EP#8: The workout structure PROVEN to maximize muscle gain + FREE MUSCLE BUILDING GUIDE

In this podcast, I break down the most superior form of exercise programming, it’s origins, and why it has worked 100’s of my clients.

If you don’t know how a properly built workout routine should look or what it should include, this podcast is for YOU!

If you want to learn 6 more ways to MAXIMIZE MUSCLE GAIN download my free guide: https://betaughtnottold.com/6-Ways-To-Maximize-Muscle-Gain

If you’d like my help with building the proper workout routine for you, your goals, and your experience to maximize your muscle gain, click here to book a FREE strategy session 1-on-1 with me: https://calendly.com/tntcoaching/strategysession

FOLLOW ME ON INSTAGRAM https://www.instagram.com/ty.lerstuder for more fat loss and muscle gain tips!

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Hope you found this helpful!

Much love,
Coach Tyler

Transcript

Coach Tyler
Host
00:00
What's the best workout split for building muscle? How many days a week should I work out? How many sets should I do per exercise? What's the best rep range for building muscle? These are all questions I get on a very regular basis. So, number one I'm going to explain to you my journey and what got me to where I am today in terms of my muscle building, my physique, but also I'm going to explain the reasoning behind why I do the workouts I do, and I'm going to explain why you should do this workout split also. By the way, if you stick around to the very end, I have a free gift for you. So be patient, listen to what I have to say, and I promise you it's going to be extremely worth it. 

00:38
But first, my name is Tyler Studer. I've been an online coach and personal trainer for the past six years. I've helped over 455 clients completely transform the way they look, feel and perform in their everyday life, and I want you to be the next. So stay tuned for this first ever podcast exclusive, where I'm going to break down my fitness journey, the things that I've learned along the way and, ultimately, what workout split is best for you. Enjoy, just like most people who start their fitness journey, one of the first things that almost all of us gravitate towards is doing the typical bro split chest and trice, back and bice, legs, shoulders and arms is breaking your workouts into this typical bro split. But let me tell you this is actually one of the least effective workout structures for building maximum muscle mass, especially if you're natural, especially if you're not enhanced or taking steroids. Now here's why this type of workout program is actually modeled after modern day bodybuilders. Modern day bodybuilders are typically taking very large amounts of exogenous hormones, and so for us to model our workouts after them. Unless you are enhanced, for sure, go for it. But if you're not like most people who I assume are going to be listening to this, the chances are you want to do a program that's modeled after people who are more similar to us the best in the business when it comes to building muscle for natural lifters. So if we compare ourselves to enhance lifters, it's not going to be the same ballgame. Why? Because these people have an enhanced ability to recover, adapt. The muscle building signals going to stay on and turn on for a longer period of time. They're going to be recovering faster and adapting more, so they're going to be able to build muscle with less stimulus and it's just ultimately not going to yield people like us the same results on my journey. 

02:32
After a few months of learning that I was starting to plateau I wasn't building muscle, by the way, this was back right after my senior year of high school, when I started taking lifting seriously I started to realize that this split was just holding me back from building muscle and I really wanted to take things to the next level. So I started diving into the world of bodybuilding and I wanted to really scroll back time and really find out when steroids were introduced to the bodybuilding space. So around the 1940s, when steroids were introduced. This is around the same time that the programming in the exercise selection that a lot of these bodybuilders started doing started to shift a ton. So if we look pre 1940s era by the way, some of my favorite people you should look into are Vince Garanda and Eugene Sandow. Eugene Sandow was around in the very, very early 1900s and he was known as the godfather of bodybuilding, and what he did, and a lot of his predecessors and the people in that era of bodybuilding did, was full body workouts, and they found that doing them three days a week was actually the most optimal way to build muscle, and so that's exactly how I began modeling my workouts. 

03:53
So what I did is I started buying Everyone's program. Who made full body three day week workout programs. I started buying two, three, four, five different programs and when I started to pick up on was this common theme and structure and the way that these programs were built were exactly how I began to model mine. I followed one for a little bit, then I switched to another one and I started to see this common theme over and over again, which was number one, the order of operations. What order should these exercises be done? Number two the phasing of these programs. So there were some really bad programs that I bought that didn't have any phasing at all, and some really good ones. 

04:35
So I'm going to kind of break down the structure that I follow, the structure that I use with my clients that I find to be extremely effective, and I'm also going to break down what I recommend for you to give a try to see the best results ever. So let's dive into the fun stuff. So, when it comes to building your own program, there's a few key factors and elements you want to take into account. Number one like I said, the best and most effective workout program that I have found to work for most, if not all, of my clients is a full body workout program for three days a week. Now how I structure these workouts? I go in a very specific order. 

05:11
These workouts are going to start with you hitting abs. I like hitting core first because, number one, most people like to skip core at the very end of their workout. And number two, it actually helps you activate your core. So that way when you go into your compound movements like your squats, deadlifts, bench press, those types of movements, you can actually have a more activated core and actually feel the core. So that's more easy for you to know when you're controlling and stabilizing there. So, number one, core. Number two is going to be a leg movement. Number three is going to be a chest, so a pressing movement. Number four is going to be a back movement, a pulling movement. Next will be a shoulder movement, so another pressing motion. Then you're going to go into arms, biceps and triceps. 

05:56
Now here's the thing. If you are a female, typically what I'll do is I'll take out the arms and I'll add a second leg movement. Again, that's optional. Some females I know like to have not work on arms, so that's typically what I do for most of my female audience. From there you've probably heard doing the same thing over and over again. Expecting a different outcome is the definition of insanity. The last thing you want to do is drive yourself completely insane, doing the same thing over and over again, or to stop or plateau on your journey, because I know it's going to be extremely demotivating and only stop you from moving forward on your journey. So here's what I suggest. 

06:34
Number one I would start in a rep range that you tend to do the least. So if you never hit the lower rep range of strength, start there. If you never lift in the 15 to 20 rep range of muscle endurance, start there. If you're never doing eight to 12 reps, start there. So typically those are the rep ranges that you have available to your use. One to six is strength, eight to 12 is hypertrophy, by definition, muscle growth, and 15 to 20 is muscle endurance. 

07:05
So I like to cycle through those three different phases every four weeks. So, for example, I'll give my clients a program so they'll have the full body, that structure I just gave. They'll have a different ab exercise each day, a different leg exercise. So Monday, leg one. Leg two is on Wednesday. Different leg exercise, leg exercise number three on Friday. And that will be the weekly schedule. So you do that same workouts, all four weeks in that same rep range. 

07:34
So let's just say for phase one you're going to start in strength. Let's just say you stick to six reps for every exercise. You do the same exercises, same reps, every week, every week, for four weeks straight. The only difference is to progressively overload. You're going to add either weight or a single rep every week in order to progress this movement forward. Then, after a month of staying there, you're going to change phases. You're going to change your phase into hypertrophy. So this is going to be eight to 12 reps. And when you move to this phase, what you're going to do is you're going to back off the weights slightly, then over the next four weeks, start to increase again. Your goal would be to get to the same weight you're using for your strength phase in your hypertrophy phase. Then, after four weeks, you're going to do the same process. You're going to repeat, move on to endurance. Then you can go in the opposite direction from endurance go to hypertrophy, from hypertrophy to strength. Essentially, this is the easiest, most simple way I've ever explained building your own workout program. If you can figure out how to do this, you can figure out how to customize. Figure out how to find exercises that build the most muscle for each of these muscle groups. Typically, that's compound movements and free weights, not machines. By the way, you are going to build an absolutely phenomenal physique. 

09:02
So over my career of building muscle, like I said, I started doing the wrong thing. I started by failing and because I switched over to this way, I started doing the full body workouts. I started seeing the best results in my entire life and I've continued doing that for a very long time. I've been following full body workouts for about eight years now, and then for the past year I've been experimenting. Because I'm more advanced now I can my body can handle more volume and intensity. I try doing full body workouts five days a week, four days a week. I've experimented with so many different methodologies. I went back to a upper lower split, I went back to doing body part splits. Nothing and I mean nothing to this day has worked better for me than a full body workout three days a week. So I highly encourage you give this a try, and I have to say there is one element that is missing and that is all the small details around nutrition, around maximizing your rep ranges, maximizing your rest periods and maximizing your recovery, because muscle isn't built in the gym. Muscle is built when you recover. 

10:11
So what I want to do for you for listening to this episode on my podcast, because it's my first one that's a podcast only. 

10:18
I'm not putting this on any other platform because you spent the time to listen to this episode as my thank you to you. In the description below, I'm going to drop a link to my six ways to maximize muscle gain guide. It's completely free. Just go ahead and click the link below. You will have to enter your email and your name and you'll get that guide completely free. There will be a downloadable link and everything. So I hope you found a ton of value in this podcast. I hope you found some information that you've been searching for and looking for on your journey, and if you have any questions, feel free to shoot me a message on Instagram at typeriod l-e-r-s-t-u-d-e-r. It's my first and last name with the period after the Y, and I look forward to hearing some feedback on what you guys thought of this and if you'd like to see more or hear more episodes like this, please let me know, and thank you again for being here. I appreciate you Much love, coach Tyler Peace.