Shadowing Practice: Full Body vs. Push Pull Legs: Which Split Builds More Muscle? | Mind Pump 2845 - Learn English Speaking with Video

what's the better routine for you?

You want to sculpt your body, shape your body, build muscle, burn body fat.

Is it full body split or is it a split split type of routine?

We're going to compare the two pros and cons.

Let's go.

Let's do it.

What do you think?

It depends.

Yeah, it does.

I think a lot of this, and we'll break them down, but let's first kind of address and break down both of them.

So a full body split is you work your entire body each time you work out.

Then you have a split routine, which is where you break the body up, typically into body parts.

A very common split would be push-pull legs would be a really common split.

Now, all things have to be equal here if we're going to compare the two, right?

Volume.

Sets.

Yeah.

So that would have to kind of be equivalent for us to compare,

although that's not really a fair statement because I think one of the reasons why people like split routines, for example, is the amount of volume that they can do in a routine.

I know, Adam, you trained as a physique competitor and you did kind of split style routines.

Eventually.

I started off, though, with more traditional MAPS anabolic.

So I kind of progressed over the three years of competing.

and what it looked like was maps anabolic uh

and then kind of performance and then aesthetic

and then eventually from aesthetic is

when i started to break up the body parts after that and so

and then it looked more like a body part split where

it was more like a like a double up of our ppl

or like an upper lower type of a split um i just found

that i was i was in the gym six seven days a week right

and i had already scaled my volume up there

so my body could handle it i was a full-time working

out you know it was like my my diet sleep exercise around there

and so it made sense to start to split it up like

that in the beginning early on uh

when my training volume wasn't as high it made more sense

to you know do a full body type of routine

but eventually it got to a point where I'm spending an hour plus in the gym six, seven days a week, um, that made sense to start to break the body up.

Yeah.

I've done a lot of both, um, style routines.

Um, and one of the benefits of a full body and, uh, and this is why I like full body splits for a lot of people is

that people tend to miss a workout here and there.

And when they do that, they're not missing, uh, for like for the week, they're not missing an entire body part.

In other words, if you're working out Monday, Wednesday, Friday, full body.

So you're doing your legs, your back, your chest, your shoulders, your arms, core, calves, right?

The whole body.

If I miss one of those days, I've still worked all of those areas.

Yeah.

Whereas with a split, let's say it was a push-pull-legs split, right?

If I miss one of those days, I've missed an entire- It's a whole category.

Category of my body.

Yeah.

And that's just the reality for a lot of people.

A lot of people- I'd say most people.

Yeah.

A lot of people just aren't so consistent that they don't miss a day.

And then what tends to happen, again, this is human behavior, is the day that they tend to miss the most tends to be the area they don't want.

Yeah, the one they don't want.

They avoid it, like, conveniently.

Yeah, so it's like leg day, you know?

It was like the famous, like, I skip leg day, you know, type of deal.

Yeah.

So it becomes a push-pull workout with no leg day.

Well, I would say this is the con of body parts splits.

That's right.

And the pro for the full body.

Yeah, is that, you know, almost every client that I've ever trained,

and granted, remember, a majority of the people that we train are average day people that fitness isn't their job.

They are trying to become healthier and fit.

And so you consider that as a trainer when you build a routine for somebody.

It's like, okay, I know

that the reality of this person is going to probably miss some days here

and there and so what serves them best and it seems

that full body is is the way to go now for

someone who's more of a fitness enthusiast who is like

and this is why again like i scaled to eventually

that is like i wasn't missing yeah i'm not i'm not

i'm i'm dialed yeah i'm dialed in yeah i'm consistent yeah i'm not missing workouts and

so uh this to me was like okay this makes a lot of sense uh with the amount of volume

that I'm doing and that I'm as consistent as I am.

But for the average person that has not proven that consistency, I'm almost always going to lean towards encouraging them to do with the full body first.

Yeah.

Now the thing with the split, it doesn't have to be this way, but it usually works out this way,

is that the exercise selection tends to look different.

So what I mean by that is, let's say you're on a push day, right?

So chest, shoulders, and triceps.

And so we'll just say, uh, we'll just say chest.

Um, when I'm doing, let's say 12 sets for chest, because that's the one day I'm working chest.

Yeah.

So I'm doing 12 sets on that day.

Yeah.

It's a lot versus, uh, if I'm doing full body, I'm not doing 12 sets on Monday, Wednesday, and Friday.

I'm typically doing four on Monday, four on Wednesday, four on Friday.

So I'm still doing 12 sets for chest.

It's just split up, right?

The exercise selection looks different.

Exercise selection for chest on a full body split is pretty much compound lifts.

It's going to be like flat bench, incline press, and maybe a dumbbell chest press.

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When I'm doing all 12 sets in a workout, it tends to incorporate some of those more isolation sculpting type routines,

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which I know bodybuilders like a lot, right?

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I think bodybuilders really like focusing on different parts of a muscle.

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I could see the fun in it though.

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I mean, there is a lot of novelty

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and a lot of exercises you normally wouldn't do that you can do in a split.

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That's right.

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It makes sense.

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It's like you're just building up a little bit lower intensity volume and you're really focusing on that specific body part.

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Well, I think this is the part that even attracts the average person who may not consider themselves a bodybuilder

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but is interested in sculpting the physique.

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And that's one of the coolest parts about resistance training is you can do that.

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Although we cannot spot reduce, you can spot build, we can spot build, which is cool.

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And that, and so especially large muscles, you want rounder, more developed delts.

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Well, then you could program that you could program a routine

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that puts more emphasis on that or recognize or recognize

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that oh i don't have a lot of rear delt

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but i have a lot of front delt and

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so programming more rear delt exercise in there so i can now shape

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and sculpt my delts and so

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that is one of the coolest parts about strength training is

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that you can do that and the average person let's be honest

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that would buy personal training from you uh cared about how they looked many times

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that was the main motivator that got them into the gym was, I don't like the way I look, or I want to change the way I look.

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And so the fact that you can do that through resistance training is pretty cool.

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And so I think even though it may not be the best routine for the very beginner, it does appeal to even the beginner because I think the people are attracted to that.

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Yeah.

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The other thing, and this, you don't want to say lightly because I think everybody tries to compare based off of results,

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but we can't take out the experience because you're going to be doing this routine, um, or you'll be working out hopefully for the rest of your life.

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And so the enjoyment and the experience itself, uh, cannot be discounted.

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Okay.

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It's not just about results, although results are very important.

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It's also about like how I enjoy it, uh, this kind of workout.

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Do I enjoy it?

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And the thing about split routines, uh, is they're, they're fun.

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I mean, I get a good pump.

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Like if I do full body each time, I'm not getting a crazy pump in my entire body.

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I get a little bit of a pump in each of the areas I'm training.

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Yeah.

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When I'm just training back and biceps in a workout, you get a crazy pump.

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And a lot of people enjoy that feeling.

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They, it helps them connect to the muscle.

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It feels really good.

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And even though, even if the volume is equivalent for the whole week, split routines tend to be done, tend to take less time.

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So when I'm doing a full body routine, even if all the volume is, even if the total sets are equivalent,

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by the way, we have a brand new maps program, maps PPL.

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Uh, and it's 40% off right now.

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It's a three day a week strength training routine.

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It's a push pull legs split.

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Again, it's 40% off.

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Go to mapsppl.com.

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The code for the discount is PPL.

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when I'm going into a workout and I'm going, you know, squats, you know, bench press rows, overhead press,

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curled, it takes a second to get into those compound lifts and train them appropriately.

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I got to really warm up and do a little mobility before each one.

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When I'm just doing chest, shoulders, and triceps, like I'll warm up for my press and then the rest of the chest workout, there's no more warm.

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I just go right into the exercises.

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Right in.

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And so split routines, even if the volume is equivalent, they just tend to happen faster because I'm not, uh, it's not about getting into the groove.

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I don't need to focus so much about getting into the right groove and doing the warmup and, you know, foam rolling or doing mobility.

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I could just, that happens in the beginning, but then I fly through the workout, the rest of the workout.

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Well, you mentioned the pumps.

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This was my biggest challenge with converting over to a full body routine is I was

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so attracted to that feeling and I trained that way for

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so long that it was really difficult for me to fully adopt the full body routine

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because I like that you know even though I accepted

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that it may be the better program for where I currently was at

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when I was training like that it was also hard

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because I was like oh man I miss that and

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so I would chalk this up as one of the cons of the full body routine

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and one of the pros of the split that's a major pro for the split is that

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if you like the feeling of a pump yeah uh the

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look of it the feel of it uh you get more of

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that in a body part split like a push pull legs

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than you get in a full body routine where you're you do two

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or three sets of your squats

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and then you're on to the next thing it's just like

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i'm barely just got warmed up yeah essentially yes there's also a difference uh in intensity um

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and it doesn't even have to be intentional it just works out this way like

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if i'm doing my whole body three days a week uh there's a certain intensity that I train at.

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And if I go beyond that, uh, it doesn't work very well.

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When I'm working a body part once in a week, right?

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Uh, you know, chest, shoulders, and triceps is once back biceps is once legs is once in the week, even if the volume is the same.

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Um, number one, I can train with a higher level of intensity

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because I'm not hitting that body part again for the rest of the week.

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And number two, the exercises that I tend to incorporate don't tend to cause as much damage to the body.

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Like if I'm working out my legs, uh, on a full body workout three days a week, it's a lot of squatting.

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It's like squatting, front squatting, Bulgarian split stance squat.

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I'm not going to go, you can't go super intense every single one of those days.

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You'll fry, most people get fried.

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But if I'm doing a leg day, it might look like squats, leg extensions, and leg curls or something like that.

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Right.

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I'm still doing three sets of each.

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So like, you know, or four sets of each 12 sets, but I'm, I'm going harder.

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I can train with a higher level of intensity, which is more appropriate with some of those quote unquote easier exercises.

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And also because I'm not hitting that body part again until the following week.

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And so it's just a different feel.

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It really is.

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And it's a different mindset.

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I could definitely really enjoy the mindset of practicing lifts that I get in a full body workout.

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Like full body workout, I tend to go in and practice the lifts.

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I'm going, there's a sufficient intensity.

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Don't get me wrong, but I'm really practicing the lifts is what I, what it feels like.

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When I'm doing a PPL or a split, I'm kind of like, I'm really working the body part.

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I'm hammering the body part and the intensity is much higher.

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It's a different mindset.

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Yeah.

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Very much of a feel like, and I'm trying to describe that it's like, you know, a bit of a burn

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and it's like you know you're kind of grinding your way through

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but also you're getting that reward of it being bigger

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and yeah you know that that pump that's associated with that versus

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you know yeah when you're just doing the full body thing you're just going for

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that strength output like what can i get up like

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and uh you know you're gonna hit it again later on the week

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so yeah like you said you just can really get after it

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and i think this is too where some of that mentality

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that we see a lot uh you know the sort of heroic type uh workouts you start seeing

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that i i see this as a pro

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and a con that's yes totally for the full body

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and i'll say the pro of the full body here is

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that the practice argument you make this is why again i lean towards this almost always to a beginner

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because i think the practice is is so important the con to

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that though is it leaves uh less room for air for the measure gauging intensity

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and so that was another difficulty i had

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when i switched over to you don't get a full week of recovery for

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that body part and coming from a guy who trained more splits earlier on in his career

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and i guarantee you overdid it oh yeah i honestly i

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if i have a tendency to still do that because that's

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so that intensity level towards an exercise is so ingrained into my training

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that I can't apply that so I can't go to MAPS Anabolic

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and apply that same mindset in a that I did in a split

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because a split like you said I have plenty of days to recover

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if I overdo the intensity but with MAPS Anabolic I'm right back in another two days

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and I'm back to training those legs again and it's like It's a totally different feel.

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I can't afford to have overreached that much or else it's going to hinder that workout.

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And so it does.

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Now, again, why I like it for beginners is it teaches them kind of that appropriate intensity level and practice.

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And that's so beneficial to someone who's more of an advanced lifter who wants to increase intensity

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and push it and kind of get after those muscle groups.

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That makes it a con, I feel like, for the full body

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and more of a pro for the split

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because it's like I can get away with kind of pressing the intensity lever a little bit more

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because I got plenty of recovery days ahead of me.

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That's right.

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And there's also, again, this is kind of a feel thing because at the end of this, I'm going to kind of break down what the data says.

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Okay.

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But when you have a specific part of your body, an area that you really want to bring up,

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like you're like, I really want to develop my back or it's my legs, it's my lower body or it's my chest, it's lagging.

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with a split routine and you can do this with both.

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Okay.

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So trainers and people understand workout program, you could definitely do this with both, but a split routine lends itself really well to higher volume

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and more intensity on the body part that I want to train

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and less on the days I don't need to develop as much.

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I mean, I'm going into a back workout.

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I'm like, you know what?

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I'll take some volume off the other days.

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I'm going to go hard on my back with intensity and volume all in one day.

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and it tends to lend itself well, uh, just from a behavior standpoint.

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Now, again, you could do this with a full body.

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Like I could totally do this with full body.

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I could cut down the volume on the other exercises, add more to the area I want to focus on.

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But there seems to be something about just the behavior aspect

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of I'm going to really get after hammering my hamstrings or whatever body part you think you need to develop.

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And split routines, uh, tend to lend themselves well to that mentality, I would say.

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Yeah, when you have kind of the lower risk category type exercises, yeah, you can kind of flirt more with failure.

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And I think, you know, that's appealing on that end of it to be able to really, like, get the maximal output you can of these muscles.

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Well, just to back up the point you're making right now, this is what led me down this kind of like, I'd say, you know, peak bodybuilding,

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I was running kind of a double PPL.

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So this is a lower volume PPL.

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Yeah, we're talking Monday, Wednesday, Friday

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but you probably went every yeah yeah six days yes it was ppl ppl

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and so but what

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that looks like for the audience to get understanding of like how i would use

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that and use the point

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that you're making right now is let's say for example on a push day

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so every between every show i always had a muscle group

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an area i was trying to improve from the to the next show and so

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when i was on like let's say a push day where i'm doing push exercises what it might

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and let's say the focus on this time for the next show is delts.

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I'm backing off, and I'm also doing chest that day.

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I'm backing off some of my chest exercises, and I'm increasing the shoulder exercises or the sets.

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And you're getting after it.

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Yeah, and so it becomes the – and it's really easy because it's just like not much changes other than that.

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It's just like, oh, I have the same amount of time as being in the gym.

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Today is all these push exercises.

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The only difference is I'm leading with this muscle group, and I'm going to do a little bit more work here, and then a little less or in these other ones.

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And so it does lend itself really easy for programming for the person who's just trying to focus on one

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or two things at a time or bring up certain muscle groups without really overcomplicating, like trying to track volume.

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I mean, I took it to that level, but for the average person, this is a real easy way to go like, okay, this is how I kind of play with the volume.

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Like we talk about and take it away from someone else.

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It's just like, okay, this is your push day.

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Well, which one of those muscle groups do you care about the most? okay, well, we're going to do one or two more sets in that versus the other, and then we're going to take away from these other ones.

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Yeah, there's also, it's an easier, for many people, it's an easier pill to swallow when it comes to going to the gym

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when you're not feeling tons of energy in regards to a split.

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Like, if I'm training my whole body, sometimes it can be hard to motivate yourself when you're not feeling tons of energy.

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Now, if you're, like, sick or you had a terrible night of sleep, you should skip the gym.

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But, you know, there's those days where you're like, man, I'm not feeling it.

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Like, damn, I got squats and bench and rows and overhead press all today versus,

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you know, I'm going to go in today and just do chest, shoulders, and triceps.

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And, you know, two thirds of those are going to be isolation exercises, let's say.

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For some people it helps with consistency, except for leg day.

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Leg day is always rough.

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You know, rough.

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It's one of those kind of easier pill to swallow on some of those days.

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And for some people, that encourages consistency, and they're less likely to not do the workout because it's kind of an easier workout

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when you look at it on paper.

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And generally split.

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So since we launched PPL, I've been running a split like that before

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that i was doing more of like a maps 15 protocol now i'm running more of a split like ppl

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and one of the things that the first thing

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that i recognized was exactly that was that it's been nice

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that there's this like i don't have to like get up

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for like this like this full body routine that's ahead of you

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which i find

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that a lot easier it's like oh today's you know just a push day i can handle this stuff like

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that this is not that much that like to do where when you're running a full body routine, like you said, and there's a lot of compound lifts in it.

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It's like, there's a lot of like mental, okay, I gotta be, I gotta be up for that.

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It's a lot easier.

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I find the splits a lot easier to get up for.

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And with most splits, there is a day that each person may find more challenging.

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And it's easier for me to like, focus on that one day is like, okay, this is going to be the hard day of the week and like make sure the two or whatever.

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Yeah.

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Yeah.

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The other two are easier for me to get through.

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And so I think that's also another pro to the split.

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Now what you're hearing a lot of uh from us is

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uh preference stuff yeah what you're not hearing a lot of

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is uh you're going to build the most muscle most strength

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now i can make a little bit of an argument for

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getting stronger at particular especially compound lifts let's say with full

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body there's more opportunity to practice them throughout the week i could definitely make

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that argument but generally speaking it kind of boils down to

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which one you like and honestly if you've done one style for a long time, you'll get great benefits by switching to the other one.

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Now, this episode is brought to you by one of our sponsors, Roe Nutrition.

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Here comes the show.

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If you've been doing full body for a while, a PPL split is definitely going to move things in the direction you want them to go.

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And it's going to be really fun for you.

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And then vice versa.

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If you're a PPL guy or a split girl or whatever, do the full body and watch what happens.

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It does literally do that.

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almost always in this, especially in this case, boils down to your preference.

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Well, the reason why you're not making that case is for over a decade now, we've made the scientific case for why full body is better.

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I mean, for the average person that doesn't know where to start, I still think that full body is the place to start.

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I think this is a great option for someone who's done that already.

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Like you've done that, we've made the case for that, you've experienced those gains, you've practiced those lifts, and maybe you've been doing anabolic or a routine like that for a while now,

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and you haven't done a split either ever or in a long time, then it's awesome.

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Or you recognize it about yourself that you just like doing that better preference-wise because that trumps what scientifically is better.

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And what's cool about this, because we have MAPS PPL, which we just released, is typical split routines are four or five or six days a week.

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MAPS PPL is a three-day-a-week workout.

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So if you're used to working out three days a week, full body, you're still only going to the gym three days a week.

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But now you're doing a split routine three days a week.

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This is a moderate volume split routine.

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And most split routines that you'll find online or whatever are high volume.

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They're just inappropriate for most people.

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Our other MAPS split program is that.

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All right.

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We have other split routines that are very high volume.

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Yeah, we have MAPS split, which is a high volume.

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That's right.

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But MAPS PPL is a three-day-a-week, Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday, whatever.

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moderate volume routine, where if you're relatively fit, you've been working out for a little while, you don't have to be super advanced.

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You don't have to have perfect everything.

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And you're like, yeah, I'd like to try a split.

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This would be a great routine.

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And because it's a brand new program, it's 40% off right now.

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So if you're interested in that program, go to mapsppl.com and then use the code PPL.

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That'll give you 40% off.

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And there's a bunch of free stuff that we're throwing in.

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By the way, it also includes an at-home version, which is dumbbells only.

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So if you only have dumbbells at home, you can follow maps PPL.

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Otherwise the program is set up for barbells, dumbbells, benches, squat racks, the whole deal.

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There's also a, we also have a male and female version of this, which is unique to anything that we've done before too, where we just put more emphasis on certain exercises that most of our female clients.

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That's right.

✨ Recommend Video

143 sentences

Why This Video Is Perfect for English Speaking Practice

This clip is a goldmine for learning real-world English! The conversational tone—filled with casual phrases like "Let's go" and "What do you think?"—mirrors how native speakers actually talk. It’s not scripted, so you’ll pick up natural pauses, transitions, and even the way ideas flow in a debate. Plus, the topic (fitness routines) is relatable, making it easier to stay engaged. Whether you’re into gym culture or not, the dialogue teaches you how to explain preferences, compare options, and share personal experiences—skills you can use in everyday conversations. And if you’re using the shadowing technique, the clear, steady pace of the speakers makes it easy to mimic their rhythm and pronunciation.

Breaking Down Natural English in the Dialogue

Let’s look at a few lines that sound authentic and why they work:

"It depends. Yeah, it does." – This short, repetitive structure is how we confirm ideas in casual talk. The pause after "depends" feels natural, like the speaker is thinking. Mimicking this helps you sound less robotic.
"I started off, though, with more traditional MAPS anabolic." – The word "though" here softens the statement, showing a contrast. Native speakers use these small words to add nuance, and practicing them makes your speech more dynamic.
"In other words, if you're working out Monday, Wednesday, Friday, full body." – "In other words" is a common phrase to rephrase ideas, which is super useful for clarity. The list of days (no "on" before them) is also casual—we often drop prepositions in quick speech.

A Simple Shadowing Routine to Try Today

Ready to practice? Use the shadowing technique with this video for quick progress. Here’s how:

Watch a 30-second clip once to understand the meaning.
Play it again, pausing after each sentence. Repeat it out loud, copying the tone, speed, and stress (e.g., emphasize "entire body" in "work your entire body").
Record yourself using a shadowing app or phone. Compare it to the original—notice if you’re pausing in the same places or stressing the right words.
Do this daily for 5 minutes, and you’ll soon notice your shadow speech (the ability to mimic) getting smoother. Focus on phrases like "all things have to be equal" or "it made sense to"—they’re common in both fitness and general chats!

Learning English with YouTube has never been easier—this video combines useful vocabulary with natural conversation, making it the perfect tool for shadowspeak practice. Keep at it, and you’ll be speaking like a pro in no time!

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect continuous have/has been + -ing — an action that started earlier and is still going on	I've been running · you've been doing · you've been working
Present perfect have/has + past participle — a past action that still matters now	I've done · I've still worked · I've missed
Relative clauses who / which + clause — extra information about a person or thing	routine, which is · person who may · build, which is
Passive voice be + past participle — the focus is on what happens, not who does it	are attracted · cannot be discounted · be done

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

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Grammar in this video

What is the Shadowing Technique?