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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Rest time between sets

The truth is that different rest times can all build muscle. The best time between sets is probably the rest time you haven't been doing, because changing something as simple as rest times can shock your muscle into further growth.

The benefits of longer rest times between sets

If you typically rest for shorter periods (less than a minute) between sets, here is a list of reasons why resting a little longer might increase muscle growth.

Increased strength

Longer rest periods give your muscles more time to rest and recover, immediately increasing the amount of weight they can move and decreasing the rate at which they fail from set to set. Since more weight is moved and total time under tension (the total time the muscle is contracted against a weight) is increased, the muscle will receive more stimuli.

Less energy tax, more muscle tax

By resting more, your energy production systems are used less. This gives the body more resources and more energy to spend on building muscle tissue. More energy can be spent on generating power and building muscle, with less calories being spent on restoring cardio-vascular channels and refilling glycogen systems.

Great for bulking

As in the point above, more calories can be spent on muscle tissue instead of energy recovery. Also, glycogen levels within the muscle won't be drained as quickly as they are during shorter rest periods.

Less stress on the central nervous system

Since greater resting times will stress energy systems less and focus more on muscle tissue, the central nervous system will receive less stress. This means that you will be able to train more and be at less risk of over training. 

Keeping clear of a catabolic state

When the body is put under physical stress it releases cortisol, a stress hormone that holds onto fat cells and breaks down muscle tissue as a survival mechanism. The body does this because when it is stressed it thinks that its survival is at stake so it will rather break down muscle (which is more easily broken down than fat) to get quicker energy to get out of the alleged situation of danger as quick as possible. This is called a catabolic state, when the body breaks down muscle to feed itself. It is often advised not to train for longer than 90 minutes because longer training periods can put the body into this state. Since resting for longer periods does not stress the energy and central nervous systems as much as shorter periods, you will be able to train for much longer periods of time before the body will start breaking down muscle.

I like to take longer resting periods when I have more time I can spend in the gym and want to focus more on increasing the amount of weight my muscles can handle.

The benefits of shorter rest times between sets 

Having shorter rest periods have their benefits too. Here is a list of reasons why you should balance your programs out with shorter rest times as well:

Burns more calories

By taking shorter rest breaks, you are involving the cardio-vascular and energy systems during your weight training session as well. This means that more calories are burnt. This makes shorter rest periods a great strategy for a fat burning session (and therefore, a cutting routine).

Greater glycogen stores equal greater size

Shorter rest periods drain glycogen stores quicker than longer rest periods. The body will adapt to this by increasing the amount of glycogen stored in muscle fibers. The more glycogen stored in a muscle, the greater its size.

Increased metabolic rate

Since your energy systems are stimulated more, the body will adapt by increasing its metabolic rate. This will increase the rate at which the body burns fat for energy naturally, but also increase the rate at which muscle recovery takes place.

More damage, less time

Shorter rest times allow you to destroy your muscle in a quicker amount of time than longer repetitions. When you have limited time in the gym, this will make you more efficient at fully stimulating muscle growth in the shortest possible time.

So there you have it: both longer AND shorter resting times between sets can be beneficial to muscle growth. If you typically train using the one style, try mixing it up to shock your muscle into further growth. 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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Why Size Doesn't Win Bodybuilding Competitons

Size matters, but do does other factors.

It's not always the biggest guy who wins the bodybuilding competition 

Perhaps you want to pursue a career in bodybuilding but can't seem to place better than you should.

One of the biggest mistakes that most beginners make is to assume that the goal is to get as big as possible and that their success on stage is proportionate to the amount of muscle mass that they can present to the judges. 

Size is a big factor in determining the winner, but it is definitely not the only factor that matters. If size is still your weak point, try these supplements, or build your own bulking diet here.

Size isn't all that matters.

Have you ever been to a bodybuilding show and wondered why the biggest guys are sometimes placed lower than someone clearly smaller than them? 

The judges aren't blind. They just judge according to different criteria than you. While size is what distinguishes bodybuilders from the rest of the world, is it only one factor in determining the ultimate bodybuilding athlete.

Size is important, but certainly not the most crucial part of winning.

How to win a bodybuilding competition

1. Symmetry

2. Posing ability

3. Stage presence

4. Proportion

5. Muscle definition

6. The total look

Requirements of a bodybuilding winner

1. Symmetry

Balance is important to the bodybuilding aesthetic.

See how bodybuilders earn their salaries here.

You can be twice the size of the guy next to you. But if any muscular imbalances are visible to the naked eye then you might as well give your spot away to your smaller but symmetrical competitor.

Judges grade competitors on a points system. Body symmetry can cost you the most points without you even knowing about it. 

Have a good look in the mirror. We all have a 'good side' and a 'not as good' side, but one of your main goals will be to close this gap as much as you can. 

You need to work hard to find any parts of your body that don't quite match the other half and correct them. Only upon closer inspection might you see that your left peck slightly dominates your right.

This might not be a big issue in normal life. It is definitely a possible 'I don't know why I didn't win' card for you to pick up after the next time you step on stage. Correct imbalances like this to do better at your next show.

Work on your imperfections.

2. Posing ability

What are the best poses? Which poses do you need to do on stage? Have you practiced them in front of the mirror so many times that it feels natural and comfortable?

More importantly, do you know how to execute each pose so that every body part and muscle is flexed in such a way that it boasts your physique in the best possible light? 

Take a good look at the next show you attend and take note of who knows how to pose the best, in your opinion. Take note of who poses more naturally and who looks like they need to concentrate more on pulling the right muscles at the right time.

Match these findings up to the winners afterwards and you will be surprised by how much posing ability actually determines the winner.

Judges can easily see the difference between people who are completely in touch with what makes their bodies look the best with each pose and those who are just doing what the others are doing and 'going with it'. 

It looks like practice really does make perfect.

Practice makes perfect.

Everybody is different. 

Take the 'front double biceps' pose, for example. Do you know which body parts this pose emphasizes and how you should hold this particular pose for your body's best look? 

With practice you will find that perhaps you need to bend your knees a little more to show off the leg muscles or rotate your feet in a certain direction to get the best calf angles. Get big calves now.

3. Stage presence

Choose what you project.

Do you look like the newbie who is still trying to come to terms with the bright light in your eyes when you first walk on stage? 

As the audience turns their attention to you when your name is called out, is your body language that of a champion that deserves to carry the legacy of bodybuilding forward to the next generation?

Does your body language show nerves or an 'I'm trying not to look scared' face? 

Walk with confidence. Let your presence on stage depict a victor in need of reckoning. This takes time, but you need to work on developing a persona that envelopes the crowd.

With time, you need to learn to conquer the crowd with your presence - don't let the crowd conquer you. 

Command admiration, and it shall be given to you. Walk like the champion, be seen as the champion.

4. Proportion

Grow the weak. Balance the strong.

Do you know what one of the biggest destroyers of would-be bodybuilding champions is? Calves!

Upper-body and lower-body proportions are extremely important. Bigger competitors are often placed below their smaller peers because of body proportion.

If you have freakishly large pecks, make sure the rest of your body is just as freakishly large or it could actually work against you. 

You cannot afford to lose the placement that you deserve because your one muscle groups is larger or smaller then what is considered 'proportionate' to the rest of your body. You need to work on keeping everything in proportion.

Imagine trying to not let any other body part outshine the other. 'My chest is smaller but my bigger arms will make up for it in the show', said one loser to another. 

A few friends of mine have lost shows purely because of certain muscles being out of proportion to the rest of their bodies. 

We often see bigger guys lose to smaller guys because their legs weren't in proportion to the rest of their body. If your calves need work, click here.

5. Muscle definition

You must define what you grow.

How well can each muscle be seen within every muscle group? Can you see all three heads on your triceps, for example? 

Reduce body fat and decrease the water reserves in your body to reveal the muscles underneath.

Be able to show the muscles that you worked so hard to get. It is just as important as the size of those muscles. 

You can get all the muscle in the world. If they aren't seen clearly, what is the point of entering a bodybuilding competition?

6. The total look

Check your hair, skin and style.

Every bodybuilding federation has a certain look they tend to lean towards. You need to look the part.

Winners are chosen among those who a certain bodybuilding organization or federation feels would fit their image and embody what they feel is the picture of the ultimate bodybuilder according to their standards.

Do you look like someone who would be sponsored by big companies? How far is your look from the guy that these competitions want to find?

We all have a different image in our heads, but there are definitely similarities in general. 

'The look' comprises of your body, face, haircut, outfit, body language, persona, eye contact, and more - even down to skin tone. 

Work to create the look that these organizations are after. Be the one that they chose because you are their prefect poster boy.

If you want to compete in South Africa, check the local bodybuilding competitions here.

Conclusion

So as you can see, size doesn't win bodybuilding competitions because it is only one aspect that will be judged to find the ultimate bodybuilding champion. 

Work hard on all these often under-looked areas and you will be well on your way to placing better and better after each bodybuilding competition. 

Work hard. We hope to see you in the next magazine! STAY STRONG!

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