The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
Jeremy Ethier・7 minutes read
Choosing the right workout split is essential for muscle growth, with research showing that higher training frequencies lead to faster results. For beginners, starting with a full body routine two to three times a week is recommended, while more experienced individuals may benefit from transitioning to a four-day upper-lower split for increased volume and efficiency.
Insights
- Research suggests that training each muscle group at least twice a week leads to 38% faster muscle growth compared to the bro split, highlighting the significance of higher training frequencies for optimal results.
- The key determinants for successful outcomes in workouts are workout volume and consistency, underlining the necessity of finding a routine that is both enjoyable and sustainable for individual preferences, regardless of the chosen workout split.
Get key ideas from YouTube videos. It’s free
Recent questions
What are the benefits of training each muscle group twice a week?
Training each muscle group at least twice a week has been shown to lead to greater muscle growth compared to other workout splits. Research indicates that higher training frequencies can result in 38% faster growth. This approach allows for more frequent stimulation of the muscles, promoting better recovery and adaptation, ultimately leading to increased muscle mass over time.
How often should beginners do a full body workout split?
For beginners, it is recommended to do a full body workout split two to three times per week. This frequency allows beginners to master main movements, improve coordination, and build strength without causing excessive muscle damage. By working the entire body in each session, beginners can ensure balanced muscle development and lay a solid foundation for future progress in their fitness journey.
When should one transition from a full body workout split to a different routine?
As experience grows and the body adapts to training, transitioning from a full body workout split to a more advanced routine becomes necessary. When full body workouts start to become too long and fatiguing, typically after a few months of consistent training, it may be time to switch to a four-day upper-lower split or a similar routine. This change allows for increased volume and intensity, promoting continued muscle growth and progress.
What are the key factors for positive results in workout routines?
While different workout splits offer various advantages, the key factors for positive results in any routine are workout volume and consistency. It is essential to find a balance between challenging the muscles with adequate volume and allowing for proper recovery. Consistency in training is also crucial for long-term progress, emphasizing the importance of finding a routine that is enjoyable and practical for individual preferences to maintain motivation and adherence.
How can one determine the best workout split for their fitness goals?
Determining the best workout split for your fitness goals involves considering factors such as training experience, recovery ability, and personal preferences. Beginners may benefit from starting with a full body workout split to build a foundation of strength and coordination. As experience grows, transitioning to a more advanced split like an upper-lower split can provide the necessary volume and intensity for continued progress. It is essential to experiment with different routines, listen to your body, and adjust based on your goals and how your body responds to training.
Related videos
House of Hypertrophy
Comparing Training Splits for Muscle Growth (20 STUDIES)
ATHLEAN-X™
Which Workout Split is Best? (ft. Huberman Lab Podcast)
K boges
What You Need to Know About High Frequency Training And Training Splits
ATHLEAN-X™
The Best Workout Split for MAXIMUM Muscle Gains
House of Hypertrophy
The ULTIMATE Guide to How Many Sets Optimize Muscle Hypertrophy
Summary
00:00
Effective Workout Splits for Muscle Growth
- Choosing a workout split is a crucial decision when starting at the gym, with options like the bro split, upper-lower split, push-pull leg split, and full body routine available.
- Research indicates that training each muscle group at least twice a week leads to greater muscle growth compared to the bro split, with higher training frequencies resulting in 38% faster growth.
- For beginners, a full body workout split two to three times per week is recommended to master main movements, improve coordination, and build strength without excessive muscle damage.
- As experience grows, increasing volume becomes necessary, transitioning to a four-day upper-lower split or similar when full body workouts become too long and fatiguing.
- While different workout splits offer advantages, the key factors for positive results are workout volume and consistency, emphasizing the importance of finding a routine that is enjoyable and practical for individual preferences.
