Push/Pull/Legs Split vs. Other Training Methods for Muscle Development
There is no evidence that the push/pull/legs split is superior to other training methods for muscle development when volume is equated, as both split and full-body routines produce similar strength and hypertrophy outcomes.
Key Training Principles for Muscle Development
Frequency Recommendations
- Each major muscle group should be trained 2-3 days per week for optimal results 1
- A rest period of ≥48 hours between sessions for any single muscle group is recommended to allow for recovery 1
- Both split routines and full-body workouts can effectively meet these frequency requirements when properly designed 2, 3
Intensity and Volume Parameters
- For novice to intermediate exercisers, 60-70% of one-repetition maximum (1RM) is effective for improving strength 1
- For experienced strength trainers, ≥80% of 1RM is recommended to improve strength 1, 4
- 8-12 repetitions per set are recommended for most adults to improve strength and power 1
- 2-4 sets per exercise are recommended for optimal strength development 1
Training Split Effectiveness
- Recent meta-analysis shows no significant difference between split and full-body routines for strength gains or muscle hypertrophy when volume is equated 2
- Both training approaches produce similar improvements in bench press strength, lower limb strength, and muscle cross-sectional area 2, 5
- In trained men, total body training may provide slightly better improvements in some strength measures, while split routines may be marginally better for certain hypertrophy outcomes 3
Specific Training Considerations
Rest Intervals
- Rest intervals of 2-3 minutes between sets are effective for strength development 1
- Supersets (performing two exercises back-to-back with minimal rest) can be time-efficient but may slightly compromise maximal strength gains in some exercises compared to traditional sets 6
Exercise Selection
- Resistance exercises involving each major muscle group are recommended regardless of training split 1
- A variety of exercise equipment and/or body weight can be used to perform these exercises 1
- Both upper and lower body exercises should be included in any training program 1
Progressive Overload
- A gradual progression of greater resistance and/or more repetitions per set and/or increasing frequency is recommended 1
- Increase workload by 2-10% when able to perform 1-2 repetitions over the desired number on two consecutive training sessions 1
Special Training Methods
Flywheel Training
- Flywheel resistance training can be an effective alternative to traditional resistance training for developing power 1, 4
- This method allows for maximal or near maximal voluntary forces throughout each repetition and can provide eccentric overload 1, 4
Neuromuscular Electrical Stimulation
- For individuals unable to perform conventional resistance training, neuromuscular electrical stimulation can help maintain or improve muscle strength 1
- This approach is particularly useful for deconditioned individuals or those with severe limitations 1
Common Pitfalls to Avoid
- Focusing solely on training split while neglecting proper intensity, volume, and progression principles 2, 3
- Insufficient recovery time between training sessions for the same muscle group (less than 48 hours) 1
- Neglecting proper exercise technique in favor of heavier weights or more volume 1
- Failing to progressively overload muscles through increased resistance or volume 1
Practical Recommendations
- Choose a training split based on individual preferences and schedule constraints, as both split and full-body routines are equally effective when properly designed 2, 5, 7
- Ensure each major muscle group is trained 2-3 times per week regardless of the split chosen 1
- Focus on progressive overload by gradually increasing resistance, repetitions, or sets 1
- Include flexibility training 2-3 days per week to maintain joint range of motion 1, 8
- Allow adequate recovery time (≥48 hours) between training sessions for the same muscle group 1