If you've been following a muscle group split routine such as back day, arms, legs, and shoulders, you're not alone. However, is this the optimal way to train for muscle growth? In this article, we'll delve into the science behind training frequency and explain why a different approach may be more effective.
For natural lifters who aren't using performance-enhancing drugs, training frequency is a key factor in stimulating muscle growth through increased protein synthesis. Research suggests that hitting each muscle group a minimum of 2 times per week, with 3 times being even better, yields optimal results. This means that traditional training splits, where each muscle group is trained only once a week, may not provide the desired outcomes. Novice lifters may observe initial progress with this approach, but plateaus are likely to follow.
One highly effective training split is alternating between upper body and lower body days. If you have 4 days available for training, a recommended approach is to follow a 2 days on, 1 day off, 2 days on, and 2 days off pattern. This ensures that each muscle group is trained twice a week. To achieve decent or semi-advanced fitness levels and physique, it is essential to consider proper programming, exercise selection, and volume/intensity management.
The only time I would recommend doing total body splits is if you only want to workout 3x a week, or if you're an athlete where putting on muscle is not the main goal. 3x a week total body splits is great for strength or speed goals, but not optimal for building muscle compared to upper/lower splits.
For individuals seeking the best training splits and who have the time and discipline to train 6 days a week, an alternate upper and lower body split can yield significant gains. This involves training upper body and lower body alternating Monday - Saturday with Sunday off. This split enables hitting each muscle group 3 times per week, while allowing 48 hours of rest for each muscle. To prevent overtraining, it is advisable to structure Monday/Tuesday as high-intense days, Wednesday/Thursday as moderate-intensity days, and Friday/Saturday as high-intensity days.
It is important to note that if you want to put more emphasis on building your lower body more than upper, or vice versa, you will need to make sure of a few things. First, you can either implement more lower body exercises on leg day and less upper on upper day so more attention and effort goes to the legs. Second, you could keep 3 lower days but only 2 upper days so 5 days total instead of 6, so as not to bulk up the upper body too much. I find that this works well with a lot of my female clients that want a nicer booty and legs. The same thing goes for my male clients that want to bulk up their upper body.
Designing an effective workout routine involves carefully considering exercise selection, intensity, and volume progressions. However, these factors are highly individualized, making it important to seek guidance from a certified trainer or fitness professional. Their expertise will help you customize a workout plan aligned with your goals and capabilities, ensuring optimal utilization of your time and effort in the gym.
To maximize muscle growth, training frequency and the choice of training splits play crucial roles. While traditional muscle group splits may provide initial results, higher training frequencies, such as the upper/lower body split, tend to be more effective for natural lifters. The 6-day upper/lower split offers further advantages but requires careful planning and consideration of intensity levels. Remember to consult a certified trainer or fitness professional who can guide you in designing a personalized workout routine, saving you time and effort while helping you achieve your desired results efficiently.
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