Frequency and best splits for hypertrophy in the gym

[Getjackedaf]

Sup y'all, best thing you can do in the gym for frequency is to train every muscle 2-3x a week in frequency and with combination of high intensity and low volume. As we have soluble evidence to support that the atrophy process begins from 42-48 hours. If you are not in a state of hypertrophy (gaining muscle) you are LOSING muscle (atrophy) due to how much energy is required to maintain and keep muscles from shrinking and reducing. This also mainly trains the Myo fibular mechanical tension which is the addition of actual muscle fiber size and length rather than sarcoplasmic which is the increase of water, minerals and other variables of a muscle rather than the actual growth of muscle.

Thus, to remain in a hypertrophic state you should retrain that muscle every 2 days on average, so you spend more total time in a hypertrophy then atrophy. The best splits to use to get 2-3x a week frequency are:

1. FB
2. Upper/Lower
3. Post/Ant
4. Torso/Limbs

Other worthwhile notes are that you should find your recoverable volume to be in most ranges from 1-3 sets max. Using a lower then 10 rep model and training with 0-1 RIR. This is to allow high threshold MUR (motor unit recruitment) and activation of the muscle groups to receive the mechanical tension stimulus. The first 12-16 weeks of low volume training will have significant strength gains, and this is due to CNS adaptations and not muscle gain. Muscle gain is an extremely slow process, but this is my belief in the most effective frequency model.

Stay away from splits that focus on 1x a week frequency such as bro split, ppl and more.

BTW this is a first post and very sloppy but i hope you all like it and i plan to post better threads, love y'all and get jacked af.

 

[aimar12913en]

Fb is law