11 overdeveloped muscle group and my traps
8:13 which I owe specifically to the deadlift
8:15 I never isolate my upper traps with the
8:17 movement like the shrugs it's purely
8:19 from the deadlift I'm a very big fan of
8:21 deadlifting on my back day because you
8:22 don't want to be deadlifting and
8:23 squatting on the same day you're going
8:25 to throw up but your pull day and your
8:27 leg day are only separated by 24 hours
8:29 which is where the recovery problem line
8:31 like I said Earl in the video you need
8:33 your muscle groups to have 48 to 72
8:35 hours between workouts to recover which
8:37 won't be granted to your legs if you do
8:38 a standard Push Pull leg split so this
8:41 led to me having really sore legs for my
8:43 leg workout and the switch is super easy
8:45 all you have to do is switch your push
8:47 day with your pull day thus giving you a
8:50 pull push leg split aka the athletic
8:52 bodybuilding workout split aka the Leon
8:54 Edwards physique workout split this is a
8:56 workout split I've been doing for
8:58 several years now and I continue to do
8:59 and the workout split I give to the
9:01 members of my ultimate athletic
9:02 bodybuilding Academy in this Academy you
9:04 get your monthly workouts or your
9:06 monthly pull push leg workout you get
9:08 weekly calls with me and my brother
9:10 nutrition guides posture stuff
9:11 everything you need to achieve your own
9:13 Leon Edwards physique I will leave a
9:14 link in the description be sure to check
9:16 that out I look forward to seeing you
9:17 there I'm sure you're thinking your
9:19 second pull day is right behind your leg
9:21 workout so the problem is still there
9:23 right well this is why I only deadlift
9:25 on my first pull day and on my second
9:27 pull day I replace the deadlift as the
9:29 main compound lift with a another
9:31 compound back exercise like a barbell
9:33 row or a pullup so for those of you who
9:35 think deadlift impact your recovery
9:36 you're only doing it once a week so it's
9:38 ideal for you and once you make those
9:39 adjustments here's what your workout
9:41 split will look like on Monday it's
9:43 going to be your pull workout on Tuesday
9:45 it will be your push workout which is
9:47 shoulders and chest Wednesday it will be
9:48 your leg and tricep workout Thursday
9:50 will be your second pull workout if
9:52 you're doing the push pull legs twice
9:54 but this pull workout will have another
9:56 compound back exercise so this is the
9:57 pull workout with no deadlift and then
9:59 you'll have a push workout on Friday and
10:01 Saturday a lean tries to workout that's
10:02 hypothetical if you want to switch your
10:04 rest day around that's completely fine
10:06 and again you can hit shoulders or chest
10:08 first that's up to you but if you trust
10:09 my opinion I advocate for hitting
10:11 shoulders first most of the time if you
10:13 want that workout check out my ultimate
10:15 athletic bodybuilding Academy again the
10:16 link will be in the description down
10:18 below and that right there is your pull
10:19 push legs workout or your athletic
10:21 bodybuilding workout or your Leon
10:22 Edwards workout that will make you make
10:24 your own body transformation thanks for
10:26 watching here's a two examples of
10:28 workouts that I do and I'll see you guys
