How To Gain Muscle

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I receive a lot of questions as you can imagine. Just yesterday a young client of mine who is looking to put on muscle for football was wondering what I thought was the best training split to add muscle size and strength. It is a very good question so let's dive on in.

Before we go into the split training programs, it's important to understand what's responsible for muscle gain or hypertrophy. In order to gain muscle or increase strength, you need to stimulate an overload the muscle and break it down. Once the muscle is broken down it then needs to recover, and proper recovery is essential for muscle gain and strength. So when thinking about a split training program, we need to make sure that we are getting maximal stimulation and overload on the muscle, along with proper recovery time. So what training programs are the best?

In my opinion, what works the best is training each muscle group on its own day once a week. For instance, on day 1 train chest, on day two train back, on day 3 train shoulders, on day four train arms, on day 5 train legs, and I'll take day six off. The reason I feel that this is the most beneficial split training program is that by training one muscle group per workout you can guarantee that you will have enough overload and volume as well as intensity to break down the muscle efficiently and caused micro tears needed for that muscle to repair itself and grow. Not only that but by training each muscle group once a week you are giving me muscle adequate rest to recover and gain strength. You do not need to worry about overtraining, or continually breaking down and catabolizing muscle.

In other programs such as the push / pull you are training multiple muscles in a session, and as a result, I do not feel that enough overload or intensity is put on each muscle group in order to break it down fully to elicit the response needed to gain muscle size and strength.

So in summation, it is my opinion that the best split training program in order to increase muscle size and strength is a program in which you only train one body part per workout, once a week.  However, at the end of the day, everybody's body is different and you need to experiment with different training routines in order to find what works best for you.