Ranking Every Training Routine (Muscle Growth)

Summary

In this video, the speaker breaks down popular training routines, ranking them based on scientific effectiveness, fun, and challenge. From the Bro Split to Full Body, Upper/Lower, and Push/Pull/Legs splits, the speaker provides in-depth analysis, highlighting how each routine impacts muscle growth and how enjoyable it is for lifters. They emphasize the importance of training frequency for muscle development and offer tailored recommendations based on the number of days you can commit to the gym. The speaker also explores hybrid and specialized routines for those with specific goals.

Takeaways

• 😀 The Bro Split is popular but has drawbacks: it's fun, especially for upper body training, but lacks leg focus and has low training frequency, leading to less muscle growth.
• 😀 Full Body Split allows for higher frequency training with the ability to tailor workouts, but requires careful planning to avoid neglecting muscle groups.
• 😀 Upper-Lower Split provides a balanced approach, allowing for a manageable challenge with 4 days a week, and is great for training muscle groups twice a week.
• 😀 Push-Pull-Legs Split is fun and effective for upper body growth, but requires 6 days a week to maximize muscle development, and may lead to imbalance if not done consistently.
• 😀 The Arnold Split improves on the Bro Split by increasing frequency, allowing each muscle to be trained twice a week, but still requires 6 days of training.
• 😀 Combination Routines, like Push-Pull-Legs with Upper-Lower, allow flexibility, making them ideal for those with 5 days a week to train, optimizing muscle growth while focusing on weak points.
• 😀 Higher training frequencies, such as training a muscle twice a week, are more beneficial for muscle growth than training once a week, as shown by scientific research.
• 😀 Fun and enjoyment are key factors in choosing a routine, but the challenge of each workout must also be feasible to ensure continuous progress without overtraining.
• 😀 Full Body Routines are most effective for 1-3 days a week, as they let you hit all muscle groups with higher frequency, but may lack the fun of targeting a single muscle intensely.
• 😀 For those with limited time, an Upper-Lower Split is optimal for 4-5 days a week, balancing training frequency with manageable intensity across muscle groups.
• 😀 The best routines for maximum growth depend on consistency and frequency, so routine choices should be tailored to your schedule and muscle specialization goals.

Q & A

What is the main issue with the Bro Split routine?

The main issue with the Bro Split is that it only trains each major muscle group once a week, which is less effective for muscle growth compared to training each muscle group twice a week. Additionally, it can be hard to stick to due to its requirement for training 5 days a week.

Why is the Full Body Split considered effective for muscle growth?

The Full Body Split is effective because it allows you to train each muscle at least twice a week, which is supported by scientific research as being optimal for muscle hypertrophy. It also allows you to spread out the volume effectively across the week.

How does the Upper-Lower Split compare to the Bro Split in terms of muscle growth?

The Upper-Lower Split is better for muscle growth than the Bro Split because it ensures each muscle group is trained twice a week, while the Bro Split often only targets each muscle once a week. The Upper-Lower Split also has a more balanced distribution of volume across the body.

Is the Push-Pull-Legs routine suitable for everyone?

The Push-Pull-Legs routine is not suitable for everyone due to its requirement of training 6 days a week. While it can be effective for muscle growth, the frequency can be hard to maintain for many people, and the routine may not be sustainable in the long run.

What makes the Arnold Split different from the Bro Split?

The Arnold Split improves on the Bro Split by increasing the frequency of training for all muscle groups to at least twice a week, including legs. It still retains the focus on upper body muscles but is more balanced and requires training 6 days a week.

Why is the Full Body Split recommended for those who can train only 1-3 days a week?

The Full Body Split is recommended for 1-3 days a week because it ensures that each muscle group is trained at least once, with effective frequency and volume, maximizing muscle growth even with a limited training schedule.

What are the benefits of using combination routines?

Combination routines allow you to mix different types of splits, which can improve the balance between training volume and frequency. These routines are flexible and can be tailored to specific goals, making them suitable for those with various training schedules.

How does the frequency of training impact muscle growth according to recent studies?

Recent studies suggest that training a muscle twice a week is more effective for muscle growth than training it once a week. Higher frequencies allow for better distribution of volume, leading to greater overall hypertrophy, especially when training with higher volumes.

What is the best routine if you train 4-5 days a week?

The Upper-Lower Split is ideal for those training 4-5 days a week, as it allows for optimal frequency and volume for each muscle group, hitting each muscle twice a week. Additionally, you can experiment with weak point days to focus on specific areas.

What are some of the challenges with the Push-Pull-Legs routine?

The main challenges with the Push-Pull-Legs routine are the high frequency requirement (6 days a week), which can be difficult for many lifters to maintain, and the fact that it may not allow for specialized muscle focus if you’re aiming to specialize in a particular muscle group.