the Bro split training everything once a week is okay and it works fine but we can do better most of the research shows that especially if you're willing to train with a little bit more volume higher frequency does lead to better games hey folks Dr Mike here for Renaissance puration and I have three secrets to making an awesome effective training split for muscle growth let's get into them real quick first please only watch this video with headphones in make sure nobody sees the screen huddled in a corner of a bus on the way to Central
Mexico some shit like that because the secret don't tell anyone about this and don't share this video with anyone don't DM it to people none of that stuff don't screenshot it don't make memes about it this is just between me and you literally you're the only person watching this in the whole world you're welcome Mr person when people ask me and they asked me so often Dr Mike why are your genitals so big genetics and training why are you so rich because I'm fabulous why are you so fabulous because I'm rich all right but they
often maybe never ask me those questions instead I get a lot of the following question here's my split is it good or did I fuck up as a matter of fact on the team full ROM Forum where you could be joining but you play in too much anyone can ask me if their split is good or not and I'll usually see and I'll usually comment here's how I think about it how I figure out if your split is good and it's only three things that I ever look for one are you doing enough weekly volume
in terms of number of sets generally anywhere between six and 20 sets per week on average there are exceptions to me if I see six to 20 sets per muscle per week per week like you train your back with 15 sets total I'm like all right this is pretty good and how they're arranged for this question doesn't matter so you can do one set per muscle group six days a week whole body every day bro I know I know stay calm or you can do 10 sets for a muscle group twice a week no wrong
answers that's just what I'm looking for now if you're doing three total sets for legs per week or if you're doing 36 total sets for chest per week I'm going to look at your plan a little more closely and be like that looks high or that looks low you must be high what the fuck did you do writing that number two is there enough time between sessions specifically are you doing two things are you getting overlapping muscle soreness Monday you train your chest Tuesday train your chest again and it's still sore no bueno you should
rarely ever train muscles if they're still sore you want them pretty close to fully recovered before we hit them again they don't grow as much muscle if you train them while they're sore their probability of getting hurt is higher if you train them when you're sore and you're just going to have a bad time soreness is not enough you also don't want to train a muscle if it's feeling weak still you go and train chest Monday Tuesday you come back and you're like uh it just feels like it's sapped because it is you want to
take at least whatever amount of time lets you feel not sore sore touch touch touch feels good and you're fucking strong you do some warmups you're like fuck yeah it's go time that means your time between sessions is good so if you a program where you're like chess Monday uhuh chess Tuesday uhuh okay chess Monday uhuh chest Thursday better better now if you do have a situation where you're getting overlapping soreness or overlapping weakness fatigue you have two potential solutions to that one is you have more time between sessions which are just Illustrated instead of
Monday Tuesday it's just one day between do Monday Thursday that's like three days between you're good to go or you say but Dr Mike a whole body every day you keep telling me no worries you can absolutely train whole body every single day hamstrings hamstrings hamstrings hamstrings hamstrings back back back back back almost just gave a powerlifting command by accident back back stomach stomach what I've seen way too much equip powerlifting in my day still traumatized you can totally train the same muscle every day but then you have to condense the number of sets you're
doing so like you're not going to do six sets of quads every day of the week that's fucking insane but you could do one or two sets of quads on Monday one or two sets of quads on Tuesday and so on and so forth every day of the week and because it's so few sets every time you show up the next day your quads are not sore and they're not tired so you win so if you're too sore or too tired either spread the days out more make them more symmetrical through the week and if
that doesn't work start reducing some volumes and then your program gets a shitload better now there's another thing where if you don't have this problem you can avoid the problem totally by making another mistake that is you spend way too much time in a recovered State say Okay I want to train legs all right I train legs Monday okay with two sets okay sweet he's certainly going to train legs on Tuesday or Wednesday like then I train legs again on Friday okay with two sets Okay and then and then the weekend and then I train
Monday again okay at what point are you ready to go back and have another hard training session after Monday's two sets of legs where you're no longer sore and you feel good and strong and they're like huh Tuesday okay Tuesday I could see okay fine it's too close maybe legs are tired something even though you said they weren't maybe your hips hurt who knows let's just play it safe would ever happen to Wednesday and Thursday motherfucker why didn't you go and train then like well I need recovery recovery for what you don't want to spend
a ton of time recovered for no fucking reason so basically if a muscle of yours is no longer sore and you feel strong in it like like now or the next day it's time to go hit it again it's totally cool if you don't but you're missing out on potential gains that you could be getting facts as the kids say number three thing I'm looking for in a good program is a frequency per muscle of at least two times a week two times plus the Bro split training everything once a week is okay and it
works fine but we can do better most of the research shows that especially if you're willing to train with a little bit more volume higher frequency does lead to better gains now it's a real ASM totic relationship where one time a week does good gains two time a week gives you great gains three maybe a little bit better four kind of undetectable five who knows so if you just go two times a week you can go three and four and for short bursts that can be more effective but the distance between 1X time 1X per
week training and 2x per week training as far as Effectiveness is Meaningful so if you just go twice to the gym for a given muscle you know biceps twice chest twice back twice everything else you can go three times but twice really gets you into that gnarly Ballpark and that's awesome so more than twice just doesn't matter in in most cases if you manage to checklist all these items you do it enough weekly volume you're spreading that volume out intelligently so that you're not sore or tired between sessions or sorry within sessions and you're not
taking too much time between sessions and you training at least twice a week for every muscle group and you ask me hey is my program good outside of you're doing really weird things to the W like doing 500 lb one day for the squad the next day doing 10 I think it's a fucking good split and I like it and by extension I like you would you like to go out on a date with me that's right it's just the two of us remember what's your typical first date like I like uh I like a
nerd boy somebody shy I love it but on a serious note if you want to make great programs and you want it to be super super fast and for a low low price the RP hypertrophy app it exists I made it it's the first and possibly only Link in the description give it a click see you guys next time
