Training volume and frequency are two variables that can have the biggest impact on your aesthetic muscle gains. The current body of evidence suggests the optimal frequency for training each muscle group is anywhere from once every five days up to three times per week. According to those numbers you could design a variety of training splits to hit this “optimal” range. For example;
- Body Part Splits training each muscle once every 5 days.
- Upper/Lower Splits where you’re in the gym 4 days per week, training each muscle twice.
- Upper/Lower Splits where you are in the gym 6 days per week, working each muscle three times.
- Push/Pull/Leg Splits where you’re in the gym 6 days per week, working each muscle two times per week.
- Upper/Lower – Push/Pull/Leg Splits training each muscle twice per week.
- Full Body Workouts training each muscle three times per week.
Recent research also shows a benefit for training each muscle five to six days per week.
Kinda makes all those debates about the “BEST” training split or Full Body Workouts vs Body Part Splits seem silly, doesn’t it? After all, there’s evidence to back up the effectiveness of each one. They all freak’n work!
So, while others are wasting their time debating and arguing the reasons why their split is the best… about How To Adjust Training Volume and Frequency To Unleash Your Anabolic Potential
