Wolf Coaching - Ranking The Worst and Best Training Splits
The video explores different workout routines, including the Bro split, full body split, upper/lower split, push/pull/legs, and combination routines. The Bro split, while fun, is criticized for not maximizing muscle growth due to low frequency of training major muscle groups. The full body split is praised for its flexibility and effectiveness in training muscles twice a week, though it requires careful programming to avoid neglecting certain muscle groups. The upper/lower split is highlighted for its balance and ability to train each muscle twice a week with only four days of training. Push/pull/legs is popular but requires six days a week to be effective, which can be challenging for many. Combination routines offer flexibility and can be tailored to individual needs, allowing for effective training even with limited days per week. The video concludes with recommendations based on how many days you can train, suggesting full body routines for 1-3 days, upper/lower for 4-5 days, and push/pull/legs or Arnold split for 6 days.
Key Points:
- Bro split is fun but not ideal for muscle growth due to low frequency of training major muscle groups.
- Full body split allows training muscles twice a week, effective but requires careful programming.
- Upper/lower split balances training and allows twice a week muscle training with four days of gym.
- Push/pull/legs is popular but needs six days a week for effectiveness, challenging for many.
- Combination routines offer flexibility, allowing effective training with limited days per week.
Details:
1. 📋 Introduction and Methodology
1.1. Introduction
1.2. Methodology
2. 💪 The Bro Split: Fun but Flawed
- The Bro Split involves training 5 to 7 days a week, each day dedicated to a different muscle group, predominantly upper body. Out of five training days, four are for upper body and one for legs, making it fun for upper body enthusiasts but imbalanced.
- Most advanced lifters switch to routines allowing leg training twice a week for better volume distribution. The routine is skewed towards easier workouts for upper body and overly challenging leg days, which may deter adherence.
- A meta-analysis from Florida suggests that higher frequency training slightly favors muscle growth, which the Bro Split lacks by training many muscle groups only once a week. This routine requires a 5-day-a-week commitment, challenging for those with other life commitments.
- Overall, the Bro Split may not maximize muscle growth due to its low frequency for major muscle groups, despite its popularity among upper body enthusiasts.
3. 🏋️ Full Body Split: Effective and Adaptable
- Full body split routines are highly adaptable, allowing for tailored workouts that can be adjusted for challenge and feasibility by swapping exercises between days.
- Flexibility in these routines helps avoid monotony and enables frequent training of favored muscle groups while preventing overworking or neglecting others.
- Programming full body routines effectively requires careful management of workout volume and strategic scheduling of muscle groups to prevent imbalances and ensure comprehensive development.
- These routines enable training of muscles twice a week with as little as two workouts per week, making them effective for those with limited time.
- Emerging research indicates that full body routines may be particularly beneficial when training with high volumes, facilitating better distribution of training load across the week.
- For effective programming, consider rotating exercises and adjusting intensity to balance the workload and promote recovery.
- Incorporate compound movements such as squats, deadlifts, and bench presses to maximize muscle engagement and training efficiency.
4. 🔄 Upper Lower Split: Balanced and Efficient
- Upper lower split routines effectively distribute training across days, ensuring a balanced workout challenge.
- Upper body days feature more exercises which are easier, while lower body days have fewer but more difficult exercises.
- This routine allows for easy customization to emphasize either the upper or lower body, e.g., three upper body days and two lower body days for upper body emphasis.
- Training four days a week with this split allows each muscle group to be trained twice, offering a more efficient schedule compared to bro splits.
- Upper lower routines support antagonist paired supersets, potentially reducing workout time by up to 50% with the same muscle growth results.
5. 🔀 Push Pull Legs: Popular but Challenging
- 38% of respondents still use the Push Pull Legs routine, indicating its popularity among gym-goers, particularly semi-serious male lifters.
- The routine is structured for enjoyment and muscle pump benefits but presents challenges such as an unbalanced 2:1 upper to lower body training ratio.
- Leg days are notably challenging, while push days tend to be perceived as too easy, impacting overall workout balance.
- Achieving effectiveness requires training six days a week to hit each muscle group twice, which can be impractical for many.
- For those seeking consistent muscle engagement twice a week, a full body split may be a more feasible alternative.
- Specializing in upper or lower body within this routine can limit growth potential, highlighting a need for a more balanced approach.
- The Push Pull Legs routine is rated mid-tier (mid B2) in effectiveness, working well under specific conditions but not optimal for everyone.
- Alternative routines like full body splits offer a more balanced approach for consistent muscle group training.
6. 🌀 Combination Routines: Customizing for Success
6.1. Push-Pull Split Routine
6.2. Arnold Split Routine
6.3. Combination Routines
7. 🗓️ Best Routines by Training Days: Tailored Recommendations
- For 1-3 days of training per week, a full body routine is recommended to ensure effective muscle engagement and recovery.
- If training 3 days a week, options include full body, upper-lower, or a hybrid push-pull routine to balance workload and recovery.
- With 4-5 days of training, an upper-lower routine is effective, allowing for the inclusion of weak point days to target specific areas.
- Training 6 days a week accommodates a push-pull-legs routine, or alternatively, an upper-lower split with additional weak point days or the Arnold split.
- For those training daily, a profit split or upper-lower split with weak point days can be utilized. A push-pull-legs split with an extra weak point day is also beneficial.
- For muscle specialization, regardless of training days, a full-body routine allows optimal volume distribution and focus on muscle groups.