The Best Science-Based Workout Split To Maximise Muscle Growth

Check out the best science-based workout split to maximise muscle growth.

When you first join a gym you have a big decision to make even before you begin working out at a machine or picking up the barbell. Which workout split will you do? Jeremy Ethier gave his opinion on the matter.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

In one of his videos, he shared what he believes to be the best science-based workout split to maximise muscle growth. There are 4 popular options for you to choose from:

• Bro split
• Upper / lower body
• Push / pull / legs
• Full body

Best Science-Based Workout Split To Maximise Muscle Growth

So which one is the best according to science?

First of all, the bro split training program is probably the least effective. According to Ethier, studies have shown that when the volume is matched, training each muscle twice per week results in significantly greater muscle growth than training each muscle just once a week, which is what the bro split usually recommends.

With bro split out of the question, what is the best science-based workout split to maximise muscle growth? It depends, mainly, on your training experience.

Source: I Yunmai / Unsplash

For beginners looking to put on mass, a 3-day workout split with full-body workouts will likely give you great results faster.

As you gain more experience, you need to progressively overload and, therefore, change your training routine. In this case, changing to an upper/lower body split program can be beneficial if you begin working out 4 days per week.

Lastly, to gain even more mass, you need to put in the extra work and hit the gym 5 or perhaps 6 times a week. In this case, the push/pull/legs split program would be a good choice to keep your workouts from being excessively long and fatiguing.

VIDEO – Best Science-Based Workout Split To Maximise Muscle Growth

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