Top 3 Workout Splits for Muscle Growth (science-based)
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Date: 2022-10-02
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Comments and reviews: 10
Ivares
Push-pull-legs has been repeatedly shown as the most effective split if the goal is muscle hypertrophy. Full body sessions simply aren't able to provide sufficient intensity for those who have been training longer than eight months or so.
At that point you will inevitably have to dedicate more time to each muscle if you want it to keep growing. And the only way to do that is to train less muscles. Enter push, pull, legs.
After a certain time of doing the PPL split, some people decide to keep going and maybe even illicit the help of a bit of juice in order to continue muscle hypertrophy. At that point the only way to increase intensity is to now dedicate an entire training session to a single muscle. The problem here is that only those on the juice can really use this split effectively because they don't need rest days. Everybody else will simply be leaving too long a time between training a muscle because by training only one muscle at a time, it can only be trained around once a week. Which is a suboptimal frequency of training becausethe muscles grow and then shrink again in that time.
So we come back to PPL. A split that allows pretty much everybody to continue making optimal gains if they are clever about it and keep mixing their sessions up with drop sets, mechanical drop sets, super sets, giant sets, pyramid and reverse pyramid weight stacking, half/full reps etc.
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Push-pull-legs has been repeatedly shown as the most effective split if the goal is muscle hypertrophy. Full body sessions simply aren't able to provide sufficient intensity for those who have been training longer than eight months or so.
At that point you will inevitably have to dedicate more time to each muscle if you want it to keep growing. And the only way to do that is to train less muscles. Enter push, pull, legs.
After a certain time of doing the PPL split, some people decide to keep going and maybe even illicit the help of a bit of juice in order to continue muscle hypertrophy. At that point the only way to increase intensity is to now dedicate an entire training session to a single muscle. The problem here is that only those on the juice can really use this split effectively because they don't need rest days. Everybody else will simply be leaving too long a time between training a muscle because by training only one muscle at a time, it can only be trained around once a week. Which is a suboptimal frequency of training becausethe muscles grow and then shrink again in that time.
So we come back to PPL. A split that allows pretty much everybody to continue making optimal gains if they are clever about it and keep mixing their sessions up with drop sets, mechanical drop sets, super sets, giant sets, pyramid and reverse pyramid weight stacking, half/full reps etc.
reply
Maik
I allways trained 3x FB or 6x PPL for the last 10 years, alternating about every 6 months. However, since spring this year I train 3x PPL and 1 xFB a week, was a total gamechanger for me, the perfect mix of heavy compound lifts and focusing on every musclegroup without being so fatigue like a 6x PPL
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I allways trained 3x FB or 6x PPL for the last 10 years, alternating about every 6 months. However, since spring this year I train 3x PPL and 1 xFB a week, was a total gamechanger for me, the perfect mix of heavy compound lifts and focusing on every musclegroup without being so fatigue like a 6x PPL
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bigpicturegains
Almost every reasonable split or method will give results provided your nutrition is adequate, you get enough sleep, and you are not overtraining, allowing for recovery. Key is to be consistent, it takes time to progress and years to start standing out from the crowd.
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Almost every reasonable split or method will give results provided your nutrition is adequate, you get enough sleep, and you are not overtraining, allowing for recovery. Key is to be consistent, it takes time to progress and years to start standing out from the crowd.
reply
Rounak
This is a very excellent and brilliant video bro telling about this topic and about the top 3splits workout for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
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This is a very excellent and brilliant video bro telling about this topic and about the top 3splits workout for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
reply
akuwardmoments
I do upper/middle/lower. I have to separate the abs, lower back, and obliques for the purposes of my sports. Stability is extremely crucial for what I do, so I try to dedicate a full day to training my core.
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I do upper/middle/lower. I have to separate the abs, lower back, and obliques for the purposes of my sports. Stability is extremely crucial for what I do, so I try to dedicate a full day to training my core.
reply
AK
I find recovery on a PPL recovery is a major issue and I can only train 3x a week. So I do a hybrid of upper/lower/upper (week 1. Lower/upper/lower (week 2. If it gets crazy, I do upper/lower/full body.
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I find recovery on a PPL recovery is a major issue and I can only train 3x a week. So I do a hybrid of upper/lower/upper (week 1. Lower/upper/lower (week 2. If it gets crazy, I do upper/lower/full body.
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Noreply
Your background music is a banger. I wanted to add doing a body part split like chest+back, Legs+Shoulders or any other combo is an effective way to train
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Your background music is a banger. I wanted to add doing a body part split like chest+back, Legs+Shoulders or any other combo is an effective way to train
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Adam
Great video. I'm a big fan of a Push, pull, upper, legs split for myself personally - allows me to focus on my chest (lagging body park) that bit more.
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Great video. I'm a big fan of a Push, pull, upper, legs split for myself personally - allows me to focus on my chest (lagging body park) that bit more.
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nicholas
All splits. Work that s proven the thing with full. I body is great overall but volume for specific body parts will suffer if done properly
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All splits. Work that s proven the thing with full. I body is great overall but volume for specific body parts will suffer if done properly
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Shadowalker
Even tho it's science nased I still prefer upper lower split for me. I tried full body and push pull legs was ok but not for me.
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Even tho it's science nased I still prefer upper lower split for me. I tried full body and push pull legs was ok but not for me.
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