When it comes to building muscle, the best workout split might not be as crucial as you think. Here’s the truth: the effectiveness of your muscle-building routine depends more on a few key factors rather than the exact split you choose.
1. Consistency Matters Most
The split you choose should fit your schedule. For instance, a push/pull/legs split can be highly effective, but if you can’t make it to the gym five or six days a week, you might not see optimal results. The goal is to find a routine you can stick to consistently.
2. Frequency is Key
To maximize muscle growth, aim to train each muscle group at least twice a week. Research shows that hitting each muscle group more frequently (twice a week or more) generally leads to greater gains than training each muscle just once a week. This frequency allows you to accumulate more weekly volume, which is essential for growth.
3. Choose a Split That Fits Your Schedule
Here’s a breakdown of workout splits based on how many days you can train each week:
- Two or Three Days a Week: Opt for a full-body routine. This ensures each muscle group is worked multiple times a week even with fewer sessions.
- Four Days a Week: Consider either an upper/lower split or a full-body routine. Both are effective for hitting each muscle group sufficiently.
- Five Days a Week: You can choose from a full-body workout, an upper/lower split, or a hybrid approach like push/pull/legs/upper/lower. I’m currently running this hybrid split and finding great results.
- Six Days a Week: A push/pull/legs split is ideal here, providing a structured approach for frequent training.
So, What’s the Best Split for Building Muscle?
The best split is the one that fits your lifestyle while allowing you to train each muscle group at least twice a week. Flexibility in your routine can lead to better adherence and, ultimately, better results.
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