The BEST Workout Split to MAXIMIZE Muscle Gains

Summary

In this video, the creator breaks down how to choose the best workout split based on how many days you can commit to the gym. He discusses various options from one to six days per week, emphasizing the importance of balancing rest and compound movements. Whether you opt for full-body or more specific splits like upper/lower or push/pull/legs, he highlights the need for proper programming to avoid overtraining. The video also touches on optimizing volume, intensity, and variation in exercises, with a pitch for his one-on-one fitness coaching program to tailor personal routines.

Takeaways

• 💪 For muscle building, train at least three days per week.
• 🏋️‍♂️ One-day splits should be full-body with compound movements and an omni grip.
• 📈 Two-day splits can be full-body with a focus on upper or lower body on different days.
• 🛑 Ensure at least 48 hours of rest between workouts for the same muscle group.
• 🔄 Three-day splits offer flexibility with full-body, upper/lower, or upper/lower/full-body routines.
• 🏆 Four-day splits are ideal for upper/lower splits with the ability to focus on specific muscle groups.
• 🚫 Avoid redundancy in exercises to prevent 'junk volume' that doesn't contribute to muscle growth.
• 🔄 Six-day splits provide a blank canvas for workout design but be cautious of overtraining.
• 📅 Plan specific cycles for different rep ranges and exercises to keep your workouts novel.
• 🍽️ Post-workout nutrition is crucial; consider lean protein and vegetables for recovery.

Q & A

What is the most important factor when choosing a workout split?

The most important factor when choosing a workout split is how many days you're going to be going to the gym.

What is the recommendation for someone who can only train one day per week?

For one day per week, it's recommended to do a full body split focusing on compound movements and possibly using an omni grip to vary the workout.

What is an omni grip and how does it benefit workouts?

An omni grip is a technique where you change your grip between each set of an exercise, which can help bias different muscle groups and prevent muscle imbalances.

What should be the focus for someone training two days per week?

For two days per week, it's suggested to do a full body split but with an upward or lower focus on different days, ensuring at least a one-day rest between workouts.

Why is three days per week considered the minimum for optimal muscle building?

Three days per week is considered the minimum for optimal muscle building because it allows for a balanced full body split with enough rest between workouts.

What is the advantage of training four days per week compared to fewer days?

Training four days per week allows for a favorite split, upper/lower, providing a good balance of variety and specificity, and flexibility in scheduling without worrying about rest.

What is the recommended split for someone training five days per week?

For five days per week, options include straight upper/lower, Push/Pull/Leg, or upper/lower with an accessory day for lagging body parts or preventative work.

What is 'junk volume' in the context of workout splits?

'Junk volume' refers to volume in a workout that serves no purpose and may lead to overtraining or wasted effort, especially when there is redundancy in exercises targeting the same muscle group.

Why is six days per week considered the 'Holy Grail' of workout splits?

Six days per week is considered the 'Holy Grail' because it offers the most flexibility and allows for almost daily training with various split options like PPL or UL, and additional accessory days.

What are universal tips for workout splits regardless of the number of training days?

Universal tips include alternating between different variations of exercises, planning specific training cycles, and adjusting volume and intensity based on personal training style and goals.

Why wouldn't the speaker recommend training seven days a week?

The speaker wouldn't recommend training seven days a week because it's important to have at least one active rest day for recovery and to avoid overtraining.