Push, Pull, Legs, Split Is Dead

Introduction

In this tutorial, we will explore the insights shared by Dr. Milo from Renaissance Periodization regarding training frequency and its impact on muscle growth. The discussion focuses on the effectiveness of various training splits, including the push, pull, legs (PPL) method, and how to optimize your workout for better hypertrophy results.

Step 1: Understand the Meta-Analysis Insights

• Review recent research through meta-analysis, which provides a comprehensive overview of training frequency and muscle growth.
• Key findings indicate that training frequency can significantly influence hypertrophy outcomes.
• Focus on understanding how various factors such as individual differences and training volume interact with frequency.

Step 2: Compare Weekly vs Daily Sets

• Assess your training program to determine the number of sets performed weekly versus daily.
• Research suggests that spreading sets across the week can lead to better muscle growth compared to cramming them into fewer days.
• Aim to maintain a balance between the total number of sets and their distribution throughout the week for optimal results.

Step 3: Evaluate Non-Volume Equated Frequency

• Non-volume equated frequency refers to training with different frequencies without adjusting the total volume.
• Experiment with higher frequencies (e.g., training a muscle group more often) to see how your body responds.
• Keep an eye on recovery and performance to find the right balance that works for you.

Step 4: Determine When to Use PPL

• The push, pull, legs split can be effective, but it may not be the best choice for everyone.
• Assess your goals, recovery ability, and schedule to decide if PPL fits your training style.
• Consider using PPL if you can commit to training multiple times per week and have the ability to recover effectively.

Step 5: Analyze Sets Per Session

• Monitor the number of sets per workout session to optimize your training.
• Research indicates that there is a sweet spot for the number of sets that leads to maximum hypertrophy.
• Aim for 10-20 sets per muscle group per week, divided appropriately across your training days.

Conclusion

To maximize muscle growth, it's essential to consider training frequency, volume, and the structure of your workout. By understanding the latest research and experimenting with different training splits, such as the push, pull, legs method, you can tailor your approach to suit your individual needs and goals. Remember to monitor your progress and adjust as necessary for continued improvement.