Is Push/Pull/Legs REALLY Dead? (NEW Study)

Summary

In an insightful interview with lead researcher Josh Pand, the latest meta-analysis on training frequency reveals that muscle growth is more influenced by training volume and proximity to failure than frequency alone. The analysis, which examined 34 studies on muscle growth and 66 on strength, suggests training a muscle group at least twice a week for optimal results. While higher frequencies may offer slight benefits, particularly with increased volume, proper distribution of training sessions is crucial. The discussion also explores various training splits and the importance of avoiding overtraining, emphasizing that serious athletes could benefit from training each muscle group three or more times weekly.

Takeaways

• 😀 Higher training frequencies have a neutral to slightly positive effect on muscle growth compared to doing all sets in one session.
• 💪 Training volume and proximity to failure are more important factors for muscle growth than training frequency.
• 📅 Aim to train each muscle group at least twice a week for optimal muscle growth.
• 🔄 Higher training volumes (20+ sets per week) may benefit from increased training frequency, potentially three or four times per week.
• 🏋️‍♂️ Any training split that allows for training a muscle twice a week is effective, such as upper/lower or push/pull/legs routines.
• 🛠️ Adapt body part splits by pairing muscle groups to increase frequency without losing effectiveness.
• 🧪 True cases of overtraining are rare; proper distribution of training volume over more days can prevent it.
• 📊 Individualized training programs based on personal goals and schedules are encouraged for better results.
• 🔍 Research indicates that frequency has a slightly more positive impact on strength gains than on hypertrophy.
• 👕 For those interested in training apparel, promotional offers are available through associated websites.

Q & A

What was the focus of the meta-analysis conducted by Josh Pand?

The meta-analysis focused on examining the effects of training frequency on muscle growth and strength by analyzing the results of 34 studies on muscle growth and 66 studies on strength training.

What is the significance of meta-analysis in scientific research?

Meta-analysis combines results from multiple studies to create a larger sample size, providing stronger evidence than any single study could offer.

What was found about higher training frequencies in relation to muscle growth?

Higher training frequencies appear to have a neutral to slightly positive effect on muscle growth at a given training volume.

How often should one ideally train a muscle group for optimal growth?

It is recommended to train each muscle group at least twice a week to maximize muscle growth.

What factors are more important than training frequency for muscle growth?

Training volume, proximity to failure, and the number of sets performed are considered far more important than training frequency.

What are the potential benefits of training at higher volumes?

Training at higher volumes (20+ sets per week) may benefit from increased frequency, potentially leading to better muscle growth.

What types of training splits does Josh Pand recommend?

Josh Pand recommends upper-lower splits, push-pull-legs routines, or other flexible training routines that allow training each muscle group twice a week.

Can traditional Bro splits be effective for muscle growth?

Yes, Bro splits can still be effective, especially if each muscle group is also worked indirectly throughout the week.

What is the relationship between training frequency and overtraining?

Instances of true overtraining syndrome are rare, and as long as the total number of weekly sets remains constant, increasing training frequency should not lead to overtraining.

Where can viewers find more information about Josh Pand and his research?

Viewers can find more information on the YouTube channel 'Data Driven Strength', on Instagram (@josh.datadrivenstrength), and through their website (data-drivenstrength.com).