Muscle Building 101. Free PDF Download.
A Beginners Guide to Building Muscle & Increasing Strength.
There are two basic types of training when it comes to muscle building: total body training and split training.
Total body training uses exercises that incorporate the whole body or else multiple muscle groups while split training involves focusing on just one muscle group at a time so that you cover your entire body over the course of a week.
Although there are certainly advantages to total body training, most body-building professionals and experts agree that split training is the best way to build muscle over the long term.
This is because split training allows you to focus intensely on each muscle and muscle group so you can maximize the results of each workout. It also gives each muscle group more time to recover which can limit soreness.
One of the most important things to remember when doing split training is that you need to make it part of a daily or nearly daily routine so that you can cover every muscle group by the end of the week.
You’ll also need to make sure you have your days divided in such a way that you have 2 to 3 days in between exercising each muscle group.
So that’s a brief overview of the types of training most people use to build muscle & increase strength. In the next part, we will uncover a muscle-building schedule with the bests exercises to perform.
Introduction – Why Is It So Hard To Build Muscle?
Chapter 1 – My Current Situation
Why Visit the Doctor?
Chapter 2 – Getting Your Head In The Game
How to Set Goals
Step 1: Set a 5-year Goal
Step 2: Set Monthly Goals
Step 3: Set Up Rewards
Chapter 3 – Nutrition Guidelines For Building Muscle
Chapter 4 – Which Popular Muscle Building Diet Is Right For Me?
Intermittent Fasting Diet
Chapter 5 – Best Type Of Training For Muscle Building
Chapter 6 – Sample Training Schedule & Exercises
Day 1: Arms
Day 2: Legs
Day 3: Shoulders
Day 4: Chest
Day 5: Back
Days 6 and 7: Rest!
Chapter 7 –Rest & Recovery
Get Potassium and Calcium
Sleep 7 – 9 Hours Every Night
Chapter 8 – Beginner Mistakes To Avoid
Pushing Yourself Too Hard
Not Having a Schedule
Step 1: Set a Time
Step 2: Plan Your Routine
Step 3: Write it in Your Calendar
Going it Alone
Chapter 9 – Apps & Technology to Enhance Muscle Building
Apps for Workouts
You Are Your Own Gym
App for Nutrition
My Fitness Pal
App for Tracking Fitness
Weighted Jump Rope
Conclusion – Making Muscle Building A Lifestyle
Video: The Best Science-Based Workout Split To Maximize Growth
one of the biggest decisions you have to 00:01 make when starting out in the gym is 00:03 choosing what workout split you're going 00:05 to use or in other words simply figuring 00:08 out how you're going to group your 00:10 exercises throughout the week for 00:11 example when I first started going to 00:13 the gym I use what was popularized in 00:15 fitness magazines and what everyone at 00:17 the gym seemed to be doing the bro split 00:20 which simply involves training each 00:22 muscle group once per week with high 00:24 volume within each workout and after a 00:26 few years of the style of training as 00:28 you can see in this photo of me at I 00:30 believe 18 or 19 years old I definitely 00:33 made good progress but looking back with 00:36 the knowledge I now have it begs the 00:37 question as to whether or not I would 00:39 have progressed noticeably faster how to 00:41 used a different or better workout 00:44 routine than the bro split and honestly 00:46 I think there's a good chance I would 00:48 have and as for what I would have done 00:49 instead and recommend you do as well 00:51 let's first take a look at our options 00:53 one popular option is to train certain 00:56 groups of muscles together during each 00:58 workout the upper lower split is a good 01:01 example of this and involves training 01:02 your upper body together and your lower 01:04 body together another similar concept is 01:07 a push-pull leg split where again 01:09 multiple muscles are trained together 01:11 each workout another popular option 01:13 which is basically the opposite of the 01:16 bro split is a full body routine in 01:18 which you train all of your muscles 01:20 during your workouts mainly through the 01:22 use of compound exercises and these 01:24 other workout splits are likely superior 01:27 to the bro split for a variety of 01:28 reasons the main reason though as 01:30 explained in my training frequency video 01:32 and as outlined in this 2016 01:35 meta-analysis by Schoenfeld and 01:37 colleagues is that when volume is 01:38 matched training each muscle at least 01:41 two times per week results in 01:43 significantly greater muscle growth than 01:45 training each muscle just once per week 01:47 as you do in a bro split in fact as 01:49 stated in a further meta-analysis by 01:52 Gregg knuckles subjects training at a 01:54 higher frequency grew 38% faster than 01:58 those training at a lower frequency and 02:00 a similar result was found for upper 02:02 body strength gains as well which is 02:04 likely due to higher training 02:05 frequencies not only being able to 02:07 better optimize the protein synthesis 02:10 response throughout the week 02:11 but also enabling you to perform higher 02:13 quality sets for example if you do 16 02:16 sets of Ches per week with 4 exercises 02:19 using a bro split you would start to 02:21 fatigue after your first exercise and 02:23 your performance would decrease from 02:25 then on whereas if you were to split 02:27 that into two workouts per week for 02:29 example as part of your push days then 02:31 you'd be able to perform those exercises 02:33 with better quality since you're not 02:35 doing as much volume all at once 02:37 thus you can see how the bro split may 02:39 not be the best option for these reasons 02:41 and opting for a split that instead 02:43 trains each muscle at least twice per 02:45 week is likely optimal but now moving 02:47 forward as for which of these splits is 02:49 best for you it depends on a variety of 02:52 factors but mainly on your training 02:54 experience for example if you're a 02:56 beginner and just getting started in the 02:58 gym then I'd recommend the full body 03:00 workout split two to three times per 03:02 week where within each workout you use 03:04 mainly compound exercises to hit every 03:07 muscle and the reason being is because 03:09 as a beginner your primary goal should 03:12 be to master the main movements in the 03:13 gym by improving your motor learning 03:15 coordination and building up a base 03:18 level of strength and endurance without 03:20 causing excessive muscle damage and 03:22 since a full body training split enables 03:25 you to perform these movements more 03:26 frequently when compared to other splits 03:28 you're able to master them more 03:30 effectively and build a solid base of 03:32 strength faster than you would otherwise 03:34 in fact this 2018 paper by og and 03:37 colleagues found that training each 03:39 muscle three times per week as you do in 03:41 a full-body split was not only more 03:43 effective at improving strength in 03:45 untrained individuals when compared to 03:47 lower training frequencies but it also 03:49 reduced their rate of perceived exertion 03:51 meaning that they felt their workouts 03:53 were easier and they were able to 03:55 recover faster 03:56 despite actually performing the same 03:58 amount of volume as the lower frequency 04:01 group which is a major bonus as a 04:03 beginner since you're more prone to 04:05 muscle damage fatigue and soreness from 04:07 your workouts however despite the 04:09 various benefits of full body workouts 04:11 given the positive relationship between 04:13 volume and muscle growth as you gain 04:16 more experience you're inevitably going 04:18 to have to increase volume in order to 04:20 further progress at the optimal rate and 04:22 although you could simply continue 04:25 increasing the volume of your full-body 04:26 workouts there will come a point where 04:28 your workouts just become too long and 04:30 fatiguing to complete and in fact based 04:33 on research and rats at least there may 04:35 be an upper limit to the number of sets 04:37 you can do per muscle in a single 04:39 workout before its benefit on muscle 04:41 protein synthesis plateaus although the 04:43 exact number is not clear it does imply 04:46 that once we go above a certain 04:47 threshold of workout volume splitting it 04:50 into separate workouts throughout the 04:52 week should produce greater muscle 04:54 growth and performing that all in a 04:55 single workout hence why I'd recommend 04:57 that once your progress stalls with the 04:59 full-body split switch to a four day 05:02 upper lower split or something similar 05:04 is such that you have more training days 05:06 to fit in extra volume and then as you 05:08 gain even more experience it can be wise 05:10 and possibly more enjoyable for you to 05:13 switch to a five-day routine or six day 05:15 push-pull leg split or something similar 05:17 to once again fit in extra volume as 05:20 needed to continue progressing without 05:22 causing your workouts to be excessively 05:24 long but as you can see although some 05:27 routines have various advantages over 05:28 others there really isn't a best workout 05:31 split your training routine should be 05:34 simply viewed as a tool to organize your 05:36 work of volume in a way that is most 05:38 enjoyable and most practical for you 05:40 whether it's with a bro split like I 05:42 started out with one of the alternatives 05:44 I mentioned or something completely 05:46 different 05:47 just know that workout volume and 05:49 consistency are the more important 05:51 factors so focus mainly on those two 05:54 variables and you will see positive 05:55 results regardless of the workout split 05:58 you use that's pretty much it for the 06:00 video thank you so much for watching and 06:02 to sum everything up for you here are 06:04 the main points that you'll want to keep 06:06 in mind I hope that this video was able 06:08 to clear up any confusion you might have 06:09 had regarding choosing the right workout 06:11 split and if you're looking for an 06:13 all-in-one evidence-based program that 06:16 combines all of this research for you in 06:18 order to transform your body as 06:20 efficiently as possible from your 06:22 starting point then what you can do is 06:24 simply head on over to built with 06:25 science comm and take my starting point 06:28 identification quiz which will determine 06:30 which program and which approach is best 06:33 for you and 06:34 if you haven't already I'd also really 06:36 appreciate a follow on Instagram I post 06:38 a lot of informative content and videos 06:41 on there as well 06:42 so give me a follow there so you can 06:43 stay updated with everything I'm doing 06:45 and as always if you enjoyed this video 06:47 then please don't forget to give it a 06:48 like leave a comment down below and 06:50 subscribe to my channel if you haven't 06:52 already thank you so much for all the 06:54 support everyone I hope you're all doing 06:55 well and I'll see you next time 07:00 [Music]