How to Get Big; What The Research Says

How to Get Big; What The Research Says

Dec 18 2017 0 Comments

Each and every one of us wants to gain the maximum amount of muscle while training in our given workout program. Most of us lead extremely busy lives, balancing school, work, relationships, side projects and a training regime. When we are in the gym we want to make sure we are getting the most out of the time and effort we are putting in. Unfortunately, most of us train the wrong way and see very little progress or none at all. We either put in too little work, work the wrong way, or do not take recovery seriously enough. Over the course of this blog we are going to look into what the research says about training splits and how you can maximize your time in the gym by implementing a certain split routine. A different perspective;interesting.

What is a training split?

“I'm hitting back and biceps bro, chest and triceps bro, legs and core bro, shoulders and biceps bro.” “No thanks bro I hit push, pull, legs bro.”

If you go to any gym there is a 90 percent chance that your program looks like one of the above. A Training Split is just simply how you divide your training up throughout the week. The problem is the way most of us split our workouts is far from optimal for muscle growth, recovery and obtaining the physique you are after. So what should a training split look like to maximize muscle growth? Let's take a look.

Designing the Perfect Split

If you are trying to maximize muscle growth, the classic splits discussed above will not get you to where you want to be. Working muscle groups once per week has been shown in several studies to not be optimal for muscle growth. The majority of your training should also come from compound lifts, not strictly isolation lifts. A program split that includes both compound lifts and isolation lifts while hitting muscle groups twice per week is optimal for muscle growth. The research is clear, a training frequency which encompasses hitting muscle groups 2-3 times per week is optimal for muscular hypertrophy. As well as hitting muscle groups twice per week and implementing DUP into your program is also vital for hitting your physique goals. DUP stands for Daily Undulating Periodization; this simply encompasses changing up the training stimulus from day to day. So now that we know some of the major keys to muscle growth let's take a look at a mock program.

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Mock Split Program with DUP for intermediate level trainees at least 1-2 years training experience

Monday

Tuesday

Wednesday

Friday

Saturday

Sunday

Legs: Strength

Push Strength

Pull Strength

Legs hypertrophy

Push hypertrophy

Pull hypertrophy

Back squats 7 sets. 3-5 reps. 3-5 minute rest between sets.

Flat Bench
6 sets. 3-5 reps per set. 3-5 minute rest between sets.

Deadlifts
6 sets. 3-5 reps per set.
3-5 minute break between sets.

Back squats
4 sets. 10-12 reps per set.
60-90 second rest between sets.

Dumbbell flat bench 4 sets. 10-12 reps per set. 60-90 seconds of rest per set.

Bent over rows
4 sets. 10-12 reps per set. 60-90 seconds of rest per set.

Lunges 3 sets. 3-5 reps. 3-5 minute break between sets.

Incline Bench
3 sets. 3-5 reps per set. 3-5 minute break between sets.

One arm rows
3 sets. 3-5 reps per set.
3-5 minute break between sets.

Hamstring curls
4 sets. 10-12 reps per set.
60-90 second rest between sets.

Dumbbell decline bench press
4 sets. 10-12 reps per set. 60-90 seconds of rest per set.

Seated cable row
4 sets. 10-12 reps per set.
60-90 seconds of rest per set.

Quad Curls
3 sets. 3-5 reps. 3-5 minute break between sets.

Weighted Push Ups
3 sets. 3-5 reps per set. 3-5 minute break between sets.

Lat pull Downs
3 sets. 3-5 reps per set.
3-5 minute break between sets.

Med ball slams + Body weight squat.
4 sets. 10 reps per set.
60 seconds of rest between sets.

Dumbbell flys
4 sets. 10-12 reps per set.
60-90 seconds of rest per set.

Pull ups
4 sets. 6-10 reps per set. 90 seconds of rest between sets.


Why this Program will work

1) Hitting muscle groups twice per week
2) Strength days + hypertrophy days change the stimulus
3) Variety of movements for each muscle group
4) Rep ranges and sets change
5) Because the Jacked Scholar team would never let you down!

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