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(i'm sorry about the formatting, im still trying to make it better)
When lurking around, something I have noticed is that there is not much simple information on the topic of muscle hypertrophy.
So, I have decided - after some research - to create:
A Guide To Optimal Workouts.
Best split:
Firstly, without making this too long, I would like to clarify why frequency is the most important factor when considering split.
Muscles are always either in a state of atrophy (muscle loss) or hypertrophy (muscle growth)
After around 36 hours post stimulus, muscle shifts from a state of hypertrophy, to atrophy.
Using this info, it is clear that we want to keep frequency (amount of times each muscle group is hit per week) as high as possible, to minimise atrophy.
Here are some studies showing superiority of high frequency:
journals.lww.com
pubmed.ncbi.nlm.nih.gov
Now, what are the best splits to facilitate this need for high frequency?
Our best options are FBEOD (Full Body Every Other Day), U/L (Upper/Lower), or even something like UL/PPL if you really wanted to.
Each of these splits are at least 2x frequency, with FBEOD being the highest frequency at 3.5x per week
Each one has positives and negatives, which I will go through now
FBEOD: (The Best In My Opinion)
Positives:
3.5x frequency (may hold more value than just 2x frequency, as shown in the study I linked above)
Some people also may find it more enjoyable than Upper Lower.
Drawbacks:
Can be hard to focus specific muscle groups
Can be hard to control fatigue and volume correctly (hard to progam)
Sessions may take a long time
Upper/Lower:
Positives:
2x frequency
Easy to focus weak muscle groups, since sessions are split into either upper or lower body workouts
Sessions are not as long as Full Body
May be easier to control fatigue and volume (easier to program)
Drawbacks:
Not as high frequency as FBEOD, although the difference between 2x and 3x may not be too significant
Can be boring (full leg days
)
(You can use these positives/negatives to determine to quality of UL/PPL too.)
Conclusion:
FBEOD is superior for perfect optimal training and hypertrophy, however Upper Lower may be more enjoyable,
and may also be better for targeting certain weak points.
Firstly, without making this too long, I would like to clarify why frequency is the most important factor when considering split.
Muscles are always either in a state of atrophy (muscle loss) or hypertrophy (muscle growth)
After around 36 hours post stimulus, muscle shifts from a state of hypertrophy, to atrophy.
Using this info, it is clear that we want to keep frequency (amount of times each muscle group is hit per week) as high as possible, to minimise atrophy.
Here are some studies showing superiority of high frequency:
Influence of Resistance Training Frequency on Muscular... : The Journal of Strength & Conditioning Research
day per week using a split-body routine (SPLIT) vs. 3 days per week using a total-body routine (TOTAL) on muscular adaptations in well-trained men. Subjects were 20 male volunteers (height = 1.76 ± 0.05 m; body mass = 78.0 ± 10.7 kg; age = 23.5 ± 2.9 years) recruited from a university...
journals.lww.com
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis - PubMed
When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the...
pubmed.ncbi.nlm.nih.gov
Now, what are the best splits to facilitate this need for high frequency?
Our best options are FBEOD (Full Body Every Other Day), U/L (Upper/Lower), or even something like UL/PPL if you really wanted to.
Each of these splits are at least 2x frequency, with FBEOD being the highest frequency at 3.5x per week
Each one has positives and negatives, which I will go through now
FBEOD: (The Best In My Opinion)
Positives:
3.5x frequency (may hold more value than just 2x frequency, as shown in the study I linked above)
Some people also may find it more enjoyable than Upper Lower.
Drawbacks:
Can be hard to focus specific muscle groups
Can be hard to control fatigue and volume correctly (hard to progam)
Sessions may take a long time
Upper/Lower:
Positives:
2x frequency
Easy to focus weak muscle groups, since sessions are split into either upper or lower body workouts
Sessions are not as long as Full Body
May be easier to control fatigue and volume (easier to program)
Drawbacks:
Not as high frequency as FBEOD, although the difference between 2x and 3x may not be too significant
Can be boring (full leg days
)(You can use these positives/negatives to determine to quality of UL/PPL too.)
Conclusion:
FBEOD is superior for perfect optimal training and hypertrophy, however Upper Lower may be more enjoyable,
and may also be better for targeting certain weak points.
Rep Ranges:
Firstly, I want to state that intensity and how close you train to failure is more important than how many reps you do
Most stimulus is created in the 3-4 reps before failure.
Here are some studies showing effectiveness of different rep ranges:
journals.lww.com
pmc.ncbi.nlm.nih.gov
These studies show similar stimulus for high and low rep sets, except that low rep sets cause much less fatigue (this is important when using high frequency)
Whilst, for technical optimal training, I recommend 4-6 repetitions (4-8 works too),
I want to stress that intensity is all that matters, It is just that a lower rep set results in less fatigue for similar hypertrophic value.
Conclusion:
Either train with 1RIR (reps in reserve) or 0RIR (essentially to failure) for optimal training
4-6 reps is perfectly optimal, however other rep ranges work well too if done with high intensity
Firstly, I want to state that intensity and how close you train to failure is more important than how many reps you do
Most stimulus is created in the 3-4 reps before failure.
Here are some studies showing effectiveness of different rep ranges:
Effects of 4, 8, and 12 Repetition Maximum Resistance... : The Journal of Strength & Conditioning Research
ume-equated resistance training with divergent repetition strategies. Forty-two men were randomly assigned to 4 groups: higher load–lower repetition group performing 4 repetition maximum (RM) for 7 sets (4RM, n = 10), intermediate load–intermediate repetition group performing 8RM for 4 sets...
journals.lww.com
Impact of high versus low fixed loads and non-linear training loads on muscle hypertrophy, strength and force development - PMC
In this study, we investigated the effects of resistance training protocols with different loads on muscle hypertrophy and strength. Twenty-one participants were randomly assigned to 1 of 3 (n = 7 for each) resistance training (RT) protocols to ...
pmc.ncbi.nlm.nih.gov
These studies show similar stimulus for high and low rep sets, except that low rep sets cause much less fatigue (this is important when using high frequency)
Whilst, for technical optimal training, I recommend 4-6 repetitions (4-8 works too),
I want to stress that intensity is all that matters, It is just that a lower rep set results in less fatigue for similar hypertrophic value.
Conclusion:
Either train with 1RIR (reps in reserve) or 0RIR (essentially to failure) for optimal training
4-6 reps is perfectly optimal, however other rep ranges work well too if done with high intensity
This was just a brief overview of some things I saw questions about,
please let me know if you want a more in-depth guide on this,
or a thread on optimal dieting for hypertrophy
please let me know if you want a more in-depth guide on this,
or a thread on optimal dieting for hypertrophy
