Fitness Workout

The Best Workout Split for MAXIMUM Muscle Gains

Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Find out the best workout split for building maximum muscle gains and overall performance. There is a key message that you will not want to miss when it comes to answering this question truthfully and without relying on simple studies to do so.

When we talk about workout splits we are referring to the way that you break up your training over a period of time. Generally, this is the amount of workouts that it takes to complete one cycle of training and that ensures that you are hitting all of the areas you are attempting to target in your workouts. One of the most popular ways to split up workouts right now is actually one of the oldest in the books, and that is total body training.

This refers to performing three total body workouts per week, generally on a Monday, Wednesday and a Friday with the remainder of the days either being reserved for conditioning or rest. The benefits to this type of training are the higher focus on compound lifts that are designed to hit maximum muscle in each lift as well as the increased time for recovery.

Additionally, as science would indicate, hitting a muscle (even with a lower daily volume) more frequently in a training cycle is one of the most effective ways to make it grow. This would mean that if you were once following a more traditional bro split where you trained say chest just once per week with twelve to sixteen sets you would now be doing it as four to five sets per day over the three days in the week.

The restimulation of the chest every 48 hours is sufficient to increase muscle protein synthesis without waiting too long to hit the muscle again (as would happen with a bro split – or at least a poorly planned one). Does that mean that bro splits don’t work? Not at all. In fact, this is one of those instances of throwing the baby out with the bath water. Nobody could argue that the single muscle group per day routine has been effective for some. Maybe not as much as total body training, but there are many instances of it working well, and quite well to be exact.

How can that be? How can something that is somehow proven by science to be inferior actually produce results that in some cases are superior? That is because the real best way to split your workout for maximum gains is to switch what you are doing when you can honestly answer that you have stopped making gains in either strength, size or both. Just because something is supposed to be the best doesn’t mean that it is best for you at this time. Changing your split may reveal to you that certain muscle groups of yours are more responsive on a different training cycle.

The best you could do at that point is take the observations that you have made and use them to adapt your workout plan to idealize the volume and frequency that your body responds to the best. This video is meant to open your eyes to that possibility. If you are looking to change your current workout split and want to be sure you are putting the latest science into your workouts to make sure you get it right, head to the link below to pick the program best suited to your goals.

For more videos on how to split up your workouts and the best workout splits for strength and muscle size, be sure to subscribe to the link below.

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  1. FACT: Muscle protein synthesis in a muscle returns to baseline levels 48 hours after working a given muscle unless you're on steroids. You are resting unessessarily if you're taking more than 1 day off between working out a muscle.

    FFACT: 40-70 reps per muscle is optimal for hypertrophy.

    CONCLUSION: trying to stimulate a muscle indirectly will not give the best results for hypertrophy.

    Bro splits are not the optimal route to hypertrophy for natural athletes. Your experience doesn't change that.

  2. I always watch your videos, smh and go, "Geeze dude, you don't know what you are talking about." And then I get to the end and go, "Oh that was what you were saying." Good job man, keep up the good work.

  3. "In my experience" means that you don't bother reading.

    The whole point of these studies is to control for this extra stuff, so they have participants report back relevant information.

    If you trained a bunch of athletes, it means you might glean something on how to train ATHLETES. Not your average Joe. You really want all the beginners and non-athletes to leave your channel for actual evidence? I don't think so.

    Fact is your subjective perception of muscle growth which doesn't even test more than two techniques isn't reliable. At. All.

  4. Hi thanks for the videos. Subscribed. Question: I'm skinny with a little bit of fat but started going to the gym. I work 12 hour shifts, 4 on 4 off. Would this be a good routine and will I build mass, assuming my diet is good:

    1. Rowing 20 mins
    2. Chest, back, neck
    3. Rowing 20 mins
    4. Bicep, tricep, shoulders
    5. Cycle 20 mins, legs
    6. Rowing 20 mins, chest, back, neck
    7. Run 20 mins, bicep, tricep, shoulders
    8. Rest

    Thanks again, great videos.

  5. What I do

    Mon: Biceps and back
    Tue: Chest, shoulders and triceps
    Wed: Legs
    Thu: Biceps and back
    Fri: Chest, shoulders and triceps
    Sat: Lmao skip the leg day
    Sun: Rest

    No cardio, I walk a lot. Will prolly start jogging for summer soon.

  6. Hello Jeff, im a big fan of you, i am starting at the gym, most of my excercises a get from your videos on youtube, my current split that i am starting is like this:

    Day 1: legs – abs – glutes
    Day 2: Back – traps
    Day 3: cardio
    Day 4: shoulders – biceps
    Day 5: legs – abs – glutes
    Day 6: triceps – chest

    i will love your feedback on this, also im getting ready for one of your programs, but i wanna get a little more experience first.

  7. I think beginners can fall into the trap of changing things up too often without really knowing what they're doing though. I was definitely guilty of that, every month I'd find something else online and completely change everything I was doing so it was hard to even tell if I was making progress or not.

  8. I do
    Monday: full body
    Tuesday: abs
    Wednesday: rest
    Thursday: full body
    Friday: abs
    Sunday: full body

    Is this appropriate for muscle growth or is it just garbage

  9. I need someone's take on my schedule:

    Mon, Wed: Back and Biceps
    Tues, Thurs: Chest and Triceps
    Friday: Legs
    Sat, Sun: Rest

    I do a lot of drop sets. It's working for me so far.

  10. I’ve been doing the push pull legs for a while, and I have trouble pushing myself to the max. An hour long workout is seemingly too long for me, I just get impatient because I have other things I want to fit in my day. I think 30-45 minutes would serve me a lot better, and I won’t grow so impatient trying to rush my workout. I’m thinking of doing a type of bro split, the more thought out one. I do like the push pull legs because you hit the compound muscles in the same day, but working it over a longer split would be more beneficial to ME because I’d be able to push myself with those muscles just once a week. I found myself dreading the lateral pull down, it was heavy and although I always got through them, I dreaded it. I have my preferred exercises but I have more that I dislike. I prefer the higher reps + burn then the lower reps + dead muscles afterwards. So I might give this 5 day bro split a go for a month or so and see because I’m not growing as much as I’d like, I just don’t think I’m pushing myself as hard with the heavier weights. Any thoughts are welcome!

  11. Great video Jeff! My experience exactly when you talked about how we follow a split and stick with it over time, and then some muscles get more developed than others. For me its been chest and triceps. But then ofc it gets interesting when you start to experiment a little on the musclegroups that you dont feel get enough tension. For me weighted chins were also the holy grail for biceps. And great for my back to. Still questions remain unanswered about rest, frequency, and putting together exercises. Still looking for my perfect program setup that I can rely on over time. Love your passion 🙂

  12. Jeff, I do two jobs and the only time I get for gym is 35 minutes during break time in one of the jobs. How to work out in this time which actually does something and how to split. ?

  13. I just want to say thank you so much!I'm a kinda a beginner at the gym I started once before did the bro splits went for 6 months and got no results with split system in the video I've been back going on my 3rd week and can see great definition in my chest my weakest point.thanks alot

  14. Mon- chest and tricep and hiit and core

    Tues- back and biceps and hiit and core

    Wed- rest day—(stretch)

    Thurs- shoulder and core and hiit

    Fri- leg day and core and hiit

    Sat- rest day–(stretch)

    Sun- full body workout or rest day stretch

  15. I think my favorite Dimension of Athlean-X is: Useful Information First, Promotion Second. Coming from a Mindset of a Chef, The Recipe Sells itself. Amazing Information in regards to Working Out and Life!

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