HOW TO DEVELOP THE BEST TRAINING SPLIT, long ass post: please excuse my shitty hand writing, but today i would like to talk about how to develop the best training split for maximum muscle hypertrophy (gains). When it comes to developing a training split. There are 3 variables you have to consider.
1) training frequency: (how many times you can train each muscle group per week)
2) volume: how many sets and repetitions you can complete
3) intensity: how much weight you can lift with max effort.
Today id like to talk about the advantages and drawbacks of 3 very popular training splits.
1) bro splits: I wouldn’t recommend this training split to just about anyone except for. Very advanced lifters (4-5 training years minimum) the thing about bro splits is that they are fun, you can do a lot of isolation work, and you can focus on one body part. However, a lot of people who do bro splits are people that aren’t ready for them yet. They haven’t built up enough muscle yet to do that much isolation work. By doing this split early on you will make gains at a much slower rate since you can only train each muscle at most once per week. Muscle protein synthesis (making gains while you rest and repair) only lasts for about 48 hours. So say you hit chest on Monday, by Wednesday or Thursday you most certainly can hit chest again. However, with a bro split you have to wait again till next Monday. That’s 3-4 days you could’ve been making gains. But are not
2) upper/lower: this is a very good split for beginners. You can hit your full body in 2 days. Very good training frequency to maximize gains. However, the drawback is that this split is very easy to plateau on fast. Within about 6 months. You’ll realize you aren’t making anymore gains. You will not be doing enough volume/intensity to stimulate your muscle for growth.
3) push/pull/legs: this is the routine I currently follow. It is very good for training frequency as well as volume and intensity. You will be Maximizing muscle growth by hitting each body part 2 times per week. As well as doing enough volume to keep growing even at an advanced stage.
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When Spanish forces arrived in Mexico in 1519, the native population was estimated to be around 25 million. A century later, there were only around 1 million left, following several devastating outbreaks of disease brought in from overseas.
Despite plenty of speculation, the diseases that contributed to the collapse of Aztec society remain unconfirmed. But now scientists have presented the first DNA evidence of a bacterial species from one of the worst epidemics - and it suggests that a deadly outbreak of salmonella might have been involved.
The downfall of Aztec society has been the source of plenty of fascination, and it's generally believed that a variety of factors were involved - mainly the arrival of Spanish forces, followed by several outbreaks of European diseases among the native population
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