Exercise Scientists Rank Best Training Splits for Muscle Growth

Summary

This video discusses various workout splits, focusing on the upper/lower split and strength-based routines like 5x5 and Starting Strength. It highlights the effectiveness of the upper/lower split for most individuals, but notes that advanced lifters may require more variety and intensity. The video critiques dogmatic strength routines, arguing that hypertrophy training with higher volume and varied exercises is better for muscle growth. The importance of adjusting training based on individual recovery and goals is emphasized, with references to Mike Mentzer’s high-intensity approach as an example of tailoring training for specific needs.

Takeaways

• 😀 Upper-lower split is a solid choice for most people, offering a simple and effective structure for muscle growth, especially for beginners or intermediate lifters.
• 😀 The upper-lower split can be less versatile for more advanced lifters who want to train specific muscle groups harder or need more variety in their workouts.
• 😀 A modified push-pull-legs (PPL) split may be more suitable for advanced lifters, providing better volume and focus on muscle groups that need extra attention.
• 😀 The upper-lower split is compared to a dependable 'Uncle' figure—reliable, gets the job done, but not the most exciting or cutting-edge approach for more experienced lifters.
• 😀 Strength-focused programs like 5x5 and Starting Strength are good for beginners, but might not be optimal for muscle growth, as they can neglect important hypertrophy training for certain muscle groups.
• 😀 Focusing exclusively on strength can leave 'gains on the table' for individuals whose primary goal is building muscle, rather than maximizing strength in specific lifts.
• 😀 Dogmatic adherence to specific training routines, like 5x5 or low-bar squats, limits flexibility and might not allow for optimal muscle growth or adaptation.
• 😀 Training for hypertrophy (muscle growth) should be prioritized for those looking to get 'jacked,' with an emphasis on volume and exercise variety.
• 😀 Advanced trainees should not rely solely on basic strength routines. Instead, they should focus on individualized programs that provide adequate volume, intensity, and muscle group focus.
• 😀 It’s important to adapt workout programs to personal needs—what works for one person may not work for another. This customization allows for better results and avoids wasted effort.
• 😀 No single training program is universally superior. What matters most is understanding your body and goals, and adjusting your routine to optimize your performance and gains.

Q & A

What is the primary benefit of the upper-lower split workout?

The upper-lower split is a solid workout plan for people looking to build muscle and strength. It’s efficient for training each muscle group twice a week, allowing a balanced approach to both upper and lower body development.

Why might the upper-lower split not be ideal for advanced athletes?

Advanced athletes might struggle with the upper-lower split because it can limit the ability to prioritize specific muscle groups or increase the volume and intensity needed for advanced progress. It can also lead to less variety in exercises.

How does the modified push-pull-leg split compare to the upper-lower split?

A modified push-pull-leg split is often seen as a slightly better option for advanced athletes. It allows for more focus on individual muscle groups and can accommodate more volume, making it more suitable for those who train at higher intensities.

What analogy is used to describe the upper-lower split, and why?

The upper-lower split is compared to an 'uncle' who gets the job done without much fanfare. It’s reliable and works well for the average person, but it’s not flashy or particularly exciting. The analogy highlights the simplicity and dependability of the upper-lower split.

Why are certain strength training programs like 5x5 and Starting Strength criticized in the video?

These programs are criticized because they focus too heavily on basic compound movements, which might be effective for building strength but don't prioritize muscle growth (hypertrophy). The speakers argue that these programs leave gains on the table by neglecting other important aspects of training like volume and exercise variety.

What do the speakers recommend for beginners instead of dogmatic strength training routines?

The speakers recommend that beginners focus on compound exercises with moderate rep ranges (5-15) that target multiple muscle groups, rather than adhering strictly to programs like 5x5. This allows for muscle growth and strength without being overly rigid.

What is the speakers' perspective on the role of strength training in building muscle?

While strength training is important for building muscle, the speakers emphasize that muscle growth (hypertrophy) requires more than just basic strength work. They suggest that beginners can benefit from a more balanced approach that includes higher rep ranges and more volume to maximize muscle development.

How do the speakers feel about the concept of 'specializing' in specific lifts for strength?

The speakers believe that focusing exclusively on specific lifts, such as low-bar squats, can be limiting. They argue that while specialization may be important for athletes, the average person looking to get 'jacked' should prioritize volume, recovery, and variety instead.

What is the speakers' stance on following professional bodybuilder routines?

The speakers acknowledge that professional bodybuilders' routines can be effective but warn against blindly following them. They stress the importance of adjusting any routine to fit an individual's body, recovery needs, and goals rather than strictly adhering to a program that may not suit everyone.

What do the speakers mean by 'dogma' in training routines?

By 'dogma', the speakers refer to the rigid adherence to specific, often outdated, training routines that are seen as the only path to success. They argue that dogmatic approaches limit progress by ignoring the need for individualized adjustments and flexibility in training.