Train Frequently for Greater Hypertrophy

Whole-body workouts practiced three days per week were superior to split workouts emphasizing specific muscle groups one time per week (worked out three times per week)— according to a study led by Brad Schoenfeld from CUNY Lehman College in New York. The idea behind split routines is that they allow athletes to train specific muscle groups more intensely, while performing the same training volume. Some believe they may promote muscle growth, enhance neuromuscular performance and prevent overtraining. This study showed that hitting muscle groups more frequently might produce more hypertrophy. The study used college students who were relatively untrained, so it is difficult to determine if the results apply to elite bodybuilders. (Journal Strength Conditioning Research, 29: 1821-1829, 2015)

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