Push, Pull, Legs, Split Is Dead

Summary

In this video, Dr. Milo Farby and Dr. Milo Wolf discuss a meta-analysis on training frequency and muscle hypertrophy. They suggest that training each muscle at least twice a week is optimal for growth, with diminishing returns beyond that. The conversation covers the importance of volume and frequency, the impact of training status and failure on hypertrophy, and practical advice for maximizing muscle growth through workout routines.

Takeaways

• 💪 A new meta-analysis suggests that training frequency has a neutral to slightly positive effect on muscle hypertrophy when volume is equated.
• 🏋️‍♂️ For optimal muscle growth, it's recommended to train each muscle at least twice a week, as this maximizes the area under the curve of hypertrophy.
• 📈 The benefits of increased training frequency are more pronounced when transitioning from training a muscle once to twice a week, with diminishing returns beyond that.
• 🤔 The meta-analysis did not look at unconstrained volume, but there's speculation that higher volumes might benefit from more frequent training sessions due to diminishing returns on a per-session basis.
• 🧠 The growth response of muscles to training stimuli has a limited duration, typically around two to three days, suggesting that more frequent training can provide more opportunities for growth.
• 🏋️‍♀️ Training with higher volumes may be better tolerated and performed with higher quality when spread across more sessions, leading to potentially better muscle growth.
• 🔍 The study also considered fractional frequency, which takes into account both direct and indirect training of a muscle, and found it to be the most accurate way to assess the impact of frequency on hypertrophy.
• 👨‍🏫 For those training two to three days a week, a full-body routine is suggested to ensure each muscle group is trained at least twice a week.
• 🤸‍♂️ For individuals training four to five days a week, an upper/lower split or a push/pull/legs split can be effective, as long as each muscle group is trained at least twice a week.
• 🏆 Specialization phases or high-volume training may benefit from higher frequencies, as the body can tolerate more volume and maintain better quality in more frequent, but less voluminous, sessions.

Q & A

What is the main topic of the discussion between Dr. Mik and Dr. Milo Wolf?

The main topic of the discussion is the impact of training frequency on muscle hypertrophy, with a focus on a new meta-analysis that examines how often one should train a muscle to maximize growth.

What does the meta-analysis by Pelin and colleagues suggest about training frequency and muscle hypertrophy?

The meta-analysis suggests that training frequency has a neutral to slightly positive effect on muscle hypertrophy when volume is equated, meaning that training a muscle more frequently can lead to slightly better results without increasing the overall training volume.

What does 'volume equated' mean in the context of the discussion?

In the context of the discussion, 'volume equated' refers to a situation where the total volume of training for a muscle is kept constant, but the distribution of that volume across training sessions (frequency) is varied.

Why might training a muscle more frequently lead to better hypertrophy results?

Training a muscle more frequently can lead to better hypertrophy results because it allows for more opportunities to stimulate muscle growth within a week, as the muscle protein synthesis response to training only lasts for a few days.

What is the significance of the diminishing returns on a per-session volume and hypertrophy?

The significance of diminishing returns on a per-session volume and hypertrophy is that adding more sets in a single training session does not proportionally increase muscle growth, suggesting that spreading the volume across more sessions might be more effective.

What recommendations do Dr. Mik and Dr. Milo Wolf give for training frequency to maximize muscle growth?

They recommend training each muscle at least twice a week for most people, as this frequency provides a neutral to slightly positive effect on hypertrophy. For those training with high volumes or specializing in certain muscles, slightly higher frequencies might be beneficial.

How does the concept of fractional frequency play into the discussion on training frequency and muscle hypertrophy?

Fractional frequency takes into account both direct and indirect training instances for a muscle. For example, while bicep curls are a direct instance for bicep training, back training that involves pulling movements is an indirect instance. This approach provides a more realistic measure of how often a muscle is trained.

What is the practical implication of the study's findings for someone training with a full body split?

The practical implication is that if someone is training with a full body split two days a week, they should ensure each muscle group is trained at least twice within that week to optimize hypertrophy, even if it's through compound exercises that target multiple muscle groups.

What does Dr. Milo Wolf suggest as a rough guideline for the number of sets per muscle per session for optimal hypertrophy?

Dr. Milo Wolf suggests a rough guideline of 5 to 8 direct sets per session for optimal hypertrophy, with the recommendation to add an extra day of training for every 10 fractional sets per week.

How can a body part split be modified to be more effective according to the discussion?

A body part split can be modified to be more effective by incorporating compound exercises that target other muscle groups on their respective days, ensuring that each muscle group is trained more frequently throughout the week.