STOP 🛑 Doing Push/Pull/Leg (If You Have SMALL Arms)

Summary

The 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.