Research on The Best Workout Split for Muscle Strength and Size

Whether you want to start building muscle with the best workout for beginners or take your workout to the next level, finding the best workout split is imperative in maximizing muscle growth. The best routine split can maximize your bench press and every other important lift. The perfect workout split might even end the old argument about whether to have separate shoulder days. In an attempt to determine the workout split that produces the most muscle growth, numerous studies have been conducted. I bring you the best of these and their findings. Hopefully, this will help you to determine what exercise routine would best suit your individual goals. The results might surprise you!

Previous Studies on Training Frequency and Muscle Growth

The Study

Wernbom, Augustsson and Thomee (2007) analysed previous studies to compare the relationship between stimulus frequency and muscle growth. Conclusions were derived from these different studies. 

The Results

Elbow flexors (biceps and forearms) gain 0.18% per day when trained 2 or 3 days a week (no difference between 2 or 3 times a week). Training these muscle groups for 4 times a week resulted in 0.59% growth per day. Another study showed 0.10% growth when trained 4 times a week.

Knee extensors (quads) grew by 0.11% when trained 2-3 times a week. (No difference was seen by increasing from 2 to 3 times a week).

The Conclusion

Since 3 different studies were used to come to these conclusions; different training programs, diets and volumes were used for each. It is hard to draw conclusions from this because there are too many variables that could be responsible for the reported outcomes. The study concludes with the need for further research.

Split Differences for Beginners

Calder, Chilibeck, Webber, and Sale (1994) studied the difference between a split and full workout routine for beginners.

The Study

30 women were divided into three groups. All women were previously untrained to investigate the effects on people who are new to training. One group performed their entire routine in one day, another split their routines and another acted as a control group (they did nothing). There were 10 woman dedicated to each group. Both active groups did the same exercises: 5 sets of 4 upper body exercises (6-10 RM) and 5 sets of 3 lower body exercises (10-12 RM). The test lasted for 20 weeks.

The whole routine group did all these exercises in one day, training twice a week.

The split group did the upper body exercises on one day and their lower exercises on another, training 4 days a week.

Findings

Strength increased (by measurement of one rep max) by 54% in arm curl, 33% in bench press and 21% in leg press for woman who did the whole routine in one day.

Strength increased by 69% in arm curl, 32% in bench press and 22% in leg press for woman who split their routines.

However:

Muscle tissue increased (by measurement of dual energy x-ray absorptiometry) by 10% in arm muscle, 3.4% in trunk muscle and 4.9% in leg muscle for woman who did their whole routines in one day. Whole body muscle tissue increased by 4.1% and fat decreased by 1.1%.

Muscle tissue increased by 9% in arm muscle, 2.7% in trunk muscle and 1.7% in leg muscle for woman who split their routines. Whole body muscle tissue increased by 2.6% and fat decreased by 1.3%

The woman who split their training programs therefore gained more strength on average, but not as much muscle tissue increase or fat loss. The differences between these groups were considered minimal and not significant enough to draw accurate conclusions. 

It was officially concluded that split and whole training routines yielded similar results for the first 5 months of training.

Exercise Routine Split Differences for Bodybuilders

www.researchgate.net published a study that was very useful. It stated that no other study researched the differences of workout splits in trained athletes - at least at the time of its publishing. Muscle tissue that is used to physical stimulus (training) is different to muscle that is not trained. It reacts differently to training because of the fact that it has already been stimulated to grow and strengthen; and therefore has changed its function, response, anabolic signalling and protein synthesis (creation of new tissue) as a response to exercise. This study was used to investigate the difference in different training splits in individuals that have already trained. The researches hypothesized (guessed) that the group of subjects that trained for 6 days (3-day split) instead of 4 days (2-day split) would see greater gains in muscle size and strength.

The Participants (Bodybuilders)

10 Male participants were randomly selected. These participants were healthy and responsive, with an average age of 27 years. Participants' age was not above or below this average age by more than 3 years. 5 were to chosen use the one training method, and 5 the other. The allocation process was randomized: no participant could choose which exercise program he would like to follow. According to pre-trial tests, there were no significant lean mass and strength differences between test subjects. Food intake for all participants were planned and offered to individuals by nutritionists throughout the duration of the study. All 10 participants were elite bodybuilders, affiliated with a national bodybuilding federation. They had all been competing for at least 3 years, did not used any steroid for at least 6 months prior to the study, were non-smokers and not drink alcohol. All these bodybuilders needed to all be in their off-season, and be currently training at 6 days a week.

The Exercise Programs Used

The study lasted 6 weeks: 4 weeks for training and 2 weeks for testing. 4 sets of each exercise were executed using 6-12 repetitions maximum (RM) for both test groups. These sets were done in a pyramid style, increasing load and decreasing repetitions with each proceeding set. All training sessions were supervised and no other exercise outside of this program was done.

2 Way Exercise Plan (4 Days a Week)

The people in this group trained 4 times a week, doing the same routine (split into 2 sessions) twice.

On Mondays and Thursdays the participants performed following exercises:

• Bench Press
• Incline Dumbbell Fly
• Cable Crossovers
• Barbell Military Press
• Lateral Raises
• Lying Triceps French Presses
• Triceps Push-downs
• Standing Calf Raises
• Seated Calf Raises
• Crunches
• Cable Crunches

On Tuesdays and Fridays the participants performed the following:

• V-Bar Pull-downs
• Bent over Barbell Rows
• Seated Cable Rows
• Arm Curls
• Alternate Incline Dumbbell Curls
• Palm-up Barbell Wrist Curls
• Palm-down Barbell Wrist Curls
• Squats
• Leg Extensions
• Leg Curls
• Oblique Crunches
• Seated Leg Tucks

3 Way Exercise Plan (6 Days a Week)

The people in the group trained 6 times a week, doing the same routine (split into 3 sessions) twice.

On Mondays and Thursdays the participants performed following exercises:

• Bench Press
• Incline Dumbbell Fly
• Cable Crossovers
• Barbell Military Presses
• Lateral Raises
• Lying Triceps French Presses
• Triceps Push-Downs
• Crunches
• Cable Crunches

On Tuesdays and Fridays the participants performed following exercises:

• V-Bar Pull-downs
• Bent over Barbell Rows
• Seated Cable Rows
• Arm Curls
• Alternate Incline Dumbbell Curls
• Palm-up Barbell Wrist Curls
• Palm-down Barbell Wrist Curls

On Wednesdays and Saturdays the participants performed following exercises:

• Squats
• Leg Extensions
• Leg Curls
• Standing Calf Raises
• Seated Calf Raises
• Oblique Crunches
• Seated Leg Tucks

Methods of Measurement

Dual energy x-ray absorptiometry was used to determine body composition and 1-rep max bench press tests were used to determine strength differences. A calibrated electronic scale measured body mass.

Results

The results were reported in the table below.

Image from www.researchgate.net

Conclusions by Researchers 

Similar strength and muscle increase resulted from both training programs. The differences were too low to draw any solid conclusion. The researchers' hypothesis was therefore signed off as: refuted. More time needed to be given to the study, since 4 weeks was not long enough to draw any plausible conclusions. Even though there are differences which can be seen in the above table, these were not significant enough to provide sufficient evidence.

What Does This Mean?

This results from the above studies to bring us to a variety of conclusions:

1. The perfect workout split does not exist.
2. A variety of workout splits can be effective. 
3. Other factors should determine which program you follow like train time available, total length of time spent during each session and fitness level.
4. The old saying 'The best program is the one you haven't done' rings true here. Doing something that your body is not used to would lead to muscle confusion and therefore greater stimulus and response.
5. Use the training routine that works best for you.
6. A lot of different training programs can build muscle efficiently. Even high rep training programs can build muscle.
7. A certain split might be best for you right now, but another might be better for you later on.

Click here for an advanced training program that packs on muscle (rather follow this training program if you are a beginner). STAY STRONG!

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Can High Reps Build Muscle Mass?

Short answer: yes. Working out in the higher rep range can build muscle. Read on to find out why.

The jury is out on the rep range that causes the most muscle size. Some professionals swear by the higher rep range of 15-20 reps, whilst others swear by reps as low as 3-5. The most common consensus is that a typical 8-12 rep range is ideal. However, the question remains: can a 15-20 rep range elicit great muscle growth?

Reasons why high rep ranges are great for muscle growth

1) Increasing muscle glycogen storage

High rep training is often referred to as hypertrophy-focused weight training while low rep training is often referred to as strength training. High rep training requires more glycogen, a form of energy stored in the muscles, because more energy is spent by the muscles to complete more repetitions of movement. The individual muscles will adapt by storing more glycogen in the muscle tissue. Increased glycogen storage translates to increased muscle size. This is the biggest (see the pun?) reason why high rep training increases muscle size.

2) Increased joint strength

Low rep training places a heavy burden on joints, which over time can lead to injury as sufficient rest is not given specifically for joints to recover and rebuild. Joints take longer to strengthen in response to training than muscles do. High rep training strengthens joints because the muscle can be maximally taxed without overloading the joint with weights that are too heavy for them to handle. High rep training is therefore best used to build stronger joints (or recover joint strength from a previous low rep training program) before following a low rep exercise routine.

3) High reps build muscular endurance

High reps build muscular endurance, which is important for getting bigger guns. 

4) Longer time under tension

Muscle grows as a response to stimulus. The amount of time a muscle is tensed on order to execute or hold a movement determines the amount of stimulus it gets, which determines the growth it will attempt to achieve. Higher reps naturally have a greater time under tension than lower reps, giving the muscle enough stimuli to prompt it to grow further.

Even though high reps can build bigger muscles, there are reasons why high rep training is not always the best muscle building rep range.

Reasons why high rep training is not the best muscle building rep range

1) High reps activate mid-twitch muscle fibers

High repetitions do not activate fast twitch muscle fibers as well as low repetitions do. This is a very important point because fast twitch muscle fibers have the ability to grow the largest, compared to mid twitch and slow twitch muscle fibers. The type of muscle fiber that is activated depends on the duration of the exercise. Low-rep weight training activates fast twitch muscle fibers, while long-distance running activates slow twitch muscle fibers, for example. This is why the leg muscles of bodybuilders are much larger than those of marathon runners. Therefore, in order to achieve the best possible muscle size, a lower rep range (lower than 15-20 reps) is ideal as they will better target the potentially bigger, fast twitch muscle fibers.

2) High reps require more calories

High rep training uses up glycogen stores, which the body gets from carbohydrates. More calories are needed to sustain a high rep training routine, meaning that less of these calories are actually used for building muscle. This is easily avoided, though, by consuming more calories through the diet.

3) High rep training places stress on the Central Nervous System

Since muscles are placed under tension for longer periods of time, the central nervous system is also placed under stress for a longer period of time, especially if worked until failure after every set. This point is not as important as the first 2 points because ALL exercise places stress on the central nervous system, including low-rep training. The central nervous system will adapt to exercise by getting stronger and more able to cope with the stress, but this takes time and too much stress placed on the central nervous system can lead to over training.

If high rep training is great for muscle growth but not the best rep range, then what is the best rep range?

The best rep range is the one you haven't done. This is because the best thing to do is vary between rep ranges for the best muscle growth over time.

Why should you vary your rep ranges?

1) Muscle confusion

The number 1 reason why you should vary your rep ranges is because of muscle confusion. The muscle grows by being forced adapt to a stimulus. Muscle growth will plateau over time as it gets accustomed to a certain stimulus and therefore does not feel the urgent need to grow and adapt anymore. This is why people who change from a low rep range to a higher rep range (and vice versa) experience greater muscle growth. It is advised to change your workout program every 3rd month or so for the best results, altering things like your rep range, number of sets, exercise order, rest in between sets, style of training, etc. or a combination of the above.

2) Joint strength

Lower reps activate fast twitch muscle fibers the best, but can take their toll on joints over time. Higher reps strengthen joints the best but don't activate the fast twitch muscle fibers as well as lower repetitions. By alternating between rep ranges, muscle can optimally strengthened as well as joints. To read more on joint pains from exercise and recovery, click here.

3) Muscle strength and size

By alternating between different rep ranges, you can focus on building muscle strength as well as size. Some rep ranges will increase the one more than the other, even though both will increase with both rep ranges. Strength and size are very closely interlinked (strength is needed to lift heavier to grow and size is needed to house more strength), but different exercises and rep ranges affect the balance of this spectrum differently. 

Which rep range is best suited for beginners?

The higher rep range is best suited for beginners for the following reasons:

1) Form

Beginners need to focus on using the right form (executing the exercise the right way) more than anything else to stimulate muscle growth and avoid injury. After a while, lifters start to get a feel for what form is correct and what form is not. By using higher repetitions and therefore lower weights, more emphasis can be placed on learning, practicing and getting the feel for the right form. 

2) Joint Strength

As discussed above, high reps will be needed to strengthen joints so that heavier weights can be lifted later on.

3) Mind-to-muscle connection

Beginners need to develop a mind to muscle connection, which is the ability to force a muscle to perform at its maximal output for an extended period of time. Low rep ranges rely heavily on an already developed mind to muscle connection in order to get the most out of every rep. High reps are a great way to develop this connection.

4) Muscular Endurance

Higher reps develop muscular endurance, which is greatly needed to push the muscle to a point where it is optimally stimulated to grow. High reps develop this faster than lower reps do.

We hope that you have learned something from this article. High reps can indeed increase muscle mass, but the best way to do so is through a varied rep range. STAY STRONG!

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Beginner and Standard Muscle Gaining Training Programs

2 Different training programs you can use to grow muscle. It is good to alternate between programs when you plateau or every 3-6 months for muscle confusion to keep growing muscle at a faster rate.

1. Beginner's Warm-Up Program

This workout program is great for beginners who haven't lifted weights before. It is lighter and has a lower intensity that 'wakes up' the major muscle groups and preps the body for harder programs that can follow it. It can also be used as a high-rep program to recover joints and ligaments after workout programs that have put a lot of strain on them (low reps), or to strengthen joints before heavier workout routines. Muscle growth is achieved here by working muscles more frequently, but less concentrated.

Day 1: Lower Body:

Exercise 1: Squats (3 sets of 20)

Exercise 2: Knee Extensions (3 sets of 20)

Exercise 3: Hamstring Curls (3 sets of 20)

Exercise 4: Calf Raises (3 sets of 20)

Exercise 5: Weight Crunches (3 sets of 20)

Exercise 6: Weighted Incline Back Extensions (3 sets of 20)

Day 2: Upper Body

Exercise 1; Bench Press (3 sets of 20)

Exercise 2: Dips (3 sets of 20)

Exercise 3: Pull Ups (3 sets of 20)

Exercise 4: Barbell Curls (3 sets of 20)

Exercise 5: Dumbbell Side Bends (3 sets of 20)

Tips:

• Each exercise is performed with 3 sets of 20. The weight used is the same with each set. For example, when you perform barbell curls, use a 20 kg barbell for all sets.
• If you are just starting a weight training program, follow a day 1, rest day, day 2, rest day, day 1 pattern until you are able to alternate between day 1 and day 2 without taking rests in between days (6 days a week = 3xDay.1 and 3xDay.2 per week).
• If you can perform 20 reps in all three sets, then increase the weight. Work until you can do 20 reps of each set before increasing the weight again.

2. Standard 5-Day Split

The standard 5- day routine is most commonly used in weight training. This routine is a great program to move onto after the beginner's warm-up program above. Instead of splitting workouts into 2 days, the 5-day split separates workout days into 5 major muscle groups and supporting muscles. Each muscle group is focused on and worked harder in this program, but is also given a longer time to recover before being stimulated again.

Day 1: Chest and Triceps

Chest

Exercise 1: Incline Dumbbell Bench Press (4x12)

Exercise 2: Dumbbell Bench Press (3x8)

Exercise 3: Close-Grip Bench Press (3x8)

Exercise 4: Dumbbell Flies (3x10)

Note: exercise 1 and 2 use dumbbells because barbells can often be hard to get a hold of during rush hours at the gym. If you are more comfortable using barbells for these exercises, that is OK.

Triceps

Exercise 1: Tricep Dips (3x20)

Exercise 2: Skull Crushes (3x12)

Exercise 3: Pull Downs (3x12) 

Day 2: Back and Biceps

Back

Exercise 1: Pull Ups (3x20)

Exercise 2: One Arm Row (3x8)

Exercise 3: Bent Over Rows (2x12)

Exercise 4: Low Row (2x10)

Exercise 5: Chin Ups (Machine) (3x8)

Biceps

Exercise 1: Barbell Curls (3x8)

Exercise 2: Hammer Curls (3x8)

Exercise 3: Incline Curls (3x12)

Exercise 4: Concentration Curls (3x8)

Day 3: Core

Lower Back

Exercise 1: Stiff Legged Dead Lifts (3x20)

Overall Core

Exercise 1: Weighted Planks (3x2 minutes)

Exercise 2: Cable Wood Choppers (3x20)

Ads

Exercise 1: Weighted Crunches (3x20)

Exercise 2: Bicycle (3x20)

Exercise 3: Captain's Chair

Obliques

Exercise 1: Side Planks (3x 2 minutes)

Exercise 2: Dumbbell Side Bends

Note: When doing weighted planks, build up until you can hold each set for 2 minutes, and then increase the weight by putting a plate on your lower back, increasing the weight of the plate as you get stronger.

Note: For cable wood choppers, swing the cable from the top handle down to use more of your core. Swinging from the bottom up will use shoulders.

Note: For bicycle, increase weight by holding a dumbbell behind your head.

Day 4: Shoulders and Forearms

Shoulders

Exercise 1: Machine Shoulder Press (3x15)

Exercise 2: Dumbbell Lateral Raises (4x8)

Exercise 3: Dumbbell Reverse Flies (3x8)

Exercise 4: Dumbbell Military Press (3x8)

Exercise 5: Upright Rows (2x12)

Forearms

Exercise 1: Reverse Dumbbell Wrist Curls (4x20)

Exercise 2: Barbell Wrist Curls (4x20)

Note: With forearms, the first exercise has palms facing down and the second exercise has palms facing upwards to target different parts of the forearms

Day 5: Legs

Upper Legs

Exercise 1: Squats (10, 8, 6, 6, 4)

Exercise 2: Knee Extension (3x12)

Exercise 3: Hamstring Curls (3x12)

Calves

Exercise 1: Standing Calve Raises (4x15)

Exercise 2: Seated Calve Raises (4x15)

Note: with squats, the reps should decrease as the leg muscles start to fail. Once you can do the amount of reps specified in the 5 sets above, increase the weight.

Tips:

• Even though this is a 5-day split, it can still be done 6 times a week. For example, week 1 can have day 1-5 Monday-Friday and day 1 again on Saturday, so that week 2 starts with day 2 on Monday
• If you miss out on a workout, don't skip that day's muscle group. For example, if you missed Core on Wednesday, do them on Thursday when you are back in the gym instead of moving over to Shoulders and Forearms. This way, every muscle group is stimulated a day later than usual, instead of one muscle group missing an entire week of training.

For an advanced training program, called the GARRY bodybuilding workout program, click here.

The beginners program is a great introduction to weight training for beginners and helps strengthen the joints and tendons. The standard 5-day split is a great workout program to use regularly. It is also beneficial to alternate between the standard 5-day split and other weight training programs to keep muscles on their toes, growing as much as possible to adapt to new stimulus. STAY STRONG!

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