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The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) | Dipbar Health Care

The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) – Welcome to the Dipbar Fitness Center. Here we provide various information about healthy living from fitness, choosing healthy foods to healthy lifestyles. The hope, of course, hopefully this information can provide knowledge and guidance for you to live healthier. The key to understanding this article is best exercise in category Exercise. Happy reading or watching the video.

Title: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) | Dipbar Fitness Center
Link: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) | Dipbar Fitness Center

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The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!) | Dipbar Fitness Center

Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and enhance well-being.

There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:

4 Types of Exercise
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.

Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:

Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing

Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:

Lifting weights
Using a resistance band
Using your own body weight

Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:

Standing on one foot
Heel-to-toe walk
Tai Chi

Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch
Calf stretch
Yoga

Other things that you can do to make the most of your workouts include

Choosing activities that work all the different parts of the body, including your core (muscles around your back, abdomen, and pelvis). Good core strength improves balance and stability and helps to prevent lower back injury.
Choosing activities that you enjoy. It’s easier to make exercise a regular part of your life if you have fun doing it.
Exercising safely, with proper equipment, to prevent injuries. Also, listen to your body and don’t overdo it.
Giving yourself goals. The goals should challenge you, but also be realistic. It’s also helpful to reward yourself when you reach your goals. The rewards could be something big, like new workout gear, or something smaller, such as movie tickets.

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active. Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential. The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week. For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week. A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide. Overall, physical inactivity causes 9% of premature mortality worldwide.


One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts.

But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule – as that’s going to be the best option for you!

And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you:

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LINK TO WRITTEN ARTICLE:

The Best Science-Based Workout Split to Maximize Growth

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STUDIES:
https://www.ncbi.nlm.nih.gov/pubmed/27102172
https://www.frontiersin.org/articles/10.3389/fphys.2018.00744/full
https://www.ncbi.nlm.nih.gov/pubmed/28729395

OTHER HELPFUL RESOURCES:

Training Frequency for Muscle Growth: What the Data Say


https://mennohenselmans.com/optimal-program-design/

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50 Comments

  1. I really need to change my routine. I train for 2h 6 days a week, until failure. Im 41 years old, training for 10 months and growing like im 18 years old, but the pain is getting too much. And i sleep just 4 h a night, i might overdo it…

  2. Jeremy, if I did a 6-day split but went to the gym on the 7th 'break' day for some cardio and core, would that be overworking my body? I mean is it healthy to train everyday? I imagine its fine if you're working on different areas, and maybe it depends on the intensity you're training at. What do you think?

  3. I have been traing with weights a little over a year and in that time I started with kickboxing. It wouldn't be smart of me to do bro split or push pull because that would overlap in the days where I'm training kickboxing. So rather I do upper/lower, if not I would probably not get enough rest for certain muscle groups or I would have to simply train less. So I can't agree more with what you are saying.

  4. Does this apply to teens? I'm on the 4-day split, but I have muscle soreness Thursday after my Monday workout. I only did 3 sets of chest and they're still sore. Should I just go for the bro-split?

  5. I have a question if i train chest triceps shoulder should i do fist all chest exercise and then all triceps exercise and then shoulder or shoud i switch the musclegroups like chest triceps shoulder chest triceps shoulder ….

  6. It usually takes about 2 days to repair the muscle, or that's what I've found at least. So if you train your entire body on monday. Then you'll have your second workout on thursday and your last workout at sunday. Problem is that monday comes after sunday and you need time to recover so it's better to not train on specific days but simply two days after your last workout.

    So it'll be like:
    Monday
    Thursday
    Sunday
    Wednesday
    Saturday
    Repeat
    (That's 2 weeks so 12 workouts in a month, 144 workouts in a year. 144 hours)

    Eventually you won't be sore anymore that's when you have to not extend the workout but make the workout harder. I suggest one hour workout, that should be enough time to get you really sore. Dragging out on workout can result in injury. Don't eat any sugar and consume a lot of eggs, meat and caffeine. Half of the workout should be some kind of cardio, intense running and rope skipping probably for half an hour and the rest should be lifting.

  7. I’ve been doing one day chest/tri second day back/bi third day legs then do these three again the next three days and rest on the seventh and repeat. Is this a good split or should I change it please help.

  8. Im a beginner because every week I make huge progress I’m doing semi full body work out. I’ll keep doing it until I feel like I don’t progress then it’s time for split

  9. Has anyone ever tried a PPL in 5 days M-F? I was thinking of doing PPL Monday-Push, Tuesday-Pull, Wednesday-Legs, Thursday-Push, Friday- Pull & Legs. Heavy Cardio would be MWSat

  10. After silently watching your videos for few weeks now I have to say you're one of the best YouTubers in regards to gym advice, very direct , to the point and agree with all your points! Please do best full body workout, I rock 5×5 stronglifts / bill starrs and always done well from it.

  11. I do a upper/lower split every other day works great for me at age 55.This way I can take an extra rest day when I need it and doesn’t interfere with the program.(28 years of trading experience)

  12. Excuse me , can you answer me one question? If i'm going to do my abs circuit right after let say Wednesday which would be lower body muscles , should i take my protein shake right after finishing lower body and work abs with my shake already drank? Or wait to finish lower body + abs circuit (about 20min) and then take my protein shake.

    Please i don't know what to do.

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