Weekly net stimulus and why I switched to an upper lower split

Summary

In this video, the speaker discusses the concept of 'weekly net stimulus' and its impact on muscle hypertrophy. They share their journey from a push-pull-leg split to an upper-lower split, influenced by data suggesting that full-body workouts three times a week may be optimal for growth. The speaker emphasizes the importance of volume, recovery, and personal preference in training, concluding that an upper-lower split provides flexibility and effectiveness for muscle stimulation without excessive fatigue.

Takeaways

• 📈 The speaker discusses the concept of 'weekly net stimulus' and its impact on hypertrophy outcomes, suggesting that volume and training splits are crucial for muscle growth.
• 💡 There is an acknowledgment of insufficient data to pinpoint exact hypertrophy outcomes, indicating the need for more research in this area.
• 🏋️ The speaker shares a personal journey through different training splits, including push-pull-leg, bro split, and upper-lower split, reflecting on their effectiveness and personal preference.
• 🔄 The push-pull-leg split was initially preferred for recovery purposes after intense back and leg workouts, highlighting the importance of rest in muscle recovery.
• 🤔 The transition to an arm day was made to avoid fatigue when training arms after back and chest workouts, showing an adaptation in training routine to optimize results.
• 💭 The speaker's contemplation on the effectiveness of different training splits led to the conclusion that the weekly net stimulus is a significant factor in muscle growth.
• 🧠 The idea that full-body workouts three times a week might be optimal for beginners due to the historical context of bodybuilding and the influence of anabolics is challenged.
• 📉 The diminishing returns of volume are emphasized, suggesting that beyond a certain point, increased sets do not proportionally increase hypertrophy.
• 🔄 The speaker's shift to an upper-lower split was influenced by the analysis of weekly net stimulus, offering a balance between personal preference and physiological benefits.
• 🔄 The importance of muscle recovery and the role of muscle damage in recovery and muscle atrophy is discussed, underlining the need to manage volume to avoid excessive fatigue.
• 📚 The script concludes with the speaker's preference for the upper-lower split due to its flexibility and effectiveness, and the suggestion that it might be the best split they have ever used.

Q & A

What is the main topic of the video?

The main topic of the video is discussing the concept of 'weekly net stimulus' and how it relates to hypertrophy training and workout splits.

What does the term 'weekly net stimulus' refer to in the context of the video?

In the context of the video, 'weekly net stimulus' refers to the cumulative effect of training volume and frequency on muscle hypertrophy outcomes over the course of a week.

Why did the speaker change their workout split to an upper/lower split?

The speaker changed to an upper/lower split after analyzing the weekly net stimulus and realizing that it made the most sense for optimizing hypertrophy adaptations and aligning with their personal preferences and recovery abilities.

What was the speaker's previous workout routine before switching to the upper/lower split?

Prior to the upper/lower split, the speaker used a push/pull/legs routine, which was a more 'broy' version with a day off after push and legs days.

What is the significance of the 'stimulating reps model' mentioned in the video?

The 'stimulating reps model' is significant as it is a method to predict hypertrophy outcomes based on volume, training intensity, and other factors like exercise selection and muscle length-tension relationship.

How does the speaker feel about full-body workouts three times a week?

The speaker personally dislikes full-body workouts three times a week, despite acknowledging that they can be effective for maximizing weekly net stimulus.

What is the speaker's opinion on the importance of personal preference in training?

The speaker believes that personal preference in training is important because enjoying a particular training style generally leads to higher effort and potentially better results.

What did the speaker mean by 'overlapping stimulus'?

'Overlapping stimulus' refers to the carryover effect where certain muscle groups get some stimulation during exercises primarily targeting other muscles, thus reducing the risk of atrophy in the absence of direct training.

How does the speaker view the push/pull/legs split in terms of managing weekly net stimulus?

The speaker views the push/pull/legs split as potentially effective for managing weekly net stimulus but notes that it requires careful management of volume and exercise selection to avoid excessive fatigue and recovery issues.

What is the speaker's final recommendation for someone looking to optimize their hypertrophy training?

The speaker recommends considering an upper/lower split or a full-body split done three times a week, emphasizing the importance of understanding overlapping stimulus and recovery to optimize hypertrophy training.