STOP 🛑 Doing Push/Pull/Leg (If You Have SMALL Arms)
Summary
TLDRThe video script advocates against the popular 'push-pull-legs' workout routine for those with average or small arms, arguing it can hinder arm growth. The speaker, a fitness expert, suggests that the routine's structure, which includes arm exercises after chest and shoulder workouts, leaves the arms too fatigued for effective training. Instead, he recommends dedicating a separate day for arm workouts to ensure they receive full attention and energy when fresh. The speaker also proposes a modified workout split that incorporates both 'push-pull-legs' and dedicated arm days for those who still prefer the former's structure.
Takeaways
- 💪 The speaker advises against the push-pull-legs workout routine for those with normal or small arms, as it may hinder arm growth.
- 🏋️♂️ Push-pull-legs is popular in bodybuilding and lifting communities, but the speaker has seen it lead to underdeveloped arms.
- 🔄 The routine involves doing a lot of pressing exercises that also work the arms, which might leave them too fatigued for effective arm training later.
- 🚫 The speaker emphasizes that training arms when already exhausted from chest and shoulder exercises is not ideal for growth.
- 🏋️♀️ It's suggested that training arms fresh, with full energy and focus, yields better results than training them fatigued.
- 📅 Having a dedicated arm day allows for a more focused and effective workout, which can be beneficial for those looking to grow their arms.
- 🔄 The speaker proposes an alternative training split that includes a dedicated arm day for better arm development.
- 🍽️ Arm training on a separate day can be part of an active recovery, which is less taxing on the central nervous system compared to leg or back training.
- 💡 For those who still want the push-pull-legs structure, the speaker suggests incorporating an additional arm day into the routine.
- 📈 The video script challenges the one-size-fits-all approach to workout routines, emphasizing the need for individualized training based on personal goals and physique.
Q & A
What is the main argument against doing push-pull-legs workouts for individuals with small arms?
-The main argument is that if your arms are not massive compared to the rest of your physique, doing push-pull-legs workouts can lead to underdeveloped arms because the arms are not given enough dedicated energy and focus due to being trained after more demanding exercises like chest and shoulder presses.
Why does the speaker believe that training arms after chest and shoulders in a push-pull-legs routine is not effective?
-The speaker believes that training arms after chest and shoulders is not effective because the arms are already fatigued from the pressing exercises, leading to a lack of energy and mental focus, which is crucial for effective arm training.
What is the recommended sweet spot for the number of sets per arm muscle group per week according to the speaker?
-The speaker recommends 9 to 12 sets per arm muscle group per week as the sweet spot for optimal arm growth.
How does the speaker feel about the mind-muscle connection when training arms after a push day?
-The speaker feels that the mind-muscle connection is significantly reduced when training arms after a push day, as the triceps feel 'dead' and not as connected or in tune compared to when they are trained fresh.
What alternative workout routine does the speaker suggest for those struggling to grow their arms?
-The speaker suggests having a dedicated arm day, treating it as an active recovery day, which allows for a focused and energetic arm workout without the fatigue from previous exercises.
Why does the speaker consider an arm day as an active recovery day?
-The speaker considers an arm day as an active recovery day because it does not neurologically beat him down or exhaust his central nervous system like other muscle groups do, allowing him to still function and feel refreshed after the workout.
What is the speaker's opinion on the push-pull-legs routine for those who have well-developed arms?
-The speaker believes that the push-pull-legs routine can be effective for those who already have well-developed arms, but it may not be the best choice for those who are struggling to grow their arms.
What is the speaker's advice for individuals who still want to incorporate push-pull-legs into their routine while also focusing on arm growth?
-The speaker advises those who enjoy push-pull-legs to incorporate a separate arm day into their routine, allowing them to get the benefits of both routines by having a push-pull-legs week followed by an arm day.
How does the speaker feel about the scientific and logical arguments for training arms after chest and shoulders?
-The speaker acknowledges the scientific and logical arguments but dismisses them based on his personal experience and the 'bro in the trenches' perspective, stating that it doesn't feel the same and doesn't lead to the desired results.
What is the speaker's stance on workout routines being one-size-fits-all?
-The speaker's stance is that workout routines should not be one-size-fits-all, as every individual responds differently to exercise, nutrition, and supplements, and therefore, workout plans should be tailored to the individual's needs.
Outlines
💪 The Case Against Push-Pull Legs for Small Arms
The speaker passionately argues against the popular push-pull legs workout routine for individuals with average or small arms. They contend that this routine, despite being favored in bodybuilding and lifting circles, often results in underdeveloped arms relative to the rest of the physique. The speaker's experience suggests that after exhausting workouts targeting the chest and shoulders, the arms, particularly the triceps, feel depleted and lack the energy and connection needed for effective training. They propose that training arms on a separate day, when fresh and focused, is more beneficial for growth. The speaker emphasizes the importance of mental and physical readiness, suggesting that the 'bro science' from personal experience outweighs theoretical benefits.
🏋️♂️ Alternative Training Splits for Arm Growth
Frustrated by the advice given to young, eager trainees, the speaker advocates for a change in workout routines for those struggling with arm development. They suggest abandoning the push-pull legs split if it's not yielding results and instead recommend dedicating a separate day for arm training. This approach is described as an 'active recovery' day, which is less taxing on the body and allows for a more focused and effective arm workout. The speaker also proposes a hybrid approach that combines elements of push-pull legs with dedicated arm days, allowing for both variety and targeted growth. They emphasize the importance of individualized training programs that account for personal goals and responses to exercise, and they encourage experimentation with different splits to find what works best for growing arms.
Mindmap
Keywords
💡Push-Pull Legs
💡Arm Day
💡Underdeveloped Arms
💡Workout Split
💡Mind-Muscle Connection
💡Active Recovery
💡Carbohydrates
💡Pre-Workout
💡Set and Rep Range
💡Blood Flow
💡Nutrition
Highlights
The push-pull-legs workout routine may not be optimal for those with normal or small arms.
The speaker challenges the popular belief that push-pull-legs is the best workout split for everyone.
Individuals with underdeveloped arms might see a decline in arm development when following push-pull-legs.
The speaker suggests that the arms may not receive adequate energy and focus when trained after chest and shoulders in a push-pull-legs routine.
Eight to twelve sets per week is recommended for optimal arm development, but the quality of these sets is crucial.
Training arms when fresh is more effective than when they are fatigued from previous exercises.
The speaker emphasizes the importance of mind-muscle connection, which is often lacking when training arms after an exhausting chest workout.
For those struggling to grow their arms, dedicating a separate day for arm training is advised.
Having a dedicated arm day can serve as active recovery and not overtax the central nervous system.
The speaker shares personal experience, suggesting that arm training feels more effective when done fresh rather than as an afterthought.
The video challenges viewers to reconsider their workout splits if they are not seeing desired results in arm development.
A potential alternative workout split is proposed: pull on Monday, push on Tuesday, legs on Thursday, and arms on Friday.
The speaker encourages viewers to experiment with different workout splits to find what works best for their individual needs.
The importance of individual response to exercise is highlighted, suggesting that one size does not fit all.
The video concludes with a call to action for viewers to prioritize their arm training if they are not satisfied with their current progress.
Transcripts
if you have normal or small arms stop
doing push-pull legs
okay I'm gonna piss a lot of people off
of this video and honestly I don't give
a [ __ ] because it's true if your arms
aren't massive compared to the rest of
your physique you cannot you should not
do push-pull legs and I know right now
it's like
extremely popular in the bodybuilding
community in the lifting community and
even in the Science World Push Pull legs
is optimal I can run through my twice my
body in one week and still have an off
day
I it just doesn't work I've seen it way
too many times guys have come to me with
like normal or underdeveloped arms in
comparison to the rest of their physique
they do push-pull legs and guess what
happens their arms literally get worse I
I just I don't understand it and they
keep banging their head against the wall
I'd like my arms to get bigger and like
stay doing push-pull legs it just
doesn't make sense to me and let me tell
you why
if I'm gonna do push let's say push
right if I'm going to do a shitload of
dumbbell pressing
incline barbell pressing flies
machine pressing then I'm going to get
in the shoulders I'm going to let's say
I'm going to do a bunch of rear laterals
a bunch of side laterals
and then you're telling me I have
adequate energy everyone's six exercises
to give my arms
I just don't understand and then you're
counting that as your arm day so let's
say for example we still do four sets of
push downs and four sets of Skull
Crushers that's eight total sets on a
push day for triceps and they and they
just aren't responding and you would say
to me Chris I'm doing eight sets for
tries in a week does that work
well if I just hit or I'm staying alone
I would say yeah you're exactly right
that would be more than enough
eight sets eight to twelve sets is a
good target range I really technically
like nine to twelve but you know it is
what it is nine to twelve in my mind is
kind of The Sweet Spot for arms
per side so nine for twelve for tries
nine to twelve for buys over the course
of a week right
but what you have to remember is that's
drastically different going at triceps
after training hard chest hard shoulders
and then tries versus come to the gym
when you're fresh when you hadn't burned
up any of those carbohydrates
from training and you have it all to go
to your arms that's a way different
scenario
than when I'm hitting them fresh or when
I'm hitting them when I'm exhausted or
tired or getting tired right now I know
some people say well Chris I've already
drank
a bunch of intro I still have some
energy I've had a pre-workout I had all
my food from the previous day
I do not care you can give me all the
science in the world you can give me all
the logic in the world I'm just telling
you from bro in the trenches it doesn't
feel the same when I hit tries fresh
I can give them tons of energy and
dialed into it mentally when I come to
the gym I'm already thinking about that
all morning long I train arms on
Saturday all morning long when I'm doing
my client work when I'm eating my two
pre-lift meals
I'm thinking arms arms arms I'm gonna
blow those [ __ ] up because I know
they need to grow on me
as opposed if I'm going into a push day
I'm like man I got to get through heavy
incline dumbbell press heavy incline
barbell press I gotta do a flag I had to
load that machine up I gotta burn the
piss out of my shoulders one rear and
side laterals
and then tries for me has always been an
afterthought and if I'm being brutally
honest by telling you the tries the
muscle kind of feels dead like it's not
nearly as connected and in tune I don't
have the Mind muscle connection that I
have when I start with Tris fresh or do
them after biceps
and I have zero science to prove that
in logically you're like oh man well
your tries for example have already got
a lot of blood in them from all the
pressing you did for chest right they
should feel good to tackle in some push
downs and Skull Crushers or dips
but these don't they feel dead they feel
tired mentally I'm already kind of like
[ __ ] I get 58 sets and I'm gonna go home
and eat I'm hungry let's just play devil
advocate there let's say you do push
pull legs and your arms grow great stick
with it ignore this video hit stop go to
the next one this isn't for you
for people like me who have bad arms
who need to grow their arms if you need
to grow arms making them a priority give
them their own day now let me talk to
you about the benefits of it
if you have your own arm day I kind of
do it as an active recovery it's not
going to neurologically beat you down
it's not going to attach your central
nervous system it's not going to leave
you feeling gassed like
I've pounded arms in the past With
Buddies
I mean we'll tag the video that I did
with Dave that was a hard arm workout
but it pales in comparison to what it
feels like when him and I train legs or
train back or train chest and shoulders
together
it's not the same I can still go home
and fully function if Andrew want me to
go let's say go to a Christmas tree farm
and look around and Shop I'd be down
after legs if she asked me to do that
sorry my ass is sitting on the couch
good luck and even she like listen at
this point in our life she knows when
back in leg day you don't ask me to do
that [ __ ] I'm gonna sit my ass on the
couch I'm gonna work I'm gonna watch TV
I'm gonna sleep and eat in the story so
it's really frustrating me because I
have all these young guys that are so
hungry for knowledge and they study
study study and they're like oh
so-and-so tells me to do push-pull legs
it's the best split and I'm always like
it might be the best split for them it
might be the best split for someone with
great arms
but not someone who needs to grow their
arms
and I really love the fact that in my
opinion when I had an arm day I'd view
it as an active recover like I said
earlier
it's not going to beat me into the
ground I can do arms hit some calves I'm
in and out of the gym and 60 to on it
well more if I'm gonna be a full window
50 to 70 minutes
it's easy it's quick it's a huge pump it
feels great I leave the gym feeling
refreshed it got some blood moving if
I'm sore and beat the [ __ ] from legs and
back row in a week it actually gets
blood moving makes me feel better
so I challenge you guys out there right
now if you have weak struggling arms
give up the push-pull leg split it's
garbage or or here is the ultimate right
let's say for example I do push pull
legs
and then have an arm day
wow mind blown
I can do that why the [ __ ] not there is
no reason you couldn't do pull on Monday
push on Tuesday off on Wednesday legs on
Thursday arms on Friday
wow I just hit arms twice that week
so then what I can do when I hit arms
early in the week on the push and pull
portions
I can do like six sets of cable work for
arms pump the piss out of them 15 to 20
rep range and then come back later and
hit a full arm day later in the week so
I get a little bit of blood in there so
if you really like and enjoy mentally
push-pull legs that's a great way to
implement we can get Best of Both Worlds
right Push Pull legs early in the week
have your own off day then a rest day or
two and then come right back to Arms
has gave you the secrets right I know
sometimes it's really hard to like wrap
your mind around thinking about things
outside of the box right so that split I
just gave you pull push off legs arms
off off repeat
but Chris why didn't you just repeat
Push Pull legs you could but if it's not
working we have to chain something if
it's not Optimum we have to change
something and when I say authoring
optimal for you
for me for every client I have every
person is a unique individual they
respond to exercise nutrition
supplements different so we have to
treat it that way
if you like this video guys like share
and subscribe until next time you better
have bigger [ __ ] arms
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