The Best Training Splits for Muscle Growth

Dr. Wolf and Dr. Pak discuss the science around the best training routines and give recommendations for different types of lifters.

Timestamps:
0:00 Intro
2:55 What Is Training Frequency?
9:18 What the Research Says
34:25 Frequency, Volume, & Muscle Growth
39:42 Ranking Workout Splits
45:01 Upper/Lower Splits
53:01 Push/Pull/Legs
55:54 Full/Body
1:08:43 Practical Recommendations
1:16:10 Lab Report

References:
https://pubmed.ncbi.nlm.nih.gov/27102172/
https://pubmed.ncbi.nlm.nih.gov/29470825/
https://pubmed.ncbi.nlm.nih.gov/41343037/
https://sportrxiv.org/index.php/server/preprint/view/537
https://www.researchgate.net/publication/407553698_Born_to_grow_Hereditary_influence_on_muscular_adaptations_in_young_men_of_African_vs_European_ancestryBorn_to_grow_Hereditary_influence_on_muscular_adaptations_in_young_men_of_African_vs_European_ance