Best Bodybuilding Split For Growing Muscle

Introduction

In this video, Dr. Mike Israetel discusses the pros and cons of three popular training splits for hypertrophy: the upper-lower split, push-pull-leg split, and full body split.

Defining the Splits

• A good training split should train you often enough to promote gains but not so often that you can't recover between sessions.

• You can create your own split by training each muscle group 2-6 times a week.

• Alternatively, you can start with a pre-built split if you're new to training or don't want to overthink things.

Upper-Lower Split

• Trains upper body on one day and lower body on another day.

• Can be done 2 or more times a week.

• Exercises can be varied to prioritize different muscle groups on different days.

Push-Pull-Leg Split

• Divides workouts into push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises.

• Can be done 2 or more times a week.

• Allows for prioritizing specific muscle groups on different days.

Full Body Split

• Involves training all major muscle groups in each workout session.

• Can be done 2 or more times a week.

Choosing a Split

The choice of split depends on individual preferences and goals. It's important to consider factors such as recovery ability, time availability, and personal preferences when selecting a training split.

Factors to Consider

• Recovery ability: Some individuals may need more time between sessions to recover adequately.

• Time availability: Full body splits may require longer workout sessions compared to other splits.

• Personal preferences: Some people may enjoy focusing on specific muscle groups in each session, while others prefer a more balanced approach.

Coaching and Modification

• When coaching or helping others choose a split, consider their individual goals, preferences, and recovery abilities.

• Start with a simple pre-built split and modify it based on individual needs and feedback.

Conclusion

In this video, Dr. Mike Israetel discusses the upper-lower split, push-pull-leg split, and full body split for hypertrophy training. He explains the benefits and considerations of each split and emphasizes the importance of individualization when choosing a training program. It's essential to consider factors such as recovery ability, time availability, and personal preferences to select the most suitable split for optimal results.

Upper Lower Split vs. Push Pull Legs Split

This section discusses the differences between the upper lower split and the push pull legs split in terms of training effectiveness and muscle recovery.

Upper Lower Split

• The upper lower split is a simple and effective training method.

• It allows for focused upper body sessions without leg fatigue.

• The split can be scaled from 4 times a week to 6 times a week, making it adaptable for different training frequencies.

Push Pull Legs Split

• The push pull legs split involves training push muscles (chest, triceps, front delts), pull muscles (back, biceps, rear delts), and legs on separate days.

• Sometimes the back becomes a limiting factor in leg training when using this split.

• It can also be done 6 times a week with rest days in between.

Full Body Split

• The full body split involves training all muscle groups every time you go to the gym.

• An advanced modification is to train only the muscles that are healed and ready to go each session.

• This split can be done 2 to 6 times per week.

Upsides and Downsides of Upper Lower Split

This section explores the advantages and disadvantages of using an upper lower split as a training method.

Upsides of Upper Lower Split

• Simple and effective for individuals who prefer a straightforward approach to their workouts.

• Allows for focused upper body sessions without leg fatigue.

• Can scale from 4 times a week to 6 times a week, providing flexibility in training frequency.

Downsides of Upper Lower Split

• Not all upper body muscles heal at the same rate, which may affect recovery time between sessions.

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Training Frequency and Muscle Growth

The speaker discusses the importance of training frequency for muscle growth and highlights the limitations of certain training splits.

Training Frequency and Muscle Growth

• The speaker mentions that some individuals may notice uneven muscle growth when following a specific split routine, such as focusing on upper body exercises. This could be due to different muscles requiring varying levels of frequency for optimal growth.

• Increasing training frequency can lead to potential challenges in terms of managing workload for different muscle groups. For example, if one switches to a six-day upper-lower split, it may require reducing the intensity or volume for certain muscles to accommodate the increased frequency for others.

• It is important to consider that not all muscles heal at the same rate, so adjusting the intensity and volume accordingly becomes necessary. Faster-healing muscles may be trained with higher precision and intensity, while slower-healing muscles might require scaling back slightly.

• Another limitation of certain training splits is that legs and upper body may not heal at the same rate. While legs might benefit from two sessions per week, attempting to train upper body three times a week could be excessive. Different individuals have different needs when it comes to training frequency.

Limitations of Rigid Training Splits

The speaker discusses further limitations of rigid training splits and compares them to individualized approaches.

Limitations of Rigid Training Splits

• Rigid training splits have inherent limitations because they do not account for individual differences in muscle recovery rates or personal preferences.

• Comparing this rigidity to providing everyone with the same-sized meal, some individuals would find it insufficient while others would consider it excessive. Similarly, cramming all muscle groups into arbitrary training days may not be optimal for everyone.

• One problem with training the entire upper body in one session is that it can be overwhelming, especially for larger and stronger individuals. Unlike training quads, hams, and calves with a total of 8 to 12 sets per session, the upper body consists of multiple muscle groups that require more attention to detail and isolation exercises for optimal growth.

Benefits of Push-Pull Training Split

The speaker discusses the benefits of a push-pull training split compared to other splits.

Benefits of Push-Pull Training Split

• With a push-pull split, the upper body is divided into two sessions, allowing for four weekly opportunities to focus on upper body exercises. This provides more time dedicated to developing the upper body compared to an upper-lower split where only three weekly sessions are possible.

• Additionally, this split allows for legs to be trained twice a week, which aligns better with their recovery rate compared to the faster-healing upper body muscles. Individuals who feel they have been holding back on leg training while following an upper-lower split may find this arrangement more suitable.

• Another advantage of push-pull training is that it allows individuals to condense their workouts by focusing on specific muscle groups in each session rather than hopping between machines or exercises excessively. This improves efficiency and reduces potential conflicts over equipment usage at the gym.

• From an organizational perspective, push exercises do not interfere with pulling muscles and vice versa. Therefore, if one muscle group is fatigued or recovering from intense training in one session, it does not hinder performance in another session targeting different muscle groups. This allows individuals to consistently train hard without compromising recovery.

Preventing Overboard Volume and Intensity

The speaker explains how a push-pull training split can prevent individuals from overdoing volume and intensity.

Preventing Overboard Volume and Intensity

• By limiting the frequency of training each muscle group to twice a week in a push-pull split, individuals are naturally forced to rest for at least two days (sometimes three) before targeting the same muscle group again. This prevents excessive volume and intensity that can occur with other splits.

• Some individuals may have a tendency to go all-out on certain muscle groups, such as chest, during every workout. However, the structured nature of the push-pull split helps prevent this by providing built-in rest periods between sessions for each muscle group.

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Push Legs Pull Training Split

In this section, the speaker discusses the push legs pull training split and its benefits.

Benefits of Push Legs Pull Training Split

• The push legs pull training split allows for sufficient recovery time for chest muscles even with two sessions per week.

• It helps prevent overtraining by limiting the volume of training to a manageable level.

• Doing excessive sets of chest exercises in a single workout is not beneficial as it leads to fatigue and does not promote muscle growth.

• This training split provides structure and prevents individuals from overdoing their workouts.

• However, it may not be ideal for all muscle groups as different muscles have varying rates of recovery.

Limitations of Push Legs Pull Training Split

• Smaller muscle groups that recover faster, such as biceps or triceps, may not receive adequate attention with this training split.

• The frequency of training may not be optimal for certain muscles that can heal faster and benefit from higher frequency.

• The push legs pull split does not scale well and is limited to six days a week, making it less suitable for beginners or those with limited time commitment.

Full Body Training Split

In this section, the speaker discusses the advantages and disadvantages of full body training splits.

Advantages of Full Body Training Split

• Full body training splits increase the frequency at which each individual muscle group is exposed to stimulus throughout the week, promoting gains in muscle mass.

• It addresses the issue of certain muscles not receiving enough attention in other splits.

• Advanced versions of full body splits allow for targeting specific muscles according to their healing time, optimizing their growth potential.

Disadvantages of Full Body Training Split

• Full body training splits require a high level of commitment as they typically involve six days per week.

• It may not be suitable for beginners or individuals with limited time availability.

• The scalability of full body training splits is limited, making it less flexible for customization.

Conclusion

The push legs pull training split offers a structured approach to training and allows for sufficient recovery time. However, it may not be optimal for all muscle groups. On the other hand, full body training splits provide increased frequency and potential for muscle growth but require a higher level of commitment. It is important to consider individual goals, preferences, and time availability when choosing a training split.

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This section discusses the benefits of training different muscle groups on separate days and the advantages of breaking up hard-to-train muscles into different sessions.

Benefits of Training Different Muscle Groups Separately

• By training different muscle groups separately, you can ensure that each muscle group has enough time to heal before being trained again. This allows for better recovery and prevents overtraining.

• Breaking up hard-to-train muscles like quads and hams into different sessions can be a personal preference. It helps to avoid overwhelming leg days and allows for more focused training.

• Training one muscle group first can limit the performance of the second muscle group. By separating quad and hamstring workouts, you can give each muscle group proper attention without compromising their stimulus.

Advantages of Breaking Up Hard-to-Train Muscles

• Breaking up quads and hams workouts with upper body exercises or alternating between quads and hams on different days allows for more frequent training without excessive volume.

• Instead of doing two intense quad sessions per week, breaking them up into four less intense sessions can provide similar or even higher total volume while avoiding excessive fatigue during a single workout.

• High-frequency full-body training allows for scalability from two times a week to six times a week, making it a flexible program that can be adjusted based on individual preferences and progress in training.

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This section highlights some downsides to high-frequency full-body training, including potential issues with volume overload, fatigue, injury risk, joint health, and the need to use multiple machines in the gym.

Downsides of High-Frequency Full-Body Training

• High-frequency training can lead to volume overload, fatigue, and increased risk of injury, especially to the joints. While muscles may recover well from frequent training, joints and tendons may not.

• Periodizing and cycling frequency is recommended for advanced individuals to prevent overuse injuries. Starting with lower frequencies and gradually increasing them can help manage fatigue and allow for proper recovery.

• Some individuals, particularly those who are more experienced or have larger frames, may find that lower frequency routines (1-2 times per week) are more sustainable for their joint health. They may prefer focusing on periodization rather than high-frequency training.

• It's important to avoid excessive training frequency as a beginner to prevent long-term joint problems. Joint healing takes longer than muscle healing, so rapid training frequency can be detrimental in the long run.

• High-frequency full-body training requires using multiple machines in the gym on any given day, which can be inconvenient and limit the time spent on each machine or area of focus.

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New Section

The speaker discusses the challenges of warming up and training the entire body in a gym setting, as well as the potential benefits and downsides of spreading out leg training sessions.

Warming Up for Whole Body Training

• Warming up is essential before engaging in heavy exercises, especially as strength increases.

• It is necessary to warm up for each pushing exercise and also warm up again after completing one set of exercises to transition to pulling exercises.

• The ratio of warming up to working sets is higher in whole body training compared to concentrated training that focuses on specific muscle groups.

• This can be time-consuming and may not be ideal for individuals with limited time for workouts.

Spreading Out Leg Training

• Some individuals prefer spreading out leg training sessions throughout the day, doing a few sets per session.

• This approach can work well for those who find it psychologically easier or more manageable.

• However, others may prefer to train legs heavily once they are warmed up and not have to repeat the warm-up process multiple times during the week.

• Personal preference plays a significant role in determining how frequently one should train specific muscle groups.

Potential Downsides

• One potential downside of whole body training is feeling compelled to train certain muscle groups too frequently, leading to fatigue or discomfort.

• Restructuring the workout plan to allow for longer recovery periods between sessions can help maintain momentum and prevent overtraining.

• Whole body training can be confusing, especially for beginners or those unfamiliar with organizing workouts based on muscle recovery. Seeking guidance from experts like Eric Helms or Jeff Nippard can provide clarity.

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The speaker highlights how choosing a split routine or advising others on their workout routines can be challenging due to individual preferences and varying levels of expertise.

Choosing a Split Routine

• Selecting a split routine depends on personal preferences and goals.

• It can be challenging to advise others on their workout routines as individual needs and preferences differ.

• Beginners or those unfamiliar with training concepts may find it confusing to determine which muscles to train on specific days.

• Whole body training or an upper-lower split routine can be simpler options for beginners.

Expert Advice

• Seeking advice from experts like Eric Helms or Jeff Nippard can provide valuable insights into structuring workout routines.

• These experts explain training concepts effectively, but many people still struggle with understanding how often to train specific muscle groups.

• The simplicity of whole body training or an upper-lower split routine can help avoid confusion for beginners.

Conclusion

The transcript discusses the challenges of warming up and training the entire body in a gym setting. It explores the benefits and downsides of spreading out leg training sessions and provides insights into choosing a split routine. Individual preferences, time constraints, and level of expertise play significant roles in determining the most suitable approach for each person's workout routine. Seeking guidance from experts can help clarify any confusion and ensure effective training strategies are implemented.

Training Frequency and Splits

The speaker discusses training frequency and different splits for effective muscle growth.

Training Frequency

• Beginners typically start with training two times a week, gradually increasing to three or four times a week.

• As experience grows, an upper-lower split can be considered for more volume and recovery time.

• Intermediate lifters may benefit from a push-legs-pull split to focus on specific muscle groups.

• Smaller muscle groups that are not trained often enough can be targeted by adding extra sessions at the end of workouts.

Push-Legs-Pull Split

• Once comfortable with push-legs-pull or similar advanced splits, individuals may realize certain muscle groups are not being trained frequently enough.

• To address this, additional sessions can be added to target these smaller muscle groups (e.g., biceps after back exercises on pull days).

• By training these muscle groups more often but with less intensity, overall frequency increases without excessive fatigue.

Advanced Whole Body Routine

• With increased experience and dedication to muscle growth, multiple daily sessions can be considered.

• This approach allows for targeting all muscle groups almost fresh multiple times per week.

• Rest days should still be incorporated, so the number of sessions per week may vary (e.g., 8 sessions one mesocycle, 10 in another).

• Active recovery or maintenance phases can follow intense cycles to allow for proper rest and recuperation.

Considerations

• Multiple daily sessions require significant dedication and optimization mindset.

• Not suitable for those seeking convenience over maximum muscle growth.

• For more details on advanced training strategies, refer to the Revive Stronger YouTube channel interview with Eric Helms and Jeff Nippard.

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