The BEST gym split

[sxm1310]

Hey everyone today im making my first guy on what is the best gym split and why.


First, how hypertrophy works in periods

the mechanism of hypertrophy works in periods of 48h. You will get a period of 48h of hypertrophy on a muscle after training it. After that, you start a period of atrophy. MAINTENANCE PERIODS DON’T EXIST.

So each muscle should be trained at least every 48h to minimize atrophy.

Next we have to understand how diminishing returns work

Diminishing returns are simple to understand : the more sets you do on a muscle per session, the less stimulating the next set will be and the more fatiguing the next set will be
Example : 1 set 2 times a week=5 sets 1x a week in terms of stimulus. The 5 sets will be more than 2.5x more fatiguing than the 1 set 2x (fatigue is not linear)
Conclusion : we want to maximize frequency to get as many 1st sets per sessions per week

Now that we understand that here will be my criterias :
-Frequency
-1st sets a week
-minimizing atrophy
-maximizing rest days

In conclusion the winner is : fullbody every 48h (every other day)

 

[mikre]

@irrumator praetor @combatingNorwooding

 

[combatingNorwooding]

not very throughly dialed but yeah, you’re right mostly

 

[irrumator praetor]

Switching from ppl 2x week to UL 3x week I noticed the recovery window depends on how hard you went. But having 50% of your weekly volume in one session then 50% in another isn't as efficient as having 30% of your weekly volume in a session three times over

 

[mikre]

Switching from ppl 2x week to UL 3x week I noticed the recovery window depends on how hard you went. But having 50% of your weekly volume in one session then 50% in another isn't as efficient as having 30% of your weekly volume in a session three times over

Start using RIR

 

[estrogen consumer]

Hey everyone today im making my first guy on what is the best gym split and why.


First, how hypertrophy works in periods

the mechanism of hypertrophy works in periods of 48h. You will get a period of 48h of hypertrophy on a muscle after training it. After that, you start a period of atrophy. MAINTENANCE PERIODS DON’T EXIST.

So each muscle should be trained at least every 48h to minimize atrophy.

Next we have to understand how diminishing returns work

Diminishing returns are simple to understand : the more sets you do on a muscle per session, the less stimulating the next set will be and the more fatiguing the next set will be
Example : 1 set 2 times a week=5 sets 1x a week in terms of stimulus. The 5 sets will be more than 2.5x more fatiguing than the 1 set 2x (fatigue is not linear)
Conclusion : we want to maximize frequency to get as many 1st sets per sessions per week

Now that we understand that here will be my criterias :
-Frequency
-1st sets a week
-minimizing atrophy
-maximizing rest days

In conclusion the winner is : fullbody every 48h (every other day)

1. Not even a guide
2. Full body every 36h mogs

 

[sxm1310]

1. Not even a guide
2. Full body every 36h mogs

mb you're right twice srry i'm just trying things

 

[combatingNorwooding]

Switching from ppl 2x week to UL 3x week I noticed the recovery window depends on how hard you went. But having 50% of your weekly volume in one session then 50% in another isn't as efficient as having 30% of your weekly volume in a session three times over

You should do 1-2 RIR anyway. Going to failure is vaulted

 

[mikre]

1. Not even a guide
2. Full body every 36h mogs

GL doint 36h without a homegym