If you compared a full body vs split routine, which would be better for gaining muscle size and strength? This has been a controversy for years. A new study was published recently in the prestigious Journal of Strength And Conditioning Research (Ramos-Campo 2024) which aimed to finally settle this debate.
Is a full body workout better? Full body workouts can be quite effective and they suit a lot of people's goals, schedules and preferences. The problem is when a training guru claims that full body workouts are superior to split routines for helping to increase fat loss. That's not necessarily true and here's why...
Want to build more muscle the way champion bodybuilders do it? Then read on. In this post, I’ll answer the biggest questions about training volume: “How many sets, how many sets for big vs small muscles, how do you track/count the sets, and how many days in a row should you train on a 4-day split.
Did you know there are at least a half a dozen types of supersets, and one of them is the ultimate way to build more muscle in less time? This training system is scientifically proven, it works for everyone, it's engaging, and it gets you done with your workouts in half the time
Superset training is scientifically proven to build muscle and strength while helping you get your workouts finished faster. It's one of the best techniques for time efficiency without compromising effectiveness. In fact, superset training raises your [...]
Arnold Schwarzenegger was famous for training twice a day on a system known as a double split routine and he went on to become one of the most muscular men of all time. Could splitting your workouts in two and doing half in the AM and half in the PM increase your muscle growth too, or is this technique only for the pros with superior genetics and unlimited time? Read on to see the pros and cons - you may be surprised at the answer!
There is no single best muscle building workout for everyone. Each person has different goals, time availability, experience level and personal preferences. All these factors play into your decision about which routine is best for you. However... what if... gun to the head, I was forced to pick the muscle building program I thought was the best, based on more than 40 years of lifting, including for bodybuilding competition training? Read this post to see my #1 choice...
It's possible to build a lot of muscle with no split routine at all. Full body workouts have their place, especially for beginners, for time efficiency and for "back to basics" strength training. But suppose you have a physique and visual aesthetics goal and decided to go with a body part split. What is the best split routine for building muscle?
One of the biggest debates in bodybuilding in the past decade has been about whether a higher or lower training frequency is better. Early studies that compared training only once a week to twice a week seemed to suggest twice a week builds more muscle and that's what most trainers heavily promoted. But more recent studies that were better designed have increased our understanding of this subject.
How often should you train each muscle per week? Over the last decade, a number of studies suggested that hitting each muscle twice a week is ideal and that a low frequency like working each muscle only once a week is not optimal. Recently a group of researchers carefully designed a study to help us answer this question that is still fiercely debated to this day...
