Comparing Training Splits for Muscle Growth (20 STUDIES)
House of Hypertrophy・24 minutes read
Full-body workouts and bro-splits are compared for muscle hypertrophy, with different training frequencies and splits analyzed in the video. Research suggests that training frequencies and splits may be equally effective for muscle growth with 12 or fewer weekly sets per muscle group, but individual differences can impact optimal training choices.
Insights
- Full-body workouts involve training all muscle groups in one session, 2 to 5 times a week, while bro-splits isolate muscle groups on different days, typically training each group once or twice a week.
- Studies show conflicting data on training frequencies and splits for muscle hypertrophy, with individual differences playing a significant role in determining the effectiveness of different approaches.
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Recent questions
What are the benefits of full-body workouts?
Full-body workouts involve training all muscle groups in one session, with 2 to 5 sessions per week. They are beneficial for hypertrophy and can be effective for overall muscle growth. By targeting multiple muscle groups in each session, full-body workouts provide a comprehensive approach to strength training and can help improve overall fitness levels.
How do bro-splits differ from full-body workouts?
Bro-splits isolate muscle groups on different days, typically training each group once or twice a week. This approach focuses on specific muscle groups during each workout session, allowing for more targeted training and potentially greater muscle isolation. While full-body workouts target all muscle groups in one session, bro-splits divide the training load across different days, potentially allowing for more intense and focused workouts for each muscle group.
What is the difference between upper/lower splits and push/pull/legs splits?
Upper/lower splits involve training upper and lower body muscles on separate days, with 2 sessions per week. On the other hand, push/pull/legs splits focus on pushing, pulling, and leg muscles on separate days, with a frequency of twice per week. Upper/lower splits provide a clear division between upper and lower body workouts, while push/pull/legs splits categorize exercises based on movement patterns. Both splits offer effective ways to structure training routines and target specific muscle groups for hypertrophy.
How did training frequency impact muscle growth in a 2019 meta-analysis?
A 2019 meta-analysis found that training frequency did not significantly impact muscle growth with 12 or fewer weekly sets per muscle group. This suggests that when training with a lower volume of sets per muscle group, the frequency of training sessions may not have a significant effect on muscle growth. However, it is important to consider individual differences and preferences when determining the optimal training frequency for maximizing muscle hypertrophy.
What did the Zaroni et al. study reveal about full-body training versus bro-splits?
The Zaroni et al. study showed that full-body training with 15 weekly sets for all muscle groups was superior to bro-split for triceps, biceps, and vastus lateralis thickness. This indicates that for certain muscle groups, such as the triceps, biceps, and vastus lateralis, a full-body training approach may be more effective in promoting muscle growth compared to bro-splits. The study highlights the importance of considering different training strategies and their impact on specific muscle groups when designing a hypertrophy-focused workout routine.
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Summary
00:00
Comparing Full-Body and Bro-Split Workouts
- Full-body workouts are beneficial for hypertrophy, while bro-splits are considered more effective by some.
- Different training frequencies and splits are compared for muscle hypertrophy in the video.
- Full-body workouts involve training all muscle groups in one session, with 2 to 5 sessions per week.
- Bro-splits isolate muscle groups on different days, typically training each group once or twice a week.
- Upper/lower splits train upper and lower body muscles on separate days, with 2 sessions per week.
- Push/pull/legs splits focus on pushing, pulling, and leg muscles on separate days, with a frequency of twice per week.
- Full-body training was common in the 1900s-1950s, while bro-splits gained popularity later.
- Bro-splits were promoted by the Weider brothers and became favored during the golden era of bodybuilding.
- A 2019 meta-analysis found that training frequency did not significantly impact muscle growth with 12 or fewer weekly sets per muscle group.
- Studies suggest that different training splits and frequencies are equally effective for muscle growth with 12 or fewer weekly sets per muscle group.
15:32
Weekly Training Frequency Impact on Muscle Growth
- Two groups trained with a split routine, one once per week and the other twice per week, both accumulating 16 weekly sets per muscle group.
- Compound exercises were counted towards biceps and triceps weekly set counts, resulting in 24 weekly sets for these muscles.
- After 8 weeks, increases in muscle thickness were similar between both groups, suggesting higher weekly volumes may make once per week training similar to twice per week.
- Zaroni et al. study showed that full-body training with 15 weekly sets for all muscle groups was superior to bro-split for triceps, biceps, and vastus lateralis thickness.
- Bartolomei et al. study somewhat contradicted the previous one, indicating bro-splits were superior to full-body training for chest, vastus lateralis, and trapezius thickness.
- Lasevicius et al. study found upper/lower split with 36 weekly sets for quadriceps and 12 weekly sets for triceps and biceps was superior to full-body training for muscle thickness.
- Individual differences may explain conflicting data on training frequencies and splits, with some individuals responding better to higher frequencies and others to lower frequencies.
- Damas et al. study on untrained men showed that some individuals may grow more with higher frequency training, others with lower frequency, and some with no difference.
- Short rest intervals between sets (1-1.5 minutes) were common in the studies, potentially impacting muscle hypertrophy effectiveness.
- Studies suggest a limit of 6-10 sets per muscle group per session for optimal muscle growth, with longer rest intervals possibly increasing this limit.
30:49
Optimal Training Frequency for Muscle Hypertrophy
- Increasing training frequency can help increase the number of weekly sets performed for a muscle group, potentially accelerating muscle hypertrophy in trained individuals.
- Studies have shown that a progressive increase in weekly sets, such as by 20%, can be beneficial for muscle growth, with larger jumps in weekly sets not necessarily being better for hypertrophy.
- When training with 12 or fewer weekly sets per muscle group, training frequency does not impact muscle hypertrophy, but when training with more than 12 weekly sets, data conflicts on the optimal training frequency due to individual differences.
