The Best 5-Day Workout Split for Muscle Growth

Summary

This video offers a detailed guide to overcoming plateaus in muscle growth by transitioning to a five-day workout split. The routine increases training volume and incorporates advanced periodization while managing fatigue to optimize recovery. The recommended split includes upper/lower strength days and push/pull/legs hypertrophy days, designed to hit every muscle group twice a week for maximum results. The video also highlights progression schemes like linear periodization and double progression to ensure continual muscle growth. Viewers are encouraged to tailor the workout volume to their specific needs.

Takeaways

• 💪 Increasing training volume is essential for breaking through muscle growth plateaus after consistent training for 1-2 years.
• 📉 As you gain experience, the rapid 'newbie gains' slow down, and continued progress requires more advanced strategies.
• 📊 There’s a dose-response relationship between training volume and muscle hypertrophy, but overtraining can lead to fatigue and diminishing returns.
• 🔄 Proper recovery is key: too much fatigue without enough recovery will hinder progress and can lead to performance regression.
• 📅 The recommended 5-day split for maximum muscle growth is an upper/lower/push/pull/legs routine, optimizing both volume and recovery.
• 🏋️‍♂️ Strength days (upper and lower body) should focus on low-volume, heavier weight training for strength development.
• 📈 Hypertrophy days (push, pull, and legs) focus on higher volume with moderate loads and rep ranges of 8-15, maximizing muscle growth and metabolic stress.
• 🔄 Hitting each muscle group twice a week is recommended for optimal growth, based on research by Dr. Brad Schoenfeld.
• 🦵 Lower body days are split into quad-focused and hamstring-focused sessions to better manage fatigue and distribute volume effectively.
• 📊 Two progression schemes are used: linear periodization for primary exercises (increasing weight, decreasing reps) and double progression for secondary exercises (increasing weight after reaching max reps).

Q & A

What is the main reason someone may experience a plateau after 1-2 years of consistent training?

The main reason for hitting a plateau is the insufficient training volume. As you become more advanced, your muscles require more stimulus to grow, and continuing with the same routine won’t be as effective.

How can increasing training volume help overcome a plateau?

Increasing training volume can provide more stimulus for muscle growth. However, it is important to manage fatigue properly by allowing enough recovery time between sessions, as too much volume without proper recovery can lead to decreased performance.

What is the relationship between volume and muscle hypertrophy according to research?

There is a dose-response relationship between volume and muscle hypertrophy, meaning the more volume you do (up to a point), the more muscle growth you will experience. However, after a certain point, diminishing returns and fatigue can set in, negatively impacting progress.

What is the recommended 5-day split for maximizing muscle growth?

The recommended 5-day split is the upper-lower push-pull legs routine. This split divides the workouts into upper and lower body strength days and push-pull legs hypertrophy days, allowing for balanced volume and recovery.

Why is the split structured with both strength and hypertrophy days?

The split combines strength-focused days, which use heavier loads and lower volume, with hypertrophy-focused days that prioritize higher reps and moderate loads. This combination promotes muscle growth through increased strength and volume while managing fatigue.

Why are lower body days divided into quad-focused and hamstring-focused workouts?

Lower body days are divided to balance the volume between the quad and hamstring muscles. This allows the program to manage fatigue better while ensuring that all lower body muscles are targeted effectively.

How many sets per muscle group are recommended for optimal muscle growth?

It is recommended to distribute 10 to 20 sets per muscle group per week. The exact number depends on individual recovery capacity and progress, but this range provides a good balance between volume and recovery.

What is the difference between vertical and horizontal pulling exercises, and why are both included?

Vertical pulling exercises (e.g., pull-ups, lat pull-downs) target the lats by pulling weight down toward the body. Horizontal pulls (e.g., rows) also target the lats while engaging upper back muscles. Both are included to ensure comprehensive back development.

Why is the deadlift kept to lower rep ranges even on hypertrophy days?

The deadlift is kept to lower rep ranges (under 8 reps) to reduce the risk of injury, as muscles like the lower back tend to fatigue more quickly during high-rep deadlifts, increasing injury potential.

What progression schemes are recommended for this 5-day workout split?

Two progression schemes are recommended: linear periodization for primary exercises, where weight increases and reps decrease weekly, and double progression for secondary exercises, where weight is increased only after the maximum reps are achieved across all sets.