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The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY)

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Rating: 4.0; Vote: 1

One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or training split) youre going to use. Or in other words, simply figuring out how youre going to group your exercises throughout the week. And although there isnt one best workout split for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (total body workouts, and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts. But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, its important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule as thats going to be the best option for you! And if youre looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you: LINK TO WRITTEN ARTICLE: : OTHER HELPFUL RESOURCES
Date: 2022-01-03

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Comments and reviews: 10

Stephen
So I started doing a 6 day 1hr per workout. (Chest, Arms, Tri, Monday and Friday. (Back and shoulder Tuesday and Thursday) (Legs and Core Wednesday and Saturday) around 16 sets per group is this a good plan it's the best way I found to get enough volume and sets per week with less time.
reply

ryan
Workout plan
Mon- Big 3. >Heavy + Chest
Tues- Accessories
Wed- Rest
Thurs- Big 3 >Light + legs
Fri- Accessories
Sat- Big 3 > Heavy + Chest
Sun-Rest
Calves & Abs every work out
Accessories- Back, Biceps, triceps, shoulders
reply

HuzaiF
push ups 50, 40, 36, 40 upto failure
weight 30 kgs
barbel row 4 sets 10 reps
deadlift 4 sets 10 reps
squats 4 sets 10 reps
one hand tricep 4 sets 10 reps
chest press 4 sets 10 reps
launges 1 set 10 reps
pullups 10, 9, 8, 6 reps
reply

Luca
This is what works best for me
Workout Week
Monday Abs+Chest
Tuesday Arms/Calisthenics+Shoulders
Wednesday Legs (All Lower Body)
Thursday Back+Shoulders
Friday ABS+Chest
Saturday Legs (All Lower Body)
Sunday Arms/Calisthenics+Back
reply

13An
So I do chest, biceps, shoulders, triceps, and some legs one day and on the next I do back and all the same things as day one then one day rest. Is this a good split or should I change it to just a upper lower
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Simo
on thing you should as well put the focus on is the rest time, this helps considerably in muscle growth, that is why I would go rather for the half body (upper lower) with 4 sessions a week and 3 resting days
reply

Matt
I usually train chest arms and legs then the next day shoulders and back, I do this twice a week each then I do a core session. Ive just started this is this a fine way to train or is something wrong?
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Plague
Dis good?
I just started
Monday chest bicep tricep
Tuesday back and shulders, abs
Wesday legs
Thursay chest bicep tricep
Friday back shulders abs
Saturday legs
Sunday rest
reply

Joshua
I do
Chest and arms
Back and shoulder and legs
And do it twice a week is that good or should I Change it up
One day of the week is for volume and the other day is for strength
reply

TECHNY
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge diet, and started seeing much faster and better results.
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