Best Split for Muscle Growth - Natural Bodybuilding

Summary

In this video, the presenter explores the best workout splits for different training frequencies, from 2 to 6 days per week. Emphasizing the importance of balancing muscle growth, joint health, and recovery, they explain the ideal splits for each frequency, from full-body routines to upper-lower splits. Key principles include the importance of muscle fatigue over joint fatigue and the significance of the first set in maximizing growth. The presenter warns against inefficient splits like 'bro splits' and stresses the importance of consistency and progression. Practical tips are given for natural lifters, with a focus on optimal frequency and volume for sustainable results.

Takeaways

• 😀 Splits are essential for training, but they must be customized based on an individual's lifestyle, responsibilities, and training goals.
• 😀 The most effective split depends on the number of days a person can realistically commit to training per week.
• 😀 Full-body workouts twice a week are ideal for beginners or those with busy schedules. The focus should be on basic exercises with moderate volume.
• 😀 For three days per week, full-body workouts with the 'Heavy, Light, Medium' approach work well for most individuals, from beginners to advanced lifters.
• 😀 Upper-lower splits and full-body routines with added periodization are effective for four days per week, but avoid high-volume bro splits.
• 😀 Five-day routines should generally consist of three upper-body workouts and two lower-body workouts to ensure appropriate volume and frequency.
• 😀 A push-pull-legs split for five days can be mentally stimulating but requires additional volume, which may not be ideal for all individuals.
• 😀 Training six days a week is demanding, especially for natural athletes. A sustainable split is upper-lower three times per week, keeping volumes minimal for efficient progress.
• 😀 Fatigue in the joints does not always equate to muscle fatigue. Advanced lifters must prioritize muscle stimulation while managing joint health.
• 😀 The first set of a muscle per workout is the most stimulative. More frequent 'first hits' per week reduces the need for high overall volume in a program.
• 😀 The 'Bro split' (chest, back, legs, delts, arms) is inefficient for progression, especially for natural athletes. It's more suitable for maintenance or as a change of pace.

Q & A

Why do some people prefer to create new workout splits constantly?

Some people enjoy creating new workout splits to sell eBooks or content, often focusing on the novelty of different approaches. Others may believe that a new split is necessary to keep training exciting or effective, though this is often exaggerated. Ultimately, a lot of it comes down to marketing and staying relevant.

What are the two key principles to keep in mind when designing a workout split?

The two main principles are: 1) Fatigue in the joint doesn’t always correlate with muscle fatigue — advanced lifters often experience joint fatigue without muscle growth. 2) The first set of each exercise is the most stimulative for growth, and the growth stimulus drops off dramatically with subsequent sets.

Why is it important to consider joint fatigue in workout splits?

Joint fatigue is significant because it can limit recovery and lead to overuse injuries. For example, training the chest and shoulders on consecutive days might cause joint fatigue, but without providing optimal stimulus to the muscles, especially in advanced lifters. Proper split design accounts for this by allowing adequate recovery between similar muscle groups.

How does muscle recovery and joint fatigue change with experience level?

Beginners experience more carryover in compound movements, meaning they get more muscle growth with fewer exercises. However, as you advance, your muscles become more specialized, and exercises that once provided overlap, like chest presses targeting triceps and shoulders, become less effective. Joint fatigue becomes a more prominent concern for advanced lifters.

What is the ideal workout split for someone training two days a week?

For someone training twice a week, the best split is full-body workouts. These should be spaced out across the week, like Monday/Thursday or Wednesday/Saturday, allowing each body part to be trained twice. Beginners can get away with fewer exercises, but more advanced individuals will need more targeted exercises.

Why is full-body training three times a week ideal for many lifters?

Full-body training three times a week strikes a balance between frequency and volume, making it suitable for both beginners and advanced lifters. Historically, many of the strongest bodybuilders trained this way, and it’s a very efficient split for muscle growth, as it allows for frequent stimulation of each muscle group.

What is the heavy-light-medium approach and how does it benefit a three-day training split?

The heavy-light-medium approach alternates between heavy, moderate, and light training days. It helps to manage recovery while maintaining high frequency. On a Monday-Wednesday-Friday split, you can do a heavy workout on Monday, a lighter one on Wednesday, and a medium-intensity session on Friday, optimizing muscle stimulus while managing fatigue.

What is the disadvantage of push-pull splits, especially when training for four days a week?

The problem with push-pull splits is that they hit the joints too frequently without providing sufficient direct stimulus to the muscles. For example, you may hit the shoulders and elbows multiple times a week without training them directly, leading to joint fatigue without enough muscle growth, especially for advanced lifters.

How does the split for five days per week differ for men and women?

For most men, three upper body days and two lower body days are ideal because the upper body typically requires more frequency and volume to grow. However, for women, who often prioritize lower body development, a split with three lower body days and two upper body days might work better to accommodate their goals and preferences.

What are the drawbacks of a six-day workout split, especially for natural lifters?

Six-day splits can be very demanding, especially for natural lifters, because of the increased risk of systemic fatigue. Even with an upper-lower split, the sheer volume of training can lead to exhaustion and hinder progress. Overtraining can also occur, and the body may struggle to recover, reducing overall training effectiveness.

Why is the bro split considered inefficient for serious muscle building?

The bro split, which trains each muscle group once a week, is inefficient for most lifters, particularly naturals, because it doesn't provide enough frequency for optimal muscle growth. Advanced lifters need more frequent stimulation to progress, and the bro split doesn’t allow for that. While it may work for maintenance or a change of pace, it generally leads to slower gains in muscle size.